Duh! Science Says Working Longer Hours Leads People To Drink More

We Heart It

We Heart It

Leaving the office late might be changing the way you drink.

A comprehensive study recently published in The BMJ concretely identified a link between working more than 48 hours a week and “risky” drinking habits.

A research team from the Finnish Institute of Occupational Health studied data from 61 studies created in 14 countries around the globe, tracking the average amount of drinks as compared to the amount of hours worked each week.

It’s important to keep in mind Finnish standards define excessive drinking habits for women as 14 servings per week and 21 for men.

However, the Centers for Disease Control and Prevention define heavy drinking as only eight drinks per week for women and 15 for men.

After analyzing the data of more than 330,000 people, the team found those who spend more than 48 hours per week working are up to 13 percent more likely to drink heavily than those who stick to a regulation 40-hour schedule, regardless of socioeconomic class, age or gender.

Perhaps it’s an attempt to release stress quickly after work before an early start at the office the next day, or helps employees feel they’re getting in the appropriate amount of social time with friends and coworkers.

As lead researcher Marianna Virtanen explained to New Scientist,

We think that some people may cope with excess working hours with habits that are unhealthy…

The symptoms they try to alleviate with alcohol may include stress, depression and sleep disturbances.

Excess alcohol consumption can lead to cirrhosis of the liver, flagging work performance and weight gain.

Be careful to watch the way those drinks add up, and consider taking up a stress-relieving hobby or sport instead.

One glass of wine is fantastic, but more can create a problem that won’t help you get ahead at the office.

Read more: http://elitedaily.com/news/world/working-longer-hours-lead-people-drink-more/907643/

11 Forgotten ’90s Dance Jams That Will Seriously Change The Way You Move

Get ready to sweat until you bleed.

1. Snap, “Rhythm Is a Dancer”

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What they want you to do: Let the rhythm ride you, guide you, and sneak inside you to set your mind to move.Dance/rhythm is: A source companion. Where can you FEEL it? In the air and everywhere. TBH it’s probably inside of you right now.

2. Technotronic, “Move This”

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What they want you to do: Move this, groove this, shake that body.Dance/rhythm is: What you do when the jam is pumpin’.Where can you FEEL it? I dunno, but you’ll feel the mellow crawlin’ fast.

3. Black Box, “Strike It Up”

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What they want you to do: I’m pretty sure they want you to strike it up.Dance/rhythm is: What will keep you from feeling lonely.Where can you FEEL it? Straight in your mind.

4. Marky Mark and the Funky Bunch, “Good Vibrations”

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What he wants you to do: Dance until you have sweat coming out of your pores. Dance/rhythm is: His occupation. Where can you FEEL it? Somewhere? You’ll feel it though. I don’t know what Marky Mark will do if you can’t feel it.

5. C+C Music Factory, “Gonna Make You Sweat”

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What they want you to do: SWEAT until you BLEED.Dance/rhythm is: Something that will take hold of your heart and soul.Where can you FEEL it? Your body, which might be hurt by the end of this song.

6. Deee-Lite, “Groove Is in the Heart”

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What they want you to do: Dip to the dive and get funky.Dance/rhythm is: In your heart!Where can you FEEL it? Uh, your heart.

7. La Bouche, “Sweet Dreams”

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What they want you to do: Move and groove your body.Dance/rhythm is: A creation, a better sensation, that will lead you through the night.Where can you FEEL it? In your sweet, sweet dreams.

8. Amber, “This Is Your Night”

What she wants you to do: To feel what she feels.Dance/rhythm is: What will get you through this night. Where can you FEEL it? In your body the moment you feel “brand new.”

9. 2 Brothers on the 4th Floor, “Dance With Me”

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What they want you to do: Dance until you go crazy.Dance/rhythm is: What will hypnotize you.Where can you FEEL it? Inside, making you feel alive.

10. Real McCoy, “It’s on You”

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What they want you to do: Dip, dip, die. Also: Clean up your ears and open your eyes. Dance/rhythm is: Your motivation to do anything.Where can you FEEL it? In your muscles.

