Onlinehealthandfitnesstrainer.com was created so that I can reach out and assist more people achieve their fitness goals.
While working in a single facility I soon realized that I was very limited to the number of clients that I could help. I then decided that I could effectively help thousands more via internet. I would still be able to give them the one on one attention that they deserve and watch them achieve their goals.
You Have to Eat to Lose!
It is a well documented fact that in order to really lose the body fat and keep it off you have to eat 5 to 6 small meals a day. When you do this, you put your body into a fat burning state in which it will reduce unwanted body fat and gain lean muscle mass. The more muscle mass that you carry the more calories you will burn in a day! Just think of your body as an engine and you can have either be a real small engine that burns just a few gallons of gas a day or you can be a big engine that burns hundreds of gallons of fuel in a day.
By eating 5 to 6 small meals a day it forces your body to release fatty deposits through out the body and burn them as energy. But the opposite is also true. When a person only eats 1 or 2 meals a day it forces the body to reduce muscle mass (they look flabby, no energy, and feel bad, etc...) and store more fat (long term energy). This person has sent a message to the body that it is going on starvation mode and all non-essential body functions have to be either slowed down or stopped all together. Thus you get fatter!
This can be corrected! Hope is on the way. Onlinehealthandfitnesstrainer.com is a program that is designed and developed by a personal trainer/nutritionist with one goal in mind and that is to assist you in losing your unwanted body fat, getting you healthier, and enriching your life.
Onlinehealthandfitnesstrainer.com will customize a eating program. I can work with you that is matched perfectly to meet your specific needs. No dangerous supplements, secret herbs or magic potions. It is just honest common sense and sound nutritional planning. My eating plans have been created and approved by both doctors, PHd’s, dietitians, and used by competitive athletes as well. I have used them to help hundreds lose unwanted body fat and I can do the same with you!
What Are We Doing with Our Kids?
The other day after I had gotten home I decided to watch a little TV and I saw something that really disturbed me. It was a commercial for Kentucky Fried Chicken. This commercial showed a family of 5 getting ready for dinner. When the parents called the kids in for dinner, all the children go rushing to the mini-van. In fact all three kids that were shown would be considered overweight. Now I ask does the fast food industry have the American family all figured out? Have we gotten so conditioned to fast food for dinner that it is now considered the norm? Moms, Dads...What are we doing with our kids?!?
Obesity in kids is now reaching epidemic status in the United States. The number of children who are overweight has doubled in the last two to three decades; currently one child in five is overweight. The increase is in both children and adolescents, and in all ages, races and gender groups. Here are some facts that you should be aware of when we look at this issue.
Obese children and adolescents have shown an alarming increase in the incidence of type 2 diabetes, also known as adult-onset diabetes.
Many obese children have high cholesterol and blood pressure levels, which are risk factors for heart disease.
One of the most severe problems for obese children is sleep apnea (interrupted breathing while sleeping). In some cases this can lead to problems with learning and memory.
Obese children have a high incidence of orthopedic problems, liver disease, and asthma.
Overweight adolescents have a 70 percent chance of becoming overweight or obese adults
This generation of obese children will also be the next big wave of problems that will face our healthcare and will tax a system that is already reeling from current health related problems. In fact I cannot see our current healthcare system being able to survive this next onslaught. Imagine if you can, that in the not too distant future your own child lying next to you awaiting heart bypass surgery from high cholesterol or dialysis due to type 2 diabetes or even a knee replacement because their legs can no longer support their extreme weight.
Parents, in all honesty we have to take a majority of the responsibility for the current condition our children are in. Home cooking now means reheating fast food in the microwave. We have, in our current wisdom tried to give our children things we did not have growing up and now it is proving to be to their detriment. In 1999 to 2000 the rate of childhood obesity rose a staggering 1600%! No this is not a typo I meant sixteen hundred percent! This also matches the advancements in home entertainment such as video games and X-Box. We do not make our children stay active or get involved with exercise programs, sports or other types of physical activities. On top of that we keep sugary snacks around the home for them to stuff themselves silly with and then wonder why we are seeing so many cases of misbehavior in our schools. The sugar has got to go! What is the old saying? “You are what you eat” and many of our children are looking like marshmallows.
