Boca Raton Bootcamp Blog

Ryan at 5 Months Old

 

Carrying Around A Few Extra Pounds?

Steps to Overcome Overeating

Let's face it, the extra pounds you're carrying around are due to overeating - plain and simple.

Why do you overeat? Here are a few likely reasons:

1. Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that's what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
2. Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking - these absentminded calories really add up.
3. Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.

Here are 3 Steps To Overcome Overeating - read these, and apply them to your life.

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don't eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don't graze in the kitchen while cooking.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it's balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you'll lose the urge to overeat.

This means you shouldn't always eat carb-based meals, and you also shouldn't always eat high-fat meals. Make a mental checklist of the food groups that you've eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you'd later regret.

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied - you've just gotten so good at ignoring the signs that you barrel through your meal only to feel like you've been hit by a ton of bricks once all that food hits your stomach. It's time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you'll notice a point when each bite becomes less and less satisfying. That is your body's way of letting you know that you've had enough and that each continued bite is simply overkill (yes, even if you're only halfway through that plate of pasta).

By learning how to control your eating habits, you'll find weight loss to come simply and naturally.

Want to speed up your weight loss, make it permanent, and shape your body at the same time? I've got what it takes to get you there! No guess work, no fad diets, and no super long workouts.

Here's my preferred fitness and fat loss program that will quickly change your life:www.bocaratonfitcamp.com

No More Clean Plates

You know that portions are now larger than ever. Do you really need to eat all of that food? Of course you don't. It is time to release yourself from the obligation to eat every morsel on your plate. Start by always leaving one or two bites. Soon you will find that you naturally stop eating when you're full – even if your plate isn't empty.

Rainbow Kebabs

These fresh fruit kebabs are simple to prepare and make a stunning display. It's perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren't set in stone – use any fruit that is fresh and colorful.

Yield: 10 servings

Here's what you need...

• 10 wooden skewers
• 10 strawberries
• 10 bite-sized watermelon pieces
• 10 bite-sized cantaloupe pieces
• 10 bite-sized mango pieces
• 10 bite-sized pineapple pieces
• 10 bite-sized kiwi pieces
• 10 blueberries
• 10 blackberries

1. Put the chunks of fruit on each skewer in a rainbow pattern - red, orange, yellow, green, blue and purple.
2. Place skewers on a platter and serve.

Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.

Spread the word. Forward this newsletter to your friends, family and coworkers by using the "refer a friend" link below. They'll thank you for it.

