Fitness Edge » weight loss

Would you sacrifice your life to be thin?

admin — Mon, 02 May 2011 20:26:09 +0000

Would you be willing to sacrifice 1 year of your life if you could magically be guaranteed a ‘perfect’ body for the rest of your life? How about 5, 10, or even 20 years of your life? Tune in Tuesday night at 11 p.m. to 19 Action News’s Jen Picciano as she reveals the shocking (and revealing) results of a survey that polled women right here at Fitness Edge in Lakewood, as well as around the nation. What would you be willing to sacrifice for the ideal body? Post your answers down below in the comments box!

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4 Diet Tips to help you lose fat fast!

admin — Wed, 24 Nov 2010 19:07:25 +0000

Tis the season to get together with family, friends and co-workers, and I hope you’re all getting ready to have a great thanksgiving tomorrow, (I’m cooking my first turkey this year, gulp! haha) Now, with the holidays quickly approaching, it’s important to keep your eating habits in check so that you dont find yourself gaining any unnecessary holiday weight! Check out this week’s tips to help survive the holiday eating:

1. Eat something every 2-3 hours throughout the day.
You may have heard me mention this once or twice, but I can never say it enough. Eat every 2-3 hours so that you stabilize your blood sugar levels and keep from suffering from the crashes which typically lead to serious binges on things like pumpkin rolls, cakes and home made delicacies. This is one of the best principles you can follow to blast fat and build lean muscle.

2. Don’t Drink Your Calories
We all know that alcohol is going to be consumed this week, but don’t forget to factor those calories into your daily caloric intake if you’re trying to lose a few pounds. A simple tip for minimizing your liquid calorie intake: alternate between alcohol and water.

3. Eat Breakfast Every Day
Jump start your metabolism for the day with a good breakfast every morning. Studies have consistently shown that making breakfast a daily habit will help you lose weight and keep it off.

4. Dont show up to the party on an empty stomach!
If you’re going to be attending holiday parties, it goes without saying that you will more than likely be eating some of the delicious holiday treats that come out this time of year, just dont go crazy with the portions. An easy way to insure you dont go out of control is to eat before you go to the party. Eating a high fiber snack like an apple or some veggies right beforehand can help to curb your appetite so you dont over indulge!

Question of the week: what’s your favorite healthy snack? Comment down below and let us know what you like!

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3 Foods NOT to eat if you are trying to lose weight!

admin — Wed, 20 May 2009 17:40:37 +0000

Everyone knows that if you are trying to lose weight, it probably isn’t the best idea to include cake, ice cream, or flavored coffees as regular staples in your diet. Some may say these foods are “bad”, high in fat, sugar, and calories…but just how “bad” are they? Let’s take a look at a few common examples…

Cake example: The Cheesecake Factory Chris’ Outrageous Chocolate Cake
A description including “layers of moist chocolate cake, chewy brownie, toasted coconut pecan filling, and creamy chocolate chip coconut cheesecake” sounds very tempting to my taste buds, how about yours? I’m not one to normally pass up a good piece of cake…BUT, at 1380 calories, 32 teaspoons of sugar, 33 grams of saturated fat and 5 grams of trans fat…I might have to forego this delectable slice of coma inducing pleasure, in exchange for being able to button up my jeans the next day!

Ice Cream example: Cold Stone Creamery’s Gotta Have it Founder’s Favorite
If you are trying to GAIN weight, I highly recommend making this your favorite ice cream too. Founder’s Favorite has 12 ounces of ice cream (that’s an actual 3 servings in case you were wondering!), pecans, brownie pieces, fudge, and caramel. Sound good? Sure…if you need an extra 1600 calories and 42 grams of saturated fat around your midsection!

Flavored Coffee example: Starbucks Venti (20 oz.) Caffè Mocha

This isnt just your average cup of jo. The Venti Caffè Mocha packs an amazing 410 calories (that can easily be an entire meal’s worth of calories), 42 grams of sugar, 17 grams of fat, and is topped off with a nice big cloud of whipped cream.