11. Corona, “Rhythm of the Night”

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What she wants you to do: Give her love again by using the power of THE RHYTHM. Dance/rhythm is: Her night, her life, your voice, it’s basically everything.Where can you FEEL it? In your body when you think of her and “burn.”

Listen to the playlist here:

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Read more: http://buzzfeed.com/hazelcills/11-forgotten-90s-dance-jams-that-will-seriously-change-the-w

25 Ridiculously Unreasonable Fears

While some phobias are actually quite useful and probably aided humanity in its survival there are others where it can really be hard to see the usefulness or purpose behind them. From ebulliophobia (the fear of bubbles) tolepidopterophobia (the fear of butterflies) these 25 ridiculously unreasonable fears are hard to justify.

[youtube http://www.youtube.com/watch?v=Y5pJ7BWYbpc?version=3&rel=0&fs=1&showsearch=0&showinfo=1&iv_load_policy=1&wmode=transparent&w=610&h=374]

25. Fear of opening closets

Not exactly a word used in everyday conversation, the technical term for this fear isauchloclaustrophobia.

24. Fear of sleeping in the dark

Apparently, according to various studies, nyctophobia affects more adults than one would think.

23. Fear of swimming in dark, murky water

Although there is no medical term for this fear it is probably one of the most common fears in the world and to be honest probably doesn’t even belong on this list. If you think about it, being afraid of dark, murky water is actually quite reasonable and probably useful for survival.

22. Fear of dentists

As common as it is this fear doesn’t come with a cool name. It’s just plain old dental phobia.

21. Fear of butterflies

While arachnophobia (fear of spiders) makes sense to most people, lepidopterophobia (fear of butterflies) is a bit more questionable.

20. Fear of fire escapes

Probably related to being afraid of heights it should go without saying that this is not a good fear to have.

19. Fear of standing on glass flooring

Another fear related to acrophobia (fear of heights), standing on glass flooring high above the city streets can give some people white knuckles.

18. Fear of women

Known as gynophobia its counterpart (fear of men) is called androphobia.

17. Fear of living in a ground floor flat

It may come as a surprise but there are actually several phobias that contribute to having a fear of living on the ground floor. Everything from claustrophobia (due to fearing a building collapse) to agoraphobia (fear of all the people passing by) can be factors.

16. Fear of the color purple

If any of your friends are terrified of the color purple make sure to let them know they’re not alone. It’s called porphyrophobia.

15. Fear of sharks and whale’s tails

Known as galeophobia this is another one of those fears that really isn’t that unreasonable and is actually probably quite healthy.

14. Fear of being out of mobile phone coverage

Yes, it’s a real fear with a real name – nomophobia.

13. Fear of showers

Probably not the best fear to have in terms of hygiene, ablutophobia could probably cost you some friends.

12. Fear of cockroaches

Of course, to someone with katsaridaphobia this fear might be quite reasonable and who are we to argue? Those little monsters have managed to live through nearly every major catastrophe to befall the planet since the beginning of time. That’s terrifying.

11. Fear of walking down stairs

Another fear related to acrophobia (fear of heights) if you have this phobia you had better check the building for elevators (and hope you don’t have claustrophobia). Otherwise you’ll probably just have to walk down backwards.

10. Fear of bubbles

Ebulliophobia, it’s one of the fears you’ll probably definitely get made fun of for.

9. Fear of large sewer rat in the toilet

While there’s no official name for this fear (toilet rat phobia?) a quick google search will confirm that it is actually quite common.

8. Fear of open spaces and crowds

Agoraphobia is the fear of open spaces or large crowds. In some way though it is possible to see the anxiety related factors affecting this phobia.

7. Terrified of driving or walking under bridges

Gephyrophobia is an unreasonable fear or anxiety induced by bridges.

6. Fear of death

While you might think to yourself “how is that an unreasonable fear?” if you consider the fact that death is an inevitable part of life it is easier to see why fearing death may be a bit unreasonable.

5. Fear of spontaneously combusting

Probably one of the most unreasonable fears on this list, there isn’t even one scientifically confirmed case of spontaneous combustion in human history.

4. Fear of thinking out loud

It sounds like something out of a sci-fi movie but it’s real and some people really believe it.

