It's time for a new you.....

I love the start of a new year, it gives one an opportunity to get a fresh start. A new outlook on something. Whether it be a new outfit or a new cell phone or a resolution to get organized or lose weight or quit smoking. A new year's a new opportunity to do that. Why only January 1 - why not February 1 and March 1, and then April....??? Maybe on January 1 you make a resolution to lose 8 pounds. Then on February 1, you resolve to lose another 4 pounds. Then on March 1 you resolve to lose another 4 AND to make a little extra $$$ to be able to afford those new clothes that you'll need next season. I think it's totally worth the thought. Let's start a new tradition this year, MONTHLY resolutions. Giving you an opportunity for short term goals. Sometimes those long term ones are a little unrealistic or just seem so very out of reach. :) Sharron

Weight Loss with options that don't have to involve a gym!

Of course, our fabulous calorie management system is a great option for someone that doesn't belong to our gym, or a gym for that matter. Have I mentioned our Your Tube Link before? Hmm, where has my head been. I guess it's only been out for a couple of months so I'm still not used to sharing my famous-ness: It's called "Move More Eat Less”. http://www.youtube.com/watch?v=tyB5IFM3pkQ Diet To Go – Fresh food and deliver it to a location near you. Similar to Jenny Craig or NutriSystems, it comes pre-made and pre-portioned, based on the number of calories that you desire (1200 or 1600 calorie diet). The biggest difference is that it is FRESH and quite tasty. If you live in the DC Metro area, you pick it up at a location near you twice per week (outside the area, they mail it to you). Also, no sign-up fee with them and you are only obligated to one week at a time. You can choose breakfast, lunch, and dinner or one or two of the three and you can choose however many days per week you want. I eat it every day for lunch myself. It’s microwavable, so really very easy. You call them directly to sign up, mention us (World Gym Express of Fairfax, code 0046) and you’ll receive 15% off of your first week of food. You can learn more at www.DietToGo.com . ActivTrax – This is your own Personal Trainer without going to the expense of hiring one on a regular basis. You don’t have to be a Member of our gym to get the advantages, if you belong to any gym or have one in your basement you’ll love this almost-a-Personal-Trainer website! Your first 21 days are on us – you start out with an evaluation, where you max out on eight exercises. Update your results, then you have 21 days of a fresh workout every single day! After that, assuming you've signed on through our gym's link, you can continue the service for $10 per month with price breaks when multiple months are purchase. Go out to www.ActivTrax.com, type in zip code 22032 and look for World Gym Express of Fairfax! MyApex – This website has motivational and inspirational information and news on health and fitness. In addition, you can have vitamins and supplements and THE best tasting protein bars and cookies sent to your home monthly without a shipping charge at a 20% savings over our Retail Club Prices (30-count performance Vitamins are only $5.56). Through them you can also purchase fat burners, appetite control pills, and other supplements. One tidbit on the subject of vitamins and supplements – they are NOT monitored by the FDA. The manufacturer of the Apex brand vitamins and supplements is a pharmaceutical company, so you can be assured that the manufacturing plant is FDA monitored. What the label says is in the bottle, is in the bottle. Go to www.MyApex.com, type in your home state as Virginia, then look for World Gym Express of Fairfax. ps – so that you don’t have to ask, I get this question all the time in case you’re interested: Apex Fat Burner 1 – Without stimulants. Helps promote healthy metabolic liver function. You begin with this product, then move on to Fat Burner 2 for continued results. Apex Fat Burner 2 – Also without stimulants. Accelerates fat loss & enhanced calorie burn for all body types. Apex Fat Burner 3 – Includes stimulants. Maximum Strength, burn more calories with caffeine and green tea extract. Resist Carbs – Helps support appetite control, designed for carb cravers. Resist Fat – Helps support appetite control, designed for fat lovers Coaching Club – Our Coaching Club allows you an opportunity to have 15 minutes a month (or a week) to ask questions of your Personal Trainer; helping you vary your workout, nutrition counseling, and so much more. These sessions can be in person or on the phone. And, of course, we offer Lifestyle Coaching (aka Personal Training) – Scott has a number of clients that are not gym Members, some that come in only one time to get a routine created for them and some that come regularly 2 or 3 times a week simply to meet with Scott. Come in once, get motivated and get a routine to meet your lifestyle needs, whether that’s weight loss or improving your favorite sport or just helping you pick up your children and transfer from shopping cart to car! You can always go check out our gym's blog - where we have advice, unrelated to our fabulous calorie management system that we discuss here, and have motivation for you, too!

