Introducing the new comfort foods

A couple weeks ago, you got a lesson focused on stress-busting. Consider this part two.

Do you turn to food when you’re feeling overwhelmed? You’re not alone.

Comfort food, like pizza, fries, and ice cream, got labeled as such because so many people use them to do just that: comfort.

It’s easy to rely on these sugar-filled and fatty foods when times get tough, but these treats are poor choices because they make you feel lethargic and less able to deal with drama.

Instead, try reaching for these seven stress-busting staples to curb your bingeing the next time you’re feeling the crunch of a deadline, dealing with a difficult person, or balancing your checkbook.

1. High-fiber, carb-rich foods like sweet potatoes, minestrone soup, or sautéed veggies over rice. All of these will cause your brain to produce more serotonin (the feel-good hormone), but won’t sap your energy like a mound of mashed potatoes. Plus, the fiber helps you feel full, so you’re less likely to overeat.

2. Fruits and veggies. Chronic stress can weaken your body’s ability to fight off disease. So, by upping your intake of antioxidant-rich fruits and vegetables, you can boost your immune system. To get a broad spectrum of nutrients, follow the rainbow when choosing your picks.

3. Calcium. Getting your daily requirement of the mineral (1,000 to 1,300 milligrams, depending on your age) suppresses hormones that can cause stress symptoms. Try a cup of yogurt or nonfat milk.

4. Magnesium. Stress depletes magnesium levels and magnesium helps beat stress. So, include whole grains, beans, vegetables, nuts, and seeds in your diet daily to keep those levels on an even keel.

5. Omega-3 fatty acids. These are the “good fats” you’re probably familiar with – salmon, walnuts, olive oil… They help your nervous system function properly. An added bonus? You’ll enjoy other omega-3 benefits like shiny hair, strong nails, and radiant skin.

6. B vitamins. You can get your fill of these anti-stress substances in most daily vitamins. However, they’re also found in oatmeal, bananas, avocados, chicken, and dark green leafy veggies. B vitamins increase your body’s resistance to worry.

7. Tea. Recent reports claim drinking black tea can help you cope with your busy to-do lists. It brings sky-high cortisol levels (the stubborn stress hormone) back to normal. If you’d rather go the herbal route, however, chamomile, lemon balm, and valerian all contain anti-anxiety compounds. Make tea with any of them by steeping the herb (one teabag, three teaspoons fresh, or two teaspoons dried) in a covered cup of water. Strain after five minutes and drink one to three cups daily.

So, the next time you find yourself hankering for a few slices of pizza, a pint of ice cream, and some macaroni and cheese, reach for any one of these seven super foods and you won’t regret it in the morning.

For more information and to get started on your very own less-stressed, more svelte schedule, visit PEAK Strength & Conditioning CLUB’s site at: www.peaksc.com.

Yours in health,

Joe
Joseph Arangio
Director
PEAK Strength & Conditioning CLUB
5925 Tilghman St.
Suite 200
Allentown, PA 18104
USA

P.S. Check out my book, WeddingShape Diet and Fitness Guide for Brides:
http://www.weddingshape.com

P.P.S. And check out these success stories: http://www.youtube.com/user/weddingshape.

Lose 20 pounds ... without deprivation!

Almost 15% of your daily calories likely don’t come from food. They sneak in through the beverages you drink. And, if you make smart beverage choices, you could cut out 200 calories a day.

Translation: You’ll lose 20 pounds in a year!

Not too shabby for a little bit of effort.

Take your favorite morning latte, for example. You’re likely blowing your nutritional budget by 550 calories or more with that one single drink.

What’s worse, liquid calories don’t register on your appetite meter the way solid foods do, which means you’re hungrier sooner.

So, what beverage choices are smarter?

One word: water.

Did you know that dehydration can slow your metabolism by 3%? That means you’ll burn about 45 calories less each day that you’re not fully watered up.

Keep a water bottle handy filled to the brim. But don’t guzzle. Studies show that small amounts of sipped water work better at burning fat than 8 ounces slugged all at once.

And about that coffee fix…go ahead and enjoy a java jolt, but choose skim milk instead of cream.

An added benefit? The amount of caffeine in a cup of coffee is enough to raise your metabolism for more than two hours, so try drinking it before your workout for an extra kick. Plus, researchers think that caffeine may help release stored fat, so your body can burn it for energy as you exercise.

PEAK Strength & Conditioning CLUB doesn’t have a coffee maker, but we do have bottled water and certified fitness coaches to get you through workouts.

For more information, visit www.peaksc.com.

Yours in health,

Joe

Joseph Arangio, MS, CSCS
PEAK Strength & Conditioning
Author, WeddingShape Diet and Fitness Guide for Brides
5925 Tilghman St.
Suite 200
Allentown, PA 18104
USA

Say “Sayonara” to stress with these tips and techniques

Stress makes you fat.

