Pivotal Fitness http://pivotalfitness.com Get Fit. Stay Fit. Perfect Fit. Pivotal Fitness. Tue, 30 Jun 2015 13:35:50 +0000 en-US hourly 1 Cross Training at Pivotal Fitness http://pivotalfitness.com/cross-training-pivotal-fitness/ http://pivotalfitness.com/cross-training-pivotal-fitness/#comments Tue, 30 Jun 2015 13:35:50 +0000 http://pivotalfitness.com/?p=938 The post Cross Training at Pivotal Fitness appeared first on Pivotal Fitness.

]]>
PivotalFitnessSummerville2015-58 PivotalFitnessSummerville2015-60 PivotalFitnessSummerville2015-61 PivotalFitnessSummerville2015-70 PivotalFitnessSummerville2015-59

The post Cross Training at Pivotal Fitness appeared first on Pivotal Fitness.

]]>
http://pivotalfitness.com/cross-training-pivotal-fitness/feed/ 0
How to Avoid Snacking While Cooking http://pivotalfitness.com/avoid-snacking-cooking/ http://pivotalfitness.com/avoid-snacking-cooking/#comments Fri, 26 Jun 2015 21:50:22 +0000 http://pivotalfitness.com/?p=934 It’s a dangerous situation when you cook dinner: you’re hungry, in the kitchen,  staring at the ready-to-eat ingredients. As you whip up your dish, your right hand subconsciously slips food in your mouth. A slice of cucumber, a spoonful of rice,  a sliver of cheese, a crunchy crouton… that by the time your dinner is served you are no longer hungry. We are on a mission to eliminate the dangerous situation at hand, providing tips on how to reduce the amount of snacking during our cooking sessions. Nothing ruins a meal more than the hodgepodge of unconventional apps. […]

The post How to Avoid Snacking While Cooking appeared first on Pivotal Fitness.

]]>
How to avoid snacking while cooking

It’s a dangerous situation when you cook dinner: you’re hungry, in the kitchen,  staring at the ready-to-eat ingredients. As you whip up your dish, your right hand subconsciously slips food in your mouth. A slice of cucumber, a spoonful of rice,  a sliver of cheese, a crunchy crouton… that by the time your dinner is served you are no longer hungry.

We are on a mission to eliminate the dangerous situation at hand, providing tips on how to reduce the amount of snacking during our cooking sessions. Nothing ruins a meal more than the hodgepodge of unconventional apps.

Five Tricks to Avoid Eating while you Cook:

  1. Chew Gum.
  2. Brush your teeth before you cook.
  3. Drink Water or Club Soda
  4. Drink hot tea.
  5. Have a side of veggies or fruits to snack on like carrots, edamame, cucumber, grape tomatoes or frozen grapes.
  6. Pretend you are on Top Chef
  7. Write down every time you taste, this will hold you accountable!

The post How to Avoid Snacking While Cooking appeared first on Pivotal Fitness.

]]>
http://pivotalfitness.com/avoid-snacking-cooking/feed/ 0
Get the Inside Scoop: The Work Out that Burns Up to 1000 Calories http://pivotalfitness.com/get-inside-scoop-work-burns-1000-calories/ http://pivotalfitness.com/get-inside-scoop-work-burns-1000-calories/#comments Fri, 19 Jun 2015 12:08:02 +0000 http://pivotalfitness.com/?p=920  REDZONE: What is it? Red Zone is a heart-rated based, interval training workout that incorporates a mix of cardio and strength drills. Modalities can include most cardio machines (including treadmills, rowers, etc.) and a variety of strength equipment. All fitness levels are welcome in the REDZONE. If you are new to fitness, strength, or interval workouts, our REDZONE coaches will guide you through the workouts, and teach you how to modify the workout to make it perfect for you. Since the workout is heart-rate based, you can perfectly customize every […]

The post Get the Inside Scoop: The Work Out that Burns Up to 1000 Calories appeared first on Pivotal Fitness.

]]>
PFSummerville-05-26-15-88 PFSummerville-05-26-15-101 PFSummerville-05-26-15-105 PFSummerville-05-26-15-112 PFSummerville-05-26-15-218 PFSummerville-05-26-15-104

 REDZONE: What is it?

Red Zone is a heart-rated based, interval training workout that incorporates a mix of cardio and strength drills. Modalities can include most cardio machines (including treadmills, rowers, etc.) and a variety of strength equipment. All fitness levels are welcome in the REDZONE. If you are new to fitness, strength, or interval workouts, our REDZONE coaches will guide you through the workouts, and teach you how to modify the workout to make it perfect for you. Since the workout is heart-rate based, you can perfectly customize every aspect of the workout to how you are feeling each time you enter the REDZONE.

High Intensity Interval Training (HIIT) and Continuous Cardio

Research on High Intensity Interval Training (HIIT) has been hitting the fitness community fast and furiously over the past decade, and it’s clear, HIIT wins the metabolic wars. Continuous cardio, as addictive as it can be, and with all the internal benefits it has, loses the battle of ‘Best Results’.

This is not to say that continuous cardio has lost favor in the workout world. The benefits are well documented. In some cases the best entry back into a fitness routine is continuous cardio. For best results, after an acclimatization period of 3-4 weeks, HIIT workouts need to be incorporated. Plateaus are a distinct possibility as the body adapts to endurance training; HIIT workouts incorporated at this point of the conditioning phase keeps results from stalling out.

HIIT: What is it?

Simply put, High Intensity Interval Training workouts incorporate intervals of intensity (where you push yourself to go faster or harder: your heart rate will increase), followed by recovery (where you do active rest and let your heart rate and ventilatory rate decrease).

