Who is this Fitness Insights Blog Here For? October 23, 2009
Posted by jamieatlas in denver, weight loss.Tags: denver fitness, denver weight loss, fitness insights by jamie atlas, jamie atlas
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Who this blog IS for:
This blog is for people who are looking for healthy advice that they can use right away. It is for people who want to either lose a few pounds or reach their optimal health.
This is a resource that allows them to understand the truth behind some of the ‘disinformation’ that is spread by some popular magazines trying to give people a ‘quick fix’.
My goal is to make this a resource that entertains, engages and educates.
Who this Fitness Insights blog IS NOT for:
This blog is not for the top 1% of elite athletes (although I have trained some of these elite athletes personally in the past, that isn’t the people that I built this blog to serve).
Nor is this blog for people who have medical conditions or are seeking highly detailed information on supplements and other nutritional products.
(I have studied nutrition for many years and have learned that specific supplemental advice given over the internet can be dangerous put into the wrong hands. Don’t take it personal. That’s just how I roll.)
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It’ll be fun and totally not lame, promise!
- click on this link or go to twitter.com/atlasbootcamps
I hope you find this resource to be everything I dream it to be and more
For easy navigation check out the archives, latest posts and my twitter updates on the right hand side of your screen.
Now gits yerself to enjoyin’!
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Eat Your Salad For Breakfast – Your New Weight Loss Strategy October 27, 2009
Posted by jamieatlas in Health, denver, nutrition, weight loss, worlds biggest loser.Tags: breakfast salad, denver, denver nutrition, denver personal trainer, denver weight loss, weight loss, weight loss program
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Ok, so I don’t often get excited about weight loss strategies or weight loss books – but I have a new theory on how to get my clients in shape fast and I am pretty excited about it.
It has to do with breakfast (the most important meal of the day) and salad (one of the easiest ways to get your veggies into you).
If weight loss is important to you, this may be the easiest and fastest way to make a positive change in the relationship between you and your bathroom scale.
Ok little buddy. Lets just hug it out and try again in a few days, ok?
The new most important meal of the day: the breakfast salad!
Now, before you scoff heartily at my preposterous suggestion, ponder this. What do you normally eat for breakfast? Chances are it’s a high carb, quick burning meal that you scoff down without really chewing or enjoying. Or nothing.
When do you normally eat lunch?
Is there a lot of activity you need to do (mental and/or physical) that might require a sharp mind and/or energized body?
If you were to run a marathon, would you eat nothing for 14 hours beforehand?
Tell me that doesn't look better than a bowl of soggy cheerios!
If you eat dinner then skip breakfast, that is exactly what you are doing when you show up to work with an empty stomach, work for 3-4 hours then desperately claw at the starbucks counter for something less than healthy to quickly refill your energy stores (9pm dinner, 11am lunch = 14 hours time difference – you never thought of it like that, did you?)
The whole ‘breakfast is the most important meal of the day’ battle is not what I want this article to be about, so if you don’t believe me then try finding research that supports NOT eating breakfast. I would be interested to hear what you find…
Back to my brekky salad suggestion. I am going to make it easy for you. Just watch this video and you will see exactly how I make it. This is in two parts because it is all done in one shot.
Some things just don't go well in a salad. Cats would be included in the list of exclusions.
I haven’t used any tv magic or any ‘here’s one we made earlier’ tricks like that. Just throwing it together and getting it done.
Right about now would probably be a good time to note that I am no Giada (I certainly don’t have her cooking skills, nor do I have her cleavage) but hopefully what you see you will find useful and will inspire you to believe that you can do it too.
Making time for being healthy is a matter of priorities. Here’s a tip for those that are tight on time:
Get to bed 15 minutes earlier so you can get up 15 minutes earlier so you have 15 minutes in the morning to make this salad.
Alternatively, you can always prepare things on sunday and cook them up monday tuesday if you are really strapped for time early in the morning. There really is no excuse for not at least trying this. Let me say that again:
There really is no excuse for not at least trying this. What’s the worst that could happen?
Or maybe I should ask you this: If you were to start eating a high fiber, healthy filling and nutritious breakfast salad, what’s the best thing that might happen?
Toss it around and chomp it up. Salads can do your body good on multiple levels.
And now, for your cooking pleasure/amusement (drumroll please)
Jamie’s Breakfast Salad!
Big ol’ handful of spinach
2 rashers of turkey bacon, sliced into 1 x 2 inch strips
2 spoonfuls of onion, diced & washed
1/4 avocado, chopped
1 ‘drizzling’ of olive oil (reminds me of a joke – why does snoop dogg carry an umbrella? Fo’ drizzle. If you don’t get that one, tell your kids. I will let them explain it to you).
salt/pepper/braggs amino acids to taste
Heat pan to medium. Cook turkey bacon, then eggs, then onions.
Stir in frypan until done.
Think happy thoughts about your own health.
