New Year Diet Resolutions!

It's hard to believe that it is that time of the year again-the new year. As we enter 2011, multitudes of people will make those new years resolutions such as quitting smoking, losing weight or whatever faction of their life that needs changing. Probably the most popular is going on a diet to lose weight!  It is no secret that most individuals lose sight of the resolution they set forth to accomplish because most diets restrict something or another-no carbs, not fats, and other crazy diets such as the cabbage soup diet. You get my drift!  The problem with such diets is most people don't want to go through life not eating another slice of bread or a carrot because it is restricted on a diet plan. The definition of a diet is not only a specific meal plan but  the usual food and drink consumed by an organism. It is in your best interest to eat a meal plan that works for you consisting of  a healthier combo at every meal such as 50% fruits and vegetables because the they are less calorie dense while being healthy, followed by 25% lean protein source (usually the size of you fist)  and complex carbohydrate. Focus on this type of eating by eating 5 to 6 smaller meals per day which keeps your metabolism even and working in unison  with the body's insulin levels and you are eating healthy. You don't have to deprive yourself of foods that you like as long as you do it in moderation. Follow up with exercise and that new years goal can be obtained. Remember, if you want to keep the weight off and stay healthy this must not be something that you do until you lose that 10 pounds. It has to be a lifestyle change mindset. Burn more calories than you take in with the above formula = permanent weight loss and healthy lifestyle.

Kerry

The Benefits of Omega-3/Fish Oil : mackieshilstone.com

http://www.mackieshilstone.com/the-benefits-of-omega-3fish-oil/

Want a reason to eat chocolate!!!

When a person decides to implement that dreadful word, "diet" into action, It is a fear that they need to give up everything that they love. I picked up on this interesting article that kind of gives a free pass to eat chocolate, of course with a couple of modifications. Most of the positive benefits of chocolate seem to come from the dark variety. Some people may not like dark because of the tendency to be more bitter than regular. Of course, you do not need to have an entire candy bar to achieve benefit. Doing so could add up on unnecessary calories and fat. With as little as on square of dark chocolate, heart risk can be cut by 39%. For those who don't like dark chocolate, one square is easier to down than the entire candy bar. C'mon, you can do it, it's chocolate not broccoli!

http://www.cbsnews.com/stories/2010/03/30/health/main6346608.shtml

How to Make Whole Wheat Bread

An interesting article that I came across about reading food labels.

http://www.usatoday.com/yourlife/food/diet-nutrition/2010-09-15-foodlabels15_ST_N.htm?csp=usat.me

Kerry Cyrus C.M.R., C.F.T.
kjcyrus@gmail.com

Interesting exercise study

Exercise can override 'fat genes,' study finds
http://usat.me?39926284

Kerry Cyrus C.M.R., C.F.T.

kjcyrus@gmail.com

11 Secrets the Food Industry Doesn't Want You to Know | Eat This, Not That

11 Secrets the Food Industry Doesn't Want You to Know | Eat This, Not That

Killer At Large

Here is a link to a video that is a repost from Tony Horton's Facebook page.
http://www.youtube.com/watch?v=SRSGUZrOU_w&feature=youtube_gdata_player
My next post was going to be regarding the importance of nutrition in your overall fitness goals and this explains why it should be a main focus. I have always been into health and fitness except for a couple of times in my life except for when my wife was pregnant with our first child. She got pregnant and so did I, at least my belly looked that way. Another when I was approaching my 40th birthday. I was up to a snug 36 waist and close to a new pants size. My epiphany was when I was in my hair stylist's chair wearing the drape that they put on you a little more snug than normal.  Looking at myself in the mirror my head looked like a plump sausage about to pop out of the skin. I was done. I started to eat right-meaning 5 to 6 smaller meals a day focusing on the gylcemic index eating style. This is my method of choice because of the importance of lower sugars which have implications to diabetes and it is a healthy way to eat. My version focuses on a child's plate where each of the smaller portions are a lean protein and complex carbohydrate. The larger portion consists of fruits and vegetables because of the lower calorie density and fiber component. This combination and frequency keeps you fuller longer and keeps metabolism consistent throughout the day. I would have to declare nutrition as the most important part because the average 30 minute workout burns about 250 - 300 calories. You could blow up your workout efforts by blowing out a high fat and calorie meal. I see many in the gym that have been the same size for the last several years although they are in the gym diligently working out. Talking with them about their diet, I realize that this is where they are blowing it. I give advice to help but you can lead a horse to water but you cannot make them drink. I on the other hand at 40 restarted my workout plan and had a nutritional lifestyle change-diet is a word that is not in my vocabulary. I lost almost 40 pounds and have kept it off for 2 years now. My midlife crisis inspired me to get my medical certification as well as fitness training certification with the hopes my advice will change peoples lives for the better.

Proper Form In Weightlifting

Being a fitness trainer I applaud when I see many in the gym working hard at their fitness goals. However, I have noticed many people attempting exercises without proper form. For instance, I see guys attempting bicep curls however the weight is so heavy, I see backs being arched into crescent moons or swinging to get the weight up. The problem is they are not actually working the target muscle and are running the risk of injury. While lifting weights concentrate on quality over quantity using weight that will let you complete your reps with proper form to achieve the results that you are in the gym for in the first place.

To compliment an attitude makeover on the path to a new you, here is a video link for those that think they cannot accomplish their new goals. It is amazing what human spirit and will can overcome.

Check out this video on YouTube:

http://www.youtube.com/watch?v=Gc4HGQHgeFE&feature=youtube_gdata

Kerry Cyrus C.M.R., C.F.T.
kjcyrus@gmail.com
Kerry Cyrus C.M.R., C.F.T.
kjcyrus@gmail.com

Fitness begins with an attitude makeover

Here is an article that I came across that describes getting the mind right to have success at your new lifestyle change.
http://usat.me?39717866