Aerobic and Lactate Thresholds

As you increase intensity to the upper limit of the comfortable cardio zone (the aerobic threshold), you first bump into Lactate Threshold Zone 1 (L1). Intensity gets serious, and the sustainability of this intensity is questionable (especially to your mind…your body can do more than you think it can). Increase intensity a little more and you approach Lactate Threshold Zone 2 (L2). L2 is not sustainable for longer than about a minute for highly trained athletes. As lactic acid accumulates and intensity increases, ventilatory rate also increases; recovery becomes necessary. You will want recovery at L1, but you will need recovery at L2. Max effort is the final push. Burn your last match. All three intensity zones, L1, L2, and Max Effort are HIIT workouts, and increase EPOC.

WHAT IS EPOC?

Excess post-exercise oxygen consumption (EPOC) is the phenomenon that occurs when the body has been pushed beyond comfortable limits into and beyond the Lactate Threshold Zones. EPOC simply means that you are burning more oxygen post exercise than you would normally burn, thus more total calories because your body needs time to return its systems back to homeostasis. The period of time varies based on intensity; harder workouts mean longer EPOC.

Shut up Brain!

Your right/primal/reptilian brain wants you safe, sated, and happy. As long as you are safe and sated, the right brain will be fairly quiet. Then one day, your left/logical brain has a wake-up call; it decides that you better exercise and lose some weight. It seems like a good idea; the happy left brain devises a plan: 250 calories less per day in the diet, 250 calories more per day of exercise; reasonable and do-able. Perfect. Enter first meal since awesome decision is made. The battle begins. The primal/right brain protests that food is NOT scarce, I am not sated, I am NOT A HAPPY CAMPER. The brain gathers its arsenals to fight back. It uses excuses, recruits hormones, and erodes willpower by employing memories and rationalizations. Add to this battle, exercise. Exercise beyond what has been the norm sends another set of primal signals to the brain that not only are we not sated, we are not safe either. Sprinting and maximal efforts in the primal world were means of escape or for survival. We did them because we HAD to, not because we WANTED to. However, now we know that best results include the incorporation of maximal efforts. Our logical brain decides to change it up, do some sprints; go for broke. This will be great! The right brain is completely alarmed at this new turn of events.

So the right brain will fight you on this one too. Not sated. Not safe. Not happy. It does not fight fair and it fights to win.

Enter: The Conversation:

Left Brain (LB): Not looking so good. Better lose some weight and exercise.

Right Brain (RB): Why? I am happy.

LB: Here’s the plan. Eat less and go to the gym.

RB: Fine. (But it’s really just rallying its weapons).

LB: Here you go: the perfect 500-calorie meal. You get 3 of these a day.

RB: I AM STILL HUNGRY. How about seconds just on the fish? Or a cookie. Can I have just one cookie? It’s only 55 calories. OK?

LB: This workout is great. Let’s throw in a sprint here.

RB: Noooooooo! Tomorrow I am going to make sure we sleep in.

The right brain will relentlessly battle the good intentions of the left/logical brain eroding the plan, undoing good intentions. It’s not being “bad.” Its primary responsibility is survival: keep the body alive and happy. Food is not scarce, why act like it is? Why do I have to eat less? I’m hungry. There is food everywhere! Why do I have to go uphill on this treadmill fast? I think I better go do some work (translation: I think I will go sit).

The brain’s logical left brain goes back to the initial message: you need to lose weight and exercise. Round and round and round they go. This argument puts your consistency is at risk in the initial stages of forming a habit. The right brain usually wins. Evidence: the percentage of overweight and obese adults and teens has grown exponentially over the last decades. The winner usually is….the RIGHT BRAIN. Understanding this conversation/clash improves the odds of the left/logical brain winning.

Enter: REDZONE

Primal man formed tribes for individual survival and to protect their circle of family and friends. REDZONE is your tribe. Your REDZONE coach and workout buddies, i.e. your tribe, make you accountable. Not only that, but as intensity increases to your fierce place…that place where your brain might protest…you will find that you can do it. Amazingly, there is more energy for execution than you thought you had. The REDZONE tribe inspires you to go to there: to L1, to L2, to Max Effort.

Enter: Habits

With some consistency amidst the whispers, rationalizations, and right brain protests, is a series of successes, especially if you have achieved these with your REDZONE tribe. The right brain, with enough consistency, quiets down when it realizes that this is not only safe, but it also feels good. Remember, when you are happy, the right brain is pretty quiet. Habits, once developed over the course of a couple months, become sustainable.

Enter: SUCCESS!

Habits are automatic. The more we do something, the more it defines us. As you listen to the argument of the brains, it is easier to sift through which one to listen to; we can react to the right brain, or quiet it down by creating the habit of listening to the logic of the left. Your REDZONE coach and tribe will help you safely increase intensity and find that place where the habit is ingrained; the body knows the workout will feel good; your body looks forward to it. Habits don’t always breed success: GOOD HABITS do. Enlist help from your friends, family and your REDZONE coach to create the habits that will give you results and improve your health.

Don’t forget Variety!

Endurance is increased by HIIT workouts. Speed for your endurance endeavors is best accomplished through HIITS. You don’t need to forgo your continuous cardio, but if you are not incorporating REDZONE HIITS, you are missing the fastest road to results.

REDZONE results are measurable and sustainable. They go beyond the body to the mind. Exercise is the only magic pill we know, and REDZONE is the place to take it. Come burn your last match with us; the first workout is free! You will be glad you did!