Weight Loss, THANKS to the holiday!

Who would have thought that the holidays could CAUSE weight loss. For a couple of my clients, it has. And here's one of their stories... I’ve got a client that’s been quite successful on the web-only portion of the Program. He got some money for Christmas and wants to spend it on the Armband – knowing that he’s kicked butt (quite literally) so far and the Armband can do nothing but enhance his program. We’ve set an appointment for Saturday, he's going to come in just before Cycling Class so the we can get his Armband on him. We’ll do his first upload after class to see how many calories he burned. Hooking someone up and watching their first live upload is SO much fun! It’s always a blast to watch them the first time they see how many calories they are burning and the differences between standing and sitting and walking and doing household chores . . . This is my favorite time of year. SO many people with the same thought, the same Weight Loss or Be Fit or Get Healthier Resolution. How do I touch all these people so that they can see that the weight gain isn’t their fault and CAN be lost??

Weight Loss during the holidays? Yes!!

Weight Loss during the holidays? Yes it can be done…. It isn’t about the quantity of food that you crave, but the QUALITY. Yes, this is the time of year that is about food and hanging out with family and friends and having a good time. No, we don’t expect you to sit out of those things. Help yourself to a little bit of everything, but just a little bit. Better yet, put 2 or 3 of your favorite items on your plate. Pause a moment, then go back for a couple more items. Don’t leave out the pause, that will give your stomach time to send the ‘I’m full’ message to your brain. Most of my clients have shown weight loss since Thanksgiving, if even only a pound a week. I have one client that has maintained his weight each week since Thanksgiving, which has him thrilled (because HE is in control of that number). After the New Year’s over, we’ll get him back on his downward spiral! Remember, it’s all about calories coming in and calories going out (your burn vs. consumption). Yours in Health, Wellness, and Beauty, Sharron

I can't believe it's been nearly a week since my last post!

Wow time flies! Especially this time of year.... I've been busy squishing in as much networking as possible before the end of the year (the beginning of the New Year Resolutions). Between that and making sure I Email an inspritional something to my clients to make sure that they're staing on track during this tough time of year.... It's tough, I know it is. Just remember that if you're eating more then you should be moving more. Keep that food log, that's the only way to make sure that you're accountable for what you eat! Drop me an Email if you need to touch base to maintain control sharron@worldgymexpress.com. Have a happy happy holiday - whichever one you celebrate! Sharron

Dieting Myth-Fat is a four letter word.

Myth Busted Fat is an important part of a well-balanced diet. It’s a concentrated source of energy. It helps to circulate vitamins through the bloodstream, to be absorbed by the body. Fat also contains essential fatty acids (Omega 3, Omega 6).Generally speaking, 35% of your daily calories should come from fat.

Dieting Myth-A successful diet is one where you lose more than 2 lbs per week.

Myth Busted Then main goal in losing weight is to lose fat rather than muscle. Losing more than two pounds per week will be cause for loss of muscle, instead of only fat.

Dieting Myth-When dieting, you can’t have sugar, fat, or alcohol.

Myth Busted Your diet plan should not be bland, or you will grow tired of it. Your diet should be tasty, follow nutritional guidelines, and never omit a single food group. To prevent from getting bored, allow yourself a cheat meal, including dessert. The big thing to remember about dieting is calories. It’s all about calories in verses calories out.

