To register and reserve a spot please contact us at

office@nubody.us

704-786-8263

First, we must define what “cheating” is. We polled some of our clients and asked them how they define cheating.  25% said eating whatever you want for a whole day, 33.3% said eating whatever you want for one snack, and 41.7% said eating whatever you want for one meal.  But, truly cheating is to eat something, not that great, one item of one meal.  For example, having a mayonnaise based sauce on your asparagus instead of plain steamed asparagus or having a serving size of mashed potatoes instead of a sweet potato.  Cheating is eating something you know isn’t the best choice but making a conscious decision to do it anyways.

What are the effects of cheating? It will raise you blood sugar which means you will start craving things like pasta, sweet and salty foods.  It takes you down a very slippery slope.   You will also start to believe you can cheat “just a little” and still maintain control but “just a little” turns into “just a lot” in a short period of time.  You also undo all of your hard work.  Let’s look at M&M candies.  They are so small, you may wonder how just a few M&Ms can blow your diet.

1 M&M = 18 calories                      1 minute of jumping jacks = 10 calories

10 M&Ms = 180 calories               18 minutes of jumping jacks = 180 calories

Is it worth it? That is the question you have to ask yourself.  Would I rather spend those 180 calories in another way like eating ½ of a cheeseburger or a small fry from McDonalds.  You must choose wisely where to spend your cheat calories.

People who continue to eat good during the week, yet eat with complete abandon on the weekend, and wonder why they never lose any weight is insane way of thinking.  The definition of insanity is doing the same thing over and over but expecting different results.  Stop the insanity.

So why do we feel the need to cheat when we know all of these things? We deserve a little bit of pleasure because we have stuck to a sensible meal plan all week.  It is a way to be rewarded for all of your hard work.

If you feel the need to cheat, this is how to do it properly:

• Do it in moderation.
• Make a good decision that gives you a feeling of reward and not regret.  If you regret eating it, then it is not cheating, it is self sabotage which is mentioned below.
• Never eat out of the container the food came in.  If you want to eat those 10 M&Ms then count out 10 from the bag, and then put the bag away.  It is hard to judge a serving size when you are mindlessly grabbing from a bag.

Some of examples of proper cheating:

• Split an appetizer with friends but don’t eat from the appetizer plate, put a portion of the appetizer on the smaller bread plates and limit yourself to that one smaller plate.
• Order a dessert but ask the server to go ahead and place ½ in a To Go box.  You are less likely to eat the other half when you get home.
• Eat one small handful of your favorite candy, not a bag.

Are you cheating yourself?  Has your moderate “cheating” turned into self sabotage?

If you have a glass of wine and have an appetizer with your dinner out, then this is self sabotage

If you eat an unhealthy snack like M&Ms throughout the day, even in small portions, until the bag is completely gone, then this is self sabotage

If you are skipping meals throughout the day because you know you are going to be eating out that night, then this is self sabotage

I hear all the time “I feel off the wagon”.  There is a difference in falling off the wagon, but jumping right back on it, and falling off the wagon and sitting there while it leaves you in the dust.  Why do we fall of the wagon in the first place?

1. NO FOCUS: If you don’t set goals, and you don’t put those goals in writing, then you aren’t going to be able to stay focused.

1. NO PRIORITIES: Make your written goal your top priority that everything else revolves around.  If you want to lose 10 lbs in a month then everything you do should be to help you reach that goal.  Take a different route to pick up your kids from school if the McDonalds is too tempting.  If you grab whatever is quick and easy from the vending machine because you need to work through lunch, then plan ahead with a meal brought from home.

1. NO SUPPORT SYSTEM: Your goals will be so much harder to stick to if you go it alone.  Find a friend who is willing to exercise with you, or eat sensibly with you.  If you don’t have that, hiring a personal trainer or attending a Bootcamp will help keep you accountable.

1. NO ACCOUNTABILITY: If you aren’t keeping a progress chart, weight record, body measurements or food journal then you will never see the progress you are making, and if you aren’t seeing progress there is nothing to keep you motivated.

