Walk Fit starts Thursday!

Hey, everyone!  Just announced, our very own Coach Jeannie is heading a Walk-Fit group to meet Thursdays at 8:30 a.m. at the club and then head over to Heritage Park!  Yay!!!

Topic, updates and announcements for WLC 6-17-24!

 UPDATES FROM LAST NIGHT'S CLASS


 

Last night's biggest loser was Erich, with a 5.4pound loss! Also, we had 2 honorable mentions, Rebecca, losing 5.2pounds and Jamie, with a 3.4pound loss!!!  CONGRATULATIONS TO ALL OF YOUR HARD WORK!!!!

 

VEGGIE CHALLENGE

Everyone is to track their daily fruit and veggie servings and bring in their total next week.

Exercise: A Healthy Habit to Start and Keep
How much exercise do I need?
Talk to your doctor about how much exercise is right for you. A good goal for many people is to work up to exercising 4 to 6
times a week for 30 to 60 minutes at a time. Remember, though, that exercise has so many benefits that any amount is better
than none.
How do I get started?
Start by talking with your doctor. This is especially important if you haven't been active, if
you have any health problems, or if you're pregnant or elderly.
Start out slowly. If you've been inactive for years, you can't run the Boston Marathon after 2
weeks of training. Begin with a 10-minute period of light exercise or a brisk walk every day
and gradually increase how hard you exercise and for how long.
How do I stick with it?
Here are some tips that will help you start and stick with an exercise program:
• Choose something you like to do. Make sure it suits you physically, too. For
instance, swimming is easier on arthritic joints.
• Get a partner. Exercising with someone else can make it more fun.
• Vary your routine. You may be less likely to get bored or injured if you change
your routine. Walk one day. Bicycle the next. Consider activities like dancing and racquet sports, and even chores
like chopping wood.
• Choose a comfortable time of day. Don't work out too soon after eating or when it's too hot or cold outside. Wait
until later in the day if you're too stiff in the morning.
• Don't get discouraged. It can take weeks or months before you notice some of the changes from exercise.
• Forget "no pain, no gain." While a little soreness is normal after you first start exercising, pain isn't. Stop if you hurt.
• Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle, for example. Find fun things
to do, like taking a walk through the zoo. Go dancing. Learn how to play tennis.
Making exercise a habit
• Stick to a regular time every day.
• Sign a contract committing yourself to exercise.
• Put "exercise appointments" on your calendar.
• Keep a daily log or diary of your activities.
• Check your progress. Can you walk a certain distance faster now than when you began? Or is your heart
rate slower now?
• Ask your doctor to write a prescription for your exercise program, such as what type of exercise to do, how
often to exercise and for how long.
• Think about joining a health club. The cost gives some people an incentive to exercise regularly.
How can I prevent injuries?
Start every workout with a warm-up. That will make your muscles and joints more flexible. Spend 5 to 10 minutes doing some
light calisthenics and stretching exercises, and perhaps brisk walking. Do the same thing when you're done working out--until
your heart rate returns to normal.
Pay attention to your body. Stop exercising if you feel very out of breath, dizzy, faint or nauseated, or have pain.
Sneak exercise into
your day
• Take the stairs instead of
the elevator.
• Go for a walk during your
coffee break or lunch.
• Walk all or part of the way
to work.
• Do housework at a fast
pace.
• Rake leaves or do other
yard work.
Wk 10: Exercise
Benefits of regular exercise
• Reduces your risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity
• Keeps joints, tendons and ligaments flexible so it's easier to move around
• Reduces some of the effects of aging
• Contributes to your mental well-being and helps treat depression
• Helps relieve stress and anxiety
• Increases your energy and endurance
• Helps you sleep better
