Halloween and Your Health

           Halloween is the official kick off of the holiday season.  Did you know the average American gains between 7 and 12 pounds between Halloween and New Years? Here are some tips for keeping your waist line in check during Halloween.         Watch portion sizes: There is no such thing as a bad food as […]

halloween candy

           Halloween is the official kick off of the holiday season.  Did you know the average American gains between 7 and 12 pounds between Halloween and New Years? Here are some tips for keeping your waist line in check during Halloween. 

  •        Watch portion sizes: There is no such thing as a bad food as long as you keep how much of it you are eating in check.  The fun size treats are a great way to get a portion controlled satisfying treat.
  •         Make a plan:  pick one or two of the candies you really like instead of grabbing a handful of ones you marginally like.
  •         Avoid all or nothing mentality:  it will lead to feelings of deprivation and eventual bingeing.   If you blow it one day remember tomorrow is a new day and get back on track.
  •        Buy Halloween candy you don’t like: You can donate the leftovers to a good cause, or instead of buying candy, buy small non food toys/goodies.  As a bonus, they don’t go bad so you can use the leftovers next year.
  •        When snacking pick low calorie alternatives to candy: Try trail mix, popcorn, or pretzels.
  •         Pick healthier candy for your treat bowl: here is a list of 5 of the more sinister pieces of candy and alternatives:
    • o   Instead of Butterfinger fun size bar try 3 Musketeers fun size bar
    • o   Instead of 3 Airheads try 3 Dum Dum Pops
    • o   Instead of 3 Twix Miniatures try 3 Tootsie Rolls
    • o   Instead of 4 Brach’s Milk Maid Caramels try 4 pieces of Now and Later
    • o   Instead of A Reese’s Pumpkin try 11 pieces of Candy Corn

Sophie Pratola

Personally Trained By Sophie, LLC

704 604-1518

 

 

7 Must Haves for In Home Works

On October 17, 2013, in #SoCruise, by Sophie

This week’s topic is on must haves for home exercising. The first must have is comfortable clothes and good sneakers.  Working out isn’t about fashion, it is about comfort.   So dress to sweat, but not to overheat.  Make sure you have a sneaker that is appropriate for your foot.  Go to a running store and […]

IMG_8640This week’s topic is on must haves for home exercising.

  1. The first must have is comfortable clothes and good sneakers.  Working out isn’t about fashion, it is about comfort.   So dress to sweat, but not to overheat.  Make sure you have a sneaker that is appropriate for your foot.  Go to a running store and get fitted for the right type of shoe for your foot.
  2. The second must have is water.  It baffles me how people can work out without water.  You need to keep hydrated while exercising.  You don’t need a sports drink with all those extra calories and sugar.  The only people who really need electrolyte replacement are people who are participating in long bouts of continuous exercise (> 1 hour, think training for long distance running).  However, if you can’t stomach plain water, then get flavored water but look out for those hidden extra calories.
  3. I recommend having a couple sets of light hand weights (somewhere between 3 and 10lbs depending on your fitness level) and one set of heavier weights (between 10 and 20lbs).
  4.  Another must have is a stability ball.   There are a TON of exercises to do with these balls and you can work every major muscle group with them.
  5. A good mat is also a must have.  It will keep you from sweating on your carpet and offers a little extra protection between you and the floor.
  6. The next must have piece of equipment is a resistance band.  Resistance bands come in a variety of resistances so you can pick the resistance which is best suited for your fitness level.  Much like the ball, the band is a great tool for working every muscle group.
  7. The final must have is a foam roller.  Many people look at these things (which look like a solid foam cylinder) and wonder, “what on earth do you do with that?”   You can use them for many exercises, but more importantly, they are great for injuries and soreness.  When you get sore, roll on the foam roll and break up the muscle tissue.  It is like your own personal deep tissue massage.

Sophie Pratola

sophie.pratola@yahoo.com

704-604-1518

 

 

Burn Calories and Lose Weight While Getting Chores Done!

    I am going to go over the amount of calories you can burn doing daily activities around your house.  Keep in mind the actual amount of calories you burn varies based on how much you weigh and how hard you are working.  The more you weigh, the more calories you burn during weight […]

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I am going to go over the amount of calories you can burn doing daily activities around your house.  Keep in mind the actual amount of calories you burn varies based on how much you weigh and how hard you are working.  The more you weigh, the more calories you burn during weight bearing activities.  All of these values are based on doing the activity for one hour and are also based on a 150 pound person.   If you want to look at how many calories your favorite (or not so favorite) chores, sports, or activities burn, check out this website:  http://caloriecount.about.com/activities-home-activities-ac5

  • Mowing the lawn while walking with a push mower: 408 cal/hour
  • Mowing the lawn while walking with a power  mower: 374 cal/hour
  • Raking: 292 cal/hour
  • Mopping  floors: 238 cal/hour
  • Sweeping sidewalks: 272 cal/hour
  • Scrubbing the bathrooms: 258 cal/hour
  • Weeding/cultivating a garden: 306 cal/hour
  • Ironing: 156 cal/hour
  • Painting: 306 cal/hour
  • Vacuuming: 238 cal/hour
  • Washing Dishes: 156 cal/hour

And for those of you still reading…. Kissing: 68 calories/hour… disappointing, but true!

For this week’s fit tip get outside and do some lawn work.  This can even be better than 30 minutes on the treadmill.  Chances are after a day of lawn work you will be sore too!  It will force you to use muscles that we forget we have and also those we don’t target at the gym.

Sophie Pratola

704-604-1518

Personally Trained By Sophie