This problem will not going to go away by itself. We, as parents have to do something, and do it fast, as in today! Maybe we should consider childhood obesity a form of child neglect, have the government come in and regulate our child’s diet and activity level. Or even take them away, file charges on us, and put them in foster homes and fit camps. Better yet parents, why don’t we take it upon ourselves and reach down deep, become real protectors of our children and take the first steps ourselves. Get the sugar garbage out of our houses and leave our children with good foods like fresh fruits and healthy snacks. No more chips for snacks, replace them with low sugar smoothies and activity. Find a trainer that focuses on the specific needs of children, martial arts, and the YMCA. Make it hard for your child to stay overweight, you lead the way.
Now if your child is overweight here are a few guidelines to help them:
Be supportive. Children know if they are overweight and don't need to be reminded or singled out. They need acceptance, encouragement and love.
Set guidelines for the amount of time your children can spend watching television or playing video games
Plan family activities that involve exercise. Instead of watching TV, go hiking or biking, wash the car, or walk around a mall. Offer choices for activity and let your children decide
Eat meals together as a family and eat at the table, not in front of a television. Eat slowly and enjoy the food.
Don't use food as a reward or punishment. Children should not be placed on restrictive diets such as low carbohydrate diets, unless done so by a doctor (for medical reasons). Children need food for growth, development and energy.
Keep healthy snacks on hand. Good options include fresh, frozen, or vegetables; low-fat cheese, yogurt or ice cream; frozen fruit juice bars; and cookies such as fig bars, graham crackers, gingersnaps or vanilla wafers
Focus on small, gradual changes in eating and activity patterns. This helps form habits that can last a lifetime
Here are also a few web sites that can also give you more information about childhood obesity.
Free materials for the public with practical information on weight control, physical activity, obesity and related nutritional issues can be obtained from the Weight-control Information Network (WIN), a service of NIH's National Institute of Diabetes and Digestive and Kidney Diseases. Contact them at:
Let’s watch over our children and help them lead healthy and productive lives.
Welcome to Your New Healthy Life
Congratulations!! You have finally done it! You have made the decision that you are going to take control of your life and not let life take control of you. This is an important day in your life and from this point on you will never be able to look at anything the same way. The is a very wise saying that goes, “When you do what you have always done… You will get what you have always gotten.” Now who ever originally said this must have observed hundreds of thousands of people doing their day to day living. We all have a tendency to to do the same thing over and over again expecting to get different results each time. I have found myself doing the very things that got me in trouble again and again. But that can be a whole different book.
This site was created for everyone just like yourself that is trying to lose all those excess pounds of body fat and extra inches. We have compiled a lot of information that will be useful to you to assist you in reaching your goals. Each of the recipes, and exercise programs is designed to lower fat.
I have always relayed to my clients that eating healthy does not mean that you have to eat bland. Spices are definitely on the menu and one needs to utilize them to create tasty dishes. I feel that if you do not like the foods that are on your eating plan, then let’s face it you are not going to eat them. Your hard work and goals are all in jeopardy.
Food is a very important element in any program and one must remember that if you want a quality physique then you have to eat quality food. There are many ways to reduce the bad fats in your food, and keep on moving yourself towards the body you want.
The following tips are simple adjustments, which can make a substantial difference.
1. Substitute ingredients with a low-fat version of the same ingredient. Try using low-fat cheese rather than the whole milk variety or fat-free mayonnaise instead of regular.
2. Use 2 egg whites to replace one whole egg. Try using an egg substitute they're easy and convenient too.
3. Substitute ground turkey breast for ground beef. Make sure it's ground turkey breast!!!
4. Try sautéing vegetables in a small amount of water, wine or vegetable broth rather than oil or butter. Use a nonstick pan, you can reduce the amount of oil or fat used significantly. One teaspoon of oil should be sufficient if you coat the pan by brushing the oil on its surface with a pastry brush, or try a fat free cooking spray. The butter-flavored sprays smell great and don't taste too bad either!!!
5. Let's face it, fat free chesse is notone of the better fat free products they have invented!!! You can still reduce fat by using less of an extra-sharp version of regular cheese. The fat content remains the same whether the cheese is mild or sharp but the flavor increases with less cheese actually being used.
6. When fat is called for in recipes, try gradually reducing the amount and comparing the results with the original recipe. If your recipe calls for 2 tablespoons of butter, try cutting it down to 1-1/2 tablespoons. If this is successful, try reducing it further next time. You may be surprised just how little fat is really needed and remember every little bit helps.
