Smart Weight Loss - September 2017

3 TIPS ON USING YOUR MIND IN ACHIEVING YOUR PEAK FITNESS 

Issue 21 I September 2017 

A 2-Part Intro On 

BREATHING 

AND PILATES 

5 Tips To 

INCREASE YOUR 

ENERGY 

3 Healthy Principles 

FOR KIDS WHEN 

EATING OUT 

4 Pointers On 

SETTING REALISTIC 

FITNESS GOALS 

3 Pointers On 

HAVING DAYS OFF 

FROM EXERCISE 

4 PRINCIPLES ON HOW EXERCISE AFFECTS YOUR METABOLISM

Contents 

Issue 21 • September 2017 

06 

EDITOR’S NOTE 

07 

A 2-PART INTRO ON 

BREATHING AND PILATES 

13 

5 TIPS FOR EXERCISING 

WITH YOUR KIDS 

20 

2 POINTERS TO BOOST 

YOUR METABOLISM WITH 

WATER 

26 

4 POINTERS ON SETTING 

REALISTIC FITNESS GOALS 

33 

39 

45 

A 2-PART GUIDE ON HOW 

TO HELP YOUR CHILD LOSE 

WEIGHT 

3 POINTERS ON HAVING 

DAYS OFF FROM EXERCISE 

3 HEALTHY PRINCIPLES FOR 

KIDS WHEN EATING OUT

Contents 

5 TIPS TO INCREASE YOUR 

ENERGY 

51 

3 TIPS ON USING YOUR MIND 

IN ACHIEVING YOUR PEAK 

FITNESS 

A 2-PART WALKTHROUGH 

TO OVERCOME CHILDREN’S 

WEIGHT SELF-ESTEEM 

PROBLEMS 

59 

65 

A 2-PART OVERVIEW OF 

METABOLIC RATES 

4 TIPS ON HOW TO 

ENCOURAGE A HEALTHY 

BODY IMAGE IN YOUR CHILD 

A 3-PART GUIDE TO A 

BALANCED DIET FOR 

CHILDREN 

4 PRINCIPLES ON HOW 

EXERCISE AFFECTS YOUR 

METABOLISM 

A 2-PART GUIDE ON 

PREVENTING OBESITY IN 

YOUR CHILD 

72 

78 

85 

91 

98

Issue 21 I September 2017 

Editor 

Ralph Dozier 

Writer 

Marianne Williams 

Head of Creatives 

Nyvia Ross 

Graphic Designer 

Michael Juanson 

Quality Assurance Editor 

Nicole Ross 

Junior Editor 

Keeneth Ross 

Digital Property Managers 

Maharlika Matutinao 

Layla Anaya 

Digital Property Assistants 

Krystine Sitjar 

Warren Nietes 

Online Presence: 

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For advertising concerns 

please contact KJ Ross at 

kjross@authoritativecontentllc.com 

Smart Weight Loss Magazine content 

cannot be copied or reproduced in any 

form without the written permission 

of the publishers. Smart Weight Loss 

Magazine editors and publishers shall 

not be held liable for any unsolicited 

materials. All prices and specifications 

published in this magazine are subject 

to change by manufacturers, agency 

and retailers. 

Welcome to the September 2017 issue of Smart Weight Loss Tips Mag! It’s that time of year 

again: the crossroads between the end of summer, and the beginning of fall. You worked 

hard for that summer body to show off at the beach, and now you’re thinking you can relax 

a bit on the diet and fitness. But you can stay in shape, all year round, without depriving 

yourself of the things you love. And we’re here to show you how. 

In the last issue, you became a fat-burning machine, learned the do’s and don’ts of losing 

weight painlessly, hunger-slaying super foods, and more. We talked about the “real” Chinese 

diet, calories in alcohol, and the role of sleep in your fitness routine. In this issue, we get right 

into days off from exercise, exercising with your kids and helping them to stay fit, boosting 

your metabolism, and more. 

At Smart Weight Loss Tips Mag, we believe that fitness isn’t just 

a summertime thing. It’s not about bending over backwards to be 

in bodybuilder shape all the time - that’s unsustainable - but you’ll 

find with our magazine that you can easily get in great shape with 

only a few lifestyle changes. Once you learn these principles, pass 

them on to your loved ones. They’ll be thankful! Thanks for reading, 

and don’t miss our next issue! 

Regards, 

Ralph Dozier 

RALPH DOZIER 

Editor 

Smart Weight Loss Magazine 

EDITOR’S NOTE 

6 

| September 2017

A 2-Part Intro On 

BREATHING AND PILATES 

by 

Ralph Dozier 

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If you’re looking for info on how to do Pilates correctly, then these 2 tips will 

help you get up to speed and avoid improper breathing. 

Does it really 

matter how 

you breathe 

when you are 

performing 

Pilates movements? If you 

want to get the most out 

of your physical fitness 

efforts, then yes, it does. 

When you work out 

aerobically, as in when you 

go for a run or take a swim, 

proper breathing patterns 

ensure that your muscles 

receive enough oxygen 

to contract correctly. This 

improves your circulation 

and helps you develop 

more lean muscle mass. 

But relatively new research 

conducted at the University 

of Mexico shows the 

importance of proper 

breathing techniques 

during non-aerobic forms 

September 2017 I 

7

If you’d like to prevent your children from becoming unhealthy, read these 3 tips on how to design a balanced 

diet for them. 

 

CLICK HERE TO LEARN MORE 

of exercise as well. These include Pilates, 

yoga and tai chi, just to name a few. Here is 

exactly what happens, and why breathing 

is so important during Pilates. 

1 

YOUR BREATHING 

AND YOUR BRAIN 

The part of your brain which controls 

your respiratory system automatically 

sends millions of messages a day that 

tell you when to breathe. You may not 

be consciously taking in and expelling 

air, but your brain is constantly working 

on this. This does not matter if you are 

watching TV, running, lifting weights or 

sitting through a boring meeting at work. 