Now, before the cake, ice cream, and flavored coffee police come after me, I do have suggestions for those of you who just can’t live without your favorite treats.

1. Take human bites! Chew your food and enjoy what you are consuming. Shoveling it all in will lead to overeating and can also incur a not so pleasant stomach ache.

2. Order the ’short’ (if you’re at Starbuck’s), small, or regular serving size of whatever it is you are about to eat. In today’s world of “would you like to super-size that for only 25 cents more”– the last thing we need is a super-sized waistline. Save the quarter, get the smaller serving size, and save your life!

3. Expose your tongue to new flavors, textures, and fiber! Believe it or not, you can actually develop a craving for fruits and veggies. Fruits and veggies tend to be higher in fiber which will also make you feel content and full. Full is good, fat is not – eat your fruits and veggies!

What are some of your favorite “not so good for you” foods? Post your answers in the comments section below and we’ll try our best to give alternatives, or solutions so that you CAN “have your cake and eat it too!”

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5 ways to burn MORE fat in LESS time!

admin — Wed, 22 Apr 2009 15:18:18 +0000

Looking for easy ways to blast away stubborn fat? Incorporate the following tips into your daily routine and watch fat melt away!

1. Do your cardio work first thing in the morning, before you eat breakfast. Your sugar levels are naturally lower

in the morning and your body will turn to using fat as your fuel source.

2. Eat breakfast. The digestive process helps to kickstart your metabolism for the day and turns on the fat

burning furnace!

3. Rev up your workouts with high intensity interval training. By incorporating high intensity intervals

into your workout, you will burn more fat and boost your metabolism.

4. Eat a little protein with each meal. Your body has to work harder to break proteins. Since it is working

harder, more calories are burned in the process and metabolism is boosted.

5. Have a snack in between meals. By eating every 3 hours or so, you keep your body from metabolically

slowing down. Keeping your blood sugar levels stable throughout the day insures that you are allowing

your body to release fat, all day long!

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What’s the deal with cholesterol anyway?

admin — Thu, 12 Mar 2009 23:23:46 +0000

You’ve probably heard somewhere along the road that cholesterol is bad, and that you need to keep your
levels down…but do you really know “what’s what” when it come to your
cholesterol levels, diet, and health?
Here’s the skinny:You have 2 types of cholesterol in your body: HDL and LDL cholesterol. Think of HDL as the good kind of cholesterol, and LDL as the kind that’s not so good.

Contributing factors to a rise in your LDL levels typically include:
eating foods that are high in saturated fat
leading a sedentary, or exercise free lifestyle
you can also inherit high cholesterol levels if it runs in your family

3 easy ways to improve your HDL levels include:
resistance training and adding a little muscle mass to your body. Notice I didnt say you had to turn into a bodybuilder, just add a little bit of muscle!

eat fish! Compared to lean meat and chicken, those who eat fish have shown a 26% increase in HDL2, a protective form of HDL.

Eat Macadamia nuts! Who knew, right? Australian scientists have found that replacing 15% of your daily caloric intake with 12-16 macadamia nuts a day can increase HDL levels by up to 8%!

Have you ever had to lower your LDL levels? How did you do it? We want to hear about it! Just post your “cholesterol lowering success stories” down below for your chance to win a random drawing for a complimentary 30 minute personal training session at Fitness Edge in Lakewood!

