Get Fit & Blog

Nervous Wreck

2009-07-09T07:44:00.006-04:00

image papertissue, via loveisnotavictorymarch

Recently, an interesting question was posed upon us on the 411Fitness website, "How to Help a Nervous Eater?" I left it to Jodi Peckich, the Health Educator specializing in holistic nutrition, to answer the question.

Individual levels vary, though stress affects all of us. Worried about the possibility of negative reviews, Jessica Simpson pointed to nervous eating as the cause of her weight gain in September 2008. And whether you consider yourself an “Average Joe” or “Not-So-Average Jessica”, reacting to stress in less-than-optimal ways such as nervous eating can impact one’s health in negative ways.

When enough links form a chain: Nervous eating is not necessarily an isolated behavior, but rather, may be a sign of an underlying (emotional) challenge. When an individual’s perception of stress results in anxiety, food may serve as a coping mechanism. One may crave crunchy foods like potato chips to “gnaw away” his aggression, or perhaps creamy foods such as ice cream to “melt away” her stress. Unfortunately, as the scale creeps upward, the resulting weight gain provides another – you guessed it – source of stress. And added pounds may eventually lead to the threat of chronic diseases such as insulin resistance or diabetes. So until a healthier habit takes the place of nervous eating, the negative pattern continues.

Set the Scene: From a holistic perspective, recognizing that food is not an isolated “compartment” of our lives, but rather, linked to our overall health and wellness. One solution involves addressing nervous eating through the five senses. For instance:

- Sight: Red reflects energy often stimulates the appetite and fosters social interaction, while blue has a more calming effect; therefore, choose calming colors for your dining environment. Similarly, choose a subdued environment over one cluttered with loud noises, visual distractions, and general “busyness;”

- Smell: Before diving in, take a moment to enjoy the aroma of your food and appreciate that you’re granting yourself the chance to enjoy it.

- Taste: Resolve to savor each bite and chew your food thoroughly; fully focus on your meal. Devote your full attention to your plate, raher than your computer screen or trade magazine. In other words, have a meal to remember! (Ever been unable to recall whether you ate a meal or not?)

- Touch: Have you considered why you chose a particular texture of food? Do you frequently crave the same type of food? The answers to questions like these may offer a connection between your food selections and possible roots of your nervous eating.

- “Listen” to Your Food: We can listen on a few levels when . First, other than a bowl of Rice Krispies, it isn’t often that food “speaks” to us! However, you can listen to what your body may (or may not) be telling you. Before you plow into your pantry, pick your brain with the question, “Am I physically hungry?” If the answer is a no, make a pact to wait it out. Choose an alternative activity that doesn’t involve calories, such as giving yourself a manicure…while also saving yourself the cost of extra calories.

Therefore, by tapping into one or more of these avenues of sensory perception, we may strike the source of our nervous eating in favor of healthier stress management.

Vacation Planning

2009-07-07T00:13:00.006-04:00

image pristine cove - jamaica, via @erinapindar

Just got back from a great long weekend with husband and the kids, then I got to thinking... Summer is such a prime traveling time and for some, any kind of motivation dies away the moment you go into "vaca mode."

I've put together five of my favorite tips to make sure that you get your exercise in during these traveling months.

Make up your mind to be disciplined and to plan ahead - because good planning will get you everywhere.
When you get to your hotel, cruise ship, villa in the sky, check out the gym/spa area. Most properties like the Mandarin Oriental in London provides guests with running routes through the gorgeous Hyde Park and the city.
If you're a huge spa lover. make this your reward! The gym at the Ritz-Carlton Cancun has a great sauna (with teak loungers!), eucalyptus steam room, gorgeous Bvlgari products, and amazing showers.
Take advantage of the local cuisine but still keep some options that are healthy to consume.
Most of all remember that vacationing is not a vacation from eating healthy! So, don't go overboard, but enjoy yourselves!

Here's the 411

2009-07-06T08:45:00.002-04:00

Oh! Happy after Fourth of July, hope your was as lovely as mine! Exciting news, I've been asked to guest blog on University of North Carolina brand new 411 Fitness website, check them out.

411 is an app that was designed for people who share interests in improving their overall health. The great thing is anybody can use 411 and its free to use.

More to come later on this week, I'm excited and I hope you're able to take a look at their website.

