of Suzie Trains Maui

TweetAugust 23, 2011Taken from the Maui Breakfast Club: Suzie Cooney of Suzie Trains Maui, Health & Fitness Segment every Tuesday morning at 7:38 am on KNUI 900 AM.  LISTEN HERE

Just the word visceral sounds bad and that it is. It’s not pretty and it’s deadly.  Also referred to as abdominal obesity or the “middle-age spread”.  The definition of visceral fat is basically subcutaneous fat that settles deep within the cavity walls of the abdominal area and also covers the abdominal organs. This condition can lead to many health concerns such as heart disease, high blood pressure, type 2 diabetes, high cholesterol,  hormone imbalances and even cancer.

An excerpt taken from the Harvard Medical School states this:

“One reason excess visceral fat is so harmful could be its location near the portal vein, which carries blood from the intestinal area to the liver. Substances released by visceral fat, including free fatty acids, enter the portal vein and travel to the liver, where they can influence the production of blood lipids. Visceral fat is directly linked with higher total cholesterol and LDL (bad) cholesterol, lower HDL (good) cholesterol, and insulin resistance.

Insulin resistance means that your body’s muscle and liver cells don’t respond adequately to normal levels of insulin, the pancreatic hormone that carries glucose into the body’s cells. Glucose levels in the blood rise, heightening the risk for diabetes.”

How does your waist measure up? Typical guidelines for men’s waistline: if  over 40 inches in diameter and for women over 35 inches are indicators that you may be dealing with this condition. Pinching more than an inch can be a concern.

Besides the role of over eating and a poor diet and lack of exercise  that plays in the main contributing factor leading to the accumulation of visceral fat, there may also be hereditary factors that also play a hand. Knowing this may help.

The good news  is there’s so much you can do to help avoid this condition. Getting your weight under control will help. Portion control and a healthy diet is first. Avoid all sugars and alcohol. ( See my article: Suzie’s Foods to Avoid ) Strength training or resistance training will aid in the elimination of visceral fat but most of all it will take some high-intensity cardio to assist in the breakdown of the visceral fat.

Start out with 30 minutes at a moderate intensity than work your way up to a much higher intensity of exercise. ( Always check with your physician first before embarking on a heavier work out regimen.) Remember, spot reducing does not work, this is a total body approach.

I hope you enjoyed the radio segment. A special thanks to the Maui Breakfast Club and to you for spreading the word and being healthy.  It does a body good.Tweet

Aloha,

Suzie Cooney, CPT owner of Suzie Trains Maui and Mental Health Advocate

Previous Radio Show: August 16th: Mental Wellness: Why We Need to Have “Hope” for Our Body’s Health and Our Mind’s Health Radio Segment with Suzie Cooney

Follow Suzie on Face book for up to the minute updates: http://www.facebook.com/suzietrainsmaui

References:

http://www.health.harvard.edu/fhg/updates/Abdominal-fat-and-what-to-do-about-it.shtml

http://well.blogs.nytimes.com/2010/08/09/waist-size-linked-with-longevity/

http://well.blogs.nytimes.com/2008/06/13/how-does-your-waist-measure-up/

http://www.wisegeek.com/what-is-visceral-fat.htm

                 Mental Wellness: Why We Need to Have “Hope” for Our Body’s Health and Our Mind’s Health Radio Segment with Suzie Cooney

 As some of you know, I am a huge advocate when it comes to spreading the word of mental health. With the world facing so many challenges, it’ s no wonder why we’re more stressed, depressed, over eating, under eating, turning to alcohol or drugs or worse yet, some are choosing the sad path of suicide. But, there is one thing that somehow keeps us all going and that is “hope”.

Without it, we wouldn’t get out of bed, practice our lessons, exercise or help another. Hope helps us conquer the unknown, the uncertainty that faces many of us. Hope is also the mantra used in the world of mental health professionals to encourage all of us to believe that there is a tomorrow that will be better. I believe our President’s message also includes the word hope.

