by Amy Reiter in Fitness, January 8, 2017
by Dana Angelo White in Fitness, July 30, 2016
Exercise more and lose weight: So many of us resolve to do both those things in the new year. Every year. But do they actually go hand in hand? And why does it sometimes feel like we actually gain weight when we increase the amount of exercise we get, and lose weight when we moon around the house like a lump? (I know, it’s cold outside, but still…).
That question was recently put to the Well bloggers at the New York Times, who confirmed that studies show that our hunch is correct: We don’t always lose – and sometimes gain – weight when we exercise more. That’s mostly because exercise makes us hungrier and so we eat more – off-setting the calories we’ve burned.
What’s a health-minded person to do? We asked nutrition coach, consultant and yoga teacher Alexandra Caspero MA, RD, CLT, RYT of Delish Knowledge, and the author of the book Fresh Italian Cooking for the New Generation, for her perspective. She works to help clients find their “happy weight.” Here’s what she had to say:
Why do we sometimes gain weight when we start exercising? Shouldn’t it be the opposite? And does that mean we should not exercise if we want to lose weight?
Weight loss is just one of the many benefits to exercise, so I still encourage movement, even if weight gain is a side effect. It’s beneficial for cardiovascular, mental and skeletal health, among other things. And, this isn’t true across the board. The more important thing to focus on is that exercise alone doesn’t equal weight loss; the diet still counts. I break it down to 80/20: Exercise is 20 percent of the equation; diet is 80 percent. Spending 30 minutes on the treadmill likely burns 300-400 calories for the average person, which can easily be negated by an extra serving of pasta. Additionally, exercise may increase appetite and many of my clients think exercising gives them a reason to “eat more,” which isn’t always the case. Read more
by Sally Wadyka in Fitness, Healthy Tips, April 30, 2016
Don’t let the summertime heat and humidity ruin your exercise enthusiasm. Following these simple rules to help make outdoor workouts a success.
Feeling the burn in hot conditions can increase your risk for injury, dehydration and heat illness. Issues can range from minor fatigue and muscle cramping to a more serious case of heat exhaustion. The worst-case scenario is a condition referred to as heat stroke, where the body loses the ability to cool itself. (This is a medical emergency and requires immediate medical attention.) The good news is you can protect yourself by following these five rules.
Rule #1: Hydrate, hydrate, hydrate.
Around-the-clock hydration is imperative for folks who exercise multiple days a week. Water is ideal for moderate activity, but consider choosing a sports drink with calories and electrolytes for more vigorous activities lasting longer than 60 minutes. The American Academy of Sports Medicine recommends 8 to 12 fluid ounces of water 10 to 15 minutes before exercise and 3 to 8 fluid ounces every 15 to 20 minutes for workouts less than 60 minutes. For guidelines on longer-duration workouts, visit the American College of Sports Medicine website or download the Selecting and Effectively Using Hydration for Fitness brochure. Read more
by Dana Angelo White in Fitness, April 16, 2016
Long gone are the days when a hotel gym meant a small, smelly room tucked away in the basement that housed nothing more than a couple of treadmills and a few sad sets of hand weights. Hotels are increasingly going out of their way to provide guests with ingenious ways to work up a sweat. And their efforts are not going unnoticed. According to a recent survey by the research firm MMGY Global, 45 percent of 18-to-35-year-olds, and 38 percent of 36-to-49-year-olds, say that a hotel’s wellness offerings influence where they decide to stay.
by Dana Angelo White in Healthy Tips, February 19, 2016
Looking to heat up your exercise routine? Try one of these hot workouts on for size.
by Amy Reiter in Food News, August 21, 2015
Planning on hitting the slopes for some fun and exercise this winter? Common ski-resort offerings can cause an avalanche of fat and calories. Here are some of the worst offenders and how much ski time you’ll need to work them off.
by Sally Wadyka in Fitness, April 16, 2015
Cutting Carbs Not So Key
Attention, carb cutters: A new study has found that, contrary to the belief of die-hard Atkins fans, it is not necessary to cut carbs to burn fat and lose weight. According to researchers at National Institutes of Health, who published their findings in the journal Cell Metabolism, those who cut an equal caloric amount of fat from their diet are just as, if not more, likely to burn fat as those who cut carbs. “Our study suggests it’s probably the calories in a diet that matter much more than the carbohydrates or the fat,” lead author Kevin Hall, of the National Institute of Diabetes and Digestive and Kidney Diseases, told the Los Angeles Times. The key to losing weight is to reduce calories and keep them down over the long-term, Hall said.
by Jason Machowsky in Healthy Tips, October 18, 2014
Like a car, your body needs fuel — the right kind in the right amount — in order to work properly. “You can’t put 10 miles worth of gas in your car and expect to drive for 30 miles without breaking down,” reasons Alissa Rumsey, a registered dietitian, nutritionist, and certified strength and conditioning coach in New York City. “The same goes for your muscles.”
For that reason, Rumsey recommends not working out on a completely empty stomach. She suggests timing your exercise for three to four hours after a meal or within an hour of a small snack that provides some carbohydrate and protein (like half a banana with a teaspoon of peanut butter). And skip anything that’s too high in fat or fiber — both digest slowly, which can interfere with your workout. Read more
by Amanda Marsteller in Bobby Flay Fit, January 22, 2014
Being a recreational athlete means you take your sport and training seriously, but you have other priorities as well, such as work, family, and friends. Multiple demands can create a hectic schedule, and result in imperfect fueling choices for training – from heavy, fat laden snacks to eating nothing at all. Thankfully, there are a number of easy grab-and-go food options that you can pack with you at the beginning of the day that can keep you fueled anytime your training happens.
by Dana Angelo White in Fitness, October 21, 2013
Bobby Flay manages to stay fit and healthy even with a busy lifestyle as a chef, and he’s eager to share his healthy eating and fitness plan with fans in the return of his his Web series, Bobby Flay Fit.
The focus of Episode 10 is staying fit on the go: When juggling a busy schedule and travel plans, ensure that your regular workout routine and healthy eating habits continue on the road by preparing nutritious meals to take along with you and choosing workouts that can be done anywhere.
Trying to get more activity but not sure where food comes in? Figure out the best way to fuel your exercise sessions by busting these five common myths.