by Andrea Bauer | Nov 11, 2019 | Blog, Coach Corner
Here we go. Part 3 in this series. I am glad you have been sticking with me.
So, you learned about the very real, very scary facts facing our society today. Obesity and overweight are killing us, quite literally. How can you get yourself and your family off this track and on to a healthier one? How can you stop making each generation bigger than the last?
Start with your diet. Todays diet of convenience and packaged foods is killing us. I know that we are so much busier than we were 30 years ago and the fast food industry knows it too. Big food companies are guilty too and are trying to trick you with their marketing. Using words like “natural”, “high protein”, “low fat” or so many more. These companies have taken advantage of the fact that we are aware we need to be healthier and are so busy. Not only is our health taking a hit, but so is our wallet. They are cashing in on our declining health.
Start making small changes in your daily nutrition.
- Don’t eat things out of a package
- Shop the perimeter of the store, this is where the whole healthy foods are, and try to stay clear of the aisles. The aisles usually have the highly processed foods with ingredients that we cannot even pronounce
- Eat mindfully, be slow and go to 80% full
- Drink lots of water to stave off hunger
- Get lots of sleep
Start moving.
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.
What does that look like?
30 minutes a day for 5 days of
- Aerobic Activity (running, walking, rowing, biking)
- Some resistance type activity (weight bearing)
- Some activity that is higher intensity
Good nutrition, physical activity, and a healthy body weight are essential parts of a person’s overall health and well-being. Together, these can help decrease a person’s risk of developing serious health conditions, such as high blood pressure, high cholesterol, diabetes, heart disease, stroke, and cancer. A healthful diet, regular physical activity, and achieving and maintaining a healthy weight also are paramount to managing health conditions so they do not worsen over time.
We need to start making these changes today to stop the growing epidemic facing us.
Need some help to get started? Schedule your free consultation HERE and get your life back on the right track. Families are welcome.
To your health,
Andrea
Andrea Bauer
Head Nutrition Coach
CrossFit PTC
(678) 519-2302
http://www.crossfitptc.com
andrea@crossfitptc.com
CF-L2, CF Kids, USAW
Precision Nutrition L-1
Healthy Steps Nutrition Certified
by Andrea Bauer | Nov 4, 2019 | Blog, Coach Corner
Hopefully you caught part 1 in this series on how Obesity is a very real and scary health risk. Its definitely worth going back to look for!
Ok, I’m going to start with this again:
Obesity is a serious medical condition.
Some of the health risks are associated with obesity:
- Higher risk of morbidity from hypertension
- Type 2 diabetes
- Coronary heart disease
- Stroke
- Gallbladder disease
- Osteoarthritis (a breakdown of cartilage and bone within a joint)
- Sleep apnea and respiratory problems
- Cancers such as endometrial, breast, prostate, and colon cancers
- Mental Illness such as clinical depression, anxiety and others
In 1998 an estimated 97 million adults in the United States were overweight or obese. Alarm about the increasing prevalence of overweight and obesity in the United States in recent years centers on the link between obesity and increased health risks, which translates into increased medical care and disability costs. The total cost attributable to obesity amounted to $99.2 billion in 1995. Approximately $51.6 billion of these dollars were direct medical costs associated with diseases attributable to obesity.
The CDC has published that the medical care costs of obesity in the United States are high. In 2008 dollars, these costs were estimated to now be $147 billion. That has almost doubled in 13 years!
The direct costs also associated with obesity represent 5.7 percent of the national health expenditure within the United States. The indirect costs attributable to obesity are $47.6 billion and are comparable to the economic costs of cigarette smoking. Indirect costs represent the value of lost output caused by morbidity and mortality, and may have a greater impact than direct costs at the personal and societal levels.
Current estimates are that 69 percent of adults are either overweight or obese, with approximately 35 percent obese.
As a major contributor to preventive death in the United States today, overweight and obesity pose a major public health challenge. Not only is the prevalence of this serious medical condition soaring among adults (between 1960 and 1994, overweight increased from 30.5 to 32 percent among adults ages 20 to 74 and obesity increased from 12.8 percent to 22.5 percent), but it is also affecting ever greater numbers of American youth and exacting a particularly harsh toll from low income women and minorities.
So what can we do about it? Part 3 in this series is next…
Need some help to get started? Schedule your free consultation HERE and get your life back on the right track. Families are welcome.
To your health,
Andrea
Andrea Bauer
Head Nutrition Coach
CrossFit PTC
(678) 519-2302
http://www.crossfitptc.com
andrea@crossfitptc.com
CF-L2, CF Kids, USAW
Precision Nutrition L-1
Healthy Steps Nutrition Certified
References:
http://www.nhlbi.nih.gov/files/docs/guidelines/ob_gdlns.pdf)- NIH PUBLICATION NO. 98-4083 SEPTEMBER 1998 NATIONAL INSTITUTES O F HEALTH
https://www.cdc.gov/healthyweight/effects/index.html
15Finkelstein EA1, Trogdon JG, Cohen JW, Dietz W. Annual medical spending attributable to obesity: payer-and service-specific estimates. Health Aff (Millwood). 2009 Sep-Oct;28(5):w822-31. doi: 10.1377/hlthaff.28.5.w822.
https://www.nhlbi.nih.gov/health-topics/overweight-and-obesity
by Andrea Bauer | Oct 28, 2019 | Blog, Coach Corner
Hey can I share something that has made me double down on my role as a Nutrition coach?
