Mohr Results Blog

What it takes to lose fat...

2009-05-18T08:52:00.005-05:00

The fat loss equation isn't rocket science -- in fact, it's not a relatively difficult one either.

But obviously there's something going on ... a missing piece to the puzzle, that's confusing the issue. Otherwise 67% of the population would not be over weight or obese.

Here's the simple equation:

Nutrition + Exercise + Behavior Modification = Permanent Fat Loss (NOTE: weight loss pills are not a part of this equation).

Got it?

Nutrition means eating clean 90% of the time. Focusing on fruits and veggies, lean protein, and healthy fats. See, pretty easy.

Exercise means training with weights, kicking up the intensity with the cardiovascular exercise ... that doesn't mean walking at 1 mph for 1 hour each day. Combine the high intensity and weight training for a winning combo. Oh yeah, and "move" at least 5 hours each week.

Behavior Modification means ... well, it means a lot of things. And, honestly, THIS is the most important piece to the entire puzzle. You see, anyone can lose weight by going on some crazy fad, eliminating a food group, "cleansing" etc... but those who want to make weight loss permanent, need to make positive changes within themselves.

Check back regularly and visit our Library for more specific tips and success strategies!

Faster Fat Loss than Weight Loss Pills

2009-04-19T19:51:00.002-05:00

White carbohydrates.

They get a bad rap.

They'll make you fat. They'll cause diabetes. They'll increase inflammation throughout your body...

...or will they?

If you want faster fat loss than you'd get by wasting money on weight loss pills, click HERE to check out the truth about these white carbohydrates that will boost your weight loss results!

Organic Foods or Local -- which is best?

2009-03-26T05:56:00.005-05:00

Organic is hot -- everything from produce to cereal, energy bars to oats are labeled "organic" these days.

That's a debate in and of itself, though...but truly more important than organic, is local. A vegetable picked from a farm down the road from you is going to offer more flavor and nutrients than organic produce that has been shipped across the world.

That is where Community Supported Agriculture (CSA) comes into play. In a nutshell, this means you buy a share of a local farm, get a weekly (or sometimes monthly, depending on the farm), delivery of the farms crops for around $450-500 for 6 months (about $20/week).

Most guarantee nothing is picked more than 24 hours prior to when you get it, meaning it tastes the best, the nutrients are highest, and you're supporting your local farm. A true win win all around.

For those in Louisville, check out all the local options by clicking HERE. For those outside of Louisville, go to localharvest.org/csa to find a CSA near you.

Think Yourself Thin

2009-03-18T12:37:00.000-05:00

What does it take to get in shape of your life?

The right food? Yup.

Smart exercise? For sure.

What about thoughts? If it were as easy as thinking "eat less, exercise more" we wouldn't have the obesity epidemic we do now.

Your mind can make or break you -- and knowing how to control it will change you! Read the rest of the story...

Can you eat more and weigh less?

2009-03-06T12:32:00.002-05:00

The husband of a woman we work with recently lost 12 pounds. FAST.

How did he do it?

He went to his doctor and when asked what he did to lose weight, he said "I ate fast food twice this week."

The doctor applauded him, suggesting that may have "jumpstarted" his metabolism enough to kick that weight loss into high gear.
Lo and behold, the man was ecstatic and suggested to his wife that she too eat fast food that evening to bump up her already impressive weight loss.

==> Here's what happened to her.

PS: Louisville's most effective fitness program for women is growing -- you now have 2 options: Cherokee Park and Blairwood Tennis and Swim!

"Fat Tuesday" Strategies for Fat Loss Success

2009-02-24T17:38:00.004-05:00

Today is often a day people look at as a "last supper" before Lent starts.

Check out this article about Fat Tuesday and some simple strategies for permanent success.

The truth revealed about carbs!

2009-02-21T10:39:00.002-05:00

Carbs are always thrown under the bus -- good carbs, bad carbs -- and who knows what else!

Are they the culprit causing the obesity epidemic?

Get the skinny on this very misunderstood nutrient and learn about the hidden names for sugar when you read food labels.

Check out our article -- how to lose fat by eating less sugar.

Dark Chocolate -- Wonder Food or Overhyped Sweet?

2009-02-16T10:16:00.003-05:00

Between Valentine's Day this past weekend and now marketers pushing for Easter in April, stores are filled with Chocolate.

And if you've you read any recent stories or media reports, chocolate is the new wonder food.

But is it all it's cracked up to be?

Find out in our recent report: Is Dark Chocolate Hype or Hope?

These 10 foods slash your risk of heart disease

2009-02-05T21:43:00.003-05:00

Heart disease is the #1 killer in America.

Research suggests statins, like Lipitor, lower heart disease risk by about 13%.

Foods, like those listed below, can slash risk by up to 60%! Which would you prefer?