The Wild and Wily Ways

2009-07-01T08:30:00.004-04:00

i've got a perfect body, but sometimes i forget,
i've got a perfect body 'cause my eyelashes catch my sweat,
yes they do.

-R.S., Folding Chair

I just discovered a lovely blog authored by Juilliard graduate, Meg Fee - The Wild and Wily Ways of a Brunette Bombshell. Megs last entry really caught my attention, she quoted Regina Spektor's new song, Folding Chair (from the most amazing album, by the way) and proposed "the perfect body initiative," she asked her readers: Why is your body perfect?

The answers she received from her wonderful readers are overwhelming, and naturally one resonates with me more than the others. The Girl in the Yellow Shoes said, I love my body because it carried a child and allowed me to give birth. And that was a miracle. Her answer makes me smile.

So, I ask you to think about what you love about your body, in our quest of perfection we sometimes forget that we are in possesion of functioning, healthy bodies - this is something that we should truly be celebrating for. And, thank you, Meg for starting The Perfect Body Initiative!

Superfoods, Empowered, Improved

2009-07-01T08:22:00.004-04:00

image via timeinc

What you're putting into your body isn't as important as how often or how you're consuming them. I love superfoods, you know, the acai berries of the world, the crazy anti-oxidant super power food that does wonder to your body.

This article talks about the prep of superfoods and how something as simple a taking milk out of your tea and replacing it with a squirt of lemon juice would help your body absorbing these amazing anti-oxidants that are just so good for you.

Take a Bike!

2009-06-26T17:31:00.004-04:00

image via Bowery Hotel

I wrote about biking earlier last week, everybody is doing it including Ms. Beyonce, so it's only expected that the travel industry is listening.

Imagine, how fun would it be to ride your bike around vibrant New York City or beautiful San Diego! One of my favorite New York hotels, The Bowery Hotel is providing a fleet of complimentary gorgeous bicycles for their guests to take out. They even come with cute baskets to put your newly acquired purchases in, and because it is NYC, the lovely fire engine red bicycles come with locks and helmets.

Also on the list are Liberty Hotel in Boston, Occidental Hotel in San Diego, and Ace Hotel in Palm Springs. See, working out during your vacation can be a lot of fun, you just have to take advantage of the right elements!

Get Fit!

2009-06-26T07:42:00.001-04:00

Image via papertissue

Happy Friday! Wishing you a wonderful weekend ahead, enjoy the weekly roundup from our blog, things you might have missed during the week.

It's warm and sunny outside! Take the bike out and go for a ride like Beyonce.

pushups on grass, motivation, and volunteer vacation, fun items from the web.

Circle of Red is a fantastic branch of the American Heart Association.

Isn't it time to follow your bliss? They think so.

Berries are good for you. No arguments there.

Are you on Twitter? Follow us.

Wishing you a healthy weekend filled with fun, sun, and play...

Berry Good

2009-06-25T08:28:00.004-04:00

photo by mit el soleil, via cup of jo

More good news for berry-lover. At the 2009 Berry Health Benefits Symposium, more than 20 acclaimed researchers presented their latest studies. The result? Well, consumption of colorful berries such as blueberries, cranberries, blackberries, strawberries, and raspberries leads to a longer and healthier life.

Berry properties like antioxidants, anthocyanins, elagitannins and polyphenols play a vital role in fighting health-related issues such as brain aging, cancer, cardiovascular disease and metabolism.

This morning, for a yummy and healthy breakfast, throw some in the blender and make a smoothie or better yet, personalized your cereal sundae with them! What a lovely way to start your morning.

Following Your Bliss

2009-06-24T08:33:00.005-04:00

image 1, 2 via. papertissue

Everybody is in search of one singular thing. Everything that we do has one end goal, which is to make ourselves happy. Well, London based TopTips.com is campaigning for happiness by twittering daily acts of happiness. The goal of the campaign is to remind us to have a good time and enjoy ourselves. TopTips.com is also asking you to send in your own daily acts of happiness, and the selected ones will win prizes. Best of all, the campaign is used to fund cancer research in the U.K.

As Joseph Campbell said... "Folow your bliss." Check out TopTips.com and support their effort in spreading the Happiness!

This Heart of Yours

2009-06-23T07:25:00.006-04:00

I've mentioned Circle of Red and Go Red for Women a lot in this blog and I'd like to briefly talk about what it is and why they are important. Heart disease is a leading cause of death for women and Go Red for Women is a national campaign to raise awareness as well as inspire women to take charge of their own heart health.