3. Fear of physical deformity

If you are a professional boxer, football player, or contortionist, this fear may not be that unreasonable. For the rest of us though, its usefulness is questionable.

2. Fear of bumps on the body

Probably a form of hypochondria (constant anxiety about your health), this fear may actually be useful when it comes to catching cancers and other diseases but it can also lead to a lot of undue stress.

1. Fear of stepping inside an elevator

Whether it stems from claustrophobia, acrophobia, or any number of other phobias, there are a lot of ways to be afraid of elevators. But really, how often do you hear about people meeting their demise because of an unfortunate elevator incident?

Read more: http://list25.com/25-ridiculously-unreasonable-fears/

Easy to Pack High-Energy Snacks

Easy to Pack High-Energy Snacks

When you need a boost on the go, you want something that is portable, healthy and great tasting. The American Dietetic Association explains that snacking between meals throughout your day keeps you from suffering the energy highs and lows which accompany the traditional breakfast – lunch – dinner meal plan.

Snacking also keeps your metabolism revved up, meaning you are burning fat and calories more efficiently. Keep the easy to pack high-energy snacks listed below handy, and you will stay energized all day long without the accompanying crash that comes from sugar-filled and carbohydrate-rich energy drinks and treats.

high energy snacks Here are a few snacks that are easy to pack and transport to keep you satisfied and help your energy levels!

Hard-boiled eggs

Refrigerated eggs last for about a week if they are kept in their shells after boiling. You can cook a dozen eggs at the beginning of the week and keep them on hand for a quick energy boost. They are extremely high in what scientists call HBV protein (high biological value). This type of protein is excellent for an energy punch. Eggs also deliver all of the B vitamins, both vitamin A and D, as well as healthy omega-3 fatty acids.

Chocolate milk

Chocolate milk available in half pint servings made for on-the-shelf storage is an excellent protein source, also delivering the benefits of dairy. Just make sure to choose a low-sugar variety.

Go nuts!

Walnuts, pistachios, almonds and other varieties of nuts provide a very densely packed protein pop. Just 1 ounce delivers a full 9 grams of protein. Aside from being extremely portable, they also deliver an excellent shelf life. Stick to the low-salt and no-salt options if you can.

Celery with peanut or nut butter

Nut butter made from cashews, walnuts or almonds is excellent for a healthy energy kick. And celery makes the perfect peanut or not butter vehicle with its natural U-shaped groove. Celery also provides the added benefits of antioxidants and anti-inflammatories, vitamin C, vitamin K, potassium and at least a dozen other wonderful nutrients and vitamins.

Fresh apples and bananas

Delivering antioxidants, dietary fiber, vitamin C and an excellent energy boost, bananas and apples also require no refrigeration. You can pop them in your purse, briefcase or office desk drawer for a fresh, healthy and tasty vitality boost that is also low in calories.

Hummus

Hummus provides both “good carbs” and dietary fiber. But it is also loaded full of vitamins and nutrients that give you the proper type of energy. Available in a wide variety of flavors, you can always jazz up your hummus with diced vegetables or red peppers to make even a healthier vitality booster.

If you plan in advance and eat some of these high energy snacks I have listed I can promise you that you will begin to see improvements in all areas of your health and not just your energy levels.

In health,

Coach Dave

High Heels Could Be Causing Your Knee Pain

Hey everyone! today’s post is from a guest author and is geared to the females. Sorry guys I will get something out there for you so don’t get upset with me!

High Heels Could Be Causing Your Knee Pain

I know, they are cute and you have to wear them.

They are so stylish and make you feel great.

The but is, they maybe the thing that is causing your knee pain or will lead to your knee pain.

Yes, they are your high heels. It is common knowledge that those cute high heels lead to achy feet but they also can lead to achy knees.

Let me explain how and why.

Increase Stress on Your Knee Cap

Your high heels lift you up on your toes.  This leads to your thigh (quadriceps) muscle working a lot more then usual.  The thigh muscles pulls on your knee cap (patella).  When the quadriceps pulls on the knee cap, it presses the knee cap against the knee joint.  This leads to greater stress on the knee but also can leads to osteoarthritis of the knee, ouch!

