Tips and Advice to Help You Break Through Exercise Plateaus

         Exercise plateaus occur when you go through a period of two or more consecutive weeks without any weight loss.  They occur because you metabolism has slowed down due to the weight you have already lost.  As a general rule of thumb, remember the less you weigh the harder you have to work to […]

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Exercise plateaus occur when you go through a period of two or more consecutive weeks without any weight loss.  They occur because you metabolism has slowed down due to the weight you have already lost.  As a general rule of thumb, remember the less you weigh the harder you have to work to burn the same number of calories you burned when you were heavier.  So how do you rev your metabolism back up so you can continue to have weight loss results?   You need to either add more exercise/activity or eat fewer calories (not less than 1200).  Follow these tips to ensure you don’t get stuck on a plateau.

 

 

  • Add weights to your workouts if you aren’t doing so already.  When you lift you build muscles which helps you burn more calories
  • Drink more water.  Water may help increase metabolic rate and also helps eliminate toxins released when fat cells shrink
  • Add high intensity bursts into your workouts to maximize calories burned
  • Add 5-10 minutes onto each workout
  • Vary your exercise routine to eliminate boredom and challenge your muscles
  • Increase your dietary fiber and protein
  • Make sure you are tracking every morsel of food you are eating and aren’t underestimating the number of calories you are consuming.  Also, make sure portion sizes haven’t gotten larger than they should be
  • Get motivated by either using new apps,  getting a training buddy, trying out new pieces of equipment, or new types of workouts
  • Move more. Consider wearing a pedometer to track steps
  • Watch out for overeating/drinking at restaurants
  • Try yoga to manage stress and keep stress eating under control
  • Never give up!

 

#beatingweightlossplateaus

 

Sophie Pratola
704-604-1518
Personally Trained By Sophie

 

 

 

 

 

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The Skinny on Scales that Measure Body Fat

               Ever want to know more about bathroom scales that measure your body fat?  Here is the information you need to know before you spend the money. HOW BODY FAT SCALES WORK: -These scales work using technology known as Bioelectrical Impedance Analysis (BIA).  Basically a harmless electrical current runs from your foot up your leg, […]

scale with feet (3)               Ever want to know more about bathroom scales that measure your body fat?  Here is the information you need to know before you spend the money.

HOW BODY FAT SCALES WORK:

-These scales work using technology known as Bioelectrical Impedance Analysis (BIA).  Basically a harmless electrical current runs from your foot up your leg, across your pelvis, and back down the other leg.  Muscle contains more water than fat so it is more conductive.  The longer it takes the current to run back to the sensor the denser your body is.  Once body density is determined, the scale puts this information into a formula and percent body fat is calculated.       

ARE THEY ACCURATE?

-The short answer is no, but if you use the scale as a tool to monitor trends, it can at least give you an idea as to whether you are moving in the right direction or not.  In order to make these devices as accurate as they can be, use them consistently.  Always weigh at the same time of day, don’t exercise before you use the scale, make sure the room temperature is consistent, be equally hydrated each time you weigh, and remember, you get what you pay for so the more expensive scales are going to be more reliable than the cheaper ones.  With that being said, it should be noted that these products are no longer being tested by Consumer Reports due to their inaccuracies.

Other FACTORS THAT EFFECT YOUR NUMBERS:

Hydration levels

-Calloused, wet, sweaty or dirty feet

-Wet foot sensors

-Age (elderly and children are less accurate)

-Being an athlete

-Having osteoporosis

-Body temperature

              The bottom line: For the price, these scales are probably not worth it.  Instead, hire a personal trainer who specializes in using skin fold calipers to measure body fat for a more accurate picture of your health.

 

Sophie Pratola
704-604-1518
Personally Trained By Sophie

 

 

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Four Tips for a Healthy Start to 2014

         It’s that time of year again.  It’s time to see exactly how much damage you did to your waistline during the holidays.  Bravely step on the scale and see where your new starting point is on the road to a healthier you.  Don’t despair if things look grim.  Here are four simple personal […]

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It’s that time of year again.  It’s time to see exactly how much damage you did to your waistline during the holidays.  Bravely step on the scale and see where your new starting point is on the road to a healthier you.  Don’t despair if things look grim.  Here are four simple personal trainer tips that will help you get back on track for the New Year.