Chop egg into small pieces and place over salad with onion and bacon.
Flavor, drizzle, enjoy.
Not too hard, right? Just toss together (literally!) some healthy ingredients and you have a salad ready to go!
And of course, what is one of the tenements, the most sacred of commandments when trying to lose weight and get into your skinny jeans?
Eat your veggies! Eat more fiber! Eat breakfast! Eat healthy foods! Well, dear reader – welcome to the jackpot
Want to try it for yourself or make your own Brekky Salad?
Here’s what you need:
BASE:
Base of spinach/lettuce/some kind of leafy green
PROTEIN:
A smattering of protein, could be beef, chicken, egg, salmon, manatee, anything works really.
If you are vegetarian you could use sesame seeds/walnuts/almonds/pine nuts/soy bacon/garbanzo beans – want me to keep going?
OTHER VEGGIE GOODNESS:
Some other (possibly sauteed) veggies such as peppers/onions/grape tomatoes/cucumber/asparagus… the list is really only limited by your imagination.
EXTRA FLAVOR:
You can use Braggs amino acids as I have recommended in the video, but alternatively you could just use herbs/spices/fat free dressing/fat filled dressing.
Really can’t go wrong here folks, just don’t go crazy with it and let the flavors of the salad shine through rather than drench it in dressing.
If you want to be leaner than where you are, you can help yourself out by eating better than what you are.
So what inspired this spark of nutritional creativity? Well, to be honest the concept of eating veggies at breakfast isn’t anything new. All I have done is proposed a larger ratio of vegetables to protein (ever had an omelet with veggies folded into it? This is just like that but with more veggies and without the muffin and jam on the side).
We all know we need our veggies, this is just a way to get them in at the start of the day – you get a great filling meal, the confidence of knowing you are already well on your way to having lots of veggies and fiber for the day (just like all those healthy eating commercials say you are supposed to) and hopefully it didn’t take too long to make and enjoy!
6700kg of salad makes up the worlds largest salad. Dammit, I ordered the dressing on the side! Send it back!
EVERYTHING IN MODERATION
Before you start getting defensive and waving your Captain Crunch box above your head and saying something about “prying it from my cold, dead hands” just think of this.
Don’t Overcomplicate This
You don’t have to eat a salad for brekky every day. But wouldn’t it be great it you did it just a couple of times a week? I think that is something any of us can manage to do.
If not because it is quick and easy, then because your body will thank you for it, your energy level will be higher and your hair will be shinier and the opposite sex will find you immediately more attractive.
Ok, some of those promises may or may not necessarily be true… but if you believed they could be, would that make you make and eat your very own brekky salad? That’s what I thought
Yours in health,
Jamie Atlas
The Real Reason Your Knee Hurts and Who to See About It October 22, 2009
Posted by jamieatlas in personal trainer, physical therapist.Tags: chain reaction, gary gray, gift program, gray institute, knee pain
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Our bodies often send us pain signals that we just don’t understand.
Much like when we watch an episode of Lassie, all we really hear from an injured joint is barking. ”What’s that, knee joint? My arch has fallen down a well and cant get out? Ok, lets go to the old johnsons place and get a rope!”
When Lassie barks, people listen.
Wouldn’t it be great if were were able to sit down and have a nice cup of tea with the ankle, knee and hip and ask them what is really going on? Who caused this and what other instigators are involved? What would they tell us? What if we included some other major players into the conversation like the low back or the shoulders? Some might just show up and have nothing to say but be happy for the free tea… but some might tell us things we wouldn’t have known unless we asked…
If we are to listen, watch and learn, we might actually understand better what is happening.
Let me give you an example of one of my clients. Her real name is Joan, but lets call her ‘Marion’ to preserve her identity 
Marion says ‘my knee hurts’. I resist all instincts to immediately take out any exercise that might affect Marions knee, but first ask a few questions.
Turns out Marion wore high heels all this week (fashion diva that she is). Her knees now hurt. That information is crucial to me if I understand two things:
THE ANKLE IS A SHOCK ABSORBER:
Shock absorbers make for a softer ride
By placing her foot in a high heel she reduced the range of movement of the ankle significantly (at the price of a nice looking calf of course a small price to pay for beauty – I mean, they hobble women in China to give them pretty folded over feet, right?).
WALKING ON SUNSHINE
The four trapped youngsters failed to realize the jumping at once would fail to launch them free of the von trapp bouncy castle.
Each time you step, your ankles, knees and hips act together to absorb shock. Take away your ankles ability to bend and absorb shock, you increase the load on the hips and knees (someones gotta take the load, right?).
HIPPY HIPPY SHAKE
If you happen to be wearing high heels, your heels are lifted, which means your hips will likely tilt forward to help your lower back to arch forward and your mid back to lean back to preserve your center of gravity.
If that didnt make sense, just know that wearing high heels will create a chain reaction that tilts your hips forward. If you have ever worn high heels then I dont need to tell you that you are putting more pressure on your low back.
