My weight has hit a plateau. What do I do?

There are several reasons why your weight can hit a plateau, including:

• Losing weight too quickly. When this happens, your metabolism (the rate at which your body burns calories) can slow down because your body senses it is starving. Rapid or large amounts of weight loss can slow your metabolism by as much as 40% in six months.
• Losing muscle. When you lose weight, up to 25% can come from muscle tissue. And since muscle is the engine in your body that burns calories and helps maintain your metabolism, losing it can hinder weight loss. Weightlifting can help preserve and build muscle.
• Reaching your body's particular set point -- the weight and metabolic rate your body is genetically programmed to be. Once you reach that point, it's much harder to lose weight and even if you do, you're likely to regain it. If you're at a weight at which you've hit a plateau in the past, if your body generally seems to gravitate toward that weight, and you're within a BMI (body-mass index) range of 20 to 25, then you may be at your set point.
• Decreasing your physical activity and/or increasing your caloric intake. People lose weight all the time by reducing their caloric intake without doing any exercise, but it's almost impossible to keep weight off without exercising. Many scientists agree that physical activity is the single best predictor of whether a person will maintain a weight loss.
• Other health factors, including thyroid or adrenal gland problems; medications like antidepressants; quitting smoking; menopause; and pregnancy.

Even with any of the above factors, the bottom line to losing weight is eating fewer calories than you burn. Studies show that people almost always underestimate how many calories they're eating. So if you're struggling with weight loss, you're still exercising, and you've ruled out any of the above reasons for weight plateaus, look at your calorie intake.

As for exercise and weight plateaus, sometimes a change in routine can help. Instead of the treadmill, try the bike, or the stepper. Instead of a dance class, try a stretch and tone class. If you're not weight lifting, this would be a good time to start. If you already do aerobic exercise, try adding intervals (short bursts of higher-intensity exercise) to your aerobic workouts. And keep reminding yourself that if you maintain an active lifestyle and continue with healthy eating, you will reach your goals.

Click Here to View Article

5 Minute Stretch Routine

Love this stretch routine...it's always important to warm up muscles before and after exercise!

Tips for Exercise Success

Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart.  They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles.  Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart.

Here are some tips for exercise success:

• If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.
  
• Choose activities that are fun, not exhausting.  Add variety.  Develop a repertoire of several activities that you can enjoy.  That way, exercise will never seem boring or routine.
  
• Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.
  
• Find a convenient time and place to do activities.  Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
  
• Use music to keep you entertained.
  
• Surround yourself with supportive people.  Decide what kind of support you need.  Do you want them to remind you to exercise?  Ask about your progress?  Participate with you regularly or occasionally?  Allow you time to exercise by yourself?  Go with you to a special event, such as a 10K walk/run?  Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine?  Share your activity time with others.  Make a date with a family member, friend or co-worker.  Be an active role model for your children.
  
• Don't overdo it.  Do low- to moderate-level activities, especially at first.  You can slowly increase the duration and intensity of your activities as you become more fit.  Over time, work up to exercising on most days of the week for 30-60 minutes.
  
• Keep a record of your activities.  Reward yourself at special milestones.  Nothing motivates like success!

Click Here to View Article from the American Heart Association

Fitness By Phone

Please click on the link below to view this article:

Best Body Magazine

Fitness is Just a Phone Call Away

Albuquerque Tribune - Evening Apr 25, 2006

Fitness is Just a Phone Call Away 
Clients ring personal trainer Brenda Rule-Osburn to motivate, instruct them
Richard Stevens Commentary 

Brenda Rule-Osburn, a certified personal trainer, will be a contributor to the Recreation Corner that will run Friday in The Trib’s sports section from May through August. The Recreation Corner will debut May 5 with golf tips from Puerto del Sol pro Todd Kersting. Rule-Osburn’s column will debut on May 12. 

If you are looking for a sweaty time, call Brenda Rule-Osburn. If you are looking to burn calories, drop pounds, grow muscles, get in shape, eat better, strengthen your heart and maybe even live longer, call Rule-Osburn. 