Looking forward to helping someone new

A couple of months ago I sold a calorie management system to a guy and I mailed it to him and then eagerly Emailed him and Emailed him and Emailed him to set up an appointment so that we could talk and get him set up. I never heard back from him, I believe he replied once to let me know that he was busy at work. So not wanting to sound like the typical gym-naggy person I stopped Emailing him. Just got an Email from him today, he finally put his Armband on and went in and answered his questions on his web page and he was ready for me to set his Target Numbers for him. I'm quite excited to get someone new started on this thing - mostly because he's had it for two months now and I'm anxious to show him what he's had sitting on his living room table just WAITING for him to put on and activate. Man is he going to kick himself........ But that's okay, he's finally got it hooked up and active! I can't WAIT to hear how excited he is! Have a great day everyone! Sharron

Holiday Eating - moderation is the key......

The cold winter weather has started. As mammals, that means our bodies are telling us to eat and 'prepare' our bodies for the cold winter ahead - you'd think that we would have evolved beyond that by the year 2006..... Then to make matters harder, it's holiday eating time. Where every time you turn a corner there will be something, or somethings, to tempt you. Moderation is a good word to know this time of year. Going to a party? Eat a snack before you go to help curb your appetite while you're there. Don't congregate around the food, instead get a small plate of the things you'd like to try and take it into the other room..... Your friend will appreciate that you moved away from the table. Keep that workout on your calendar, just like any other appointment. It's okay if something 'better' comes along, but you'll want to reschedule your workout, just like you would any other appointment. Keep in mind that it's all about calories in vs. calories out - if you're going to eat more then you'll need to do more physical activity to prevent weight gain during this time of year. Good luck! Drop me a note in the comment section here if you need some moral support to get through the next few weeks! Sharron

Increase Muscle Mass your New Year's Resolution?

Yes, we can do that, too! This is one fabulous little tool - we can help you manage your calorie intake vs calorie burn and get you to build muscle mass without gaining fat! Right now this particular feature's not a big request, I've only had one client sign up specifically for muscle mass increase.

Weight Loss New Year's Resolution???

Ohhh, yes - we've got that! Already had a phone call from someone interested in our calorie management program - but wants to wait until January before he begins it. Great idea.... get yourself psyched up for it before the New Year begins!

How to Burn a few extra calories while you're at work

I just got off the phone with a client that has a desk job, and we found that he was consistently just below his Target Calorie Burn every single weekday. Having been to his office, and familiar with the location of his desk vs that of the restroom, I suggested that he take the long way to the restroom with each visit. He started doing that, along with getting up to hand-deliver documents to office-mates (instead of Emailing them) and found that he was able to bypass his Target Burn number every day! My tip of the week, Having a bad day? Instead of the old ‘take a deep breathe and count to 10’ method that our parents taught us – go for a walk. At home or at work, pull yourself away and WALK off that frustration. If even only five minutes up the block an back, being outdoors is a great distraction from a frustrating day. Enjoy the birds and the smells and sounds of the outdoors!

We're famous! Our You Tube Link: http://www.youtube.com/watch?v=tyB5IFM3pkQ

Vacation in Disney - not burning as many calories as I would have thought

Scott and I took a few days off and went to Disney World with my Dad and sister.... while there was a lot of walking for our 2.5 days that we were there, I didn't burn any more calories then I would have any other 'regular' day of the week. AND, of course I ate more than I burned. (of course) While it wasn't overly hot in Orlando, I still expected to see a few more calories then I did. Looking back, I guess that the walking was not faced past, nor aggressive or uphill - so don't know why I was surprised. Nonetheless, I know how many calories I burned and how many I ate and can balance it out during the next few days!! Regarding my clients - had a phone conference with a client on the web-only version this afternoon. He got it on Saturday, so this was his first consultation since (I generally don't like to wait this long, but he's very techy-savvy and we were on vacation). He's doing really well. Just like everyone else, there were a few 'getting used to it' difficulties but it's starting to get a little easier for him. Once you figure out how the software is written and get comfortable with measuring, it's a breeze! His first weigh-in is on Saturday, can't wait to see the outcome - according to his Food Log, it's looking pretty good! Have a great day! Sharron

Funny what we're looking at when we read a nutrition label!