Researchers at the University of Mexico 

found that when you exercise, your brain 

becomes extra-aware of the lactic acid and 

carbon dioxide which is increased anytime 

you exercise your muscles. It then sends 

a high alert message to your respiratory 

system which gets you breathing deeper 

and faster. This is so you can increase the 

amount of oxygen that is pushed throughout 

your body to displace that extra carbon 

dioxide. That is why you start huffing and 

puffing when you perform Pilates, yoga or 

exert yourself in any other way. 

8 


2 

THE IMPORTANCE OF 

BREATHING IN PILATES 

Even though that research on the importance 

of breathing and exercise is recently new, the 

German-born founder of Pilates understood 

this when he developed his physical fitness 

system in the 1920s and 30s. Joseph 

Pilates devotes an entire section in his 

famous “Return to Life” on the importance 

of breathing when you practice Pilates. 

Calling it one of the most important 

principles of his exercise method, he 

referred to breathing as a “bodily housecleaning 

with blood circulation”. He 

recommended proper full inhalation and 

forced exhalation - in other words, deep 

breathing. He talked about squeezing 

out your lungs as you would ring out 

a wet towel. Breathe out with your 

effort and in on the return. Not only will 

you feel more invigorated, but as your 

muscles repair, they will be stronger and 

healthier than if you breathed incorrectly. 

Whether performing Pilates at home or 

during a class with others, learn to breathe 

properly. You will get the maximum results 

from your efforts, enjoying the benefits 

of what Joseph Pilates called one of the 

important cornerstones of a lifetime of 

physical fitness when you exercise. Use 

the information in this article to make the 

most out of breathing while doing Pilates. 


9

5 Tips For 

EXERCISING WITH YOUR KIDS 

by 


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Try the following 5 ideas to get you exercising with your children, instead of 

simply preaching to them about staying active. 

From the time that your children 

are toddlers until they reach 

adulthood, they spend a 

lot of time strapped into a 

car safety seat or sitting in 

front of a monitor. You want your kids to 

exercise more, but it’s sometimes tough 

to get them motivated. Children look up 

to and emulate their parents, so why 

not exercise right alongside your kids? 

The benefits of getting active with your 

children are many. Heart health goes up, 

so do calorie and fat burning, and your 

family’s risk of getting sick goes down. You 

spend valuable time together, which can 

strengthen the bond of your relationship. 

You physically and mentally benefit from 

the rewards that exercise offers, and getting 

active together limits both you and your 

child’s time in front of an energy-sapping 

smartphone, television or computer screen. 

Try the following 5 ideas to get you 

exercising with your children instead of 

simply preaching to them about staying 

active. You may find the rewards go far 

beyond physical fitness. 


13

Looking for info on how to increase your energy? These 5 tips will help you avoid nutritional stress, 

unsustainable energy levels, and more. 

CLICK HERE TO READ MORE. 

1 

SCHEDULE BEFORE OR 

AFTER MEAL WALKS 

A one mile walk burns roughly 100 

calories. Taking a walk after eating is a 

good way to burn off those calories from 

dinner and help with digestion. But you 

don’t have to take your kids walking a 

mile to benefit from this time together. 

Walk around your neighborhood before 

or after breakfast or dinner. It can be 

an educational and enjoyable moment 

for you and your kids. Point out and 

comment on the landmarks, pets, house 

colors, trees or other objects along 

the way, making the walk memorable 

and enjoyable. 

2 

SCHEDULE “PICK YOUR 

OWN” SPORTS DAYS 

This can also be a nighttime activity. Pick 

one day a week that you allow your child to 

choose a favorite sport or physical activity 

to enjoy. Get the whole family involved. 

14 


Each week, allow a different family 

member to choose a favored exercise 

routine or sport. FitDeck.com makes a 

deck of cards with different exercises on 

each. Simply draw a card and perform 

that activity, for a simple spin on physical 

fitness that keeps kids engaged. 

3 

GO CAMPING, FISHING, HIKING 

Exposure to the sun, even just 10 

minutes, delivers healthy levels of vitamin D 

and vitamin K. Aside from getting a healthy 

dose of these vitamins, it can benefit other 

aspects of their health. Getting into the 

great outdoors minimizes sedentary time 

spent on a cell phone, tablet or laptop. 

Fishing, camping and hiking all teach 

teamwork, planning, preparation and survival 

skills. These essential life skills are additional 

benefits of doing fun outdoor activities. You 

and your children are exercising without 

even knowing it when you take a hike, spend 

the weekend camping or enjoy a fishing trip. 

4 

FORM YOUR OWN BIKER GANG 

Bikes are relatively inexpensive, affordable for just about every budget level. 

Apart from the wide range of prices available for you when choosing a bike, there 

will be minimal cost related to owning a bike. Most major cities offer free bikes 

to those that cannot afford them, and bike rental locations are common as well. 

Make a biking day, where the family rides together. To keep boredom from setting in, 

choose a different venue for your biking experience each time. You can even plot out 

with everyone the route you want to take. 


15

5 

GO DOG WALKING OR SPOTTING 

Take the dog for a walk. This can be 

a family activity, with a different person 

rewarded with holding the leash each 

time. You can also explain to your kids that 

the exercise is good for the dog as well. 

Don’t have a dog? Go dog spotting (or 

cat spotting, for that matter). The idea is 

to make walking, therefore exercising, 

the secondary objective, selling your 

child on a fun activity rather than the 

walking which is required to accomplish it. 

As you can see from this article, there are 

a number of ways to make exercising with 

your kids an enjoyable and educational 

activity. Use exercise to build a stronger 

bond with your kids and save them some 

time away from electronic devices. Not only 

does your kid’s bodies become stronger 

but also the bond with you as well. 

