I tried the Noom app: Here's what I thought

I signed up for a free two-week trial of Noom last week, intrigued by the hype. I’ve struggled recently with accountability with my food choices, so I thought it might be worth trying it out. If nothing else, it could be a tool to recommend to clients.

So what is Noom?

The idea behind the app is that behavioral changes lead to long-term, sustainable weight loss. Your $44.99 monthly subscription fee includes sessions with a live coach (called a “goal specialist”) who’s trained in cognitive behavioral therapy (CBT).

Your coach reaches out 1 or 2 times per week to help you set goals, identify potential barriers to reaching your goals, and help you troubleshoot solutions. You also have unlimited access to a support group filled with other Noom users and led by a Noom group coach.

Education is part of the membership fee — users receive daily lessons on topics such as portion sizes, grocery shopping tips and navigating social triggers. You also get access to quizzes designed to help you identify habits and goals, debunk myths and defuse unhealthy thoughts — all in the name of helping you create healthy weight loss strategies.

The app also includes a food diary feature that analyzes your food choices. Other features include a pedometer to record your daily steps, a section to log your daily weight, a recipe library, and the option to track exercise and other health markers.

Here are my initial thoughts:

1) It made me more aware of portion sizes and “hidden calories.”

I had thought for some time that I wasn’t eating enough calories to fuel my everyday activities, but I was wrong! A wrap at Freshii that has been my go-to for some time contains almost 700 calories, 200 coming from the sauce alone. Yowsa! They refer to this phenomenon as “portion distortion.” Turns out I’m not alone. According to research they cite, 6 out of 7 women underestimate their daily caloric intake by an average of 621 calories.

2) It might not be ideal for people following certain lifestyles.

The app demarcates foods according to their caloric density. That said, nuts and seeds are considered a “red” food, which mans they want you to limit them. As someone who follows a plant-based diet, it’s hard to limit those foods because they’re good sources of protein and healthy fats.

3) The support feature is lacking.

I signed up on a Saturday and it wasn’t until Thursday that I chatted with my “goal specialist.” I had to figure out a lot of things on my own. I imagine this could be a detriment to someone looking for more hand-holding.

Overall, I think the app is helpful in keeping me on track, despite its shortcomings. I will likely sign up for the two-month membership.

Don't let the haters get you down

Haters.

Yuck! You might encounter them at work or in your personal life. What happens when someone tries to rain on your parade when it comes to your lifestyle changes?

This static can come as passive-aggressive comments to full-blown skepticism about why you’re even on the path in the first place. Trust me, I have been there and it’s not pretty.

So what’s a guy or gal to do? Here’s how to tune out the criticism and stay true to your goals.

Know your priorities

Everyone has their own set of values and sometimes they are at odds with other people’s. That’s OK. Knowing who you are and what you stand for can help you stay centered even when facing skepticism.

Redirect

If you’re met with some tension or resentment about your regimen, change the subject. You don’t have owe anyone an explanation. You can be direct without being rude.

Disengage

If you feel like you have to justify your commitment to your health to certain people over and over again, it may be time to re-think those relationships. While this may be the last resort, know it’s an option. Your mental health will thank you!

Seek community

When I first started my lifestyle change I found a great support system at the gym through a kickboxing class. Find your tribe and you’ll feel more empowered and more equipped to achieve your goals.

You should know that setting goals is bold and brave. So be courageous and don’t let the haters get you down!

Why hire a trainer?

You might be wondering why you should invest in personal training. Why spend the money when you can go it alone? Of course I’m biased, but after working out with trainers for years I can ensure you the progress and ROI was significant. Here’s a look at a few of the benefits of making the commitment:

Accountability: Sometimes motivation is lacking and you need someone to encourage you to get through the workout. He or she might check in with you periodically outside of workouts to ensure you’re staying on track. While friends and family can hold us accountable, a third-party can be better suited to hold you to your word because they’re unbiased.

Knowledge/Expertise: Although not required in the state of Indiana, a trainer has pursued a certification and/or in some cases an undergraduate and graduate degree. In other words, they have amassed knowledge around evidence-based research and know how to put it into practice.

Faster Results: Trainers know how to design custom programs with the client’s goals in mind. When you’re new at the gym, you often waste time trying to figure out how to use certain equipment and what to do when. A trainer can help you maximize your time and efforts so you can move on with your day.

Consistency: My weekly workout with the trainer was motivating because I planned my other sessions around the appointment. Knowing I had that standing appointment helped me stay consistent and keep up the momentum. When you workout alone you don’t always have the same mentality.

