We’ve all heard of the ‘Fat Burning Zone’, but what exactly is that?  Exercising in the Fat Burning Zone refers to the concept that if you exercise at a moderate intensity with a lower heart rate and at a slower pace you’ll burn more fat calories. Sounds great … but when it is all said and done it is just Not True! Let me explain why with this example. Two ladies’ both weigh 130 pounds and both are exercising for 30 minutes on a treadmill. The first lady is working at an exercise intensity of 60%, in the 30:00, she will burn 146 calories, half or 76 calories are from fat. The second lady is working at an exercise intensity of 80%, in the 30 minutes she will burn 206 calories, and 82 are from fat! As you can see the second lady burned a little more fat calories, but the total overall calories burned was a much larger number. Remember 1 pound equals 3,500 calories, if you eliminate 3,500 calories either with diet or exercise you will lose 1 pound.  For the average person the bottom line in weight loss is the number of calories burned or eliminated not the source that they come from.

That leaves us with the questions “How hard should I be working out?” And “How do I figure that out?” There are many scientific ways to determine your exercise intensity including; VO2 max and Oxygen Consumption, Age Predicted Maximal Heart Rate or Metabolic Equivalents (METS) but the easiest way is to use the Rate of Perceived Exertion (RPE) Scale. It is a simple 1 to 10 scale; where 1 requires no effort and 10 means you could not possibly do another repetition. The thing I like most about the RPE Scale is that you are listening to your body. Next time you are on the treadmill up the speed each minute until you get to a 9 /10 on the RPE scale then you will know how to judge how hard your exercising by listening to your body. The RPE Scale works for cardio and strength training fitness exercising.

Follow the below RPE guidelines and listen to your body when you workout.  No equipment necessary!

RPE 1-2      Very easy – you can converse w/ no effort
RPE 3         Easy – you can converse w/ almost no effort
RPE 4         Moderately easy – you can converse comfortably
RPE 5         Moderate – conversation requires some effort
RPE 6         Moderately hard – conversation requires a lot of effort
RPE 7         Difficult – conversation is challenging
RPE 8         Very difficult – conversation is very difficult
RPE 9-10    Maximum effort – basically no talking

For the best possible fitness results – forget exercising in the Fat Burning Zone and work as hard as you can!

Be Fit, Be Healthy, Be Happy!  ~ Tanya

Workout for a Fitter, Healthier You, it’s easy @ tanyastroh.com

Tanya Stroh, B.S., NSCA, ACE

Tanya is the founder and creator of Tanya Stroh Training Solutions, an on-line, fitness and personal training website, featuring uniquely, individualized workouts and the proprietary software technology, TS Trax. Tanya’s philosophy has always been that exercise along with a healthy diet & lifestyle produce the best results. Tanya’s clients, ranging in age from 12 to over 70 years old, have successfully improved and achieved their health and fitness goals because of her highly individualized approach to fitness. And now with Tanya Stroh Training Solutions so can YOU!

Tanya has dual national certifications from the National Strength and Conditioning Association (NSCA) and the American Council on Exercise (ACE). She also holds a Bachelor’s of Science degree in Education/Physical Education from West Chester University.

As a contributing writer, Tanya is the fitness expert for the “Chester County Women’s Journal” and has provided fitness articles to Lance Armstrong’s Livestrong.com. She is a regularly featured fitness guest on the radio show “Mission Nutrition” which airs live and on-line. With her passion for fitness, Tanya has also spoken at numerous charity events including; cruiser weight boxer champion, Steve Cunningham’s Kids Camp.

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Yes, you can achieve your fitness goals. In the beginning, it might not be easy. You might hate it, and you may feel like quitting – but here are some strategies from those that have been successful to help keep you motivated! Remember losing weight and achieving a healthy lifestyle will take time – you did not gain weight overnight and unfortunately, you are not going to lose it overnight!

1. Log what you eat

Studies have shown time & time again that you are much more aware of what you eat, why you are eating and how much you are eating when you are keeping a log. Be sure to be as specific as you can with your food log. Don’t have time or hate keeping a log – take a picture of each meal and snack with your cell phone and keep a picture log!

2. Take a before picture

Front and side view if possible. Tuck it away or keep it out for motivation. If you stick to your workout routines you will be amazed at the difference you’ll see in no time at all!

3. Do as many base line statistics and measurements as possible

Logging is a great way to see your progression and to chart your success! Think about it as the starting point of data, nothing to be embarrassed about it, it is what it is and it is going to improve! Good things to log include; weight, body fat, BMI, body measurements, how many push ups and crunches you can do in 1 minute, how long it takes to walk/run 1 mile.