Or, as one of her clients puts it, if you are looking for a “gentle kick in the butt,” call Rule-Osburn. Yes, fitness might be just a phone call away. Rule-Osburn, 46, is a certified personal trainer who has expanded — and maybe improved — her business by hooking up with a California-based company called Fitness By Phone. Of course, you don’t lose the pounds and change your lifestyle simply by chatting with Rule-Osburn on the phone. She has her rules. You have to eat smarter. You have to set goals and keep charts. You have to wear a calorie counter called Caltrac. You have to move, move, move. But Rule-Osburn can be that kick in the butt that sometimes accompanies the advice, the charts, the goals. 

This personal motivation by phone has been used successfully in many professions. Now, some of the gurus of the gym have gone long distance. One of Rule-Osburn’s prize clients is Tammy Wiggins, a nurse in Indianapolis. 

“I love the program,” said Wiggins, 42, married with two children. “Brenda is a great coach and she has put together an excellent program of things I would never think to do on my own. And she’s there 24-7 for me. She is there to push me, but always in a positive way. 

“I had my doubts that a program like this would work long distance but I’ve lost 52 pounds since June of 2005. She is that voice in the back of your head telling you to keep going, that you can do it.” 

A client of Fitness By Phone typically keeps a diary that tracks diet, exercise, calories burned, heart rate, etc. Rule-Osburn critiques the progress — or lack of progress — and makes changes. Or simply does some gentle motivating. 

“We set goals and the goals are nutritional as well as physical,” she said. “And I’m always there if they need to talk. 

“They are given tools that give immediate results and we establish a relationship of accountability to me and to themselves. But ultimately I strive to teach my clients to be accountable to themselves.” 

Rule-Osburn admits her Fitness By Phone coaching often resembles baby-sitting. Kind of like telling a kid to do their homework — or eat their veggies. But the adults usually get into the physical progress and therefore into the physical process. 

“A gym can be overwhelming,” said Adrianna Hermosillo, 36. “I walk into a gym and I don’t know where to start. 

“With Brenda, I’m seeing results and I’m being pushed to get those results. I need that motivation. I need that push. This is like having a friend who knows everything there is to know about conditioning and is willing to share it with you. 

“She is strict with you when it comes to working out, but when it’s one-on-one on the phone, it’s like talking to a friend.” 

Rule-Osburn offers different Fitness By Phone programs that range from $150 to $400. The more expensive packages include personal workouts in her home gym. You can also use her home gym to work out on your own. Her garage-converted-into-a-gym is a maze of fitness paraphernalia that includes treadmills, elliptical machines, free weights, Bowflex and even the Chuck Norris-hyped Total Gym. 

“Her exercises are awesome,” said Hermosillo. “I’ve been doing this for (two months) and I don’t think I’ve done the same exercise twice.” 

Rule-Osburn says the motivation factor for her clients vary but she prefers the ones who are in it for the sake of good health. The dropping of pounds will be a bonus. Wiggins said a strong motivation for her was to “lose inches.” Hermosillo admits it was “the vanity factor.” And Wiggins also has another goal: “One of my goals is to fly out to Albuquerque this fall and finally meet her.” 

Stevens is the Tribune’s deputy sports editor. You can reach him at 823-3663 or rstevens@abqtrib.com.

Erin Fredrichs/Tribune Personal trainer Brenda Rule-Osburn helps a client with a 40-pound free weight during a training session. In addition to training clients at her home gym, Rule-Osburn motivates and instructs clients by phone. “I keep calling and thanking her,” said Adrianna Hermosillo. “The phone has really been helpful in keeping me motivated.”

 

5 Diet and Nutrition Tips

This is a great video about 5 Diet and Nutrition Tips!

Moving is Important

The less you MOVE, the Less blood sugar your body uses. So every time you stay on your backside for more than 2 hours a day (not counting sleeping at night), the chances of you contracting diabetes goes up by 7%

The Mayo Clinic did a study where they used motion-sensing underwear (yes, I said underwear!!), to track every single step and fidgeting of 20 non regular exercisers . ½ were obese and the other ½ were not. After 110 days, they found that the lean participants moved and average of 150 more minutes per day. then the overweight people. This totaled 350 more calories per day!!!!!

Why You Should Take Elderberry

The benefits of taking elderberry juice and/or supplements are:

Elderberry has been found to reduce cholesterol (LDL or bad cholesterol), that helps in preventing heart disease.

The flavenoids are powerful antioxidants that prevent cell damage caused by poor diet.

The elderberry juice also helps improve vision, especially night vision.

Conditions such as colds, flu, chest congestions, and yeast infections are lessoned when elderberry is taken on a regular basis.

