The Benefits of a Plant Based Diet

There are many benefits to eating a healthy diet low in fats and high in fiber, but it hasn’t been until recently that scientists have really started looking into just how many health issues can be reversed or prevented by switching to an all or primarily plant based diet. Many of the top killers of Americans, including the number one killer, heart disease, can be overcome by this healthy lifestyle change.

Some of the major indicators that put people at risk for heart disease include, high blood levels of total cholesterol, high LDL “bad” cholesterol, high triglycerides, high blood pressure, obesity, metabolic syndrome, and diabetes. According to the Centers for Disease Control and Prevention approximately 49% of adults have at least one major risk factor for heart disease and stroke. The typical Western diet increases the risk of getting heart disease by almost 50%. However implementation of a high fruit, vegetable, nut, whole grain, and meat substitute (soy) diet can decrease or eliminate every one of the risk factors listed above.

One interesting study “Healthy at 100: The Scientifically Proven Secrets of the World’s Healthiest and Longest Lived Peoples” looked at how disease is virtually unknown in certain cultures, even in their oldest people. Studies have shown that their exceptional health is largely attributed to low-calorie, plant-based, whole foods diets. Genetics are ruled out as a significant factor because as they are exposed to Western-style diets they quickly develop the same diseases common to Westerners.

 So why are more people not jumping into the plant based diet? Western society is the largest consumer of meats and at a young age most Americans are used to eating it on a regular basis and told that it is necessary to get enough protein. Switching to an entirely plant based diet may be easier than you may think. There is every kind of meat substitute but you can also become creative with your cooking and learn many new and interesting recipes combining rice and beans to make a complete protein, trying out different grains, beans, spices, and all sorts of things you may have never been exposed to prior. Try to open your mind, lighten your body, and help your health by experiencing the benefits of a plant based diet for yourself. Remember it’s always best to ease into things to start then grow from there.

Easter Treats That Are NOT Candy!

Great Easter Treats that Are Not Candy!

Regardless of if you celebrate this holiday or not, the candy will still be around – in the grocery store and at Target especially near the checkouts where it is too easy to just throw some into your cart. Here are great ideas for things that can be included in an Easter basket that are not candy!

Painting eggs isn’t the only way to add color to your Easter celebration. Cute Easter-themed temporary tattoos are just as  colorful and fun.  Many are now made in the USA with dyes that exceed FDA safety standards so that you know they are safe for your kids to use them. And if you  get extras, you can even use them to decorate eggs.

Sure, you could go with nature’s candy and give them raisins, but freeze-dried  mango, blueberries, and bananas are so much more exotic and fun. Local stores like Outpost carry a wide selection of organic dried fruit,  including strawberries, apples, and also vegetables which are quite good.

Give your children creativity instead of sugar with Play-Doh, now available in individually wrapped packages that fit snugly inside  a jumbo plastic egg. Or fill an Easter basket with one-ounce containers of the  new “Play-Doh Plus,” a softer, fluffier Play-Doh.

Invented in 1943 and still American-made, Silly Putty is  a classic now available in a Spring Fun Pack of light blue and pink eggs with matching putty inside. Though it doesn’t transfer newspaper inks as well now that many newspaper (and magazine) inks are soy-based, you can still use Silly Putty to pick up and stretch out pencil drawings, and it still bounces and stretches just like it did when you were a kid.

Still looking for more inspiration? Here are some more ideas: gold dollar coins (get shiny new ones from the bank), Super Balls, pistachios (bonus: they’re egg-shaped!), LEGOs, mini bottles of bubbles, Matchbox cars (especially the three-packs packaged in eggs), self-inking Easter stamps, barrettes or hair ties, jacks with a ball, polished colored rocks, and small animal figures.  Article from Livestrong.org.

You Don’t Have to Wear Spandex!

You don’t have to wear spandex, spend hours at the gym or take up running to be active, fitter and healthier!

There are lots of ways to be active so listen up…

Walk the children or grandchildren to school, then jog home

Push the mower  (or snow blower) with extra vigor

Get an exercise DVD — and use it!

Speed up the housework — vacuum harder and faster till you’re warm

Put on some music for a 10-minute dance

Apply some real elbow grease when cleaning, well anything

Take the stairs, use them in your own home to run up and down and pump your arms.

 

Nothing can beat that natural high. Notice that when you do something active, you tend to feel more positive about yourself and life. Yep, us too. Here’s an effective, quick 30-minute workout that will give you that high and that you can do anywhere — no fancy equipment necessary.