The word “hope” defined by Wikipedia: http://en.wikipedia.org/wiki/Hope Hope is the belief in a positive outcome related to events and circumstances in one’s life.

This segment was especially important to me, for I personally manage a loved one, my mother who lives in a world of delusions, hallucinations, and fear, where some of her biggest challenges during a given day is riding the bus and returning home safely. Each day, each hour or each minute can change from function to complete dysfunction. Her disease is schizophrenia and like other brain disorders, it can diminish the feelings of hope and be clouded by thoughts and voices that are not hers.  One thing she holds onto is hope.

( If you missed link above: Listen here )I remember marching on the steps of the capital in Sacramento in 1995 with my mother some years back for a NAMI rally with signs that read, “Don’t give up the hope“.  I marched with her and my shoulder sling from some mountain bike accident or something; holding my sign too. Once again the government was cutting funding to a much needed program. But, we were not giving up hope for a positive outcome.

Speaking of positive, the word “positive” is another form of shaping a healthy mind and adds to our word hope to help us manage our hope. We’re always told to remain positive in times a great trouble or large challenges. This is easier said than done when it’s you that must remain positive. You wonder how it is, why some people are always this way?

I’ve discovered that there is a proven inverse relationship that helps us maintain our physical health when we are able to focus on keeping our mental health fit as there is a relationship to having hope. A  study performed at the Keen University in New Hampshire studied the relationship of hope and having an optimistic, positive outlook when dealing with chronic pain. The results revealed that there is a better outcome of managing illness, chronic pain and other physical challenges if one has hope, optimism and a positive outlook.

As a health care professional, I try to encourage my clients and those I mentor to look at things in a different manner. One doesn’t wake up and say, “I’m going to be positive.” It takes time to reshape one’s behaviors and ways of thinking. It’s a process. Just like losing weight, it takes time if you want to keep it off. It takes effort and a mindful attempt to look at the world, your life, your situation and most importantly,  your health in order to have this thinking stick.

I hope you enjoyed the radio segment. A special thanks to the Maui Breakfast Club and to you for spreading the word of mental health and wellness. It does a body good.

Aloha,

Suzie Cooney, CPT owner of Suzie Trains Maui and Mental Health Advocate.

Previous Radio Show: August 9th: Shred to Shed Losing Weight with Stand Up Paddling.

Follow Suzie on Facebook for up to the minute updates: http://www.facebook.com/suzietrainsmaui

Resources I recommend:

NAMI: National Alliance on Mental Health: See my article for NAM here: Standing Up for Mental Illness

“Inspiring Hope Through Research” by  Dr. Robert M. Post, M.D.

Columnist for Wall Street Journal: Health: Melinda Beck

Do not let other’s “shape” your thoughts of how you feel about yourself or your body. I’ve written this article for those who have yet to learn how to love the skin you’re in.

When you look in the mirror what do you see? Remember the mirrors at the fun house when you were a kid? You laughed and giggled when you saw your body as short or wide and a little distorted. But as we come up in age sometimes in real life we may feel awkward or uncomfortable in our bodies.

As a fitness expert and lifestyle fitness coach, I often work with individuals who sometimes come to me with a picture of a movie star, or model or someone that has an entirely different genetic body type than what may be realistic. They say, “Suzie I want legs and arms just like that.”

There’s nothing wrong with desiring a shapely or fit body, but the reality of how we are made can often prevent us from being real with who we really are and accepting that genetics, medical conditions and other physiological factors play a role in how our bodies literally take shape.

The key to feeling good about your body is to learn and respect our natural shape. We must get rid negative thoughts and replace them with positive ones. We can do this by learning more about the physiological factors that may influence the result of your training efforts and desired outcome.

Body Image is…

• How you see or picture yourself.
• How you feel others perceive you.
• What you believe about your physical appearance.
• How you feel about your body.
• How you feel in your body.

