Series: 10 Ways to Control Your Weight

written by Holli McCormick

Do you believe that making changes are possible?  What type of behavioral changes do you need to make to affect change?   What type of psychological characteristics facilitate change?  Lastly, do those changes last, forming new habits that become “automatic” as part of your life?

The doctors have boiled down the research to some important results for the rest of us.  I will be sharing all 10 here and then will tackle each one, giving more information and tips, in an individual post over the next couple of weeks.  Without further ado:These and other questions are what Dr. Rena Wing and Dr. James Hill set out to answer by starting the National Weight Control Registry (www.nwcr.ws).  Many believe that successful weight loss maintenance is something few of us can fully embrace.  In order to disprove this myth, the registry was started in order to capture and evaluate the behavioral and psychological characteristics of those that maintain weight loss.   The Doctors began the registry in 1994 which has expanded to over 10,000 individuals who have lost significant amounts of weight and kept it off for a significant amount of time.

  1. Control Portions
  2. Be Mindful
  3. Exercise
  4. Check the Scale
  5. Eat Breakfast
  6. Monitor Intake
  7. Turn off the tube
  8. Start today and avoid cheating yourself
  9. Know thy friend
  10. Be Optimistic

Stay tuned for your daily dose of encouragement on the road to improved wellness!

Fitness Trends: How to be safe

written by Holli McCormick

One topic we discuss here at Elementus often is the newest – or not so new – fitness trends we see making a surge in the world.  As personal trainers with over 10+ years in a relatively “young”  industry, we have seen lots of trends come and go over the years.  From the shake weights to the whole body vibration machines, from TRX to Zumba Toning, from U-Jam to Paddle board Yoga – as a participant it is fun to get involved in these new trends to spice up your workouts.

They may look shinny and new and promise BIG results…the bottom line is they might not be the best or safest form of exercise for every individual.  Look to answer these questions with any new class or workout you are considering:

  • What is the science behind the tool or class style? What is this class or tool promising to do for me?  Is it realistic?
  • What do the studies say?  Is there enough data out there to support their claims?
  • What do other people I know in the industry (personal trainers, group fitness instructors, coaches, athletes) say about this tool/class?
  • Is it safe for me?

While many forms of exercises may be beneficial ~  a personal, individualized approach is always the safest route to take to reach your goals.  This doesn’t mean that the high intensity boot camp is not right for you, it might just mean that there is another form of exercise that will better match your current fitness level as well as help you achieve success in maintaining an exercise program in the long run.   If you don’t know your level of fitness and the safety with any given exercise or tool, please do not hesitate to contact us or search for a personal trainer in your area to help you evaluate this.

With that being said, today’s fitness tip comes from ACE (American Council on Exercise) and Jessica  Matthews – an Exercise Physiologist and media spokesperson for ACE.   Jessica evaluates 3 of the hottest trends right now – plyometrics, kettlebells and HIIT training – and gives you pointers on how to make this a possible fit for you.

NOTE: We are excited to announce we are in the process of developing several more flexible workout options that will be using a variety of techniques to spice up your your workouts and get you moving.  The great news is all these options will be supervised by trained coaches to ensure safety and answer your questions.  Like us on Facebook to keep up to date with the development of this exercise program!

What are some common mistakes people make with popular fitness trends and how can I avoid them?

 

 

What are in your thoughts?

Are you tired of repeating the same behaviors over and over again, feeling as if you have no control over them?  Do you think you are entrapped in cycles that are unproductive and energy sapping?  Do you see yourself living a more abundant life yet are not sure how to get there?

A great place to start moving those behaviors to where you want them is to start tuning into your own thoughts.  Many times, we are on autopilot going about our day and do not realize that our behaviors are driven by our feelings…which in turn are driven by our thoughts.  You do not necessarily have control over your feelings – yet you do have power to control those thoughts that are driving the feelings.  You do have the power to capture your thoughts, analyze them and move them in a more positive direction.

The first step in tuning into your thoughts is often times starting with your feelings.  Working back from your feelings, then you can start to realize what thoughts you were having just prior to the feelings that came up for you.

For the next 7 days try writing down your feelings in the morning, at noon and at night and then writing down what drove that feeling.

If you want to join this challenge – follow this link.

What Juicer?

If you are anything like me, you stand at a store like Bed, Bath & Beyond in a daze at you look at the huge selection of different gadgets and products.  I want to get the best product without spending a fortune, one that does the job without the excess buttons, attachments, etc. I will not use or want

Well, here’s a review that will make your life a little easier ~ at least in regards to finding a juicer!

Happy juicing!

Electric Juicers (Juice Extractors) – Cooks Illustrated

Electric Juicers (Juice Extractors) – results

Self Myofascial Release – A How To

Self Myofascial Release (SMR) can be a beneficial restorative practice when it comes to keeping you in good working order and potentially injury free from the demands of your training program.   SMR is one tool derived from Active Release Technique (ART) and/or deep tissue massage.   SMR does not necessarily give the same results as seeing a professional deep tissue practitioner, but it is a good substitute when time and finances are a concern.  Here are some basic guidelines and techniques to follow with a foam roller (FR) and a firm ball.

Duration: 1-2 minutes per side

When: After activity or towards the evening (SMR may be done before doing exercises as well)

Frequency: You rarely can overdue it, but once a day is within the norm

Please follow this link for further information:

Foam Roller Self Myofascial Release SMR