The Solution To Long-Term Weight Loss is Finally Here

I am excited to offer you the opportunity to be a part of a new and revolutionary approach to long-term weight loss that has just been introduced to the US. Momenta is a 12 week program, made up of weekly […]

Weight loss shouldn't be frustrating

How To Overcome Frustrating Weight Loss Plateaus

Weight loss plateaus are normal, although, if not addressed, they can seriously undermine an individual’s motivation to continue with a fitness and weight loss program. Here are three tactics that will destroy weight loss plateaus and get you back on […]

Girls Training

Why Circuit Training Workouts Are Best For Weight Loss

Circuit training workouts are not a new concept. Circuit training was originally invented in 1953, as a way for coaches to train many athletes in a limited amount of time with limited equipment. Nowadays, the individual exercises that make up […]

Food pyramid

The Best Proteins, Fats and Carbohydrates for Optimal Nutrition

Optimal nutrition can best describe nutrition that is most beneficial for good health and the prevention of disease. Proteins, fats and carbohydrates that are high in Omega 3’s and Omega 6’s, high fiber whole grains, vegetables and fruits, polyunsaturated and […]

Why Weight Training May Be The Best Exercise For Weight Loss

Many recent studies are report that cardiovascular exercise “intervals”; 30 seconds to 1 min bursts of high intensity interspersed with a 1 to 3 minute recovery period of moderate intensity; are proving to be one of the best workouts for […]

 

The Solution To Long-Term Weight Loss is Finally Here

I am excited to offer you the opportunity to be a part of a new and revolutionary approach to long-term weight loss that has just been introduced to the US.

Momenta is a 12 week program, made up of weekly one hour sessions. Each week we explore and discuss a variety of topics, covering nutrition, psychology and activity – including the 12 key Momenta behaviors. All courses are group-based and taught in a comfortable “classroom” environment. Over the course you will be able to confidently put into practice what you learn.

The secret behind the success of this program is Momenta’s ability to provide you with the tools to discover and identify your own individual beliefs, unconscious habits and automatic behaviors. Each of the 12 sessions educate and empower you to self-monitor and self-regulate your own personal nutrition goals by introducing a new behavior using stimulating and fun activities within the group.

To utilize this program successfully, it’s important for you to understand and put into practice three key components:
Nutrition
Confused about whether it should be no carbs after 6pm, bread or no bread, red meat or no meat, breakfast or not? Should you count calories, eliminate certain foods completely, fast regularly, detox or live on beans, salad and soup? Most diets are overly restrictive and focus on what you can’t have or can’t do and, frankly they’re not a whole lot of fun. Momenta examines the evidence, debunks the myths and focuses on what you can do. It is absolutely possible to live a normal life, enjoy time with your friends and family and, at the same time, manage your weight in a healthy and sustainable way.
Psychology:
Drawn towards the smell of French fries or can’t say no to candy in the office? Find yourself eating chocolate when you’re tired and stressed or struggling to leave that bag of chips in the cupboard?
Losing weight is as much a battle of the mind as anything else. Your thoughts, motivations, feelings, relationships and everyday habits have a huge impact on your weight – and therefore your health. Momenta gives you the tools to identify and overcome your individual eating triggers.
Activity
Do you need to run a marathon or enroll in a boot camp? Should you be jogging miles, lifting weights or joining your local aerobics class? Or can you just go for a walk? Losing weight is a balance of energy in and energy out – and being active is important. Momenta clarifies the role that different kinds of exercise play, so you can invest your active time wisely.
Who is Momenta for?
Anyone who’s 18 or over and has a BMI of 25 to 40 (check yours here).

Space is limited to no more than 10 people. Contact Natalie directly at 619-223-6666 for details.

How To Overcome Frustrating Weight Loss Plateaus

Weight loss shouldn't be frustrating

Weight loss plateaus are normal, although, if not addressed, they can seriously undermine an individual’s motivation to continue with a fitness and weight loss program.
Here are three tactics that will destroy weight loss plateaus and get you back on the road to successful long-term fitness and weight loss.

Eat more calories. Diets that involve a severe restriction of caloric intake result in an eventual drop in metabolic rate, halting weight loss as the body attempts to preserve fat. A temporary increase in nutrient dense calories, for perhaps 3 to 4 days every 10 to 14 days can reset the body’s metabolism, kick-starting the weight loss process. An additional three to four hundred calorie meal, consisting of 25% lean protein, 25-30% healthy fat and 45-50% high fiber vegetables or whole grains is the best combination to achieve a metabolic boost.

