Hey everyone, last week I shared a personal training session that was a revelation to my client and a great source of motivation. Today she weighed in at 3.5 pounds lighter. But, once again, she commented on her increased energy level.  I thought I would write a commercial, like the one that Master Card often airs.
 

• Personal training session - $100
  Sneakers - $85
  Exercise Mat - $29
  Healthy Protein Bar -  $3
   
  THE FEELING of WELLBEING …………..PRICELESS

 Why not write your own commercial.   Just fill in your own personal, positive motivation list and take ownership of it.   Studies show that when you write your goal down, they really happen, that is of course that you take action to make it happen.   Happy writing, but more importantly, Live It!  

Lisa Avellino

Focus 28 Fitness Expert

www.focus28.com

         Often when a person decides to speed up their metabolism with exercise and deplete their fat stores by eating less, a motivator to them is the way they look.   But I argue, the real benefit is in the unseen!   The way you actually feel when you lose the weight!
          Today was the  first personal training session  of a woman who just started a training regamin with me.   She wants to lose 30 pounds. I asked her to carry (like a baby -cradled)  a 30lb free weight for about 1 minute and walk slowly. At first, she looked at me puzzled and confused and said “I can’t lift that”.  I said “I will spot you if you need help”.   She did not need my help. She walked slowly for 1 min. Then after she put it down I asked her how she felt.  

        The other day  I went out to dinner with another couple for dinner. I was really surprised when my friend said, “I just went to Starbucks and did not buy my typical drink”. She said the drink that she often orders twice a day has more than 400 calories and 30 grams of fat. Might I add that it does not have protein or fiber, it’s high in caffeine and costs more than $6 a cup. I was surprised because she was a perfect weight and height, and healthy and fit. The reason I was shocked was because she said I am not willing to give up real food for a drink I thought did not count. She said she was not willing to exercise harder to burn off the 800+ calories and that she was unaware of the caloric responsibility and commitment to such a fun beverage. So, in this case, the new law caused 1 customer to re-think the urge to splurge-just like a hot plate– hands off.   Imagine if the cup itself had a printed label that read-if you drink this you must power walk on the treadmill for 3 hours today! Ouch! That might be a hard sell.  

        So, once again, if fast food is what you desire than why not just make a different choice. Focus28 (http://www.focus28wellness.com/food-and-diet-products/) offers take along (on-the-go) packets of low calorie, high protein chocolate, vanilla and strawberry shakes (just add water), vanilla and chocolate ready to drink shakes, and for those coffee lovers, cappuccino drink, and of course a healthy protein bar, soy nuts or pudding packet are also available.   You can think of these as fast food, because it takes no time to prepare. A low calorie, high protein on-the-go snack, what better kind of fast food is that?
      Now I understand why the fast food giants lobbied to prevent the listing of calories on the big board when you order. Happy snacking everyone! Go ahead and splurge, just splurge consciously, responsibly and think and read the fine print first!!!  

Visit USA Today for article regarding fast food chains (http://www.usatoday.com/news/health/weightloss/2008-07-18-calories-menus_N.htm)

Lisa Avellino

Focus 28 Fitness Expert

www.focus28.com

A vitamin a day, keeps the doctors away
Speaking in general terms, it’s simple to understand why bariatric surgery patients are thrown into a life full of daily vitamin and protein supplements: EATING LESS = LESS ABSORPTION OF ESSENTIAL NUTRIENTS.

Whether you realize it or not, vitamins and protein play a significant role in the overall health of our bodies. Unfortunately, following your surgery, your food consumption is reduced, thus compromising your ability to absorb the nutrients that your body depends on. This reality is caused both by a reduced intake of food and the different stages of diet that you will go through. Certain foods you won’t be able to have during a period of time. You don’t want to add osteoporosis or night blindness as a stepping stone during your road to recovery.

A tough pill to swallow
Vitamin A, B, C, D and all the letters of the alphabet, calcium, iron, folic acid, protein, zinc….
It’s easy to take things for granted and the natural absorption of essential nutrients is one of them. Now that your stomach has been dramatically compromised with bariatric surgery, so has your capacity to absorb vitamins and other minerals.   Welcome to the daily ritual of consuming vitamin and protein supplement.   Here’s a glimpse at some of the nutrients that you will need. Keep in mind that this topic should be discussed with your surgeon and nutritionist.

Can’t move on broken bones - Calcium
Common knowledge dictates that calcium is primarily responsible for strong bones and teeth. After careful research, you’ll come to realize that calcium plays a significant role in other functions of the human body such as; constriction and relaxation of blood vessels, nerve impulses transmission, muscle contraction, and the secretion of hormones like insulin. Following bariatric surgery, there is a dramatic decrease in the production of hydrochloric acid, affecting the absorption of calcium. Your daily intake of calcium will keep diseases, such as the common osteoporosis out of arms reach.

