Experts Share their Best “How-To” Weight Loss Tips

They say it’s the little things that matter, and this is certainly the case when it comes to your weight loss programme. Sure, you need to look after your wellbeing with a healthy diet and exercise regimen, but on top of that you need a few little extras to get your body where you want it to be. So how do you do it? We’ve gathered a few wellness experts together to discuss their top “How-To” weight loss tips.

 

1. How to Satisfy Late-Night Sugar Cravings: Jackie Newgent, RD, author of The Big Green Cookbook, recommends, ‘To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think “fruit first.” Wellness writer Leslie Barrie adds, ‘Enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta. Then sleep sweet, knowing you’re still on the right, healthy track.’

 

2. How to Find the Perfect Workout Buddy: According to Barrie, ‘A workout buddy is hugely helpful for keeping motivated, but it’s important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criteria…Can your pal meet to exercise on a regular basis? Is she supportive (not disparaging) of your goals? And last, will your bud be able to keep up with you or even push your limits in key workouts? If you’ve got someone that fits all three, make that phone call.’

 

3. How to Stock Up Your Cupboard: ‘While there are heaps of good-for-you foods out there, some key ingredients make it a lot easier to meet your weight-loss goals,’ says Barrie. ‘Next grocery store run, be sure to place [these] top three diet-friendly items in your cart: balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads), in-shell nuts (their protein and fiber keep you satiated), and fat-free plain yogurt (a creamy, comforting source of protein).’

 

4. How to Relieve Your Aching Muscles: After a gruelling workout, submerge your lower body in a cold bath for 10 to 15 minutes (you may have to throw some ice cubes in to get it to the 50 to 55 degrees Fahrenheit you’re after). ‘Many top athletes use this trick to help reduce soreness after training sessions,’ says ASICS running coach Andrew Kastor. ‘An athlete training for an important race should consider getting one to two massages per month to help aid in training recovery.’

 

5. How to Tell You’re Wearing the Right Trainers: ‘Your shoes should feel comfortable from the first step,’ Kastor asserts. To achieve this feeling, Barrie advises, ‘Shop in the evening—your feet swell during the day and stop in the late afternoon, so you want to shop when they’re at their biggest. Also make sure the sneaks are a little roomy—enough so that you can wiggle your toes, but no more than that.’

 

6. How to Pick the Right Workout Playlist:Barrie points out, ‘Running with music is a great way to get in a groove (just make sure it’s not blasting too loudly, or you won’t hear those cars!). To pick the ultimate iPod playlist, think about what gets you going.’ Kastor details, ‘I know several elite athletes that listen to what we’d consider “relaxing” music, such as symphony music, while they do a hard workout.’

 

7. How to Weigh Yourself: Newgent explains, ‘It’s best to step on the scale in the morning before eating or drinking—and prior to plunging into your daily activities.’ Barrie adds, ‘For the most reliable number, be sure to check your poundage at a consistent time, whether daily or weekly.’

Categories: barrie, barrie adds, late night, loss, loss tips, nbsp, playlist, trainers, Weight Loss, Workout, workout buddy, Workout Partner

An Exercise in Romance: Make Your Partner Your Workout Buddy

There are so many different aspects to your wellbeing that taking care of it can be a full-time job. You have to take care of your fitness, nutrition, mental health, sexual health, relationship wellness, family wellness, corporate wellness…the list goes on and on! While there may not be one activity that encompasses all the aspects of your wellbeing, it’s best to combine things where you can. So how do you take care of your fitness and relationship at the same time? By making your partner your workout partner! With that in mind, we spoke to Stacie Clark, who co-owns a gym with her husband in Plymouth, Minnesota, to ask for her favourite exercises to do with her hubby. Now you can feel the burn and feel the love at the same time!

 

1. Kneeling Partner Twist: According to Clark, you can ‘strengthen your abs and your bond at the same time with this toner. All you need is a medicine ball (you can use any similar-sized ball if you don’t have one). Kneel on the floor back-to-back, and slowly twist to one side to hand the ball off to your partner (who should be turning toward you). Then twist to the other side as they turn to hand the ball back to you. Continue passing the ball in that direction for 60-90 seconds, and then repeat the exercise in reverse.’

 

2. Wheelbarrow Push Up with Squat: ‘This upper-body move gives your partner a great view of your butt—which sets the stage some post-workout fun,’ Clark enthuses. ‘Start in the top of a push up, and have your partner hold your feet in their hands. Brace your core, and do as many push ups as you can while maintaining your form. As you lower yourself down, your partner should simultaneously lower into a squat, keeping his or her arms straight and engaging his or her butt muscles. Each of you should do 10-20 reps in each position.’

