Sleep Your Way To A Smaller Belly

woman-pinching-belly-fat-8-reasons-why-diets-make-you-fat-by-healthista-1It’s a little known fact that sleep deprivation can prevent weight loss. To make matters even worse it actually promotes weight gain!

“Researchers found that when dieters cut back on sleep over a 14-day period, the amount of weight they lost from fat dropped by 55%, even though their calories stayed equal. … So it’s not so much that if you sleep, you’ll lose weight, but that too little sleep hampers your metabolism and contributes to weight gain.” WebMD Jul 30, 2016

How? Simply put when your body is deprived of sleep if it comes metabolically sluggish. The ability to produce insulin – A hormone responsible for taking carbohydrates (sugars) out of the bloodstream and putting it where it needs to go – is reduced. As a matter of fact, Insulin sensitivity is reduced by 30%.

If your body’s ability to produce insulin is compromised, the sugars for your bloodstream are more likely to end up being stored as fat.

To make matters worse sleep deprivation makes your brain groggy. Our ability to make decisions is compromised and our brains crave more sugar. Our feedback reward system goes out of whack and we start to seek rewards elsewhere. That’s partially why you get hungry at night.

You’re also awake more hours of the day. There are more opportunities to eat and you will get hungry or throughout those long hours. When we’re tired we tend to make poor choices and eat larger portions. Hence one piece of cake turns into two!

Even worse your body‘s production of cortisol also increases. Cortisol is the hormone partially responsible for hanging onto body fat.

If your cortisol levels go up it’ll be very difficult to lose weight.

As a matter of fact “Researchers found that when dieters cut back on sleep over a 14-day period, the amount of weight they lost from fat dropped by 55%, even though their calories stayed equal. They felt hungrier and less satisfied after meals, and their energy was zapped.” (WebMD)

So what can you do? Get more sleep! Here’s how:

  • Find some downtime at night without electronics (including tv).
  • Make sure to turn off the lights. Your brain knows to go to sleep when it’s dark.
  • Read a book (use a soft night light only) or meditate
  • Watch what you eat! Be mindful of making better choices during the day.

For these tips and more or for help with nutritional programming, weight loss or fitness Drop us a note or connect with us on Facebook. Our strength lies in helping other people living happier, healthier lives!

Yours in Health,

Tony Bianchino
Founder, Out Run Your Fork
973-348-9898

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The One Simple Key To Weight Loss – and it’s in your hands!

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The Key To Weight Loss Is In Your Hands

If You Feel Like You’ve Been Stuck For A While, Then Maybe It’s Time For A Very Simple Change.

There are lots of reasons why many of us are not quite at the level of fitness that we desire. Maybe we want to lose a few pounds around the midsection or maybe we want to tighten and tone our arms and legs. Whatever the goal is we need to keep in mind that weight management is 70% nutrition. Now, I am not discrediting exercise in the least. But as our name “Out Run Your Fork” suggests: if you exercise a lot and continue to miss step on your nutrition, then you’ll never get where you want to go. Exercise alone is not enough. You simply can’t Out Run Your Fork.

So let’s start by focusing what is in your control. If we think about it they’re only four things we can control: 

  • our thoughts
  • our words
  • our attitudes
  • our actions

While there are many root causes as to why people don’t do what they’re supposed to do, we are going to leave the first three items for future articles. This article was going to focus on the final one of these: our actions.

I heard somebody say once, “It all starts with your hand.” He went on to explain that when you’re making a choice you could choose to reach for a healthy food or you can choose to reach for an unhealthy food. It’s what you reach for that’s going to determine what you put in your body. If you don’t put it in your hand, then you can’t eat it. Think about it for a minute. It’s so simple, so why is it so difficult? The answer is determined by one word: desire.

Desire: that which we fix in the foremost of our minds is what we focus on minute after minute, day after day, week after week, month after month, year after year. It creates a burning desire to reach that goal. But a burning desire without a plan of action will not yield results. Without a plan of action there will be no action. So, the first step is to create a goal and that an action plan on how to reach that goal. The next step is to simply move into action. The simplest action is to make better choices. The way you can make better choices is by reaching for foods that will move you closer to your goal and leaving the food alone that will prevent you from moving toward your goal. Is everyone with me so far? Good!