• Helps you maintain a normal weight by increasing your metabolism (the rate you burn calories)
What is a target heart rate?
Measuring your heart rate (beats per minute) can tell you how hard your heart is
working. You can check your heart rate by counting your pulse for 15 seconds
and multiplying the beats by 4.
The chart to the right shows the target heart rates for people of different ages.
When you're just beginning an exercise program, shoot for the lower target heart
rate (60%). As your fitness improves, you can exercise harder to get your heart
rate closer to the top number (85%).
What is aerobic exercise?
Aerobic exercise is the type that moves large muscle groups and causes you to
breathe more deeply and your heart to work harder to pump blood. It's also called cardiovascular exercise. It improves the
health of your heart and lungs.
Examples include walking, jogging, running, aerobic dance, bicycling, rowing, swimming and cross-country skiing.
What is weight-bearing exercise?
The term weight-bearing is used to describe exercises that work against the force of gravity. Weight-bearing exercise is
important for building strong bones. Having strong bones helps prevent osteoporosis and bone fractures later in life.
Examples of weight-bearing exercises include walking, jogging, hiking, climbing stairs, dancing and weight training.
What about weight training?
Weight training, or strength training, builds strength and muscles. Calisthenics like push-ups are weight-training exercises
too. Lifting weights is a weight-training exercise. If you have high blood pressure or other health problems, talk to your family
doctor before beginning weight training.
What is the best exercise?
The best exercise is the one that you will do. Walking is considered one of the best choices because it's easy, safe and
cheap. Brisk walking can burn as many calories as running, but is less likely than running or jogging to cause injuries. And it
doesn't require any training or special equipment, except for good shoes.
Walking is an aerobic and weight-bearing exercise, so it is good for your heart and helps prevent osteoporosis.
Wk 10: Your Body Can Burn Fat on Its Own
Your Body Can Burn Fat on Its Own, by Debbie Rocker
Wouldn’t you just love it if your body decided to burn fat and calories on its
own?
It can:
Exercise in short, intense bursts (interval training) for effective fat burning after
exercise.
Increase the amount of resistance/strength/weight training you do, to build more lean
muscle. Muscle is “metabolically active” and burns more calories than other body
tissue even when you’re not moving.
And of course, for best results:
Chill on the amount of food you are eating.
Technically:
Our bodies are built to survive, so when you exercise for long periods of time (often
and consistently) your body thinks it needs to hold on to fat for energy. Doing short
(12-15 minute), intense exercise sessions builds strength and burns calories, but not
fat, so it “feels safe” using fat stores for energy after exercise.
Resistance training (using extra weight) helps build lean muscle mass (and strong
ones), and muscle burns more calories than fat.
If you are obsessing over things like fat grams and not eating a nutritious diet, your
body will reserve energy (store fat) to survive.
Realistically:
Varying your exercise is the most effective and efficient way to stay lean and healthy.
You must do some longer exercise to build cardiovascular endurance, burn lots of
calories, and yes, even burn fat during exercise - your body will not click in to “save”
mode unless you exercise for long periods of time, regularly and often.
You must do resistance training in order to build muscle and strong bones.
Nobody wants to exercise more - and we don’t want to train our bodies to need more
exercise to stay fit. So exercise efficiently - two short, very intense (relative to your
level of fitness) training sessions weekly, like a 15-minute fast run/walk or fast cycling
sprint intervals, and - two moderately long, moderately intense sessions (30-45
minutes) of strong walking, cycling, or yoga, - with one long day (60-90 minutes) of a