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As we age, our lean body (muscle) mass generally decreases and the ratio of body fat to lean muscle mass increases.   Simply put, we get fatter even if we remain at the same weight.   The amount of physical exercise can have a slight difference in the process, but people who are sedentary are at higher risk.   The most important fact to remember is that muscle burns calories and fat does not.   Also, women tend to have a higher percentage of body fat to lean body mass than men in adulthood.   Because of these facts, women who do not participate in a diet or exercise program is set for automatic weight gain in their adult years.   My advise is to start and exercise program and remain as active as possible.   Also, try different food programs that are calorie restricted.   You will not only look and feel better, it will add years to your life!

Lisa Avellino

Focus 28 Fitness Expert

www.focus28wellness.com

Sometimes staying cool is a state of mind and body.

If you feel overheated you may also feel over stressed. The other day I felt very warm. Being a fitness and health expert, I know the signs and recommendations to prevent heat exhaustion .drink water and limit your outdoor activity. It is recommended to drink at least 1/2 of you body weight in ounces-so, for example, if you weigh 120 lbs, try to drink at least 60 oz of H2O throughout the day. Anyway what I found particularly interesting is that although I was drinking and limiting outdoor activity I still felt warm. Then, I tried to make a conscious effort to relax and meditate. I visualized a beautiful beach scene with a breeze and a perfect blue sky. Then I added the mental image of calm “quiet the mind”, no business, no to do list. I suddenly felt a big weight lift and a cool relaxed feeling and I was very cool. The point is just like we shut down the computer, staying cool on a 97 degree day can be affected by a simple time out. Of course, drink wonderful healthy drinks too.   My favorite is the high protein passion fruit from Focus28.   Don’t forget to add a time-out while you sip it and add a mental seascape. It is like having a mini-vacation in the middle of the day and it will keep you cool!!  

Lisa Avellino
Focus 28 Fitness Expert

www.focus28wellness.com

 

Take a moment to draw your hand into a fist. Carefully consider its size. Depending on your case, that is now the size of your stomach…

Breaking it down for you
Over the years, your body has grown accustomed to what you’ve been feeding it. Time goes by and your stomach expands and accepts more. Bariatric surgery literally puts a stop to that. The size of your stomach is dramatically compromised and so are your eating habits. Not only do you have to pay significant attention to what you eat, but also how much. Remember, the opening of your stomach is the size of a dime.

A painful rejection
Truthfully, your body will most likely rebel against the new eating habits that you have acquired. As if you’ve received a new organ, your body could potentially begin to reject this unfamiliarity. Of course, there are always preventative measures. Keep in mind that the following guidelines are essentially keys to opening the door to a successful recovery from bariatric surgery. It’s up to you to walk through that door understanding that you can’t expect quick results.

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During the summer months and for any travel or vacation, the dilemma of the swimsuit always comes up.  
Many of you like to swim or want to hang out by the pool, but you may feel self conscious about revealing your body.   There are a lot more choices in swimwear today and more resources than ever.   There is a swimsuit for every body.   Swimwear comes in an array of special sizes.   Tops and bottoms are sold as separates and many tops come in bra sizes.   Bottoms look more like casual sportswear with shorts and flirt skirt styles designed to fit, flatter and give a bit more coverage.   One pieces are available in fun, stylish and figure flattering styles.   In theory you usually take a size up in a swimsuit, but depending on the style, don’t worry what the size is, choose based on how it feels, and how it fits…   Department stores may carry one or two styles all year long but even then they are hard to find. Swimwear shows up in the department stores early and sells out fast, so by the Fourth of July when you really need the suit, they are all sold out or so picked over there is nothing in your size.   If you live near any outlet stores or a Ross, Marshalls, TJMaxx, etc., March is when they receive the first shipment and when there is a real choice.  
 
Tips For Finding The Right Suit  
Define your concerns - want more coverage or bust support?  Here are some styles that work for different figure issues:  

·                   Larger Upper Thighs - look for a moderate leg cut, avoid a high leg cut, consider a skirt style - there really are some cute ones out there.  

·                   Full Figured - think support and look for suits that have a built in “power” liner - MiracleSuit and Delta Burke make stylish suits. Gottex has one style that goes all the way up to at least a size 22, available at http://www.CanyonBeachwear.com  

·                   Full Busted / D Cup - tops and bottoms are frequently sold as separates, making it easier to get the best fit that flatters as well.

·                   Tankini’s and bra tops come in bra sizes now.  

·                   Tummy Protrudes - tankinis look contemporary and provide a smooth look. Also look for suits with power liners, try Miracle Suit, they say you will look ten pounds thinner and it is really true! The suits are expensive, but worth it for peace of mind and a bit more confidence. That alone is priceless. http://www.cyberswim.com has an annual sale in August. Go on their website and sign up to get mailings and emails and watch for the sale. Suits regularly priced at $100 + are usually around $39/$49…    

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