Personal Training by Nicole Ott LLC

I was recently asked to give my opinion on this article: http://www.washingtonpost.com/wp-dyn/content/article/2010/06/03/AR2010060302427.html
Here is my view. WHAT’S YOURS?

I’m not sure where to start or how to keep my answer short here… Yes, research indicates that you burn a higher percentage of calories from fat when exercising first thing in the morning on an empty stomach. However, what they did not mention is that most people who exercise on an empty stomach cannot perform at a high enough level and/or for a long enough time frame to make a significant impact. Ex. burning 200 calories in 1 hour on an empty stomach at low intensity vs. burning 500 calories in the same time frame at high intensity. The 200 extra calories burned daily at a low intensity will only get you a 0.4lbs weight loss per week while 500 extra calories burned per day at high intensity will achieve a 1lbs per week weight loss. In the end it’s all about math: calories in have to be less than calories out to lose weight. So in the example, it comes down to the question of whether you want to worry about the percentage of where the calories burned are coming from or whether you want to focus on total calories burned to lose weight. Either way, you’re still going to lose body fat. Don’t let articles like these push you back into thinking that there might be an easy way out. The weight didn’t come on in a day, so it’s not going to magically disappear either. While this type of research is valuable and should not be underestimated, it does not apply to every person. This study in particular was done with athletes, not the average person off the street. So please, face the facts that it takes dedication and effort on your part to get a handle on long-term weight management.

Food is fuel and your body needs it to work at its best – even when trying to lose weight. Deprive yourself of food and it’s like trying to drive a car with an empty gas tank. (Not to mention the potential health risks of exercising without proper food intake and hydration!)

Read more about how to start your exercise/nutrition plan the right way at http://yourchoicefitness.com

Here is a low calorie option that’s great for a light dinner.

Source: http://recipes.target.com/recipe/141035/-.aspx  

Serves : 8

Hands-OnTime : 10 Minutes

Total Time : 10 Minutes

 What you need :

What you do:

Submitted by : SuperTarget

Nutrition Info (per serving)

Calories 141 | Saturated Fat 2 g | Cholesterol 18 mg | Sodium 303 mg | Total Carbs 8 g | Dietary Fiber 1 g | Protein 7 g | Calcium 39 mg | Iron 0 mg

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Contrary to popular belief, a new study suggests that Americans are not consuming enough protein in their daily diets. According to Don Layman, Ph.D., a professor emeritus of nutrition at the University of Illinois at Urbana-Champaign and the Director of Research at the Egg Nutrition Center, the importance of protein during weight loss as well as in the aging process are underestimated. His research suggest that an intake above the current recommendations is beneficial for continuous muscle function, as well as disease management, such as obesity, type 2 diabetes and heart disease. He advises that eating a breakfast high in protein can help manage hunger throughout the day and therefore reduce overall caloric intake. He further suggests that adults should consume 25-30 grams of protein at each meal. The American Journal of Clinical Nutrition agrees by stating that one of their studies revealed that older adults who consumed higher amounts of protein-rich foods daily lost 40% less muscle mass over a 3 year time span than those who consumed only the minimum recommendations.

Just for clarification, the current recommendations are:

0.8 g/kg to 1.2-1.8 g/kg (grams per Kilograms)

Calculation:

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8 (up to 1.8) g/kg = daily protein grams.

Are you getting enough protein daily? Do you know a variety of good sources of protein? How valid do you think this research is – keeping in mind that Dr Layman is the Director of Research at the Egg Nutrition Center (possible bias)?

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The plantar fascia, a tissue that runs from the heel to the toes along the bottom of the foot, is responsible for shock absorption and support in the arch of the foot as we walk or run. This tissue can get overly stressed when the distance or speed of your workout suddenly is increased. When that happens, the plantar fascia is forced to work harder to support the body weight with every step and eventually it starts to tear little by little. The stabbing pain that is felt near the base of the heel is caused by the resulting inflammation and it clinically referred to as plantar fasciitis.

The Achilles tendon, which runs from the back of the heel up the calf, works together with the plantar fascia to allow for proper placement of the foot on the ground. If however the plantar fascia is overworked, the Achilles tendon has to take on a greater role in stabilizing the foot upon ground impact. Since it was not designed to do so, it now also starts to show signs of irritation and eventually tendinitis.

So what can you do to prevent this? Don’t ignore this type of foot pain. The longer this condition is left untreated, the longer it will take to heal. Ice the bottom of the foot at the inside of your heel several times a day for about 10 minutes each time. Stretching your calf muscles may also alleviate the pain. If the pain persists, seek the assistance of your health care provider to opt for additional treatments such as ultrasound, cortisone shots, physical therapy and/or orthotics. When you are ready to resume your exercise program, start out slowly and gradually.