Increased Stress on Inside of Your Knee

Being propped up on your toes makes you legs look great but they put more stress on the inside part of your knee joint.

In your knee joint there are two knuckles (condyles) in the thigh bone that connect with the lower leg to form the knee.  The knuckle that gets more weight of your body is the one on the inside.  This is also the side that is likely to get osteoarthritis.

If you wear high heels, it will put more stress on the inside knuckle which will help your knee lead to osteoarthritis, speed up your arthritis or flare up your arthritis.

What About Little Heels?

I know what you are thinking, I don’t wear really high heels that often, I wear little heels.

Sorry to say, little heels do the same a big heels.

Even in heels that are 1.5 inches in height there was a 14% increase in stress in the knee while high heels had 23% increase in stress.

Yes, high heels are worse but you do get an increase stress with little heels.

The Last Word on High Heels

I am sorry for the doom and gloom article but if you get achy knees, look at your high heels.

I will do another article for Coach Dave on what you can do with your heels in order to decrease the stress and pain on your knees.

Until the next article, have a great day!

About the Author

Rick Kaselj is a personal trainer in Vancouver, Canada that specializes in designing exercise programs for clients recovering from injuries.  Rick has trained thousands of clients and completed his Master’s of Science degree focusing on injury recovery and exercise.  Rick shares with other fitness professionals and exercise enthusiasts, the exercises he uses to prevent knee injuries and overcome knee injuries in the Knee Injury Solution program.

 

6 Energy Starter Foods to Give You More Energy Throughout the Day

High-Energy-Foods for People over 40

 Use these 6 High Energy Starter Foods to Get More Energy

As we get older the hormones in our body change, which can lead to lower levels of energy and fatigue. I don’t remember at what age it started but I started to realize that midway through the day I would start to feel worn out and drained. I knew it wasn’t because of lack of sleep so I started to research what it could be. After searching online and speaking with the RD that worked with me I realized it was my diet and the foods I was ingesting. You see it is just like when the battery is running low on your smartphone, you plug it up. Instantly you see your battery charging icon get a boost. Well, it is no different with your body and energy levels. If you want to get that quick boost of energy back you and do it in a healthy way you can. It is as easy as feasting on these wonderful energy-boosting foods that are high in complex carbohydrates and natural energy sources.

High-Energy-Foods for People over 40Manganese rich pineapple

A single cup of pineapple delivers enough vitamin C to fulfill your daily requirement. And because pineapple is very high in manganese, this natural vitality booster delivers instant energy whenever you need it. And by the way, pineapple tastes delicious!

Quinoa the wonder grain

As far as versatility goes, quinoa offers limitless possibilities. In salads, soups or by itself, this low glycemic index food does not give you a dangerous spike in blood sugar or energy. Since it is composed of approximately 60% complex carbohydrates, the energy it provides is slowly and regularly absorbed by your body. This means a day’s supply of energy, along with the benefits of high fiber and protein.

Carbs and protein for breakfast

Researchers have discovered that people who eat protein for breakfast generally eat less food throughout their day. This means fewer calories, and less of a chance to consume simple carbohydrates and sugars which cause an energy crash and burn. And complex carbohydrates regulate your energy for high levels all day long.

Salmon and eggs

Eggs are incredibly versatile. Hard-boiled eggs can last up to one week in your refrigerator. And salmon is an excellent source of healthy fatty acids and protein. When you get your B vitamins and omega-3 fatty acids, all day energy flow is headed your way, and these 2 super foods provide those healthy nutrients and others.

Oranges, grapefruits and other citrus foods

Vitamin C is excellent for boosting your immune system. It also helps deliver natural energy, and the way your nose reacts to citrus scent gives you an instant boost of alertness and mental clarity. Have some low sugar citrus juice with your breakfast, and enjoy an orange or grapefruit in the middle of your day.

Melons

Whether you enjoy watermelon, honeydew, cantaloupe or some other melon, you are fighting fatigue when you eat it. 90% of the weight of these fruits comes from water. And you know how important it is to keep properly hydrated. When your body has all the water it needs, it functions properly, leveling your energy distribution throughout the day.

