About the Contest
The Erie Times News, GoErie.com, and Best Fitness present to you "Weigh in Erie". This is a 12 week contest to see not only how much weight Erie can lose as a community, but at the same time, showcase the male and female that have lost the highest percentage of body weight. These individuals will be awarded with fabulous prizes!
Best Fitness will offer two free classes at their facility for all contestants every Sunday at 1pm! This will be a first come first serve basis so once the classes are full, they're full. (So we recommend coming a little early to reserve your spot!)
Firstly, I would like to thank all of the participants in this year’s Weigh In Erie. Our goal was to work towards making Erie the healthiest city in America and doing what we could to help out in any way possible. Hopefully you used the competition to your advantage as extra motivation to get healthier and work towards reaching your goals. Although the competition is over stay motivated with your healthy diet and exercise. Please continue to ask any questions you may have for me at the club or through email. Again, thank you and congratulations to each and every one of you. You now have the tools and know the hard work and dedication it will take you to lose the weight and get healthy. The final results will be posted in the paper and online April 16th.
1. Surround Yourself with Health – Little things such as fresh fruit in a bowl on the counter and foods in clear containers in your fridge will help keep you on track to eating healthy. Keeping healthy foods in your house will force you to have to eat healthy. If you don’t have chips, cookies, soda in front of you, you will be much less likely to eat it. Fruit has a lot of natural sugar and therefore can help curve your cravings for that unhealthy, late night snack.
2. Determine WHY you Exercise – Are you exercising to lose weight? To feel better? To look better? To be able to keep up with your children or grandchildren? To live a happier, healthier life? Figure out what your external motivation is to keep yourself going when its tough and you would rather skip the gym today. Get into a routine and stick to it. There are no excuses to not living a healthy life.
3. List Your Fears – and Conquer Them – Whether you struggle with feeling comfortable in front of people you don’t know or the fear you are doing an exercise incorrectly, go at your own pace. I find a lot of people resort to the cardio equipment because they don’t know how to do things out on the floor properly or they are unhappy with the shape they are in. ASK QUESTIONS! Our staff is always willing to answer questions when we are roaming around the gym.
4. Build a “Business Plan” – Again, reassess what your goals are and how you are going to get there. Having a personal trainer to assist you in setting a specific exercise plan built for you is a great way to learn how to properly exercise safely and efficiently. Determine what you want to achieve and the deadline you want to meet it by and STICK WITH IT!
5. Find Something you Love – Exercise should be fun, not just something you feel you HAVE to do everyday. Find a group exercise class such as Zumba, Body Combat, or cycling and take it once a week as a treat to yourself for a job well done. Remember it is very important to incorporate cardio and resistance training into your workouts. Muscle burns more calories than fat and you will continue to burn calories after you leave the gym as well.
6. Focus on a Feeling – Instead of focusing on a specific number on the scale or a pant size you just can’t seem to comfortably fit into, keep your mind determined to a particular feeling. You never want to leave the gym feeling as though you didn’t work hard and one step closer to reaching your goal. Make sure you have a good sweat going and worked your muscles well. Focus on how you feel after you have eaten a healthy meal or drank an adequate amount of water during the day, compared to the days that you have skipped a workout, eaten fast food and drank sugary drinks.
7. Stop the Daily Weigh-Ins – Weight loss, just like weight gain, does not happen over night. Continually jumping on the scale every morning will cause you to get discouraged. Get a calendar and weigh yourself every 4-6 weeks. Keeping a record of where you started and your continual progress will keep you motivated for the weeks to come.
8. There’s an App for That – One of the most common mistakes in a healthy lifestyle is bad eating habits. People tell me all the time “I eat healthy,” and I quickly point out even though you think you have healthy habits, chances are you could improve something that will have a big impact, such as eating breakfast, keeping your metabolism up, keeping your amount of sugar and sodium low, and keeping yourself out of starvation mode.
9. Reward yourself – Give yourself short and long term goals. Every time you reach one of your short term goals reward yourself! Whether its a top you didn’t feel comfortable buying before or a movie night (without the buttery popcorn) treat yourself for a job well done.
10. Imagine your Life if you DON’T Lose the Weight – For a lot of people, the motivation of what they will look and feel like once they have lost the weight is motivation enough, but for others the thought of think of what their life will be like if they stay where you are now. Will you develop some sort of health condition? Weak muscle and joints can lead to injury overtime. Figure out what drives you and be consistent. Working out for a week and taking two weeks off won’t help you reach your goals.
Just so everyone is aware, the class this coming weekend will be moved to SATURDAY MARCH 30TH at 1pm instead of Sunday due to the holiday. Any questions please let me know. In regards to the final weigh-in, we are wrapping up the details and you will be receiving an email shortly!
This morning as I was catching up on emails before heading to work for the day I was listening to the Today show. There was a new hot topic “Dieting for Dollars,” a weight loss competition that you can receive money or owe money depending on if you lose the amount of weight you bet you can within a determined amount of time. A game of gambling for weight loss. But depending on where your weight is at the moment, aren’t you already taking a risk? Being overweight adds risk factors to your health everyday. Take this investment in your life to stay motivated and make a change in your life. Stick to it, you CAN do it. Nothing is impossible when you are determined and won’t take no for an answer.
This sparked a thought in my mind, what was your incentive to lose weight? Why did you join the gym? Is it for the same reasons it was when you started Weigh In Erie a few months ago? What I find with clients, and even other members in the gym, is that once they have established their routine they tend to get bored and lose interest, which is my job to keep them excited about exercise and making changes in their lives, but I have found it is much easier for some people rather than others. The importance of continually setting short term goals is to accomplish milestones on your way to reaching your long term goal. Keep your head down and keep pushing through. Although the competition is coming to a close within the next month, will you keep yourself moving and continuing to reach your weight loss goal and finally start looking and feeling better?