1. NO PATIENCE: If you are wanting a long term goal to happen in a short term time then you are setting yourself up for failure.  Set realistic expectations and be patient to see those expectations turn into reality.  It took you 5 years to put on those 30 lbs, don’t expect to be able to lose those 30 lbs overnight.

1. NO PLANING: Don’t try and wing it.  Sit down and plan it out.  Decide what times during the day you will eat, what you will eat, and when you will exercise and stick to it.  No planning leads to excuses.  Life will always get in the way but you can choose how you want to manage it by planning ahead.

1. NO BALANCE: If you start an exercise program that is too extreme you will quit after the first week.  You must find an exercise program that works best for you.  At NuBody Fitness we can help you make that decision based on your lifestyle and needs.  Remember, slow and steady wins the race.

1. NO PERSONALIZATION: Your nutrition and training program must be personalized to your schedule, personality, lifestyle, disposition and body type.  Don’t pick up the Glamour magazine and expect the diet that Brittany Spears is doing to work for a middle aged woman with 3 kids who needs to lose 30 lbs.

CLEAR & SIMPLE

Focus

Prioritize

Get Support

Be Accountable

Be Patient

Plan Ahead

Find Your Balance

Personalize

]]> http://www.nubodybootcamp.com/cheat-yourself-thin/feed/ 0 http://www.nubodybootcamp.com/sodium-the-silent-killer/ http://www.nubodybootcamp.com/sodium-the-silent-killer/#comments Tue, 23 Feb 2010 19:51:02 +0000 James Simpson http://www.nubodybootcamp.com/?p=997 With low sugar, no fat, and less calories hitting the markets like wild fire, less sodium is slow to catch up.  Why haven’t we placed more emphasis on lower sodium items when sodium is more threatening to our health than sugar, fat or calories?  Is it because sodium is hidden in our foods to the point that we can’t even recognize it?

It is recommended that an average American consume 2,300 milligrams per day (the amount of one teaspoon of table salt) according to the Dietary Guidelines, but in fact, we consume about 1.5 times more sodium in a day than we should.  Over doing it leads to much greater health problems like high blood pressure which is a major cause of heart disease.  It also puts our body out of whack when it comes to balancing our need for potassium, calcium, magnesium or other nutrients.

Even if you don’t sprinkle your food with salt, you are still getting an unhealthy dose in processed foods and meals eaten outside of the home.  These contribute to about 80% of our dietary sodium.

Tips on how to reduce your salt intake:

• Lay off the Salt Shaker
• Pay attention to food labels and food ingredients
• Choose Lower-Sodium and No-Salt products
• Add fruits, vegetables and low-fat dairy products to your diet
• Stay away from items like soy sauce, cheese, and ham when you eat out

How do you recognize Salt hidden in food?  Look for these names for salt listed in the foods ingredients.

Processed Foods:  Sodium Citrate, Sodium Phosphate

Condiments & Seasonings:  monosodium glutamate, sodium nitrite, sodium saccharin, baking soda (sodium bicarbonate), and sodium benzoate

Table Salt:  Sodium Chloride

Contact a Personal Trainer at NuBody Fitness in Concord, NC today to see how a Kettlebell workout can help you

• BURN FAT:  You not only get a great cardio workout just by swinging the kettlebell, you also get a great strength training workout that will target your fat and weight to speed up metabolism and help you shed those unwanted pounds.  The dense muscle mass you will build from the kettlebell workout will help you burn calories from the fat that you store all day long and will boost your metabolism.
• SERIOUS CARDIO WITHOUT HURTING YOUR JOINTS:  Because the Kettlebell is designed to workout with a fluid motion you don’t have the jarring motion that comes with lifting heavy dumbbells or barbells.  A Personal Trainer at NuBody Fitness in Concord, NC will help you master the swing, clean, press and snatch movements.
• DEVELOP FUNCTIONAL STRENGTH:  Working with a Kettlebell will help your body work together as one unit because it requires your whole body to be in sync.  You will find that you are walking straighter and are more balanced after a Kettlebell workout.  You will use your core like never before.
• WORKOUT ANYWHERE:  A NuBody Fitness Kettlebell workout only requires one piece of equipment, the Kettlebell.  It is small enough to fit anywhere.  Take it on business trips, vacations, to work, or just to do a small workout by your bed.

