SAY NO TO SUMMER WEIGHT GAIN
So you spent the winter and spring working hard. You exercised consistently, you were careful to eat more healthy foods and you watched your portion sizes. Why? So you would look great at the lake and have plenty of energy to enjoy summer. You greeted summer with a healthy, better toned body. But summer, in spite of all the fun and relaxation it brings, can be tricky and deal us a cruel blow when it comes to our fitness.
Have you noticed the scale creeping up a little over the last couple of months? If so, you are not alone. Summer is a very easy time to overindulge and pick up those pounds that you shed during the winter months.
Remember that bad habits creep in slowly. Perhaps you are skipping your workouts a couple days each week, because ‘You have so much to do.’ Or maybe you have been indulging in unhealthy food or drinks a little more frequently when you are with friends. It happens-little by little. It happens one small choice at a time. But those choices add up fast.
If you realize that you have been slipping up, it’s not too late to turn around and get back on track. Really! There is still plenty of summer left for you to regain whatever ground you might have lost and get back to awesome.
Here are a few common reasons that people gain weight in the summer and how to remedy them.
- Disrupted sleep cycle. Summer brings with it more daylight and longer days. This extra sunshine can cause our circadian rhythms to change which causes us to sleep less. But if we don’t get enough sleep, our bodies will respond by packing on a few extra pounds! The solution? Be diligent to get at least seven hours of sleep each night.
- Baby, it’s hot out there! When it’s hot and humid, we tend to move around less. Our energy is lower and besides, who wants to sweat even more, right? But the less you move, the slower your metabolism is and the fewer calories you will burn. Be intentional about keeping up with your exercise. Just keep moving.
- On the road again. Summer meals travel and travel means healthy eating just got harder. Eating on the road presents big challenges if you are trying to eat clean. Before your summer trips, brainstorm some ways to reduce the amount of fast food that you will consume while you are away. Consider packing a cooler with hummus, nuts, lean proteins sources like chicken, fresh fruit and raw veggies.
- Caution: Cookouts! Ahhh…summer cookouts, parties, family reunions. All this spells danger because the food at these festivities is usually about as unhealthy as you can get! Make sure you pass on the hotdogs, potato salad, oily salad dressings and rich cakes. Look for grilled vegetables, fresh fruit and lean cuts of meat prepared without greasy marinades.
Don’t let the summer creep undo all the hard work you’ve done to get you where you were in May. Make up your mind to finish well this summer. Your future self will thank you!
NEW CLASS from Annette Loquercio, MS Exercise Physiology
When: Wednesday at noon (or 12:30pm) and/or Tuesday at 6pm. Cost: $120 for 6-week session for either class.
Hello to all our dedicated clients who are working towards achieving their fitness goals. As many of you know, I am also dedicated to fitness AND working with you to help compliment your training sessions. I can offer you an extra boost by supplementing your regular training sessions with a small group class.
I am excited to be able to offer our clients a class that will show you some new ways to enhance your current efforts to achieve better endurance and strength…..along with muscle-shaping and quite possibly losing unwanted inches. The class will consist of using our bodies in all planes of functional movement with exercise modalities that use only our body weight and gravity. Resistance may be added as the class progresses.
Come and try out this opportunity to add to your training efforts! I can guarantee you’ll leave these sessions with new and effective ways that will greatly add to many areas of your life outside the gym !
Contact Julie Cohen to register 847 251-6834
KEEP MOVING TO PREVENT METABOLIC SYNDROME – Research has shown that physical inactivity is a primary cause of each of the metabolic syndrome risk factors, and that physical activity and exercise are primary prevention strategies for these risks.
Metabolic syndrome is a cluster of 3 to 5 of the following risk factors for cardiovascular disease and type 2 diabetes :
- fasting plasma glucose ≥100 milligrams per deciliter, or undergoing drug treatment for elevated glucose
- HDL cholesterol < 40 mg/dL in men or < 50 mg/dL in women, or undergoing drug treatment for reduced HDL cholesterol
- triglycerides ≥150 mg/dL, or undergoing drug treatment for elevated triglycerides
- waist circumference > 40 inches in men or > 35 inches in women for people of most ancestries living in the United States
- blood pressure ≥130 millimeters of mercury systolic or ≥85 mm Hg diastolic, or undergoing drug treatment for hypertension
PFTL client Richard Sobel, participated in the 2016 USA Track and Field Illinois, Masters/Open Outdoor Championships on June 25. He won the Masters High Jump competition (Age 65 -69 Division), beating his opponent by .15 m. Congratulations, Richard!