– –

Pivotal Fitness is excited to announce the launch of our new RedZone program. Contact one of our clubs to learn more and participate in our new classes: www.pivotalfitness.com 

The post Get the Inside Scoop: The Work Out that Burns Up to 1000 Calories appeared first on Pivotal Fitness.

]]>
http://pivotalfitness.com/get-inside-scoop-work-burns-1000-calories/feed/ 0
Habits of Successful Losers — Advice from those who lost the weight & kept it off. http://pivotalfitness.com/habits-successful-losers-advice-lost-weight-kept-off/ http://pivotalfitness.com/habits-successful-losers-advice-lost-weight-kept-off/#comments Tue, 16 Jun 2015 20:29:28 +0000 http://pivotalfitness.com/?p=915 If you want to join the ranks of Successful Losers here are some of the habits that they employed. Follow their lead to make a powerful difference on your adherence to your new, chosen lifestyle of becoming and staying slim. Mathematically speaking losing weight is as simple as Eat Less, Move More. But, it really is not that simple! For more information on the way the brain works, click **here** (need a link). So what did they do? Here are the Habits that Successful Losers have in common. Habit 1-Be […]

The post Habits of Successful Losers — Advice from those who lost the weight & kept it off. appeared first on Pivotal Fitness.

]]>
35755427_l

If you want to join the ranks of Successful Losers here are some of the habits that they employed. Follow their lead to make a powerful difference on your adherence to your new, chosen lifestyle of becoming and staying slim.

Mathematically speaking losing weight is as simple as Eat Less, Move More. But, it really is not that simple! For more information on the way the brain works, click **here** (need a link).

So what did they do? Here are the Habits that Successful Losers have in common.

Habit 1-Be Very Specific

  • Spelling out your goal clarifies your plan, motivates adherence, and increases your odds of success.
  • Vaguely stating, “I want to lose weight” is a non-starter, even though it is true.
  • Better – “I want to lose 10 pounds.”
  • Much Better – “I want to weigh 130 pounds. I weigh 145 now, so that means 15 pounds. I want to lose a pound a week, which means by this date, I will be at my goal.”

Habit 2- Create your Default Plan

Life inevitably throws curve balls at us when we don’t expect it. Your eating plan can easily get derailed if your boss makes an unexpected lunch appointment and you already had your planned lunch packed and with you. If you have a safety plan in place of OK-To-Eat strategies, studies suggest you will be 2-3 times more likely to reach your diet goals.

In your Default/IF-THEN plan, make sure you are realistic about your life. Make a plan for events coming up that are food related (weddings, etc.) that allows you to enjoy them with portions and moderation that will not derail your goals.

  • *IF someone brings donuts to the breakfast meeting, THEN I will have coffee.
  • *IF I must go to a work lunch, THEN I will order a veggie salad, no cheeses, dressing on the side, with 3-4 ounces of a protein something (chicken, fish).
  • *IF I go to the grocery store (and want to buy cookies) THEN I will shop only the list that I have made ahead of time.
  • *IF we go out for pizza, THEN I will have one piece and a big salad.
  • *IF we go to a nice restaurant for dinner, THEN I will have one glass of wine and take half my dinner home for a yummy lunch the next day.

IMPORTANT

Your home should be your sanctuary, a safe place that supports your goals. Your shopping cart needs to reflect this. Stick to your list, save the treats for the special events in your life (weddings, birthdays). Your family needs to be eating healthy too. If they are still hungry, there will be healthy choices available like a bowl of oatmeal, a piece of toast, or a piece of fruit.

Habit 3- Exercise every day

Successful dieters exercise daily. To put this habit in place, if you do not consider yourself an exerciser, re-frame your view of self: you are now an exerciser.

  • They all exercised about 1 hour per day. Most had to work up to it, but once they got there, it was a priority to keep consistent.
  • Some defined this as taking 10,000 steps per day. There are so many awesome pedometer choices out there now; this is a great investment. For some, it is a huge wakeup call as to how sedentary we actually are. Busy does not mean that we move much.
  • Others defined this as walking 28 miles a week. If you walk 4 miles a day at 4 MPH that equals about 1 hour per day.
  • Most mixed it up and did structured (go on a walk, do a Pilates class, strength train—this counted as their hour) with unstructured exercise (take the dog for a walk, work in the garden, etc. which did not count as their hour of exercise).

NOTE ON STRESS (side bar)

Stress, including the stress to eat more than what you had planned, creates disharmony in the mind, and often creates unwanted stress in the home. No one means to be grouchy because they are hungry! Yoga, meditation, walking and/or stretching can relieve stress and calm the mind. Additionally, those cravings for food that are talking loudly in your brain, will usually abate if you give it about 20 minutes. Have a default method of relieving that stress, whether it is a short walk with the dog, a routine of stretching or yoga poses that you like, or just locking the door and taking a bath. Have a plan in place just like you do for other events that will derail your plan.

Habit 4-Tracking

Track your success between where you are and where you want to go. Food journaling is an amazing exercise that will keep you accountable, highlight flaws in the execution of your plan, and slows down the incidences of emotional eating.

Some Forms of Tracking:

  • Journal your food and liquid intake. The act of writing it down seems to be the most powerful mode, but there are a multitude of Apps and websites where you can input the information electronically.
  • Make a graph of your weight loss. Get on the scale daily and track your progress.
  • Make notes in your calendar of where you are and where you have to go. For example, “June 15, 140 pounds, 10 pounds to go.”

