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Controlling and Methodical? Weight Loss is in Your Cards

FitSugar — Mon, 30 Jul 2007 02:00:00 -0700

People who have had dramatic weight loss successes are often pursued by researchers so that they can test every corner of their lives to find out what the secret is to losing weight and keeping it off. Is it in their genes? Is it something that happened to them when they were little? As it turns out, it's something far more simple.

Recent reports on the National Weight Control Registry - a project created to find out what makes successful dieters stand out from the rest of us dieters - shows some interesting findings. According to their research, those with the most dramatic weight losses are people who are controlled, methodical and disciplined sticklers for structure and routine (aka "B" quadrant people). Punctual and neat, they always have a plan, timetable and calendar with appointments penciled in.

To me, this makes sense as someone inclined toward plans and routines would be the most comfortable with all the details of calorie counting, portion control and scheduling trips to the gym. In fact, this person may even enjoy having something else to plan out.

Not a "B" thinker? If your loose photos are not arranged neatly in an album (chronologically), don't worry because there is actually a way to trick your brain into thinking more methodically (you can teach your brain new tricks). To learn how, just read more

Organize. Alphabetize your CDs. Then, a few days later, your spices. A few days after that, rearrange your closet, then your tax papers.
Timing. Keep a time log of your daily activities and start being punctual for every appointment.
Plan. It's also helpful to follow a routine like jogging a certain course every other day, balancing your checkbook once a week.
Step-by-step thinking: Cook from a recipe exactly as it's written, knit from a pattern, learn a computer program by following a tutorial or manual.

So get that Daytimer out and start planning your way to amazing weight loss results.

What's the Deal with: The Bar Method?

FitSugar — Wed, 04 Apr 2007 14:30:00 -0700

Looking for a new way to get fit? Maybe you should try the bar. Not that type of bar, silly...

The Bar Method exercise system is another way to create a lean, firm, sculpted body by reshaping and elongating muscles while maintaining an intense pace that burns fat and increases stamina. The class is usually an hour long and composed of eight or nine strengthening exercises followed by stretching. The strength work combines holding positions that use the body’s own weight with small, controlled moves that increase range of motion and stamina. Stretching is focused on the hips, chest and lower back to improve posture and body alignment. Students begin the class with free weights and push-ups, move to the ballet bar to work their legs and abdominals, and finish on mats for more core work and stretching (basically interval training). The Bar Method is great for working tight muscles, especially those around the hips and lower back that get that way from sitting hours and hours a day at your desk.

To learn more about where you can take it as well as to see a few examples of the kind of exercises you'll be doing in a class, read more

I sense a little friendly competition between The Bar Method with Pilates and Yoga folks, but the bottom line is that with any method you choose, you'll be doing something good for your body. Personally I like The Bar Method because it brings out the dancer in me -- Who doesn't have fun pretending to be a prima ballerina doing bar work? To learn more including where you can take a class, visit BarMethod.com.

Right now there are only studios in California and Connecticut, so if you don't live in those areas, you may want to check out the The Bar Method DVD's. I did it, so check out my review on it.

Here are some sample exercises you may find in a class:

View 10 Photos ›

Class Act: The Dailey Method

FitSugar — Thu, 17 Apr 2008 10:00:00 -0700

Strength training doesn’t only happen in a testosterone laden gym. You can get a full body workout, in a plush studio (full amenities from showers to mouthwash) doing The Dailey Method. In sixty minutes you will work all your major muscles and a lot of little ones you never knew existed.

The class begins with light marching to warm up, and then straight into arm work, using light weights and good old fashioned push ups. Stopping mid push up and holding the position is incredibly tough, especially on the third repetition. Trust me, your arms will feel worked.

Using a ballet barre to stretch and for balance while working the thighs and rear, gives the Dailey Method a dance-y feeling, which I quite enjoyed. My favorite part of the class was the 10 minute section of ab work. Elbow planks mixed in with C-curve crunches and super specific oblique work are sure to work your abs to exhaustion. The stretching sequence in the middle of class focuses on opening the hips, ending with an attempt at the splits. This class is a great complement to a heavy cardio workout regimen full of running and biking. The Daily Method will make you lengthen and strengthen your entire body. Class cost is $20 for one class, but there is a price break if you buy a package of classes.

To see how the Dailey Method differs from the Bar Method, just read more.

Both methods of exercise involve using a ballet barre for balance and stretching. The overall concept of the movement is a few variations on micro movements with many repetitions. Both classes will work your core. The Bar Method seems a little more based in ballet and the Dailey Method has an early modern dance feel. You can channel your inner Martha Graham more than your inner ballerina at the Dailey Method. The Dailey Method studios are limited to Northern California, with one in Naperville, Illinois; but I for one hope they will be expanding soon.

Fit’s Tip: Don’t forget your socks! If you have a pair with traction bumps on the bottom you will have an easier time during some of the stretches.

Any Dailey Method fans out there? Tell me what you love about it in the comments section below.