It’s been studied, that people with negative body images have a greater likelihood of developing an eating disorder and are more likely to suffer from feelings of depression, isolation, low self-esteem and obsessions with weight loss.

To read the rest of my article go to ATHLETA Chi: http://www.athleta.net/chi/2010/11/09/a-whole-person/

Suzie Cooney, CPT

Suzie Trains Maui     Follow Suzie on Face Book: http://www.facebook.com/suzietrainsmaui

You want to exercise regularly, but you keep encountering roadblocks—those creative, persuasive excuses you come up with for not sticking to your plan. It’s a lifestyle! Identify what is in your way and charge ahead! I wanted to share with you a few tips that may help you keep your fitness goals on track. Some days or weeks feel like a huge mountain before you. Schedules, lack of sleep and other demands of life can creep in.

Don’t get discouraged and if you have one day that’s off, simply regroup and begin again.

Here are a few tips that I think might help:

 A perceived lack of time is a common excuse for not exercising. When life gets hectic, exercise is usually the first thing to go. It’s easy to convince yourself that the morning jog can wait until lunchtime or after dinner, and then tomorrow!

Not enough time!

Excuse #1: I Don’t Have Enough Time.

Solution. Commitments, responsibilities and the demands of work, family and social life are always going to be there. You can choose to prioritize exercise now—or you can wait until you are forced to make it a priority. You will be more productive! Even just 10 to 30 minutes a day of exercise, if done consistently, can provide heath benefits. How about scheduling 30-minute appointments with yourself in your day planner?

Excuse #2: I Have No Energy. When you have had a long day at work, it’s tempting to want to go home, sit down on the coach and “zone out” in front of the television.

Solution. Schedule your workout for a different time. Get up 45 minutes earlier and go for a walk. Or keep your fitness gear in the car and go straight to the gym on the way home. It may be a good idea to schedule workouts with a friend—you won’t want to disappoint your buddy by not showing up. Know, too, that exercise gives you more energy!

Excuse #3: I Hate Exercise. Exercise can seem like a chore if the activity you’ve chosen doesn’t appeal to you.

Solution. Find something you really enjoy! If you can discover a type of exercise you enjoy and stick to it, eventually you will find you need exercise—physically and mentally. What activities have you tried? Do you like hiking or walking with friends?

Excuse #4: I Can’t See Any Results. You’ve been exercising religiously for five weeks and you haven’t lost any weight. You give up because you’re frustrated.

Solution. Stay off the scale! Weight is not an accurate way of measuring your progress. Think about the progress you have made. Maybe you can walk 20 minutes longer or lift heavier weights than you could in the beginning. You are making progress, even though you may not see it on the scale.

Excuse #5: I’ll Never Be Perfect. You have an all-or-nothing attitude. You think it’s not worth exercising because your body will never be perfect. Or you plan to work out for an hour and when something comes up that keeps you from getting to the gym for that amount of time, you skip the workout.

Solution. When it comes to exercise, any activity is better than none. Sometimes, striving for perfection is what leads to failure. Focus on how your body feels, not how it looks. The trick in trying to stick to a long-term plan is learning to compromise. If you don’t have a full hour, just go for 30 minutes, or even 15.

Excuse #6: I Feel Deprived. The chocolate cake staring you in the face is too great a temptation to resist in exchange for potential weight loss down the road. You eat three pieces and feel too bloated to exercise. You feel deprived if you have to resist high-fat foods or give up other activities to fit exercise into your schedule.

 Solution. Imagine that each time you work out you refrain from overeating, you are not

depriving yourself, but actually giving yourself something—spiritually, emotionally and physically.

I can help you remove your obstacles that are blocking you from your success. Not every has self-discipline and needs the know how to uncover and discover, what is preventing you from losing weight, getting in better shape and feeling overall, healthy!

