Empty Stomach Syndrome: Creating Havoc on your Diet

iStock_000018166519XSmallWe’ve all been there. You’re heading to the supermarket and suddenly everything looks delicious. You start walking down the aisles and you suddenly have an urge to try everything! Those chips look so good, those cookies are to die for, and I’ve never seen that beef jerky before. The next thing you know, your cart is full and you haven’t even started checking off the things on your list yet.

Stop! Drop those sugar-filled cookies and get out while you still can! You’re suffering from empty stomach syndrome, and it’s not going to help that specialty diet we set up for you.

Empty Stomach Syndrome, or ESS, is what happens when you are hungry and enter a store filled with foods. It’s a recipe for disaster if you’re on a specialty diet program, especially when you walk down those aisles that are absolutely filled with junk food.

It’s not entirely your fault, either. Supermarkets know what they’re doing with these aisles, and seek to take full advantage of your ESS. You might notice that snack foods are always at eye level, spaced throughout the store, and always seem to have some great “club prices” that scream a deal. After all, there’s no harm in trying those saturated fat crackers, especially when you’re saving two bucks when doing it!

Do yourself a favor: The next time you’re going to the market for foods, grab a quick healthy meal or snack beforehand. Planning your trip to the supermarket after a meal will do a number of things for you:

Save Money – You might notice that if you’re not shopping hungry, your cart won’t be quite as full. You’re going to be less inclined to buy foods you don’t need when you’re not daydreaming about how they taste. Less cravings mean less money at the checkout.

Less Snack Foods -If you’re not hungry, you’re going to be planning for the future,  not for the present. Keeping your attention on your diet instead of your snack cravings means you’re going to spend more time in healthier aisles, which means less temptations later down the road.

Better Planning – When you’re operating on a full tank, you’re a lot less likely to make mistakes than if you’re running on empty. After a meal, you’re going to be thinking straight, which means you can plan around your diet. You’re going to remember things that are on your good list, and remember to keep yourself from buying foods that are not.

Remember: You either go all the way or your don’t go at all. There’s no middle ground, which means you can’t cut corners on your diet. Stick to it, and you will make progress!

Sticking to Your Goals While Travelling

11084264_813465242035488_1911318864560426423_nSpring is here, and summer is just around the corner! It’s always exciting when it gets nice outside, and  I know a lot of people take the opportunity to start planning their vacation when this time of the year starts to roll around.

This last week, I had the chance to visit Las Vegas. It was a great chance to visit Vesta Hospitality, enjoy some time in the sun, and even meet the Seahawk Great Curt Warner! It was a great time, and I hope I can do it again sometime in the future.

It occurred to me, though, that when people are travelling abroad, it might be a little more difficult to fit in your fitness goals. After all, fitness usually demands a time table, and your vacation time pushes aside your everyday life for something a little more relaxing.

Now, you know me. And you know that even while on vacation, I always stress how important it is to stick to your goals, even if it requires a little extra dedication. You have earned a vacation, but don’t let your fitness suffer!

That’s why I like to suggest a few key points to clients who are planning on taking a trip for an extended period of time:

Talk to Boomer Fitness about sticking to your fitness – One of the best things about Boomer Fitness is we continue to work with you on your fitness outside of the gym. The personal trainers here have a wealth of knowledge, and it’s a resource we want you take advantage of while you’re here.

If you’re planning on travelling abroad, let us know, and we’ll talk you through some basic workout routines that you can do on the go. We’ll talk you through proper technique when doing stretches, some basic exercises you can do in a hotel room, and write up a dietary plan you can refer to.

Plan ahead so you can enjoy yourself – Let’s be completely honest for a minute: Whether its food or drink, you’re going to enjoy yourself on your vacation. You know it and I know it, and there’s nothing wrong with that. So if you’re going to enjoy yourself while on vacation, lets make sure you’re working on your diet ahead of time so you can afford to enjoy yourself.