Let’s turn that desire into action: 

  • The next time you are given the choice of reaching for an apple or a muffin, choose the apple! 
  • When you know you’ve eaten your portion of food, don’t reach out for more!
  • If given the choice of baked potato or french fries, duh!… (yes, go for the potato)!

Set friendly reminders. Write a note on your hand that says “It starts here.” Put a note on your debit card or wallet. On Your refrigerator door. On your water bottle. Anywhere you can see it prior to grabbing that piece of coffee cake and ramming it into your face. Keep healthy snacks nearby: an apple in the car or desk drawer at work. A small amount of nuts (look at the serving size!) in your purse. A protein shake  in your gym bag. A low calorie protein bar in your briefcase. Sneak in healthier alternatives wherever and whenever you can. TIP: Just be sure to watch total calories!

STOP reaching for the Bad and START reaching for the Good!

For more helpful information on healthy eating and fitness why not take advantage of a Free No Obligation Phone or In-Person Consultation. Call usemail us or book your free appointment today!

Janhavi Healthy and Fit

3 Most Common Fitness Mistakes And How To Avoid Them

Janhavi Healthy and FitWe all know the person who gets overly excited to try new things but then quickly gets bored or drops at the first sign of resistance. You know the one: the guy or gal who’s all gung-ho for the newest workout trend or the latest diet plan. They become hypnotized  by their new found obsession and that’s all you ever hear them talk about! It’s all Keto-this and Paleo-that. And you hear it so much that it makes you want to puke! But, then, just as suddenly as it started,  they lose their enthusiasm and get into a funk about how “it didn’t work for them.”

These people all share the 3 most common mistakes which prevent them from gaining a healthy lifestyle.

Lose Weight with Nutrition Programs Designed Specifically For You.

  1. No Plan. You’ve heard it so many times before that if you fail to plan then you are planning to fail. so, before you start write down your goals and your timeline for achieving them. For example, if you want to lose 20 lbs for your wedding that’s happening in 3 months, then write down “lose 20 lbs in 3 months.” Then write down what you’ll need to do over the course of those three months in order to help you lose those 20 lbs. If you’re not sure, then sit with someone knowledgeable who can help you reach that goal.
  2. No Follow Through. All too often people are initially excited, but then they let their enthusiasm fade. This usually happens because they get bored, aren’t getting results, or realize that it’s requiring them to put in more effort than they want. If you’re not getting results (and it’s been more than a week), then you need to re-evaluate and seek some advice. Otherwise, keep at it and make one good decision after another. When you’re reaching for that donut or hitting the snooze button to skip the gym ask yourself: Is this going to get me closer to my goal or push me further away? Then make the right decision to move you closer to your goal. Later on, when faced with another choice make another good decision. Follow that up with yet another good decision. And another. And another… you get the point. It’s all about being consistent and making the right choices.
  3. No Celebrating. You’ve been working hard all week at this workout and diet thing and when you step on the scale it says you lost 2 lbs! Woo-Hoo! Glorious! It’s time to go celebrate with your friends to share the good news… right? Wrong! While it’s ok to celebrate, just make sure you do it the right way. Instead of knocking back some booze or ordering that calorie busting desert why not go shopping for that new dress  you plan on wearing when you reach your goal? There’s something very motivating about taking your hard-earned money and buying a dress that you don’t fit into now, but you will once you lose the weight. Oh, and leave it on a hanger outside your closet door. This way you’ll see it as soon as you wake up in the morning, when you return home from work and also before closing your eyes and going to sleep at night. It’s very motivating.

These are the top three mistakes you’ll want to avoid if you’re looking to make a change. Not surprisingly this formula works for everything you seek to accomplish in life. Plan, Follow Through. and Celebrate Wisely. You’ll be set up for success in no time!

For more information about our nutritional programming please call or email us. Or you can simply schedule your free consultation and see how we can help.