Follow it three times this week on alternating days.

Start with a 5-minute cardio warm up.

1 minute speed skaters (opt: swing arms side/side or touch floor)

1 minute 3 speed skaters right, left, right with left leg off floor with 2-count hold. Then left, right, left with right leg off floor and hold.

Repeat the above speed skaters series 4 times. Rest as needed.

 

1 minute jump rope (with or without a rope).

30 second, right/left 1 leg 4-count hop, front/back/side/side (great for the calves)

20 squats (keep heels on floor).

Repeat the above jump series 4 times. Rest as needed.

 

1 minute frog hops. Wide-stance legs. Hop forward 2, hop back 1.

1 minute stationary lunges. Forward right, left. Reverse right, left.

1 minute jog in place.

10 second fast run in place. 5 second rest between. 10 times.

Repeat the above jog/run series 4 times. Rest as needed.

 

Strength exercises with just your body weight. Repeat the following exercises for three circuits.

CHEST AND BACK/UPPER BODY

1 minute pushups. (opt: floor, or hands against the wall, alternate leg lift R/L )

Another option for this move is the handstand pushup. Fair warning: this is advanced. Get set in a headstand position against a wall, bend elbows at 90 degrees, doing an upside down pushup head moves toward the floor and feet remain against wall. First-timer? Grab a friend to spot you — safety first!

 

LOWER BODY

Wall sit: Who needs a chair when there’s a wall? Slowly slide your back down a wall until the quads/thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep your back straight. Go for 1 minute or however long it takes to turn those legs to jelly. Need more fire? Lift 1 leg and/or add some bicep curls.

 

CORE/ABDOMINAL

30 second abdominal crunch right leg lift, left leg straight floating. Upper body isolated an “up crunch” position.

Roll over to “Superman or Superwoman,” lie on stomach face down extend arms, lift toes off ground, hold for 1 minute. Cape is optional. Good luck!

Yours in Health & Fitness,

Catherine Andersen

NSCA – CPT

Head Coach Milwaukee Adventure Boot Camp

If you can do this, you may live longer…

Can you stand up or sit down without using your hands?

A recent study conducted at the Clinimex-Exercise Medicine Clinic in Rio de Janeiro, found that people who can sit down and get up using only one hand — or no hands at all — are likely to live longer. The study found that people needing extra assistance, such as getting up on their knees or using two hands, are up to six times more likely to die prematurely.

No worries though  – we are here to help you live longer, healthier and happier. We have a fast-paced, targeted workout that will help you develop a strong butt and beautiful legs, help you look and feel great and may even help you live longer!

One more note, since this workout makes your butt and legs stronger, your ability to sit and stand with minimal assistance will be enhanced. The workout starts with some calorie burning, muscle building stair climbing and finishes off with three of my favorite butt and leg exercises.

Now we know many people who receive our newsletters are not Achieve clients. We also know they love the workout segments that we take the time to research and program because even non clients feel confident these mini workouts are safe and effective. People trust that what we put out there is expert level information. GREAT, use it up but feel free to give us props and pass it along to a friend who could benefit from it.

Do this Achieve workout three times this week on alternating days.

The Workout:

For Cardio, do 20 minutes of stair climbing (at home, at your gym, outdoor stairs or the Step Mill).

Start with an easy, 55-65 percent of heart rate max, 5-minute warm-up. From there, you are ready for some serious calorie burning. Next you will be doing 15 minutes of high-intensity interval work. Interval work is great way to get a lot done in a short time and it consists of two phases: a recovery phase and a work phase. After your warm up, start your first interval with a recovery phase of 90 seconds at 70 percent of heart rate max. Follow each recovery phase with a work phase of a fast 30 seconds working at 90 to 100 percent of heart rate max. Repeat for 15 minutes.

After your 20-minute cardio session, it is time to tone, define and strengthen your glutes and legs.

Strength:

10 minute, 3 exercise circuit

The circuit will consist of three sets of three exercises performed back to back, each one for a minute. Take a 30 second rest between sets.

Kettlebell Swings….