Habit 5- Focus on Real Food

Successful losers focused on real food, not quick fixes (i.e. fasts, detoxes, shake diets). They learned to moderate their calories by using portion control, eat quality calories and used these strategies consistently whether it was a weekday, weekend, holiday, or vacation.

Here is what they reported that they did:

  • Focused on low calorie/low fat foods including veggies, legumes, fruit, whole grain carbs, legumes, meats naturally low in fats, seafood, nonfat milk and soymilk.
  • Listened to their body and ate slowly.
  • Stopped when comfortably full
  • Defined “diet” to mean their eating plan, which was for life.
  • Ate less fast food or none at all.
  • Ate a healthy breakfast

Habit 6-Be an Optimist

Statistically speaking, in the women’s studies, those who believed that they could lose weight lost more than those who doubted their ability to lose. They all lost some weight, but those who believed they could do it lost 24 pounds more over the course of a year than their counterparts. Additionally, the successful losers put in more effort to plan in advance how to deal with unexpected events, tracked their success, and persisted when the going was difficult.

Habit 7-Strengthen your Willpower by creating habits

We have a limited capacity for exerting willpower throughout our day. When a habit is created, it becomes automatic; the effort of willpower is lessened over time. If we try and change too many things at once, our systems are overloaded resulting with nothing changed.

A great place to start is with exercise. Moderate exercise done consistently creates brain chemistry that makes us feel good (the hormones secreted are called endorphins). In order to make exercise a habit (and take if off the willpower list), you will need on average about 66 days. Habits are created through a series of triggers and actions. A trigger (seeing your walking shoes next to the bed or next to the refrigerator) followed by the action of putting them on and walking will spark a new HABIT!

Exercise not only aids in losing weight through burning more calories and changing your body composition (which makes you a better furnace/calorie burner), it also is a mood booster, and has significant internal benefits (lower blood pressure, better resistance to illness, including diabetes and heart disease among just a few,).

The more Habits you employ from this list compiled from Successful Dieters/Losers, the better your results will be! Remember, habits are actions that when employed consistently, become part of your default settings; over time they become automatic.

Create success by employing the TRIGGER/ACTION suggestion above.

For example:

  • Place your food journal on the kitchen counter so it becomes a trigger for the action of journaling.
  • Put your exercise clothes by the bed if you intend to wear them first thing in the morning for your workout.
  • Make your lunch the night before so it’s ready to go the next day.
  • Make your grocery list to stay on track when you are hungry and at the store.
  • Buy a candle or bath salts to make your retreat to the tub a mini vacation.

The list for TRIGGERS/ACTIONS is endless! With a little creativity and consistency, you will be well on your way to reaching your goals and join the ranks of Successful Losers!

 

The post Habits of Successful Losers — Advice from those who lost the weight & kept it off. appeared first on Pivotal Fitness.

]]>
http://pivotalfitness.com/habits-successful-losers-advice-lost-weight-kept-off/feed/ 0
Roasted Asparagus, Tomato Penne with Goat Cheese http://pivotalfitness.com/roasted-asparagus-tomato-penne-goat-cheese/ http://pivotalfitness.com/roasted-asparagus-tomato-penne-goat-cheese/#comments Fri, 12 Jun 2015 15:50:18 +0000 http://pivotalfitness.com/?p=913 Roasted Asparagus and Tomato Penne with Goat Cheese  Ingredients: 3 Cups of Arugula 12-14 Asparagus Pieces 15 Cherry Tomatoes Tablespoon Dijon Mustard Onion or Shallot Tablespoon of Agave Nectar or Honey 1 Cup of Penne Pasta 1 Tablespoon of Goat Cheese (of course my boyfriend sprinkles on more) Olive Oil Spray Tablespoon of Olive Oil 1 Lemon 10-15 Black or Kalamata Olives (sliced in half) Directions 1. Preheat Oven to 400 degrees. 2. Cook Pasta (boil water, add pasta when boiling, let it sit…) 3. Cut Asparagus into bite sized […]

The post Roasted Asparagus, Tomato Penne with Goat Cheese appeared first on Pivotal Fitness.

]]>
Unknown

Roasted Asparagus and Tomato Penne with Goat Cheese 

Ingredients:
3 Cups of Arugula
12-14 Asparagus Pieces
15 Cherry Tomatoes
Tablespoon Dijon Mustard
Onion or Shallot
Tablespoon of Agave Nectar or Honey
1 Cup of Penne Pasta
1 Tablespoon of Goat Cheese (of course my boyfriend sprinkles on more)
Olive Oil Spray
Tablespoon of Olive Oil
1 Lemon
10-15 Black or Kalamata Olives (sliced in half)

Directions
1. Preheat Oven to 400 degrees.
2. Cook Pasta (boil water, add pasta when boiling, let it sit…)
3. Cut Asparagus into bite sized pieces and cut cherry tomatoes in half.
4. Place Asparagus and Cherry Tomatoes on a greased baking sheet.
5. Place in oven for 10 minutes, keep an eye on them!
6. While veggies cook, make the dressing. Place in bowl: Dijon Mustard, Chopped Onion/Shallot, Honey, Olive Oil, Lemon, Salt, Pepper. Stir together.
7. Drain Pasta.
8. Place Pasta, Asparagus, Cherry Tomatoes, Arugula, Olives into a large bowl.
9. Drizzle Dressing over salad and sprinkle Goat Cheese.

 Calories: 408 Fat: 22.8 Protein: 11.3 Carbs: 42.9 Fiber: 3.5 Sodium: 584

 

The post Roasted Asparagus, Tomato Penne with Goat Cheese appeared first on Pivotal Fitness.

