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How to Maximize Your Fat Loss with Fitness

9/7/2017

 
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Diet is always the most important in terms of a healthy body, but exercise can be a great addition to help sculpt your body. Unfortunately, a good majority of individuals exercise regularly but don't see results, and may even end up gaining more fat than what they started with - no bueno!
Here are crucial tips, powered by HealthyBot, on how to optimize fitness to increase fat burning and help you reach your body composition goals:


Build muscle

To put it simply, you want as much muscle as you can because muscle is what increases your metabolism. The more muscle you have, the more calories you will burn at any given time. Gain muscle and minimize muscle loss by adding strength training exercises to your workout routine.
This could be any variation of strength training: yoga, barre, pilates, heavy lifting, etc. Another benefit of strength training is that it will cause you to continue to burn more calories even after the strength session is over.

Real Life Example: I had two female patients one day. One was 130 lbs and had 18% body fat and her resting metabolic rate was 1450 (resting metabolic rate is the bare minimum amount of calories you will burn in a day) which means her body was mostly muscle. The second patient was 170 lbs and had 47% body fat (meaning about half of her body was fat) and her resting metabolic rate was 1150. This means that even though the 130 lbs patient weighed 40 lbs LESS, because she was mostly muscle and very low fat, she burned about 300 calories more per day than the patient with almost 50% fat.

To put this in perspective, to burn 300 calories it would take about an hour of exercise. This is an example of why you want to build and preserve muscle because it is what will determine how many calories you burn daily. 


Say no to steady-state cardio

This type of exercise is really a waste of time in terms of weight loss. It is inefficient because it leads to muscle wasting rather than muscle building and you really don't burn many calories from it. With steady-state cardio you also stop burning calories once you stop the exercise - this is unlike high intensity interval training or strength training which causes you to continue burning calories for hours after the workout.

Note: Any type of cardio is good for your heart, stress relief, and improved mood - however not good for weight loss.


10,000 steps per day

This means you are moving around more so than sitting, those little movements everyday will add up to you burning more calories. Even just standing rather than sitting will activate more muscles and cause you to burn more calories. Aim to get up and move around at least once an hour,  if you subtract 8 hours of sleep, this means you have 16 hours to move. Increase walks throughout the day by walking 10 minutes around the block before work, walking at least 10 minutes at lunch time, and walking after dinner for at least 10 minutes - walking after eating also helps with digestion, another added benefit!

Real life example: All the time I have patients come back from vacation saying they walked a lot but barely did any other exercise and definitely did not follow a healthy diet. More often than not, they end up losing fat and gaining or maintaining muscle. How does this happen?! Well, when you are on vacation you tend to be moving around more, you are constantly on the go, and you are walking all over the place.

Don't underestimate the power of walking and movement, it really can make a big difference. Another reason can be due to a more relaxed state and less cortisol production while you are on vacation. Elevated cortisol comes from too much exercise and/or too much stress, and cortisol favors muscle breakdown and fat accumulation. Good reason to book your next vacation!


HIIT

High intensity interval training (aka HIIT) means you are doing short bursts of exercise followed by short periods of rest. HIIT has shown to be the most efficient and effective form of exercise because it helps you to build muscle and burn more calories even after the workout is done, and is under 30 minutes.

This should be done every 48-72 hours, maximum 3x per week because too much high intensity back-to-back doesn't allow your body to rebuild itself and can lead to muscle breakdown and loss - which you know from above is the last thing you want for your metabolism.


Mix it up

Doing different types of exercise means your body is never able to adapt to a workout and keeps your body guessing. Mix up your workouts weekly or every 2-3 weeks. If you continue to do the exact same exercises for longer than a few weeks, your body gets really good at doing these exercises and is not challenged anymore because it knows what to expect. When your body goes on autopilot and is no longer challenged, it will stop burning as many calories.


Rest

Give your body at least one day off from exercise per week, it needs this rest time to heal and rebuild muscle. Also too much exercise will cause high levels of cortisol in your body. High levels of cortisol in your body favors fat accumulation and muscle wasting - not a good combo!
On your rest day(s) walking and stretching is still great - a rest day does not mean you have to sit on the couch all day.