Wild salmon (canned or fresh)-at least 12 oz/week
Raw nuts (walnuts, almonds, pecans, etc)-1 oz/day
Rolled oats (steel cut, whole, or quick oats are best)-1 serving/day
Beans (black, kidney, chick peas, etc)-1/2 cup, most days of the week
All fruit-at least 5 servings per day
All vegetables-at least 5 servings per day
Olive oil
Barley-½ cup 3-5 times per week
Fresh garlic-used regularly in cooking
Unsweetened, brewed tea (black, green, or white)-at least 2 cups daily

Sprints help prevent diabetes

2009-02-01T13:18:00.004-05:00

Combine exercise and the right foods and you can shed fat and prevent disease.

Long duration, aerobic exercise can take a long time, reducing compliance, however.

A new study looked at high intensity, short duration sprints and their effect on insulin action (which can lower the risk of diabetes).

The researchers found 3 minutes of sprinting (performed on a bike in the study), a few times each week, was enough to lower blood sugars. Not much effort to slash the risk of diabetes!

Add these to your normal weight training and other studies suggests you can shed fat too!

Do you get enough of the MOST important vitamin?

2009-01-28T09:40:00.003-05:00

All vitamins and minerals are necessary.

But some are easier to get through the diet than others.

Vitamin D is essential, but not easy to get through foods.

It may reduce the risk of cancer, heart disease, osteoporosis, diabetes, and may even help with weight loss!

But recent research shows that levels of vitamin D in adults are significantly lower than they were 20 years ago.

Vitamin D is the only vitamin that can be made from the sun, but you also get it from all milk, salmon, sardines--not always the most common foods.

Ask your MD to test your serum vitamin D status, and consider 1000-2000 IU's of supplementation.

Can cinnamon slash body fat AND diabetes?

2009-01-27T11:42:00.002-05:00

Some research has suggested using 1/2 - 1 tsp of cinnamon daily to slash the risk of diabetes.

A new study from the American Journal of Clinical Nutrition measured the effects of 1 or 3 grams of cinnamon daily (about 1/4-1/2 tsp) on insulin levels after eating, fullness, and other factors.

Insulin normally increases after a meal, depending on what foods you eat.

The researchers found that those supplementing with this small dose of cinnamon had lower levels of insulin after a meal, which, theoretically, could help control body fat since insulin is a storage hormone.

You also need to control insulin levels if you have or are at risk for diabetes.

What to do? Sprinkle some on oatmeal, yogurt, in a smoothie, cottage cheese, etc. If nothing else, it's also a great source of antioxidants!

Healthy Superbowl Treat?

2009-01-26T16:28:00.004-05:00

Several companies offer a fat free Greek yogurt. It's thicker than normal yogurt, yet has double the protein and half the sugar. Use this as a substitution for sour cream in dips!

Some suggest the Super Bowl is THE biggest eating holiday of the year, bigger than Thanksgiving.

Try these 3 ideas top enjoy the game, yet not totally blow your goals!

Guacamole is great for you -- mix 1/2 avocado, 1/2 peas, to lower the calories. Although avocado is loaded with healthy fat, it's still a ton of calories to add to the mix.
Dip made with Greek yogurt instead of sour cream and whatever other seasonings or flavorings you like.
Make your own hummus (or buy store made). Great with veggies, crackers, or what have you.

Tip of the Day -- Lose Weight by Not Drinking!

2009-01-23T11:31:00.002-05:00

Eat your calories, don't drink them. The average person drinks 450 calories each day, which means a 45 lb weight gain at the end of 1 yr. Is the daily latte worth it? How about the soft drinks? All those calories add up quickly, so be smart and eat whole foods that truly will fuel your body!

Behavior Strategy of the Day

2009-01-20T20:46:00.002-05:00

Exercise first thing in the morning -- research suggests you're more likely to make it a regular part of your schedule when it's done early!

Nutrition Tip of the Day

2009-01-15T14:46:00.005-05:00

There is a ton of misinformation out there. Therefore, we're going to set the record straight. Come back here each day to find out 1 single nutrition tip or strategy that can truly help you take your success to the next level! It might be basic, but powerful!

Today's Tip: Eat at least 1 fruit or vegetable with every single meal. And opt for the darker color varieties, since they have more nutrients.

Time to Clean House

2009-01-03T13:57:00.005-05:00

It's January 3rd. Most people are 2 days into their New Year's Resolutions but we know others have yet to get started.

What are you waiting for?

To get started you need to take action.

Grab a big garbage bag and head into the kitchen.

Unload the leftover Holiday cookies, crackers and desserts you still have laying around. Yes, and while the Hickory Farms basket you received in the office gift exchange may last until next year - unload that too.

Scour through the pantry. Toss any food that doesn't support a healthy lifestyle or your weight loss plans. While you're at it, get rid of any expired pantry items and dented cans.