]]>
http://pivotalfitness.com/roasted-asparagus-tomato-penne-goat-cheese/feed/ 0
Losing weight: what’s the brain got to do with it? http://pivotalfitness.com/losing-weight-whats-brain-got/ http://pivotalfitness.com/losing-weight-whats-brain-got/#comments Tue, 09 Jun 2015 20:14:44 +0000 http://pivotalfitness.com/?p=907 The Science Behind Losing Weight. When it comes to the body, left-brain logic doesn’t always win. But it doesn’t have to be that way. We like to think that the higher state of logical thinking is the ruling rational left-brain. Isn’t that what maturity is all about? If that were true, as we got older we would have a handle on all those “shoulds” of life; “I should exercise” and “I should eat less,” “I should….should…should…should.” The intuitive right-brain is the primal/reptilian area dedicated to survival. This primal region is […]

The post Losing weight: what’s the brain got to do with it? appeared first on Pivotal Fitness.

]]>
19220853_l

The Science Behind Losing Weight.

When it comes to the body, left-brain logic doesn’t always win. But it doesn’t have to be that way.

We like to think that the higher state of logical thinking is the ruling rational left-brain. Isn’t that what maturity is all about? If that were true, as we got older we would have a handle on all those “shoulds” of life; “I should exercise” and “I should eat less,” “I should….should…should…should.”

The intuitive right-brain is the primal/reptilian area dedicated to survival. This primal region is the brain’s default setting: if there is a threat of any kind, it lights up. This area wants you fed, safe, happy, and feeling good.

Look back at our ancestors. Threats from the environment, predators, and other tribes were real. Food was scarce. “Exercise” was toil. Sprinting was not a HIIT drill; it was to escape. The right-brain ruled. Job #1 was to survive.

Diet Drama

Our logical left-brain knows we are sedentary, should eat less, and should eat healthier foods. Enter the diet. No matter what kind of diet we choose, there will be some kind of caloric deprivation. Once the primal brain senses that food is scarce the right-brain switches on and overrides the logical decision to stay consistent, with the very strong message that you are not safe, sated, or happy, and to go find safety, food, and happiness ASAP. Not to mention that it secretes hormones to amplify the severity of this message.

To make it worse, food really is NOT scarce. Your senses will be bombarded with abundance; those around you indulging; commercials, billboards, full refrigerators.

Even though our logical left-brain knows all of this, the powerful right-brain fights to equalize the body. The right-brain wants homeostasis (the balance that the body has grown accustomed to). The right-brain will argue back. It does not play fair. It fights. Ferociously. For survival.

And the exercise part?

Exercise is arguably easier. A by-product of moderate intensity exercise is the release of endorphins. When endorphins are released, they make us feel better, improve our mood, increase pleasure, and minimize pain. They also can help modulate appetite, which aids in the right brain/primal battle of restricting calories, changing the calories (i.e. eating less sugar), or both.

But what about High Intensity Interval Training (HIIT)?

It has been proven that the fastest way to change body composition and increase fitness levels is through HIIT training. Part of the success of Small Group Training/Red Zone/Forge – Cross Training (all these classes are available at Pivotal Fitness)  is the “tribe” aspect of being together as a team to push through these very intense, difficult workouts. Back to the brain: the left-brain knows this is good for you, but the right brain views sprinting as a means to escape a threat. Going breathless means hitting failure: not a good thing if you are in the primal world full of survival threats. Remember, your primal brain wants you fed, happy, and feeling good.

Moral to the story

HIIT is much harder for the brain to tolerate because of the perceived threat to survival, which is why most of us won’t do it unless we are in a group (our tribe/herd).

Moral to the story part 2: HIIT and the HERD

To increase your odds of success, metabolic workouts such as Red Zone/Forge/Eco Cross are offered at our facilities. When you first get started in HIIT Training you might be last in every drill, but your workout buddies and trainer will be encouraging you to do your best and improve. When the day comes and you are not last, most people have an amazing feeling of accomplishment. In the primal “herd” world, it means that someone else might get eaten. As a member of the “herd” your job now becomes to protect the herd too, so that the whole herd can escape the threat. This is an amazing bonding experience that is notable in the Red Zone/Eco Cross/CrossFit/Forge culture.

How do I get started?

Any exercise, starting from a very deconditioned level, is going to be hard. However, within a week or two the body will adapt and endorphins will begin to be secreted, accompanied by the feelings of well-being. On average it takes about 66 days to develop a new habit, with the first 21 days being critical to the foundation of the change. From this perspective, it is probably prudent to not challenge the primal right-brain by beginning with HIIT training until the habit of daily exercise is established.

After the habit of moderate exercise consistency is established and familiar, the next step is to change-it-up and add intensity (HIIT) to ramp up the results.

Beware the voices

The habit is established, but adding the threat of “harder” (HIIT) will set off some alarms in the primal brain. Interval training (HIIT) does not need to be done every day to be effective. Start with once a week, increasing your interval days to be included in about 2 or 3 of your daily workouts per week. The right-brain will argue with you at some point about staying consistent, forgoing a planned workout, staying in bed, skipping the gym. This is when the power of Small Group Training is at it’s best!

Your group/trainer/ friends/co-sufferers will expect you to be there. As hard as HIIT training is, the camaraderie makes it fun. Your brain will never argue with fun!