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Looking for your six pack? Check out these 12 Belly-Flattening Foods!

admin — Wed, 04 Feb 2009 20:55:44 +0000

Almonds: high in protein, good for building muscle and fighting off cravings and hunger
Black Beans: great for burning fat, regulating digestion, and an excellent source of protein, fiber, and iron.
Spinach: rich in magnesium and vitamin A, C, E and K. Besides fighting obesity, spinach helps protect against heart disease, stroke, and colon cancer.
Blueberries: full of antioxidants and great source of soluble fiber which helps you feel full.
Oatmeal: low in fat, good source of fiber. Oatmeal is also low in sodium and cholesterol.
Eggs: packed full of protein, iron and vitamins A, D, E, and B12. Eggs help promote the loss of body fat and stabilize blood sugar levels.
Sweet Potatoes: high in fiber, complex carbohydrates, protein and vitamins. When eaten with the skin, sweet potatoes have more fiber than oatmeal!
Peanut Butter: packed with protein and heart healthy fats, peanut butter helps build muscle while burning fat. It is high in calories though, so watch your intake!
Extra Virgin Olive Oil: helps burn fat while keeping your cholesterol in check. Substitute salad dressing with a tablespoon or 2 of extra virgin olive oil.
Lean Turkey: helps build muscle and boosts your immune system. An excellent choice for boosting your metabolism and speeding up your body’s ability release fat!
Whey Protein: helps build muscle and burn fat. Add to your favorite post workout smoothie to accelerate your fat loss.
Low Fat Yogurt: great for strengthening your bones, providing ‘good bacteria’ in your digestive system, and helps to speed up fat burning.

Eat supportively at each meal by combining a lean protein, a starchy carbohydrate, and fibrous carbohydrate for maximum fat loss!

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Just when you thought you knew how to do a push up…

admin — Thu, 18 Dec 2008 01:11:33 +0000

If you’re tired of doing regular old push ups, try raising the bar
on this classic bodyweight exercise by incorporating a BOSU trainer.
If you dont have a BOSU at your gym you can pick one up at your local
sporting good sore. They run about $100, but they last forever.
(Ive had a few of mine for almost 10 years now). Here’s the rule of
thumb to go by: The further away your leg and foot goes from your body,
the more challenging the push up becomes. You’ll see… Beginning
and advanced progressions are demonstrated.

Click here to see the video clip.

If you have any questions, feel free to call us at 216-373-7654, or email us!

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Three healthy snack alternatives that melt away stubborn fat!

admin — Tue, 14 Oct 2008 03:15:39 +0000

I know I need to have healthy snacks, I just don’t know what to eat…”

Sound familiar? Try any of these 3 quick and easy snacks guaranteed to ‘hit the spot’, all while providing beneficial nutrients like fiber, protein, and healthy monounsaturated fats!

1. Popcorn: As long as you don’t drown your popcorn in butter and salt, this is a great low calorie, low fat snack.

2. Almonds: A handful a day can keep the doctor (and heart disease) away! More and more studies are coming out stating the benefits of consuming healthy fats, like almonds.

3. Low fat yogurt: An 8 ounce cup of low fat yougurt typically contains about 2-3 grams of fat and around 150 calories. Compare that to about the twice as many calories (sometimes more, depending on the kind), found in a cup of ice cream!

Remember to pay attention to portion sizes as well, calories are calories regardless of where they come from and if you consume more calories than you are burning you will probably not be too happy with how your clothes begin to fit (or “not fit!”)

Have a great day!

Marty

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Guess what’s missing from this picture…

admin — Thu, 25 Sep 2008 12:52:22 +0000

Bootcamp night out at West Park Station!

Summer is officially over, so last weekend we had an impromptu night out to enjoy what’s left of the warm weather here in Cleveland. I didnt realize this until the next day when I was looking over the pictures that were taken, but there are about 275 lbs that are ‘missing’ from this photo! Living proof that if you are consistent with your workouts and diet you can still go and enjoy a beer on the weekend. Nice work ladies!

Mid-morning bootcamp spots still available…

We still have slots available for our 9:15-10 a.m. bootcamp. Our early morning 6-6:45 a.m. bootcamp is just about full, we only have ONE more spot left. If you are interested in joining the class please call or email us asap as class size is limited!

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