Change your workout routine. This can be done in a number of ways.
Change specific exercises, like switching from squats to lunges for the legs, or pushups to dumbbell chest presses for the chest and triceps. This changes the order in which muscle fibers are recruited, providing a new challenge for the body. Regularly changing the specific order you perform each exercise provides an additional challenge.

If you currently work your whole body in one workout session, split your routine into a two day split. A simplified example of this would be to work your upper body one day and lower the next.

Vary your repetition ranges; switch from light weights and high repetitions to heavier weights and low repetitions. Reduce rest times between exercises with circuit training or active recovery which burns more calories and reduces the time you need to spend in the gym.

Incorporate interval training into your routine (short bursts of high intensity exercise, coupled with lower intensity recovery periods).

Enlist the help of a professional who can design a custom routine that will jumpstart your weight loss, challenge you and your body and fire up your metabolism.

Stop using the scale to measure your progress. Scale weight does not accurately represent changes in body composition (fat weight and lean weight). Exercise, especially weight training promotes weight gain through increased lean mass, water weight and increased tendon and ligament density. More reliable methods of measuring progress are body composition testing (using skinfold calipers, bioelectrical impedance machines or hydrostatic weighing) and circumference measurements which can be assessed using a tape measure or how your clothes fit.

Using these three tactics should enable your weight loss to continue with no interruptions.

Natalie Gibbins is a San Diego Personal Trainer, who’s passion for weight training and fitness began in 1989, while living in England. She was providing Personal Training in Point Loma gym for 10 years, before opening The Private Gym in Ocean Beach, where she helps people of all ages accomplish their fitness and weight loss goals. Weight loss shouldn’t be frustrating, I can help overcome the frustration involved in weight loss.

Why Circuit Training Workouts Are Best For Weight Loss

Girls Training

Circuit training workouts are not a new concept. Circuit training was originally invented in 1953, as a way for coaches to train many athletes in a limited amount of time with limited equipment. Nowadays, the individual exercises that make up a circuit can be physically challenging, mentally stimulating and fun. Circuit training workouts can consist of plyometric exercises, high intensity cardio drills, and compound and isolated body movements using bodyweight, dumbbells, cables, machines, exercise balls and resistance bands.

Circuit training workouts are more effective at burning a large amount of calories in a shorter amount of time than traditional weight training workouts that often focus on multiple sets of the same movement with intermittent rest periods.

Because of the higher oxygen demands of circuit training, more calories are burned post-workout than with moderate intensity exercise. This is known as post exercise oxygen consumption and can last for several hours.

One of the superior advantages of circuit training over traditional workouts is the use of “active rest”. Active rest is achieved when performing a sequence of exercises which allow a person to rest one muscle group while actively working another. For example, following a predominantly lower body movement like a squat jump with an upper body movement like a pushup is an example of active rest. This type of training is not only very time-efficient, but it also provides cardiovascular benefits and caloric expenditure comparable to running (without the repetitive motion and potential overuse injuries).

Generally, a circuit consists of a series of exercises performed back to back with none or little rest between each exercise. The number of exercises can be as little as two or as many as twenty, depending on an individual’s current as well as desired level of fitness. Many boot camps and group exercise classes now incorporate circuit training methods because of their superior caloric expenditure. However, for best results, a person’s circuit training workout routine should be tailored specifically to their individual goals, abilities and current level of fitness, taking into consideration any limitations or restrictions they may have.

When circuit training workouts are combined with a balanced diet of healthy proteins, fats and complex carbohydrates, they can be a powerful tool for accomplishing weight loss and fitness goals rapidly, with much less time spent in the gym.

For specific circuit training workouts and sound nutritional guidelines it is best to contact a health and fitness professional who can design a time-efficient, goal specific fitness and weight loss program.

Natalie Gibbins is a San Diego Personal Trainer, who’s passion for weight training and fitness began in 1989, while living in England. She was providing Personal Training in Point Loma gym for 10 years, before opening The Private Gym in Ocean Beach, where she helps people of all ages accomplish their fitness and weight loss goals.

The Best Proteins, Fats and Carbohydrates for Optimal Nutrition

Food pyramid

Optimal nutrition can best describe nutrition that is most beneficial for good health and the prevention of disease. Proteins, fats and carbohydrates that are high in Omega 3’s and Omega 6’s, high fiber whole grains, vegetables and fruits, polyunsaturated and monounsaturated fats and oils and low-fat dairy products can specifically aid in the prevention of high blood pressure, high cholesterol, heart disease, diabetes and cancer. In addition, a diet rich in these food groups can increase performance and recovery, promote better fat utilization, reduce blood sugar and increase energy.