Great start to the new month – sold THREE calorie management systems already this month! I’m very excited to get these new clients started. One appears to want a little more ‘hands on’, one says he’s techy and can ‘handle it on his own’ and the third sounds like he’s going to talk on the phone for our #1 session to pacify me. I have a lot of clients that smile and nod and schedule the first conversation just for me, then they are SO excited after the first week and how easy they see this thing is…. And it turns into quite the phone conversation! Had a client today that ate at Uno’s, a Honey Crispy Salad… I pulled it up online and read the nutrition information to him as he typed it into his food log. It’s funny how our brains have been trained to think about nutrition labels, here it is: Calories 760 Fat 38 Cholesterol 115 Sodium 1810 Carbs 65 Protein 45 His first comment was, “well at least PART of this meal was good for me” (referring to the protein cound). Keep in mind the point of this program is calories… a 760 calorie meal while you’re eating out is actually a really good number. You get their Deep Dish Pepperoni Pizza and your looking at 1760 calories (and 63g of Protein, in case you’re keeping track)!! So he did pretty darned good for himself today! And, if he stays active today, he probably has room for a chocolate chip cookie before he goes to bed! :)

Weight Loss as a Christmas Present - BRILLIANT!

During the past two weeks, I've had a number of people calling me expressing an interest in our calorie management program as a holiday gift. That's BRILLIANT! What better way to show someone that you love them then by helping them improve their life, so that they can live longer??? There are so many studies that show the way to a longer, more quality life, is with physical activity and losing some of the unnecessary weight.... And what better way to do it then by eating what you want, and just learning how to work your diet and your lifestyle together? I'm thrilled. What a brilliant idea. I look forward to talking to the recipients!

Help me help others.... no, seriously...

I was speaking with someone today, a friend of one of my clients. She commented about how much weight her friend lost and how great she looks. I started to talk a little about the product and the program and the response was “I just need to be motivated to do it”… This is not the first time I’ve heard this before. I hear these kinds of comments fairly often. So, how do I overcome this? I don’t want to be one of those used-car-salesman types. Weight loss and leading a healthy lifestyle are in the news nearly every day – the Surgeon General, the CDC, your doctor, your Gyn, they all tell you over and over how many benefits you’ll get from leading a healthy lifestyle. Then add the benefits you get from losing weight. Obesity contributes to so many diseases – so, how do I overcome this? How do you tell someone that they don’t know what they’re missing??? Sharron

Post Thanksgiving Weigh-ins

Post Thanksgiving weigh-ins started (our calorie management clients have weekly measurements). So far, everyone's left with a smile on their face! Most everyone stayed right on track with their Target Numbers. I had one that was surprised there was a weight loss at all, he came in expecting to see that he maintained and was thrilled to see he'd met his Weight Loss Goal for the week! After the high-fives were done, we sat down and looked at the numbers he'd recorded in his food log - his count was right in line with the Target Numbers . . . . he shouldn't have been surprised about the loss at all. This will be our first holiday season as rep's for this program, I'm excited to help people beat the '2 pound weight gain' stereotype! By the way, I'm doing really well on my maintenance program . . . . Sharron

Thanksgiving, the kickoff of heavy holiday eating...