…target your glutes and hamstrings. When you do the kettlebell swing, think hips. A good hip hinge (tipping over at the hips with a flat back) is critical for this movement. Start by holding the kettlebell with both hands at hip level. Drive your hips backward into a hip hinge. When you have gone as far as you can with a flat back, begin pushing your hips forward (squeeze your glutes!) and swing the kettlebell forward and up in a beautiful arc until the kettlebell is level with your shoulders. Find a good rhythm and repeat as many as you can, with perfect form, in one minute. Do not over hinge as this could injure your lower back muscles.

Squat Hops….

…..are a fantastic thigh and glute exercise. Start by driving your hips backward like you are going to sit in a chair. Go as low as you feel comfortable going, or until your thighs are parallel to the floor. From here, stand up fast with a little hop at the top. Your feet should just barely leave the ground. Perform these as fast as you can, trying to accumulate as many as you can in one minute.

Weighted Hip Lifts….

…..are one of the best butt exercises around. Lay on your back with your knees bent and a weight resting on your hips. Hold on to the weight so it doesn’t move when you lift your hips. Squeeze your glutes and lift your hips as high as you can with your heels on the floor. Return to the floor and repeat. How many? You guessed it. As many as you can in one minute.

Take a deep breath!

You have 30 seconds to rest before you start the three exercises again. The first time you do this workout, use weights you think will be a little on the light side so you can focus on perfect form. Remember to take some time after your workout to rest and recover.

Good luck!

Yours in Health & Fitness,

 

Catherine Andersen

Head Coach Milwaukee Adventure Boot Camp

NSCA – CPT

Lemons – From Weight Loss to Pain Relief

Saying that lemons are a superfood is an understatement. Not only do they add abundant flavor to a variety of dishes, but they also boast a ton of health benefits. The flavonoids within the juice are said to contain antioxidants, which is why lemons are useful in treating so many ailments and conditions.

1. Forget Red Bull, try lemon: Studies have shown that the scent of lemon oil can actually create a greater sense of concentration, while increasing alertness. Awesome! If you are having trouble staying focused on your workout routine, take a whiff. Try using a lemon diffuser in the home (an easy  way to do this is by boiling lemon water on the stovetop) when you are trying to give yourself a push.  

2. Bump up the benefits of water: Let yourself go back to the childhood days when “fitness” wasn’t a chore, it was fun. A little lemonade will bring you back to those days too.  Adding lemons to your water can actually make you feel fuller as well as reduce the development of Type 2 Diabetes.  Lemons contain pectin, a soluble fiber that has been shown to help with weight loss. Also, lemons can literally slow down the absorption of sugar into the body.

3. Clean the slate for wellness: Lemon has been proven to aid in digestion as it keeps bad bacteria at bay.  When our digestive system is working smoothly, we are more likely to feel our best, enabling ourselves to make the best nutritional choices and keep up with our fitness plan.  There are many ways to consume lemon to help in this sense – a great one being combining it with flax seed (1 cup of hot water, 1/4 of a lemon and 1 teaspoon of ground flaxseed).

4. Cough, cough, squeeze, squeeze: Workouts can take a back seat when you are under the weather.  Enter the lemon!  A large lemon contains a whopping 45 mg of Vitamin C which happens to be 75 percent of your daily requirement. So, the next time you’re feeling less than your best, add some fresh lemon juice to your tea.

5. Sore no more: It is believed that lemons have pain-relieving qualities, and thus can be ideal for post workout aches or for ailments suffered by those who sit behind a desk all day or are often cramped in cars and airplanes.  I recommend squeezing three to four lemons and mixing in two to three tablespoons of honey into a small bowl. Honey has long been a side kick to lemon due to its antiseptic properties. Next, microwave the bowl for up to 30 second, or until the mixture is hot. Take a small towel and dip it into the bowl. Apply the towel to the sore area and enjoy its soothing relief.

From Shape Magazine February 2012

What’s Your Fitness Number?

The Functional Movement Screen

By Coach Mike and Coach Marin

Your heaviest squat and fastest 100 meter sprint don’t mean much if you’re not functionally fit. Most NFL teams and other professional sport teams use the functional movement screen (FMS), that we utilize at Achieve, to measure the strengths, weaknesses, and overall fitness of their players!

The true measure of whether you will be able to avoid that fast-approaching opponent or your neighbor’s 4-year-old heading straight for you on his bike is your functional fitness, measured by your fitness number from the FMS. If you have been coming to our sessions, you are well trained in functional movement, but there still may be some areas that you can focus on improving that may give you a new goal during your workouts.