Drink 10 oz of elderberry juice daily. This will also help your digestion and provide energy to the body. Don’t drink large doses or diarrhea might result . Supplements of 250-500 mg are available. Read direction and follow directions.

Another Reason to Eat Your Veggies!!

4680 patients were studied , and researchers found a consistent relationship between glutamic acid intake and blood pressure.

Glutamic is one of the most abundant amino acids in the human diet. Patients ranged from 40-59 years of age, and blood pressure was measured 8 times over 4 visits. Amino acids were measured and glutamic acid showed the strongest relationship to lower blood pressure. This nutrient may counteract oxidative affects from free radicals or enhance kidney function.



From Tufts Health and Nutrition Letter October 2009

Facts about Women and Heart Disease

FACTS ABOUT WOMEN AND HEART DISEASE posted on the American Heart Associations Website

Heart disease and heart attacks remain the #1 cause of death in the United States, and the #1 killer of women (more than all cancers combined). Many women believe their biggest health threat is breast cancer but heart disease kills 6 times as many women as breast cancer.

Heart disease is not just a disease of older women. It is the leading cause of death for women aged 35 and older - just because coronary heart disease is less common in women before menopause does not mean that it never happens!

Many of those who die do so because they delay getting care early after the onset of symptoms. If a woman does not realize heart disease is a health threat, she will not make heart healthy changes or respond to symptoms once they occur.

In addition, there are several myths surrounding heart disease held by many women and possibly their physicians.

Myth: "I do not have a history of heart disease in my family, so I must be safe from ever getting it."

Fact: Family history is one of only several risk factors for this disease. You may also be at risk for heart disease if you:

are female and over age 55 have a father or other close relative who had a heart attack before age 55 have high blood pressure (140/90 or higher) have a total cholesterol level > 200 mg/dL, HDL < 40 mg/dL, LDL > 130 mg/dL, or Triglycerides > 150 mg/dL are overweight are inactive have diabetes have a stressful lifestyle

Myth: "Pre-menopausal women are immune to heart disease. I only have to worry as I age and go through menopause."

Fact: The loss of natural estrogen as women age may contribute to the higher risk of heart disease after menopause. However, the multiple risk factors listed above can all come into play earlier in life. Women should not falsely assume that they have no cause for concern prior to menopause.

Myth: "I know fat intake plays a role in heart disease. All fats are basically the same, and I need to limit or avoid them all."

Fact: The American Heart Association recommends limiting total fat to no more than 30%. However, you can go too far! Extremely low fat diets (<15% of calories) may actually elevate blood triglycerides and reduce high-density lipoproteins (HDLs…the "good" cholesterol).

The type of fat consumed may have a greater effect on cholesterol level than total fat intake. Saturated fats (primarily animal fats) and trans-fatty acids (found in many margarines), tend to increase blood cholesterol, so it is important to monitor your intake of those.

You might consider replacing some of those types of fats with polyunsaturated (corn, safflower and soybean oils) and monounsaturated fats (olive and canola oils) which may help lower your blood cholesterol level.

Myth: "If I'm at risk for heart disease all I need to do is cut the fat and cut the calories."

Fact: In addition to a balanced diet, there is some evidence these steps could also lower your risk for heart disease:

Eat more foods with soluble fiber - found in peas, beans, oats, barley and some fruits and vegetables (apples, oranges and carrots) soluble fiber may help lower blood cholesterol by inhibiting digestion of fat and cholesterol. This is the basis of the health claim you will find on some cereal products.

Eat more foods with omega-3 fatty acids - most commonly found in fish, may benefit heart health and reduce heart disease risk. Experts recommend eating fish at least twice a week. Oily fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in omega-3 fatty acids.

Other ways to add omega-3 fatty acids to your diet include:

Use canola or soybean oil in place of other vegetable oils. Try flaxseed, a small nutty-tasting seed that is rich in omega-3s. Small amounts of whole flaxseed can be sprinkled over salads or cereals, or added to baked goods, pancakes, or waffles. Add small amounts of chopped walnuts to salads or toss with cooked vegetables.

Select foods rich in B vitamins - such as - folate, B12 and B6 - help keep homocysteine at safe levels. A folate-rich diet, in particular, that includes foods like dark green leafy vegetables can reduce blood levels of homocysteine--a step that may benefit heart health.