Some things to remember that will help rally the brain to be your ally:

  1. The rational brain remembers your previous successes. Whether these are diet/exercise related, or educational/vocational successes, remind yourself of things you have accomplished. You can do this!
  2. Feelings are critical. Happiness is a by-product of being grateful. Be grateful and proud that you showed up. You did your best. If the voices enticed you to sleep in, and you got up and got to your training, that is something to be proud of!
  3. Beware fear. The critical-self voice scares us into searching for security and safety, which will derail the tough job of sticking to our goals. Don’t mistake self-kindness with permission to indulge. Kindness sometimes means to be firm. Firm resolve is a habit that grows over time.
  4. Which brings us to habits. Once a new behavior becomes automatic, it is no longer taxing to our willpower. Healthy triggers can help form habits. Workout clothes next to the bed become a trigger for the workout action first thing in the morning. With consistency habits are born. It does get easier over time.
  5. Rely on your tribe. We are social animals; find your social network of support whether it is through your trainer, your friends and workout friends, family, or your Facebook Challenge group!

It is not easy, but it is worth it

Understanding the brain will help you sort out the voices in your head when your body and right-brain are rebelling against your logical left-brain. Chances are very good that you will feel deprived, you will be challenged, especially as these habits are being formed in the first months of change. You cannot circumvent the primal survival-self. When the argument begins (eat more, have seconds, have something sweet, I’m tired, stay in bed), stop for a moment, listen to the discord. Know where it is coming from. You have the power to override the roar of the right-brain, and listen to the left.

And don’t forget, have fun!

As our Director of Training, Tim Church has beautifully stated, “If it’s not fun, you’re doing it wrong!”

The post Losing weight: what’s the brain got to do with it? appeared first on Pivotal Fitness.

]]>
http://pivotalfitness.com/losing-weight-whats-brain-got/feed/ 0
30-Calorie Peanut Butter Banana Chocolate Chip Cookies http://pivotalfitness.com/30-calorie-peanut-butter-banana-chocolate-chip-cookies/ http://pivotalfitness.com/30-calorie-peanut-butter-banana-chocolate-chip-cookies/#comments Sat, 06 Jun 2015 08:27:41 +0000 http://pivotalfitness.com/?p=902 We are on a mission to bake a cookie that is low in calories but high is taste. Peanut Butter Banana Chocolate Chip Cookies Ingredients 2 Ripe Bananas 1 Cup of uncooked Oats 1/2 Chocolate Chips 1 Heaping spoonful of Organic Peanut Butter Directions 1. Pre Heat Oven to 350 degrees 2. Mix all ingredients into a large bowl and stir. 3. Take spoonful of mix and roll into a balls. 4. Place them on a baking sheet with parchment paper. Bake in oven for 15 minutes. 5. Let them cool before […]

The post 30-Calorie Peanut Butter Banana Chocolate Chip Cookies appeared first on Pivotal Fitness.

]]>
photo-3

We are on a mission to bake a cookie that is low in calories but high is taste.

Peanut Butter Banana Chocolate Chip Cookies

Ingredients
2 Ripe Bananas
1 Cup of uncooked Oats
1/2 Chocolate Chips
1 Heaping spoonful of Organic Peanut Butter

Directions
1. Pre Heat Oven to 350 degrees
2. Mix all ingredients into a large bowl and stir.

photo 1

3. Take spoonful of mix and roll into a balls.

4. Place them on a baking sheet with parchment paper. Bake in oven for 15 minutes.

5. Let them cool before eating…I know it can be hard to wait! Enjoy!

photo 2

Nutrition Information: (Per Cookie)
Calories: 34
Fat: 1.4
Sugar: 3.3
Carbs: 5.1
Protein: .5

The post 30-Calorie Peanut Butter Banana Chocolate Chip Cookies appeared first on Pivotal Fitness.

]]>
http://pivotalfitness.com/30-calorie-peanut-butter-banana-chocolate-chip-cookies/feed/ 0
Clutter Clatter http://pivotalfitness.com/clutter-clatter/ http://pivotalfitness.com/clutter-clatter/#comments Wed, 03 Jun 2015 00:46:46 +0000 http://pivotalfitness.com/?p=898 Conquering clutter has many lifestyle benefits. It might even help you lose weight! We all have favorite things and have special items that evoke feelings of happiness and nostalgia. But when is enough, enough? Clearing your clutter not only beautifies your living space, but also has many side benefits that reach well beyond having a tidier home. The benefits include: Letting go of the past Increased confidence Better decision-making Reduces stress Helps to prioritize what is truly important Increases mental, emotional, and spiritual awareness Physical benefits often include losing weight […]

The post Clutter Clatter appeared first on Pivotal Fitness.

]]>
19319803_l

Conquering clutter has many lifestyle benefits. It might even help you lose weight!

We all have favorite things and have special items that evoke feelings of happiness and nostalgia. But when is enough, enough? Clearing your clutter not only beautifies your living space, but also has many side benefits that reach well beyond having a tidier home.

The benefits include:

  • Letting go of the past
  • Increased confidence
  • Better decision-making
  • Reduces stress
  • Helps to prioritize what is truly important
  • Increases mental, emotional, and spiritual awareness
  • Physical benefits often include losing weight

The reduction of clutter and the Japanese Art of Feng Shui are closely related. According to Karen Kingston, author of Clear Your Clutter with Feng Shui, clearing clutter is one of the most transformative aspects of Feng Shui.

The word “clutter” is derived from the Middle English Word “clotter” meaning to coagulate. For a space to be alive with vibrancy, the energy around it needs to flow and be free; clutter makes energy coagulate, or stick, and the occupants are the recipients of the insidious stagnation.

Clutter can make you feel tired, lethargic, unenergetic, and even depressed. It can keep you from moving forward in your life, makes it difficult to have clarity about important decisions, and usually results in procrastination. It may affect your body weight and the way people treat you. On a practical note, it causes extra cleaning, will waste your time by the disorganization it causes, and can even be a fire hazard.