The Sweetest Scam of All Time

The Sweetest Scam of All Time The correct answer to the following question will shock you. Would you survive longer on a diet of just water OR on a diet of water and refined sugar? The answer: You would survive longer on just water. Sound impossible? Just ask the five sailors who were ship wrecked in 1793. The ship was filled with sugar, thus giving the marooned five a diet of sugar and water. When they were finally picked up, nine days later, they were in a wasted condition due to starvation. The story of the five sailors intrigued French physiologist Francois Magendie to conduct a series of experiments in which he fed dogs a diet of sugar. All of the dogs died. Magendie proved that as a steady diet, refined sugar is worse than nothing. How can sugar be worse than nothing? Plainly put, refined sugar is an anti-nutrient. It starts out as sugar cane, and then goes through an extensive refining process that destroys all of the enzymes, fiber, vitamins and minerals. What you're left with are empty, naked calories. The problem is that your body needs the enzymes, fiber, vitamins and minerals that were taken out in the refining process in order to metabolize sugar and use it as energy. So it takes those nutrients from your own body. So while you are enjoying that chocolate bar, sugar is draining vital nutrients from your body. Like a sweet parasite. And it doesn't end there… Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in your blood sugar levels), which makes you overeat. This means a constant struggle with your weight in which you never seem to achieve your ideal size. Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth. Sugar weakens your bones - making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar). Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms). Sugar can impair brain functioning (as a result of depleted B-vitamin production). If you're still not convinced of the danger of sugar here are more ailments linked to its overconsumption: varicose veins, constipation, hormonal imbalances, ADD and ADHD, increased emotional instability, depressed immune system, increased risk of cancer and degenerative diseases. The average modern person consumes 46 teaspoons of sugar every day. That comes out to roughly 175 pounds of sugar each year. And it's no wonder, since sugar industry is big business. They sneak sugar into any product that they can. Go through the foods in your home and you'll see that sugar has been added to everything from ketchup and spaghetti sauce to crackers, oatmeal, peanut butter and even ‘healthy' items like weight loss bars. Where does this leave you? You are in a unique position. Your personal judgment determines the foods that you eat and the foods that you avoid. It is my hope that you approach sugar with new eyes. While all other foods offer you caloric energy PLUS some nutritional benefit, sugar doesn't. Sugar is simply caloric energy with a sweet habit forming taste, and a hoard of health risks. Use your judgment wisely and limit your sugar consumption - you'll love the benefits of low sugar living. And while you're at it contact me to start a training program that will turbo-charge your results. (Oh and if you're ever in a ship wreck with only sugar and water at your disposal - just drink the water!) The Many Names of Sugar While you're checking out nutrition labels for sugar content be on the lookout for the following names that all describe refined sugar: Sucrose High fructose corn syrup Fructose Lactose Organic sugar Maltose Dextrose Glucose Lentil Fruit Salad This recipe is as refreshing as it is nutritious. Plump black lentils mixed with chunks of mango, strawberries, tomatoes and onions will tease your taste buds into submission. A splash of balsamic vinegar is the only flavoring that this colorful salads needs. Serve as a side dish or as a light meal. Yield: 3 serving Here's what you need... 1 cup black lentils, cooked 1 medium mango, cut into 1 inch cubes 1 medium tomato, chopped 6 medium strawberries, chopped 1 tablespoon red onion, finely chopped 1 tablespoon balsamic vinegar Salt and pepper to taste Place the lentils in a medium bowl. Chop the fruit and onions, add to lentils. Add balsamic vinegar to the lentils and fruit, mix until well combined. Nutritional Analysis: One serving equals: 148 calories, 1g fat, 27g carbohydrate, 10 g fiber, and 9g protein.

I Can't Lose Weight After Three Weeks

It seems that every day I am asked the same question over and over and over again.

Question: Rocco... I cannot lose weight. I am not on any medications that would prevent me from losing weight. I have changed my diet and cutout red meat and eat mostly salads, chicken, fish, fruits and vegetables. I was working out 3 times a week and got discouraged after doing this for 3 weeks and not seeing anything change - not even 1/2 pound came off. I know exercise is key, but how long do I have to be exercising before I see even a 1/2 pound come off? Also, how can I raise my metabolism outside of building muscle?
Christy, Independence, Kentucky

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Nothing But Excuses

Time As A Precious Commodity

The misconception that there is not enough time to exercise often prevents many people from starting a fitness program. If you were to ask anyone who does not exercise why they do not, their answer almost always will be that there is not enough time in a day to work out. They will cite every reason from long hours at the job to spending time with their family. Although these may be valid excuses, they still are excuses. Excuses can ultimately compromise your quality of life and prevent you from living a healthful one. If the reasons you state for not exercising are valid, then they are the very reasons you should begin an exercise program.

Boca Raton Fit Camp is starting a new 4-week fitness boot camp on Monday April 13. Please visit www.bocaratonfitcamp.com to register online.

New Pics Of Ryan Tyler Roetman

Gram

I will always love you and never forget you!

I just started exercising...why am I gaining weight?

Question: I just started exercising...why am I gaining weight?

Answer: If you've noticed your weight going up after starting an exercise program, don't panic! It doesn't necessarily mean you're doing anything wrong, nor does it mean you're going in the wrong direction. There can be some obvious and not-so-obvious reasons you're gaining weight.

