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Is My Weight Loss Goal Realistic?

Is My Weight Loss Goal Realistic?

Published by on September 25, 2023 | Leave a response

Success starts with setting a goal. It should be exciting but also realistic. At TeamWorX in Alexandria, VA, we can help you with fitness and weight loss goals. Setting expectations too high can be unhealthy if you achieve it and defeating if you don’t. To lose one pound, you need a deficit of 3500 calories. You can increase your calorie output by exercising and reducing your intake with a healthy diet to achieve that.

The number of calories you burn depends on age, weight, activity level, and gender.

Men burn more calories than women do. Adults 30 and under and teens burn more calories daily than older individuals. Active people burn more calories than sedentary ones. An average, extremely active woman burns 2400 calories a day. An average extremely active man burns 3,000 calories. If an average woman changed from a sedentary lifestyle to an extremely active one and ate nothing, her maximum calorie deficit per week would be 16,800. The most she could lose would be 4.8 pounds weekly. Eating nothing isn’t sustainable or healthy. A healthy option would be reducing calorie intake by 500 calories daily and boosting output by 500 calories daily. It would lead to a two-pound loss per week.

How much weight do you want to lose?

Deciding the amount of weight to lose also needs to be realistic. The amount you should weigh will vary by gender, build, amount of muscle, and age. If you’re a 30-year-old 5’6″ female who is muscular with broad shoulders and a large who lacks muscle. Once you find your ideal weight, subtract it from your present weight and divide it by the number of pounds you intend to lose weekly. That’s how long it will take you.

To have lasting results you have to change your habits.

Most people want to change their weight faster than a slow but steady technique provides. You can crash diet, but the lost weight returns when you revert to old eating habits. It took a long time to develop the habits that added the extra weight. It will take a while to break those habits and lose the weight. Once you do change habits, you’ll never have to lose weight again.

  • People who are obese may have better weight loss results initially. The more you weigh, the more calories you’ll burn. You’re carrying extra weight every minute of the day, if you carried a five to ten-pound dumbbell everywhere you went, you’d also burn more calories.
  • Track your progress. Winners keep score. Track your weight loss, measurements, and progress in the gym. If you can do more sets, lift heavier weights, or do an exercise you couldn’t do before, you’re also making progress.
  • Be realistic and understand you can’t change some things. Having a healthy and attainable body image to strive for is vital. If you’re large framed, you’ll never have a petite look, just like someone with size 9 shoes will never wear a size 3 no matter how much weight they lost.
  • Our trainers will help you set a healthy goal and break it down into mini goals you can achieve each week. We also provide nutritional advice and meal plans to help you lose weight easier.

For more information, contact us today at Team Worx Fitness

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Best Stretches To Do Before A Workout

Best Stretches To Do Before A Workout

Published by on September 10, 2023 | Leave a response

Working out regularly is vital to fitness. You’ll benefit from any exercise, but a planned exercise program is best for your overall health. Every session should start with stretches. When you stretch before a workout, you’re warming the muscles used during that session to loosen them and increase circulation. Stretching before working out prepares the heart for the increased effort of exercise.

Get ready for a full-body workout with a session on a stationary bike followed by arm circles.

Riding a stationary bike increases circulation throughout the body and increases your heart rate. Don’t pedal at top speed, just start slowly and build. If you’re out of shape, reduce the tension to make pedaling easier. The stationary bike can warm the lower-body muscles, but you also need to loosen the upper-body muscles. Stand next to the bike and extend your arms straight out to the side. Start making small circles with your hands and increase their size until they’re large circles. Reverse direction and reduce the size to small circles.

If you’re going for a run, start with a walk.

Whether you start by walking the path you’ll take for the run or just walk in circles, it’s a good warm-up that prepares your body for more exertion from the run. You can add walking lunges to stretch the leg muscles. Increase circulation even more by shaking your hands like you’re shaking off water as you do lunges and walk. You can even twist at the waist as you lunge forward to add a “twist” to the warm-up.

No matter what part of the body you’re exercising, stretch the muscles you’ll use.