The Secret To Losing Weight And Keeping It Off

If you’ve ever lost weight and gained it back or tried diet programs that just don’t work, then read on! For most of us the struggle of balancing our busy lives, unpredictable schedules and love of all things food can all create some serious roadblocks in our plans to stay healthy. Maybe you play chauffeur to your kids. Maybe you’re balancing full time work and full time school. Or maybe you’re a busy executive and can’t seem to get time to workout. And to top it off, we’re tired at the end of the day. I mean worn out. The last thing we want to do is go to a gym and work out!

So, how, then do we get the help we need to lose weight and keep it off? The answer is so surprisingly obvious, yet many of us overlook the most powerful tool for creating changes in your life:  Get a group of friends who want to do it together! 

Bang! You probably just smacked yourself in the head or you want to smack me in the head for giving such a “no-duh” answer. But, the reality is that support groups and accountability are two of the most powerful tools in accomplishing a goal.

The following are tips on how to select the right group, set goals and expectations in order to get results.

  1. Choose Wisely
    When selecting a team of two, three or more people make sure that they are serious about getting healthy. Some key indicators are they are excited and involved in the planning process. They engage, share ideas and ask questions to move things forward.
  2. Set Achievable Goals
    Find out everyone’s goals. They may be different. Your friend Sally may want to lose 30 pounds and your friend Sam may want to run a 5k. Regardless of the goal you’ll want to design a timeline and expected milestones so you can track your progress. When choosing a weight loss goal, most people have a general idea of something like, “I want to lose 30 pounds.” The next question you should ask is “When? By when would you like to lose the 30 pounds?” Then set a timeline for losing the weight within the specified time. But make sure the goal and timeframe are reasonable for the individual. We’ll talk more about that later.
  3. Be Accountable
    Check in with each other everyday. Maybe even multiple times per day. Apps like MyFitnessPal make it easy to stay in touch and see how your team is doing. You can post status and encourage each other for a job well done. The biggest boon to using these type of apps is that they hold you not only accountable to each other, but they hold you accountable to yourself.Throughout the day you’ll see your food plan progress and you’ll see the calories and macros that you’re eating and see where you are in regard to your daily caloric “budget.” I find this to be the biggest eye-opener for most people. More often than not people over-estimate or under-estimate how many calories they are actually eating. Food logging will expose the truth and allow you to make positive changes so you can lose weight and keep it off for life!
  4. Get Together
    Nothing beats going to the gym or exercising out side with friends. Whether it’s a hike, a gym workout or simply a walk outside, exercise becomes more fun when we add the social component to it. Plus we get time to spend with the people whom we always tell “We really should get together, but I’ve just been so busy lately….” Now you’ll have a reason to get together and achieve your goals at the same time. It’s a Win-Win. Ding Ding Ding!

These four tips are the foundation for good planning and the beginning phases of execution for a healthy weight loss program. But remember, nothing happens without a strong desire and worthwhile goal. Here you can read the 5 Tips For Success and apply them to your new health program.

Subscribe to our newsletter and you’ll receive free tips, tricks and information on all things health and wellness. By the way, in my opinion these newsletters are a gold mine of information PLUS you’ll always know when and where the next free seminar, get together or free group training is being held. So don’t miss out on this wealth of information and fun events. Subscribe here.

About the Author: Tony Bianchino is a successful entrepreneur in the fitness industry and is sought out internationally as an acclaimed motivational speaker.

*Disclaimer: Always consult a physician before engaging in any exercise or weight loss program.

Avoiding Injury With Mobility Work

Screen Shot 2017-04-30 at 4.42.33 PMOk,  imagine this: You’re in the pool playing volleyball with the kids in the pool club. You’re having a great time, the sun is out, the sky is clear blue and everyone is having a good time. It’s super hot outside, but you don’t feel it because the pool water is the perfect temperature. Ahhh, heaven!