4. Incorporate Strength Training and Cardio into your fitness routine

Muscle is important in weight loss – 1 pound of muscle burns approximately 50 additional calories per day.

5. Get on the scale only once per week and pick a pair of jeans or pants that are too small (no more than 1 size too small) as ‘goal’ jeans.

Your body weight can fluctuate as much as 5 to 8 pounds – that is why weighing in once per week keeps you on track and motivated. It is important to remember that when you begin a strength training program you will be building muscle mass – 1 pound of muscle takes up a lot less room than 1 pound of fat. That is the reason I encourage everyone to pick a pair of jeans that they want to fit into again. Even though your body is getting smaller and the jeans are fitting better – the scale may not be moving as fast as you would like.

6. Schedule your exercise in your day planner

Make it non negotiable just like an important meeting or event!

7. Tell your friends about your fitness goals. Ask for their support – you may be amazed at the help you get! It is also a great idea to have an exercise buddy, just make sure you focus on the exercise part and not just the socialization!

8. Start slow, no pain – no gain is simply not true. The first couple months are the most difficult; studies have shown that if you stick with a new behavior like healthy eating and exercise – it can take 6 month to a year to become a habit!

9. Remember – it’s OK to slip up

We all have slip ups – it is what you do afterwards that is important! If you didn’t exercise for while or ate an entire box of chips or cookies or carton of ice cream – FORGET about it, move on and get back on track!

Remember YOU can do it!

Be Fit, Be Healthy, Be Happy!  ~ Tanya

Workout for a Fitter, Healthier You, it’s easy @ tanyastroh.com

Tanya Stroh, B.S., NSCA, ACE

Tanya is the founder and creator of Tanya Stroh Training Solutions, an on-line, fitness and personal training website, featuring uniquely, individualized workouts and the proprietary software technology, TS Trax.  Tanya’s philosophy has always been that exercise along with a healthy diet & lifestyle produce the best results. Tanya’s clients, ranging in age from 12 to over 70 years old, have successfully improved and achieved their health and fitness goals because of her highly individualized approach to fitness. And now with Tanya Stroh Training Solutions so can YOU!

Tanya has dual national certifications from the National Strength and Conditioning Association (NSCA) and the American Council on Exercise (ACE).  She also holds a Bachelor’s of Science degree in Education/Physical Education from West Chester University.

As a contributing writer, Tanya is the fitness expert for the “Chester County Women’s Journal” and has provided fitness articles to Lance Armstrong’s Livestrong.com. She is a regularly featured fitness guest on the radio show “Mission Nutrition” which airs live and on-line. With her passion for fitness, Tanya has also spoken at numerous charity events including; cruiser weight boxer champion, Steve Cunningham’s Kids Camp.

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You don’t have to be a nutritionist to know that we need to make fruits and vegetables a corner of a healthy diet. However, if you really want to reap their benefits, eat them while their in season.

The Value of Eating Seasonally

One benefit of eating in-season fruits and veggies is that you don’t have to lighten your wallet while trying lower your weight. That’s right, it’s usually cheaper to eat in-season foods because they don’t have to travel thousands of miles to get to you.

Which brings us to another benefit: more nutrition. When your produce takes more time to get to the grocer, it loses some of its nutritional value. It’s also going to be tastier and fresher if you get it closer to its picked date.

Lastly, when you eat fruits and vegetables by the season you are getting a wider variety of nutrients. That’s not to say that foods that aren’t in season should absolutely be eliminated from your shopping list, of course.

Here are some great in-season choices for May:

Asparagus - With warmer weather comes crisp green asparagus. Lightly steamed, they make a healthy and tasty addition to your meal. Or maybe a Chilled Asparagus Soup with Lemon Pesto sounds more appetizing.

Snow Peas - This vegetable is perfect in a stir fry, but is also a nice change of pace on top of your salad.

Salad Greens – If snow peas in your salad sounded like a good idea, you’re in luck, because salad greens such as spinach and watercress are in season this month.

Collard Greens - This southern favorite doesn’t have to be boiled with fatty ham hock (though that is tasty). Try it roasted in peppers or in your homemade pasta sauce.

Now it’s on to the sweet fruits that are now in season:

Mango – While most people have heard of mangoes, they don’t get placed in your grocery cart as often as apples and oranges. Let’s change that this month so you can get a fruit that is not only tasty and different, but also packed with essential antioxidants, vitamin C and beta carotene.

Honeydew - Honeydew is great straight-up, but try something a little different with a Watermelon Honeydew Kabob.