  1.  Throw away or freeze all the left over goodies and treats.  PURGE THE KITCHEN!  Those extra goodies are difficult to resist when they are staring you in the face, so get rid of them.  Chances are if they are still hanging around you either made too many, or they are the ones that aren’t your favorite anyway.
  2. Get back to your normal exercise routine.  Ditch the excuses and add in one or two days a week where you bump up the intensity in your workout for an even bigger caloric burn.
  3. Take slow steps when getting back down to your preholiday weight.  Remember losing .5-2 lbs a week is what is recommended for safe, long term weight loss.  Now is not the time to try out a quick fix, fad diet or pump yourself full of hormone shots.  Weight loss boils down to a simple math equation:  calories consumed < calories expended = weight loss!  So log your food and get moving.
  4. Create healthy lifestyle habits and stop focusing on the number on the scale.  Include in your lifestyle plan, healthy eating, proper amounts of sleep, regular exercise, stress management techniques, and daily stretching. 

Sophie Pratola
704-604-1518
Personally Trained By Sophie 

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The 12 Exercises of Christmas (no equipment required!)

  Tis the season to be busy, but there is NEVER an excuse not to exercise. So today I present you with a list of 12 exercises you can do at home with no equipment required.  If you are feeling festive, you can even do a 12 days of Christmas workout with them.  In this […]

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Tis the season to be busy, but there is NEVER an excuse not to exercise. So today I present you with a list of 12 exercises you can do at home with no equipment required.  If you are feeling festive, you can even do a 12 days of Christmas workout with them.  In this workout you would have 1 exercise represent each “day”.  For example, if the first day was a plank hold you could do a 1 minute plank hold, then on day two you could do 2 squat jumps followed by 1 one minute plank hold.  On the 3rd day of Christmas you could do 3 burpees, followed by 2 squat jumps, and a one minute plank hold.  You get the gist.  Have fun with it.  I guarantee this would be a challenging workout that would take between 45minutes and one hour.  Let’s build from there…

The 12 Exercises of Christmas (no equipment required!)

1.      One minute plank hold or 1 minute of crunches

2.      Squat jumps

3.      burpees

4.      Lateral shuffles (add squat jumps at the end to increase the intensity

5.      Mountain climbers (left and right for a total of 10)

6.      Push ups

7.      Triceps dips

8.      Jumping lunges (left and right for a total of 16)

9.      Reverse crunches

10.  Back extensions

11.  Jumping jacks

12.  Reverse lunges (left and right for a total of 24)

 

Sophie Pratola

704-604-1518

Personally Trained By Sophie

 

 

 

 

 

Caloric Values for a Traditional Thanksgiving Dinner

                Today we will be discussing the caloric value of a traditional Thanksgiving dinner: 1)      Turkey:  6 oz (1/2 cup) is anywhere between 151 and 420 calories.  2)      Gravy: ½ cup 60-80 calories 3)      Mashed potatoes:  anywhere from 111 to 171 calories for ½ or ¾ of a cup 4)      Sweet potatoes: between 155 and […]

shutter stock turkey dinner

                Today we will be discussing the caloric value of a traditional Thanksgiving dinner:

1)      Turkey:  6 oz (1/2 cup) is anywhere between 151 and 420 calories. 

2)      Gravy: ½ cup 60-80 calories

3)      Mashed potatoes:  anywhere from 111 to 171 calories for ½ or ¾ of a cup

4)      Sweet potatoes: between 155 and 249 calories.  (the sweeter they are, the more calories they are likely to have) 

5)      Cranberry sauce:   about 100 calories for ¼ of a cup. 

6)      Stuffing has a huge range of calories depending on how it is made.  I found the range can be from 170 to 410 calories.  The Stove Top stuff is what came in at 170 calories.

7)      Apple pie: between 300 and 517 calories

8)      Pumpkin pie: between 228 and 284 calories.

 

  Total all of these items up and you are looking at anywhere between 1275 and 2241 calories per ONE serving.  That is one calorie filled meal! 

So do you skip the holiday meal? No way!  How about trying to be proactive?  Many towns have “Turkey Trots” which are organized 5k, 10k or ½ marathons on Thanksgiving morning.  Even if you are not a runner there is no law that says you can’t walk, so get a friend and start at the back of the pack and burn off some of the calories you will be ingesting later.  If you can’t find an organized race near you, you can always put your sneakers on and go outside for a walk/run in your own neighborhood.  An hour of running (5mph for a 138lb female) will burn 658 calories.  Walking briskly can burn 362 calories an hour, and simply walking the dog can burn 271 calories an hour.  Use this knowledge to have a healthy turkey day!

Sophie Pratola

704 604-1518

www.personallytrainedbysophie.com