When you’re planning out your vacation, choose which meals you’re going to allow yourself to splurge on, so you can enjoy yourself when you finally get to that meal. Plus, the anticipation of such good food will just make it taste all the better!

Look for fitness avenues while travelling – One thing I always advocate when people are travelling is finding a hotel that has a decent workout center. But believe me, I know how hard it can be to find a “fitness center” that is more than just a closest sized room with a treadmill.

The trainers here at Boomer Fitness can help you with exercises that require little to no equipment, and can be done in your very own room. These exercises include Lunges, Wall Presses, and even the cult favorite, Burpees!

Dedication to fitness doesn’t stop when you’re on vacation! But it also doesn’t keep you from enjoying yourself while you’re away. Talk to us for more information about how you can include fitness in your time abroad.

Taking Fitness Outdoors: Be Prepared!

Photo by Chris Elias
Photo by Chris Elias

This last Tuesday, I wrote a little about places to explore when you get an urge to get outdoors during one of our sunny days. It’s all well and good to talk about exploring in good weather, but the elements have to cooperate if we want to go outside.

If I’ve learned anything about the weather in the Pacific Northwest, its that the only thing certain is rain. Case in point, the beginning of this last Tuesday was beautiful! But by the end of the day, it was gray, wet, and not quite hiking or cycling weather.

But that’s one of the great things about life isn’t it? We can learn from our challenges. Even though we might plan for blue skies and warm weather, there could be anything in the forecast for tomorrow. You never know what life is going to throw your way.

So to make sure we’re ready for whatever weather might be headed our way, we have to prepare for the challenges at hand.

This is especially important when we head outdoors for our fitness. If something happens at the gym, you’re surrounded by fitness professionals who can help you out, and know when you’re pushing yourself too far. But if you run into an issue on a hike to see Multnomah falls? There may be others on the trail. but you’ve got to take care of yourself and know when you’re pushing yourself too far.

Here are a few tips you can remember before headed to the trailhead:

Plan ahead – I like to say “Expect the best, but prepare for the worst.” It might sound pessimistic, but think about it this way: When you’re a mile away from your car dressed for a warm day in the sun and it starts to drizzle, it’s going to get cold and wet awfully fast.

So make sure you are prepared for the trail before you set out. I highly recommend you take proper clothing for the occasion when you head out. If you’re going hiking, wear hiking boots, light, breathable clothing, and take some light rain gear in a backpack. Don’t forget to prepare for sun, either, so wear sunscreen and a hat.

Calories and Water – Always, always, always take water with you if you’re going to be spending some time outdoors! As you go hiking or biking, your body is going to be using a lot more fluids, which means you’re going to need more water than you might for a day in the office. The last thing you want to experience when you’re on a trail is dehydration.

Another thing many people tend to overlook while headed outdoors is trail mix. Like water, your body is going to be burning quite a few more calories than normal. Trail mix will provide your body with the energy it needs to keep going, so you don’t burn out halfway through the hike.

Know where you’re going – Even if you’re headed to a well defined path, it’s very important that you know exactly where you’re starting, where you’re headed, and how long the trail is. On a map, trails may look very easy to navigate, but sometimes maps don’t always include forks in the road, or unmarked trails. Know where you’re going, so you at least have a fair idea of what to expect on the trail.

Stretch – I cannot stress this enough for anyone who is planning on travelling outdoors. Unlike spending some time on a treadmill or an elliptical, outdoor trails are going to vary in exertion with every step. Some portions will be level, others will be fairly steep, and some might shift both uphill and downhill.

Make sure you’re doing your stretches for your legs, so your body is prepared for a little extra exertion than normal. The last place you want a cramp is on the trail.

Don’t overexert yourself – If this is one of the first times you’ve gone on a trek, remember to take it easy, and don’t feel compelled to go too far. Just because there’s something to see at the end of the path doesn’t mean you have to get there in record time. Pushing yourself at the gym is one thing, but remember that you still have to make it back to the trailhead once you get to your destination.