Folate is found in orange juice, dark green leafy vegetables, dried beans and peas, and most breads and dry cereals. Vitamin B6 is found in poultry, fish, bananas, and potatoes.. Vitamin B12 is found in animal foods including fish, milk and milk products, eggs, meat, poultry and fortified breakfast cereals.

Alcohol - moderation consumption may be beneficial in preventing heart disease. For a woman, that means an average of one drink each day. Since alcohol affects other health conditions, you should discuss this with your health care provider before making a decision to consume alcohol for health reasons.

Engage in physical activity ... as a way of life!
Even moderate, regular physical activity helps lower your risk of heart disease. Examples are pleasure walking, gardening, yard work and dancing - and every little bit can help your life and your health.

Click here to view this article

Pre-Post Work Out Meal

Healthy Crunch:
Stir in ½ cups of oats into 1 cup yogurt. Let sit overnight in refrigerator. The grains will absorb the yogurt. Why not add nuts or fruit for added protein?


Cranberry Protein Shake:
(Oxygen Magazine November 2009)
1 cup frozen cranberries
1 medium orange
1 cup squeezed orange juice
2 scoops protein powder.
Chop cranberries and orange. Then add orange juice and protein powder. Enjoy!!!!

Ab Exercises

Great video on some exercises that are great for your abs!

Fast Food Options

Eating out can sometimes be unavoidable. However, that doesn't mean that you have to blow your diet. There are many healthy options that will keep you fit and trim and satisfied.

SUBWAY

• Low Fat Sandwiches No Mayo!
• Baked chips if you must
• Low calorie drink

TERIYAKI

• Teriyaki chicken bowl  (Eat ½ of rice with the meat and vegetables. Toss the other away!)

MC DONALDS

• Grilled Chicken sandwiches  (No cheese, delete all the mayo! Add mustard and lettuce with tomatoes and pickles Take off one side of the bun if you want a small French fry!!!!
• Small Shakes only at McDonalds
• Cheeseburger minus the fries
• All salads with dressings on the side.  (Add chicken for protein 4 small crackers)
• All grilled chicken salads at fast food businesses with low fat dressings
• Hamburger at McDonald’s
• Cheeseburger at McDonald’s
• Chicken McGrill without mayo at McDonald’s

TACO BELL

• Beef or chicken taco at Taco Bell
• Bean Burrito at Taco Bell
• Gordita Supreme chicken at Taco Bell

WENDY'S

• Classic plain hamburger at Wendy’s
• Jr. Hamburger at Wendy’s
• Small French-fries at Wendy’s
• Plain baked potato
• Sour cream and chives baked potato
• Small chili at Wendy’s
• Large chili at Wendy’s
• 5 piece chicken nugget at Wendy’s

ARBY'S

• Light roasted chicken deluxe sandwich at Arby’s
• With grilled chicken salad and low calorie dressing

BURGER KING

• 1 hamburger at Burger King
• 1 cheeseburger at Burger King
• Veggie burger without mayo
• Whopper junior without mayo
• Small French fries
• Medium French fries

THESE ARE BUT A FEW OF THE MANY WAYS TO EAT LOW FAT AND LOW SUGAR.

• Think smart.

• Eat only until you are satisfied.

• Eat 2 handfuls of food at one sitting. 

• Chew foods slowly.

• THINK 40% CARBS, 30% PROTEIN, AND 30% FATS FOR HORMONE REGULATING!!!!!!

• Eat with the opposite hand.

• Exercise for 150 minutes per week

• If you are going to cheat that day, you must do your cardio!!

• Live the 90/10 rule. 90% clean and 10% cheating.

Fitness and Fat Burn

Exercising with Gravity is Gratifying

It is you versus gravity.

A quick new workout is popping up in health clubs all over the country but the gym is not the only place you will find it.

These firefighters are testing a new fitness craze with machines that use gravity to build muscle.

Firefighter Tony Pittarelli says, "…Space and injury prevention. Less weights, less plates, you don't have to have a spotter. You can just go in there and do a quick workout and that's it."

"It's a great piece of equipment that can go into such a small space, and you can work every body part," says Tony Pittarelli.

The average firefighter going into battle with heavy gear can weight up to 300 pounds so it's no wonder that stress-related heart disease is the leading cause of firefighter deaths.

For firefighters, injuries are another big concern.