Fish, beans, nuts and seeds are the best proteins for optimal nutrition. Salmon, halibut, albacore tuna, sardines, mackerel, herring, lake trout, snapper, cod, scallops and shrimp contain high levels of Omega 3 fatty acids which are extremely effective at lowering cholesterol and blood sugar and prevention of heart disease and cancer. Walnuts, flaxseeds, kidney beans, soybeans, tofu and pumpkin seeds are also rich in Omega 3’s. In addition, an Omega 3 or fish oil supplement will assist in achieving adequate Omega 3 requirements. The recommended DHA and EPA intake is 500 to 1000 mg daily.

Nuts and seeds should be eaten in moderation in a low calorie diet as they are higher in fat and therefore calories; however, their fats are unsaturated and are considered “good” fats as they can lower blood cholesterol, ease inflammation, stabilize heart rhythms and reduce insulin levels. (Consistently high levels of insulin in the blood may eventually lead to diabetes if not addressed). These “good” fats can also be found in peanut, olive, flaxseed and canola oils, almonds, hazelnuts, pecans, pumpkin and sesame seeds and avocadoes.

Low-fat cheese, yogurt and milk are good sources of dairy proteins. Eggs are good sources of protein (6g per whole egg), The amount of cholesterol in a single large egg has decreased by 14 percent according to the new United States Department of Agriculture (USDA) nutrition data. Consuming an egg a day fits easily within the dietary guidance, which recommends limiting cholesterol consumption to 300 mg per day.

Black beans, lima beans, baked beans and lentils are great vegetable sources of protein and are also rich in fiber. Fiber helps lower cholesterol, helps control blood sugar level and aids in weight loss. Whole wheat pasta, oat bran, barley, bran flakes, oatmeal, popcorn, brown rice, artichokes, peas, broccoli, turnips, and brussel sprouts are complex carbohydrates that are high in fiber.
Raspberries, strawberries and blackberries, pears and apples (consumed with skins) and bananas are simple carbohydrates that are rich in fiber. When consumed alone, simple carbohydrates can spike blood sugar and insulin levels in the body, reducing fat utilization. Combining them with protein and unsaturated fat will eliminate this problem.

Natalie Gibbins is a San Diego Personal Trainer, who’s passion for weight training and fitness began in 1989, while living in England. She was providing Personal Training in Point Loma gym for 10 years, before opening The Private Gym in Ocean Beach, where she helps people of all ages accomplish their fitness and weight loss goals.

Why Weight Training May Be The Best Exercise For Weight Loss

Many recent studies are report that cardiovascular exercise “intervals”; 30 seconds to 1 min bursts of high intensity interspersed with a 1 to 3 minute recovery period of moderate intensity; are proving to be one of the best workouts for implementing fat loss. These intervals can burn a significantly high level of calories in a short amount of time and the increased oxygen demands post-workout can further enhance the potential for weight loss.

However, the disadvantage of many traditional cardiovascular workouts is that their repetitive nature can result in a higher risk of overuse injuries.  What’s more, while regular cardiovascular exercise can be effective at initial fat loss, some of this fat will inevitably return if the same frequency and intensity of cardiovascular exercise is not maintained.

Moderate to high intensity weight training that includes compound body movements can be a safer and more effective alternative for rapid fat loss. The myriad planes of movement and recruitment of muscle fibers can lower the risk of overuse injuries. Moderate to high intensity weight training can generally be accomplished by using dumbbells, strength training machines or bodyweight exercises. Compound movements combine more than one muscle group at a time (sometimes involving the whole body). Weight training can burn up to 800 calories per hour when performed in a specific manner and sequence.

Implementing a weight training program that specifically increases lean muscle mass will guarantee easier long-term fat loss maintenance. Lean muscle gains mean an increase in the body’s resting metabolic state. This is the biggest benefit to lasting weight loss. An experienced fitness professional can design a weight training routine that will accomplish these goals rapidly and safely.

Of course, combining this method of training with proper nutrition; plenty of vegetables, fresh fruit, whole grains and lean proteins in the form of fish, chicken, lean red meat, nuts, seeds and legumes will yield much faster fat loss as well as increased energy levels, decreased blood pressure and lower  blood sugar. Lower blood sugar means that the body will utilize fat for energy more readily. This is a powerful tool for rapid weight loss.