16 


2 Pointers To Boost Your 

METABOLISM 

WITH WATER 

by 

Ralph Dozier 

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Check out these 2 tips on boosting your metabolism by drinking water and 

steer clear of an unsuccessful weight loss program. 

Most studies 

show drinking 

water does 

boost your 

metabolism, 

but by how much? 

According to a 2003 study 

published in the Journal 

of Clinical Endocrinology, 

participants showed a 30 

percent metabolic increase 

that lasted between 10 and 

40 minutes after drinking 

two cups of water. By 

drinking the recommended 

8 cups per day, you would 

burn an additional 96 

calories. Other studies 

support these finding, 

just not to this great of 

an extent. The following 

pointers will show you how 

drinking water can boost 

your metabolism. 

20 


If you’re looking for info on how to help your child lose weight, then these 2 tips will help you get up to speed 

and avoid using diet supplements. 

 


1 

DRINK SMART 

Keep in mind, drinking water 

alone will not increase your metabolism 

enough to show any appreciable weight 

loss, but when added to your other 

weight loss efforts it will help, plus it 

will keep you from being dehydrated 

- a major nemesis to weight loss. If 

keeping hydrated is part of a weight loss 

strategy, then why do 22 percent of us 

not get our 8 glasses per day? Because 

we falsely use thirst as our guide to drink. 

Most studies have found that by the time 

you feel thirsty, you have already lost 2 

percent of the water in your body. While 

that might not sound like much, it is huge 

when our body is made up of at least 50 

percent water. There are a few hacks you 

can use to get the most metabolic increase 

from the water you drink such as drinking 

cold water or drinking water with lemon. 


21

2 

COLD WATER AND 

WATER WITH LEMON 

When you drink something cold, the 

body has to work harder to warm the 

liquid up to body core temperature. 

The warming process burns additional 

calories over drinking tepid to lukewarm 

water - water that is closer to body core 

temperature. Adding lemon to your 

water does a couple of things - 1) it 

makes your water taste better and 2) one 

lemon has up to 40 percent of your daily 

requirement of vitamin C and provides 

the replacement of the electrolytes 

potassium, magnesium, sodium and 

calcium lost during an exercise workout. 

All with the addition of only 15 calories. 

It is easy to lose track of how much (or how 

little) water you drink in a day. An easy way 

is to fill a pitcher with 64 ounces of water, 

add the juice of one lemon and put it in the 

refrigerator. All three hacks accomplished 

at once. Periodically throughout the day 

get a glass of water from the pitcher. Make 

sure it is empty by the end of the day. 

Drinking an adequate amount of water 

not only speeds up your metabolism, but 

is so important for good health. Make it 

a part of your daily regimen so that you 

ensure you are getting enough. Use the 

pointers you have learned it this article 

to boost your metabolism in drinking that 

glass of water. 

22 


4 Pointers On Setting 

REALISTIC FITNESS GOALS 

by 


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Exercise burnout is a real thing. Use these pointers to help you achieve that 

fitness goal! 

Setting a goal can keep you 

focused and help steer you 

toward a particular objective. 

However to be successful at 

reaching your goal, it has to 

be specific, realistic and achievable. For 

example, let’s take the goal “I’m going to go 

to the gym every day”. Use pointers to guide 

yourself in setting realistic fitness goals. 

1 

BE AS VERY SPECIFIC AS YOU CAN 

To be specific, the goal would have 

to be amended by adding two things: 

How long am I going to go to the gym 

every day? And what am I going to do 

once there? You need to state specific 

details when you want to make your goals 

realistic. If it is not specific, you fail to 

visualize yourself reaching your goals. 

26 


Utilizing your metabolism is key in building a fit body. These 4 tips will set you on the proper path. 


A goal can’t be open-ended. It has to 

have a defined ending point. Otherwise 

with this goal, “I’m going to the gym 

every day until I die!”, in terms of being 

specific, a better goal would be “I’m 

going to go to the gym every day for 

the next two months.” But as you’ll see 

next, that goal is not realistic. 

2 

BE INFORMED, BE REALISTIC 

To be realistic, you have to have 

a reasonable chance of attaining any 

goal. The goal of going to the gym every 

day is not. One of the generally agreed 

upon tenets of fitness is the body has 

to have at least one day per week off 

so it can rest, rebuild and repair itself. 

The stated goal of going to the gym every 

day does not allow us that one day per 

week off. If you set a goal such as going 

to the gym everyday, you will easily lose 

steam. So from a realistic standpoint a 

better stated goal would be “I’m going to 

go to the gym six days per week for the 

next two months.” 


27

3 

WORK TOWARDS AN 

ACHIEVABLE GOAL 

From the achievability aspect, how much 

time each day do you have free that 

you can devote to going to the gym. 

Thirty minutes ... 45-minutes ... one 

hour? And what am I going to do once 

at the gym? With my stated goal, I 

don’t know. 

The current goal is to show up at the gym 

each day. Just going is not working toward 

a fitness goal. We have to have a specific 

plan of what we are going to do each 

day while there. 

28 

| September 2017 

4 

THE RESTATED GOAL 

If you have been experiencing 

pitfalls in your fitness goals, it is time to 

restate your goals. Given the pointers 

provided, you can now state better goals 

in your journey towards fitness. A better 

stated goal would be “I’m going to go to 

the gym six days per week for the next 

two months; four days will be a one-hour 

cardio routine each day while two days will 

be a one-hour strength training routine.” 

Now our goal is specific (I planned out and 

know which type of training and routine I’m

doing each day for the next two months). 

Now our goal is realistic (six days per week 

at the gym with one day off). Now our goal 

is achievable (I have one hour each day to 

devote to exercising). See the difference? 

