Physical Activity Requirements in Menopause

There has been some confusion in the fitness world surrounding results of a study recently published in the Journal of the American Medical Association. Several people have approached me who were very concerned about the amount and intensity of exercise they heard they would have to do to maintain, yes i said maintain, their weight. What has been said is women around menopause age would have to work out intensely 60 minutes per day, 7 days per week to maintain, i said it again, her current weight.

What it really boils down to is pretty much the same as what's been said for years. 30 - 60 minutes per day of moderate intensity exercise 5 - 7 days a week is recommended for substantial health benefits. Depending on your diet, this will provide for weight maintenance or loss.

Two things i'd like you to remember:
1) Always make sure you take in enough calories to sustain your activity (some people underestimate the calories needed and in turn gain weight by eating too little to sustain their activity level)
2) 30 - 60 minutes per day does not have to be all at once, break it up throughout the day in a way that works for you and remember it's moderate intensity exercise.

Some helpful ways to get in the recommended amount of physical activity:
-take the stairs rather than the elevator or escalator
-park further away from your place of business and walk
-do jumping jacks during commercial breaks during your favorite television show

For more helpful fitness tips, hints, and answers to your questions, please feel to pop by the LC Fitness page on Facebook: http://www.facebook.com/pages/San-Luis-Obispo-CA/LC-Fitness/72043499171?ref=ts
visit my website: http://slolcfitness.com/
or simply email me at sloLCfitness@gmail.com


reference article: http://jama.ama-assn.org/cgi/content/abstract/303/12/1173 (link to the abstract of the study mentioned above)
sloLCfitness.com

weight loss Wednesday update 7 or 7.5 ;)

I'm not really sure what number Weight Loss Wednesday entry this is, just as i'm not really sure how much i weigh right now. What i do know is my weight fluctuates, as does everyone's throughout the day. Best, if you do like to utilize the scale, to weigh in at the same time of day each time you step on the scale so that the numbers will be somewhat consistent and give you an idea of what you're truly losing.

I'm choosing not to step on the scale at all, at least for today, since i got little sleep, have eaten too much, and am feeling a bit run down. Psychologically it's not the time for me to face the number on the scale, good or bad. I choose to feel positive about myself, teach terrific cycling classes, and get a good (i mean GREAT) night's sleep!

Happy Hump Day to ya! Wishing you success in fitness, wellness, mental health, and wealth! Cheers!
sloLCfitness.com

It's been 2 weeks since i've blogged. i was ill and then out of town. Though i have lots to say, i'll keep it brief for today. First and foremost, Happy St. Patrick's Day! I'm celebrating the holiday with green Cream of Wheat (pictured here) for breakfast and a Guinness for/with dinner! ;)

As for weight loss, well maintenance for me now, eating healthy sat on the back burner while i was away in San Diego. I have a clean slate back home in San Luis Obispo and it's nearly spring, so it's time to clean out the cupboards and start anew. I'm looking forward to a healthier, happier rest of the year since we sprang the time ahead and hope you are too!

More to come in the days and weeks ahead about weight loss, weight maintenance, my time in San Diego, and bootcamp. Cheers to your fitness and health!
sloLCfitness.com

Weight Loss Wednesday - update #6 what to eat?

i consistently struggle with what to eat. It's not like i don't know what's good for me and what's not, it's that i have tastes that i love that don't fit in what i should be eating.

I'm a normal gal, i eat junk food, love my coffee, and occasionally like to have a drink or two. Not the best stuff to keep your body going. I hear myself saying, "eat your veggies," but don't always obey.

As luck would have it, i'm still healthy and still on the upswing to healthy eating, but it's a daily struggle, not something i just slipped into like a well fitting pair of jeans.

I wonder how others deal with it and would love to hear your comments.
sloLCfitness.com

Weight Loss Wednesday - update #6 night eating

My recent discussions in the work place and online have led me to dedicate today's Weight Loss Wednesday to Late Night Eating. I've done it, I'm sure you've done it too. The questions is does late night eating really cause weight gain?