Stretching helps prevent injury and improves your overall performance. If you’re working core muscles, twisting your upper body side-to-side with your arms extended straight out and parallel to the ground is a good warm-up. Keep your feet spread to shoulder width for stability. Now bend to one side and tap your fingers on the side of your leg. Stand straight and bend to the other side, doing the same.

  • Mix walking with knees high marching. Lift your knees as high as possible, attempting to press your thighs to your chest. Work into it, bringing them closer with each step. Switch to butt kicks as you pace.
  • Lift one leg behind you and grab your heel, pulling it toward your body as you feel the stretch. It’s an excellent stretch for runners.
  • A movement as simple as jumping jacks can be an excellent warm-up stretch. If you have issues with your leg joints, avoid the impact of the jump and just do the upper body movement as you step to the side and back.
  • Do lunges. Forward lunges, backward lunges, and walking lunges are all excellent warm-up stretches. Try a lateral lunge by stepping to the side as wide as you can. Bend one knee, lunging to that side as you straighten the other leg doing it.

For more information, contact us today at Team Worx Fitness

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The Role Of Hormones In Weight Loss

The Role Of Hormones In Weight Loss

Published by on August 25, 2023 | Leave a response

When I hear stories of people in Alexandria, VA, who are ready to give up because they can’t lose weight. I’m also happy we can help them. Hormones can sabotage weight loss efforts. Luckily, you can do things to change your hormonal balance. Hormones are messengers. They tell your brain when your stomach is full, so you stop eating. They also tell your cells to open to uptake glucose. Sex hormones affect where you store fat, but other hormones can also affect it. Some hormones, like cortisol, can contribute to belly fat.

Hormonal imbalances don’t make it impossible to lose weight, but they do make it more difficult.

There are a number of hormonal problems that can cause weight gain. One of the plagues of menopause is weight gain caused by a hormone imbalance. Stress hormones also add to weight gain. Some hormones provide a secondary cause of weight gain. There’s a balance between ghrelin, the hunger hormone, and leptin that makes you feel full. If you have too much ghrelin, you’re always hungry so it’s harder to regulate your diet. Too much insulin can cause insulin resistance which also affects weight loss.

Change your diet to help balance hormones.

A healthy diet can help improve hormonal balance. If you’re eating too many foods with added sugar, you’re putting your body under stress and increasing insulin production. Both things can make weight loss more difficult. Eating food high in fiber, a variety of fresh fruits and vegetables, and cutting out food with added sugar can improve thyroid functioning. A Mediterranean-style diet can help prevent weight gain during menopause and cutting back on sugar helps prevent both menopausal weight gain and weight gain from stress.

You can improve your hormonal balance by working out regularly.

Exercise burns off the hormones of stress. It also helps improve insulin sensitivity. Exercise burns the stored energy in your muscles and makes the cells more sensitive to the insulin, so they uptake the glucose from your blood. Exercise builds muscles to boost your metabolism. Exercise helps build muscle tissue to improve weight loss during menopause. As you age, you lose muscle tissue, and the more you have, the higher your metabolism and the easier it is to lose weight.

  • While you may never be able to eat whatever you want without gaining weight like a friend can, you can control your weight gain with regular exercise and a healthy diet.
  • Getting more sleep can help control your appetite. When you lack sleep, your body makes more ghrelin, the hunger hormone, and less leptin, the hormone that makes you feel full.
  • Always check with your healthcare professional first. Sudden weight gain may be a sign of a serious condition. If you have a condition like hypothyroidism, it requires medication to lose weight, even though diet and exercise help.
  • Dehydration can increase your risk of a hormonal imbalance and increase your cortisol levels. Drinking more water helps. Green tea can also hydrate you and the L-theanine can help relax you and reduce stress hormones.

For more information, contact us today at Team Worx Fitness

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Gluten Fact Vs Fiction: Do You Really Need To Avoid It?

Gluten Fact Vs Fiction: Do You Really Need To Avoid It?

Published by on August 10, 2023 | Leave a response

One fact about gluten that many people don’t realize is that it’s a natural protein found in many types of grain. It gives bread and other products made from grain that spongy, elastic texture. It’s in bread, pizza dough, and foods made from rye, wheat, barley, and triticale. It’s also extracted from these grains and added to other products that don’t naturally contain wheat or other grains. A lot of fiction surrounds gluten and gluten-free products. One misconception is that it’s harmful to everyone. That’s not true.