It is advisable to consult with a Certified Fitness Professional who can assist you in getting the most benefit from your weight training program.

Natalie Gibbins is a San Diego Personal Trainer, who’s passion for weight training and fitness began in 1989, while living in England. She was providing Personal Training in Point Loma in a Liberty Station gym for 10 years, before opening The Private Gym in Ocean Beach, where she helps people of all ages accomplish their fitness and weight loss goals.

 

Weight Training Frequency for Optimal Results

The best weight training frequency for optimal results depends on the intensity of each individual workout. If a high volume of exercises and sets is performed for each muscle group, a longer recovery time is needed. This means that less frequent weight training workouts are necessary to build muscle.  If a low volume of exercises and sets are performed, less recovery time is needed. In this case, more frequent weight training workouts will be necessary to produce results.

The larger muscle groups, like chest, back and legs, generally need at least 12 total sets to stimulate muscle growth. This can be accomplished by performing these 12 sets one time per week, or performing 6 sets twice a week, or performing 4 sets three times per week. Smaller muscle groups, like shoulders and arms require less total sets due to their involvement in assisting the larger muscle groups.

If you are new to weight training, most research and expert recommendations point towards a frequency of 3 times per week as being ideal for you.

If you are past the beginner stage (working out seriously for more than a few months), all research and expert recommendations pretty much agree that a weight training frequency of about twice per week for each muscle group is ideal.

If you train each muscle group just once a week, you will need to get the entire weekly workout volume for each muscle group, each workout.  If you are only going to train each muscle group once per week, you need to ensure that you provide enough of a weight training stimulus during that single weekly workout to warrant not training each muscle group again for an entire week. If you fail to do this correctly, the muscles will recover long before it is time to train them again. In the period of time between when the muscles are recovered and the next time you train them, the muscles can actually begin to regress as though virtually no progress was made during that previous workout. What is essentially happening is that you are undertraining.

This one muscle group a week weight training frequency appears to be the least effective for most people. It is still popular, as it tends to work really well for people using any sort of “assistance” (like steroids or other muscle enhancing drugs), people who have amazing genetics, and bodybuilders who have pretty much already reached most of their muscle building potential. As these are the people that most of us try to look like, we often try to do what they do. For most average, normal people, working out like this can be a less than optimal way to train.

It is advisable to consult with a Certified Fitness Professional who can assist you in getting the most benefit from your weight training program.

Natalie Gibbins is a San Diego Personal Trainer, who’s passion for weight training and fitness began in 1989, while living in England. She was providing Personal Training in Point Loma in a Liberty Station gym for 10 years, before opening The Private Gym in Ocean Beach, where she helps people of all ages lead healthier lives.

 

How To Calculate Your Daily Caloric Needs

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An individual’s daily caloric needs depend on three factors: resting daily energy expenditure, activity level and body-weight goal (maintenance, fat loss or muscle gain).

The resting daily energy expenditure (RDEE) is the amount of energy the body requires at rest and is measured in calories.  A specific number of calories are needed daily in order to perform functions within the body that sustain life.

The RDEE calculation for men is 66.0 + (13.7 x body mass in kg) + (5.0 x height in cm) – (6.8 x age). The RDEE calculation for women is 655 + (9.6 x body mass in kg) + (1.85 X height in cm) – (4.7 x age).

Dividing body-weight by 2.2 will convert pounds to kilograms. Multiplying the total number of inches by 2.5 will convert inch height to centimeters.

To determine daily caloric intake for maintaining current bodyweight RDEE must be multiplied by one of the following numbers that best describe the current level of physical activity. For sedentary individuals multiply RDEE by 1.2; somewhat active (walk less than 2 miles per day): multiply RDEE by 1.3; moderately active (exercise most days of the week at a gym or attend dance or aerobics class several times per week): multiply RDEE by 1.4; very active (exercise vigorously as in a specific sport or perform a job that requires a great deal of physical labor): multiply RDEE by 1.5.

For fat loss, a goal of 1-2 lbs per week is reasonable and obtainable for most people.  It takes a deficit of 3500 calories to lose 1lb of body fat. A deficit of 500 calories per day should result in a weekly fat loss of 1 lb.

If a higher fat loss goal is desired it may be more effective to increase activity levels rather than decrease total caloric intake. A daily caloric intake of less than 1200 may result in a slower metabolism and eventual loss of muscle mass.