You CAN be healthy and fit.  Call me today! I can help!  808-283-2121

Suzie Cooney, CPT

Or visit my website: http//:www.suzietrainsmaui.com

Follow me on Face Book, http://www:facebook.com/suzietrainsmaui

I wanted to let you know I really enjoy listening to your radio spot every Friday morning on 1100AM. I’m a new listener and have already learned so much about my physical well being and look forward to learning soo much more. I also appreciate all the basic information you provide in your web-site http://www.suzietrainsmaui.com/. I’m in recovery and without getting into too much detail, I feel exercise of the body and mind is going to keep me sober. I’ve actually come up with a concept I wanted to share with you and your readers. It is called
SuB21X

It is a three part concept. The “sub” is for the subconscious mind. Tapping into its power to reprogram the way I think. Having it tell my mind to start new habits and lose old destructive ones. Using the power of the mind to help me to stay clean and sober.

The “21″ is that for any new habit or change in lifestyle to take effect, it will take at least 21 days to do that. If I can honestly give it just 21 days, I know I can start any new positive healthy habit I choose.

The “X” is for exercise. I don’t think I need to tell you about that one, being the expert that you are! So the concept is simple, use the subconscious mind to start a new positive healthy habit, give it 21 days to mature and be a part of me and then exercise on a regular basis. It does work as I’m living proof of it.

I hope your upcoming event
“STAND UP for Women’s Health & Fitness”

http://www.standuppaddlingfitness.com/

is tremendous success!!!

Derek
SuB21X

I’ve often suggested to people that if really can’t say no, to maybe change friends just for awhile until you can manage your eating habits so you won’t pack on the extra “social” pounds.  Don’t be afraid to say “no thank you, I’m full”. Or “you know I’m sure it’s delicious but I’m good for now, you enjoy.”  Also, if consuming more cocktails or other alcoholic beverages, you may become less uninhibited and could invite unwelcome additional calories.  Tip: Before you bite, take a drink of water, bite, water! Slow down and take your time. Or use chop sticks!

I hope you found this information helpful.  Call me if I can help you get your eating habits in shape!

Your fan,

Suzie Cooney, CPT  

Suzie Trains Maui,  808-283-2121

Healthy Shoppers

Cami’s Corner: Eating healthy with Friends  Thanks to Melisa, Amanda and Danielle for sharing what you eat and being a part of Cami’s Corner and Teen Health in Maui!

Cami’s Assignment: Ask three of her friends what they eat for dinner with their families and then Cami’s response on maybe how they can make some healthy options!  Following with a few comments from me, Suzie

Amanda,

What is your typical family dinner? -Rice, beans, and chicken, with salad. Is the portion size typically a plate full, or what? -I go for one plate full, no seconds.

 Do you usually eat with your family together, or do you eat in front of the TV, etc? -It depends; we at least have a family dinner every week. I sometimes eat on the island, at the table, or in front of the TV.

Amanda’s eating habits are really good, one thing I would suggest though is to have less rice with her meal. Rice is fine, but in smaller portions. You do need your grains, Manda Cami, you are right!

Nice job guys. I’d like to next time learn about the true portion sizes of food and what kind of salad dressing is being used too. Sometimes the creamy ones are hidden with lots of fat and a gazillion calories!  I’d like to see the rice be substituted, with a multigrain rice or brown rice. Chicken is excellent protein as long as the skin is removed.

Also keep in mind, while eating your meal while watching TV can sometimes lead to mindless eating. Amanda, it’s nice to see that your family eats together and provides a nice meal for everyone.  Thanks, Suzie!

 Danielle,

Rollerblading Fun!

What is the main meal you and your family eat together? -My usual meal always consists of fish. For example, yesterday we had fish burritos with tomatoes, lettuce, cheese. The fish was fresh too!