Make an inventory of what you have, decide on some meals for the upcoming week, and head to the grocery store to restock.

Now you're on your way to a Healthier 2009.

New Year - New You!

2008-12-31T14:28:00.002-05:00

How are you planning to make 2009 better than 2008?

Have you thought about this?

Have you written your plan? Your goals? And your map to get you there?

Doing so will ensure you create the best year possible; if you leave it to chance, improving and making sure you're even more successful in life will be a struggle, whether physically, mentally, emotionally, or what have you.

These 3 Tips Will Enable you to create the best year yet:

Determine your goals
Write them down on a daily basis, before bed and upon waking.
Make sure everything you do each will gets you one step closer -- you're either working closer to your goals, or working away from your goals.

Here's to making 2009 the absolute most incredible year to date!

Happy New Year!

Stevia receives FDA approval

2008-12-18T17:36:00.002-05:00

The world of sweeteners is a multi billion dollar industry.

And everyone is pushing their sweetener as the greatest replacement for the real thing.

Of course, sugar itself is not good for you. It's not just from a calorie point, but also the type of calories -- empty, useless, non nutritive calories. Hence, the sugar replacements: sucralose, saccharin, aspartame, stevia, etc.

Stevia is different, though, as it is an herb. It is not artificial.

For the longest time, stevia had to be labeled "a dietary supplement." Some suggested it was because of lobbying money from the large artificial sweetener industry; others believed there was not enough solid safety evidence.

Regardless of why it took a long time for approval, it did -- so watch out for "natural" sodas and other similar drinks popping up everywhere.

Here's the deal -- we at the Mohr Results offices are not fans of artificial ingredients that have to be made in a lab. So comparing apples to apples, we'd rather have a person drink a diet soda with stevia vs. an artificial sweetener (or a regular soda). Of course the best bet is something that needs no additional ingredients for flavor, but whatever you choose, do so in moderation!

5 Holiday Survival Tips!

2008-12-01T14:31:00.001-05:00

It is just a few days after Thanksgiving, we are in the midst of the holiday season, and food is aplenty.

For the next 3 weeks, we need a plan. With the malls abuzz, stress levels high, and unfortunately, still only 24 hours in the day, what is YOUR plan?

This is a 5 step health makeover plan:

First, toss all leftovers. Yup, you heard us…toss 'em. Thanksgiving was great, but the extra pies, ice cream, mousse, and other leftovers should go. NOTE: you should only do this if you truly want to successfully reach your health goals
Next, create a shopping list (groceries, not Christmas gifts!) by mapping out meals for each day. Trust us, this works. Depending on how many people live in your house, you may be able to get 2 meals out of just 1 night of cooking (and maybe a lunch). Think about building healthy meals-a base of veggies and/or fruits, lean protein, and whole grains.
Head to the grocery store and stock your kitchen with the ingredients included in the meal plan you built.
Pack meals for your day (whether at work, running errands, or what have you). You need to do this at least the night before — if you wait until you are hungry, you won’t make smart decisions.
Map out your day of eating, just like any other to do list you might create. This may sound a bit stringent, but it will surely help you reach your goals!
Heck, we can not leave out exercise — make sure you exercise, early in the morning, like the women in Louisville boot camp!

Happy Thanksgiving to our American Readers

2008-11-26T23:38:00.002-05:00

What are you thankful for this year?

Maybe it is your family.

Maybe your friends.

When you watch or read media, it easy to get caught up in every negative aspect of society -- the economy, politics, stocks, etc.

Even thinking about yourself, we often get caught up in what is not right vs. what IS right. I weigh too much, my butt, thighs, arms, etc are too big.

But unfortunately too few focus on what IS great in life.

Tomorrow is Thanksgiving in America.

Go ahead and make a list of 10 things you are thankful for this year.

It is time for a mindset shift. Let this list propel you forward to take you and your achievements to the next level. You do not have to wait until January 1st to try to turn over a new leaf; start with this list and allow it to propel you forward to reach new heights and goals.

Weight gain is often associated with the holidays. Many think this is inevitable. And "hope" to lose weight January 1st.

In reality, people gain 3-5 pounds from Thanksgiving to New Year's on average.

Take the bull by the horns.

It is suggested that most people eat around 4,000 calories on Thanksgiving Day.

Here are 5 tips to make the start of this holiday "season" the best to date.

Exercise Thanksgiving morning -- while you would have to run 1.5 marathons just to break even with the 4,000 calorie Thanksgiving meal, every bit helps. Pick and choose your favorite foods -- don't waste calories on the "everyday" items, like rolls, cheese, nuts, etc.
Remove the crust from the pie you eat -- hey, we are realistic in our recommendations.
We are not saying do not eat it, we are saying save about 100 calories by simply removing the crust off the back.
Alternate alcohol and non alcoholic drinks -- alcohol adds up quickly
Go for a walk post dinner -- not only will you feel better, but it will help use up some of those calories you ate.
Alright, alright -- we said 5, but here's #6. Get right back on track Friday!