Q: What is Interval Training?
A: Interval training is bursts of activity, switching back and forth between intense activity and light activity.
Q: What are the benefits of interval training to regular training?
A: There are several benefits to changing up your regular routine to incorporate interval training such as improving cardiovascular conditioning, burning more calories and keeping your workouts fun and exciting as well as continuing to burn calories even after you have finished working out. Interval training even helps to avoid injuries from repetitive overuse.
Q: How do I design an interval training program?
A: Consult a doctor, athletic trainer or personal trainer before starting any new program to ensure that you are doing it safely and properly. Increase intensity or duration, but not both at the same time. Start with short intervals, such as 30 seconds to start and start to continually build up your endurance. As with anything, start out slow and don’t overdo it! Getting injured and not being able to continue exercising isn’t worth it.
A basic interval for treadmill running:
5 min warmup jog
1 min run
30 sec sprint
Repeat run/sprint for 20 min
5 min cool down jog
Okay, here it is. February 14th, Valentine’s Day. A day to show your appreciation for your loved ones. But that does not mean you get to sit home and munch on hundreds and hundreds of calories in chocolate! Make healthy choices like strawberries, without the chocolate, or splurge on a dinner that you wouldn’t usually make at home. Choose grilled chicken and fresh vegetables with candles and a small glass of wine. Spend time in the kitchen together preparing your meal, enjoy it together, and save the dishes until tomorrow. Some quiet time with friends or significant other will be much more romantic and mean more than the extra calories that will be much more difficult to work back off. With February being Heart Healthy month, add a few cardio classes, an extra mile on the treadmill or 10 min on the elliptical and really start to build up your cardio endurance!
Finally, Best Fitness is having two open houses, February 18th and 23rd, and we welcome you to bring your family and friends to Fall in Love with Fitness! Anyone is also welcome to try any of our group exercise classes for free including: P90X, TRX, Cycling, Body Pump, Body Combat, Zumba and more!
When the participants in Weigh-In Erie stepped on the scale Jan. 27 to measure their combined weight loss for the first time, we were proud to announce they’d shed 204.6 pounds in the first two weeks of the program. Turns out there’s reason to be much prouder; they actually lost a combined 1,248.4 pounds. An audit of the statistics has turned up five entrants whose combined 1,043-plus pounds at the start of the contest shouldn’t have been included in the initial computation. The error is ours, and we apologize for the confusion. The amazing weight loss belongs entirely to the contestants, who have apologies to make to no one.
The next weigh in is this Sunday February 10th at Best Fitness. We can only imagine what the number will jump to then!
Just because you are in a weight loss competition does not mean you can’t go out or stay in and have a good time watching the game today. Make sure you are making healthy decisions on what you are putting into your body. With holidays and special occasions, people tend to overeat, make bad decisions and skip meals to justify eating more when they are with family and friends. My biggest piece of advice for you is EAT BEFORE YOU GO OUT. This will prevent overeating and making bad decisions when you get there. Take a smaller plate and smaller servings of foods instead of piling your plate sky high. Stay away from dips and don’t add additional salt and seasonings to your foods.
Adding alcohol helps bring your intuition down and eating poorly becomes much easier. Alcohol contains 7 calories per gram, empty calories to your diet that your body doesn’t need. There is no nutritional value and it can be destructive to your new diet and lifestyle change. Its also a diuretic that causes you to become dehydrated and feel as though you need to continue to drink more. Alcohol is a depressant and has a tendency to hurt your confidence as well, especially the day after. It can alter sleep patterns and keep you from exercising the following day from being hungover, exhausted and sluggish.
To avoid weight gain and help yourself stay on track think about your goals. Drink plenty of water between drinks and eat a healthy meal before you go out to celebrate or to watch the game. Enjoy yourself but stay in control and stay motivated to keep improving and feeling better.
Drink Serving Calories
Red wine 5 oz. 100
White wine 5 oz. 100
Champagne 5 oz. 130
Light beer 12 oz. 105
Regular beer 12 oz. 140
Dark beer 12 oz. 170
Cosmopolitan 3 oz. 165
Martini 3 oz. 205
Long Island tea 8 oz. 400
Gin & Tonic 8 oz. 175
Rum & Soda 8 oz. 180
Margarita 8 oz. 200
Whiskey Sour 4 oz. 200
5 Easy Steps to Adjusting your Diet
1. Drink water, drink water, drink water. Cutting out sodas and juices with high sugar content will curb your craving for other bad sweets during the day. If it is the boring taste that is holding you back, add a fresh lemon, lime or an orange slice to your glass. Even a few squirts of Mio would be acceptable.
2. Eat on a regular schedule. Eating sporadically throughout the day or even skipping meals will make your body start to believe it is in starvation mode and begin to conserve all of the fats you take in instead of burning them off.
3. Snack during the day rather than eat 3 huge meals. Eating smaller meals and snacking in between will keep your metabolism up and burn more calories throughout the day. Waiting to eat lunch and dinner tends to cause overeating until feeling “stuffed.”
4. Just because it says “diet” doesn’t make it healthy. Artificial sweeteners added to diet sodas can disrupt the body’s natural ability to regulate calorie intake, therefore tricking it into feeling the need to eat more than necessary.
5. Eat breakfast. Eating breakfast will kick start your energy levels and boost your metabolism. People who skip breakfast tend to eat more at the following meal and tend to eat high calorie, high fat foods.