Stop sabotaging your weight loss and nutrition with these smart-snacking tips

If you’re committed to a fitness routine and you’re doing your best to eat right every day, you’re well on your way to a healthy body that feels -- and looks – great!

But if you’re stuck – you just can’t get the scale to budge one point lower – you might be sabotaging your efforts without even knowing it.

The hidden-calorie enemy? Snacks.

We turn to snacks as a mid-afternoon pick-me-up or as a nighttime staple after dinner. And the choices we make are usually where we go wrong.

There is hope, however, and such a thing as smart snacking. Here are some tips to keep you on track:

1. Arm yourself with single-serving snack packs. Fortunately, manufacturers are giving consumers a grab-and-go single serving option of their goodies. These packages help you to keep your portions – and calories – under control. A few baked whole-wheat pita chips might be a healthy snack, but a 16-ounce bag of them certainly is not!

2. Weigh your food. No. Really. Weigh it. The weight of food – not just the fat and calories – is what fills you up. So you can eat less and still feel satisfied during your mid-afternoon snack. Smart choices include oranges, strawberries, grapefruit and cantaloupe.

3. When choosing fruit as your smart snack food of choice, follow the rainbow. Turns out the compounds, vitamins and minerals in produce that are good for you are also responsible for the
pigments that give them their color.

4. If carbs are calling, consult the GI to find low glycemic index foods. The reason? Low GI foods move glucose into your blood stream slowly to keep your energy level on an even keel and allow you to feel fuller longer between meals. Instead of white bread, choose whole wheat. Rather than pretzels, reach for popcorn. Try dried fruit instead of jelly beans. And splurge for a sweet potato instead of a baked potato.

Remember, too, that portion control is key to managing your weight and spurring weight loss if that’s your goal. And if you’re happy with your weight, these tips can help keep you on track.

For more information about smart snacking, losing weight and toning up, take a look at my book, WeddingShape Diet and Fitness Guide for Brides. In addition to tons of fitness tips, the book includes all kinds of nutritional news and lifestyle tricks that work together so you can reach your best body ever.

Best,

Joe

Joseph Arangio

PEAK Strength & Conditioning CLUB
http://www.peaksc.com

Maximize your workout and bust past plateaus

Think you can melt fat from a trouble spot with a targeted exercise? Think again.

Spot reduction is one of the biggest fitness fairy tales out there.

Performing countless arm curls is not the best way to remove extra jiggle and create amazing arms. Also, doing hundreds of crunches may strengthen your abdomen, but if you’re taking in more calories than you’re burning off, washboard abs will be covered in a layer of insulating fat!

Rather than choosing exercises that target individual muscles (like arm curls for biceps), you should perform movements that work many muscles at once.

A second tip for getting the most out of your time at the gym is to visualize your muscles as you exercise. For example, if you can picture how your deep abdominal muscles wrap around your waist like a girdle, it’s easier to work the entire muscle when you’re doing core work.

Next, improve your technique. Performing an exercise is one thing; doing it right is altogether different. Take an old-school ab exercise: the sit-up. You may be surprised to learn that this gym-class staple primarily works the muscles that cross in front of your hips. Unless you deliberately squeeze your midsection throughout the entire set, you’ll miss out on the belly-firming benefits.

There’s one in every gym … you know, the guy doing arm curls with too much weight. He’s arching his back, grunting, and jerking the bar back and forth like some uncoordinated, painful dance routine. Worse yet, he’s using just about every muscle except the ones he’s trying to work. The lesson? Maintain control. Perform every exercise deliberately.

Lastly, appreciate why some exercises are better than others. Traditional “body-sculpting” movements (again, like arm curls) that are performed in an isolated manner and involve only a handful of muscles, won’t give you a fit and defined physique. In short, the best exercises are the ones that recruit many muscles, and, as a result, involve lots of coordinated movement. A great example? Squats.

Need some help putting these tips into practice? Ask the trainer at your gym for assistance. You – and your body – will be happy you did!

Yours in health,

Joe

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

Here's how to get started -– and stick -– with a routine

All right, you’ve gotten lots of info about fitness, nutrition, and general lifestyle, but you’re still struggling with the most important piece of the feel good/look good puzzle: How the heck do you get started?

It seems overwhelming. But it doesn’t have to be.

Follow these steps and you’ll be on your way to a fitness commitment that will yield amazing results:

1. Make a commitment to looking and feeling fabulous – right now. Put your promise in writing, signed and dated.

An example might read, “I (your name) am committed to dedicating myself to a regular fitness routine and will exercise (number) times a week. I will make fitness a priority.”

2. Take “before” photos. You don’t have to post a picture on your refrigerator, but keep them close by as visual motivation to stick to your workouts.

3. Grab a piece of paper. Write your name and the date at the top. Next, answer these questions:

• Are you new to fitness and exercise or have you worked out consistently in the past?
• What other diet and/or exercise programs have you followed before? Were you successful? Why or why not?
• In addition to looking great, what are your other motivations for starting a fitness routine?
• What are your initial goals?

4. See how you measure up. Take your starting-point measurements of the following:

• Your body weight
• Arm
• Waist
• Hips
• Thigh
• Calf
• Dress size
• Blood pressure
• Resting heart rate

You’ll take these again at weeks 13, 26, 39 and 52. At each progress point, talk with your trainer about moving to a different level or varying your workout so you’re continuing to be challenged and motivated.

5. Take photos! At a big event or just because you’re feeling successful, take your “after” photos. These will serve as your new motivation.

6. Gauge your feelings and goals. When you’ve reached a significant goal, answer the following questions and remember to date this, as well. These questions and answers will help you stay on track and set a new pinnacle to strive for:

• Did you accomplish your goals? How did your goals change during the program?
• What new goals have you set for yourself?
• What new things have you learned about yourself during the course of your commitment?
• What sources of inspiration did you turn to?
• Will you continue your fitness commitment? Why or why not?
• How has your personal transformation affected your life?

Need an extra boost? Give PEAK Strength & Conditioning CLUB a call to get started on your own personalized fitness regimen with your own coach. Call 610.336.7472 today!

Yours in health,

Joe

Joseph Arangio

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

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