How Many Calories do you eat on Thanksgiving?

Astounding research conducted by the American Council on Exercise has shown that the average Thanksgiving meal contains near 3,000 calories and 229 grams of fat. If one includes the snacking before the meal, total calories skyrocket to consume 4,500 calories in total. ACE’s chief exercise physiologist stated that for a 160 pound person, he or she would need to run for four hours, swim for five hours or walk 30 miles just to burn off the 3,000 calories.

A pound is 3,500 calories. So in essence, many Americans are eating just about or over one pound of calories for Thanksgiving meal. Usually, Halloween kick-starts the “bad eating” with sugary treats, and Thanksgiving is the start to over-eating.

Mind-shifts and perceptions about eating do not change overnight, and must be practiced to make these habits automatic. Here are a couple reminders about overeating on the holidays.

-It’s not the tryptophan that makes you sleepy. It’s the quantity of food we eat. There are other meats that contain higher grams of tryptophan than turkey. It’s the combination of heavy, dense foods that lead to this tired feeling.

-The turkey is not going to fly away from the table. If you are afraid you won’t get to enjoy enough of your favorite foods, pack a  meal to-go. Two meals is better than one anyways.

-Most people get excited about eating holiday meals. And who can blame them? But that excitement sometimes leads to scarfing the food, which leads to overfilling our stomachs. It takes the brain and stomach twenty-minutes to connect in order to distinguish the body is full. This is where eating slowly comes in handy. This allows the stomach to determine it’s full before the brain realizes it.

If you need diet advice, we are here to help! Contact us at manager@sfm-1800fit.com with questions you may have about nutrition.

 

 

Truth behind Your Metabolism

Metabolism is a concept not easily understood, except for individuals who study exercise science or other forms of medical studies. Metabolism comprises of several aspects, which is important to our overall daily caloric expenditure. Below is an easy to understand layout to see what lifestyle affect metabolism.

Digestion of Food
This part of the metabolism is based upon the energy expended to digest and breakdown food. Metabolism is affected by what we eat, when we eat it. There truly is no one-size-fits-all approach to eating. Some research suggests five small meals per day, others say eat three adequate meals. The one thing to note is the quality and quantity of food. The body burns more energy when it has to breakdown whole, nutritious food. That is part of the reason why we can eat a whole bag of Doritos. There is no fiber or lack of “whole grain” to make the body feel full and work to break it down. Therefore, although the quality is rough on digestion, due to slamming down the chips, the stomach will quickly pass it through to the intestine. Once again this another reason to advocate for fresh, whole foods, especially fruits and vegetables.

Physical Activity
This component of metabolism is vital beyond “boosting” our metabolic rate. Physical activity reduces stress and promotes happiness and vitality. We expend energy through movement. This movement occurs through exercise sessions, running errands or walking to work. Moving the body throughout the day is now known to be significant indicator for weight management. In addition, those who strength train or complete metabolic conditioning classes can burn calories long after their workout, thanks to a concept known as EPOC.

Resting Metabolic Rate
This part of the metabolism is based upon the ability to expend calories at rest and our normal daily functions. This includes breathing, thinking and heart pumping actions. Our organs constantly work around the clock 24/7, so we are technically burning calories all day, everyday. However, as we age, the body naturally deteriorates.  This is where having lean muscle mass is vital to keep our daily caloric expenditure high. Muscle burns more calories than fat at rest. This is based on the pounds. For example, the metabolic rate of muscle can burn 4.5 calories per per pound versus 2 calories per pound of fat.

If you are lacking in any of these areas, contact us and we’ll get you back on track. manager@sfm-1800fit.com | 206-576-2017

It’s Movember not November

Halloween usually kick-starts the fall and winter holiday season with sweet treats and loads of unhealthy eating. Well the good news is that November 1 is here! Why is that good news? Because it’s Movember not November! It’s the time of the year where things are not too hectic yet with holiday shopping and parties. That means there’s still time to incorporate movement into your daily and fitness routine.

Most people have this attitude of letting things go and say, “I’ll start working out or eating healthier at the new year.” This mindset sabotages more than your fitness routine, it’s a mindset that will translate into various areas of  life. Each day we are given opportunities to grow and to better our health, but we often let that opportunity pass us.