What is your typical portion size? -I don’t eat that much for dinner, maybe like one main dish and some snacks.*Laughs*

When you eat dinner, do you eat with your family, or alone (in front of the TV, etc.)? -Usually alone, on the couch in front of the TV, or in the kitchen.

I am very proud of Danielle’s eating habits. She is super healthy, and she sticks with what she knows is good for her body, and herself. She eats a lot of veggies with her meals, as she said above. One thing Danielle could do to improve her eating habits, is to maybe turn off the TV and enjoy her meal with her family. Cami, that’s a good observation and we’ll keep an eye on Danielle’s healthy eating habits so other kids can do the same!

Hey Danielle, it’s nice to see that you know all about making good choices. I giggled too and wondered just what kind of snacks you eat!

Do you eat dinner with all of your family, or alone. If you are alone, do you eat in front of the TV, or in another room? -I eat with my family, and sometimes we all watch movies together, or talk. The TV is usually on, and the family is always laughing together.

Melisa is very average with her eating habits. I suggest to Melisa that she eat more veggies with her meals. Vegetables are a important necessity for everyday meals. Also maybe turn off the TV and talk with your family more often! I like the drink she has a lot, because she is getting a lot of her fruits in.

-Cami

Melisa, Cami is correct to recommend maybe some more greens. Imagine looking at your plate like a clock! From 12-3 protein, 3-6 whole grain pasta or multi grain rice, then from 6-12, load up on dark green leafy veggies or a nice healthy salad. 

 Sounds like you are getting some nice fruit in your drinks. Love to hear that! And laughing with our family burns calories! Cool!

Well everyone has done a real good job here, sharing and helping each other discover ways to make a meal healthier. 

 You all are on the right track. So next time, watch your portions, and maybe help others in the house that may really load up their plates. You guys are active and on the go, be sure to eat enough but don’t over do it. Also, remember to drink lots of water. Not only is it good for your organs and other bodily functions, remember it’s great for your skin too! Ditch the sodas and save your teeth!

 Okay everyone, stayed tuned for more Cami’s Corner, and Teen Health on Maui!

Suzie Cooney, CPT

Cami Maui's New Teen Health Role Model

Introducing my new Maui Teen Health & Fitness Role Model, Cami Comet! I will be asking Cami to send us her workout routines, what she eats to stay healthy and how she is helping her friends at school, stay fit!  Welcome Cami. Super cool to have you on the Suzie Trains Maui Team!  You go Cami! Feel free to leave Cami a comment to welcome her! Suzie

Cami writes: 

I am fourteen years old, and my goals are to stay consistent with my eating habits, and to get some physical exercise in, but still have time for school, friends, and family. Maybe even exercising with those people also.

The sports I like to do are soccer, beach volleyball, tennis, swimming, running, bowling, hiking, water activities, etc. I love all of those, and there is more, but I am not necessarily that great at doing the sports, I just like to have fun! 

I also love my veggies. I pretty much like all of my vegetables except for radishes, mushrooms, etc. But there is just one veggie that I will eat with every meal, and that is asparagus. Although I do like broccoli, brussel sprouts, and salad; asparagus is my number one!

Being fit and healthy means feeling good, looking good, and staying at it. Meaning keeping your diet under control, and squeezing time in to be active.

Cami

 by Suzie Cooney, CPT
My clients, who are the most successful in losing weight and keeping it off, know exactly what they eat, how much they eat and how to avoid the yo-yo ups and downs. Some experts say, don’t worry about counting calories , some say it doesn’t matter how many calories you eat, as long as you exercise in moderation.

 There is some half-truth to those statements. But math, is math, the numbers tell all.  Most people simply have no concept or any idea how much they eat in one day.  I will show you how to take a small step for a positive, lifetime change. Please don’t starve yourself, or over feed your body, but understand that your body needs you to make the best choices.

If you want to succeed in weight loss, break unhealthy eating habits, improve your nutrition, solve your own personal barriers to success, stop the confusion, uncover your “food” triggers, and stay on track, then keep reading! I want YOU to be healthy and be a success.

