Chef Allison Coia's Newsletter, November 2009

Keep That Summer Shape

                       By Kasey Nolan, Personal Trainer

Summer is officially over. Days are getting shorter and cooler weather is upon us. Studies have found that 30 percent of Americans ditch their exercise routine during the winter months. Limited physical activity and holiday parties can often lead to the dreaded winter weight gain.

Exercising outside can be fun and rewarding, so long as you follow these simple tips:

  • Check with your physician first — if you have any health concerns it's best to consult with your doctor before trying something new.
  • Warm up inside — do some light physical activity (try jumping jacks) to warm up your muscles prior to going outside.
  • Dress in layers — this will keep you warm and allow you to remove some clothing if you begin to over heat.
  • Protect hands, feet and head. 30-40% of your heat is lost through the head and frostbite will attack your extremities first. Always wear a hat and try layering socks and gloves.
  • Head toward the wind — you may stay warmer if you've worked up a sweat by ending your activity with the wind at your back.
  • Stay hydrated — water is just as important in the winter as it is in the summer — even if you don't feel thirsty.

Don't be a statistic! Make a promise to yourself to stay on track and keep up your exercise year round.
 

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Chef Allison Coia's Newsletter, January/February 2009

Diet and Exercise — A Healthy Combination

By Kasey Nolan, Personal Trainer

Another new year, did you resolve to lose weight or get healthy? If so, read on for some tips to help you succeed.

Changing your eating habits and reducing the amount of calories you consume can definitely help your weight-loss efforts. Weight loss will occur any time you eliminate calories without changing your level of activity until you hit the dreaded "plateau." Cutting additional calories at this point may slow down your metabolism and mitigate your chances to lose additional pounds.

On the flip side, beginning an exercise program and eating the same amount of food, will also help you to lose weight. Unfortunately, too many people start an exercise program with the "I can eat whatever I want" mentality. You may be increasing your strength and improving your cardiovascular system, but not losing any weight because you are consuming too many calories.

Creating a healthy diet and incorporating physical activity is the best way to achieve your ideal weight and health goals. Linda Jassmond Lanfear demonstrated this best through her recently published book Journey to Fitness — Chronicles of a Working Woman. In the book, Linda works with her client, Suzanne, to steadily incorporate physical activity into her week while also making small modifications to her diet. Over the course of six months, Suzanne lost 20 pounds, gained strength, stamina, and an enormous amount of confidence. Through this healthy combination of diet and exercise, Suzanne has been able to maintain her new weight and bring happiness to several areas of her life.

Be mindful of how much you eat and start exercising. Make 2009 the year you achieve your health goals.

 

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