And one issue with letting ourselves go throughout the holiday season makes it ten times more challenging to get back on track in January. This is because our bodies feel sluggish from overindulgence of alcohol and sweet treats. In addition, to a lack of movement. Many individuals take drastic measures at the start of the year, which sets one up for failure. Because many individuals drastically cut calories while drastically increasing exercise. The two components do not go hand in hand with each other.

The point is that you have the opportunity to start changing your life today! Getting into the routine and habit now, will create further successful goals in your future!

To get started you can email us at manager@sfm-1800fit.com to discuss what options work best for you!

Stay in touch with our Weekly Newsletter

Our weekly newsletter features up to date information, educational information and delicious recipes.

You have two options on how to sign up for our newsletter.

-You can click on our homepage and submit your email at the bottom of the page.

-Or you can email manager@sfm-1800fit.com

We look forward to keeping in touch.

Your 1800 Fit Team

Achieving Your Fitness Goal

There are many philosophies and opinions on how to achieve your fitness goals. For some, achieving their fitness goal is taken as serious as life or career goals. Below are three powerful tools to push you toward goals. And like most goal setting, it’s your mindset what makes or breaks your success.

When you set a goal, adopt these three qualities to meet your end result.

Desire

First, you must have a burning desire to achieve the goal. How strongly or how important is that goal? How will reaching your goal change your life? For some, achieving their fitness goal may mean participating in an event that they never dreamed they could before they got fit and healthy. For others, movement transforms their life to elevate their mood or maybe not be so winded when they play with their kids.

Belief

Second,you must have a strong belief that the goal is possible and within reach. This is where your mindset comes in. Our society is pretty negative about many things. What you believe, you will achieve. If you have that negative voice in the back of your head saying, “I can’t. I’m not strong enough,” then this is a clear indicator that you do not believe in YOU and your capabilities!

Expectancy

Third, you must be in the state of expectancy, you must be expecting to see results. The mind and body works together as a unit, not separate departments. Living in a state of expectancy is highly positive, and it makes people feel good about themselves. So if you believe you will lose weight, you better expect the best for your mind and body. Some people have small expectations where others have grandiose plans. There is nothing wrong with having BIG goals, but most do not  believe that it can happen. Therefore, most people should incorporate small changes.  Small changes overtime leads to BIG results. Having realistic expectations is what keeps people on track and successful. Why? Because you believe you can do those things or make those changes!

 

Yoga for Stress Release Program

Yoga for Stress Release Program

Tuesdays | November 4 – December 10, 2013
12:00-12:55pm | $90 Fall Special
Relieve stress and tension from your work day as you explore energizing asana sequences and relaxing breathing exercises in this six-week Yoga for Stress Release course. Progress your mind through meditation, strengthen your body with poses and say goodbye to tension with relaxation techniques.

Course is taught by certified yoga instructor, Puneeta G., who spent many years working in Corporate America.  She believes that it is important to take a break from your busy work day and spend some time to connect with your body and breath to relieve physical and mental stress so that you can rejoin your daily routine with a fresh perspective.

Whole, Raw Fruit: The Benefits

There’s a reason that health care providers and fitness experts recommend a balanced diet with plenty of fruits. Quite a few reasons, actually. Here are a few things you’ll consume when eating a piece of your favorite fruit:

  • Fiber, which helps maintain gastrointestinal regularity and reduces the risk of heart disease.
  • Folate, which helps reduce a pregnant woman’s risk for giving birth to a child with defects in the brain or spinal cord.
  • Potassium, which helps your body maintain a healthy blood pressure.
  • Vitamin A, which helps your body fight off infections and maintain healthy eyes and skin.
  • Vitamin C, which helps your teeth stay healthy and assists your body in the healing process when you experience a cut or wound. Vitamin C promotes immune health and function.

Every fruit offers innumerable nutrients and benefits. But what is most important to know is that fruit is a main component of anti-inflammatory diets. So next time you decide to eat, consume some fruit for a healthy, nutrient-rich meal.

Last Week of Free Group Exercise Classes

Hurry on down to Floor E and take advantage of our Free Group Exercise package! Offer valid until 10/25!

This is the only extended free offer we will feature this year!

Got Questions? Contact the manager at manager@sfm-1800fit.com or at 206 576 2017.

 

How do feet affect posture?

The feet are the foundation of our bodies. With every step that you take, stress is transferred throughout the rest of the body. The feet and posture are synergistic to one another. Therefore, in movement the feet affect our posture and our posture affect our feet.