Specific, realistic and achievable. 

5 

WRITE IT DOWN 

The fourth thing with goals is they 

have to be written down and posted 

somewhere where you will see them 

all the time. If you do this, you would be 

reminded every time about your fitness 

goals and revisit your motivation on why 

you have set a goal in the first place. It 

will help to put them in a place where 

you can see them the moment you wake 

up, but there are other strategic places. 

Usually on the refrigerator is a good place 

as you’ll see them multiple times per 

day. The clock on the wall is a good place 

as well, and you can tell yourself that 

it tells you that it is time to get fit. If not 

written down, they are soon forgotten. 

When stating a goal, don’t set yourself up 

for failure. Make sure your goal is attainable 

with a definite end result. Use the pointers 

above to help you achieve that fitness goal! 


29

A 2-Part Guide On How To 

HELP YOUR CHILD 

LOSE WEIGHT 

by 

Ralph Dozier 

Follow Us: 

If you’re looking for info on how to help your child lose weight, then these 2 

tips will help you get up to speed and avoid using diet supplements. 

There are several 

weight loss 

supplements 

on the market 

today. If 

your child is overweight, 

you might have thought 

about reaching for that 

supplement and give it 

to your child. However, 

healthcare professionals 

are in agreement that none 

are safe for children under 

the age of 18. In fact, many 

could end up harming 

instead of helping your child. 

The only true (and proven) 

way for your child to lose 

weight is through diet and 

exercise. There isn’t a “magic 

pill” that will melt off weight 

that many companies would 

like you to believe. The 

following points guide you 

on how to help your child 

lose weight. 


33

Check out these 2 tips on boosting your metabolism by drinking water and steer clear of an unsuccessful 

weight loss program. 

 


1 

A DIET PROGRAM IS 

A FAMILY AFFAIR 

If your child is overweight, most likely 

other family members are as well and 

they can also benefit from changes 

to a healthier diet. The key to getting 

your child to lose weight is by making 

small, almost un-noticeable changes 

to everyone’s diet. Do not single out 

your child by providing him/her with 

their own diet! That does nothing but 

erode their self-esteem which may 

already be low because of their weight. 

Move your family toward a healthier 

lifestyle by first having everyone eat at the 

table as a family, not in front of the T.V. 

or in their room. Studies have proven that 

children who eat with their family are less 

likely to be overweight. Make it easier for 

your child to eat fresh fruit and vegetables. 

Start by having a bowl of apples and 

oranges on the table throughout the day. 

Or keep washed, bite-sized vegetables 

with a healthy dip in the refrigerator. 

Next, start gradually cutting back on 

sugared drinks and sodas (even diet and 

fruit punch are not good for them). Start 

by cutting back by one the first week, two 

the second week, etc. until your child is not 

drinking any at all. Encourage your child to 

drink water instead. Make sure your child 

has time to eat breakfast. Your mother 

was right - it is the most important meal of 

the day, but many children do not eat. As 

counter-intuitive as it may seem, skipping 

breakfast leads to weight gain. 

34 


2 

MAKE EXERCISE A FUN ACTIVITY 

The first step in getting your child 

more exercise is to limit time spent watching 

T.V. or playing video games. Instead, use 

that time doing physical activities, such as 

playing outside or engaging in a sport or 

going for a walk as a family. Geocaching is a 

fun sport for children of all ages (and adults 

too). The physical activity has to be fun 

or you’ll encounter resistance to doing it. 

Another way to get your children 

interested in eating healthy is to get 

them to participate in meal planning and 

grocery shopping. Not only will they learn 

what foods are healthy, but they will get 

exercise just from walking around the 

grocery store and a sense of ownership 

from helping. Try to park far from the 

grocery door to put in additional steps. 

As mentioned at the beginning of this 

article, you must not give your child diet 

supplements. There are healthier, natural 

and more cost-effective options. As stated, 

there is no “magic pill” to make your child 

lose weight but the above points are tried 

and tested methods. 


35

3 Pointers On Having 

DAYS OFF FROM EXERCISE 

by 


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Getting back into the exercising groove after an extended break can be tough. 

These 3 pointers will explain why it’s all about your state of mind only. 

If your fitness goal is building 

or toning muscle, you can 

actually benefit from taking 

some time off from exercising. 

Why? Because muscle repairs, 

tones and builds itself during your recovery 

period. The recovery period indicated here 

is the time between your workouts and not 

during your workouts themselves. 

1 

TAKE A DAY OFF PER WEEK 

So from a weekly standpoint, 

you should take at least one day off. 

Some people like to exercise for six 

straight days, doing cardio four days 

and strength training two days per 

week. Just ensure you don’t do strength 

training two days in a row, unless 

you work different muscle groups. 


39

If you’d like to avoid facing a lack of motivation for fitness, have a look at these 3 tips to get into the 

right mindset. 

 


Other people like to take their day off midpoint 

through their weekly routine. You 

need to carefully plan your days off from 

working out. When you take your day off is 

up to you, but make sure you get at least 

one day off per week. 

2 

WHAT DOESN’T CHANGE FROM AN 

EXTENDED BREAK 

But what if your break extends for a 

longer period of time - say for a week 

or two-week vacation? Muscles are 

resilient, but it still takes them time 

to adjust to a change whether that 

change is a new routine or a break 

from exercising. The bottom line is 

your fitness level won’t change much, 

if at all, if you don’t hit the gym while 

on an extended break from the gym. 

What about the extra food we all tend to 

eat while on vacation? That won’t hurt 

you either. As a matter-of-fact, it will 

help replenish your energy stores that 

you usually burn up when exercising - fill 

your tank back up if you will. 

40 


3 

WHAT CAN CHANGE 

When you start back up, you may 

have to drop back on your training intensity 

just a little and then gradually build back 

up to the point you were before your break. 