Daily pressures of work, kids, community obligations, finances and home all take part in making you feel out of control of your life. Plus, anxiety releases the hormone cortisol, which can pack on the pounds.

The good news, though, is that you’re in control! Adopt some stress-busting techniques right now to keep your cool and whittle your waistline.

A few to try? Yoga, deep breathing exercises, laughing with friends and family and listening to your favorite genre of music.

You can also stop to smell the roses…and the lavender, chamomile and jasmine. According to research, all of these scents work to de-frazzle nerves. For a quick breath of calm during your crazy day, buy their essential oils, put a few drops on a handkerchief and stick it in your pocket or purse for easy access.

Reminding yourself what’s truly important to you is also a great way to keep your stress in check and maintain a balance.

Research suggests that repeating a mantra – a meaningful word or phrase said silently – can help you cope with the hassles of life. Choose phrases with religious or spiritual meanings or choose a quote that speaks to you and your outlook on life.

Of course another way to work out your worry and trim your waistline is by exercising regularly.

At PEAK Strength & Conditioning CLUB, our fitness coaches help you de-stress so you can keep your cool – and keep your tummy trim.

For more information and to get started on your very own less-stressed, more svelte schedule, call PEAK Strength & Conditioning CLUB at the number below or visit us online at: www.peaksc.com.

Or, check out my book, WeddingShape Diet and Fitness Guide for Brides, which is chock-full of tips, techniques, and tricks that even non-nuptial individuals can take advantage of: www.weddingshape.com.

Yours in health,

Joe

Joseph Arangio, MS, CSCS
Director
PEAK Strength & Conditioning CLUB
5925 Tilghman St.
Suite 200
Allentown, PA 18104
USA

www.peaksc.com

P.S. Check out these success stories: http://www.youtube.com/user/weddingshape

Secret Sleep Strategies Revealed

Ahh, sleep. It’s vital to good health, mental focus and memory. But most of us aren’t getting enough, which leads to weight gain, moodiness and stress.

In short, lack of sleep causes your hormone levels to get jumbled and mixes up your biological clock. All bad news.

Quality sleep helps your body rebuild itself and recover from the stressors of your day. Thanks to modern society, we’ve traded in a solid night’s rest for working extra hours, watching late-night TV and socializing.

Follow these seven sneaky secrets to reap the benefits of a sound slumber:

1. Cut out caffeine.
Coffee, soda and chocolate can keep you awake. And if you’re especially sensitive to the effects of caffeine, stay away all day. Consuming it six, 10 or even 12 hours before bedtime is a sure way to keep you fired up.

2. Avoid alcohol.
A nightcap or a glass of wine with dinner may help you fall asleep sooner. But alcohol also increases how often you wake up, making sleep less restful. Plus, alcohol prevents the deep, restorative sleep associated with growth hormone production.

3. Exercise at the right time
People who exercise fall asleep sooner and have sounder sleep, but if you work out within three hours of bedtime, you may have trouble snoozing. Exercise causes your body temperature to rise and that makes it more difficult to sleep. Hit the gym in the late afternoon so your body temperature’s back to normal by bedtime.

4. Be consistent.
Your best bet for good sleep is to stick to a regular bedtime and wake-up call…and yes, that includes weekends. Doing this helps get your internal clock on the right rhythm to anticipate sleep.

5. Make it routine.
Create a pre-bedtime ritual to cue your mind and body that it’s time to wind down. Include whatever activities you find relaxing, like meditation, listening to soothing tunes, a good book…Taking a hot bath is a good option, too, because it’ll trigger a sleep-promoting drop in body temperature.

6. Turn off the TV and rotate the alarm clock.
The glow of the television screen and your alarm clock can delay the onset of sleep. Also, by turning your clock around, you won’t watch the passing minutes, leaving you anxious and irritated about how tired you’ll be in the morning.

7. Deal with wake-up calls.
Undoubtedly, there’ll be nights when you wake up with sudden concerns – “Did I send that important email?” “Is tomorrow the parent/teacher conference?” When this happens, don’t turn on the light to check out your checklist. (Bright lights tell your brain it’s time to get up.) Instead, write down all the worries you can think of before you hit the sack, and then outline a plan-of-attack so you can clear your mind and doze off easily.

At PEAK Strength & Conditioning CLUB we can’t make sure you cut out caffeine, avoid alcohol or turn off the TV. We can, however, get you in a regular exercise routine, which will help you get closer to great sleep. Visit us online at: www.peaksc.com

Yours in health,

Joseph Arangio, MS, CSCS
Director, PEAK Strength & Conditioning CLUB
Author, WeddingShape Diet and Fitness Guide for Brides

P.S. Check out these success stories:
http://www.youtube.com/user/weddingshape

Learn the Best Building Blocks to Fat-Busting Workouts

Let’s face it. Creating and maintaining a manageable fitness plan (in addition to the other responsibilities in our lives) is harder than it seems. Need proof? Just look at the current American obesity rate.