I am going to conclude with this cheesy analogy and that is your body is like a car. If you want to perform sluggish then eat crap food. If you want it to perform like a race car and at high precision feed it the best nutrients you possibly can. If you just tweak your diet slightly I guarantee you will begin to get more energy throughout the day and especially after you ingest it.

Let me know what high energy foods you eat to give you a boost!

In Health,

Coach Dave

The # 1 Way to Achieve Your 2015 Fitness Goals

Well as of this writing it is January 8th and as much as I hate to say it you have probably already broken a New Year’s resolution or slipped up on your good intentions to sticking with your fitness goals. Hey listen don’t beat yourself up over it and to be honest I really hate setting resolutions as there is about a 99% chance you will break the resolution at some point over the course of the year. However, I am a big fan of creating goals, specifically S.M.A.R.T goals. Over the years my clients and myself included saw the best results when we had written out goals that were S.M.A.R.T.

thFor those of you that don’t know what I am talking about let me define what S.M.A.R.T goals are. It stands for Specific, Measurable, Attainable, Realistic and Timely. When you create a goal for yourself and it contains all five components the probability of having success dramatically increases. Let me go through an example so you can see for yourself.

In the first of example Jack says he wants to eat healthier and lose weight. Ok so looking at his goal we see that he wants to eat healthier and lose weight but it lacks the five components. He really is not specific in terms of how much weight he wants to lose and he lacks a time frame. Even if you say well it pertains to this year he still does not have the specific number of pounds and a time line. To make this fit the S.M.A.R.T model it would be better for Jack to say I want to lose 10 pounds in six months and weigh 190. Does this fit the model. Yes, it is specific (10 pounds and weigh 190), it is measurable (use scale to monitor and measure), attainable because he could lose a pound and a half a month and reach his goal, and final it is timely because it is not unrealistic to lose 10 pounds in six months.

Let’s look at another example and see if it fits are S.M.A.R.T model. Sarah is getting married and wants to lose 15 pounds. Her wedding is in 4 weeks. On the surface it looks like it could fit the model. I mean she is specific,we can measure it and it is timely (4 weeks), but is it attainable and realistic. Some might say yes depending on their drive and discipline but I would say no because when my wife and I got married I remember those last few weeks were all about engagement parties plus running around like crazy trying to get everything taken care of before the wedding. So, I say it is not a S.M.A.R.T goal and goals like these are reasons why most people tend to fail at reaching their fitness goals every year.

Oh, and one more thing. I would be remiss to say that just because you set a S.M. A.R.T goal you are going to achieve your fitness goals that you set. I might have misled you a little in my title because although I say S.M.A.R.T goals is the best way to achieve your fitness goals if you neglect to have a strong “why” beyond it you probably will not reach them. You have to a strong reason as to “why” you want to achieve your goal.

Let’s look back at our examples. Jack wants to lose 10-15 lbs because he wants to be in the best shape of his life so he can still be active with his 4 kids. If we look at Sarah her why could be is she can’t fit into the 10k dollar dress she bought 6 months ago. (I have no idea if dresses cost that much but I am sure when my girls get married they will :().

Do yourself a favor this year and go back and look at the fitness goals you set for yourself. Do they contain all 5 elements. Is it specific, measurable, attainable, realistic and timely. Also, do you have a strong why behind it. With it when things get tough it will be much easier to fail and leave you in the same boat as you were last year!

If you need any assistance on setting goals please don’t hesitate to reach out to me!

In health and wealth,

Dave McGarry

 

The Best Interval Training Workout to Lose Weight

The Best Interval Workout

Orange Theory Fitness has the best Interval Training Workouts

Over the last year I have been researching and studying ways to make sure that as I start my journey into my 40’s I find the right nutrition and exercise workouts that are going to get me the best results. I have done just about every type of workout and training that is out in the marketplace and I have finally found one that is the best exercise workout to get results. This short video introduces you to the Orange Theory Concept!

So after taking this workout a few times I was hooked and I loved it so much that I decided to become a certified coach and trainer. I know that makes me a little biased but I have never felt this way about a workout then I do about this one and here is why!