You don’t want to find yourself going back 

to an exercise routine only to quit the 

next day because you strained yourself 

too hard. But as far as loss of definition 

or muscle mass, no you won’t notice any 

difference coming from an extended break. 

But what you can lose during an extended 

break is motivation - the desire to start 

back up again. Consistent exercising is 

a habit - one that is easy to maintain 

when doing it on a frequent basis. But 

not exercising can become a habit, too, 

especially after not doing it for two weeks. 

So getting back into the exercising groove 

after an extended break can be tough and 

has everything to do with your state of 

mind and nothing to do with your physical 

condition. Hard core exercisers will have 

an easier time getting back to exercising. 

It is the “recreational” exercisers that can 

find it hard to regain their motivation and 

momentum. View your time away from the 

gym once or twice a year as a well-deserved 

break, but like all breaks, they must end 

and you revert back to your normal routine. 

Use the pointers mentioned when taking 

days off from your exercise routine. 


41

3 Healthy Principles For 

KIDS WHEN EATING OUT 

by 

Ralph Dozier 

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Getting your 

kids to eat 

healthy when 

dining out can 

be a struggle. 

When hungry, their natural 

tendency is to want to 

hit the first fast food 

restaurant they come to. 

However, you can help 

them learn how to make 

healthy choices in food and 

still enjoy eating it. 

1 

Read these 3 tips on eating out and avoid the frustration of going for 

unhealthy food choices. 

PLAN CAREFULLY 

WHERE TO EAT 

First, if you have the time, 

choose a sit-down venue 

instead of fast food. 

Usually eateries serving 

Asian cuisine, seafood or 

offering a salad bar are 

usually better healthy 

options over fast processed 

food places. If pressed 

for time and you have to 

stop for fast food, look 

for options on the menu 


45

If you’d like to avoid problems with self-esteem for your child, then make sure you take the time to read these 

2 tips on how to solve weight problems. 

 


that are grilled instead of fried. Chicken 

is usually a better option than beef as 

it is generally lower in saturated fat. 

If you know where you will be eating, go 

online to the restaurant’s website before 

leaving home. Review their menu with 

your child and assist them in making smart 

choices on what they will order once there. 

Not only is it an opportunity to teach your 

child how to make healthy choices in a 

non-rushed setting, but it prevents the 

impulse ordering of unhealthy food, if prior 

planning was not made ahead of time. 

2 

LOOK FOR HEALTHY OPTIONS 

Grilled chicken strips are a 

healthier choice than chicken nuggets 

or a hamburger. Many fast food places 

now offer healthier choices on their kids’ 

menu that include fruit slices, yogurt 

and a variety of fat-free or low-fat milk 

in addition to the main entree. These 

meals are not only lower in saturated fat, 

but they offer higher nutritional value. 

Other healthy options could include 

ordering a side salad with grilled chicken 

(but with a low-fat dressing on the side) 

46 


instead of topping it with bacon, cheese 

and a high-fat dressing. Or go for a smaller 

portion of fries instead of super-sizing it. 

Avoid ordering items that boast batterdipped, 

breaded or creamy as these items 

will be higher in unhealthy fats and sodium. 

3 

BE A NUTRITION MODEL 

FOR YOUR CHILDREN 

You are a role model to your kids. 

So you can’t expect them to order 

something healthy if you order a triplepatty 

burger with a super-size fries. Set 

the example by ordering healthy also. 

In today’s generation, we eat out more 

frequently now than even our parents 

did. Teaching your child how to make 

healthy decisions when dining out is a lifeskill 

that will serve them well throughout 

their life. Don’t pass up this opportunity 

now only to wish you had done it later. 

With careful planning and with some extra 

effort to be conscious, you can make eating 

out a healthy experience for you and your 

kids. While it may take some getting used 

to at the beginning, as a parent you will 

want to make sure that your children get 

the best even if it is not a hamburger. Use 

these principles to help remind you on how 

to achieve a healthier dine out experience. 


47

5 Tips To 

INCREASE YOUR ENERGY 

by 


Follow Us: 

Looking for info on how to increase your energy? These 5 tips will help you avoid 

nutritional stress, unsustainable energy levels, and more. 

Having more energy is appealing 

to anyone just wanting to get 

more out of their day. But in 

reality, many in our society 

struggle with low energy. It 

is very common to feel sleepy after a big 

meal or experience lack of energy in the 

middle of the day. We usually fix this 

energy gap with caffeine, however, as you 

read on you’ll see this is not sustainable. 

What we should really want is sustainable 

long term energy. For athletes, it is 

extremely important for them to recover 

fast and the same time have more energy. 

This is why they need to understand how 

to gain more energy naturally. Here are 5 

tips on how to increase energy and fight 

stress naturally through food. 

1 

AVOID NUTRITIONAL STRESS 

Everybody is exposed to daily stress, 

but did you know we can categorize stress 

into two? The two categories are called 

uncomplimentary and complimentary 

stress. Complimentary stress is the stress 

where we see an actual return or benefit. 

Example of this would be exercising 

wherein we use stress to get our body and 

muscles conditioned. Another example 


51

Try the following 5 ideas to get you exercising with your children, instead of simply preaching to them 

about staying active. 

 


is working on a project for work. This 

is sometimes called production stress 

which is created in the process of 

achievement. The project can be stressful 

but there is an actual output wherein we 

accomplish the project we set out to do. 

Uncomplimentary stress is stress that 

does not provide any benefit or return. 

Examples of this are environmental stress, 

emotional stress, and nutritional stress. 

Note that for some of those listed above, 

we have no control over, like emotion and 

environmental stress. Despite our lack 

of control over certain stress factors, we 

can have definite control over what we 

put on our plates. Interestingly, did you 

know that there is such a thing called 

nutritional stress and it can amount 

to 40% of total stress in our daily lives? 