Safety: As mentioned above, a trainer’s education means they’re equipped to push you to your limits without endangering you. Sometimes when people work out on their own they do too much, too soon and too fast. This can be a recipe for injury.

Now that I’ve piqued your interest, contact me to schedule a complimentary consultation.

Can yoga make you stronger?

Any yoga fans out there? While you might associate yoga with gentle and movement and meditation, it offers much more than relaxation.

The many benefits of regular yoga practice include:

• Increased flexibility

• Improved balance

• Better posture

• Stress relief

• Lower blood pressure

• Improved focus

• Greater endurance

• Improved strength

Let’s hone in on the latter for a moment. While it may not feel like it in the moment, yoga can improve muscle strength. This is what makes it such a great complement or supplement to a training session for all kinds of people. (I know firsthand how intimidating the weight room can feel at times.)

But back to the strength training element. Yoga is what we refer to as bodyweight exercise. This means you are supporting just the weight of your body when you do it. Consider the plank position, a key move in any flow. sequence. Your arms and your core hold up the weight of your body. Over time, this act strengthens your muscles.

Pretty cool, right? You might wonder if you can rely on a yoga practice solely to build strength. The answer depends on your goals. Strength training in different forms can meet a variety of needs. For example, if you’re not trying to build significant muscle mass but more concerned about overall health, stress relief, and meditation, yoga could be adequate. However, for those really interested in gains, yoga should be more of the side dish and not the main event, so to speak.

Want to get stronger in 2020? Book a free consultation.

Don't believe the hype: 5 myths about fitness

I encounter a lot of misinformation, half truths and misconceptions when it comes to fitness. * Sigh*

Here are a few of them:

Myth #1: Muscle weighs more than fat. FALSE! A pound is a pound. It’s just that a pound of muscle looks different than fat because it’s more dense. 

Myth #2: You have to do a lot of cardio to lose weight. FALSE! While I do advocate for certain types of cardio training, like HIIT, cardio is not the best approach to lean out. Strength training is the way to go for a whole host of reasons. See this post for the skinny.

Myth #3: I am sore from a workout so I should avoid the gym. Actually the best thing you can do between strength training session days is to stretch. Yoga is great!

Myth #4: Speaking of stretching, some people seem to think it’s overrated or unnecessary. FALSE! Stretching before and after your routine can help prevent injury. 

Myth #5: I’m not “doing it right” if I don’t leave the gym dripping in sweat. You guessed it...FALSE! While it’s good to exert yourself, you don’t need to kill yourself. The best workout is the one you enjoy — and look forward to. If you overdo it you risk injury and might not want to return.

Have a burning question about something fitness related? Feel free to comment and I will do my best to answer it!

Bodyweight training: The secret sauce?

Have you heard of bodyweight exercises? While resistance machines and free weights can get the job done, don’t eschew bodyweight exercises because you think they’re a waste of time. That’s actually a myth.

While you do need to lift something heavy in order to increase your strength, that weight doesn’t need to come from an external source. Your own bodyweight can get the job done!

Bodyweight exercises are strength training exercises that use your own weight to provide resistance against gravity. Here’s why you should consider adding these type of exercises to your routine:

Get more bang for your buck

High-output, bodyweight-based exercises can produce considerable fitness gains in very short workout durations. As there's no equipment involved, bodyweight workouts make it easy to move on to the next exercise and avoid lag time. Shorter rest times leave your heart rate elevated and you’ll burn more calories, which can help change body composition.

Cardio + strength pack a mean punch

Speaking of results, bodyweight exercises are efficient because you can enjoy cardio and strength in one quick workout. For example, a minute of burpees in between strength exercises will keep the heart pumping while still supporting muscle development.

Say goodbye to boredom

And last but not least, if you get bored easily, listen up! Adding extra reps, performing the exercises faster or super-slow, and perfecting form are a few ways to keep things interesting.

What’s your favorite bodyweight exercise?

How to get back into a fitness routine

It can be easy to fall out of a routine, especially this time of year. Sometimes our fitness regimen takes a backseat to fun or hectic travel plans — and that’s OK temporarily. If you’re struggling with re-entry, you’re not alone. Here’s how you can get back in the saddle so to speak.

Take it slow. If you’re used to 4 or 5 workouts a week, maybe try 2 or 3 the first week back. You don’t want to risk injury or feeling discouraged by any regression. Taking it slow is better than not returning any day!

Find an incentive. Some people are motivated by rewards. Whether it’s a manicure, new pair of shoes or a new yoga mat, a (non-food) treat can be a way to encourage you to act.