A daily increase of 600 to 900 calories may support a weekly 1-2 lb gain in muscle mass, assuming that all extra calories actually do synthesize lean tissue. These numbers are general guidelines and can vary depending on the type, duration, intensity and frequency of training methods that are specific to increasing muscle mass.

For advice on specific workout routines that are geared towards body fat reduction and/or gains in muscle mass consult with a Certified Fitness Professional. For specific meal planning, consult with a dietician.

Natalie Gibbins is a San Diego Personal Trainer, who’s passion for weight training and fitness began in 1989, while growing up in England. She was providing Personal Training in a Point Loma gym for more than 10 years, before opening The Private Gym in Ocean Beach, where she helps people of all ages lead healthier lives.

The Three Most Common Weight Loss Myths

Weight Loss Myths

Weight loss myth #1: Crunches will eliminate belly fat. This common misconception is one of the reasons why so many infomercials have convinced people that they can have six pack abs in just 8 minutes a day or by using a specific abdominal machine or gadget. In truth, crunches will not eliminate belly fat. Without the aid of liposuction it is virtually impossible to reduce fat in specific areas. The time spent doing sit ups or crunches is better spent performing more compound movements which involve the whole body and burn more calories. Simply put, the best way lose belly fat is to create a calorie deficit. This is best accomplished by participating in consistent, specific exercise and reduction of caloric intake.

Weight loss myth #2: Weight training will make you bulky. Women especially are afraid of weight or resistance training for this reason. When performed consistently, the right type of weight training burns many calories during the workout and for several hours afterwards. This is due to the high demands for oxygen post workout that high intensity weight training will produce. Weight training will also increase an individual’s lean or muscle mass which additionally burns more calories at rest as well as during exercise. These factors all contribute to accelerated fat loss and easier maintenance of a lower body fat percentage.

Weight loss myth #3: Exercising at lower intensities will burn more fat. This may actually be true; however, you will need to exercise for much longer periods of time if you wish to lose fat this way. Here’s why. The body has two general states when engaging in activity: aerobic and anaerobic. Activities which elevate the heart rate moderately (generally lower than 80 percent of maximum heart rate) are considered aerobic; fat being the primary source of fuel for energy. When exercising at higher levels of intensity (generally 80% of maximum heart rate and above) the body’s state becomes anaerobic and relies predominately on glycogen for energy.

Even though a greater percentage of fat per calorie is burned during low intensity aerobic exercise, it is a greater percentage of a much lower total caloric output when compared to higher intensity anaerobic exercise. Because of this, 30 minutes of high intensity training (like the intervals described in last week’s newsletter) can result in more total fat being burned than with a longer period of low intensity exercise. What’s more, just as with weight training, more calories and fat will be burned post-workout.

Avoiding these top exercise myths can accomplish your health and fitness goals much more rapidly.

A Certified Personal Trainer can calculate specific heart rate ranges for aerobic and anaerobic exercise and construct specific exercise routines that will accomplish fitness and weight loss goals safely. You should always consult with a fitness professional before embarking on any new exercise routine.

Natalie Gibbins is a San Diego Fitness professional who’s passion for weight training and fitness began 23 years ago, while growing up in England. Her love of exercise prompted her to become a Certified Personal Trainer in 1997. She owns and operates The Private Gym, an affordable solution to finding a San Diego Personal Trainer.

Steps to Long-Term Weight Loss – Step 1

Long Term Fitness

Remove problem foods from your kitchen and replace them with high nutrient foods.

The first step to improving your health and well-being is to discard foods that contain low or no nutritional value, like cookies, pastries, candy, chips, donuts and any foods which contain trans-fats, high fructose corn syrup, aspartame and/or high levels of sugar.

Next, it’s time to shop for nutrient rich proteins, fats and carbohydrates.

Fish, organic and grass-fed lean beef and poultry, nuts and seeds, eggs, low-fat dairy products and beans are the best proteins for optimal nutrition. Salmon, halibut, albacore tuna, sardines, mackerel, herring, lake trout, snapper, cod, scallops and shrimp contain high levels of Omega 3 fatty acids which are extremely effective at lowering cholesterol and blood sugar and prevention of heart disease and cancer, as well as aiding weight loss. Only wild caught fish contain Omega 3’s; farm raised fish does not. Bake or broil, as frying eliminates these Omega 3’s. An Omega 3 fish oil supplement may assist in achieving adequate Omega 3 requirements.