Your first step is to determine if what you're gaining is actually fat or muscle. Muscle is more dense than fat, but it takes up less space...if you gain muscle, your scale weight may go up even as you're slimming down. Rather than just using a scale to measure your progress, you can get your body fat tested on a regular basis to get a better idea of what you're gaining and/or losing. If that isn't an option, you can take measurements at different areas of the body...if you're losing inches, you're on the right track. For more, check out 4 Ways to Track Your Weight Loss Progress.

If you've measured yourself in different ways and realized you are gaining fat, take some time to go through the following possibilities - you may need to make some small changes in your diet to see better results.

1. Eating too many calories. It may seem obvious, but eating more calories than you burn causes weight gain. What some people don't realize is that, after they start exercising, they may start eating more without being aware of it. Most people think they're eating a healthy, low-calorie diet but, unless you're keeping a detailed food journal, you just don't know how many calories you're really eating. Most people are surprised when they start keeping a journal and adding up the calories--it almost always turns out to be more than they thought. Before you quit exercising, take a week to keep a food journal. Add up your calories to get a sense of exactly what you're eating...if it's too much, you can start to make some changes in your diet to reduce your calories. And try to avoid the mindset that says you can eat whatever you want since you're doing all this great exercise...to lose weight, you still need to monitor your calories.

2. Not eating enough calories. It may seem counterintuitive, but eating too little can actually stall your efforts to lose fat. As Cathy Leman, a registered dietician and creator of NutriFit! says, "...if there is a severe restriction in calories, the body may counteract this reduction by slowing down its metabolism." Be sure you're eating enough calories to sustain your body if you've increased your activity.

3. Not giving your body time to respond. Just because you start exercising doesn't always mean your body will respond to that immediately. As Cathy Leman puts it, "...in some instances the body needs to sort of "recalibrate"' itself. Increased activity and new eating habits (taking in more or less calories) require the body to make adjustments." Cathy recommends that you give yourself several weeks or months for your body to respond to what you're doing.

4. Rule out any medical conditions. While thyroid problems are rare, they can definitely make weight loss difficult. There can also be medications you're taking that could affect your body's ability to lose weight. If you feel your food intake is reasonable and you've given your body enough time to see results and haven't seen any (or are seeing unexplainable weight gain) see your doctor to rule any other causes.

5. You're gaining muscle faster than you're losing fat. If it seems that you're getting bigger after you've started a weight training routine, it may be because you aren't losing body fat as fast as you're building muscle, which is a problem some people experience when they start exercising. Genetics could also be playing a role here...some people put on muscle more easily than others. If that's the case for you, don't stop training! Instead, you might simply adjust your program to make sure you're getting enough cardio exercise to promote weight loss and focus your strength training workouts on muscular endurance by keeping the reps between 12-16.

Whatever the cause of your weight gain, don't give up on exercise. It's not only your ticket to weight loss, it's also important for your health.

New Pics Of Ryan Tyler Roetman

The Future of Fitness in 2009

Sadly, it appears as though the fitness industry as a whole has again failed to produce any significant results on a broad scale to effectively reverse the scary obesity epidemic that is plaguing our society. More specifically, the sickening fact that American adults keep getting fatter, more lethargic, and less healthy has mirrored the unabated deterioration in the health and fitness of our youth population. However, on a positive note, I feel that 2009 will be host to several growing fitness trends that will provide the long-term answers to solve this ever-growing problem:

Fitness Trend #1- Fitness Boot Camps Will Rise, One-On-One Personal Training Will Fall

Boot camps are probably the hottest thing in the fitness game right now. The group training business model creates the ultimate win-win for trainers and clients making the one-on-one alternative obsolete. Fitness trainers get to better leverage their time and maximize profits by working with an unlimited number of clients per hour. Fitness clients are able to better access personal training services in a unique and dynamic team environment that provides better social support and accountability for only a  third of the cost of typical one-on-one training rates.

 www.bocaratonfitcamp.com

Fitness boot camps are popping up all over the country, and for good reason. If you are trying to lose weight in 2009, do yourself a favor by saving your hard-earned money to get better results by joining a local fitness boot camp.