PHYSICAL THERAPY FASHION WEEK
If you have experienced this phenomenon, but are not sure that your local physical therapist/doctor understands how the ankles can connect to the hips, then I suggest you take a pair of heels down to their office and have your doctor/therapist walk around in them for a while – of course, if it is a male doctor/therapist they might need a larger size heel (and get it in black so it looks more businesslike around the office).
I'm not sure which aspect of this picture makes me feel more uncomfortable. The awkward posture from high heels or the vinyl leather outfit. Either way, it's just plain wrong.
The theory of a strong connection between knee pain and heels is because wearing them can place a whole extra load on the kneecaps.
Sound ridiculous? Hopefully not after you have read this post.
If you have experienced pain then I would urge you to see help from a professional that understands how to read your ‘body language’. Of my knowledge, the group that are best qualified to do that are the graduates of a special program – the GIFT program (put together by the GRAY institute, run by Gary Gray, a world renowned physical therapist and an amazing human being).
If you have ever been to see a physical therapist and found it a negative experience, I would beg of you to consider seeing a GIFT graduate. Having completed the course, I can tell you the finest quality of therapist (and highest quality people) attend these courses and are fully committed to helping others but also taking the time to understand them. In short, they “get it”.
What makes a GIFT graduate different than other professionals in the health professions? They GET IT!
These people represent some of the sharpest and most progressive minds in the country – and can sometimes be hard to find if you dont know what or who you are looking for. I am just lucky enough to know some of them.
These fine people are known as GIFT Graduates – they will likely also be qualified as “Functional Manual Release” Therapists (one of the certifications offered within the course).
These graduates will also have a secret handshake that they use to connect with other GIFT graduates. Just kidding, they don’t (or do they?…..)
If you are a physical therapist looking for more information on the GIFT program and why it breeds the sharpest functionally aware physical therapists and personal trainers in this country, you can click here:
http://www.grayinstitute.com/about.aspx
To find a GIFT graduate in your area who can help you, use the email below:
info@grayinstitute.com
Best of health to you all,
Jamie Atlas
Teams Gone Wild – Active Women tackling Diabetes October 16, 2009
Posted by jamieatlas in denver, fitness.Tags: atlas boot camps, diabetes, diabetes fitness, diabetes triathlete, team wild diabetes, women diabetes
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Do you know someone with Diabetes? Team Wild is a group full of diabetics that train together to take part in grueling races like the one they are doing on October 25th 2009 – like the 70.3 mile half-ironman triathlon (maybe they should be called ‘team crazy’ instead!)
Being diabetic doesn’t mean you don’t get to exercise. It’s even more important to exercise when you do.
Unfortunately, when most people think of diabetes the image that is conjured up is rarely that of a healthy individual. The truth is, I know a few people with diabetes that train with my boot camps. And most of them could kick my ass (which might not be saying much, but it’s true, dernit!)
team WILD. wild by name, wild by nature!
Karen took a few minutes to explain to me what TEAM WILD is all about. When I heard it was about a team of athletic women with diabetes participating in sporting events together I became quite intrigued. Although I was slightly distracted at first by the thought that the group was more like other ‘wild’ groups I had previously heard of, Karen explained to me that although the group involved virtually no hot tubs, bikini parties or pack animals, it was still a group that served a very important purpose.
Team WILD:
Women
Inspiring
Life with
Diabetes
The team is doing a half-ironman on October 25th (very soon after this posting). This is 70.3 miles of triathlon, people! Of course, I know Karen (as one of the bootcamp members) is the new girl on the group so this is her first event with these people, but from what I have heard so far, this group is making a real difference! Watch the video to see what I mean:
Thanks Karen for taking the time to talk about your part in the TEAM WILD event!
If you would like to see the links that Karen mentions in this video:
The TEAM WILD website: http://www.teamwild.org/
The team girl blog: http://teamwild703.blogspot.com/
The LONGHORN triathlon site: http://www.ironmanlonghorn.com/
Their magazine article: http://forecast.diabetes.org/magazine/only-online/team-wild-races-diabetes
Stay tuned for an update on how the race went!
Yours in health,
Jamie Atlas
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Fitness Insights: Septembers Superhero of the month October 5, 2009
Posted by jamieatlas in denver, personal trainer, worlds biggest loser.Tags: atlas, atlas bootcamps, atlasbootcamps, superhero of the month
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SuperHero of the Month: September
Well, although it would be hard to choose just one superhero from the amazing people I am blessed enough to train, I can no longer stand by and let these people continue their anonyminity. This is the first of these awards I have given out and the knowledge that next month someone else gets to be superhero made the decision much easier.
How do I choose the superhero of the month?
Have you done something amazing that people stop you in the street and ask you about?
Have you overcome barriers and personal challenges to get to where you are today physically and mentally?
