Stay Moving

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2011-03-04T10:46:00.000-08:00

Please check out our new blog on our new website:Change your bookmarks!

Prevent Holiday Cookie Sabotage

2010-12-09T07:23:00.000-08:00

Holidays equal merriment and lots of good food. There is no need to feel guilty about occasionally indulging in some of your favorite holiday treats (peanut butter Hershey Kiss cookies are my favorite). However, with constant holiday parties and cookie exchanges, it can be very difficult to not overindulge. Here are a few tricks to preventing holiday sweets from sabotaging your weight loss

What's the Big Deal with Tabatas?

2010-11-12T07:16:00.000-08:00

Tabatas are changing the way we think of working out and redefining the fitness world. When it comes to weight loss and improving performance, nothing works as efficiently, effectively and fast as tabata training. What's the drawback? For those of you who have experienced this type of training firsthand, you know the problem is tabatas are downright HARD. Not everyone can safely perform

Lessons from the Biggest Loser

2010-11-05T07:10:00.000-07:00

NBC's The Biggest Loser is a formula of extremes. Extremely overweight contestants + extremely strict diets + extremely tough workouts = extreme weight loss. Although the means are somewhat controversial, the formula doesn't fail....until last week. If you missed the episode, the contestants spent the week at Camp Pendelton. They completed bootcamp with marine drill sergeants and probably

Dressing For Workouts in Cooler Weather

2010-10-29T05:40:00.000-07:00

Numerous studies support the health benefits of spending time in nature. In my opinion, it makes much more sense to exercise in the expansive outdoors rather than being confined to small stationary spaces in gyms. Our bodies can adapt to a wide range of temperatures. Our ancestors spent almost all their waking hours working outside, irregardless of the season. Being active outside is an

The Key to "bringing it" is Showing Up

2010-10-05T18:12:00.000-07:00

I admire my bootcampers. Their ability to "bring it" day after day is highly commendable. For many people, dragging themselves out of bed at the ghastly hour of 5:30 AM borders on torture. For others, squeezing in a workout at the end of a long workday is impossible. Yet, my bootcampers manage it 2-3 days a week, with smiles on their faces (most days). How do they do it? By not giving

Catch Your Zzz's, Manage Your Weight

2010-09-23T05:51:00.000-07:00

Wouldn't it be fabulous to wake up on your own, feeling refreshed every morning? I wish. Unfortunately the demands of work, children, or daily stress prevent many people from getting the required 7-8 hours of sleep a night. Lack of sleep disrupts your mood, lowers your immunity and is closely linked to obesity and other health problems. Consistently sleeping less than 7 hours per night increases

Lifestyle Lessons We Can Learn From a Toddler

2010-09-06T12:00:00.000-07:00

My triplet toddlers constantly remind me about the importance of a healthy lifestyle. One of them, Mia, happens to be a skinny little pipsqueak who can probably teach us a lot about weight-management. Here are a few lessons from my 2-year-old: - There is no point in leisurely walking. Mia's motto is full-speed ahead. She often covers twice the distance of her brother and sister because of

Just Tie Those Shoes and Go!

2010-08-27T11:14:00.000-07:00

When it comes to chores like grocery shopping, showering, dropping the kids off at school, and brushing our teeth there are no free passes; we just do them..every day. If we really sat down and thought about how annoying and exhausting some of these "chores" were, they may never get done! The same goes for exercise. Sometimes the hardest part about working out is drumming up the energy to put

Why are we getting fatter and what can we do?

2010-08-14T14:27:00.000-07:00

The newest obesity statistics are out. 1 in 4 people are obese, defined as weighing ~30 pounds over their healthy weight. These are the highest obesity rates yet. We've all seen the ominous trend depicted in a US maps like the one below. As Americans, we just keep getting fatter.Colorado and DC seem to be the only places in America where a significant amount of people have their weight under

Liquid Sabotage

2010-08-06T05:14:00.000-07:00

Think an after-workout smoothie won't do your diet much harm? Think again! Many people underestimate the impact liquid calories have on overall caloric intake. You may be surprised to find out drinks you thought were "healthy" could actually be sabotaging your ability to lose weight. Just look at the amount of exercise you would need to complete to make up for consuming some of the

Do Little Changes Really Make a Big Difference?

2010-07-29T18:30:00.000-07:00

Many health advocates claim that accumulating physical activity through small changes can make a big difference in your health. We are encouraged to take the stairs rather than the elevator, park at the back of the parking lot and trade our desk chairs in for Swiss balls. But do these little steps really make a difference in our overall heath? New research says "yes", in a big way! A study led

Conquering Weight Gain - For Good!