Fitness Trend #2- Interval Training Destroys Aerobic Training For Improved Fat Loss And Fitness 100% Of The Time

 

High-Intensity Interval Training is rapidly gaining popularity as the best form of improving both fitness and fat loss. Thankfully, 2009 will see more people doing sprints and less people doing marathons to lose weight. However, make no mistake about it, lots of people are still going to do hours of snail-paced cardio to burn fat.

 

Aerobic or endurance training is essentially going at a slow, low intensity pace for a long period of time (typically at least 30-60 minutes). In other words, the focus of endurance training is on the total volume of exercise (not quality). Think about all those speed limpers you see every New Year foolishly running for hours pounding the pavement or treadmill to get rid of that winter blubber. Sadly, this results in minimal fat loss and lots of overtraining injuries.

 

With interval training, the focus is on the intensity of exercise (quality). Intervals consist of alternating between shorts bouts of all out high-intensity effort and active recovery periods for a much quicker and focused amount of time (typically 10-20 minutes of intervals works best). This approach is scientifically proven to burn nine times more fat AND lead to faster improvements in fitness than the aerobic alternative.

Two landmark scientific studies come to mind here:

 

The Tabata study compared the effects of four minutes of high-intensity interval training with 45-60 minutes of low to moderate intensity cardio. The interval training group burned just as much fat as the endurance group and also had greater improvement in both anaerobic (think sprinters) and aerobic (think distance runners) fitness… in only four minutes!

The Gibala study compared the effects of 20 minutes of interval training (30 second sprint followed by four minutes of rest) with 90-120 minutes of endurance training in the “heartrate zone.” The conclusions of the study were that both methods of training lead to the same improvements in oxygen utilization (or aerobic fitness). In other words, intervals accomplished what endurance training did from a fitness standpoint in only a sixth of the time!

The Time Is NOW To Jump On The Interval Training Bandwagon And Join The Boca Raton Fitness Boot Camp.

www.bocaratonfitcamp.com

Fitness Trend #3- Lean Protein And Fiber Are The Carbohydrate Addict’s Answer For Improved Health, Performance, and Body Composition

 

Americans are carb addicts. We simply can’t get enough starches and sugars in our diet, and we have the bulging midsections to prove it. One of the biggest misconceptions about diet today is that eliminated starches and sugars from your diet automatically means low carb. Better said, eliminating grains (even whole grains) and refined sugars still allows for consumption of the other carbohydrates: fruits and veggies. These nutrient-dense carbs are loaded with vitamins, minerals, antioxidants, and fiber and create more stable blood sugar levels to keep your body burning fat all day long. All of my clients who have lost the most fat have followed our guidelines of unlimited veggies all day long (besides corn, peas, carrots, beets, and potatoes). In other words, eat lots of veggie carbs, and very little of the other stuff if you want to see your abs!

 

The overwhelming scientific literature proving the fat burning benefits of a diet high in lean protein and fiber is finally catching the eye of mainstream consumers. Protein is the most important component of each and every meal or snack you consume. It builds and maintains muscle, allows your body to preferentially burn fat, increases metabolism through the thermic effect of feeding, and fills you up. Fiber (ideally obtained from fruits and vegetables, specifically green vegetables) helps slow digestion for a more steady supply of nutrients and sustained energy, it prevents overeating at each meal, and it helps keep you more full between meals. Thus by combining protein and fiber every two to four hours, you provide your body with the optimal one-two belly fat burning punch for a leaner, sexier you.]

 

Without a doubt, people will be consuming more protein and fruits and veggies this year, and their bodies will reap the rewards of this.

 

Well, those are the top fitness trends for 2009 according to my crystal ball. I hope the information in this article gives you the push you need to be the trendsetter for your own body and the bodies of those whom you care most about in the New Year!