Do you consistently choose the higher path over the lower path when it comes to fitness and healthy choices?
Have you mastered the delicate balance of sweating and smiling while getting your workout on?
Well, having thrown the names in a barrel, this months Superhero of the month is Tom.
Wait, that didn’t look nearly important enough. Lets try that again. This time with feeeeling:
The October 2009 superhero of the month is:
(long drawn out drum roll)
Tom H – Superhero Of The Month!
Congratulations and thanks to you, SuperTom! The streets are just that bit more super with you on them.
Just a few shots of our hero in action:
Now, onto our cutting and indepth questions so others can understand the inner workings and deep & dark secrets of a superhero of your stature. Be humble, small children – for SuperTom will now speak through the magic of video!!
Thanks Tom for sharing your thoughts with us. I thank you for your Super-bness.
Yours in health,
Jamie Atlas (mere mortal)
PS Do you know a superhero that deserves to be recognized?
I am always keen to promote those that can help others realize that greatness is only a series of steps continuously put in the right direction over time! Put it together, take a short 1 minute video telling me why, write it out on crayon and scan it over to me, send it via carrier pigeon, just get it to me and I will put it up!
This doesnt have to be about weight loss, it just has to be about people being awesome to themselves and making healthy choices. ‘Cos who doesnt want to know about people being awesome, right?!
Weight Loss Plateaus: Solutions and Strategies September 29, 2009
Posted by jamieatlas in denver, fitness, nutrition, weight loss, worlds biggest loser.Tags: denver weight loss, weight loss, weight loss plateau
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Weight Loss Plateaus. We all have them. Moving through the plateau is not always so easy – especially in the case of Weight Loss. If we stop and take a closer look at these plateaus, we might gain an understanding of why one person loses weight faster than another and why when it feels like a plateau, it might actually still be progress.
Weight Loss Plateaus can and often do affect everyone trying to make a positive change
Weight Loss Plateaus can and often do affect everyone trying to make a positive change
Plateau Reason #1: Being a woman
While being a woman has many benefits (from what I hear) such as getting doors opened for you, jewelry purchased in your name and having people on bourbon street at Mardigra asking if you would please remove articles of your clothing in exchange for some shiny beads, it also has some complications.
The Spice Girls. One of the first leaders in the 'girl power' movement... Well, perhaps after Cleopatra, Amelia Aerhart and maybe Susan B Anthony.
This particular complication happens around once a month and tends to interfere with ones ability to hold a steady weight. Water retention, appetite fluctuations and energy levels all can vary (and that’s just for starters, right ladies?)
Plateau Solved:
While I am not a big fan of the bathroom scale (see my post on the evils of the bathroom scale here) however, if you must weight yourself, do this:
Weigh yourself once a month
Put a big star next to that weight and repeat this mantra ‘any other weight at any other time of the month is statistically invalid and unreliable”. Then put your scale somewhere you wont look for it until the same time next month (perhaps the top shelf next to the old towels you use for those guests you don’t really like or think are particularly hygienic?)
By measuring yourself just once a month you at least stabilize any hormonal/energy /mood factors that might interfere with your progress. It certainly beats the hell out of watching your weight yo-yo throughout the month only to realize you actually DID make progress and that those two pounds you gained last week didn’t really have to put you in a bad mood all day after all… and you didn’t have to take it out on your nice husband who just wanted to do something nice for you and how was he supposed to know that you now hate cupcakes when last week you loved them and no, he didn’t think you looked like a heffalump and could he please have the remote back and sleep in the same bed and not on the couch again… please?
Where was I?
Plateau #2: Your body has adapted to the meals you are eating
Definition of insanity – doing the same thing and expecting different results.
As your body loses fat, it breaks it down into carbohydrates which get used as fuel for activity and daily living. However, there is such as thing as homeostasis – this means that the body finds a point in which it is happy being where it is and until something changes, nothing needs to change.
Lets say I started drinking 12 glasses of water a day. That might improve my health a certain amount. However, if I drank that water and increased my sleeping hours, I might improve it even more! That is if I didn’t wet the bed from the increased water intake, of course.
That's gotta be at least 8 glasses
If you have been losing weight and found recently that you are hitting a wall in your weight loss, take a closer look at your diet, stress and lifestyle factors.
Plateau Solved:
Got Metabolism?
Take down a diary but write down how you felt after each meal. The meals that have you feeling energetic and upbeat for a longer period of time and had you fuller and more satisfied with smaller amounts are probably going to help break your sticking point. A high energy level means a high metabolism. You might do better with a higher protein diet, you might respond better to more vegetables on your plate (unless you are between the age of 5 and 8, in which case all vegetables are poisonous and are only to be fed to the dog under the table).
Frequency of Feedings
By looking at how often you are eating, you may find that you could space out your calories and your meals bit more to keep your bodys energy levels high and your meals small and steady. By doing this you keep your insulin levels steady and your body fat burning
Living la vida low-stress
If you want to lose weight, lose the stress. Stress can come in many ways, sometimes just not taking care of projects we know we should be doing can cause stress.