Several of my friends have parents dealing with Dementia and they have been living with Dementia for quite a while. I see the immense toll it takes on them and their families and it really gets to me.
Did you know that if you have type 2 diabetes or are obese you are more then 2x more likely to get Dementia or Alzheimer’s Disease? As I researched this it really made me see the HUGE problem that we are facing with nutrition and exercise.
I really enjoy being a coach. One of the things about being a nutrition coach that I realy love is sharing recipes, success stories, and all the feel good stuff. I love seeing people make positive changes, changing their self image, gaining energy, feeling like they are younger and all that. But, can I be very real with you? We (US, Georgia, Peachtree City) have a problem.
Being overweight, Obesity, and the related problems are increasingly common.
OK let’s talk serious for a moment. My next few emails will deal with the toll that Obesity and Overweight is taking on our society, financially, physically and mentally.
The related problems are caused by the increase in the size and the amount of fat cells in the body. How do doctors and the US government measure this? They use body mass index (BMI) and waist circumference to screen and diagnose overweight and obesity. How do they define obesity? A BMI above 30; High risk, if waist circumference is >40” for men or >35 for women. The American Society of Bariatric Physicians, a group that specializes in weight loss, defines obesity as ≥ 25% body fat for men, and ≥ 30% for women. I see these numbers daily during my consultations. (We use an INBody 270 body composition machine.) More than 90% of the folks that come through our doors for a consultation are hitting these numbers. Staggering? VERY.
Obesity is a serious medical condition.
Some of the health risks are associated with obesity:
- Higher risk of morbidity from hypertension
- Type 2 diabetes
- Coronary heart disease
- Stroke
- Gallbladder disease
- Osteoarthritis (a breakdown of cartilage and bone within a joint)
- Sleep apnea and respiratory problems
- Cancers such as endometrial, breast, prostate, and colon cancers
- Mental Illness such as clinical depression, anxiety and others
Treatment depends on the cause and severity of your condition and whether you have complications. Treatments include lifestyle changes, such as heart-healthy eating and increased physical activity, and Food and Drug Administration (FDA)-approved weight-loss medicines. For some people, surgery may be a treatment option.
To be continued… Be sure to look for my next post in this series…
Need some help to get started? Schedule your free consultation HERE and get your life back on the right track.
To your health,
Andrea
Andrea Bauer
General Manager
CrossFit PTC
678-519-2302
http://www.crossfitptc.com
andrea@crossfitptc.com
CF-L2, CF Kids, USAW
Precision Nutrition L-1
Healthy Steps Nutrition Certified
by ricthompson | Oct 2, 2019 | Blog, Coach Corner
Have you ever said, “I need another hour in my day”?
Let’s look at a way to add some time back to your schedule using exercise.
Interested?
Work effectively and efficiently
One of the keys to effective time management is to actually be productive in the time you have. Science has shown time and time again that exercise and particularly exercise before work, makes you able to learn and concentrate better, in essence, to be more effective. Dr. John Ratey in his book “Spark” details in multiple ways how exercise increases learning and effectiveness. In one study students that exercised before school saw a 17% increase in test scores. Additional studies on healthy adults showed increased recall and increased cognitive abilities. It might not be the limitless drug, but consistent exercise is one way to increase your output and creativity. The science is clear, exercise not only leads to a better body but also a better brain. In fact, Dr. Ratey calls exercise “Miracle Grow” for the brain.
Time efficiency
Now that we know that exercise is going to add time by being cognitively “on”. How can we exercise in a time-efficient manner? You could steal some workouts from Men’s Health or Muscle and Fitness, you can google “Time efficient workouts”, or you can just strap on your biking kit and head out. However, chances are the time you spend preparing is not going to add time back to your schedule. The alternative is to have a session that is programmed specifically for you and your goal. A session that is time-efficient, designed to utilize the time you have scheduled, where the equipment is appropriate and available, the atmosphere conducive to working out, and a coach is there to make sure you are doing everything correctly. All you need to do is to show up, do the work in the time allotted, and then go on with your life.
Schedule it
Working effectively and having a time-efficient workout all sound great, but the last part is scheduling. We schedule time for the important things. If you are going to work out on your own you need to make a date with yourself. Put it in your calendar/ Outlook or Gmail. However, for some people -like me- this is tough. If I am going to go to the gym “on my way home” or “before work” (Thanks Dr Ratey) I may never make it. Things in my calendar get in the way, I may have a hard time getting out the door, or I really need that extra cup of coffee. However, if I have an appointment with someone….I seem to make it on time. What this means is, if I have a scheduled appointment with my trainer at 06:30 I will ensure I am there. If I have a group class at 5:30pm I will leave work on time to make it there. The side benefit is that if my session has a defined end I am not tempted to do “just a bit more”. It is ok for me to move on to the next thing in the schedule.