Fact or fiction? Gluten is dangerous.

Every person is unique. It’s why we create individual plans for each person. The same is true of our digestion. Some people are lactose intolerant because they don’t have the enzyme to digest lactose, milk sugar. Some are allergic to nuts. In the case of gluten intolerance and celiac disease, digesting gluten is a problem. Gluten triggers an autoimmune response in celiac disease since the body identifies it as an invader. People with gluten intolerance often have issues with gas and bloating, just like individuals with lactose intolerance. Does that make gluten dangerous to everyone? No more than milk or products with lactose is for most of the population.

Fact or fiction? Celiac disease and gluten intolerance are the same thing.

That’s fiction. They’re two different conditions. If you have celiac disease, you’re also gluten intolerant. However, if you’re gluten intolerant, you don’t necessarily have celiac disease. A third category that causes distress when eating some products with gluten is a wheat allergy. Gluten intolerance and celiac disease cause similar symptoms initially, but celiac disease triggers an auto-immune response that goes beyond bloating and can damage your body. A wheat allergy, like any allergy, can be life-threatening.

Fact or fiction? Going gluten-free is healthy.

That’s fiction, but it could be fact if you do it correctly. Use gluten-free products that include more whole foods and fewer processed foods. If you switch and your new diet includes junk food, like potato chips, or food high in sugar, you won’t be healthier. Going gluten-free also eliminates the benefits of whole grains, besides increasing highly processed junk food with additives, loads of sugar, and few redeeming qualities. Including whole grains in your diet can reduce the risk of colorectal cancer, heart disease, and type 2 diabetes. Besides fiber, they contain magnesium and folic acid.

  • Fun fact: As scientists learn more about gluten intolerance, they’re finding it might not come from gluten but amylase/trypsin-inhibitors—ATIs. They are also proteins in wheat, barley, rye, and triticale.
  • Fun fact: Some people lose weight when going gluten-free. It occurs because they often eliminate high-calorie foods and focus on whole foods. Others gain weight. They substitute high-sugar junk food for gluten-containing products that are healthier.
  • People with diabetes are ten times more likely to have celiac disease. Gluten-free products often contain ingredients like tapioca starch that raise blood sugar higher than gluten-containing products. Use naturally gluten-free whole foods.
  • Fun Fact: Gluten intolerance is more prevalent than it used to be. Farmers switched to hybrid wheat containing more gluten in the 1960s.

For more information, contact us today at Team Worx Fitness

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Best Low-Fat Snacks On The Go

Best Low-Fat Snacks On The Go

Published by on July 25, 2023 | Leave a response

Fat is not necessarily the enemy of a healthy diet. Your body needs fat for vital functions and the feeling of satiety. Some foods high in fat are healthy, like avocados and nuts, but most aren’t. People in Alexandria, VA, often opt for unhealthy low-fat snacks, especially when they’re on the go. These are often loaded with sugar or salt and contain the unhealthiest type of fat. One way to avoid food high in unhealthy fat is to choose fresh fruit or vegetables. Oranges, apples, and bananas make ideal choices for a low-fat diet.

Veggies and hummus make a good low-fat snack.

Whether you cut the veggies at home or purchase individual serving sizes at the grocery or convenience store, they’re a healthy fat-free option. The dip that often accompanies them may be a little sketchy when it comes to fat content. For a healthy low-fat option, try hummus as a dip. It does contain some fat, but it’s a healthy fat that your body needs. To make your own, use canned or reconstituted chickpeas—also called garbanzo beans, seasoning, lemon juice, and tahini. Some recipes combine chickpeas with low-fat yogurt, too.

Fruit snack packs can be a delightful addition to your snacking time.

Choose the no-added-sugar variety or fruit packed in their own juices. Fruit cups can be found in the produce aisle of the grocery and many convenience stores carry cups of fruit in their coolers for hungry motorists. The variety of fruit includes melons, grapes, and tropical fruit. Dole is just one company that makes a variety of fruit cups that aren’t prepared fresh daily. They have low or no sugar added options and some come in coconut water for a tropical taste. Always read the label to find the sugar content and calories.