Sleep

Sleep is so important because it is when your body rebuilds and makes muscle. It is absolutely necessary for muscle growth and the prevention of muscle breakdown. Someone who is exercising regularly will need more sleep than someone who does not exercise - good excuse to sleep in!
Exercise will also allow you to sleep better, and is one of the best ways to increase the quality of your sleep - just make sure you are done exercising at least 2 hours before you want to go to sleep because exercise revs you up and makes you alert, which is the last thing you want before you try to sleep.


About the author: Sarah-Kate Rems is an Ivy-league trained Board-Certified Family Nurse Practitioner licensed in California and New York State with an expertise in preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet. Sarah-Kate is also a co-founder of The Mindful Tech Lab


21 Fitness Tips To Help Get You In Shape

9/5/2017

 
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Our resident health and fitness expert serves up her 21 favorite fitness tips to help you get in shape and reach your goals! Let's get fit!
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About the author: Sarah-Kate Rems is an Ivy-league trained Board-Certified Family Nurse Practitioner licensed in California with an expertise in preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet. Sarah-Kate is also a co-founder of The Mindful Tech Lab

​

31 Day Workout To Get You Fit - No Gym Required

9/2/2017

 
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Our high intensity interval training (HIIT) workout routines are designed by our resident weight management expert, Sarah-Kate Rems, NP.

HIIT workouts are comprised of alternating periods of short, intense anaerobic exercises with less intense recovery periods and have been shown to boost your metabolism while burning tons of calories in a short period of time.

For how-to videos of all exercises, visit www.themindfultechlab.com/fitness
Note: Always consult with your primary care provider before starting any new fitness routine.



Day 1
Butt Kicks  - 60 seconds
Jumping lunges - 30 seconds
Jumping jacks - 30 seconds
Skaters - 60 seconds
*Rest 60 seconds
Beginner: 3 rounds - 11 minutes
Moderate: 4 rounds - 15 minutes
Advanced: 5 rounds - 19 minutes


Day 2 [Rest Day]
Rest days are an important part of any fitness training routine. The time off actually helps your body fully recover and grow muscle.


Day 3
Jump squat - 60 seconds
Skaters - 60 seconds
Burpees - 60 seconds
*Rest 60 seconds
Beginner: 3 rounds - 11 minutes
Moderate: 4 rounds - 15 minutes
Advanced: 5 rounds - 19 minutes


Day 4 [Rest Day]

Day 5
Butt kicks - 60 seconds
Star jumps - 30 seconds
Mountain climbers - 30 seconds
Jump squats - 60 seconds
*Rest 60 seconds
Beginner: 3 rounds - 11 minutes
Moderate: 4 rounds - 15 minutes
Advanced: 5 rounds - 19 minutes


Day 6 [Rest Day]


Day 7
Jumping jacks - 60 seconds
Butt kicks 60 - seconds
Jumping lunges - 30 seconds
*Rest - 60 seconds
Beginner: 4 rounds - 13 minutes
Moderate: 5 rounds - 16.5 minutes
Advanced: 6 rounds - 20 minutes


Day 8 [Rest Day]

Day 9
Butt kicks - 60 seconds
Skaters - 60 seconds
Burpees - 60 seconds
*Rest - 60 seconds
Beginner: 3 rounds - 11 minutes
Moderate: 4 rounds - 15 minutes
Advanced: 5 rounds - 19 minutes


Day 10 [Rest Day]

Day 11
Skaters - 60 seconds
Star jumps - 30 seconds
High knees - 30 seconds
Mountain climbers - 30 seconds
*Rest 60 seconds
Beginner: 4 rounds - 13 minutes
Moderate: 5 rounds - 16.5 minutes
Advanced: 6 rounds - 20 minutes


Day 12 [Rest Day]

Day 13
Jumping jacks 60 seconds
High knees - 60 seconds
Burpees - 60 seconds
*Rest 60 seconds
Beginner: 3 rounds - 11 minutes
Moderate: 4 rounds - 15 minutes
Advanced: 5 rounds - 19 minutes


