Posts Tagged ‘weight loss’

Skys Out Thighs Out Bootcamp!

Don’t miss our new bootcamp to get ready for the summer:

skys out

Starts April 6th on Mon&Wed 12pm!

Glycemic Index & Picking the Right Carbs

GLYCEMIC INDEX & PICKING THE RIGHT CARBS

Don’t be afraid to eat carbs!! Carbs/Carbohydrates (more specifically, the glucose found in carbohydrates) are your brain’s primary source of fuel and your body’s energy supply during high intensity exercise. If you are trying to lower your body’s fat composition, focus on eating carbohydrates that have a low glycemic index, rather than severely cutting or completely eliminating carbohydrates from your diet.

What is glycemic index?

Glycemic index measures a carbohydrate food’s ability to raise blood glucose levels. When we consume carbohydrates, they get digested and influence our blood sugar levels. Some carbohydrates raise blood glucose levels a lot, while other carbohydrates affect blood glucose minimally.

How may the glycemic index help you lose fat?

By keeping blood glucose levels low, you can better manage your insulin response to food. Insulin is a powerful hormone that can deposit fat. Therefore if you are trying to lower your body’s fat composition, you want to keep it under control!

How can you lower the glycemic index of a food?

You can’t actually lower the glycemic index of a food, but there are other foods that can be paired with high glycemic index foods that will slow the release of glucose into the blood and help keep insulin levels under control. By pairing fat and/or fiber with a high glycemic index food, the glycemic index may be lowered. The addition of fat and/or fiber slows the speed at which food leaves your stomach. This therefore slows the release of glucose into the blood stream, keeping insulin levels under control.

What are some foods that have a low glycemic index?

– 100% stone ground whole wheat bread

– oatmeal, oat bran, barley

– sweet potato, yam

– corn, carrots, peas

– legumes, lentils

– most fruit (except bananas, pineapple, & melons just to name a few)

Bottom line…

Don’t completely eliminate carbohydrates from you diet! They are an important component to a healthy diet, proper brain function, and your performance during exercise.

Happy Hour Bootcamp

happy-hour-bootcamp copyCheck out our new exercise special program! Starts Sept. 15th and 16th, sign up soon as space is limited!

This will be held in the Hosaeus Fitness Center.

New Trainer Spotlight: Kassie Lybeck

KassieResized

I believe that fitness is the beginning of everything that most people want in life: health, vitality, beauty, strength, confidence, and self-respect. I am dedicated to creating a client-specific program to improve the overall fitness of my clients and take pride in helping and motivating clients to reach their goals. As a NETA Certified Personal Trainer, I believe that functional strength, core stability, flexibility, cardiovascular exercise, and proper nutrition are fundamental to achieving any and all goals you may have set for yourself. The majority of my experience is in the area of weight loss and overall fitness.

I enjoy numerous outdoor activities and continuing my education in the vastly growing fitness industry. Stop by the Rec. Sports Office to visit about your goals with me!

Sun’s Out Guns Out! Summer Bootcamp!

suns out guns outStarts next week…sign up as space is limited

Improve your Fat Loss – Sleep Habits Can Hinder or Improve Progress

          Are you continuing to run off of only 5 hours of sleep and hoping to improve body composition? If this is you, unfortunately you are high-jacking your progress and likely regressing. The human body’s metabolic processes are largely influenced by the hormones of the endocrine system which cycle throughout 24 hours. Two hormones worth noting are Cortisol, which increases in times of stress and is associated with decreased performance and Testosterone, which promotes muscle growth (which burns calories) and increases metabolic rate (yes women have testosterone too) . Other hormones affected by sleep include Leptin and Ghrelin which have roles in hunger suppression and meal initiation respectively. In short, if sleep is of poor quality or quantity these hormone cycles are disrupted and even inverted. Research shows that both proper sleep quantity and quality can contribute to a successful weight loss program. One study associate higher success rates of 33% for weight loss programs in middle aged overweight and obese women for those women who slept more than 7hr and had good subjective quality of sleep.

Tips for Improving Sleep Quality/Quantity:

-Sleep in a room that is completely dark

-Avoid caffeine,  nicotine, sugar after lunch

-Drink water

-Keep your sleeping routine consistent

-Decrease exposure to TV or computer several hours before bed

-Shoot for 7-8 hrs of sleep

sleep

Article written by Rec. Sports & Fitness Center (MSU) certified personal trainer – Kevin Erickson.

References:

Chaput JPTremblay A. Obesity Facts. 2012;5(4):561-6. Sleeping habits predict the magnitude of fat loss in adults exposed to moderate caloric  restriction. doi: 10.1159/000342054.

Chek P. (2012)  How to eat, move, and be healthy: Your personalized guide to looking and feeling great from the inside out San Diego:C.H.E.K. Institute

Thomson CAMorrow KLFlatt SWWertheim BCPerfect MMRavia JJ… Rock CL. Obesity (Silver Spring). 2012 Jul;20(7):1419-25. Relationship

between sleep quality and quantity and weight loss in women participating in a weight-loss intervention trial. doi: 10.1038/oby.2012.62.

Kick your New Year off right with our new weight loss program!

move it pic