Some options aren’t fat-free but contain healthy fat.

Several studies have shown that full-fat yogurt is healthier than no-fat yogurt. One reason is the sugar that’s added to give the no-fat version flavor. Yogurt is high in protein. If you purchase live culture yogurt, it also is an excellent probiotic to improve your overall health. Get plain yogurt and add fresh fruit, like a handful of berries. Don’t choose fruit-added options unless you read the label to check the sugar content.

  • Cottage cheese is another milk-based option. You can use low-fat options for your snack. Top the cottage cheese with unsweetened applesauce or fresh fruit for a tasty, yet healthy snack that will fill you up.
  • Add mushrooms to your list if you’re making vegetables and dip. It’s a good source of fiber, has protein and a host of nutrients, such as vitamins B6, D, and C, niacin, pantothenic acid, thiamin, folate, riboflavin, iron, potassium, zinc, copper, phosphorus, manganese, and selenium.
  • Keep containers of prepared fruit in your refrigerator. You’ll be more likely to eat watermelon and cantaloupe if it’s already in a bowl cubed. Other options are sectioned grapefruit, oranges, and tangerines.
  • If you make snacks at home, baked sweet potato chips are delicious and low in fat. It takes planning but is worth the effort.

For more information, contact us today at Team Worx Fitness

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Foods That Help Boost Memory

Foods That Help Boost Memory

Published by on July 10, 2023 | Leave a response

The more research into the effects of the food people consume and its toll on their mental clarity, the more evidence there is that food can boost memory and cognitive functioning. It’s obvious that diet plays a role in overall health. Obesity, heart disease, and diabetes all have a direct link to diet. Studies are now finding that there’s also a link to emotional well-being, memory, and cognitive thinking. In the US today, over 1/3 of the people over 75 will have Alzheimer’s and more will have some sort of cognitive decline affecting memory.

Diet, exercise, and sleep are aids to better memory.

You can’t discuss improving memory and cognition without including sleep and exercise. Both play a vital role in keeping your brain strong. While diet is just one factor, it’s an important factor. Don’t avoid fat if you want your brain to function to be its best. Healthy fat, like that found in salmon and avocados, improves brain functioning, while unhealthy fat, such as trans fats, diminishes it. Just make sure that fat is a healthy fat and that you include a wide range of fruits and vegetables for the protective effects of the phytonutrient they contain. Several studies show that a heart-healthy diet is also a brain-boosting one.

Cutting out processed foods and foods with added sugar improves brain health.

A diet high in sugar reduced memory functioning by making changes in the hippocampus that helps process memories and retrieve them. One animal study showed a high-sugar diet caused fewer newborn neurons and higher amounts of inflammation-linked chemicals. It’s not from sugar in whole foods, but food with added sugar. Fruit is high in sugar and improves brain health. The antioxidants in berries prevent damage from oxidation that can cause memory loss and dementia. The resveratrol in grapes is heart-healthy, but also good for the brain.

Your brain needs carbs for energy.

A healthy diet includes complex carbs that can fuel the brain. They provide a slow, but consistent source of food. These include whole grains, sweet potatoes, and black beans. Many are high in B vitamins that boost brain power. Like avocados, fatty fish contains omega-3 fatty acids that improve memory. Shellfish contain vitamin B12 which prevents memory loss.

  • Herbs and seeds are also vital for memory health. Rosemary and mint increase blood flow to the brain, while sesame seeds provide zinc, B6, and magnesium for memory function.
  • Turmeric is an anti-inflammatory that may help reduce the potential and slow the progress of the disease. Saffron is another herb that may help Alzheimer’s.
  • Adding tree nuts to your salad or eating them as snacks can boost brain power. Nuts contain healthy omega-3 fatty acids that can protect the brain by controlling blood pressure and reducing the risk of stroke.
  • Watermelon is high in antioxidants. It’s also high in water content and can help prevent dehydration. Seniors dehydrate faster than younger people and mild dehydration can resemble signs of dementia.

For more information, contact us today at Team Worx Fitness

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Is It Possible To Take TOO MANY Vitamins?