If your body is constantly in fight or flight state of alertness then you will retain fat as an energy source. fat storing aside, stress is a killer. Its a killer of workplaces, a killer of relationships and a killer of people. Do everything you can to reduce this.
Quick Stress-Reducer:
Take two minutes to breathe and relax – park and get out before you get home and walk around the block speaking your mantra – whatever it is. Examine meditation – practice relaxing the muscles in your face, especially those between your eyebrows… you know, the ones you are ever so slightly tensing right now… yeah, those ones (unless you have had botox.. in which case, just try not to act as suprised) Ok, all eyebrow-related tension gone? Doesn’t that feel better? Now take a deep breath and feel that moment of stress reduction. Remember and repeat next time you have a moment to take for yourself.
These are just a few ways you can try to break a plateau. Examine your own body and how it is reacting. Things change, and if your weight isn’t then its time to reevaluate. The same diet will not work the same way the whole time.
And remember that if you lost 5 pounds the first week, that may not happen every week – in fact, you may gain some from week to week (remember that whole hormonal fluctuation thing?) The most important thing is that you keep discovering and keep exploring – the results are just a matter of time.
So stay true to the course, watch what is happening to you and around you, and as always – be curious!
Yours in health,
Jamie Atlas
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Secret To Losing Weight? Your Friends – pt2 September 23, 2009
Posted by jamieatlas in denver, fitness, nutrition, weight loss, worlds biggest loser.Tags: denver fitness, denver personal trainer, losing weight, weight loss
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So now you know that losing weight is more than just calories in calories out. You might say that the winning factor is what your friends put into your environment combined with the problems and fears that you entrust to your friends.
Miss part 1 of this article? Click here to go to it now
For more tips on weight loss and how to give yourself/your friend the best chance of losing the extra pounds, read on for part 2:
DON’T stay on the sidelines –
Cheerleaders are great, but they can’t pass you the ball, block a would-be tackler, or back up your errant throw. Providing emotional support and a steady stream of positive reinforcement is a great start, but don’t just be a fan in the stands. Participating as much as possible in your friend’s weight loss efforts can do wonders for your friendship.
DO celebrate successes in creative ways –
Reward successes, no matter how large or small. But make sure you reward in a way that keeps people moving in the right direction.
Weight loss and maintenance is a long-term effort that involves meeting a number of short-term goals. An individual’s interim objectives may include getting to a specified weight by a certain date, fitting into a certain size of clothing, or exceeding an exercise target.
Whatever the goal, passing a short-term milestone is an opportunity to celebrate. A card, flowers, a voucher for some housework, a special gift card to acknowledge your friend’s success or even simply saying “I’m so proud of you” can mean more to your friend than you might ever know.
I am most certainly NOT all about 'Team Heidi' (sorry Spencer, but you suck to the power of infinity). However, friends can always do with reminding that there is someone on their team.
DON’T let setbacks set either of you too far back –
A key component of any good plan is determining what to do when events don’t go as expected – and anyone who undertakes on a long-term weight loss process is going to experience some setbacks.
Missed target weights, dietary “slip-ups,” and exercise plateaus are just three of the many events that can feel like failure to even the most resolute individuals.
Your friend knows when she or he has veered off the healthy path – and definitely doesn’t need to hear you nag or say “I told you so.” Instead, setback situations are great opportunities for you to remind your friend how far he or she has already come, and to reinforce the fact that your friend has your complete faith and support.
DO recognize that your friend is changing both inside and out –
The physical changes associated with a significant weight loss can be dramatic, but they are not the only changes your friend will undergo during this process. A successful weight loss process involves psychological and behavioral components, and can affect a person’s confidence, self-esteem, and self-image.
Your friend may vary from feeling empowered to scared to angry to jealous. As a trusted confidant, your job is to recognize that your friend is working to improve themselves both inside and out and be sure to acknowledge all of these challenges and celebrate all of the accomplishments he or she makes.
DON’T be threatened by improvements your friend is making - Since a successful weight loss effort can require significant changes in the way a person thinks and acts, it can also result in new opportunities, new objectives, and even a new outlook on life. For the friend of someone who has gone through an experience as significant as a dramatic weight loss, it’s important to remember that change, growth, and development are essential components of healthy, dynamic relationships.
Don't make comparisons between your weight loss and others. Stay focused on success for yourself and others.
DO make sure your friend knows she has your complete support –
If you’ve followed the suggestions in this article, your friend should already know this (but go ahead and say it anyway – sentiments like this can’t be expressed too many times).
With an extensive listing, it can be hard to remember all of these handy hints for ensuring your friends success. Of course, if you feel some are too difficult or require too much change on your part, let them know that ahead of time and don’t feel guilty about it (after all, a friendship is all about good communication, right?) Just embracing just one or two of those principles will put your friend closer to success more than you can imagine.