moderately paced walk/hike. That’s a great five-day/week training schedule.
Eat moderately - stop counting fat grams and calories and look at how much food is on
your plate! And eat more nutritiously by eating foods that are natural and unprocessed.
Wk 10: Is Stress Making You Fat
Is Stress Making You Fat?
Provided by: Women’s Health
By David Zinczenko, Men's Health
Like just about everyone else I know, I'm pretty much stressed out to the max. I have family
issues. Work issues. Love life issues. And that Edie on Desperate Housewives . . . oh, she
makes me so mad!
All this anxiety isn't good for us. You probably already know that stress can raise your blood
pressure, diminish your sex drive, and cause excessive horn-blowing in traffic. But did you know
it's one of the biggest factors in determining your weight, as well? Here's why.
Stress Changes Your Body
Stress isn't just something you feel in your head. It's something that trickles all throughout your
body. Under stress, your body produces two hormones: adrenaline and cortisol. Adrenaline is
like lighter fluid, and cortisol is like charcoal. The former quickly burns off the immediately
available sugar in your blood, so you can fight or flee whatever is stressing you. Cortisol
continues to fuel the fire, pumping more sugar into your blood so you have energy to burn. The
problem is that excess sugar coursing through your blood is meant to help you flee the sabertoothed
tiger or battle the charging wild boar. It's made to be burned off quickly as you either
escape or attack. When the stress comes in a more modern form like a pressing deadline or a
stack of unpaid bills, you can't literally fight back or flee. And without that burst of physical
activity, you don't have the chance to burn off that extra blood sugar. Instead, it gets stored in
your belly as fat.
Every time you feel anxious over those bills or deadlines, there's more mush added around your
middle. In a recent study at Yale, women who were most susceptible to stress had both higher
levels of cortisol and greater abdominal fat than non-stressed women. And the ladies under
stress stored fat primarily in one place: their bellies.
Stress Incites Your Cravings
You know the kid in school who always egged you on to do the things you didn't want to do -
throw spitballs, trip the math-club president in the cafeteria, or touch your tongue to the frozen
street sign? That's what stress is: the instigator. It goads you to do things you know aren't good
for you, and under pressure, you cave in and do them anyway.
If you reach for chow when you're stressed, it's not because you're weak. It's because you're
programmed to do that. Researchers at the University of California, San Francisco, have
identified a biochemical feedback system in rats that could explain our stress/craving
connection. In their study, the researchers determined that stress stimulated a flood of
hormones that prompted the rats to engage in pleasure-seeking behaviors like eating highcalorie
foods. While observing pleasure-seeking responses in rats might explain a lot about
Charlie Sheen, what does it say about the rest of us? Well, a study done at Yale University
found that people with higher stress-induced cortisol levels ate more food - including more
sweets - than people with lower cortisol levels.
Stress Keeps You And Your Weight Up
A University of Chicago study showed that men who slept only 4 hours a night had cortisol
levels 37 percent higher than men who got a full 8 hours. Men who stayed awake the whole
night had levels 45 percent higher than the well-rested guys. And remember, increased cortisol
equals more fat stored in your belly. Another study tracked the work habits and weights of nearly
Wk 10: Is Stress Making You Fat
1,800 men over a 12-month period and found that those who regularly logged late hours were
36 percent more likely to tip the scales at above-normal weights than the 9-to-5ers.
That's another reason why letting go of stress is an important step toward letting go of pounds.
Another University of Chicago study showed that men who were relaxed enough to get deep,
quality sleep secreted almost 65 percent more human growth hormone (HGH) than men who