Well, another Thanksgiving's now come and gone ..... Now it's time for the serious eating and drinking and general 'being merry'. The average person gains two pounds during the holiday season. Here are a few pointers to help you through the Holidays: - Eat a light meal BEFORE you go out to your party. By eating a light meal at home first, you'll prevent yourself from consuming too much at the party. - Stay away from the food! We have a tendency to congregate around the buffet table, which means that you will continue to eat. Walk away from the table as your having your conversations! - Limit your consumption of alcohol… your average 12 oz light beer can be 100 calories, 4 ounces of wine is 80 calories. - Don’t have seconds. It’s not the quantity that you’re craving, but the quality. So have a little bit of everything, then limit it to that one plateful. - MOVE MORE – It doesn’t matter if it’s at the gym or at home or at the mall. Get up and get moving to burn those extra calories that you’re consuming! You CAN maintain your weight during the holidays. Just be watchful of what you're eating... if you're eating more than you should be moving more. We've said it before and we'll say it again: It's not about what you eat, but how much you eat and how much you move. Move more. Eat less.

Happy Sunday!

I spoke to a client today who has done a lot of traveling this week. He had kept track of his food in written form and was not looking forward to logging it. We uploaded the calories burned data and I suggested we input his weight and that he not bother to input the food log – the important part is that he tracked it during his travels. His weigh-in will let us know exactly how much he ate (using the weight and the calories). He can start inputting his food again today, since he’s back on a regular schedule and has access to the Internet daily again. My tip of the week, park in the BACK of the lot. It adds a few steps to your walk to the mall or the grocery store or the restaurant and helps to save your car from door dings! Have a great day! Sharron

Half of all Cancer Deaths Preventable, Says ACS

Half of all Cancer Deaths Preventable, Says ACS Exercise identified as one of key ways to reduce risk of the disease In a new breakthrough study, the American Cancer Society (ACS) estimates that fully one-half of all cancer deaths in the US are preventable, and identifies regular exercise as one of three key ways to minimize the risk. In its annual report, Cancer Prevention and Early Detection, Facts and Figures 2006, the ACS suggests about one-third (that is, 188,277) of this year’s expected 564,830 cancer deaths will be the result of smoking, poor nutrition, lack of exercise, and excess weight. “Although we’re winning the ‘war on cancer’, there’s a remarkable opportunity to save hundreds of thousands of lives, and to reduce suffering from this disease, with lifestyle changes and an increased use of proven screening strategies,” insists Carolyn Runowicz, MD, the national volunteer president of the ACS. ACS’s prescription for reducing cancer deaths includes smoking cessation, good nutrition, and regular exercise. ACS recommends that adults get at least 30 minutes of moderate physical activity, five or more days per week, and eat at least five servings of fruits and vegetables each day. Incidences of breast and colon cancer can in particular be reduced via exercise. Taken from the September 2006 Club Business International Magazine.

No one ever leaves the gym in a bad mood...

I really do love what I do - I once read an article where Hilary Swank (after working out for that fabulous body in 'Million Dollar Baby') was commenting about her intense workouts to be ultra prepared for the part. I don't recall the lead-in line, but essentially she said that she didn't mind it so much because "you never leave the gym in a bad mood". THAT describes my life. Yes, people come in cranky at their bosses or co-workers or spouses or at their doctor for ‘making’ them come, or a combination of all of that stuff..... but when they leave they are smiling and gracious and excited to be back tomorrow and do it all over again. Yes, I'm serious. Haven't had that feeling in a while? Just a little increased physical activity will start to bring you into that realm of thinking. Bump up that heart rate, bring a little bit of sweat to your pores (just a little, after all I am a lady). The more you do it the better you feel. The better you feel the better you sleep. The better you sleep the more energy you have. The more energy you have the more productive you are . . . . . . And that’s just the start – there are so many great medical reasons to lead a healthy lifestyle. Get started with a 30 minute walk around the block a day. . . . . . Sharron

What happens to a person's metabolism when they consistently eat too little?

This is a very difficult question to answer without more information. We generally get this question from overweight people who think they are eating less than they really are. So our typical answer is: nothing happens to your metabolism and therefore if you need to lose weight and you are not, eat less and/or move more and forget about slowing your metabolism. That said the point is not to lose weight too fast by drastically reducing calories because first and foremost that method is miserable and generally not sustainable. Secondarily, there is a slight (fairly insignificant in the big picture) metabolism down regulation in response to a very low calorie diet – but – the main reason it may appear to slow down more than it actually does, is because it’s the very low calorie intake that is slowing YOU down. In other words you become tired forcing a reduction in your daily activities, causing you to move less thus burn fewer calories. Take home message: never blame failure on metabolism – no matter what anyone tells you! Used with permission by World Gym Express of Fairfax.

oh what a week....