From what I have found and experienced, late night eating in and of itself does not cause weight gain. Typically we eat more when we snack late at night and that would be what would cause the weight gain rather than the actual time itself. Think about the times you've snacked after 9pm... how much do you typically eat during those times? Do you count the calories?

Here are some links to articles online regarding late night eating:
http://www.aolhealth.com/medical-myths/medical-myths-eating-before-bed
http://dietforum.com/late-night-eating.htm
http://www.medicinenet.com/script/main/art.asp?articlekey=56681

On the flip side, if you consistently eat late at night, that could pose a problem. Here is a link to NY Times Well Blog summarizing a study where they simulated late night eating on a regular basis in mice and there was weight gain...
http://well.blogs.nytimes.com/2009/09/03/late-night-eating-linked-to-weight-gain/

If you do eat late at night from time to time, consider what you're taking in. Of course i do not advocate late night eating, but if you're hungry grab something to eat before you go to bed, you'll sleep better if you're not hungry. And that's a whole 'nother blog! :) Here's to smart, nutritious, delicious eating and your health!

sloLCfitness.com

Weight Loss Wednesday - update #5

As promised, another weight-loss Wednesday update! My exercising is going great, but eating habits are tanking a bit. Luckily, i've still remained around the same weight with Valentine's Day on the horizon, 'cause i plan to eat some cupcakes for the holiday.

I need to get back to planning my meals as i have been eating a lot of cereal and getting fruit and dairy that i need, but have been missing out on some much needed veggies and protein. It'll happen, and i know this, so i don't keep kickin' myself about it, i just think move forward and keep trudgin' on.

If i can make it through Valentine's weekend without way overdoing it, i'll be okay and start fresh monday. I know, even i say not to start fresh a week away... but i know me, and since i've made a lifestyle change rather than dieting, i can do it.

Best of luck on your weight loss or weight maintenance journey!
sloLCfitness.com

Weight Loss Wednesday - update #4

Are you struggling with losing weight or wondering how to maintain at your current weight?

For those of us who have fought the weight loss battle we know it's an ongoing fight not just getting the pounds off, but keeping it off. I slip, all the time, and i just begin anew each day and hope i'll do better.

Being around people online and in-person wanting to get and stay fit is what keeps me motivated. I would love to hear your story, please feel free to send me a message. I would love to share your story too, but i would of course ask for your permission to do so.

On this weight-loss Wednesday, let's reflect on our struggles and strengths with in our journeys and choose to focus on the strengths.
sloLCfitness.com

Weight Loss Wednesday - update #3

so, i'm avoiding the scale this week 'cause i ate like crap over the weekend, and i just don't want to know. i do know it won't be a whole lot 'cause i'm pretty much back on track in the nutrition realm, but it's a daily (if not hourly) struggle for me when it comes to food. i'm good on the exercise front, in fact that's one of the reasons i became a group exercise instructor. being scheduled to teach classes not only means that i show up for the members to get their exercise, i get some too... in case the rest of my week is filled with sitting at a desk, i know i at least have a certain amount of exercise i will achieve every week like clockwork.

If you don't want to become an instructor, i still highly recommend scheduling some exercise time each week and stick to it no matter what (okay, unless you're ill) ;). i know it's tough, i've been there. feel free to hit me up if you have any questions or just need a little push in the right direction. Motivating others is my favorite thing about my career choice.

p.s. i'm choosing to include the before and after pic of me each Wednesday as a gentle reminder that it can be done! :)

sloLCfitness.com

Weight Loss Wednesday

i made a promise that every Wednesday i would blog about my weight loss journey. What's coming to mind right now is all the questions about diet and nutrition that people ask me. Since i'm not a nutritionist, i try not to dole out specific advice on the subject. I also struggle with eating daily.

I'm a foodoholic. I work hard to keep myself on track yet still cave to my cravings. Caving in is not always a bad thing when done in moderation. My problem was a used to consistently binge eat which i no longer do.

Another tough thing for me was portion control. Now, when we have friends over for dinner they make fun of me for always using a small plate. I'm cool with that. Laugh all you want, i'm much healthier, leaner, and fitter now and plan to stay that way.

Here's to getting and staying healthy and fit!! Happy weight loss Wednesday!

sloLCfitness.com