didn't fall into deep sleep. Why is HGH important? It helps prevent the loss of muscle mass that
can be caused by cortisol. And muscle mass helps you burn calories and maintain a constantly
burning metabolism.
Stress Changes Your Decisions
Sure, you have every intention of eating right. But when dinner is something that can be
considered only in the 15 seconds of free time you have each evening, It’s awfully tempting to
swing through the drive-thru and pick up something that's ready faster than you can say, I’ll
have fries with that. More and more research is showing that a journey to the fast-food
emporium is almost as dangerous as a hunting trip with Dick Cheney. Consider:
One study found that fast food increases the risk of obesity and type 2 diabetes. Subjects who
consumed fast food just two or more times a week gained about 10 more pounds than
participants who consumed fast food less than once per week.
The high-fat, high-carbohydrate content of fast food messes up your blood vessels. A University
of Buffalo study found that levels of arterial inflammation remained high for 3 to 4 hours after a
high-fat meal. (The study was conducted using an Egg McMuffin and hash browns.)
Soda contains high levels of high-fructose corn syrup. On average, we drink 50 gallons of soda
per person per year. Yes, you read that right.
Fast and convenient foods are soaked with trans fats. In a 9-year study of more than 16,500
men, researchers found that for every 2 percent increase in trans fat intake, men added onethird
of an inch to their waists. (Mono- and polyunsaturated fats had no effect.) Plus, an 80,000-
person Harvard study found that getting just 3 percent of your daily calories from trans fats
increases your risk of heart disease by up to 50 percent. To put that in perspective, 3 percent of
your day's calories totals about 7 grams of trans fats - that's roughly the amount in a single order
of fries.
So Now What?
Okay, so this is the point in the book where I tell you to relax, not work so hard, and get more
sleep. That would also make it the point at which you close the book, hurl it across the room,
and start cursing my ancestors. So let's see if we can find a better way, shall we?
Like I said, I’m just as stressed as you are. I don't have any magical solutions for finding
relaxation and inner peace, and I can't call your boss, your kids, your spouse, and your creditors
and tell them to back off. (Well, I could, but I'd have to charge you a lot more for this book.)
Instead, we need to learn to embrace the stress in our lives and start making it work for us. Not
to get all new-agey on you (incense is not my thing), but the fact is, we need stress. For
example, too much cortisol may force us to gain weight, but too little isn't good for us, either. We
need cortisol to help with organ function. Too much stress may make us confused, anxious, and
angry, but too little stress makes us bored - and boring.
So the point of this book is to help you manage your stress and undo the evils that it can wreak
Wk 10: Is Stress Making You Fat
upon you. As long as you have the quick and easy meals and healthy ingredients outlined
beginning in chapter 4, you'll have a great weapon with which to battle the ravages of stress.
You'll always have healthy food at your fingertips, so you won’t be at the mercy of the drive-thru.
You'll always be full, so you won't reach for an unhealthy snack when deadlines approach. And
you'll have all the food you want in the time you have, so you can get back to what's really
important in life - like trying to figure out who's who on Lost.
In the following chapters, you'll learn techniques that will help you take control of your time and
your food by:
Planning your meals one day at a time, so you can avoid impulsive decisions
Eating six times a day to avoid extreme hunger ups and downs
Making your own meals, so you know exactly what ingredients are being used and, more
important, which belly-inflating ones aren't
You can fight stress with food –
With good food.
With Powerfoods.
With food that takes less than 6 minutes to make.