It’s really amazing how fast I can uncover what a person is lacking, or needing in their diet to achieve their goals. Or, what might be triggering them to eat at midnight or while in the shower. I’m not kidding!  The most common element I found, that when people are embarking on a new fitness plan, while learning how to eat well, they simply don’t eat enough.

Research clearly shows those who consistently monitor their food intake lose weight more steadily and keep it off more successfully than those who don’t. That’s because the journal keepers are able to identify the sources of empty calories and know when they resort to overeating.

 Surprisingly, I’ve encountered some opposition, a few roll of the eyes and groans, I had one person say, “ oh no, I can’t do that. That’s making me focus too much on food instead of exercise.” I politely said,  “Well, I said to my darling client, the choice is yours.”  What I wanted to say was, “Well, since you are fifty pounds over weight, it would appear that you place a great deal of focus on food,” but of course I didn’t want to offend them.

 If you really want to lose the weight and keep it off, learn how to keep a food journal or food diary.  It doesn’t have to be daunting or “one more thing” to do.  If you aren’t serious about making a change, or have a million excuses why you can’t do it, stop reading here.

The journal doesn’t lie. It’s reality. It creates the awareness that I know is hard to face.  It helps us to record bad eating patterns, and why and when we eat. Once we learn and understand why we eat and what we eat, then we’re getting to the real good stuff.  Eating should be for 90% survival and energy, pleasure to equal 10%.

  The Essential Functions and Benefits of a Food Diary:

 First: The diary gives us the data necessary to make changes and improvements we need to make.  Many times clients tell me how “good” they’ve been, until I see what and how much they’ve have been eating. The minute I see their diary, I can easily uncover why they have not lost weight.   Now, you can lie and selectively choose not to record a bag of M&Ms, or say you just had one. It’s your body.

 Or they say they had a healthy salad at the salad bar, followed with 3 glasses of wine and only a few bites of dessert.  What?  Looking for praise, I say no “disaster.”

 Second: The purpose of the journal or diary relates to choice. Avoid diet disasters and make better choices.  Like that book by now we’ve all heard of by now, by author David Zinczenko, Eat This, Not That. www.EatThisNotThatBestAndWorst.com  Here’s a great snippet form the Today Show just this week; where David Zinczenko shows America some of the worst, high fat, high caloric sandwiches ever!  Avoiding a Sandwich Snafu      A must see: Click here:

Lastly, the food diary assists you to self-monitor and develop an awareness of what your are eating ( calories in ). I can’t do this for you; you must take this on yourself.  You will gasp at first as to how quickly calories add up.  Go to the front page of my blog at www.suzietrainsmaui.com/blog and click on FitDay.

My clients love this site, and I love them back for making that commitment and learning something new about themselves.  Some of my clients proudly print their reports and bring them to their next session with me.  I like the fact that you can customize your food selections and specific types of food preparations. I know there will some good days and bad days.  It’s okay, expect that, move on and just be more mindful the next time!

There are also many online calorie counters that can help you with your food values too.

If you are not a computer person, that’s okay. A simply spiral notebook works, a spreadsheet or maybe buy yourself a fancy leather journal! Commit to a minimum of 1 month.  I promise you, you will be so glad you did.

Now what to write:

Date    TIME            FOOD                     PORTION     SIZE                          CALORIES

Include all liquids, especially water. Water helps metabolize fat; therefore, weight loss will occur more efficiently in a properly hydrated body.  All portion sizes need to be included to the best of your ability. Don’t just write chicken breast; instead write 4-6 oz of chicken. 

Let your hand be your guide

 One hand full: one ounce of nuts
Your palm: 3 ounces of meat
A fist: the size of a cup
A finger: one ounce

Remember “fat-free” doesn’t equal calorie free. Americans are consumed with fat-free this, low-calorie that. It’s mind boggling that people still believe they won’t gain weight if they eat these foods! These foods are very calorie dense. 