Miss part 1 of this article? Click here to go to it now
How to use this article:
Show this to your friends
Have a friend who has been trying to lose weight? Send this article to them – they will be able to send it to their friends (and will be grateful to you for sharing such an amazing, gripping article by such an enigmatic, charming author…right?)
Use this to improve your chance of weight loss success
Are you trying to lose weight? Read this article over, think about which aspects of it are most important to you and send an email to your closest friends (you know, the ones that have the power to make or break you with their support or lack thereof).
Compose an email for your friends that includes this post (and pt 1 of this post) as a link and tell them which part really spoke to you the most.
Be sure to tell them how much they mean to you and how serious you are about this – let them know how much their support means to you and how much they can help your journey be an easier one by supporting you and being there when you need them. Dont make them feel like they need you to be successful.
Be careful not to make it their fault or make them feel guilty should they fail to support you in the way you want them to – remember that their friendship to you is a gift, not a priviledge. Some friends will embrace the challenge, others just have too many of their own challenges going on to be able to support you the way they might want to.
Sometimes support for your friends can involve pushing, sometimes pulling. But together you can climb almost any obstacle
But above all, ask. Your friend will feel special to have been asked. And now you have nothing to lose but the pounds.
Yours in health,
Jamie Atlas
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Secret To Losing Weight? Show This Article To Your Friends pt1 September 21, 2009
Posted by jamieatlas in boot camp, denver, fitness, nutrition, weight loss, worlds biggest loser.Tags: denver, denver weight loss, lose weight, losing weight, nutrition, weight loss
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Individual Weight Loss is a Team Effort. If you or a friend are trying to lose weight, then this article contains important information for long term success.
Many of us don’t realize how hard it can be to lose weight, learn a language, stop smoking or break ingrained habits and patterns. Until we actually try to do one of those things.
I originally chose this picture to illustrate how weight loss can sometimes just be a matter of 'hanging on', but the more I looked at it, the more I wondered if the photographer actually had time to take the picture AND save the guy before he slipped to a nasty end.
Even when we begin to make progress towards our self-improvement goal, this new fragile world can be (and often is) broken down by a friend with a well-intentioned gift of forbidden fruit du jour. Many a weight loss attempt has been foiled by an errantly purchased box of chocolates/treats.
Why do most people fail at their weight loss attempts? The truth is that even when we have lost the weight, our friends can still put us right back where we began.
don't be that guy.. more importantly, don't be that friend
Many of the biggest loser competitors return home only to regain the weight many seasons later. Why? If you look at recent research, absence of support from their friends and family is a significant factor.
Speaking of Biggest Loser, check out this footage of Jillian from The Biggest Loser gently encouraging her people along. Ever seen someone beat a dead horse? You’re about to… (turn up your volume for this video)
If you have a friend who has embarked upon a weight loss/optimal health journey, then you must read this article and know it inside and out to give your friend the best chance of success.
If you are about to start on a weight loss journey, this is the article you want to print off and mail to the top 5 people who could make or break you when times get tough.
(and if you can get them on board as soon as possible you can give yourself the best chance of things never getting tough)
Here are a few ways you can support your friend in his or her weight loss efforts, along with a series of suggestions about what actions you’d be wise to avoid.
DO help your friend eat healthier –
Removing temptations (for example, when meeting, avoiding eating chips, pretzels, and cookies and stocking up on apples, celery, carrots, and other healthy munchies at home if they visit on a regular basis) is one step in creating a more encouraging environment for your friend. In an article on the Hitched magazine website, nutrition adviser Rovenia Brock also advises supportive spouses to find healthier versions of favorite recipes and to eat out less – two actions that emphasize eating enjoyable meals while exercising greater control over ingredients and portion size.
DON’T be a food cop
As Alvin and Donna Pratt discovered, even well-intentioned friends and spouses can undermine a healthy eating plan by offering excessive “advice.” Health and nutrition expert Cynthia Sass addresses this issue in her book Your Diet Is Driving Me Crazy: When Food Conflicts Get in the Way of Your Love Life.
“No one likes being policed, and yet we often do it to people we love in the name of ‘their best interests,’”
“In the quest to help a partner stay healthy, a food cop can become obsessive, overbearing, and in short, a tyrant. And as anyone who’s ever been policed by a friend will tell you, it almost never works!” The same is 100% true from our friends. Being a friend can sometimes mean giving to your friend straight, but more often it means being there to support and encourage, but not to lecture.
DO acknowledge the challenge your friend is facing –
Several weight loss experts have noted that fear can dampen an overweight person’s effort to shed unwanted pounds. Admitting to yourself and your closest allies that you need to make changes in your life can be an intimidating experience – and not having your hopes and plans taken seriously by those you trust can be overwhelming.