Okay, I'm going to admit it right now - before I even step on the scale tomorrow.... I have had not a great week. I'm on schedule to show a 1/2 pound gain tomorrow. YIKES (reminder - I'm in maintenance mode). Fortunately, I have the numbers at my finger tips. Even if I don't have an opportunity to do cardio this evening, I can work on making it up next week - pushing my cardio a little harder than usual and keeping the incoming calories in check. It's only 1:34 on Saturday afternoon, too. There's still plenty of time in the day to get some cardio in. And it's a beautiful day, too. Perhaps we can go for a bike ride or a walk.... SOMETHING to get off my butt and get some more physical activity in. Here's to knowing the numbers... Sharron

Big 'sit day' for me today....

I had two sit-down meetings today and both involved meals. I hate to skip the meal because then I get the 'snobby gym lady that doesn't eat' reputation. It's not true, I do eat...... SO, I always try to eat at these things so that people can see that I really am "normal" (quotes used because not everyone would agree to decision to call myself normal). Breakfast: Cranberry Muffin, 4 oz scrambled eggs with milk, 4oz muesli Lunch:Grilled Chicken Caesar Salad (no croutons) (beverages for both meals were diet sodas – no calories involved) It’s 2pm and I’ve officially burned 1107 calories and eaten 1084 calories. Keeping in mind that I am in maintenance mode (same number burned and eaten), I’m not doing too badly today. It’s great to see those numbers, so I know exactly where I stand!! I'm going to finish up my paperwork and then get in a little workout so that I can have some calories to go to dinner with my husband tonight. Have a great day! Sharron

'Down' time and how to manage it

Got a client that's been sick for a couple of weeks - a major cold which she can't shake because she keeps going to work. Needless to say, she's not had a lot of energy to make it into the gym or do anything 'extra' to get her calorie burn in. So, I suggested that she just put herself on a self-imposed maintenance mode... (I could actually change the mode myself, but if this is just short term then I don't want to do anything like change the Target numbers - sometimes that can be such a shock to the psyche, new Target numbers) Saw her today, she's going to try to get back into the gym to get some activity in. It's this great big Catch-22, she wanted to go to work and then found herself lacking the energy after work to come into the gym. The longer she holds off, the less energy she'll have and the less desire she'll have. So, you always need to get right back in the saddle and keep going - even if it's only for a short time your first few visits. She'll have her energy level back up in no time! I love my job - it's been a tough first few years of business. But you never leave the gym in a bad mood! Have a great day! Sharron

Another home game - which means more TAILGATING!

I'm posting on Saturday night, because tomorrow's another home football game (Redskins - yes, I know, no fair bashing the team. It's a way to get 8 guaranteed dates with my husband). Just in case I don't make it to the gym tomorrow morning to weigh myself in, I weighed in today. Perfect - no weight gain. Okay, I will admit that I skipped my weigh-in last week. At first I skipped it because I just forgot. By the time I remembered, my weight has crept up a bit. SO, I spent the week working on cardio and strength training to catch up (watching my calorie burn numbers, both since my last weigh-in and the daily number). Got that 'since last measurement period' number back to my Target and BAM - the perfect weigh-in! That's good, because tomorrow is another tailgate day - we've already got the beer (Amstel Light) and Doritos. Who knows what the tailgating hosts are making! Have a great Sunday, folks. No fair bashing my team - I only admitted it to stress the point that I do eat like a 'normal' person! :)

The cold is setting in....less calories burned - ARGH!