What is nutritional stress anyway? 

Nutritional stress is when our body is 

taxed by regularly consuming refined 

foods that are very common in our 

society. Nutritional stress is also caused 

by the lack of nutrient-dense whole 

foods in our diet. You will be shocked 

to learn about how largely nutritional 

stress plays in total daily stress. 

52 


If we focus on eating high net gain or 

nutrient-rich foods, we can lower up to 

40% of stress in our daily lives. Imagine 

if we can remove half of our daily stress 

and how much more energy we could use 

to accomplish other things. This added 

energy can be devoted to accomplishing 

work, exercising ,or being productive 

towards our goals. 

2 

INCREASE YOUR ENERGY WITH 

HIGH NET GAIN FOODS 

Did you know that digestion is one of the 

most stressful activities our body can do? 

All of us have experienced that feeling when 

we ate a huge meal and we immediately 

want to take a nap after. This is due to 

our body expending it’s energy trying to 

digest or process the meal we just ate. 

However, digestion also largely depends 

on what type of food we eat. The more 

we focus on nutrient-rich foods or high 

net gain foods, the more energy we will 

naturally have because we are able to 

conserve more energy as these foods 

give us more bang for our buck. To put it 

simply, these foods are easier to digest. 

When eating high net gain foods, we 

actually gain something in return 

when we consume them. To give you 

an idea, whenever we consume food, 

our body has to use energy to break it 

down, and most of the time our body 

unfortunately needs to expend more 

energy than what it gets out of in return 

when we consume processed foods. 

For example, when we consume a meal 

of white rice, soda, and some animal 

protein, our body has to use a lot of its 

energy in breaking down these foods. The 

nutrients our body gets in return is very 

little for the energy we expended since 

we ate mostly empty calories devoid of 


53

nutrients. Most of the time, we end up 

with negative energy loss side effects, as 

we used more energy digesting than what 

we absorbed in return. In contrast, when 

we consume raw fruits and vegetables or 

other whole plant-based foods such as 

brown rice and legumes, we are able to 

maintain a high net gain of energy, since 

these foods are easily digestible and are 

high in nutrients which our body needs. 

To give you an idea, say I am making an 

investment of 5,000 dollars, I expect 

to get more than my initial investment 

after some time. Perhaps I would get 

20% or I could make 600 dollars after 

my expense. However, when I invested 

said 5,000 dollars, it ended up costing 

me more, and I didn’t make anything in 

return. This is precisely what happens 

when we consume low net gain foods, 

as we always end up expending more 

energy than what we gained in return. 

Raw fruits and vegetables are examples of 

high net gain foods. Foods such as white 

rice, bread and pasta, despite being plantbased 

are included in the list of low gain 

foods because they have been processed 

and stripped of essential nutrients from 

nature. The lower on the food chain and 

closest to nature we eat (fruits, vegetables, 

grains, legumes), the higher the net gain 

will be for ourselves. 

3 

DITCH THE COFFEE 

Caffeine for energy is very common 

and widely accepted in society. Aside 

from coffee, there are other commercial 

sources of caffeine that is used for energy 

boost. However, relying on coffee or 

other caffeine drinks is not sustainable 

because whenever we rely on them for 

energy, we stress our adrenal glands. 

To explain further, whenever we gain 

energy through stimulation, in this case 

coffee, it produces short-term energy that is 

always followed by fatigue. Unfortunately, 

this ends up in a cycle, us relying on 

caffeine for short-term boost, stressing our 

adrenal glands resulting to weariness. To 

address this exhaustion, we reach for more 

stimulation and the cycle continues. 

54 


4 

GET QUALITY SLEEP 

Quality sleep is essential for 

energy, but did you know that only in 

the deep phase of sleep called delta 

that our body and cells regenerate? 

When we are overly stressed, whether 

because of work or poor diet, our cortisol 

which is our stress hormone, rises up. 

When our cortisol remains elevated, it 

prevents us from reaching a deep phase 

of quality sleep for rest and relaxation. 

It is not uncommon in our society to 

experience having trouble falling asleep. 

Sometimes, despite sleeping for 8 hours 

we still feel tired and sluggish upon waking 

up. This might be an indication of stress. 

5 

ENSURE YOU MAINTAIN 

YOUR WILL POWER 

Finally, to have more energy to accomplish 

things, we need to understand that 

willpower is a finite resource, meaning it 

can run dry. If we do what we dislike for a 

long period of time, this naturally depletes 

our willpower, making any other challenge 

or endeavor increasingly difficult. Forcing 

yourself to do things you don’t enjoy 

will constantly deplete our willpower. 

For people who want to start an exercise 

program or a healthier lifestyle but 

struggle with willpower, it’s best for 

one to introduce an element into their 

life that they enjoy. The best thing to 

do is to choose an activity that is truly 

enjoyable. This will help replenish 

willpower and in turn the energy. 

There are a number of ways to boost your 

energy. From avoiding stress, eating the 

right kinds of food to engaging yourself 

in pleasurable activities. It is important 

that you get enough energy to go through 

the day and then some. Use these tips to 

boost and sustain your energy levels. 


55

3 Tips On Using Your Mind In 

ACHIEVING YOUR 

PEAK FITNESS 

by 

Ralph Dozier 

Follow Us: 

In most cases 

the body can 

accomplish what 

the mind tasks 

it to do (within 

reason). Call it motivation, the 

drive to succeed, goal setting 

or whatever, having the proper 

mindset will get you to your 

goal. Use these tips to get into 

the right mindset to achieve 

peak fitness. 

1 

If you’d like to avoid facing a lack of motivation for fitness, have a look at 

these 3 tips to get into the right mindset. 

DON’T SET YOURSELF 

UP FOR FAILURE 

It is important to get motivated 

when you want to get fit. 