Writing on the Mental Health World website about his struggles with depression, Lee Smith could easily have been expressing the emotions of overweight individuals around the world when he observed that “the pain of rejection from our friends at the time we need their support and compassion the most can be devastating.” Simply acknowledging to your friend that you understand the challenges she is facing – and affirming that you are willing to face those challenges together – can give your friend the strength necessary to put his or her weight-loss plan into action. Acknowledging it is tough will help your friend be even tougher.
Weight loss can be tough. Help your friend be tougher.
DON’T dwell on the hardships –
Losing a significant amount of weight isn’t simply a matter of eating a bit less and exercising a bit more. Depending upon the individual, the process can involve breaking decades-old habits or modifying thought processes that date to childhood. In other words, it can literally be a life-changing event. Telling your friend “This is going to be a lot harder than you realize” or asking “What makes you think this time will be different than all the other times you tried (and failed)?” sows seeds of doubt and demonstrates your lack of faith in your friend. Recognize your friends past if they bring it up to you, but remind them that today is a new day with new opportunities.
DO make it a team effort –
Ultimately, the amount of weight your friend loses is dependent solely upon genetics and the diet, exercise and lifestyle plan he or she follows. But this doesn’t mean that your efforts have no influence on the outcome. Let your friend know that this is a team effort, and then be sure your actions back up your words. Taking walks together, discussing goals, and eating healthier foods yourself are three great ways to show your support – and may have the added benefit of improving your health and strengthening your relationship.
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What Foods To Eat To Trim Body Fat and Lose Weight September 15, 2009
Posted by jamieatlas in denver, fitness, nutrition, personal trainer, weight loss, worlds biggest loser.Tags: denver fat loss, denver lose weight, denver nutrition, denver weight loss, weight loss, worlds biggest loser denver
4 comments
What foods to eat to trim body fat and lose weight is a question I often get. Sometimes, finding optimal health through optimal eating can be the best strategy. Other times a more focused approach is needed for real weight loss or body fat reduction. In the nutritional consultations I do I often get asked about a ‘top 5′ list or a ‘foods to avoid’ listing – this list of top 5 foods comes from Wendy Smith, a nutritionist that is well known in the blogging community.
After a good conversation the other day I thought it would be useful to have a guest post that gave a different opinion on body fat loss and weight loss with a focus on healthy eating – so without further ado:
Not sure what this picture is shooting for. Is she saying "you wish you were this skinny" or is she saying "I lost all this weight scrubbing this bathroom until it was ludicrously white!"
5 Foods That Promote A Healthy Body Weight And Taste Great
With so much focus on weight loss in today’s body conscious world so many of us forget to factor in good health. Not only are the foods we eat on a daily basis going to influence our body weight and how we appear to others, but they’re also going to influence how we feel each and every day and our risk of getting certain diseases.
If you want to make the most of your life and live for as long as possible, it’s very important that you’re taking care of your body and getting proper nutrition.
Luckily, with smart meal choices what you eat can not only help your body but taste great at the same time. Here are some of the best tasting foods that you should start adding to your diet immediately.
Oatmeal
Oatmeal is perfect for both breakfasts and quick snacks, as well as for baking with when you’re creating muffins, bars, or pancakes. It’s slow digesting so you won’t experience the rapid blood sugar spike followed by crash that typically follows many of the foods that you eat and it’s also high in fiber.
This fiber will help prevent you from becoming hungry an hour or two later, so it makes sticking to a reduced calorie diet that much easier.
To jazz up your oatmeal while keeping it healthy, consider adding some peanut butter, cinnamon, maple extract and sugar-free maple syrup, or stir in a scoop of your favourite protein powder flavour.
Blackberries
One fruit that many people forget about as they reach instead for strawberries, blueberries, or raspberries, is blackberries.
Blackberries are actually extremely high in dietary fiber, with one cup providing almost eight grams. They are also low in calories, so you really can’t go wrong adding these to your day.
Egg Whites
For a quality source of protein, you may want to consider egg whites. Egg whites can be whipped up in a number of different ways including omelettes, hard boiled, scrambled, or even dropped right into a broth based soup for a totally different effect.
Egg whites are 100% protein and have zero carbohydrates or fats, so they make for a very good food when you’re working to maintain a healthy body weight.
Walnuts
Peanuts typically tend to be the nut choice for many people since they generally are cheaper and just taste great. While it is still smart to include peanuts in your diet, don’t overlook the health benefits of walnuts.
Walnuts are actually higher in essential fatty acids, which provide a wealth of health benefits. If you don’t eat a lot of fish in your diet, walnuts are a good option for you.
Jamie’s Note: I actually prefer raw almonds over peanuts as peanuts tend to be stored in silos for an inordinately long period of time before they reach you. However, if it works for you, it works for you. Alternatively walnuts are just more fun to eat
Flaxseeds
Finally, the last food to consider adding regularly to your diet is flaxseeds. Flaxseeds are also very high in fatty acids and provide you with a great source of fiber as well. These can easily be added to your oatmeal, blended into a fruit smoothie, sprinkled over cereal, or added to any type of muffin or bars that you’re preparing.