Freeing yourself of clutter can be a life-changing experience for some. It often is an exercise in letting go of fear. Liberate your space and you will liberate your soul.

How to get started

Some organizers recommend starting with small projects and moving through the house methodically. Others recommend recruiting a friend to help. Still others recommend attacking clutter with one big push. All three strategies can get the job done, but our recommendation is to go with one big push.

Here’s why:

If you start small, the pressure to get it done is lost and it is easy to become nostalgic about objects. If you have a friend help you, the process will inevitably slow down, and often sours them on the project at hand. It is better to quietly go through your rooms, completing the task. If you de-clutter your space in one big push, you will be more likely to see the big picture, get rid of things that really should be discarded, and the transformation of your space will be more jarring than if it transforms in increments. That transformative realization also inspires most people to keep from re-cluttering their space.

Here’s how:

  • Start in the morning when you are at your freshest.
  • Keep only the things that bring you joy.
  • Have a box or bag for trash, and another for good items to go to a shelter or agency such as the Goodwill.
  • Once an item goes into a designated bag, it stays. Do not allow yourself to rethink the decision. Your first instinct was right.

Important:

If an item does not spark joy, even if it is useful, it should go. Your space should end up being a sacred haven for life; no object in your space should evoke a bad memory. Hold the item in your hand. Does it make you happy? Does it transport you to a place of joy and peace?

Very important:

If an item has good energy and memories, but has not been used in a long time, it might feel wasteful to let it go. Re-frame those thoughts to a place of gratitude where you have the abundance in your life to let dear items go to someone else who needs them and will use them.

According to Marie Kondo, author of The Life-Changing Magic of Tidying Up (Tidyingup.com) people often hang on to things from the past because they think throwing them away will dishonor a treasured memory. But in fact, leaving them in boxes or untouched is the actual act of dishonoring those memories. Discarding sentimental items such as family photos involves picking them up, holding them, and reliving the memories attached to them, which is more honor than has been bestowed on them for years.

Let’s do this:

  • Clothes – You probably wear 20% of your clothes 80% of the time. If it does not fit, if it has not been worn in the last couple years, if there is something about it that always makes you hang it back up and choose something else, let it go.
  • Seasonal Clothes – Many people store seasonal clothes, especially if their closet space is small. As a general rule, this is a bad idea. You will forget what you have, repurchase similar items, and have difficulty getting to the items you need on unseasonably cool/warm days.
  • Appliances – If you don’t use it, or haven’t in a couple of years, if it is broken, needs a part, it needs to go. Adieu.
  • Random cords and plugs – Probably for some long lost appliance. Toss it.
  • Unwanted gifts -Adios.
  • Packaging for items, user manuals, etc. – Rarely will those be used again. Most manuals are online. Ciao.
  • Bills, credit card statements, check registers – If you really must have them, scan them in and make computer folders. Then toss…or shred.
  • Paper. This includes magazines, paper clippings, articles, letters, and photographs. Keep the best and toss the rest. If you are not sure, scan in and save in a file. You’ll probably never look at it again, but it will make it easier to get rid of notes and photos that have sentimental value.

Trap:

Don’t let your computer become your next area of clutter! Keep your files neat, and only save what you truly will look at and use.

Note on photos:

Scan photos and place them in a rotating photo album or picture frame. If it not frame-able, either scan and toss, or toss. It is easier than ever to dispose of this kind of clutter without losing the memories attached to photos and other paper objects.

More advice from the experts

  • When things are tidy and/or disorganized, life patterns will follow that energy. Do not have too many things in a small space. If things need an organizer, get one, but if the organizer is purchased solely so that you can keep more things, then that purchase is only enabling you. The real solution, free yourself of the things.
  • A sterile environment is the other extreme. Your space should be an outward representation of your inward soul.
  • Unfinished projects and things that are broken should be discarded. Ask yourself, are you really going to finish that project today/this week. If the answer is no or vaguely in the future, it needs to go.

Now go tackle that space!

Spring Cleaning can be done any time, but how about making a commitment to doing it before the official first day of summer?

If you want to read more about clearing clutter, we recommend Karen Kingston’s book, Clear Your Clutter with Feng Shui, Broadway Books, NY, originally published in 1998.

The post Clutter Clatter appeared first on Pivotal Fitness.

]]>
http://pivotalfitness.com/clutter-clatter/feed/ 0
How many calories should I eat a day? Does counting calories really work? http://pivotalfitness.com/many-calories-eat-day-counting-calories-really-work/ http://pivotalfitness.com/many-calories-eat-day-counting-calories-really-work/#comments Thu, 21 May 2015 12:46:28 +0000 http://pivotalfitness.com/?p=883 Every body is different. Therefore, everyone should consume a different amount of calories based on height, age and activity level. To find out the number of calories suggested for your body type, you need to figure out your basal metabolic rate (BMR). This calculates how many calories your body burns at rest. Use the following formula. First found out your weight in kilograms. You can do this by dividing your weight in pounds by 2.2. Then find out your height in centimeters. Take how many inches you are and multiply […]

The post How many calories should I eat a day? Does counting calories really work? appeared first on Pivotal Fitness.

]]>
Counting Calories

Every body is different. Therefore, everyone should consume a different amount of calories based on height, age and activity level. To find out the number of calories suggested for your body type, you need to figure out your basal metabolic rate (BMR). This calculates how many calories your body burns at rest. Use the following formula.

