20 Chews Per Bite Keeps the Waistline Tight

Have you ever counted the number of chews you take per bite of food?  By doing so, your waistline and your health can benefit in a number of ways.

In today's fast-paced world, we often try to multi-task when we eat, which distracts us from what we're eating and more importantly how we're eating.  If you eat too fast, you miss out on the enjoyment and taste of the food.  This can lead to consuming too many calories in one sitting, as well as potential digestive problems.

I want you to challenge yourself to 20 chews per bite at your next meal and every meal.  By slowing down the consumption process, you may find that a smaller amount of food actually fills you up, leading to less calories consumed, and a higher taste satisfaction level.  In addition, you will be allowing your body a more adequate amount of time to absorb proper nutrients.

Determining your Active Metabolic Rate (AMR)

The first part of determining your AMR is identifying your current physical activity level.  Which of the following options sounds most like you?

a. Sedentary Physical Activity Level

Do you have a desk job or do some other kind of work that keeps you in your chair for most of the day? If the answer is yes, your score is 1.1.

b. Light Physical Activity Level

Are you on your feet and walking around for at least half the day? Stay-at-home moms, salespeople, and doctors fall into this category. If this is you, your score is 1.2.

c. Moderate Physical Activity Level

If you're on the move pretty much all day, with a few limited periods of being sedentary, this is the level for you. People in this category include gardeners, carpenters, and mail carriers. If you're in this category, your score is 1.3.

d. High Physical Activity Level

Does your job require being constantly on the move, and does it entail significant amounts of manual labor? Construction workers, farm workers, and movers are among those who land in this category. If you're in this group, your score is 1.4.

Another element you need to calculate your total AMR is the number of calories you burn from exercise on an average day. The number of calories you burn during any exercise session depends on a few things, primarily your body weight.  Here is a link for WebMD.com's Fit-O-Meter:

http://www.webmd.com/diet/healthtool-fitness-calorie-counter

Now you have your BMR, your daily activity score, and your exercise expenditure.  Simply multiply your BMR by your daily activity score, and then add your exercise expenditure. 

(BMR x daily activity score) + exercise expenditure = estimated AMR

Whatever you get from this final calculation is your Active Metabolic Rate.

Determining Your Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate (BMR), also similarly known as your Resting Metabolic Rate (RMR), is the total number of calories you burn throughout an inactive day.  This number is particularly important so you can determine the number of calories you should allow yourself on any given inactive day.  Here's how we determine your BMR:

MALE: 66 + (6.3 × body weight in pounds) + (12.9 × height in inches) − (6.8 × age in years) 

FEMALE: 655 + (4.3 × weight in pounds) + (4.7 × height in inches) − (4.7 × age in years)

Keep this number in mind and make wise, healthy decisions this week.

The Rule Of The Game: Intensity!

Here's a quick and insightful read from Jillian Michaels about stepping up your workout intensity.  Enjoy!

"If you're looking to shed stubborn pounds, the rule of the game is to increase the intensity of your workouts. I want you to be working out at 85 percent of your maximum heart rate (MHR). However, you may have heard the "fat-burning zone" theory that encourages you to work out at just 70 to 75 percent of your MHR. The outdated assumption is that your body is drawing predominately on fat calories for energy — WRONG! It's completely misleading and it's time to lay the "fat-burning zone" myth to rest. 

During physical training, your body has three possible sources of energy: carbs, fat, and protein. Protein is a last resort — of the three energy sources, your body is the most reluctant to draw on your protein stores. 

Whether your body takes energy from glucose, which it gets from the breakdown of carbs, or fat depends on the intensity of your workout. Training at a high level of intensity forces your body to draw on carb calories for energy — they are a more efficient source of energy, and your body goes for its premium fuel when you're working hard. If you are training at a low level of intensity, your body doesn't need to be as efficient, so it will draw on a higher percentage of fat calories for fuel. 

Sounds like low-intensity training would be more effective when it comes to losing fat, right? Wrong. These physiological facts are the ones that spawned the mistaken belief that low-intensity activity is better than high-intensity activity when it comes to burning fat and losing weight. These days we know that even though the ratio of fat-to-carb calories might be higher during low-intensity exercise, fewer calories are used up overall. High-intensity exercise burns the biggest number of calories."

Get TOUGH!

Julius Erving once said, "If you don't do what's best for your body, you're the one who comes up on the short end."

As you take on your workouts this week, I want you to really tap into your inner drive and push even harder. I love seeing people get excited about performing the work that will help them reach their goals! Most people tend to underestimate their own strength or what their potential is. I plan our workouts to be aggressive and tough because I know you're strong enough to do them! And let's be honest, they have to be in order to work! I do what it takes to kick your butt, knowing that you'll only get stronger — and the stronger you get physically, the stronger you will become in every other way.

You can't achieve success if you're not willing to take the first step

I can provide you with the tools you need for maximizing your workouts and results, but without the inner drive to commit 100% effort during your workouts, you won't get anywhere. You need to find the motivation to accomplish your goals. 

Grab a pen and paper.  I want you to write down the top three things that keep you accountable and pushin' the limits.  Anything goes here!  Once you've established your top three, make it a habit to get your mindset right and try focusing on them when heading to the gym.  Get motivated and work it well!

RESULTS DON'T LIE

Want a workout that's fun and gets results???

Here's what one camper had to say about last week's Buckwild Boot Camp:

"I am an individual that would fall into the category of a "gym rat".  I have spent 4-5 days/week in the gym, going on three years.  My goal is to obtain a solid and defined physique.  After reading and implementing countless routines in books and magazines I continue to have trouble targeting specific muscle groups that need improvement.  Needless to say the time I have spent in the gym has improved my physique, but only to a certain extent.  I recently participated in a fitness boot camp organized and designed by Tricia and to put it plainly...I'm hooked!  After just one session I noticed a difference in tone, strength, and endurance.  The customized workouts and routines designed by Tricia hit the muscles I could not target using the knowledge I gathered from books and magazines over the years.  Using her extensive knowledge in fitness and health, Tricia has combined hard work and fun into her fitness programs which make them enjoyable for any individual, from your average couch potato to the dedicated gym rat.  Results don't lie." 
-Matt of Costa Mesa

Obese Bird Sent To Birdy Boot Camp

It's sad, but true.  This lil' feathered friend was fed one too many sausages...that's right...sausages!  The human body has a hard enough time digesting such a processed piece of gross glory, let alone a small bird or any pet for that matter. 

Fortunately enough, the bird is on a meal plan and will be working with a personal trainer 3x a day, until the bird is no longer considered "too fat to fly".

Here's the full article:
http://news.yahoo.com/s/nm/20100602/od_nm/us_bird_obese_odd


In light of the situation at hand, now is clearly the best time to get into Buckwild Boot Camps.  Register today to reserve your spot and get closer to the body you've always wanted!

Ready...set...SIGN UP!!! Boot Camps launch in 1 week, starting June 7th and 8th!

Buckwild Boot Camps are finally open for registration!  I'm excited for the launch of these new camps and hope to see many of you there.  Space is limited so be sure to get yourself and your three best friends registered today!

I'll be adding more rockin playlists and items under the nutrition column this week.  Continue to keep up the hard work and the healthy attitude!

Whatcha think of the new look?

I will say, I am genuinely impressed with what this windy Sunday afternoon did to my blog...had no idea this little techy genius was inside of me. :) I've added some new pages and will be anxiously filling them with all kinds of 'nuggets' of fitness wisdom.

Click the 24 Hour Fitness page above for this weeks schedule.