If you would like to learn your number and get some information on how you can improve your overall fitness, email us at info@achievepersonalfit to set up an appointment for a FMS with one of our friendly and knowledgeable coaches -only $20!

What is an Achieve-Oriented Lifestyle?

I can’t tell you how many times I hear clients say each week, “man this a tough workout, I know I would never do this on my own, thanks for pushing me coach…!” We KNOW you KNOW how to workout. We also know humans by nature tend to not push themselves as hard as they should or as hard as a coach or personal trainer/fitness trainer will. Work harder, get faster results right? It’s that simple, right?

Attempting to get fit without a personal fitness coach is like trying to fly a plane without a pilot’s license or trying to fill a cavity without having dental training. Fitness coaches are expert body transformation specialists. They study and master the art of using aerobic and anaerobic exercise, strength training, supportive eating and recovery to bring about positive physical change in a fun, effective, safe and efficient way. They do that taking the individuals’ goals, abilities and lifestyle into consideration.

Can someone get fit by themselves, of course, but they are much more likely to get there more slowly, run a high risk of quitting and may even get injured. Those who exercise with personal fitness coaches see quicker and more dramatic results. Personal fitness coaches not only ensure a safe and effective program, they provide motivation, support with positive lifestyle changes and they keep each workout interesting, progressive and fun.

One of the reasons people fail at getting a result from an exercise program is motivation. They fall short of following through with their intentions. When there is not a plan for success and the accountability of a personal fitness coach to rely upon, a majority of people drop out of their fitness program. The fitness coach takes on 50% of the commitment by providing the successful formula along with the motivation and accountability. The client does their part by showing up and making the necessary lifestyle changes.

Most people have tried to start fitness programs on their own at least 13 times before considering hiring a personal fitness coach and having success. When a client first begins exercising they should expect moderate muscle soreness. For some, this is enough of a deterrent to quit. If you have made many attempts on your own to exercise, doing the same thing and expecting a different result is the definition of insanity.

Still not sure how to proceed, check out our website, call or come by and we will HELP you each step of the way in Achieving a better lifestyle and a happier life!

Catherine Andersen

Achieve Co-Owner and NSAC-CPT

Successful Nutrition is All About 10% Splurge & 90% Compliance

Have you ever started a diet or nutrition program where you made certain foods off limits? C’mon be honest! While following that program, did you find yourself frequently craving these off limit foods? Yep, me too! In many cases, we get to the point where we give in to this food and then continue to eat it past the point of fullness, even when the food doesn’t make us feel good. This is exactly why it’s important to allow yourself the weekly 10% of non-compliant foods. When you have access to the foods that were once off limits on a regular basis, they become much less appealing. When you can actually sit down and eat a bowl of ice cream, instead of sneaking in the “I’m not really eating this” spoon fulls every time you open the freezer, you may start to find that the ice cream will lose its appeal. So allow yourself the occasional, guilt-free splurge, and you will likely find your 90% easier to stick with. Not only is it life balance, it will help keep you sane and on that straight and narrow to quicker results.

Patience is a Virture: Why Slow and Steady Wins the Race

Why Slow and Steady Wins The Race
To lose the weight and keep it off, (even with the best weight loss plan), you need patience. For both physical and psychological reasons, patience is key.

First, for the physical, it’s hard to lose more than about 1 – 2 pounds of fat a week. If you have such a severe calorie deficit that you are losing more than that, you’re also probably losing an appreciable amount of muscle, which is not what you want to do.
Second, from the psychological perspective, a crash diet is very difficult. You are constantly denying yourself the delicious foods that you want, and since you’re on such a difficult diet, the cravings are even harder to resist.

Third, don’t even try separating the physical and the psychological. Your body and your mind work together, and part of a good diet is knowing how to get them both to change.

Finally, the more slowly you lose weight (within reason), the easier it will be for your body to adapt. Slow is sustainable, while fast fractures easily. Your boot camp and FIT session coaches are here to help; please ask if you have question on how we can help motivate you this year!

The More You Have to Lose, The More You Need Patience to Lose Weight
If you’re obese, these considerations are even more important. Losing 10 pounds to get cut might be difficult, but losing 50, 75, or 100 pounds takes uncommon dedication.

Patience to lose weight is even more important in these circumstances. It will take you time to lose all that weight, so you need a diet plan for the long haul.
And again, it will be easier to keep the weight off if your healthy diet to lose weight is slow. The faster you lose weight, the more chance there is that you’ll just gain it right back.