Getting a goal in your head 

on what you want to achieve 

and when you want to achieve 

those goals are a good start. 

But you do have to be careful 

that your mind does not set 

your body up for failure. 

For example, if you are trying 

to lose weight, don’t think 


59

Getting back into the exercising groove after an extended break can be tough. These 3 pointers will explain 

why it’s all about your state of mind only. 

 


that you are going to lose 50 pounds in 

a couple of months - it just isn’t going to 

happen, nor would you want it to happen 

that quickly. But imagine you can lose two 

pounds per week and you can - that is a 

realistic goal. If you set up yourself for 

failure by forming unrealistic goals in your 

head, you can be sure to burn out quickly. 

2 

DO IT FOR YOURSELF 

Another thing about a mindset is 

the goal you set for yourself has to be 

about the betterment of you; not to make 

someone else happy. Take an addiction 

for example - smoking. How many times 

do people try to stop smoking before 

they really do quit? If they are doing 

it because their spouse wants them 

to or for some other reason besides 

them wanting to really quit, they’ll fail. 

But once they set their mind that they do 

want to quit smoking, it happens. It is easy 

to look to other people for motivation in 

wanting to achieve something, but if you 

get to an argument with those people, 

your motivation will be in disarray. So 

the lesson learned is if someone else sets 

your goal, you don’t “own” it and stand a 

greater chance of failing. 

60 


3 

THINK OF A REWARD 

SYSTEM FOR YOURSELF 

Part of a mindset is collecting a 

reward for attaining some type of 

achievement. What will yours be? And 

when? When you set a goal, decide 

your reward at goal or even smaller 

rewards at milestones along the way. 

Make sure your reward does not 

jeopardize your effort. In other words 

if your goal is to lose 50 pounds, your 

reward shouldn’t be eating a bag of 

potato chips. Make your reward tangible 

and worth the effort to obtain, but 

one that won’t sabotage your efforts. 

Once you get close to achieving your peak 

physical fitness goal, set a new and higher 

goal. Success builds on success. Once 

you are in the mindset of working toward 

something, not having that carrot on a 

stick hanging out in front of you can slow 

or even halt your momentum, meaning 

you can fall back into your old ways again. 

Changing a mindset is about deciding to go 

in a different direction, having the drive and 

determination to get there and then staying 

there by making it a habit. It can take up to 6 

months to change a habit so stay the course 

and expect a set-back or two before you can 

say your mindset is your new habit. 


61

A 2-Part Walkthrough To Overcome 

CHILDREN’S WEIGHT SELF-ESTEEM PROBLEMS 

by 


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If you’d like to avoid problems with self-esteem for your child, then make sure 

you take the time to read these 2 tips on how to solve weight problems. 

It is no wonder kids today are 

confused about their identity. 

If you watch television for 

any time at all, it is easy to 

see the double standard in 

the advertisements. On one hand they 

show skinny models as the standard of 

beauty and the next commercial shows a 

mouth-watering triple-patty hamburger 

complete with large fries and a Coke. 

Those models wearing size 0 jeans don’t 

stay thin by eating super-sized meals. 

These two types of ads are at opposite 

ends of the scale. Kids, especially girls, 

want to fit in and if their measurement of 

beauty are the models they see on TV and 

they don’t measure up, it will damage their 

self-esteem. You should remember the 

following points to build their self-esteem 

despite of their weight. 


65

Read these 3 tips on eating out and avoid the frustration of going for unhealthy food choices. 

 


1 

BUILD YOUR KID’S CONFIDENCE 

As a parent, it is your job to paint a 

more realistic picture of beauty early in 

the child’s life, so they grow up knowing 

that beauty is not a measurement of 

how they look, but how they feel. If they 

are self-confident and feel good about 

themselves, then it doesn’t matter what 

number is on their clothes size tag. 

Building that self-confidence in an 

overweight child is difficult at best. While 

they may get the encouragement at home, 

the rest of the world they come in contact 

with can be cruel, thus further eroding 

their positive image of themselves. 

Normal weight kids will poke fun at them. 

In gym class or swim lessons where they 

wear more form fitting clothes, it isn’t 

66 


easy to hide their body. In team sports 

an overweight child may be the last to get 

picked. These are all events that can be 

devastating to a child who has low selfesteem 

to begin with. 

2 

GUIDE YOUR KIDS TO 

A HEALTHY LIFESTYLE 

And ironically, what does a child do that 

comes home emotionally distraught 

- eat. And most likely not something 

healthy. So over time, they pack on even 

more weight, their self-esteem drops 

further and the cycle continues - unless 

you choose to help your kid stop it. 

The way to do that is by introducing 

healthy lifestyle choices to your child at 

an early age. Not only will they learn to 

eat healthy, but they might not become 

overweight in the first place, thus avoiding 

much of the mental anguish that goes with 


67

eing an overweight kid. It is hard being a 

kid today when they are at a normal weight 

- it is twice as hard if they are overweight. 

As part of your family’s healthy lifestyle, 

introduce your kids to physical activity early 

on. Team or individual sports help develop 

healthy bodies and minds; they will learn 

leadership and coping skills that will support 

their self-esteem and carry them into 

adulthood feeling good about themselves. 

The pointers mentioned above can help 

you as a parent to build your child’s selfconfidence, 

no matter their weight. 

68 


A 2-Part Overview Of 


by 

Ralph Dozier 

Follow Us: 

These 2 tips on metabolic rates will help you to stay far away from unhealthy 

weight gains and losses. 

The role metabolism plays 

in regards to how your 

body functions is extremely 

complex. Literally millions 

of processes and chemical 

reactions contribute to your metabolic 

rate. But in simple terms, your metabolism 

is the total of all those processes, which 

converts foods and liquids into energy. 