WEIGHT LOSS INFORMATION for 6-10-13

Hello, everyone!  Great class on Monday!  I liked watching you have standing conversations about what you gathered from the information and how that will help you create your new healthy lifestyle!  You were all put to the test over the dining out smart quiz and congrats goes out to Curt for getting 100%!  FOR NEXT CLASS....you will be studying the "fiber factor", you do not want to miss this class!

Thanks to the team of coaches for the support and energy they provide to this challenge and thanks to all the challengers willing to share and discuss the information!  

BIGGEST LOSER:  CURT with 10.8 pounds over 2 weeks.  He walked away with a Hydrate to keep him hydrated on all the power walking he does AND a gift card to use at Adrian Therapeutic Massage!  ENJOY 

SPECIAL REMINDER  The Answer and Katie Rowand is hosting a Zumba FUNdraiser for a local family who very recently lost everything they have in house fire.  With a brand new baby born just a week later, they really need our help! 

JUNE 15
Starts at 12:30
$5/participation fee per hour
Ends at 3:30
DONATIONS ARE WELCOME
For all fitness levels!
Tell everyone you know!
 
The Fiber Factor for Losing Weight
CHEATER'S DELIGHT VIDEO  CLICK TO WATCH!



We are on the same program… why are they losing weight faster?
All calories are not the same. Each ounce of food is not the same in the way your body responds.
Use foods for more benefit in losing weight.
Fiber binds with fats of which contain calories to carry them through the colon and to not be
absorbed. Each gram of fiber can flush with it 7 calories approximately. So the average
American whom eats only 12 grams of fiber in a day only flushes about 84 calories from their
day. Health standards recommend eating 35 grams of fiber each day thus flushing 245 calories.
Or increase your fiber to 45 grams of fiber per day for a flush of 315 calories. So if you eat a
1200-calorie diet you can flush ¼ of those calories simply by adding in food that are high in fiber
at each meal, or supplement the fiber into your meals with powders and tablets.
The idea is to work within your calorie guidelines for weight loss to eat 3 meals and 3 snacks
every day to boost the metabolism in favor of dropping stored calories.
For a female that is 160 pounds her target should be 1200 calories eating 45 grams of fiber and
flushing 315 calories she has a net calorie day of 885 calories. Let’s say this woman is not active
no exercise so her Active Metabolic Rate is 1600 calories. To lose 1 pound of body fat you need
a deficit of 3500 calories. She is at a deficit of 715 calories repeat that deficit for 5 days
consecutive and every 5 days and she will lose 1 pound of body fat every 5 days or 6 pounds in a
month, just by the fiber she is now consuming. Multiply that by a year and you could reach 72
pounds dropped in 12 months – just by eating fiber.
Solution: 1200 calories, 35 grams of fiber…So let’s make it easy.
For Breakfast and Lunch 250 calories -- 10 grams of fiber -- 20 grams of protein
Herbalife ShapeWorks Shake:
8 oz milk
2 heaping TBS Formula 1 Protein Powder (3 grams)
1 rounded teaspoon of Active Fiber powder (5 grams)
1 cup strawberries OR ½ cup blueberries OR 1 banana (2 grams)
Choose 3 servings for 3 snacks each day
Herbalife Soy Nuts -- 110 calories -- 6 grams of fiber
1 cup of Blackberries – 60 calories -7.3 grams of fiber
1 cup of Blueberries – 80 calories - 3.5 grams of fiber
Large Orange -- 86 calories – 4.4 grams of fiber
1 medium Pear – 100 calories - 5.5 grams of fiber
Sliced Apple with 1 TBS Peanut Butter spread onto it - 170 calories – 4 grams
Dinner: Meat, Veggie, Sweet Potato OR Rice (Brown or Parboiled) OR Whole Wheat Pasta
Wk 8: High Fiber Diet
HIGH FIBER DIET
Dietary fiber can help your colon and is an important part of the management of diverticulosis and
irritable bowel syndrome. It speeds the progress of food passing through your digestive tract and
promotes regular bowel movements. The increased ease of stool passage keeps the intestinal muscles
in good shape and prevents the sluggishness that leaves stool sitting in the colon for long periods of
time. This may help to prevent diseases of the bowel, including the formation of polyps, which, when
left unattended, may lead to bowel cancer. Furthermore, fiber may bind with or dilute cancer-causing
agents in some foods and help push them out of the body rather than allow them to be absorbed into
the intestines.
WHAT IS FIBER?
Fiber is the structural part of fruits, vegetables, and grains that your digestive system cannot digest or