Grab a camera – Maybe not an essential, but you’re going outdoors to enjoy the view in addition to your fitness. So grab a camera and take some shots so you can share! I love to hear about where everyone is going on the weekends, and would love to see pictures of your latest experience!

When you do get a great shot, be sure to share it with Boomer Fitness on Facebook, and tell us about what you’re doing outdoors!

The Traits of a Good Personal Trainer, Part I

DSC_1198Most fitness blogs talk about the right nutrition you need to look for in a diet plan. Most will write about the kinds of exercises you need to be focusing on to properly work your biceps, triceps, glutes, core… Any muscle you might want to focus an exercise on.

My own blog features a long list of these subjects. I’ve got write-ups and videos detailing the most important nutritional aspects of any good diet. I’ve got a long list of write-ups and videos detailing various workout routines you can do at home.

But how do you know that what I’m saying is true? Or for that matter, how do you know if any personal trainer is worthwhile? If you’re going to be spending a lot of time making progress with your own personal trainer, you want to make sure he or she knows what they’re talking about, not just blowing hot air.

Not all personal trainers are created equal. True, we all go through rigorous training. We get certifications and credentials. We’re required to endure years of reviews, self appraisals, and tests before we begin training. But even after all this, some bad trainers still manage to slip through the cracks at larger corporate gyms. It only takes one bad apple to spoil the bunch.

So what do you look for in a good trainer? At Boomer Fitness, I put a lot of pride in my team of personal trainers. I know they are some of the best trainers in the area, and I wouldn’t invite them to the gym if I was not 100% sure of that fact. Take a look at some of the things you should look for in a personal trainer, and some of the things we do here at Boomer Fitness:

Assessments – I love recording data. To me, there is nothing more rewarding than seeing quantifiable results when coming to the gym. But more importantly, it is a sign of a good trainer to make assessments of your improvement. This includes the initial measurement, and standard measurements every few weeks to record change.

At Boomer Fitness, we take this measurement process very seriously. The very first thing you do when starting work with a personal trainer is an assessment of your body. This gives us a baseline to judge your improvement every four weeks. During one of our assessments, we measure your range of movement, weight, diet, and even your willingness to make changes to your daily life. If it’s quantifiable, we will record it.

Want a quick telltale whether a personal trainer is measuring you? See if they’re carrying a clipboard with them through the gym. If they’re not, they aren’t measuring nearly as much as a trainer should be.

Planning and Setting Goals – One of the most important aspects of heading to the gym is having a goal for the future. Without a goal, we don’t have a direction to align ourselves toward, or a rudder to steer us. With a goal, we know where we will be in 3 months time. A good trainer knows how important planning is, and will sit down with you in the beginning of your fitness regimen to help you plan your future.

At Boomer Fitness, we always discuss goals as a part of our initial assessment. When we know where you want to be down the road, we begin planning out 4 week milestones to gauge your success factors. No matter how well trained we are or how sophisticated the gym equipment is, we cannot make progress without a game plan.

Integration of Training and Nutrition – Exercise alone does not get you results. You can spend hours each week at the gym, but if you don’t make the change to your diet as well, your time is going to make little to no change on your lifestyle. A good diet will ensure you’re getting the nutrition you need, without excessive sugars or carbs that usually are found in unhealthy diets. Good trainers know the relation between nutrition and fitness, and create dietary plans as well as fitness plans.

Trainers at Boomer Fitness don’t stop their work when you leave the gym. We make sure we outline a dietary plan to accompany your total fitness plan. This way, your fitness plan will be the most effective at helping you reach your goals.

This isn’t even half of the traits found in good trainers. Be sure to check my blog next week for more traits you want to look for when choosing a Personal Trainer, and all the traits you will find at Boomer Fitness. And when you’re ready to make a healthy change with some of the best personal trainers around, contact us for more information!