Circle of Red is a group of women who have the resources and influence to significantly impact the community by providing personal commitment to help find a cure of heart disease through funding research grants, education, and community outreach programs among other things.

Both are parts of the American Heart Association, a non-profit that is very dear to me, they offer programs that makes a difference in people's lives and is very dedicated to get one step closer to a cure.

We'd like to get more women (and the people who loves them) to get involved in this wonderful cause, please contact me if you'd like additional information at angela (at) tntgetfit.com.

Happy Monday

2009-06-22T07:42:00.001-04:00

Image via PaperTissue

Good morning! Some interesting things from all over the web to help you jumpstart your morning!

Get outside and practice your pushups on the grass.

Motivation, does it matter? maybe not.

This year, spend your vacation doing good for others.

Get Outside!

2009-06-21T07:18:00.002-04:00

photo by theboldbanana, via etsy

One of the best part of the summer is that the warm weather makes it possible to do plenty of outdoor activities. Wouldn't it be nice to dust off the old bike you have stashed in the corner of the garage and go out for a spin? PLUS, if the ms. diva, Beyonce, herself can put on a pair of sneakers and go for a bike ride and enjoy herself - I'm sure, we all can do the same.

Get Fit!

2009-06-19T06:16:00.002-04:00

photo 1. moaan

Happy Friday! Wishing you a wonderful weekend ahead, enjoy the weekly round-up from our TNT blog! Taking a day break from the laptop and will be back first thing Sunday morning.

Two lovely new girls on the team. Say hello to Jodi and Kim.

Raw food in NYC? New Monday morning blog feature.

My notes from the Take Five! event, check it out.

Calorie-free snack, breathe in your chocolate, kids!

Erika's clients, Donna Winters - June's client of the month!

Who doesn't love breakfast?

Enjoy your day. :)

Good Morning, Sunshine!

2009-06-18T07:02:00.000-04:00

I'm a big fan of breakfasts. There's no better way to start the day than a yummy, well-balanced breakfast, imagine my delight when I came across this article in Real Simple magazine about 9 Fast Healthy Breakfast Ideas. Apropos, no?

This one in particular sounds nothing short of delightful, easy to make, and most importantly - portable! Cereal "Sundae," amazing!

Client of the Month: Donna Winter

2009-06-17T15:00:00.001-04:00

Every month, I ask my Health Educators to nominate a stand-out clients for us to recognize. For June, we've picked Donna Winter, who was nominated by her Health Educator Erika Spann.

Erika nominated Donna for her hard work and determination. Despite a number of physical challenges, Donna works hard, exercise as much as she can, and faithfully follows her eating plan, resulting in a steady and fast weight-loss. "The fastest out of all of my clients!" Erika noted.

Donna lives in Charlotte, NC with her husband Charles. Her goal for 2009 is to be healthy and to meet her goal weight, she pointed her mother as her hero - who was diagnosed with diabetes two years ago - and at 79 is eating healthy and walking 3 miles/week.

Donna credits Erika for providing her with the tools and knowledge to continue her new healthy lifestyle.

Congratulations, Donna!

Breath in the Fresh... Chocolate?

2009-06-17T08:12:00.003-04:00

Le Whif, tres chic! Have you heard of the newest way of eating chocolate, sorry, not eating, breathing! It's chocolate without the calories.

Le Whif is the brainchild of David Edwards, a professor at Harvard University, he said, "Over the centuries we've been eating smaller and smaller quantities at shorter and shorter intervals. It seemed to us that eating was tending toward breathing, so, with a mix of culinary art and aerosol science, we've helped move eating habits to their logical conclusion. We call it whiffing."

Still confused? Well, think about it as an inhaler that delivers chocolate in a breathable form, and they even provide detailed instructions on how to whif correctly.

Take Five!

2009-06-16T07:00:00.000-04:00

Take Five event was so much fun! And as promised, here's how to make Take Five! works for you. I've also included some meal suggestions, enjoy.