Source

DVD Review: Bar Method Accelerated Workout

FitSugar — Mon, 02 Mar 2009 12:00:00 -0800

When it comes to mixing up my strength training routine, I am a fan of the Bar Method, a ballet based sculpting class. Full of deceptively simple exercises with a focus on micro movements, these hour long classes always leave me sore in surprising places. I was excited to try the new 55 minute DVD Accelerated Workout, because sometimes I really enjoy working my fanny in the privacy of my own home.

I think it is great that this DVD workout doesn't require any extraordinary props, just a mat, a set of two to four-pound dumbbells, and a chair to create your home version of a ballet bar. In this well-shot video, Bar Method creator Burr Leonard and three Bar Method studio owners lead you through a series of moves that work your arms, abs, back, legs, and glutes - in other words, your entire body. The instructions are super clear and easy to follow - a joy compared to some over or under produced videos I used in the past - and the workout flies by except for the quad work which always kills me. However, I felt there were less exercises in the DVD than you would experience in a class - I think because a little more explanation is required in the video format for the precise moves.

To see if the workout got my heart rate up too, read more.

Because I love my heart rate monitor, I wore it for the workout and my heart rate stayed fairly low throughout the class (average rate was 99 bpm) so don't count on it as an aerobic workout. As a Pilates instructor, I also don't like working in a "tucked" position, where you draw your bottom of your pelvis forward. The position feels bad on my back, and it is fairly subtle so without a live instructor correcting the placement I worry about other folks will over tuck and compromise their low backs. When I do this work, I mostly work in a neutral spine.

I think this DVD is perfect for someone new to fitness for the exercises are easy to do but will definitely work you, but for someone well versed in the Bar Method, this workout may feel too easy.

You can purchase the DVD directly from the Bar Method website for $20 and start sculpting and stretching.

Move It at Home: The Bar Method Body - Fat Free DVD

FitSugar — Fri, 08 Dec 2006 10:34:38 -0800

The Bar Method is a great way to sculpt your body without lifting weights. Since it is quick paced you get a bit of an aerobic workout too. The class locations are limited to California and Connecticut, so for everyone else there are DVDs.

The Bar Method Body - Fat Free DVD is a 40-ish minute work out that really challenges your muscles with simple, small motions. It is called The Bar Method since you need to hold onto something while performing some of the exercises - kind of like holding a ballet barre. The name makes sense since Burr Leonard, founder of The Bar Method Studios, modified the routine of Lotte Burke, an English ballerina. Leonard herself leads you through the class and she is a walking testimonial as she is in her late 50s and still looking fabulous. Oddly enough she reminds me of Kitty from That 70s Show which is entertaining in and of itself.

The exercises are rather simple and there are many repetitions of each one so you get the hang of it quickly. Keep your remote close by, because on the 3rd or 4th viewing you are going to want to fast forward through the descriptions. The routine focuses on the back side - really working the booty and the hamstrings and the abdominal work is great too. There is also a lot of luxurious stretching.

I like that Leonard tells you to use simple household items like a chair or a throw pillow and there is no agenda to sell you props.

If you want to try it before you buy it, then put it on your NetFlix queue or just purchase it here for $18.99.

Class Act: The Bar Method

FitSugar — Thu, 13 Mar 2008 11:00:00 -0700

If you are looking for a killer workout or to add variety to your strength-training routine you need to check out The Bar Method. Never before have such small movements made me so sore! The exercises are designed to strengthen and stretch every major muscle group, and let me tell you from experience they do!

The work is definitely ballet and dance based, but no dance experience is required to reap the benefits of the class. Standing at the bar for relevés (heel raises to work the calves) and stretching your legs might just bring out your inner ballerina, and there is nothing wrong with that. This is definitely strength training with poise and faulty posture will be corrected by the instructor, so if you tend to slump this class will help you stand tall. All the movements, no matter if they are for your arms, legs, or abs, are best described as intense and minute. The work is very detailed oriented, which helps keep your brain engaged while your quads or abs scream for you to stop pulsing in a small range of motion. I really appreciated that a considerable portion of the class focuses on working the legs and glutes – two areas I love to work.

Want to know how much it costs? Then read more.

Even though the movements are small, you will sweat; you keep moving for the entire 60 minutes of class to keep your heart rate elevated. The music and instructors are very motivating and positive. Stretching is incorporated into the exercises and sets of push ups pepper the class. The arm section uses light hand weights (and believe me you want to use light weights) and medicine balls are available to increase the difficulty of the ab work.

Classes are expensive though, $24 per session, but you can buy packages of classes to decrease the overall cost of each class. Here is a list of studios, which are located on the West and East Coasts, with one in the Windy City. If there are no studios close to you, try the The Bar Method Body - Fat Free DVD in the comfort of you own home.

Have you tried the Bar Method? Tell me all about it in the comment section below.

Source

Which Method Suits You?