Remember why you started. When you first set out to achieve a goal, you likely had a personal reason for making changes. Whether it’s being more fit for an upcoming vacation, playing with your kids or grandkids, reducing the risk of disease, everyone has a “why.” I find that when motivation is waning, it helps to revisit my intentions. (Side note: Don’t forget how far you’ve come either.)

You’ve got this!

Naughty or nice?

The holidays are right around the corner. Erratic schedules and overindulgences during the Most Wonderful Time of the Year can take their toll on the body. But you don’t have to feel powerless. In fact, the opposite is true. It is possible to stay (mostly) on track and not feel in control even when we’re feeling more naughty than nice. Here are a few tips:

Know that every workout counts, no matter how short. Do you have a busy few days ahead of you? Can you carve out 20 minutes for an ab workout? Even if you have to do abbreviated versions of your workout, it’s still a win.

Give yourself some grace. If you know that fitness may get pushed to the back burner, it’s OK to be honest with yourself and acknowledge that. I find that keeping my diet in check helps my mindset if my workouts are limited.

Make it fun. This time of year there are many themed races. You can walk or run while getting energized in a group setting. Plus, it’s fresh air and that’s never a bad idea.

Celebrate small victories. When life gets crazy sometimes we have to appreciate the little things. Two workouts in a week are better than not at all. Don’t lose sight of your progress.

Adapt. If you’re out of town and don’t have access to a gym, there are plenty of bodyweight workouts you can do on the fly. No equipment needed!

Up the ante on accountability. Sometimes we need an external force to help us through when motivation is lacking. Don’t forget about my small group training sessions. Offered on demand, this 60-minute total body workout incorporates strength training, light cardio and abs. This class is suitable for healthy active adults and can be adapted depending on the skill and fitness level of participants. All sessions are by appointment only and offered in a semi-private facility at Absolute Results Southwest, 4126 Engleton Drive. Email me to get the conversation started!

What does it take to live past 95?

My grandmother Christianne turned 95 on Saturday.  Despite some health complications this year, she’s still very healthy. In fact, I believe there’s a lot to be learned from her lifestyle. In my observations and conversations with her, here’s how and why she’s lived to be a nonagenarian.

Diet— She eats balanced meals and has for some time. She typically eats a salad with lunch and/or dinner and enjoys lean proteins, dairy, etc. She doesn’t eat between meals. However, she’s not afraid to enjoy dessert and a glass of wine (or champagne) every now and then. (She’s French, after all.) In short, she practices moderation.

Movement — She’s always on the go. When she was younger, she played tennis nearly every day. She still swims and does tai chi to help her balance. She seldom sits down for a significant amount of time. Every when she does, she’s doing something! She knits while watching TV.

Mental Stimulation — She makes a point to stay sharp. She does a crossword puzzle every day and there’s always a book on her nightstand. She also has kept up her French, despite living in this country for nearly 75 years. She even learned how to use chopsticks last year (see photo below).

Community — She’s a social creature despite living alone for 27 years. She sings in the choir, attends bible study and takes part in activities and excursions in her community as part of a senior group. I can’t keep track of all her friends!

Spirituality/Sense of Purpose — She considers herself a devout Catholic, attending Mass and functions at her church on the regular. She would tell you her faith has gotten her through some rough times. 

It’s possible to slow down the aging process, if you’re intentional. What’s one healthy habit you want to work on as we enter the holiday season?

Want to be happier and more productive? Hit the gym!

Do you feel like life is crazybusy right now? You're not alone. It seems everyone feels stretched thin these days. What’s the secret to feeling less frazzled?

Hit the gym! No matter how frantic you're feeling, regular trips to the gym can do your body, mind and soul some good. How can adding another thing to your to do list help? Believe me when I say it can!

The science: Physical activity releases chemicals in the brain (read: endorphins) that help you feel good. People who experience endorphins on a regular basis are more likely to stay motivated at home and work long after the workout is complete.

The possibilities in your personal and professional life are endless when you’re feeling more energetic and confident. It’s proven that people who exercise regularly are more productive.

Sometimes a stressed out person just needs something to concentrate on that doesn’t involve thinking about obligations. Just the act of scheduling a gym sesh can give one a feeling of accomplishment.

When it's workout time, focus on the great feeling of moving your body and pushing yourself to your limit. You may find that at the end of it, your mind is a clean state — or at least a little less cluttered. A little distraction from the day-to-day mundane can be a nice thing.

Physical activity is also a great way to It’s only natural that people sleep more soundly afterwards. Certainly we can all appreciate the feeling of a solid night’s sleep at the end of a long day.

What are you waiting for? Pull out that calendar and carve out some time for you. You won't regret it.