Don’t just take our word for it….

In the study mentioned above by the American Council on Exercise it was discovered that a kettlebell workout burned as many calories per minute as running at a six-minute-mile pace.

Contact NuBody Fitness in Concord, NC to talk with a personal trainer about who you can begin to melt away the weight with a simple Kettlebell workout.

March 19, 2009 — If you are having trouble sticking to your diet, here’s more motivation: Being overweight may take years off your life.

A new study shows that weighing a third more than your ideal weight could reduce your life by three years on average.

”Excess weight shortens human life span,” study researcher Gary Whitlock of the Clinical Trial Service Unit at the University of Oxford says in a written statement. “In countries like Britain and America, weighing a third more than the optimum shortens life span by about three years. For most people, a third more than the optimum means carrying 20 to 30 kilograms (or 50 to 60 pounds) of excess weight. If you are becoming overweight or obese, avoiding further weight gain could well add years to your life.”

Researchers looked at data from 57 existing studies, examining in total the mortality rates for nearly 900,000 adults. They looked at mortality rates for people five or more years after they began participating in a study. The lowest mortality rate was for people with a body mass index (BMI) of 22.5-25.

BMI is a measure of weight in relation to height. A BMI of 18.5-24.9 is considered normal weight. A BMI of 25-29.9 is considered overweight. Obesity is considered a BMI of 30 or more.

Researchers found that each additional increase of 5 in the BMI translated into a 30% increase in any cause of death. It also translated into a 40% increase in death from heart disease, stroke, and other vascular diseases; a 60% to 120% increase in death from diabetes, kidney disease, and liver disease; a 10% death from cancer; and a 20% increase in death from lung disease. Findings took into account age, sex, and smoking history.

Severe obesity has a similar effect to smoking on mortality rates, according to researchers. However, researcher Richard Peto, also of Clinical Trial Service Unit at the University of Oxford, cautioned that smoking to stay thin is not the answer.

“This study has shown that continuing to smoke is as dangerous as doubling your body weight, and three times as dangerous as moderate obesity,” Peto says in a written statement. “Changing your diet but keeping on smoking is not the way to increase life span. For smokers, the key thing is that stopping smoking works.”

Commitment. In today’s society you may hear people say they are committed to a cause, to a relationship, or to a healthier lifestyle.  You may start out with a bang but that motivation quickly fizzles out and the word commitment falls by the wayside.  Here are some reasons why people find it hard to see something through to completion, why it is important to stay committed, and tips to help you stay committed until you have reached your goal.  READ MORE

Thursday, November, 19th at 6:30 PM at NuBody Studio (808 Church Street)

     DO YOU FIND YOURSELF FALLING FOR DELICIOUS TEMPTATIONS?

       DOES YOUR SCALE READ “GO JOGGING” AFTER THAT HOLIDAY PARTY?

…if you answered YES to any of these then you NEED our HOLIDAY SURVIVAL KIT

Our Holiday Survival Kit includes:

• 1 month of NuBody Bootcamp (a $259 value)
• 1 30 minute nutritional consultation (a $75 value)
• 1 Hands-On Grocery Shopping Experience for a Healthier Holiday (a $15 value)
• 4 weekly emails which includes tips, advice, and recipes to reduce fat at your Thanksgiving Dinner (a $50 value)
• 1 $25 Harris Teeter Gift Card to put towards your Butterball

Total Value $424 for only $249..ONLY 14 spots available so don’t wait, reserve your place today!

For our current Bootcamp Clients add on the HOLIDAY SURVIVAL KIT to November’s Bootcamp for only $69.

Saturday, November 21st