BODYRICH OUT IN THE COMMUNITY

We headed out last week to spread the word of fitness and nutrition around the community.  Our first stop was Big Peach Running Company in Suwanee, GA.  We attended their weekly group run to talk about runner’s maintenance, core work, muscle balancing and nutrition.  At the end of the run, 3 winners went home with prizes…one lucky winner won 3 – 30 minute training sessions at the studio.

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If you are a walker, runner or interested in becoming one, check out Big Peach Running Company.  They are a running specialty store (not a franchise) with the knowledge, products and unique fit process to get you off the couch and out the door with the correct shoe that is perfect for you.  With 7 metro Atlanta locations, there is bound to be one convenient to you…bigpeachrunningco.com 

Our second outing we attended was a Wellness and Health Fair for a local company, Zeta Interactive.  They contacted us requesting that we set up at their business and provide information to their employees.  We provided a trainer and a nutritionist so the employees were able to drop by our table and interact with each of them.  We provided basic personal training info, health and nutrition Q&A as well as 2 of their employees went home with a Nutritional Guideline and 3 – 30 minute training sessions.

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Bodyrich is more than a gym, it is a personal training studio where you work one-on-one with a certified personal trainer.  Our mission statement “To provide inexpensive, convenient and enjoyable training, nutrition and coaching programs that revolutionize lifestyles into ones that are healthier and more energized.”

If you are interested in personal training or corporate wellness, contact us and let us help you reach your fitness goals.

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Nutrition: Myths and Facts

Low Carb Diet, Low Fat Diet, Low Sugar Diet, Cabbage Soup Diet, Grapefruit Diet, Lemon Detox Diet…How many times have you heard these (and more) mentioned?  It seems every other day, there is a “new” miracle diet that is trending, claiming to be the answer to all of our health and weight loss goals.  We all sometimes wish it was that easy:  just eat a particular food or pop a pill and we would somehow magically be healthy and thin.  Unfortunately, this isn’t, nor never shall be, the case.

The sole purpose of eating is to provide the body with the nutrients it needs to function.  Food not only provides fuel that the body requires for energy and sustainability, but also serves as a means for social interaction.  Eating should be an enjoyable experience and not something that we see as our enemy or feel guilty about.  Below are some of the most common facts and myths about dieting and nutrition.

Fact:  There are 6 basic nutrients:  vitamins, minerals, proteins, fats, carbohydrates and water.  These nutrients are essential to life and you get them all from eating healthy foods.

Myth: To lose weight you should eliminate all starchy foods from your diet.  It is usually what you put on top of your breads, cereals, and pastas that add extra calories.  Carbohydrates do not cause weight gain unless they contribute to excess calorie intake. Make sure you eat a variety of foods including starches and watch your calories you take in vs. the calories you burn.

Myth: High-protein diets cause ketosis, which reduces hunger.  Ketosis occurs when fat is used as an energy source instead of carbohydrate during a high-protein diet, Ketone bodies do not reduce appetite, however, eating sufficient protein for your body type can help reduce hunger.  These diets may help you lose weight fast – but most of the weight that you lose would constitute water weight and lean muscle weight instead of fat. The best way to lose weight and keep it off, without harming your body, is by following a nutrition plan that is well balanced between carbohydrates, proteins, and fats.

Myth: If I’m running late and skip breakfast, I can make it up by eating more at lunch time. Plus, skipping breakfast is a good way to reduce my calories and lose weight.  A good breakfast provides you with energy to start the day right.  Without it, you’ll have less get up and go–and more difficulty concentrating in school or at work. Your body has fasted overnight and needs nutritional replenishment to jumpstart your metabolism.  Skipping breakfast just prolongs the “starvation” period and can cause you metabolism to slow down.

Myth:  I don’t need milk as much as I did as a child.  The fact is, your need for calcium is highest during adolescence, so it is important to include lower-fat dairy products in your diet.  This is especially important for women who are more prone to health issues due to osteoporosis.  Having 2 – 3 servings of low-fat dairy (or calcium rich veggies) has been proven to reduce belly fat, keep bones strong and also help build fat burning muscle.

Myth: Eggs cause cardiovascular disease.  Contrary to popular belief, when consumed by healthy individuals, eggs do not contribute to cardiovascular disease. Eggs help satiety and can be an aid in weight loss as well.  Now that doesn’t mean to eat a dozen every day but 1 – 2 eggs daily can be a great addition to a well-balanced nutrition plan.

Myth: Fat free is calorie free.  Some people indulge in big servings of fat-free foods, such as cookies and crackers without realizing that these foods may contain the same amount (or even more calories) than regular versions. Low fat or no fat foods may still contain a lot of calories because to make such foods taste better, extra sugar, flour, or starch thickeners are usually added.  So again, moderation is key.

Fact:  Bottom line, it is not necessary to eliminate a particular food from your diet. The key to eating healthy is to eat a variety of nutritional foods from all the food groups.