Fruits, vegetables, and other high-fiber foods can keep weight off, calorie-dense foods do not. There’s nothing wrong with having a cookie now and then or a bagel, but please be aware that it’s an over consumption of these foods, that makes me cringe.  Some may san, “I can eat 12 cup cakes because I just ran and hour on the treadmill,” not. Don’t replace your efforts with empty calories if you are trying lose weight.. hmmm

Figuring out how many calories you need to lose weight is not hard.  But first, let’s just review:

            Calories in minus calories out = your body weight

Calories in, is what you put in your mouth. Calories out, is what your body’s metabolism is doing – burning calories.  Metabolism refers to your body spending energy.  And a calorie is a unit of energy..  Our bodies use energy to perform and function while awake and sleeping. But, when a unit of energy is consumed and not spent, it is stored. The name for that stored unit of energy is call body fat.

Side note:  Studies reveal, that one pound of lean muscle tissue can burn between 35-50 calories a day, and a pound of fat only 2 –3.

50 calories a day for 365 days a year = 18,250 calories a year

Also, five pounds of lean muscle tissue can burn over twenty-six pounds each and every year you maintain the muscle. 

After the age of 27 years, the average person loses roughly seven pounds of lean muscle every ten years.  For us gals, the bad news is that during and after menopause, the average woman will lose one pound of muscle per year, or ten pounds of muscle every ten years.  Women MUST perform regular strength and resistance training. It’s just not an option.

 To be clear, if you lose muscle, reduce your basal metabolic rate, and keep eating the same amount of calories, then those additional calories not used, will be stored as body fat.

So, to determine what your body needs to stay alive we’ll use the formula that helps you determine your body’s basal metabolic rate.

 “BMR” or basal metabolic rate-basically, the number of calories our body would need each day if we never-I repeat, never got out of bed, stayed awake for sixteen hours, and slept for approximately eight.  Even though you are lying down, your body requires a certain amount of energy to perform essential physiological functions such as breathing, neurological functioning, heartbeat, and digestion and cell formation.  Sixty to 70% of the calories you use on a daily bases are devoted to those functions.

 To determine your personal BMR, the equation based on studies performed in the Nutrition Laboratory of the Carnegie Institution of WA, led by Francis G. Benedict, known as the Harris-Benedict equation, resulting in this widely accepted equation to determine BMR: For

 Men    67+(6.24 x weight in pounds)+(12.7 x height in inches)-(6.9 x age)= BMR

Women: 661+(4.38 x weight in pounds)+(4.38 x height in inches)-(4.7 x age)= BMR

 Let’s now examine the impact of Activity on your metabolism.  Activity is another component of metabolism that can account for 20-30% of your metabolism.  To measure your additional calories burned through activity, it is necessary to use a multiplier.  To determine the total amount of calories from basal metabolic and activity you require each day to stay at your present weight, we will multiply the following numbers by your BMR:

Activity Multiplier

Sedentary                                                                                                        1.15 multiplier

Light Activity (normal, everyday activities)                                             1.3  multiplier

Moderately Active (exercise 3-4 x week)                                               1.4  multiplier      

Very Active (exercise more than 4 x week)                                               1.6  multiplier

Extremely Active (exercise 6-7 x week)                                                             1.8  multiplier

One more important point regarding the above equation: Realize that the higher your body weight, the higher your basal metabolic rate. 

The software on FitDay automatically calculates your numbers for you!  Remember make it easy.

Now that you have the how, you now have to do. For some, this is a whole new language and I understand that. 

 So, start your food dairy today and take it with you everywhere you go. If you do load the software, just make notes on a pad to enter before you check your email, so you can then enter your data of the day.  It does require you to do some research and learn caloric values and awareness.

 In good health, see you on the water!  Suzie Cooney, CPT
 

Suzie Trains Maui