Cold weather is fast upon us and this means, unfortunately, that it will be a little harder for you to reach your Target Calorie Burn numbers (our clients on our calorie management program will notice this because they have the ability see precisely what they’ve burned every day). Even in the summer, hot-outdoor-activity days earned you more calorie burn than air conditioned indoor-activity days. With the cold winter weather, you’ll notice even a bigger difference. Case in point – Scott got up extra a couple of weeks ago for a bike ride. He rode for 2 and a half hours outside (41 degrees) and burned only 356 calories, getting over 6 calories per minute only a few times. Then he came back and taught Cycling Class for a 30 minutes and burned 286 calories, getting over 9 calories once and well over 6 calories per minute for the entire class. What does this mean to you? It may take a little more effort, pushing yourself a little harder, or maybe you should add another day of cardio for the cooler months. Knowing your calorie burn helps you learn how best to use your exercise time. Our calorie management system will help you learn your calorie burn!

Let us help you understand Metabolism!

What Metabolism is and how it works - Metabolism is the rate at which the body uses energy to support all basic functions essential to sustain life, plus all energy requirements for additional activity and digestive processes. There are three components to energy expenditure (calories burned daily): Resting Metabolic Rate (RMR) This is the amount of calories needed to run all essential functions and chemical reactions while in a rested and quiet state. RMR is the largest part of total metabolism and accounts for 65 - 75% of calories burned in a day. Thermic Effect of Food (TEF) The body uses energy to digest and absorb the nutrients present in the food we eat. The rate of energy used for the TEF is about 10%, it can be increased depending on the composition of each meal. Physical activity The amount of energy the body burns during daily activities such as exercise, recreation, work, housework, etc. Daily physical activities account for 20 - 40% of calories burned each day. This part will vary depending on the individual and how active they are each day. A sedentary person will require fewer calories to maintain weight than a busy worker in a construction site! Lack of physical activity is one of the biggest reasons why humans now gain weight more easily than in the past (think back 100 years to when they were plowing fields, and all of the other manual labor-intensive activities), not a slow metabolism. Everyone's body follows the laws of physics, which are based on the Laws of Energy. Therefore, because the Laws of Energy dictate that energy cannot be created or destroyed, humans must burn more energy than they consume or they will gain weight. Our programs assist those individuals who are trying to lose weight by educating them foremost on what it takes to succeed. Weight loss is possible for everyone as long as they move more than they eat. Reprinted with permission by World Gym Express of Fairfax

Overweight & Obesity, from the Center for Disease Control (CDC)

Center for Disease Control; Overweight & Obesity Home http://www.cdc.gov/nccdphp/dnpa/obesity/

No weight lost, but tons of knowledge GAINED!

After three weeks of watching one client step on the scale and see no difference in their weight, I was getting myself geared up to sit down with the client and have a conversation about meeting Target Numbers. On the fourth weigh-in, and still no change in the weight, the client looked up at me with the BIGGEST smile and said “this is the first time in my life that I have gone a solid month without gaining weight!”. This took me completely off guard, because I was worried about having a conversation with the client about meeting numbers and how to help figure out how to work with them ….once I heard that, I realize that I had to address the topic a little differently. I got excited, too, and said, “And now that you've seen that you are able to balance the numbers let’s work with them a little to see which you can adjust. Would you like to give us more physical activity or a little less calories.". Can't wait to see the results!

Remember that it is QUALITY, not QUANTITY!

Since I'm not available until late tomorrow, I thought I'd input something this evening. A quick reminder that I passed onto our clients last week.... Today is only the start of the eating and the snacking. Just about the time that the Halloween candy is finally gone it's Thanksgiving, and then it's party after party from there. Remember that it isn't the QUANTITY of the food that you crave, but the QUALITY. So, have a little sliver of both that pie AND that piece of cake ("little sliver" is not a full sized piece, but 1/3rd the size that the others are taking) or go ahead and have one of those 'fun sized' candy bars. Two of the fun sized Snickers are 160 calories... go ahead. Don't deprive yourself, or you will over-do it when you finally do allow yourself these things! Eat the fun sized bar and then go walk those 80 calories off. It's easier to walk off the 80 calories than it is the nearly 300 calories of a full sized bar! Happy Halloween, all!