break down. Increasing fiber in the diet can be an important factor in improving your overall wellbeing.
For instance, bran has been found to reduce blood sugar and to lower cholesterol. Bran has
become a friend to the dieter as well, because it is effective as part of an overall weight control
program. Fibrous foods give you a sense of fullness because of the bulkiness of fiber. Fiber-rich foods
require more chewing. So eating takes longer and you feel satisfied sooner. Fiber has almost no
calories because your intestinal system does not digest it.
WHAT FOODS CONTAIN FIBER?
Cereals, fruits, and vegetables all contain some fiber (see the fiber chart). Foods vary greatly in the
amount of fiber they provide. Milk and its products, fats, meats, poultry, fish and eggs contain NO
fiber at ALL. The richest source of fiber is grains, such as cereals. But the fiber content varies,
depending on the milling and refining process of the product. Excellent high-fiber cereals are all-bran,
bran buds, 100% bran, and fiber one. Any of these, may be used in cooking and added to many already
prepared foods.
HOW MUCH FIBER DO I NEED EACH DAY?
Aim for 25-35 grams of fiber daily, BUT work up to it as your system tolerates it. If you are currently
consuming little or no fiber in your diet, make the change gradually. Don’t shock your intestinal tract.
Introducing large amounts of fiber too abruptly may result in cramping, increased gas, or even
diarrhea. If any of these occur, cut back on the portion of cereal you are eating, then gradually increase
the amount until you can tolerate one cup per day, which will provide you with you fiber requirement.
ISN’T IT HARD TO EAT ON CUP OF FIBER A DAY?
Not really. You don’t have to eat on whole cup at one sitting. There are numerous ways to get the fiber
you need. Enjoyably: take a half-cup in the morning and the rest at night. Put out a cup of cereal in the
morning and snack on it during the day, or use it as a topping on ice cream, custard, and other more
palatable foods. Cook with recipes that use bran-baking with bran is an o9ld and familiar culinary
technique. Try using bran instead of breading on chicken and fish, breakfasting with bran cakes, or
making meatballs with bran filler.
WHAT ELSE CAN I DO?
Increase your fluid intake. Drink WATER. Since dietary fiber is somewhat sponge-like it absorbs
water. Additional amounts of water are helpful in pushing the fiber along its course.
Wk 8: High Fiber Diet
Exercise, A daily walk or run helps to promote bowel regularity.
DO NOT overcook your vegetables; steaming and stir-frying are excellent in preventing the
breakdown of beneficial fiber.
Choose healthy snacks. Try eating an apple instead of drinking apple juice. The juice provides NO
fiber, BUT an apple can supply 3.5 grams of dietary fiber. High fiber snacks include popcorn, fruits
and raw vegetables. It will also help you cut calories.
LIST OF FIBER FOODS
Food Serving size Grams of fiber
Apricots, dried ¼ cup 7.8
Honeydew melon 1 Wedge 13.0
Fresh Pear 1 small 2.6
Prunes ½ cup 7.8
Raspberries ½ cup 4.6
Rye Wafers 3 23.0
100% Bran Cereal ½ cup 8.4
Fiber one 1/3 cup 11.0
Baked beans ½ cup 8.8
Brussel sprouts ½ cup 23.0
Kidney beans ½ cup 9.3
Lima Beans ½ cup 4.5
Peas ¼ cup 8.4
Spinach ½ cup 5.7
Sweet potatoes 1 3.5
What if my palate just doesn’t like these fiber foods of fruits and veggies… is there another
source of fiber?
With the statistics surrounding colon cancer it is apparent that many do not make these foods a priority
– yet there is another solution to seek! Supplementation!
Fiber Powder as in Herbalife’s Active Fiber Powder (simply 1 rounded teaspoon) easily mixed in any
liquid offers 5 grams of essential fibers to keep the system moving waste through the colon. When on
a calorie controlled diet with meal replacements this added teaspoon of Active Fiber Powder keeps you
feeling fuller and your appetite satisfied longer. This blend also encourages the growth of “friendly”
bacteria.
Wk 8: High Fiber Diet
Fiber supplements that offer acidophilus replenish the intestinal flora and support the healthy bacteria
the counter balances the bad bacteria that festers and causes disease in our colon. Herbalife’s
Florafiber is an excellent solution to get the acidophilus in an easy tablet taken with meals.
Fiber is also known to bind with fats, and when eaten with meals that have saturated fats will help bind
the saturated fats and take it through the colon to be eliminated and not absorbed into the body. The
market likes to refer to these as “fat blockers” and Herbalife’s Thermobond does just that. These
binding fibers have also been proven to create a feeling of fullness.