  • First found out your weight in kilograms. You can do this by dividing your weight in pounds by 2.2.
  • Then find out your height in centimeters. Take how many inches you are and multiply it by 2.54.

Now that you have your weight in kilograms and your height in centimeters, you can solve the BMR equation below.

Equation for Men

66.47+ (13.75 x Weight in Kilograms) + (5.0 x Height in Centimeters) – (6.75 x Age) = BMR

Equation for Women

665.09 + (9.56 x Weight in Kilograms) + (1.84 x Height in Centimeters) – (4.67 x Age) = BMR

*Never a fan of math? Don’t forget that the equations in the parenthesis need to be solved first.

 

Now keep in mind, this does not take into consideration your activity level. Therefore, one should adjust their number accordingly. However, just because you worked out, doesn’t mean that sleeve of Oreos is calorie-free. Which bring us to our next question…

Does calorie counting really work?

For many, calorie counting holds us accountable. Many of us have a skewed perception of how much we are eating and how many calories we consume. Just counting your calories for one meal may surprise you.

If you are looking to lose weight, the bottom line is this…the number of calories consumed must be less than the number of calories burned. By tracking both sides of the spectrum you have a clear idea.

However, calorie counting is very time-consuming and not always sustainable. Therefore, we suggest if you are looking to lose, maintain or gain weight, count your calories for two weeks to a month and get a clear understanding of how many calories you are consuming. A great calorie counting app to use is MyFitnessPal. By analyzing where majority of your caloric intake comes from, it allows you to make better-educated decisions.

Once you get a clear understanding of your diet, you can start transitioning to a healthier lifestyle. For example, drink orange juice every day for breakfast? Switch that out for water, saving you 117 calories. Have sliced cucumber and hummus in replace of your afternoon bag of chips.

Additionally, if you can’t or don’t want to tally the calories you eat at every single meal, get portion savvy.

  • A tennis ball is equivalent to one cup of food.
  • Don’t eat straight out of the container. That is a recipe for mindless munching.
  • Use smaller plates. It will make you think you are eating more food when you are actually not.
  • Eat more dense snacks like celery sticks and peanut butter. You’ll eat less and feel more satisfied later.

The post How many calories should I eat a day? Does counting calories really work? appeared first on Pivotal Fitness.

]]>
http://pivotalfitness.com/many-calories-eat-day-counting-calories-really-work/feed/ 0
What to snack on while watching TV, that won’t wreck your diet http://pivotalfitness.com/snack-watching-tv-wont-wreck-diet/ http://pivotalfitness.com/snack-watching-tv-wont-wreck-diet/#comments Wed, 20 May 2015 17:48:44 +0000 http://pivotalfitness.com/?p=879 Thanksgiving? Turkey. Birthday? Cake. Mall? Auntie Anns. Movies? Popcorn. Munchies? Pizza. Bad Day at Work? (Scratch that, anytime after work)? Wine. Get Laid Off? Tequila. Mas Tequila. Get Cheated On? Ben and Jerrys. Every event in our lives is associated with food and drinks. No wonder we have such a hard time with food! The same concept applies as we wiggle our way onto the comfy sofa. TV goes on and brain goes off. This is when that little devil on your shoulder decides your previously full belly is in […]

The post What to snack on while watching TV, that won’t wreck your diet appeared first on Pivotal Fitness.

]]>
8954084_l

Thanksgiving? Turkey.
Birthday? Cake.
Mall? Auntie Anns.
Movies? Popcorn.
Munchies? Pizza.
Bad Day at Work? (Scratch that, anytime after work)? Wine.
Get Laid Off? Tequila. Mas Tequila.
Get Cheated On? Ben and Jerrys.

Every event in our lives is associated with food and drinks. No wonder we have such a hard time with food! The same concept applies as we wiggle our way onto the comfy sofa. TV goes on and brain goes off. This is when that little devil on your shoulder decides your previously full belly is in need of a snack. How could you possibly sit through an entire television sitcom without putting something in your mouth! Heaven forbid.

As a result, Pivotal Fitness complied a list of 10 foods/drinks that one should eat or drink while watching T.V. Starting with the BEST possible option and finishing with the least favorable option.

  1. Air. Suck it up. That’s right. Sometimes we can’t have everything we want. After dinner (and a small dessert) it’s time to call it quits.
  2. Water. We have heard it before…often times people mistake hunger for thirst. So enjoy that H20 as you watch the Big Bang Theory.
  3. Tea. Something is so soothing about a nice cup of tea ol chap!
  4. Gum. At least give some part of your body exercise as you lie there.
  5. Celery. You actually burn more calories eating celery than consuming it and I don’t think anyone has every thought, “man, I ate WAY too much celery last night.”
  6. Roasted Veggies/Edamame. Any type of vegetable roasted is purely delicious and low in calories. Sprinkle a little olive oil, place in the oven at 350 degrees for 10-15 minutes.
  7. Frozen Grapes. Grapes in their solid cold state stops us from eating them so fast and they taste like mini popsicles.
  8. Sandwich Roll Ups. More protein and less carbs compared to some other snacks.
  9. 100 Calorie Popcorn. It already provides you portion control, so snack till you pop.
  10. Ice Cream. That’s what you really want…I know! Just make sure you measure out the scoop. And don’t you dare think about eating out of the carton. Unless you got cheated on…then refer back to my list at the top.

Happy Snacking!

The post What to snack on while watching TV, that won’t wreck your diet appeared first on Pivotal Fitness.

]]>
http://pivotalfitness.com/snack-watching-tv-wont-wreck-diet/feed/ 0