Dodge the Biggest Diet Roadblocks - from Iron-Bound Gym

It's a frustrating fact. As you get closer to your target weight, losing gets harder. Three reasons why and how to get past them.

*You need fewer calories -Your now-smaller body requires less fuel. And evidence shows that people who've shed pounds need 20% fewer calories to maintain their weight than those who haven't, says Domenica Rubino, of the George Washington University Weight Management Program.

Plateau Buster - Practice instant portion control by filling your plate with half produce, then divide the other half between lean proteins and whole grains.

*Your metabolism has become sluggish - Your body goes into famine mode when you diet, holding on to calories and fat stores at the expense of muscle and lean tissue. Lean muscle means you'll burn calories at a slower rate.

Plateau Buster- Double your intake of amino acid leucine, found in protein. Research suggests 9 or 10 grams (the amount in bout 3 servings of protein) to ramp up your metabolism. Leucine helps preserve muscle tissue while you slim down, which in turn helps you burn at faster.

*You're hungrier - When your weight drops, so do levels of the feel-full hormone leptin. In fact, strong signals from your gastrointestinal tract, brain, and fat cells all tell your body to eat, eat, eat!

Plateau Buster - Sounds crazy, but you may need to eat more fat. Your body takes longer to digest it, which causes you to feel fuller for longer. Get at least 20% of your calories from unsaturated fats like olive oil and nuts.


Iron-Bound Gym
4325 New Town Avenue.
Phone: 757-229-5874

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"Wellness Training" is the process of building balance in your lifestyle by utilizing personal training, massage therapy, & self help techniques. An emphasis on posture correction & building a strong heart are the basis of "Wellness Training". By customizing many techniques of both massage therapy & personal training to the clients individual needs & goals, posture correction & a stronger heart can be acheived. Whether your needs are better health, fitness, or performance; the "Wellness Training" approach can be beneficial to all.

Did you know that July is National Blueberry Month?  Who knew!  In 1999, the USDA proclaimed July to be the month to celebrate all things blueberry.  Click here to read the proclamation.  I think they couldn't pick a better a fruit.  Blueberries are among the fruits with some of the highest antioxidants, contain vitamins C and E, and have been found to help slow aging. Research is proving that blueberries are one of the best things you can eat.

I have fond memories of picking blueberries and other fruits and vegetables.  My sister and I used to spend summers with our grandmother.  She loved fresh fruit and we would spend many an afternoon picking fruit and veggies at local farms. Afterwards we would come home and bake blueberry cobblers and can veggies. We had so much fun picking fruit and then enjoying it later.  Fresh fruit is so delicious. It's great fun and it's a nice, outdoor experience. So, in honor of my grandmother and National Blueberry Month here is a list of places to go to pick blueberries.  Plan your trip while the picking is good.

The Benefits of Flaxseed
By Carol Sorgen
WebMD Feature

Flaxseed may be on everyone's lips -- and in everyone's cereal -- but this new darling of the plant world has been around for more than 4,000 years, known even in the days of Hippocrates for its healthful benefits.

The Benefits of Frequent Massage

In response to massage, specific physiological and chemical changes cascade throughout the body, with profound effects. Research shows that with massage:

• Arthritis sufferers note fewer aches and less stiffness and pain.
• Asthmatic children show better pulmonary function and increased peak air flow.
• Burn injury patients report reduced pain, itching, and anxiety.
• High blood pressure patients demonstrate lower diastolic blood pressure, anxiety, and stress hormones.
• Premenstrual syndrome sufferers have decreased water retention and cramping.