FitSugar — Sun, 01 Apr 2007 03:15:00 -0700

Are you meant to be flowing with Yoga? Maybe you need a little work in your work out with Pilates? Maybe you're just a gym warrior that's not fit for new age classes. Take the quiz to find out which method of working out suits you.

When it comes to running on a treadmill you

Love it!

Loathe it!

Can make it through 20 mins but it's not your favorite.

Do you belong to a gym?

I hate the gym, there is too much bad energy there.

I belong to a gym but I don't know how to use anything, I need instruction.

Yup, and I go every day!

Do you like to be instructed?

Yes! I love to be talked through a workout -- The more hands on the better.

Depends on what it is I am doing.

No! Leave me and my heart rate alone.

Do you like to use the word '"core"?

Only when eating an apple.

I depend on my core.

Bandha is my core.

When it comes to being sore

You like to feel the burn as you're working, knowing exacly when and where you'll be sore the next day.

You like have no idea whats going to happen the next day, but you know you'll be sore.

You like to be pleasantly surprised with how good sore feels.

You're inspired by

Madonna

Jessica Biel

Kristen Davis

Healthy Recipe: Roasted Brussels Sprouts With Walnuts

FitSugar — Wed, 18 Nov 2009 05:50:57 -0800

One vegetable delight of Autumn is the Brussels sprout. These small leafy balls are packed with fiber as well as taste, and they deserve a place at your Thanksgiving table.

My favorite method of cooking Brussels sprouts is to roast them. It's a simple preparation, but I have added nuts, balsamic vinegar, and cheese to fancy up the dish. While I have often had Brussels sprouts with bacon or pancetta, adding walnut imbues them with a meaty flavor while providing some healthy fats not found in bacon. This recipe is simple to make and is a crowd-pleaser for all ages - my 4-year-old ate three helpings!

Check out the recipe when you read more.

Roasted Brussels Sprouts With Walnuts
Modified from Recipezaar

Ingredients

1 stalk of Brussels sprouts (or about two pounds of sprouts)
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1/2 cup chopped walnuts
1/4 cup finely grated Parmesean cheese

Directions

Preheat oven to 375 degrees. Take Brussels sprouts off the stem, wash, and rip off outside leaves.
Chop sprouts until they are a uniform size, leaving the small ones whole and possibly cutting the larger ones into eighths.
Boil Brussels sprouts for 5 minutes. Pat dry.
Place Brussels sprouts in roasting pan and pour in olive oil and vinegar and stir until sprouts are coated well. Salt and pepper to taste.
Roast for 20 minutes, stirring Brussels sprouts to ensure even roasting. After 20 minutes, add chopped walnuts and roast for 5 more minutes or until walnuts are browned.
Sprinkle roasted sprouts with cheese and serve warm.

Serves 6.

Print recipe with images | without images

Catching Up With Biggest Loser Tara Costa

FitSugar — Wed, 04 Nov 2009 03:47:08 -0800

Even though she is no longer required to pull big numbers at the weekly Biggest Loser weigh-ins, Tara Costa is still working it. She told Life and Style that she's "still battling the last 10 pounds."

Tara currently weighs 164 pounds (down from 294 at the start of the show), but the second runner-up of from last year's season says she'd "love to live at 155-ish." Her plan of attack is twofold. She's headed for a week-long stay at the Biggest Loser Resort and Spa, located in Ivins, UT, where guests can reenact the rigors of the weight-loss reality show: six hours of daily exercise and a healthy diet. Her second method is running. Tara ran in the New York City Marathon last Sunday, completing the 26.2-mile course in 4 hours, 23 minutes, and 12 seconds.

I love keeping up with past contestants from the show and seeing that they are still living healthy lives. Like Tara, are you battling the last few pesky pounds that refuse to go away? Join the Weight Loss Support group, to meet like-minded people who share your goals.

Photos courtesy of NBC and Getty

Smarter Eats: Use Chalkboard Labels on Jars

FitSugar — Mon, 02 Nov 2009 10:30:28 -0800

Take a peek into my kitchen cabinet for a healthy eating tip. If you can't tell from the picture those are jars with chalkboard labels. I've been using them for almost a year now and for two good reasons: health and money.

I love nuts but find that it can be easy to eat too many at one sitting. I use the chalkboard labels to remind myself of the nutritional breakdown of the stored nut and its serving size. For instance, on my almond jar I've written 20 almonds equal 180 calories, 14g fat, 7g protein, and 6g carbs. This method has been a really great way to keep me from overindulging.

Having these jars is also an incentive to buy from the bulk aisle. Most food, especially organic, is cheaper when purchased in bulk. Plus buying in bulk cuts down on wasteful packaging, and I don't confuse things that look alike. The labels create an easy way to remember cooking ratios - if I'm storing a whole grain or beans, I write the name of the grain and the ratio of the grain to how much liquid it needs to cook.

You can either buy chalkboard jars for cheap or make your own using chalkboard paint. As an alternative you can use paper or sticky labels but using the chalkboard method helps cuts down on waste.