You get to take the next serve set after winning the previous point. You’re winning and feeling a little more than confident. You smile as the ball comes at you again, but it starts falling a little shorter than you anticipated. You thrust off your back foot to lunge for it and *pop!* … You feel a pain in your groin. It gets worse but you keep playing. You finish your gamed think it just needs a little rest so you lounge out the rest of the day. The day passes and as the sun begins to go down the pool starts getting ready to close up. You get up to gather all your loose belongings and *ouch!* … your groin hurts. Really bad. Holy chips. What’s going on? This is more serious that you thought…

Injuries happen to all of us and if left untreated can hang around for a looooong time. But what if there were a way to help prevent these types of injuries? Well, the good news is: There is! Mobility training combines stretching and functional movements to keep muscles loose and to identify fix deficiencies. See this example of mobility training using a sledgehammer.which is kind of fun.

Why Mobility Training? When we are born we have full mobility: flexible joints, full range of motion, no impingement or tightness. But as we age we slowly lose our pliability. Now, I’m not talking about aging as a 40, 50, 60-year-old person and up. I’m talking about 5 years old, 10 years, 15 years and further.

So many things happen over time that cause us to lose mobility. Small injuries and mis-steps cause up scar tissue to build up and may have caused you to walk differently or move differently, favoring one side over the injured side. The effect is we never we train ourselves to move quite the same again. Our bodies are amazing mechanisms that constantly compensate for various deficiencies.

But trauma isn’t the only way to lose mobility. Repetitive movements can cause elongation in one muscle and tightness in the opposing muscle. The two most prominent examples for all of us are:

Repetitive strain injuries of the wrist, fingers and hands as a result of typing, texting, and similar repetitive movements. Typing type of motions use the “flexors” of the fingers, hand, and wrist.  More than 95% of us don’t take the time to work the “extensor” muscles. These are the muscles that open the fingers, hands, and draw the wrist backward. Overtime the extensor muscles get weaker and the flexor muscles get stronger. This causes constant tightness in the forearms, elbow, hands, fingers and wrists.

In order to “fix “this in balance it is recommended for different types of massage, rolling, and strengthening of the extensor muscles. A quick and easy way to exercise the extensors is to wrap a rubber band around The fingers and Open your hand and spread out your fingers as far as you can. Do this repeatedly and I guarantee you will feel the burn. Those little guys really good worked and they’ll be protesting at first.

A second example is the computer and electronics usage syndrome. Slight rounding of the shoulders forward slight pitching forward of the head. The chest muscles and shoulder muscles get very tight from the slouching we do over our electronic devices and computer keyboards. At the same time The upper back and neck muscles get very weak from not holding your posture correctly.

So how do we fix these issues? In part, mobility training.  Here a few example of what you can do to increase flexibility and mobility in your hips. The movements below are mainly for hip mobility. They can be held for 10-30 seconds or you can slowly work through the range of motion for 10-30 reps.

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Now, a word of caution: if you’re already suffering from an injury you should NOT engage in any physical activity program without consulting your doctor. You might make it worse by further injuring the body part or you might be further weakening a deficient part of your body that might seem unrelated… but it is really the root cause of the problem.

I’ll explain more in my next article and include pics and videos to demonstrate various mobility training movements.

Leave a comment below to let me know which body parts you’d like to see me address first.

Until Next time…

Setting Up A Home Gym On A Budget

screen-shot-2016-12-12-at-10-58-46-pmSo, you want to work out at home, but are on a tight budget… ok, this definitive guide will help you decide which equipment is essential and which can wait.

But first, a few considerations:

Goals: What are you looking to achieve? If your goal is powerlifting or bodybuilding, then your goals will be very different from someone who wants to lose weight and tone up. Maybe you’re an athlete and need to work on power, speed or skill. Again, totally different set of requirements. Once you’ve written your goal, then you can move to the next step which is deciding where you will make…

Space: Do you have a dedicated space for equipment or do you need to clean up after each use? How big is the area? Will you workout outside? In a park? If you like to workout outside there are a few pieces of highly mobile, easy to tote gear that are essential for any workout. If working out in home, make sure you measure the space you have to use. Be sure to add clearance space for any equipment that may need it. For example, you will need room to maneuver on and around your equipment. Be sure to check the “footprint” and clearance space necessary for cardio equipment as well as any resistance machines.

Plan: If you’re new to working out then consider getting help from a professional trainer. Many trainers will offer in home personal training sessions where they can teach you to work out with the equipment you have in your home. There’s nothing more frustrating than getting a workout plan only to find you don’t have any of the equipment you need to perform that particular workout. Make sure you check credentials such as certifications, insurance coverage, and customer reviews when considering using a trainer.