 

3. Dynamic Lunge: Clark notes, ‘The key to this move is precise coordination with your partner—and who doesn’t want to feel like they’re in sync with their S.O.? Stand facing your partner, about an arm’s length apart, and hold each other’s hands. Lunge forward with your right leg as your partner lunges backward with their left leg. Reverse the motion, lunging backward with your right leg as your partner lunges forward with their left. Complete 10-12 reps, then switch sides.’

 

4. Squat & Dip: ‘Have your partner stand one foot from a wall, facing away from it, with their feet shoulder-width apart,’ Clark instructs. ‘Then have them lean back and slide down the wall into a squat until their thighs are parallel to the floor and their knees are directly over their ankles. Their arms should be raised overhead, with their shoulders pressed against the wall. Meanwhile, you should stand 12 to 18 inches in front of your partner, facing away from them. Squat, then rest you palms on their knees, fingers facing forward. Lower yourself by bending your elbows at a 90-degree angle (you should feel it in your arms), then press up back to start. Do 20 reps as your partner holds his or her squat, then switch positions.’

 

5. Partner Shuffle Drill:Clark directs, ‘Grab a ball—any kind will do—and stand face-to-face with your partner with a few feet of space between you. Slightly bend your knees, and engage your core. When someone says “go,” you should both shuffle about 20 feet in one direction, passing the ball back and forth as you move. Repeat in the opposite direction. Continue for 30 seconds.’

Categories: ball, busy schedule, clark, Couples, nbsp, partner, partner lunges, Squat, Workout Partner

Could a Workout Partner Help You Achieve Your Weight Goals?

The marketing around diet plans and weight loss programmes are often geared towards the individual. Adverts tell you to lose weight “your way” or to do “what works for you” – which is certainly a factor to consider – but doesn’t that make weight loss seem a little bit lonely? Surely, the endless road to that gorgeous figure wouldn’t seem so long if you had a friend to walk it with you. This is the theory of Dr. Adam Shafran and Lee Kantor, authors of You Can’t Lose Weight Alone, who argue that you cannot underestimate the value that a health and fitness partner will have to your weight loss goals, and overall wellbeing.

 

1. Accountability: If you didn’t have a boss to report to at the end of the day, would you get as much work done? Probably not, and the same is true of your diet and exercise plan. It’s all well and good having these admirable wellness goals, but when it comes down to actually doing the hard work, you’re likely to let yourself off easy unless you know someone is going to ask you about it tomorrow. You don’t want to let your workout partner down, and they can also make sure you’re being sensible in your regime.

 

2. Fun: You may not love the idea of getting on the treadmill, but what if your best friend was on the one next to you? According to Dr Shafran and Kantor, ‘People enjoy exercise more when they do it with a friend. You dissociate the physicality (and boredom) of exercising with all the fun you are having talking and socialising.’ Don’t think “I’m going to do exercise;” think “I’m going to catch up with my buddy today.”

 

3. Safety Net: Dr Shafran and Kantor explain, ‘Your partner is your insurance policy. She will catch you when you fall. She will forgive you and get you back on the programme…quickly.’ When you’re jogging together and you just can’t run anymore, your partner can stop you from curling up on a nearby bench and jacking it in altogether. Maybe she can get you to carry on to the next lamp post, and then another one, and you can do the same for her.

 

4. Workout Guarantee: You may make exercise plans with the best of intentions, but when the time comes you find there’s other things you’d rather be getting on with, and leave the workout for another day. However, when you set an appointment with someone, you’ll keep it since someone is counting on you. Dr Safran and Kantor note, ‘No one wants to let someone else down.’

 

5. Collective Goals: You and your partner will more easily reach your goals, because you’ve made them together. There’s an element of teamwork AND competition, which means you’ll help each other but you’ll also try to beat each other to reach the goal first. Dr Shafran and Kantor reiterate that you don’t want to look foolish not doing what you told someone you would do, so that accountability factor – and a bit of pride – mean you’ll be slim and trim in no time.

 

6. Teamwork: Having a workout partner means you are part of a team, and so you won’t feel alone in this uphill battle against your weight. Dr Shafran and Kantor point out, ‘Look at celebrities. They have a team to help them look good. They have personal trainers, a chef, a makeup artist, a hairstylist and a personal assistant.’ You may not be able to afford all those people, but you can certainly have a friend to cheer you on, pick you up when you fall, and hold your hand every step of the way.

Categories: accountability, dr shafran, kantor, Lose weight, nbsp, partner, shafran, Teamwork, weight, Weight Loss, Workout Partner