2011 December

December 26, 2011

At Energy Fitness here in Memphis we are always trying to tell our clients that it is a mind/body connection and those that get that simple concept are the ones that make the biggest changes in the shortest amount of time (get the weight off and keep it off!)

Take the quiz below (we stole from ACSM Health & Fitness Journal) and then score yourself.

Circle the number that indicates how confident you are that you could be physically active in each of the following situations:

SCALE
1= not at all confident
2=slightly confident
3=moderately confident
4=very confident
5=extremely confident

1.  When I am tired                                     1    2   3   4  5
2.  When I am in a bad mood                  1   2    3  4  5
3.  When I feel I don’t have the time    1  2    3   4  5
4. When I am on vacation                        1  2   3    4  5
5.  When it is raining or snowing           1  2   3    4  5

SCORE YOURSELF
Compute the average of all five items above
If any of the items are unanswered, be sure to fill out before scoring.
A higher score on this measure indicates greater self-efficacy.

Strategies for Increasing Self-efficacy for Physical Activity

Past performance                      * set goals and activity based on your fitness level
* Rehearse activity behavior (maybe a guided walk or walk to do an errand)
*Self-monitoring with pedometers and/or activity log or gps watch

Vicarious experience               * use exercise dvds, you tube videos, on demand fitness programs or peer role models who are exercising
* have peer role models be your workout buddy once or twice a week
* hire a trainer and do group sessions with other people trying to achieve similiar goals

Verbal persuasion                      *emphasize physiological benefits of physical activity
*praise yourself for any progress
*attribute all successes to your efforts and attentiveness to doing some activity daily
*encourage family and friends to support you and reinforce the activity behavior

Physiological cues

*anticipate and positively interpret physical discomforts related to physical activity (example, fatigue and muscle aches, & if you don’t like to run because you feel everything wiggle and jiggle then running probably is not for you until you lose some weight, try again later.

Try using a physical activity log.  There are lots of apps out there right now that are easy to use.  You can always just try using a single sheet of paper and marking the days of the month.  Put in each day the activity and total minutes.  It’s a great visual to see how much you are REALLY doing to make exercise a habit on your JOURNEY to better health.

You CAN achieve your Goals – just put your mind to it!

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.


December 16, 2011

For decades it has always been about simple (table sugar) and complex (whole grains) carbohydrates. The problem with that concept is if you consume a peeled boiled potato you will digest more sugars than table sugar! With that said, let’s introduce the Glycemic Index (GI). GI is the rate in which sugars (glucose) are released into the blood stream. Glucose needs to get into the cell for energy via the bloodstream, insulin is the handle that opens the door. If there is too much insulin in the bloodstream the blood never clears of sugars thus creating high blood pressure, collapsed veins, various veins basically to much strain on the bloodstream. High glycemic foods raises the blood sugar level increased over the amount necessary to perform a task but the foods that contain low glycemic levels will only raise it a little thus allowing the body to perform the desired task without the influx of sugar in the blood stream and clearing the blood of sugars so the vessels do not become damaged.

With this new food guide, you will be able to prevent heart disease, improve cholesterol levels, prevent insulin resistance and type2 diabetes, prevent certain cancers, and achieve desired healthy weight. With extensive research that has gone into this blog, please read careful because this link has been sent to you because you qualify for this new food guide and should not be altered or you will defeat the purpose and your body will not undergo the change in which you need to achieve your goals.

Carbohydrate-rich foods:

Starches (grains: wheat, barley, rice); Legumes (split peas, lentils, pinto, black .. beans), Starchy Vegetables ( potato, winter squash, yams). Sugars found in fruits and dairy products or packaged sweeteners. Fiber is an exception, it is the indigestible part of carbohydrates thus it does not raise blood glucose levels. Insulin is a hormone triggered when sugar is in the bloodstream. This is important for those who do not stick to low fat menus, mostly everyone, remaining glucose in the blood is stored in the muscles and liver. Extra glucose is stored as fat around the muscles and organs. So, the more high glycogen containing foods you consume remember it will be stored in the liver since the fat is stored in the liver this prolong situation will cause high triglycerides, high levels of LDL (bad) cholesterol, lower the levels of HDL (good) cholesterol and create high blood pressure; furthermore, it will create insulin resistance, increase your appetite (studies show it is around 700 calories more), of course obesity, and cause risk of type 2 diabetes as well as macular degeneration (blindness), certain cancers, breast cancer, prostate and colorectal cancer.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.