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It’s no secret that Mississippi has the nation’s highest obesity rate according the Center for Disease Control and Prevention. But did you know that last spring a whopping 1/3 of all police, fire, and emergency services recruits were not able to pass the initial physical fitness test? A news release published by USAToday.com revealed these stunning numbers. To make one thing clear here, the initial physical fitness test in most states includes nothing more than push-ups, sit-ups, a flexibility test and a 1 ½ mile run. For recruits who are looking to work in a field that involved protecting and saving other people’s lives, that in itself is a relatively low standard to begin with. Unfortunately, Mississippi is not the only state affected though. Just last year,  the Cambridge Health Alliance and researchers from Harvard University and Boston University reported that an overwhelming 77% of  emergency and fire trainees in Massachusetts were either overweight or even obese. To make matters worse, some departments have lowered their standards to avoid discrimination allegations.  

So I ask you, how are the ‘best of the best’ supposed to help the public if they cannot even help themselves? What do you think the minimum standards should be?

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Source: http://www.fitnessmagazine.com/workout/thighs/exercises/sexy-in-shorts-workout/?page=4

Targets: glutes, hamstrings, quads, and calves

Stand with feet more than shoulder-width apart, toes pointed out 45 degrees.

Lift heels off floor and squat, keeping knees above ankles.

Squeeze glutes to stand up; lower heels. Do 15 reps.

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Support The Cause: Food Revolution Petition

Help fight childhood obesity by revolutionizing food choices in our school system. Please gather all your friends, family and co-workers and go to http://www.jamieoliver.com/campaigns/jamies-food-revolution/petition now to sign the Food Revolution petition to be presented to the White House for review. In the name of all the children in this country, THANK YOU!

Source: http://www.eatingwell.com/recipes/chicken_with_honey_orange_sauce.html

4 servings

Active Time: 35 minutes

Total Time: 35 minutes

Ingredients

• 2 navel oranges
• 2 tablespoons all-purpose flour
• 1/2 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 4 boneless, skinless chicken breasts, (about 1 1/4 pounds), trimmed and tenders removed
• 1 cup reduced-sodium chicken broth
• 1 tablespoon canola oil
• 1 cup white wine
• 1/2 cup golden raisins
• 2 tablespoons honey
• 1 3-inch cinnamon stick
• 1/2 cup slivered almonds, toasted (see Tip)

Preparation

1. Zest and juice one orange. Remove the skin and white pith from the other orange, then halve and slice. Reserve zest and juice separately from the orange slices.
2. Combine flour, 1/4 teaspoon salt and pepper in a shallow dish. Dredge chicken in the flour, shaking off any excess. Transfer the remaining flour to a small bowl, add broth and whisk to combine.
3. Heat oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned, 3 to 4 minutes per side. Transfer to a plate. Add wine to the pan and cook for 1 minute. Add the flour-broth mixture, the reserved orange zest and juice, raisins, honey, cinnamon stick and the remaining 1/4 teaspoon salt; bring to a boil. Reduce heat to a simmer, return the chicken and any accumulated juices to the pan and cook, turning the chicken once or twice, until an instant-read thermometer inserted into the thickest part of the meat registers 165°F and the sauce has thickened, 10 to 12 minutes.
4. Transfer the chicken to a serving platter. Discard the cinnamon stick. Spoon the sauce over the chicken and garnish with the reserved orange slices and almonds.

Tips & Notes

• Tip: To toast slivered almonds, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 420 calories; 13 g fat (2 g sat, 7 g mono); 74 mg cholesterol; 37 g carbohydrates; 31 g protein; 3 g fiber; 395 mg sodium; 587 mg potassium.

Nutrition Bonus: Vitamin C (50% daily value), Magnesium (17% dv).

2 1/2 Carbohydrate Serving

Exchanges: 2 1/2 fruit, 3 1/2 lean meat, 1 fat

For detailed instructions, please visit http://www.acefitness.org/exerciselibrary/59/stability-ball-hamstring-curl

Source: http://www.cok.net/lit/recipes/drinks.php

Serves 8

• 1 orange, peeled
• 1 cup frozen banana chunks
• 1 cup frozen strawberries or blueberries or cherries
• 1 ¼ cup soy or rice milk (or skim cow’s milk)

Combine everything in a blender. Process until very smooth – stop the blender occasionally to stir any unblended chunks to the center.

Tip: Also makes a great snack for work. Simply pour smoothie mix into several small containers with lids, freeze them and then take one to work.