And until now, you may have considered an aerobics class or power walk to be a complete workout. Maybe you pick up a couple of free weights, do some arm curls, or squeeze in some crunches.

But all those flashing lights on that cardio equipment, machines and other gear…they’re intimidating.

That’s why I use the concept of Workout Building Blocks to create a framework for each training session at PEAK Strength & Conditioning CLUB:

Workout Building Block #1 – Dynamic Warm-up
This gets you moving, increases core body temperature, lubricates joints and mentally prepares you to work out. Block 1 takes the place of the old school warm-up that included movements like static toe touches.

Workout Building Block #2 – Reactive Training
Reactive Training teaches you to bend, turn and twist quickly so you’ll be less likely to get hurt when you need to move in a hurry.

Workout Building Block #3 – Resistance Training
This is what we talked about last week – the true Fountain of Youth. Resistance training strategically challenges your muscles so you rev up your metabolism, burn fat and slow the aging process (among many other benefits).

Workout Building Block #4 – Core & Balance Training
We work our body’s core – abs, lower back, hips and butt -- with original exercises so you can say “goodbye” to backaches.

Workout Building Block #5 – Cardio-respiratory Conditioning
Aerobic exercise, a/k/a cardio, gets your heart and lungs moving to burn calories, prevent disease and beat stress.

Workout Building Block #6 – Recovery
At the conclusion of each workout, we do some creative stretching and massage techniques to rejuvenate your tired muscles so you’re amped up and ready for your next session.

Each Building Block is an important component of an all-around effective workout, which, over time, will help you get in top shape.

To check out real success stories, visit: http://www.youtube.com/user/weddingshape

For more information about PEAK, visit: www.peaksc.com

And for more information about WeddingShape, visit: www.weddingshape.com

Yours in health,

Joe

Joseph Arangio, MS, CSCS
Director, PEAK Strength & Conditioning CLUB
Author, WeddingShape Diet and Fitness Guide for Brides

Learn the Best Time to Work Out

It’s an on-going debate. What time of the day is best for working out?

Well, while many experts recommend a first-thing-in-the-morning workout or mid-afternoon fitness routine, what good is that if your schedule simply doesn’t allow it?

Are you doomed to forever skip the gym?

Not at all!

So, how do you make time? Plan it.

Schedule the workout into your calendar, at the same time of day three, four or five times a week, every week. That will get you into a routine and will help prioritize your life so that if something else pops up, you’ll be less likely to cancel your workout.

As a personal training facility, PEAK Strength & Conditioning CLUB runs on schedules. Clients know what slots they fill and that a trainer will be waiting for them, which is especially helpful if they’re just getting started or likely to make excuses to miss a day.

If you need the same kind of accountability, here are a couple of ideas to keep you motivated and moving:

• Recruit a fitness coach of your very own
• Find a friend who’s willing to show you some tough love if you miss a workout
• Make a standing date with a co-worker to meet at the company gym after work
• Keep a workout journal
• Join a community-based walking, biking, running club
• Commit to a specific goal, like running in your community’s end-of-summer 5K race

Like everything else in life, if you make getting fit and healthy a priority, you'll make sure to make the time to get on -- and stay on -- that path. No matter what time of day works for you.

Yours in health,
Joe

Joseph Arangio
Author, WeddingShape Diet and Fitness Guide for Brides
Director, PEAK Strength & Conditioning CLUB

Buddy Up For Fat-Burning Success

Your goal is to drop some weight. How about losing twice as much weight as you normally would during a year?

Too good to be true? It’s not! All you need is a buddy.

Studies have found that those folks who have a successful partner in weight loss dropped twice as many pounds after one year versus those folks who dieted solo.

Another buddy bonus? The support doesn’t have to be face-to-face. You can find someone online, across your neighborhood or in an entirely different state as a weight loss buddy.

But, if you're lucky enough to have a pal who lives close-by ask them to not only be your partner in watching your weight, but to also join you in the gym.

At PEAK Strength & Conditioning CLUB, we have lots of one-on-one clients who work solo with their training. But we also have clients who bring along a training partner. And those clients work off their friend, as well as off the motivation given by their trainer.

I'm a big believer that you've got to be committed to your program. What's more commitment-inducing than having to answer to a friend when you feel like bailing on a workout? By joining forces with a pal, you'll be less likely to skip out on your buddy and your gym time.

So, ask around, find a friend that's got a great attitude and you'll be set up for some serious fat-busting and muscle-toning success.

Yours in health,

Joe

Joseph Arangio
Director, PEAK Strength & Conditioning CLUB
Author, WeddingShape Diet and Fitness Guide for Brides