  • If you have tried on your own and are still struggling with what and when to eat, we can help.  Bodyrich is now offering a Nutritional Guideline Plan based on your health, fitness needs and goals. $35.00 (includes a nutritional consult, a personalized Nutritional Guideline Plan and if desired – a weigh-in, measurements, and fat calibration).  For more information, you may contact us at getstarted@bodyrich.com or pjmjcj@bellsouth.net

Paula Jamieson

Certified Personal Trainer and Fitness Nutritionist

 

 

 

SUGAR SHOCK: 10 POPULAR DRINKS THAT ARE WORSE THAN A CANDY BAR

Green Tea, Vitamin Water, Energy Drink…sounds pretty healthy and harmless right?  Well you could be sabotaging your health and weight goals just by what you drink each day.  Below is a list of some of the most popular worst sugary drinks.

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  • SoBe Energize Green Tea (20 oz) = 51 grams of sugar
  • Starbucks White Hot Chocolate with Whipped Cream (20 oz) = 76 grams of sugar (that is 18 tsp in your cup)
  • McDonald’s Triple Thick Chocolate Shake (32 oz) = 168 grams of sugar (that is 40 sugar cubes and more than 6 chocolate bars)
  • Mountain Dew (20 oz) = 77 grams of sugar
  • Rockstar Energy Drink (16 oz) = 62 grams of sugar
  • Vitamin Water (20 oz) = 32 grams in one bottle
  • Starbucks Peppermint White Chocolate Mocha with Whipped Cream (20 oz) = 94 grams of sugar
  • Minute Maid Lemonade (20 oz) = 67.5 grams (or 16 sugar cubes)
  • Soda (12 oz) = Average 8 – 10 tsp of sugar
  • Sweet Tea = Up to 4 TB of sugar

Now that is serious sugar shock!  Of course water is the healthiest drink choice replacement but if you must have your go-to drink, here are a few healthier substitutions:

  • Instead of soda/vitamin water try seltzer water or flavored carbonated water and a slice of lemon, lime, strawberries, oranges or other fruit
  • Instead of fancy coffee/energy drinks enjoy regular coffee in moderation (no more than 2 cups a day) with a low fat or fat-free creamer to add a satisfying creaminess and still get a little caffeine charge
  • Instead of milkshakes try a homemade smoothie – mix together low-fat yogurt with ice, skim/soy/almond milk, and whatever fruit you like
  • Instead of super sweet tea try to slowly reduce the amount of sugar you’re using – drink half and half sweet to unsweet tea.  Instead of plain black tea, try flavored or green teas. Mango-ginger green tea, mint tea, or chai tea are all tasty options that require little to no sweeteners

However, with this said, am I saying you should you never drink a sugary drink?  Of course not, but just being aware of the hidden sugars in what you drink and opting for healthier choices more often can greatly reduce your caloric intake and improve your health.

Paula Jamieson – Certified Fitness Trainer & Fitness Nutritionist

 

 

 

IMPORTANCE OF FUEL, HYDRATION AND ELECTROLYTES

Well, it seems our Spring weather has taken a turn and the temps have started soaring quite quickly.  With temperatures reaching the mid to high 80’s comes the need for us to pay closer attention to our hydration and fueling needs.

While most of us are aware of the importance of drinking water to stay hydrated, many are not aware of the importance of fueling the body and also electrolyte replenishment.

Importance of Eating (aka: fueling) before a workout or run:

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Whether you eat or don’t eat before exercise the body burns the same amount of fat. However, you can actually cause muscle loss if you regularly work out on an empty stomach. When you’re hungry, your body goes into survival mode and draws protein from muscle. When this happens, you lose muscle mass, which can eventually slow your metabolism and make it harder for you to lose weight. Plus, if you exercise on an empty stomach, you’re not giving yourself the fuel you need to power through an intense training session.  It doesn’t have to be a big amount of food, a small snack, such as 1/2 cup of oatmeal with fruit and nuts 45 min. – 1 hour before training is plenty.

Water for Hydration:

Drinking water keeps your body from dehydration (loss of water).  Drinking six to eight 8 oz. cups of water a day is the recommended amount but you can also keep hydrated by eating foods like cucumbers, celery, watermelon, cantaloupe, honeydew melon, kiwi, peaches, kale, spinach and other water-based fruits and veggies.  Not getting enough water can cause dizziness, fainting, headaches, diarrhea, decreased blood pressure and stress on other organs.  With that said though, many do not realize that drinking too much water can actually do harm as well.

Hyponatremia (low blood sodium)

Yes, drinking water is great and necessary for a healthy body but with an intense workout/run (especially with the temps outside rising) you are in danger of “over hydration” as well.  When the body gets too much water, the sodium levels in the blood drop lower than normal and cause an electrolyte imbalance.  When this happens you may begin to feel a headache accompanied by nausea, vomiting and confusion.  If electrolytes are not replaced you may find you have a racing heart rate and increased blood pressure as well.

There are many products you can use to help balance out your electrolytes:  Commercial sports drinks (Gatorade/PowerAde), salt tablets such as Endurolytes/S Caps, E-Gels, etc.  You can also add a little table salt to your water or eat a salty snack such as pretzels during a long endurance workout.

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This is not meant to be a scare tactic or suggest that you not workout or run during the hot days of late spring and summer but more just an awareness to be in tune with your body.  So lets get fueled, hydrated, get those electrolytes and get out there and enjoy a safe and healthy workout.

Paula Jamieson – Certified Fitness Trainer/Nutritionist