The big take away or the TL/DR
While you can’t physically add time to the day, you can increase your cognitive and creative performance through effectively scheduled, efficiently executed, expertly coached exercise.
CrossFit PTC can help!
Over the last 10 years, we have helped hundreds of busy people look great and feel awesome by coaching them in exercise, nutrition, and lifestyle. We can help you too.
A simple 3 step process.
🗓️ Schedule a consultation Here (link)
📝You and your coach create a plan built just for you.
💪 Get great results – Guaranteed!
by ricthompson | Oct 1, 2019 | Blog, Coach Corner
I was 40 and my pants were the biggest they had ever been. How could this be?
I was doing the things that should have kept my waist size down. I was riding my bike to work, running, and hitting the local big box gym pretty regularly. So WTH????
So, I thought I was kind of a gym rat….I had been in and out of the gym all my life. I was a MARINE so I had to know what to do. But, here’s what would happen. I would go into the gym, with some kind of a plan, ok it was not really a plan…Perhaps back and biceps, chest and triceps….but, it would depend. Is that equipment open? Did that dude standing there with a towel on the machine really want to use it? In the end, it was wander from equipment to equipment or machine to machine to find something that was open (and I wanted to do). It was extremely haphazard then if nothing else…jump on the treadmill. It really wasn’t working for me, but my rates were low.
A friend of mine who was still active duty in the Marines told me about this thing called CrossFit. We did a few of the workouts together and I was hooked. He helped me find the resources to get going, and I had a plan. I started to see some great results. My wife, family and friends started to notice. When I started adding in a good nutrition program to my workouts I saw even faster results. Now, almost 12 years later my waist and pants are the same as I was wearing in college.
You may be like me. If you find yourself wandering around the gym and not really making any progress you need to get a coach. A coach will help you form a plan that gets to the results that you want to achieve. In the last 10 years, CrossFit PTC has coached hundreds of busy people helping them find success through intelligent exercise, sensible nutrition, and personalized accountability. We can help you. You don’t need to wander around a big box gym, not getting results.
To get results follow these 3 steps:
- Schedule a free fitness consultation with one of our professional, certified coaches. HERE
- Create a customized exercise, nutrition and accountability plan just for you.
- Get great results.
Schedule your consultation today!
https://CrossFitPTC.as.me/freefitnessconsultation
by ricthompson | Sep 30, 2019 | Blog, Coach Corner
How to lose fat on afterburners.
Way back when I was in Flight School with the Marines, we had to take some classes on jet engines (Go figure). One of the things we learned about jet engines was how some of them used afterburners. Did you know that with an afterburner you add fuel back into the exhaust of an engine in order to get additional thrust? You get about an increase of 50% of thrust, but you burn about 150% more fuel. When you see this up close it is impressive. The aperture where the exhaust comes out of the jet has petals that open, and you can see, hear, feel the extra power down in your bones. See the picture of the NASA SR-71 for a little glimpse.
(Courtesy NASA – https://www.nasa.gov/centers/dryden/history/pastprojects/SR71/index.html)
Ok, so what does this have to do with weight loss?
There are essentially two ways that we use to create an afterburner effect. First, we want to do things that will cause our body to continue to burn calories after a workout. Ie burn caloreis after we are done! Second, we want our body to create the right signals to our body that we want it to grow muscle which will cause us to continue to burn calories all day long by increasing our basal metabolic rate (BMR). If we can do both of these things…Big Bonus.
Workouts that cause our body to continue to burn calories after the workout create an effect called EPOC (Excess Post-exercise Oxygen Consumption). Our body is using extra oxygen to continue to replenish energy. When you do steady-state workouts (long cardio, running, biking, etc) the calorie burn stops almost as soon as you do. Heavy loads, short rest intervals, high heart rates, and high intensity are characteristics of workouts associated with higher EPOC and higher post-exercise calorie burn. They are also characteristics of workouts that create high signaling for our body to grow muscle (….technically a high neuroendocrine response). In fact, high-intensity workouts typically burn calories at a rate 3x steady-state cardio in the hours immediately after a workout. Additionally, when they incorporate weights, they create a powerful hormonal response that mimics the response seen with external hormone augmentation.
The combination of high EPOC and high neuroendocrine response is the afterburner.
For many folks just running the engine is going to burn enough fuel to see fat loss. If you want to engage your afterburners you need to do high-intensity work at least 2-4 times per week. High intensity is very rewarding and often uncomfortable. It isn’t for everyone and there are other factors to keep in mind (rest, recovery, age, prior training experience, injury history etc) so, it is smart to start with a coach.
Want to turn on those afterburners?
-
Schedule a Free Fitness Consultation –Here
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Make a customized exercise and nutrition plan just for you.
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Engage afterburners and see great results.
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