What makes Orange Theory Fitness the Best Interval Workout

First of all a lot of science and research has been put into each and every Orange Theory Fitness Workout. The workout is based on a 5 zone heart rate based interval training approach. The goal of each workout is to experience all 5 heart rate zones but also get you to spend 25 to 35 minutes in the fat burning/carb burring zone along with 12- 20 minutes in the upper zones, which contributes to epoc. Epoc stands for excess post-exercise oxygen consumption, which essentially contributes to caloric burning at a higher rate 24-36 hours after the workout is completed. This is the single biggest reason why this type of workout is so beneficial to getting optimal weight loss results but there is still more.

The second reason I find the OTF workouts the best is the community that you get surround by. There are all different levels of participants in the class and each and everyone of them brings energy to the class. Plus, as you start to develop relationships and friendships then it adds a level of accountability because people will start to ask where have you been and are you sticking to your healthy habits. This is not unique as most other bootcamps and group exercise classes offer this kind of community but having this part of the workouts is essential for success.

A third reason I believe Orange Theory Fitness workouts are the best interval workouts is because of the combination of utilizing the treadmills, seated rowers and the weight training. As I already mentioned the workouts are designed to have you maintain your heart rate in all 5 zones but they also incorporate different workout modalities such as strength, power and endurance. This is exactly how athletes train and it is important for everyone to train this way if they want to gain lean mass and lose weight. One other aspect that the workouts have is the variety. Everyday a new workout is presented so in “theory” you could do an OTF workout everyday of the week. I don’t recommend it but you could!

Finally, the last component that I feel that makes Orange Theory Fitness the best interval training workout is the competition that is created amongst current participants and even classes. Earlier I mentioned the science behind OTF and because each participant wears a heart rate monitor everyones caloric burn and even the classes total burn is tracked which leads to some fun competition amongsts those in the class and even from class to class. Another really cool competition part to OTF classes are some of the programing. For instance they do a “Dri Tri” and even a “Hell Week” program. When you enter one of these speciality programs and if you win you are rewarded with prizes. This is a great way for members to have fun and be competitive at the same time.

I know I may be a little biased but I am telling you I have not seen a structured program like this that can get you the results you are wanting. Sure there are other interval training workouts out there but the Orange Theory Fitness workout is the best interval training workout in the market right now!

See what some of the members of the Orange Theory Fitness Plano, TX location have to say about it!

In health,

Dave McGarry

Top Five Questions in Regards to Weight Loss

Over the years I was continually asked questions in regards to weight loss. Finally, one day I had the bright idea to go ahead and start documenting the most common questions and come up with a detailed response to them. I realize there are probably two dozen more questions that you might have but here is five most common I received throughout the years!

Wieght-Loss11.) What is an easy change in diet to reduce calories?

The first thing that anyone seriously wanting to lose weight should do is start a food journal. A food journal will give you more insight to your habits and caloric intake. What I find to be true after a week or two of tracking your food is that you start to see patterns and areas that you can change your choices. Now, you can either create a paper food journal or with technology and smart phones find an app to download and immediately after you eat something log it into your program. Follow this for two weeks writing everything down and see what you can change in your diet.

2.) Not so much how to lose the weight, but how to keep it off?

Weight Loss Maintenance is what I refer to this question as. Probably the number one issue in regards to weight loss that majority of us struggle with is how we keep it off once we lose it. We seem to believe that once we attain something then we can move on. Unfortunately, with weight loss that is not the case and weight loss is a life long process for most of us. One thing that has really helped me over the years with my weight loss maintenance actually came from someone who once told me that their goal was to never wear a pant size bigger then what they were currently wearing. This set off a bell for me and I made it my “life” goal never to have to wear a pant size higher than what I am currently wearing. Now, do I fluctuate and go up and down. Yes, but I refuse to go buy pants any bigger and when they start to feel snug I refocus my efforts to lose those few pounds. The point to take away from this is, make it your life goal to stay at the weight you feel you are healthiest at. This will be different for everyone but believe it or not there is a weight your body believes is the best weight. We will address this more throughout the six month membership, so stay tuned.

3.) How much should a person strive to lose per week?