2010-07-20T13:06:00.000-07:00

We know how much hard work and dedication are required to lose weight. But what about after we reach our goals? Do we ever get a break? We constantly see celebrities and reality weight-loss contestants repeatedly gain and lose weight while others seem to be able to maintain their new healthy weight. While a 5-10 pound weight fluctuation is normal, 20-100+ pound fluctuations are not. Data from

Stay Active While Traveling

2010-06-30T11:06:00.000-07:00

Summer is the time for travel. Whether your vacationing, attending weddings, or traveling for business, it can be hard to stick to your exercise routine while you are away. Sometimes it takes days to get back into your regular exercise routine after returning home. Help keep yourself on track during the busy travel season by following these tips:- Turn your destination into an active

Grandparent's Rock...Will You?

2010-05-17T05:42:00.000-07:00

As I’m writing this blog post, my toddler triplets are at the beach with their grandparents (yes, those are my kids in the pic and that is their grammy leading the pack). There are several things that are amazing and fabulous about this situation. First, I am free from cleaning up food, kissing boo-boos and breaking up fights for the next several days. Second, my parents actually graciously

Nice Biceps but Can You Run the Subway Steps?

2010-04-08T18:27:00.000-07:00

Great news! Being fit is no longer defined by how you look. Bulging biceps are out while a healthy balanced body is in! The old is new again, personal training is finally getting back to it's roots; it's called functional training!Trainers hovering over clients counting reps on giant machines are a thing of the past. In fact, we are seeing fewer and fewer groups of young men sporting overly

A No Nonsense Way to Measure Your Exercise Intensity

2010-03-30T18:32:00.000-07:00

Personal trainers love to monitor client's heart rates. We do heart rate formulas in our sleep and can often correctly guess a client's heart rate at any given time during a workout. As trainers, we use heart rate to determine how hard our client is actually working, how many calories they are burning and if they are working within an appropriate training zone. Heart rate monitoring is great

So what does an MMA fighter eat?

2010-02-26T17:55:00.000-08:00

Over the past few months, I've heard about MMA (mixed martial arts) fighting on the radio or on the internet several times. I'm not sure if this already popular full contact combat sport is having another surge in popularity or if I'm more attuned to it since a friend of mine began training. If MMA doesn't ring a bell, you may be more familiar with the UFC (Ultimate Fighting Championship), an

Change it up NOW: The key to exercise fullfilment!

2010-02-13T10:09:00.000-08:00

If your still following the same exercise routine as you were last year, shame on you! Sure, it's fabulous your still working out but chances are if your still attending that same kickboxing class or hitting the same 30 minute express workout as last February, your in a major exercise rut. If your one of the exceptional few who are consistently taking valuable time out of your busy day to

I'm Exercising, Now What?

2010-02-03T10:19:00.000-08:00

We all know finding the right balance between calories in and calories out is essential to weight loss. We also know the importance of incorporating both proper nutrition and exercise. Studies show that weight loss through diet alone is possible but not necessarily sustainable. This is because drastic dieting is not a life-long change and the lack of carbohydrate supplies can cause muscle

I know I should but I just can't find the time....

2010-01-14T10:05:00.000-08:00

My clients often tell me they know they need to exercise. Often they even know exactly what they need to do; they just can't find the time. Trust me, now more than ever I understand what this means. Since my triplets came along, finding the time to squeeze in a workout has been a real challenge. 1. Mentally make exercise a priority. This is crucial. Your health is the most important thing

Exercise is Transforming

2009-12-10T11:02:00.000-08:00

After another 6 week hiatus from high intensity aerobic exercise, it feels great to be sweating again. After surgery to fix a hernia and other triplet pregnancy mishaps, my doctor recently gave me the clear to start running and weight training again. Since I was walking regularly within days of my surgery, I have bounced back to my old exercise routine quickly. It is amazing what exercising a

Too Much of a Good Thing

2009-11-10T17:20:00.001-08:00

Great news, some of your favorite foods are good for you!" Doesn't it feel great when your favorite health magazine declares that chocolate, pecans and olive oil make you younger and healthier! I agree, there is nothing better than sipping a cup of coffee and enjoying nuts and chocolate guilt free. But alas, like everything in life moderation is key. I recently worked with a client who fit

Nutrition and Fitness: Like peanut butter and jelly

2009-10-27T18:14:00.000-07:00

Just like peanut butter and jelly are needed to make a perfect PB&J, nutrition and fitness must go hand in hand. Proper nutrition delivers the right amounts of carbs, fats, protein, vitamins and minerals to keep our bodies running. Fitness provides the right amount of activity to keep our physiological systems primed and manicured. Current advances in medicine and sports science have shown the

Want Some Incentive...Take That!