Is It Possible To Take TOO MANY Vitamins?

Published by on June 25, 2023 | Leave a response

More isn’t always better, especially when it comes to vitamins. You can take too many vitamins all at once or slightly more than you need over a long time. The type of vitamin makes a difference. Some vitamins are water-soluble. If your body doesn’t need extra water-soluble vitamins, it flushes them out in the urine. Vitamins that are fat-soluble accumulate in the body.

What are water-soluble vitamins and the dangers you face by overdosing?

Vitamins C, B1, B2, B3, B5, B6, B7, B9, and B12 are water-soluble. Since excess is flushed out in urine, the potential for overdosing only comes from taking mega doses, not from accumulating. For instance, if you constantly take high amounts of B6, it can cause the body to get more than it can flush out, leading to toxicity. Ironically, the symptoms of an overdose of B6 are the same as the symptoms of toxicity. It can cause neuronal cells to change, as well as changes to the skin, heart, blood, and digestive system. Too much vitamin C can cause stomach cramps, diarrhea, and nausea. Large amounts of B3 can cause liver damage.

Unlike water-soluble vitamins, fat-soluble vitamins need fat.

Fat-soluble vitamins include Vitamins A, D, E, and K. Excess fat-soluble vitamins are stored in the body, unlike water-soluble ones that flush out in the urine. The effects of too many fat-soluble, in many cases, are similar to the signs of its deficiency. Taking too much vitamin A causes more to be stored in the liver. It can cause blurry vision, bone pain, poor appetite, nausea, dry skin, sunlight sensitivity, cracked fingernails, hair loss, mouth ulcers, and jaundice. Many of these symptoms are also symptoms of a vitamin A deficiency.

Supplementation can cause overdosing of vitamins.

You can’t get too many vitamins from eating whole food. It comes from supplementing at higher than recommended amounts. If your doctor suggests those high doses, it’s normally due to your body’s problem processing or absorbing the vitamin. Water-soluble vitamins still have side effects and place more strain on the kidneys. They can cause a strain on your organs. It’s always better to get nutrients from eating whole foods.

  • Taking too much vitamin D can cause vomiting, poor appetite, weight loss, nausea, constipation, disorientation, heart rhythm problems, and kidney damage. Get vitamin D from the sun, instead.
  • Vitamin E can naturally come from increasing consumption of nuts and seeds. Most people don’t need supplements. Too much vitamin E can cause diarrhea, and nausea, headache.
  • There are no upper limits set for vitamin K since no adverse side effects have ever occurred from taking more. That doesn’t mean you should take mega doses. Instead, get vitamin K from greens.
  • Always listen to your healthcare professional. Steer clear of taking too many vitamins, whether they’re water-soluble or fat-soluble.

For more information, contact us today at Team Worx Fitness

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How Will I Know If I'm Dehydrated?

How Will I Know If I’m Dehydrated?

Published by on June 10, 2023 | Leave a response

Get prepared for a hot summer in Alexandria, VA. Stock up on bottled water or get a reusable water bottle and carry water with you at all times. Staying hydrated is important. Knowing the signs when you’re dehydrated is just as important. Even if you carry water all the time, if you’re not drinking more fluid than you lose, it causes you to be dehydrated. Symptoms of dehydration vary by individual. In older people, it can look like dementia.

You’ll feel exhausted if you’re just mildly dehydrated.

Don’t reach for a cup of coffee or caffeinated drink when your energy lags. Instead, get a bottle of H2O. That boost of energy you get from the coffee might come from the water, but it comes with side effects, such as shakiness and jitters. There’s a link between dehydration and headaches, just like the link between caffeine withdrawal and headaches. If you’re a regular coffee drinker and had your cup of coffee, that headache may not mean you need more coffee, but more fluid. Drink water instead.

If your lips are dry and chapped, you may be dehydrated.

When your mouth feels dry, you normally reach for something to drink. What about if your lips are dry or your skin isn’t as elastic as it should be? Those are both signs you need hydration. The skin turgor test is a common way to check for dehydration. Both doctors and veterinarians use it. For humans, the skin on the forearm or abdomen is pinched between the fingers and then released. If you’re dehydrated, it takes longer for the skin to return to normal position. In animals, the skin on the back of the neck is pinched instead of the arm or abdomen.