Tips on staying committed:

◆ Get Involved and Busy!

When you’re on a diet do not think that, “I’m On A Diet.” That’s a sure way to have an unhappy time and waste a lot of mental energy. This is a lifestyle change – it isn’t a diet, it is how you eat now.
The healthiest way to lose weight and keep your mind off of the difficulties of change is immerse yourself in the rest of life. Go climbing, hang out with friends, do work and get involved with interesting projects, take up a new hobby, go to boot camps/FIT classes, volunteer… and so on.
Following a meal plan isn’t a full time job. It’s a change in eating habits, nothing more or less. So get on with life – which, paradoxically, will distract you and make the meal plan much less painful.
◆ Track Your Progress

Yes. Not neurotically, not anxiously… but track your progress.
Weight yourself once a week to get a general idea of how you’re doing. Or weigh yourself every day, and see the gradual (though not perfectly direct) loss of weight. This is a simple way of tracking your progress.
Don’t freak out if you’re a half-pound heavier one day than the last, if you’ve been doing everything right. Your level of hydration, whether you weigh in after a meal, whether you have just exercised can all play role.
We don’t like people to get too caught up on a “number” with weight loss. Another way to track is to learn how to do some basic measurements on yourself and follow those.
◆ Make A Post-Meal Plan Eating Plan

Most importantly, make a post-meal plan eating plan. This may not make total sense – but there should be a slight adjustment once you reach your goal and enter maintenance mode. As someone famous (and probably now dead) once said, “Failing to plan is planning to fail.” Without a good post-goal weight plan, all your patience to lose weight will be wasted.

◆ Take Photos
In the beginning this will seem embarrassing and unnecessary. Do it anyway – trust us. And if you don’t trust us, at least fear/respect me enough to take a photo of yourself every month.
…Because at the end, you’ll look back at that first photo and say, “Damn, I’ve come a long way!”
And in the middle, when you’re just losing steam… this will draw your attention back to how important burning fat is to you. And to how much you’ve accomplished by going slowly.

Sources: (complete-strength-training.com)

Heart Healthy Snacking

Snacking isn’t “bad” if you do it in moderation and make healthy choices.  Healthy, good-for-you snacks can be a part of a healthy diet – which you need to do to live healthfully.
To snack the sensible way, choose nutrient-rich snacks like those listed below:

•    Apples
•    Carrot and celery sticks
•    Green pepper sticks
•    Zucchini circles
•    Radishes
•    Broccoli spears
•    Cauliflower
•    Unsalted rice cakes

•    Unsweetened juices
•    Low-sodium tomato or mixed vegetable juice
•    Water
•    Unsalted sunflower seeds
•    Whole-grain breads or toast
•    Cherry or grape tomatoes
•    Low-fat string cheese
•    Plain, low-fat or fat-free yogurt
•    Unsalted almonds, walnuts and other nuts
•    Unsweetened canned fruit
•    Thin slice of angel food cake
•    Baked apple
•    Raisins
•    Dried fruit gelatin gems
•    Frozen bananas
•    Frozen grapes
•    Fresh fruit
•    Low-fat or fat-free unsweetened fruit yogurt
•    Clear soups, such as homemade or low-sodium canned vegetable or tomato soup
1. Vegetables dipped in hummus.
Fresh vegetables are low in calories and have many antioxidants, and many have no fat with plenty of fiber to satiate you. Fiber has also been shown to lower cholesterol. Hummus, made from chick peas, is a great alternative protein without saturated fat.
2. Fruit skewered on a stick with a little dark chocolate for dipping.
Fruit has a variety of antioxidants to fight cancer and heart disease. Dark chocolate has a high concentration of flavinols, a type of antioxidant, to fight heart disease.
3. Half of a cantaloupe filled with fat free cottage cheese, a dash of cinnamon and some berries.
The cantaloupe and berries have antioxidants, and the fat-free cottage cheese fulfills a serving of dairy without the saturated fat.
4. Fat-free yogurt with fruit and a sprinkle of nuts.
Get another serving of dairy without saturated fat as well as antioxidants from fruit and unsaturated fat from the nuts.
5. Smoothies with silken tofu and berries plus a dash of grape juice or pomegranate juice.
Tofu is a great alternative protein source without saturated fat. Berries, grape juice and pomegranate juice have a high concentration of antioxidants.

Sources: Ivillage and heart.org