Individuals who experience knee, hip, back or neck pain may experience this due to the foot’s position. Flat, pronated or supinated feet impact the joints above them. Depending on the foot’s position, this shifts the rotation of the leg bones (fibula, tibia, patella and femur) and pelvis. When the lower extremity bones and joints are shifted, this in turn affects the curvature of the spinal column.

With this shift in the spine, in addition to working desk jobs and staring at smart-phones, our upper extremities adapt due to the gravitational pull. If sedentary, our postures become “humpbacked” and/or head tilting forward. Therefore, this cycle of the upper-body being “out of alignment” then further affects the lower body, especially the feet. With each footstep, stress and energy transfers to the joints. And long-term stress results in malfunction of the skeletal or musculature system. This in turn is what causes joint discomfort and / or muscular pain.

However, if someone is moving with a malfunction in their posture, the pain generally arises quicker

To find out if your feet are to blame, you can undergo a posture analysis. This analysis is included within our assessment for individual and small group personal training.

 

Are you really what you eat?

For years you may have heard the cliche saying, “You are what you eat.”  You may ask, is that true? It’s dependent on various attributes, but the metaphor is generally valid in most cases. For some people who eat healthy but struggle with weight issues may have a metabolic syndrome, which is a bit harder to control.

So how is this metaphor true? First, we must look at a societal issue about diet and look at several factors about nutrition overall. Marketing, gimmicks and media campaigns have wisely brainwashed us to believe that we should or should not eat certain foods or macronutrients because of the intake of calories or daily value of sugar or carbohydrate. For some individuals, it has confused the brain to the point where people are confused on what to eat as “this is bad, that has too many carbs or these are not fat-free.”

And although every individual will have his or her own opinion, the big trend right now is to not eat carbohydrates or fruit because of it’s sugar content. So what happens is that people opt-in to eat the “sugar free” or “calorie free” options such as sugar-free vanilla syrup in our coffee or drinking diet coke. And many people will skip the apple or banana because of it’s sugar. Therefore, we believe eating low to no calories is healthier. In reality, this is not true and goes against what many marketing techniques promote.

Why is this true? Let’s look at several factors.

In overall terms, a calorie is a calorie thermogenically, but not metabolically.

From a physics standpoint, a calorie is the same – whether it comes from an apple or a cheeseburger. It is an unit of energy. However, in terms of metabolism calories are not the same nor equivalent. What we choose to eat can help or harm our metabolism. So  in essence, you are doing the body good by eating the apple versus the diet coke. Although the apple has calories and natural sugar, it contains vital nutrients that the body requires for repair and function. On the other hand, diet coke is a calorie-less beverage that contains artificial / chemical  ingredients such as phosphoric acid, aspartame and other substances. This beverage is highly acidic in the bloodstream. And the body can not function with an acidic blood PH. So what happens is that vital nutrients such as iodine (functions the thyroid) and calcium (functions for bones and teeth) are leached from their “job” to neutralize the blood PH. And when the body lacks the minerals and nutrients required to function our organs and bone/muscle repair, things such as metabolism do not function properly, or can develop issues long term (i.e. osteoporosis).

It may seem a bit mind-boggling at first, as we have been trained that the less calories we eat, the higher our chances are to lose weight. And this is something that many companies do not want people to know, but in reality  using many cheap ingredients such as fructose corn syrup or aspartame is what keeps many products profitable. And at the end of the day, we are the ones who have to continuously pay for those health and medical expenses.

Eating ingredients from nature, such as fruits and vegetables, and clean sources of protein and carbohydrate offer a balanced diet. The human body is amazing and smarter then what we think. The body will crave what it is lacking, so it’s best not to deprive the body. We live in an age where we have no idea what is in our food, and it’s unfortunate but people may need to investigate the ingredients. So if you have 200 calories to spare and thinking about eating a Slim Fast Shake or an apple with some cheddar cheese…you’re  better off eating the apple and cheese.

Research has shown that individuals who consume artificial sugared beverages and food still have a higher circumference measure around the waistline versus those who eat natural food, even though the artificial food caloric intake was lower.

For those individuals who have a metabolic condition such as hypothyroidism and diabetes, they will need to follow certain guidelines prescribed by a registered dietitian or their medical doctor.