2009-07-08T11:54:00.000-07:00

I'm BACK! It has been one heck of a year. After over 6,000 diapers, 200 loads of laundry and many sleepless nights, my triplets have turned one and I feel like I've conquered the world! I wish it had been easy but nothing about getting back into shape, getting life in balance, or raising multiple babies is. Although life is still a whirlwind, I am squeezing in the time to get back to what I

It has been a tough journey

2008-09-30T06:01:00.001-07:00

It has been 2 months and I am slowly accomplishing my goals. Finding the time to squeeze in my workouts has been the hardest obstacle for me but I DO find it. Remember, I have triplets that just turned 3 months old. I have to wash and prepare 21 bottles a day, do about a load of laundry a day and still manage to keep the house clean. It IS possible to stay in shape and recovery from pregnancy

From Bedreast to a 5K

2008-07-23T06:26:00.000-07:00

Pregnant with Triplets - June '08It is my turn to document my journey to get back in shape. For those of you that know me, I went from training for a half marathon in November '07 to cutting out all exercise after learning I was pregnant with triplets in December. My pregnancy was considered high risk and physical activity, besides taking the dog on a walk, was discouraged. I was also

AN ATHLETE AGAIN!

2007-10-18T04:48:00.000-07:00

This past summer I had the honor of training Lindsey Gredler, a vet technician in Chapel Hill, NC. Lindsey originally sought my services to get back into shape. Like many of us, her workouts had fallen into a slump. She didn't need to lose weight but she wanted to tone up and feel challenged. "Being a former athlete, I was used to having coaches on my heels all the time telling me what I

2007-10-07T13:04:00.000-07:00

Personal Trainer Q and A Should I work at a lower intensity to burn more fat?Many people are misled by reading the "fat burning zone" charts on popular cardio equipment. While it is true that your body uses a higher proportion of fat over carbs as a fuel at lower exercise intensities, your total caloric burn will be higher while working at a higher intensity. In addition, the number of calories

Taking it on Together!

2007-09-20T17:05:00.000-07:00

Research consistently shows that family/roommate support is crucial when making behavior changes. If you are trying to overhaul your diet, the ice-cream in the freezer is often hard to refuse. Genetics does play a role in body phenotypes but we cannot discount the role the environment plays in families expanding waistlines. Therefore, it is crucial that spouses and housemates talk to each

DID THEY KEEP IT OFF?

2007-08-12T12:40:00.000-07:00

They say any behavior takes 6-months to become a habit. 50% of people drop out of a weight loss program by 6 months and 90% gain all their weight back in a year. Last summer, two of my clients battled to see who could lose the most weight in 4 months with me as their guide. Through healthy eating and exercise Max and Nick were both successful at losing weight and getting in shape. So, how are

Rewards for Motivation

2007-08-08T13:57:00.000-07:00

"Tough times don't last but tough people do." -A.C. GreenChange is hard, as we all know. But we also know we need to exercise and eat well. Make it a habit by first establishing a patterns and tie a positive reward to it. For example, start your week off by writing down a few specific, achievable goals. If you reach these goals, go buy a new pair of athletic shoes, a workout shirt or music

John is proud to be an example of healthy living to others

2007-07-11T03:49:00.000-07:00

John, a 58-year-old employee at UNC-Chapel Hill was 30 lbs heavier, borderline hypertensive, stressed and exhausted when he came in for a fitness consultation less than 1 year ago. Today, he looks fabulous. His blood pressure is well within the normal range; he has dropped over 30 pounds, and lost over 5 inches in his waist. He has volunteered to share his story:

The Silliest Diet/Exercise Ideas I’ve Heard

2007-06-18T18:04:00.000-07:00

I’ve happily noticed that people love to talk about health related information. However, sometimes I hear things I know aren’t scientifically correct. When this happens, I sometimes point them out but other times it is better if I just snicker quietly and keep quite. I won’t reveal the culprits but these are my favorite diet/exercise fibs! 1. “I know diet soda

WHAT TIME OF DAY SHOULD I WORK OUT?

2007-06-05T06:56:00.000-07:00

People often ask me what time of day they should work out for optimal performance and fat burn. Immediately my science background brings up images of hormonal circadian rhythms and sympathetic nervous system spikes. I could talk about how in the late afternoon cortisol primes our bodies for action or how men’s testosterone levels are highest in the early morning. Then of course, we must

UNC BIGGEST LOSERS!