So don’t ever overlook any of these foods from your diet. The more often you can include them in, the better overall nutritional status you’ll have and the better you’ll feel.
About the Author: Wendy is currently writing a book about moderate health strategies to achieve maximum weight loss. She also currently writes frequently for theColon Cleanse Zone: http://www.colonzone.org
Once Pinocchio left for Hollywood, Gepetto had to turn to other materials to make a new boy... And so began the story of 'Vitaminchio'!
Thanks Wendy! Do you have a nutrition post you would like to see? Let me know by leaving a comment in the reply box below!
PS Winter is coming – and the decrease in sunny days can sometimes lead to a temptation to eat less healthily than we normally do.
Stay conscious of what goes into your mouth, and the results will be inches coming off of your hips and waist
(I’m so cheesy sometimes… well, ok, most of the time).
Yours in health,
Jamie Atlas
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PS A summary of different posts I have written on my approach to nutrition:
http://jamieatlas.wordpress.com/2009/08/17/top-nutrition-blog-posts-calorie-counting-is-dead/
Atlas Bootcamp Denver Highlands and Red Rocks Locations & Schedule August 31, 2009
Posted by jamieatlas in boot camp, bootcamp, denver, weight loss.Tags: denver bootcamp, denver fitness, denver highlands fitness, denver personal trainer, red rocks fitness, redrocksfitness
2 comments
Bootcamps/Small Group Trainings are held at two locations:
Denver Highlands Private Studio and Red Rocks.
When:
| Day | Class times | ||
| Mon |
6:00 am |
7:10 am |
|
| Tues |
5:30 am |
9:15 am |
7:00 pm |
| Wed |
6:00 am |
7:10 am |
|
| Thurs |
5:30 am |
9:15 am |
7:00 pm |
| Fri |
6:00 am |
7:10 am |
|
| Sat |
8:30 am (RR) |
|
|
| Sun |
Free |
|
|
Note: Saturday 830am – Red Rocks Location (all other classes are held at the Central location)
Red Rocks Location:
Red Rocks Visitor Center Location: How to get there
Class meets at the Red Rocks Visitors Center, which is next to the top parking lot in the Red Rocks Amphitheatre.
Coming from Downtown, take I-70 west to exit 259, turn left at the bottom of the Morrison exit ramp, cruise on downhill 1.5 miles to the Red Rocks Park entrance.
Coming from south Denver, take C-470 to the Morrison exit, turn west and follow the signs to the Park entrances.
Once you have turned into Red Rocks, stick to the right as you go up the hill – you are shooting for the top parking lot, which is right next to the Visitors Center (where the class meets).
Click this link to view a Google Map to Red Rocks for your driving convenience
A quick view of how to get to the Visitors Center
Central Location:
Where is this ‘private fitness studio’?
Well, here’s a video of me playing innapropriately and unsafely on most of the equipment in my fitness studio (don’t try this at home… especially don’t try this in my gym!)
Still with me?
Here’s how to get to the Central Location
If you are coming from Speer or Federal then you know how to get to me
If you are coming from i-25 just take the 23rd st exit (you will see the Aquarium on the East side of the 23rd st exit). Turn west on 23rd then turn right past Federal – just like the map says
What’s the exact address:
To ensure privacy of my clients and to prevent inappropriate useage of my address via internet spambots/mailing conglomerates, exact location is only available upon request.
If you are interested in coming to a bootcamp at my Central location, email me at atlasbootcamps@comcast.net and I will give you the exact address.
Need to know pricing? Contact me at atlasbootcamps@comcast.net
While my official title is ‘personal trainer’, I have been lucky enough to work with some of the smartest (and thankfully for me, more generous and patient) names in the healh & fitness industry.
I have worked with a variety of clients – these testimonials represent a collection of stories that I found particularly inspiring.
…CLICK HERE TO READ SUCCESS STORIES (IT’S TRUE, THEY EXIST!)
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About to get started with an Atlas Boot Camp? Click on the link to get information on:
What to expect at an Atlas Boot Camp
Forms you should fill out and bring with you
…CLICK HERE TO VIEW ATLAS BOOTCAMP INFO
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Where are the Atlas Boot Camps held and When? Click on the link to view available class times and get a link to the two major locations we hold our bootcamps out of.
Note: our locations change from time to time depending on season and weather
…CLICK HERE TO KNOW WHERE AND WHEN
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While exercise and a healthy lifestyle are very important, nutrition is a crucial pillar to which health, weight loss and athletic performance are dependent upon.
I am available for nutritional counseling & public speaking appointments related to weight loss and other topics.
…CLICK HERE TO VIEW KEY NUTRITION ARTICLES
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