If you are unsure of how to start an exercise program, where to find hype free nutrition information, or simply want to jumpstart your routine, check out Mohr Results Adventure Boot Camp. Be thankful for all that you have.

Popeye Had It Right

2008-11-16T12:24:00.003-05:00

"Popeye and Olive Oyl" more often than not were frequently on our minds when we were little.

Visions of his strength prowess still dance around in my mind's eye!

And how many times did your mother remind you to "eat your spinach" because Popeye did?

So you puffed your chest out, rolled up your sleeve and even showed off your arm muscles, too.

But you really weren't sure you wanted to be like Popeye (I mean, spinach? Yuk!) Well, you really just could not quite see yourself with muscles like those anyway!

Popeye was right, though, you know?!

And still is.

So even if you emphatically do not (or can not quite) eat spinach but instead regularly eat any or all of the other vegetables, you are still reaping many health benefits. The darker the color, the better.

Even better, couple those vegetables with regular exercise, like those we discuss at our Louisville Boot Camp and you are set for a healthy lifestyle.

And Popeye will be proud!

The Week After

2008-11-03T15:04:00.002-05:00

The start of the "holiday season" was last week with Halloween. Here are some ways to make sure you're still on track:

Be accountable: If you have kids, regardless of how much candy you were able to unload on the neighborhood trick or treaters, odds are you still have candy in the house. Make a pact with your children and tell them for every piece of candy of theirs that you have you will pay them X amount. This can be 50 cents, $1 or even $5. Make it an amount that:

They will want to receive and will hold you for, and
That you will regret paying them if you eat the candy.

Hide the stash: Have your children hide their Halloween candy in a place that you won't find it (most likely they will enjoy this!)
Act instead of react: At the office if you are mindlessly grabbing candy every time you walk past the collective candy jar, stop and ask yourself why. A simple question of "If I didn't see this candy RIGHT in front of me right now, would I go out of my way to find some, purchase and eat it?" is usually answered by a very loud no! Remember who is in the driver's seat: ACT - don't REACT to your environment.
Delay, delay: Take leftover candy (particularly tempting candy) and place it in the freezer. If you decide you must have some, take one piece out and wait until it thaws before eating.
Remember, in the end Halloween is just one day. One day of too much candy won't wreak havoc on your diet and your waistline. Several days though, can.

4 Tricks to Avoid Halloween Treats

2008-10-30T13:32:00.003-05:00

The holiday "season" is officially upon us and unfortunately it starts off with one that is centered on candy! While many candies are fat-free, no candy is calorie-free and unfortunately, like most sweets it can have a ghoulish impact on your body weight/fat if not managed appropriately.

In part one of a 3 part Blog - I'll help you navigate the Halloween Holiday.

Shopping for Candy

Wait until the last minute: If you don't have candy in the house until the day you have to give it away, you will be less likely to sneak a couple of pieces.
Choose candy you don't like: Personally, I could stare at packages of Necco wafers until the end of time - but put a Reese's Peanut Butter Cup in front of me and we have a serious problem! Choosing to give away candy you don't like still allows you to fully indulge in the Halloween festivities but doesn't leave you feeling guilty from overeating too much candy yourself!
Choose non-food alternatives: You can give out non-food items to trick-or-treaters. Think miniature toys, glow-in-the-dark necklaces, light sticks, stickers, crayons, pencils, erasers, rubber spiders, etc.
Choose alternatives to candy: Who said the treat had to be sweet? Consider giving out gum, trail mix, fruit, granola bars, boxes of raisins, bottles of water or Propel, juice boxes, etc.

Give these tricks a try and you'll be well on you'll continue on your path to a new you!

Kara

How to be in the shape of your life

2008-10-25T09:12:00.002-05:00

Are you in the Shape of Your Life? That is a bold statement. The SHAPE OF YOUR LIFE! If you are not, why not? What would it take to get there?

To many this feels totally out of reach. It takes effort. It takes determination. It takes discipline. But it does not mean you have to turn your entire life upside down.

So how do you create the shape of your life? Go back to basics.

Get more sleep.
Exercise daily - including high intensity exercise, strength training, and cardio work.
Simply move more!
Drink more water.
Aim for at least 10 servings of fruits and vegetables each day.
Up your fiber - 25-35 grams daily is recommended.
Set goals and work towards them.
Make sure you have a solid social support network to help you.

Notice there are no recommendations in there that say "stop eating or doing this." Focus on the positive and forget about the negative! Louisville boot camp can help - not only do we talk about nutrition, but you have the largest support network to help you succeed.
You can create the shape of your life!