Walnuts, flaxseeds, kidney beans, soybeans, tofu and pumpkin seeds are also rich in Omega 3’s. Nuts and seeds are higher in fat, however, their fats are unsaturated and are considered “good” fats as they can lower blood cholesterol, ease inflammation, stabilize heart rhythms and reduce insulin levels. These “good” fats can also be found in peanut, olive, flaxseed and canola oils, almonds, hazelnuts, pecans, pumpkin and sesame seeds and avocados.

Eggs are good sources of protein and rich in Vitamin B12 which can aid in breaking down fat in the body. The cholesterol found in eggs is referred to as dietary cholesterol. Recent studies have shown that the dietary cholesterol found in eggs does not influence the rise of cholesterol levels in the body. Low fat dairy products like cheese, yogurt, and milk contain calcium too, which may help promote weight loss. Greek yogurt contains almost twice the amount of protein per serving when compared to regular yogurt.

Black beans, lima beans, baked beans and lentils are great vegetable sources of protein and are also rich in fiber. Fiber helps lower cholesterol, helps control blood sugar level and aids in weight loss.

Complex carbohydrates are essential for providing energy. Whole wheat breads and pastas, oat bran, barley, bran flakes, oatmeal, brown and wild rice, quinoa, artichokes, peas, broccoli, turnips, and brussel sprouts are complex carbohydrates that also contain high levels of fiber.Whole grains can aid in weight loss because they stimulate the fat cells in the stomach to release a hormone that triggers satiety. Fruits and vegetables can accelerate weight loss because they are low in calories, high in critically important nutrients and very filling. Raspberries, strawberries and blackberries, pears and apples (consumed with skins) and bananas are rich in fiber. All brightly colored vegetables (carrots, beets and bell peppers) and dark green vegetables are highly nutrient dense. Organic fruits and vegetables are more nutrient dense and are pesticide free.

Natalie Gibbins is a San Diego Fitness professional who’s passion for weight training and fitness began 22 years ago while living in England. Her love of exercise prompted her to become a Certified Personal Trainer in 1997. She owns and operates The Private Gym, an affordable solution to finding a San Diego Personal Trainer.

Long-Term Weight Loss – Step 2: Eat Breakfast

Eat a Healthy Breakfast

Eat breakfast and you can immediately switch your metabolism from idle to high speed. After fasting during sleep, it is essential to jump-start your metabolism if you want to achieve long-term weight loss. Cortisol levels in the body are highest just before you get up in the morning. When you eat breakfast, your body is primed to turn those calories into lean muscle. This is the only time during the day that this happens. A nutritious breakfast also makes an important contribution to weight loss, energy, and daily vitamin and mineral needs.

A healthy breakfast should contain a good balance of proteins, unsaturated fat and complex and simple carbohydrates. Two eggs with whole-wheat toast and a glass of fresh fruit juice (not from concentrate) would provide the perfect balance of these food groups. For those short on time, fresh fruit smoothies, mixed with calcium rich proteins like yogurt, milk, soy, tofu or protein powders can provide the perfect balance of proteins, fats and carbohydrates and are fast and easy to prepare.

Unsaturated fat, like protein, promotes weight loss by eliminating hunger pangs and regulating blood sugar levels. Nuts, nut butters, seeds and avocadoes contain these “good” fats and can be added to breakfast and mixed into smoothies. Olive and peanut oils are good fats that can be used for sautéing and frying, as well as for salad dressings.

Whole grain breads and cereals and oatmeal are examples of complex carbohydrates that are high in fiber and good for providing long-lasting sustenance. The best sources of simple sugars are fresh or frozen fruit or fruit juices (not from concentrate). These also aid in providing Vitamin C needs. Vitamin C is a powerful antioxidant that also promotes collagen synthesis and strengthens the cardiovascular and immune systems.

Many will argue that eating breakfast makes them hungrier throughout the day. That is actually a good sign. It means that your body is using the food optimally. Experts have actually found that you will actually eat less during the day when you start your day with a balanced breakfast, helping you to better maintain weight loss. Skipping breakfast slows your metabolism, which will definitely interfere with weight loss, concentration and energy levels. In fact, skipping any meal can hinder your ability to lose weight. Three balanced meals per day and two snacks, all consisting of a balance of protein, unsaturated fat, complex carbohydrates and simple sugars, should be consumed daily to maintain blood-sugar levels, increase metabolism and satisfy hunger cravings.

Natalie Gibbins is a San Diego Fitness professional who’s passion for weight training and fitness began 22 years ago while living in England. Her love of exercise prompted her to become a Certified Personal Trainer in 1997. She owns and operates The Private Gym, an affordable solution to finding a San Diego Personal Trainer.

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