Day 14 [Rest Day]


Day 15
Butt kicks - 60 seconds
Burpees - 60 seconds
High knees - 60 seconds
*Rest 60 seconds
Beginner: 3 rounds - 11 minutes
Moderate: 4 rounds - 15 minutes
Advanced: 5 rounds - 19 minutes


Day 16 [Rest Day]


Day 17
Jumping jacks - 60 seconds
Tuck jumps - 30 seconds
Skaters - 60 seconds
Mountain climbers - 30 seconds
*Rest 60 seconds
Beginner: 3 rounds - 11 minutes
Moderate: 4 rounds - 15 minutes
Advanced: 5 rounds - 19 minutes


Day 18 [Rest Day]


Day 19
Skaters - 60 seconds
180 degree squat jumps - 30 seconds
Jumping jacks - 60 seconds
Mountain climbers - 30 seconds
*Rest 60 seconds
Beginner: 3 rounds - 11 minutes
Moderate: 4 rounds - 15 minutes
Advanced: 5 rounds - 19 minutes


Day 20 [Rest Day]


Day 21
High knees - 30 seconds
Burpees - 60 seconds
Jumping jacks - 60 seconds
*Rest 60 seconds
Beginner: 4 rounds - 13 minutes
Moderate: 5 rounds - 16.5 minutes
Advanced: 6 rounds - 20 minutes


Day 22 [Rest Day]


Day 23
Elbow Plank Drops - 30 seconds
Skaters - 60 seconds
Burpees - 60 seconds
Bicycle kicks - 30 seconds
*Rest 60 seconds
Beginner: 3 rounds - 11 minutes
Moderate: 4 rounds - 15 minutes
Advanced: 5 rounds - 19 minutes


Day 24 [Rest Day]


Day 25
High knees - 30 seconds
Skaters - 60 seconds
Jumping lunges - 30 seconds
Butt kicks - 60 seconds
*Rest 60 seconds
Beginner: 3 rounds - 11 minutes
Moderate: 4 rounds - 15 minutes
Advanced: 5 rounds - 19 minutes
Increase the burn: hold 3lb weights


Day 26 [Rest Day]


Day 27
Jumping jacks - 60 seconds
Jump squats - 30 seconds
Skaters - 60 seconds
*Rest 60 seconds
Beginner: 4 rounds - 13 minutes
Moderate: 5 rounds - 16.5 minutes
Advanced: 6 rounds - 20 minutes
Increase the burn: add 1lb ankle weights


Day 28 [Rest Day]


Day 29
Butt kicks - 60 seconds
Burpees - 60 seconds
Bicycle kicks - 60 seconds
*Rest 60 seconds
Beginner: 3 rounds - 11 minutes
Moderate: 4 rounds - 15 minutes
Advanced: 5 rounds - 19 minutes
Increase the burn: hold 3lb weights


Day 30 [Rest Day]
​


Day 31
Jumping jacks - 60 seconds
Jumping lunges - 60 seconds
Mountain climbers - 30 seconds
Bicycle kicks - 30 seconds
*Rest 60 seconds
Beginner: 3 rounds - 11 minutes
Moderate: 4 rounds - 15 minutes
Advanced: 5 rounds - 19 minutes


You did it!!! Share your achievement and use the hashtag #HIITFITCHALLENGE
For more free HIIT workouts, be sure to add Daily FitBot on Facebook Messenger

How To Choose A Protein Bar

8/24/2017

 
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Figuring out how to choose a healthy protein bar can be very tricky and I get the question all of the time about how to choose a good one. I always advise reaching for whole food first, but sometimes when you are desperate and starving, having a protein bar on hand can be great. However, most protein bars are full of chemicals and sugar and are no better (or might be worse) than eating a candy bar, yikes! 

Here is a cheat sheet of how to choose a healthy protein bar:

Sugar
Look for a bar with less than 5 grams of sugar (ideally 0-2 grams), and definitely do not grab a bar that has anything over 12 grams of sugar. Even if the label says something like "sweetened with dried fruit" or "natural sugars" bottom line is that sugar is sugar, certain types of sugar may be a little less bad for you, but sugar by any name is still not good for you.