1. Set realistic and measurable goals. Change takes time

2. Eat small, healthy meals/snacks throughout the day. Apply the 3-4 hour rule. Choose foods with a combination of lean protein, complex carbohydrates and healthy fats per each meal/snack

Breakfast: Serving of Kashi cereal (high fiber) with skim milk and cashews
Lunch: Turkey sandwich with whole grain bread, tossed salad with light olive oil and balsamic vinegar for salad dressing on the side
Dinner: Grilled fish or chicken with small sweet potato. Steamed vegetables with slivered almonds on top
Snacks: handful of nuts, low fat yogurt with granola on top or 1 tsp of all natural peanut butter on an apple

3. Watch out for Portion Distortion. Did you know Americans tend to underestimate what they eat by 50% primarily because they don’t understand serving sizes?

Example: a regular bagel is 2 ounces but bagels served at restaurants are 4-5 ounces. These extra ‘unknown’ calories add up in the day
Note: be careful not to under estimate your calories due to over estimating your exercise

4. Limit your sugar intake to 10% per day

Example: if you consume 2000 calories a day. Keep simple sugars down to 200 calories a day. This can be found in just 3 ounces of m & m’s. This can also have a huge effect on your energy level

5. Seek a support system

This can be found via friends, family members, co-workers or even by seeking help from a professionals. Studies show that to make a positive life style change and to maintain it –support is key

6. Bonus Point -Stay active

Individuals who exercise regularly are less likely to develop heart disease, diabetes, high blood pressure, high cholesterol, osteoporosis and certain forms of cancer. Regular physical activity helps control weight and builds and maintains healthy bones, as well as promotes physical well being.
According to the American Heart Association for every 1 hour of exercise you add 2 hours of life expectancy.

Have a Great Week!

2009-06-15T10:00:00.003-04:00

Thinking about joining a gym? Do you know the right questions to ask?

The official presidency candy and snack! (hint: it's a fruit!)

Delicious raw/vegan restaurant in NYC's Tribeca neighborhood.

Putting twitter to work for your body, the ultimate food diary.

Supermodel Karolina Kurkova's beach snacks.

Gear up for the weekend and reward yourself with a day-cation...

Enjoy and wishing you all a wonderful and healthy week!

New Gals!

2009-06-14T10:00:00.002-04:00

We're welcoming two new additions to the TNT team! Kim and Jodi are the new Heath Educator for the Lake Norman and University are locations, respectively.

Kim is a New York native who spent her college and post college years deeply immersed in the soccer world, playing for the Wingate University in 1997 and eventually becoming a trainer for Charlotte Eagles. With background in athletic training and exercise physiology, Kim opened Balance Fitness Studio in Feb '02 focusing primarily on sports performance, rehabilitation, and weight management.

Jodi's background in holistic nutrition allows her to consider a client's environment, emotions, values, when helping them with their health and nutrition. Jodi is a published author and enjoys writing health/nutrition pieces, she'll be contributing regularly on the TNT monthly newsletter. In the process of earning her PhD in holistic nutrition, Jodi also coaches the varsity cheerleading squad at Cannon School in Charlotte.

To learn more about Kim and Jodi's qualifications, and to read Jodi's latest article on Benefits of Weight Loss for Diabetics, check out our monthly newsletter!

Circle of Red

2009-06-13T12:50:00.000-04:00

On July 15th, I'll be co-hosting the Heart Healthy Lunch with Sonya Barnes from Harris Barnes Image Consultants. Sonya will be speaking about how to look and feel good at any size and I'll be speaking about nutrition and fitness.

Sonya specializes in personal and corporate image consulting, she teaches you on how to best project a winning and polished at all times! We're working with American Heart Association (Charlotte Chapter) to put together this event, so please save the date and plan to stop by.

I'll be posting more details on the location and additional info as we receive them!

Run for Peace & Splash Bash

2009-06-03T07:15:00.000-04:00

I'm a firm believer in community-supported events. I always encourage our staff and Health Educators to support their communities whenever possible. That's why, I was excited when Sara (from TNT Pineville) told me about the 5K Run for Peace at Home at McAlpine Creek Park and the Fort Mill YMCA's Splash Bash.

This past Saturday, TNT was one of the sponsors of this charity race that helps prevent domestic violence and victims of. All proceeds went to United Family Services Domestic Violence programs, which for more than three decades have been supporting battered women in the Charlotte-Mecklenburg area. There were about 500 runners and tons of supporters in attendance! TNT was thrilled to donate a one time plan as well as a metabolic test as a prize for the race. The race was followed by a charity concert, Rock for Peace at Home that featured local bands.