Brenda Rule-Osburn is a certified personal trainer and says, "So, the more movement, the more range and training of other muscles, the less prone we are to injury."

According to research, this type of incline resistance training is an effective tool for people recovering from lower body injuries.

The machines allow the spine to be fully supported and exercisers rely on using their core muscles to maintain balance.

This creates a strong core that can prevent injury and improve posture.

"People with back problems, hip replacements, things like that, this is a great piece of equipment that keeps you stabilized," says Brenda Rule-Osburn.

So whether you have pain or just looking for a quick and effective workout, gravity is apparently holding its ground.

Gravity machines are the only incline training system to be endorsed by the American Physical Therapy Association.

Put Some Meat on Your Bones

It turns out what your grandmother said may be true: “Put some meat on your bones.”

In a study released today scientists say being just a bit overweight reduces your chances of dying of some chronic diseases.

Notice we said overweight not obese because there is a difference.

Researchers found overweight people usually 20 to 30 pounds over what's recommended are not more likely to die from heart disease or cancer.

Actually die less often from lung cancer, Alzheimer’s, and Parkinson’s.
Experts say don't try to gain weight but if you're just a few pounds over and otherwise healthy don't sweat it.

Superfoods For Weight Loss: 10 Foods to Help You Lose Weight

If you are wondering which foods can help in your weight loss goals, these ten superfoods for weight loss may be just what you’re looking for. First, a few words about superfoods and losing weight in general.

As a rule, when it comes to losing weight, the focus is on what you should not eat rather than on what you should. The reason for this is obvious enough. When you want to shed pounds, you have to cut back on calories, which means eating less. Some foods, however, can help to regulate your metabolism. This can make your body burn fat more efficiently.

One rule to follow when it comes to superfoods is that you should consume superfoods instead of other, less healthy foods, not in addition to them. If you continue to eat junk foods, it will be difficult to lose weight no matter what else you do. It’s also important to get regular exercise. Again, no matter what you do or don’t consume, if you aren’t getting enough physical activity it will be almost impossible to lose weight.

Here are the 10 superfoods that can help you lose weight:

1. Green Tea -Green tea is full of antioxidants that are great for your overall health. Green tea can also help you to lose weight, as it works to increase your metabolism. It’s an excellent substitute for coffee or soda.

2. Sunflower Seeds -Sunflower seeds are extremely nutritious and make a good snack. Buy unsalted, organic raw sunflower seeds. If you want, put a little sea salt on them. In general, avoid buying salted products, as they tend to be oversalted.

3. Almonds -Almonds are one of the healthiest foods you can eat. They are high in healthy fats, protein and other nutrients. They are also, as of this writing, quite expensive unfortunately, especially the organic variety. Eating even a small quantity every day can be a healthy snack. Almond butter is also a great substitute for peanut butter.

4. Avocado -Avocados are another great source of healthy fats. They can be eaten alone, in salad, sandwiches or as guacamole.

5. Raw Sauerkraut -this fermented food is great for digestion and overall health. You can buy this in health food stores or learn how to make it from cabbage.

6. Kombucha -another fermented food, this is a traditional Chinese medicinal tea that is gaining popularity in the West. You can find this in natural food stores or make it from a culture yourself.

7. Super Fruits -A variety of “super” fruits have been gaining in popularity in recent years. I’m grouping them together for simplicity, but you can find them either separately or sometimes together in juice mixes or supplements. Acai Berry; Goji, Mangosteen and Noni. These are all very high in antioxidants and can help with weight loss and overall health.

8. Sprouted Wheat -Sprouted wheat is something you find by itself or as the basic ingredient in healthy breads, pastas or cereals. It’s a good idea to consume this instead of processed, far less healthy wheat products.

9. Flax Seeds -Another source of high quality Omega 3 fatty acids. You can also find flax seed oil, either by itself or in blends of healthy oil.

10. Apple Cider Vinegar -Raw, unfiltered apple cider vinegar is a great supplement, which can be taken alone or made into a salad dressing.

11. Water! Strictly speaking, water is not a food, but it’s way too important to ignore on any list of healthy anything! Water is crucial for keeping your metabolism working efficiently. It’s much better to drink water than any sugar-enhanced “energy” drinks.

These are some superfoods for weight loss. There are others as well, but these are a good foundation. Remember to combine them with regular exercise and you will lose weight!

Click Here to View Article