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  1. For general workouts I LOVE suspension training systems. TRX is the well known brand name, however there are a few off-brand alternatives that can save you money.
  2. Yoga Ball or Stabili-Balls are extremely versatile. There is a whole range of exercises that can be performed using the ball. I prefer the largest size and one that is rated for over 200 lbs. You can perform many exercises for stabilization, abs, upper body and more!
  3. Kettlebells. I like these even more than dumbbells. I find them more versatile and they work stabilizing muscles a little bit more. I like to have at lease three of varying weight.
  4. Resistance bands are good for increasing dynamic strength and speed. The allow you to add resistance to many exercises without the need to purchase heavier weights.

Still have room in your budget? Ok, now I’m salivating! If you’ve outgrown these items and want to make a real home gym, then you’re ready for bigger toys like barbells, dumbbells, a weight bench and maybe a weight rack.

Congratulations! You now have everything you need to start working out at home. So, why wait? Get yourself set up and get in better shape right in the convenience of your own home.

For more advice feel free to leave a comment below or drop me an email. Make your next workout your best workout!

Yours in Health,

Tony Bianchino
tony@outrunyourfork.com
www.outrunyourfork.com

5 Things Successful People Do

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Janhavi Rane of Plainsboro NJ is a dentist and a mom of three

New Year Resolutions come on strong like a sudden fever. People all over the world make firm commitments to make more money, be a better spouse, get healthier and  lose weight… Problem is, like a fever, the hot flashes fade with time and life gets in the way. Doubt creeps in and suddenly our goal seems so hard to reach and, oh, we’re ok with the money we make or the way we look. We slowly slip into that coma of complacency and rationalize that our salary is good enough or that you’re supposed to be comfortable with the way you look. Nobody should judge us anyway…

We’ve all been there, but the reality is, we really would like more money, better health or self-improvement. The following is a simple way to create a goal, reach it and then stick with it.

  1. Write your goal. Be specific. If you want a new house, then describe the house in detail. Would it be on the beach? Right on the beach? Would you be able to walk out the back stairs and step into the warm, soft white sand? Would the breeze be coming off the ocean bringing with it a cool touch as you watched the gulls hang in the air only a few yards away? What color are the stairs? Are they wooden? With a railing? When you turn around and look up at the house, how many floors do you see? Is it clothed in wooden shingles or vinyl siding? What color is it…?If you want it you need to be able to visualize it in perfect detail. A goal that is not written down is not a goal at all, it is only a wish.
  2. Focus on your goal. Everything you do should lead with the question: “Will this move me closer to my goal?” If the answer is “Yes!” then do it. If the answer is No,” then don’t do it. Read your goal every day and fix it in your mind so firmly that everything you do moves you in the direction of your goal. While daily goals are important, most successful people prefer to focus on weekly goals and agendas.
  3. Check your GPS. Take assessment weekly and make sure you are still on course to reach your goal. If you’ve veered off course a bit, then be sure to get yourself back on track. This can be done daily, but a weekly assessment is more valuable. It gives perspective without letting you veer too far off course for too long.
  4. Seek failure. Failure is par for the course. You must fail in order to succeed. It’s part of the learning process. Success isn’t just about getting that new house or better job. Success changes a person while they are on the path towards success. By the time you reach your goal you are not the same person as you were when you started out towards it. In order to have more than you have now, you must become more than you are right now.
  5. Never, never, never give up! Sir Winston Churchill said it best. In order to reach your goal you have to keep your wheels turning all the time. When your resolve begins to fade, your goal will be the one thing that keeps you going. Keep talking about it, thinking about it, dreaming about it. When doubt sets in (and it will) turn to your goal and remember why you started out.

These success tips are used by all of the most successful people. How you use them this New Year is up to you. For more help and tips send us an email and we’ll send you our Road Map For Success absolutely free.

About the Author: Tony Bianchino is a successful entrepreneur in the fitness industry and is sought out internationally as an acclaimed motivational speaker.