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This is Carol Dunlop of Optimum Body Sculpting bringing you this Friday Afternoon Fit Minute. These fitness tidbits will help you focus on fitness and put your wellness back in your hands so that you ARE the boss.

In today’s Fit Minute we’re talking about: Ditch The Scale: It doesn’t tell the whole truth anyway

Do you use your scale to monitor how healthy you are by the numbers that show in the little window? Then you might be a slave to the scale. In almost all conventional diet programs, your weight and the corresponding numbers on the scale are the sole indicator of your success or failure.

The solution: Ditch the scale! It only measures total weight loss, to be successful on your weight loss journey, you need fat loss! Follow these 3 simple strategies to break your addition to the scale and learn to measure the true success of your weight loss program.

1.       Take a Before Picture: Hang it where you look at it every day. Your “before” image will spur you on to keep going, even when the journey gets rough. Then, every 4 weeks, take another photo (in the same clothes) and hang it beside the first one. You’ll be inspired as you see yourself changing before your very eyes.

2. Add Body Composition Measurements: You don’t have to totally avoid the scale, just add a couple other measurement tools. Use the tape measure to keep track of your inch loss and use a body fat calipher/machine to record your body fat percentage losses. Combining these 3 tools (weight, body composition and body fat measurement) will give you the most complete indicator of how you are really doing.

3. Go Shopping: Now don’t get all crazy on me, I am not advocating spending money you don’t have, especially in this economy, I’m talking about using your own closet. If you’ve lost and gained weight over the years, you probably have clothes in there you can’t fit into. Don’t throw them away just yet, instead use them as a measurement tool for your success. Each week, try on something that didn’t fit before and see where you are now. As you lose weight (fat), you’ll be encouraged by the fact that you may be losing some pounds but gaining a whole new wardrobe.

Do you have questions about how to live the Fit Life? Join me each Tuesday on Fit4Life Radio at 1:00pm EST and get answers, tips and real solutions. Log on to www.optimumbodysculpting.com and click on the Fit4Lfe Radio banner at the bottom of the page. Each week we’ll talk about how you can be more fit next week.

That’s it for today; remember Ditch The Scale: It doesn’t tell the whole truth anyway, it only tells part of the story. To be truly successful on your weight loss journey, you have to lose fat, not just weight. See you next time with another Fit Minute.

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But not all smoothies are created equal. In fact, these fruit blended shakes can contain just as many calories as a milkshake.  For instance, a small Peanut Butter Moo’ed smoothie from Jamba Juice contains 530 calories and 11 grams of fat! After a few of those, bikini season will definitely lose its appeal.

But smoothies, just like any food, whether it’s a salad or pizza, can be healthy and low-cal. Here are a few basic guidelines to keep in mind when the urge for a summer smoothie strikes:

Homemade is best: It’s better for your waist and your wallet if you can make your smoothie at home in your kitchen. You control the ingredients and the amounts. The only downside is that you have the responsibility of cleaning out the blender.

Choose a lean base: Skim milk, low-fat and unsweetened yogurt, and light soy or almond milks make great bases for summer smoothies. Not only do they add creaminess, but they are much lower in calories than frozen yogurt, ice cream or reduced-fat milk. Your smoothie base does not need to be sweet; it will get plenty of sweet with the natural sugars from fresh fruit.

Select healthy add-ins: Many smoothie shops add calorie-dense ingredients into their smoothies like chocolate syrup or peanut butter, which send them off the charts in regards to calories and fat. Keep your smoothies lean by choosing add-ins that are as close to Mother Nature as possible. Think fruit and more fruit. Berries, pineapple, mango and bananas are virtually fail-proof in making your smoothie delicious and nutritious.

Here’s  recipe from a Mixed Berry Smoothie straight from the Biggest Loser Ranch.

Don’t over look herbs: Mint, basil and cilantro pair super well with summer fruits and add a surprising flavor twist. And wheat germ and flax seeds add fiber-rich nutrients and a nutty texture to your cool summer treat.

Whipping up healthy summer smoothies can be just as creative as they are healthy. Pour them into a fun glass, add a curly straw and let the healthy sipping begin!

Bio: Heather Darling, MPH is a health writer for DietsInReview.com, a site which provides the tools and information needed to shape a healthier you.

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This amazing weight loss system teaches you how to eat the foods you love and reduce your waistline instead of adding to it. Tune in to learn how to lose fat simply and keep it off easily.

Learn more about Robert on his website: DietFreeLife.com

Ready for a retreat that challenges you to refresh your fitness and fat loss, and inspires you to embrace a healthier lifestyle?  Check this out.

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Learn how others have gotten on the Fit Trak and how they stay motivated. You can do it too!

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