On average, most experts would agree, and suggest that 1 to 2 lbs of weight loss is the best and healthiest way to lose weight. Obviously, every person is different and it can vary from week to week in terms of how many pounds one might lose. Part of the reason that crash diets don’t work for the long term is because our bodies are not made to go through starvation or extreme shock. You see, the body has its natural protection and will gravitate back to a natural state. One final note here is that by taking a long-term approach to weight loss (6 – 12 months), you will ultimately be better off and will be less likely to regain the weight you lost initially.

4.) How to lose weight in a specific area?

I get this question a lot. I know that commercials and even some people in the fitness industry will tell you that doing a specific exercise will help lose weight in that area and unfortunately, they are incorrect. Unless you get liposuction, which I do not recommend, weight loss occurs throughout the entire body and not in one specific spot. Now, that does not mean you cannot work or target a specific muscle to tighten and tone it, but as your body loses weight from exercise the fat deposits are taken from all over. Typically, for women you will see weight loss in your upper body first and your thighs and midsection last.

5.) Why isn’t easier?

I wish I had a real simple answer to this question but when it comes to burning calories the body requires work. For every 3500 calories burned a pound of fat is used and in order to burn those calories heat needs to be produced, i.e. some form of exercise performed to challenge the body. Some people are genetically blessed to have a metabolism constantly burning calories, while others are not so fortunate. The other factor that I will leave you with is a saying you have heard and probably used. “Rome was not built in a day” and neither will your new body and total weight loss. Keep working everyday to get better. Make this a lifestyle change. Set small goals and see them add up to large ones. I believe in you, but you need to believe it is possible!

I hope these FAQ’s and answers help debunk and give you better insight into weight loss. Remember no one said it is going to be easy and no one said it will happen overnight but really think about the answers to these questions and put some of that to work in your daily lifestyle routine.

If you need anything please don’t hesitate to ask.

In health,

Coach Dave

5 Simple Tips to Eating Out

I remember when I was a kid and if my mom and dad said we were going to go out to dinner it must have been something really special we were celebrating. Going out to eat was a treat for us. Today, if we don’t go out to dinner my kids are asking me why are we not going out to eat dinner. Times have changed and listen I could probably go off and make a strong case that because we eat out so much that a large part of our obesity problem is because of that. Now, I am a strong believer in limiting the amount of times you go out and eat but when those times do come. And you should go out and enjoy a nice dinner with your significant other and family from time to time but when you do make sure you don’t go overboard on eating bad. With that being said I want to give you some basic tips to follow when you are eating out.

IMG_16861.) Drink Water – Alcohol, sodas, lemonades, and sugary drinks can rack up the calories fast. I am not saying avoid them completely but limit yourself to one. Drinking water will also help with your hydration.
2.) Don’t fill up on bread and chips – Being from Texas this is extremely hard but by over eating chips and bread you fill up on way too many carbs and ruin your appetite for the meal, which should have protein in it. Set a set number of chips or pieces of bread and don’t eat more than that!
3.) Lighter options – Restaurants are now offering options that provide less calories and less trans fat in their meals. Choose those menu items and if they are not listed ask to see if they can cook it healthier.
4.) Portion Size – In my opinion this alone can make the difference. My wife and I have been splitting meals for years now and not only does it save us money it saves us a ton of calories. Most restaurant meals today have portion sizes twice to three times of what we are required to eat. If you don’t have anyone to split with or they don’t offer a half size request a to go box once you get your meal and put half of it in it.
5.) Skip Dessert – I know easier said then done but typically restaurant desserts have a lot of calories and unless you made room somewhere in the day or earlier in the meal your best bet is to skip the dessert and get some fat free yogurt somewhere else!
Remember eating out does not have to be stressful or painful. Make some different choices and limit the amount of food and calories you consume.

Listen, life is too short not to enjoy it so don’t think I am saying not to eat out. All I am saying is when you do go out to eat try to focus on all five of the tips I provided in this post. Shoot, if you were to just implement one of the five tips to eating out you would do yourself a tremendous benefit. So, next time the kids or your significant other asks to go out to eat don’t fret that all the hard work you have been doing to reach those fitness goals will be completely wasted because you now have several tips to making eating out a whole lot healthier.

In health,

Coach Dave