2007-05-09T15:35:00.000-07:00

The UNC 12 week lifestyle makeover may have officially ended but our Biggest Loser contestants are still setting new goals! As a group, the contestants lost a total of 450 pounds! They all look fabulous and are radiating confidence and energy. I think all the contestants gained something from this competition while losing pounds. A few went off medication for high blood pressure/cholesterol

FAD DIETS

2007-04-25T04:17:00.000-07:00

Fad diet books make the bestseller list constantly even though we all know eating a well balanced diet and controlling our portion sizes has been the successful way to lose weight and live healthy for decades. One of the newest fads, the cardio-free diet has really got me riled. This author claims weight-lifting and dieting are the keys to success and suggests ditching the treadmill. Although

Beware of Liquid Calories

2007-04-03T18:36:00.000-07:00

Liquid calories can really add up! You may be surprised at what some drink calories equal in food. Check out how your favorite drinks stack up and how you can swap them out for healthier options: Morning Coffee Break My favorite! 16 oz. Flavored Café Latte with Whole Milk = 365 calories = 1 slice

Workout Rut

2007-03-21T03:58:00.000-07:00

Feeling like your workout is in a rut? If you have been just one size away from you “skinny jeans” for so long you’ve given up hope or know the exact sequence of your favorite group exercise class so well you could teach it, you need a kick-start! Consider these tips adapted from Women’s Health Magazine and get ready for jeans and tank top season! Figure out how many calories you should be

2007-03-20T17:29:00.000-07:00

I ROCK!Women's Health magazine is one of my favorites. I have been an avid reader since its recent conception and am siked to be part of their reader's panel. Check me out in April's issue and visit their website for tons of great information: http://www.womenshealthmag.com/

2007-03-06T18:08:00.000-08:00

If you are bored with your current workout or finding yourself in a bit of a slump, heart rate interval training may be for you! You may have heard of training in your "target heart rate zone" but aren't sure what that is. A person’s heart rate during exercise tells a lot about how hard their body is working... more so than workout time or running speed. What is intense for one person may not

Wellness Wednesday:Efficient Foods

2007-02-21T07:40:00.000-08:00

I love to know the most efficient ways to get things done. I organize my kitchen so that my cereal bowls, spoons, cereal and coffee are right by my fridge where I grab my milk and blueberries every morning. I keep a set of toiletries, change of clothes and a hairdryer in my locker at work so that I do not have to remember to pack them on days I work out at the gym. My husband and I live

2007-02-07T17:02:00.001-08:00

The Power of the BreathClose your eyes and take a deep breath. Good morning, are you feeling more relaxed? I know I have mentioned the importance of paying attention to your breath before but today I want to explain why self-breathing is so important and tell you how to take control of your breath. Deep diaphragmatic breathing, also known as Pranayma breathing, has been used for centuries in

Biggest Loser Kick-off

2007-01-28T07:18:00.000-08:00

Friday, my Wellness Team kicked off our "Biggest Loser Challenge" open to all students and employees at UNC. This is a semester long weight management and lifestyle change program consisting of bi-weekly events, weigh-ins, and team challenges. We had over 100 people apply and ended up admitting 76 contestants into the program divided into four teams: student white, student blue, employee white

Wednesday Wellness:Virtual Grocery Store Tour

2007-01-24T08:50:00.000-08:00

Good morning! A few of my co-workers and I have been talking about the value of grocery store tours to promote healthy eating. This got me thinking about a virtual grocery store tour and sure enough...there are already some great on line tours out there. Here is a rundown on a few healthy picks you can find at your local grocer. For a more thorough tour, visit the ADA's virtual grocery store

My Clients Before and Afters

2007-01-20T08:04:00.000-08:00

This past Fall I developed a program for my brother and husband that involved healthy eating and a structured exercise program. They both did an outstanding job and have agreed to let me publish their results. Check out what they had to say about the experience and find out if they are still keeping up with their healthy eating and keeping the weight off.Max's StoryAlthough I have always been

Wellness Wednesday:Facing Your Fears

2007-01-11T09:07:00.000-08:00

First off, since this is my first E-mail since I've been back, Happy New Year! Second, I do realize that it is Thursday but I am running a little behind this week as my Spring semester starts (OK, and I was at the basketball game last night...go HEELS!). I really wanted to talk about facing some common workout fears as you all start on your new fitness resolutions (you did get started, right?).