This Friday (06/05), TNT will be participating in the Fort Mill YMCA's Splash Bash. The goal is to host a day of fun and entertainment for local residents while promoting local businesses and community involvement. The proceeds from tickets will go to the YMCA's Open Door Scholarship fundraising campaign, a acholarship program that help community members who can't afford to have a YMCA membership. This event will be held from 2-5pm at the Fort Mill YMCA's Waterpark. If you're in the area, please stop by and support this event, say hello to Sara, and have a great time!

If you have any questions about upcoming events or if you'd like to chat with Sara and get to know her more, please contact her at sara@tntgetfit.com

TNT is on Twitter!

2009-05-31T22:46:00.000-04:00

Are you on Twitter? I just signed up last week and have been joining in all the fun of twittering all the happenings at TNT. Follow me on Twitter!

Take Five!

2009-05-31T22:42:00.000-04:00

Did you know that 80% of your physique is from what you eat? I have been putting together a presentation that I will be doing alongside the lovely Donna White from Hormone Solution next Saturday on June 6. I’ll be talking about the five simple steps that anybody can take to create a healthier version of themselves.

1. Set realistic and measurable goals. Change takes time

2. Eat small, healthy meals/snacks throughout the day.

3. Watch out for Portion Distortion

4. Limit your sugar intake to 10% per day

5. Seek a support system

Bonus Point
6. Stay active

Check back next week for the complete presentation with meal suggestions and tips on how to make these five steps work for you. Or, if you happen to be in Fort Mill, SC stop by to check out our presentation and come say hello. I always enjoy meeting all of you!

Take Five! Simple Steps to a Healthier You.
Morning Star
375 Starlight Drive
Fort Mill, SC29715

Ensuring a Healthy Pregnancy

2009-05-29T15:24:00.000-04:00

In today's Charlotte Observer, there is a great article about the importance of being healthy before you conceive a baby. Babies born to overweight mothers have a greater risk of having health concerns and becoming overweight themselves.

The article, "How Big Did You Get", provides insightful information for those that are wanting or trying to get pregnant.

I also wrote an article that was published in Little Ones magazine about how proper exercise and nutrition while pregnant can actually help you have an easier delivery and postpartum.

Did you know that a person’s fat cells are developed in three stages: during third trimester in utero, during adolescents and while pregnant?!

Total Nutrition Technology offers a program specific to women wanting to get pregnant, that are pregnant or to women that have recently had a baby called TNT Moms. Nutritional needs are more important than ever during these time periods and we can create a customized plan for you that meets your needs and your baby's needs.

As a mom or soon-to-be mom, what are some of your diet and exercise challenges?

Health Educator Susan Simko Welcomes Third Child

2009-05-27T13:37:00.000-04:00

Total Nutrition Technology’s own Susan Simko, a health educator who leads our TNT Mom program, recently gave birth to her third son, Teagen Michael, on April 24th. Her twin sons, Caden and Rylen, are two years old and guess what ... they all share the same birthday! How amazing is that! We all knew Susan was a perfectionist, but wow!

For many reasons, Susan is extraordinary. While pregnant with her twin boys, she maintained an impressive health and fitness routine. Post-delivery, Susan found ways to incorporate her boys into her fitness routine, which enabled her to lose the weight more quickly. Her boys were big fans of their morning and afternoon walks and I’m sure Teagen will enjoy them as well!

Susan clearly understands how pregnancy can affect your diet and fitness regimen and the importance of eating well for you and your baby. She also understands firsthand the struggles of fitting in exercise while managing family and work. For this reason, we asked Susan to lead our TNT Mom program.

Many moms struggle with finding time to eat healthy and exercise when taking care of one or several children. Whether working full-time, part-time or staying home with your children, Susan inspires others to improve their health, lose weight or just find more energy for the day. Susan certainly realizes that not everyone will be interested in replicating the intensity of her own workouts, but instead she works with each woman on developing their own health plan.

She’s the perfect person to help guide other mom’s to their optimal health. While she leads a very active life, she also knows what its like to want to do nothing else buy lay on the couch. Susan’s boys help keep her motivated and she feels like a better mom because she feels good about herself. What better person to help inspire other mom’s than someone who has gone or is going though the same stage in life.

Congratulations to the Simko family on the birth of Teagen!

For more information on our TNT Mom program or to schedule a time with Susan, call (704) 549-9550 or visit our Web site. Susan is currently working with clients via the phone and online. Another added benefit for parents!