Net carbs
Ideally there will be less than 10 grams of net carbs in the bar - lower the better. Net carbs are the carbs that impact your blood sugar, more sugar in your blood means greater insulin response, and greater insulin response means greater amount of sugar funneled into your fat cells (insulin is the fat storing hormone). You can calculate net carbs by subtracting the total fiber from the total carbohydrates listed. This is because your body does not process calories from fiber and they will not raise your blood sugar.


Protein
Look for a bar with plenty of protein because this is what is going to help to keep you full and help to keep your muscle mass. Protein is the hardest macronutrient for your body to breakdown, meaning it will take longer to be digested which will keep you fuller longer, AND you will burn calories just from the digestion of protein (because it takes energy to break it down). Aim for at least 15 grams of protein in the bar.


Fiber 
More fiber the better, this should be at least over 5 grams. As discussed above, fiber is not absorbed by the body but your body will still work very hard to try and break it down! This means digestion is slowed down when you eat fiber (keeping you fuller longer) and more calories lost from the energy your body puts in to trying to break down fiber.


Fat
Fat will help to keep you full and satisfied because it takes a longer time to digest and will not raise your blood sugar at all - meaning no insulin response, yay! It will also make the bar taste better - be weary of any "fat free" protein bar, this usually means there is added sugar to make it taste better. Aim for at least a couple grams of fat.

Ingredients
This might be the most important aspect of the protein bar because most bars are full of chemicals which can throw off hormones and may even cause you to gain weight. Ideally there will be under 10 ingredients on the list, you will be able to pronounce all of the ingredients, there will be no chemical names, and all ingredients will be from whole food source such as almonds or coconut. 

​Good luck!


Sarah-Kate Rems, NP
Co-founder, The Mindful Tech Lab - Check out all of our amazing apps to help improve your life here

5 Simple Ways to Prevent Injury While Training for a Marathon

5/11/2016

 
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My number one goal going into training for the New York City Marathon this year was to not get injured before the race even began. An injury during training can set you back for a few weeks at best, and at worst can make you drop out of the race. These are some of the things that I did which kept me completely injury free throughout my training as well as with during the actual marathon.

​1. Foam rolling.
The main objective of foam rolling is to restore flexibility and range of motion to very tight muscles, or “knots” of muscle. Breaking up these knots restores blood flow through these tight areas, thereby increasing circulation and allowing oxygen and other mediators to repair muscle tissue. I used a foam roller immediately after every long run for at least 10-15 minutes. 

2. Yoga.
In addition to foam rolling, yoga helps to relieve tension in joints and lengthens out muscles to increase flexibility and range of motion. You want your muscles to be as flexible and lose as they can be because a tightly bound muscle means a greater risk that this muscle will be stretched beyond its limits. When a muscle is stretched beyond its limits is when injury can happen. I tried to do at least one hour of yoga each week.

3. Strength training. 
When you only do cardio you are going to lose muscle - especially if you are running more than 40 miles a week. Strength training increases stability of muscles and helps to improve structural weaknesses in your body, whether in the muscles, joints, or connective tissues. When one part of your body is slightly weaker than another, this can lead to overcompensation of other muscle groups, which in effect can lead to widespread injury. I always made sure to do a high-intensity strength training class each week.

4. Protein. 
Protein helps to repair muscle and tissue fibers that get broken down during the training process. Since protein helps muscles heal faster, runners who consume adequate amounts are able to recover quicker after hard workouts and are less likely to get hurt. Examples of healthy sources of protein include eggs, egg whites, chicken, turkey, fish, and whey protein.

5. Good shoes.
​Invest in a couple pairs of good running shoes that provide adequate support to your knees and hips. Most fitness and running experts suggest replacing your shoes every 300-400 miles. I follow this rule or if I’m starting to feel any sort of pain in my knees I know it’s time to switch them out. I went through two pairs of running shoes during the 3 month training period, its a good investment.

​
Sarah-Kate Rems, NP
Co-founder, The Mindful Tech Lab - Check out all of our amazing apps to help improve your life here

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