Low blood pressure and high blood pressure can be caused by dehydration.

If you feel light-headed and about to pass out, it could be from a drop in your blood pressure caused by dehydration. It causes there to be a lower volume of blood. When there’s not as much blood circulating in the veins, it can’t reach all the cells and tissues of the body to deliver oxygen and nutrients. Just like losing too much blood, it can lead to fainting. At the same time, it can lead to high blood pressure as a type of rebound reaction due to a high concentration of vasopressin. The body increases vasopressin if blood volume is low or sodium levels are high. Dehydration causes both. It also causes the blood vessels to constrict, which leads to high blood pressure.

  • One simple way to check for dehydration is to check urine color. Less urine and a darker color indicate you need to drink some fluid. The best color for the urine is pale yellow. If it’s clear, you might be consuming too much fluid.
  • If your wake-sleep cycle is off, it may be due to dehydration. There’s a link between dehydration and shorter sleep cycles, leaving you tired the next day.
  • Dehydration can affect cardiac output. It affects the left ventricle primarily and can reduce the effectiveness of an intense workout on a hot day. You won’t have the energy to do your best.
  • Your mood can help you identify dehydration. Dehydration also affects your focus, concentration, and memory. Avoid it by sipping on water throughout the day.

For more information, contact us today at Team Worx Fitness

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What Are The Best Foods To Boost Your Metabolism?

What Are The Best Foods To Boost Your Metabolism?

Published by on May 25, 2023 | Leave a response

If you’ve been part of our community at Team Worx in Alexandria, VA, you know that exercise is just one of the many things that can boost your metabolism. Food can also put your calorie-burning fires in high gear, just as other lifestyle changes can help. Eating healthy and getting plenty of exercise should be at the top of your list for changes if you’re having problems losing weight or just want to make the process faster and keep the weight off permanently.

How does increasing your metabolism help with weight loss?

Your metabolism has to do with your body breaking down food for energy. If your metabolism is high, you’ll burn more calories than someone whose metabolism is functioning in low gear. If you have a slow metabolism, gaining weight is easy, but losing it seems almost impossible. An increased metabolism, based on resting metabolic rate, affects the calories burned 24/7. It’s a measure of the calories burned just to perform basic bodily functions, such as brain activity and pumping blood.

Aim for a high-protein meal with lots of fiber if you want to increase your metabolism.

Protein is necessary for tissue growth, tissue repair, and keeping your metabolism higher. Unlike sugary products and other simple carbs that digest quickly, protein takes far longer to digest, so means your body has to work harder. Consider both animal and plant proteins like lean meat or legumes. Don’t set aside all carbs. They can also boost your metabolism, especially those high in fiber. Fiber can help reduce inflammation, which slows metabolism. Fruits and vegetables, whole grains, and legumes are high in fiber content.

Don’t skip fat!

Some fat is unhealthy. Trans fats, for instance, can cause damage to your body. That shouldn’t stop you from eating fat. Your body needs fat, but it needs healthy fat, like that from avocados, fatty fish, and nuts. It not only uses fat to create many hormones, but healthy fat also helps burn fat, and increases the metabolic rate. Too often people fall for the low-fat, no-fat options in food, but those are often unhealthy. Since fat provides both taste and texture, removing it affects both. To combat the bad flavor, manufacturers often add sugar, which causes inflammation that slows metabolism.

  • Add some spice to your life and indulge your taste buds with cinnamon, ginger, or hot peppers. While other spices also raise body temperature and increase metabolism, these are leaders of the pack.
  • You don’t have to eat a special meal to increase your metabolism. Staying hydrated can keep you moving at peak performance, flush out toxins, and increase metabolism.
  • Exercising regularly can also boost your metabolism, especially HIIT workouts. It builds muscle tissue and muscle tissue requires more calories to maintain than fat tissue does, so the more you have, the higher your metabolism.
  • Have a cup of green tea or coffee. Both contain caffeine and speed up your metabolic rate. Green tea contains catechin that helps break down fat while increasing metabolic rate.

For more information, contact us today at Team Worx Fitness

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