Weight Loss for ME during football season?

I actually wrote this first paragraph late August, but since we weren’t blogging yet no one got to see it. So, I’m sharing today, along with follow up thoughts: It’s the start of football season, which means serious tailgating for me about once every other week – by tailgating, I do mean beer and Doritos and whatever the dish of the week is. So, instead of stressing out about weight loss or muscle gain I am going to put myself on maintenance mode and will weigh myself in on Sundays. With the Sunday weigh-in, I have all week to make up for being so very bad on Sunday. First six weeks of football season has passed. I think that I’ve finally gotten a rhythm down, I was initially gaining ½ pound each home game and then forcing myself to lose it the following week. I think I finally have it down pat, so the rest of the season should be smooth sailing…..

One of my toughest weight loss lessons....

Happy Monday! Scott and I got hooked up with this program in March and immediately started learning lessons that totally debunked myths that we had believed for years….. I think that the biggest one was one Sunday together in April. We both worked at the gym, doing paperwork and bookkeeping and then we went for a 4-hour bike ride. Because it was just the two of us (no hotdogging in front of friends involved), we rode together the entire time. We did pretty much the same thing all day long, including our food. I kept up with him on the bike and then kept up with him at each meal (I do think that I ate a couple less pieces of pizza at dinner). After an entire day of doing nearly the same activities all day long, including that four hour bike ride, he burned nearly 4400 calories and I didn’t even hit 2800. Yet, because I thought I ‘earned it’, I ate the same 2800 calories of food that he did! When I uploaded my data on the following morning, I called the folks who sold me the thing and told them mine was broken…"It's not broken, Mam", I was told. So, I learned one of my most valuable calorie burn lessons firsthand: 1-Genetically, men burn more calories than women. 2-Muscle burns more energy than fat. 3-The larger you are the more calories you can burn. Say it with me - ARGH! From that point on, even if I was keeping up with him physically I know knew that I was not burning the same number of calories, so would not allow myself the same number of incoming calories, either. Lesson learned! My tip of the week - take the long way to the bathroom. At work or at home, don't just walk right straight there. Take the long way through the living room or down the hallway at the office. You'll be surprised how much this ads up during the course of the week!

a little bit about Sharron & Scott

Sharron and Scott are gym owners - they opened a gym in Fairfax in October 2003. The intent was to attract the de-conditioned, the baby boomer, the person that wants more than a 'regular' gym. They created something a little different, by making it small and friendly and clean (you aren't afraid to shower at THIS gym!). That wasn't enough though, they still ran across people that were intimidated and uncomfortable - yet, these people still wanted an answer to their weight loss questions. One that didn't have to involve a gym. So in an effort to answer the cries for help, Sharron and Scott searched for a weight loss product that also allowed the person to be who they want to be. Most importantly, they wanted to find a product that allowed them to eat the foods they liked and shop at the stores they usually shop at and lose the weight safely. It was a big order to fill. They found what they were looking for AND it was Internet based - which was perfect for their client base in Fairfax....an area of well educated people that love their technology. Sharron and Scott got certified to sell the solution in May and tried it out on some of their clients, friends and family over the summer of 2006 until they became 'pros' and could handle just about anything that someone threw at them. That's when they started advertising and selling to people outside of the gym. That, pretty much, catches you up to today - October 29, 2006. We all know that there is no such thing as a magic pill when it comes to weight loss, but you can't help but become curious when you see those things pop up in TV and newspaper ads – and you ask yourself ‘how safe can one of those things be anyway???’. In this blog, you'll be able to read some of their findings and learn as they learn with their clients. You'll be able to read about why this is a successful program and you'll eventually want to learn more....when you do, they'll be here for you. Sharron and Scott Grzybowski Owners of a gym - and of information that helps you understand that it's not always about the gym.....