The way that energy is used falls into 3 

major categories. First is how your body 

stores calories as fat. Next Category is 

how you burn calories as a process to 

create heat or energy. The third is how 

your metabolic process uses calories to 

build muscle, blood, bone and fat. The role 

your metabolism plays in those 3 different 

processes is equally spread out when your 

metabolic rate is “perfect” or optimal. The 

problem is, some people are born with a 

naturally high or naturally low metabolic 

process. The information below provides 

further information on metabolic rates. 

72 


Obesity in your child can be avoided completely. These 2 tips will show you what you can do as a parent. 

 


1 

DIFFERENT TYPES OF 


If you have a tendency for low energy 

levels, you find it hard to lose weight and 

often crave sweet foods like sugar, ice 

cream and pastries, you may have a low 

or slow metabolism. Then there are those 

whose bodies are very good at burning 

calories. They seemingly eat whatever 

they like, exercise very little, are bounding 

around full of energy, and do not have 

an ounce of fat on their bodies. These 

people usually enjoy a very high metabolic 

rate. Finally, when the metabolic role 

that dictates so many bodily functions is 

perfectly aligned, your body spends equal 

amounts of time burning calories, storing 

fat, and building a healthy body. 


73

2 

HOW TO GET AN OPTIMAL 

METABOLIC RATE 

That 3rd category is where optimal health 

can be found. The good news is, if you 

have a naturally high or low metabolism, 

you can do something about it. Ramp 

up the amount of Omega 3 essential 

fatty acids you get in your diet by eating 

fish like salmon, tuna and mackerel. 

Exercise 3 to 5 times a week for 20 

minutes each at a moderately intense 

level. Make sure you get 6 to 8 hours 

of restful sleep each night. Eat some 

protein at breakfast every morning. 

Drink lots of water throughout the day. 

Instead of 2 or 3 big meals, spread your 

daily caloric intake over 5 or 6 meals. 

These are all effective ways to help 

develop, and regulate, a healthy 

metabolism. They begin to move your 

metabolic process in the direction of 

equal burning, building and storing 

activities. This means a healthy, strong 

body, naturally high levels of energy, and 

the ability to maintain a healthy weight 

without unhealthy gains and losses. 

As you have read in this article, 

metabolism plays an important role in 

our daily routine, as it effects our energy 

levels. The good news is that you can 

do something to reach the optimum 

metabolic rate. Use the information in 

this article to attain that metabolic rate 

that makes a healthier you. 

74 


4 Tips On How To Encourage A 

HEALTHY BODY IMAGE IN YOUR CHILD 

by 


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Check out these 4 tips on validating the growth process of your child, and avoid 

having them develop an unhealthy body image. 

Every child is a beautiful, unique 

creation. However, society often 

dictates what is considered a 

“normal” body image in your 

child’s mind. Encouraging 

individuality and uniqueness from a young 

age is very important so that your child grows 

into a mentally strong and happy adult with 

a great self-image. Practice the following tips 

to encourage a healthy body image in your 

child, and you will be proud when he grows 

into a healthy and happy adult. 

78 


Try the following 5 ideas to get you exercising with your children, instead of simply preaching to them 

about staying active. 

 

1 

OPEN UP LINES OF 

COMMUNICATION 

From a very young age, you should let your 

children know they can talk to you about 

anything. Your child is never too young for 

you to promote two-way communication. 

Talk with your children frequently about 

the unique differences in all people. 


Point out examples of children, teens 

and adults the same age that look starkly 

different. Support individuality, proper 

nutrition and exercise. Always be there 

when your child needs to talk about 

whatever is on his or her mind. Encourage 

your children to speak their thoughts by 

eliciting topics out of everyday life. 


79

2 

LEAD BY EXAMPLE 

Children absorb everything. If you 

have a child, you are no doubt amazed 

on a daily basis by the things she says 

and does. Have you ever had to ask 

your child, “Where did you hear that?” 

Children always have their ears and eyes 

turned to high alert, so make sure you 

lead by example. Let your child hear the 

things that you would want your child to 

hear. Most especially, those things that 

encourages your child to view herself and 

her body in a positive way. 

3 

TEACH YOUR CHILD THAT THE 

HORMONES ARE RAGING 

In the tween and teen years, the physical 

move to adulthood begins. So many 

internal processes are on overdrive, your 

child may speak and act irrationally in 

relationship to his body image. Explain to 

him that his body is going through so many 

important physical changes that things 

like pimples, oily hair, lack of coordination, 

skin conditions, growth spurts and voice 

changes can spring up out of nowhere. 

Tell your children that what they are 

80 


experiencing with regards to their 

hormonal changes is normal. You may 

even want to share your experience during 

those times and how your own parents 

were there to explain things to you. Your 

child will be more successful in developing 

and maintaining a healthy body image 

when he understands that this is a natural 

process all children his age go through. 

4 

PROMOTE EXERCISE AND PROPER 

NUTRITION 

It is easier for your child to have a healthy 

body image when he is actually healthy! 

Make time to explain to your child the 

importance of forming healthy habits. 

Promoting proper nutrition and frequent 

exercise at a very young age can pay 

incredible dividends as your child moves 

from toddler to tween to teen to adulthood. 

As much as 60% or 70% of your physical 

fitness and health is determined by 

nutrition alone. Regular exercise just 

makes it that much easier to stay fit and 

healthy, and maintain a good body image. 

Use these facts to motivate your children 

in making healthy choices about food. 

As you have read in the beginning of 

this article, each child is unique, but that 

should not hinder you to promote healthy 

choices for your children. You can use 

these tips to encourage your children to 

learn more about themselves and let them 

know that you are there to support them. 

These tips will surely come a long way in 

facilitating your child’s development. 


81

A 3-Part Guide To A 

BALANCED DIET 

FOR CHILDREN 

by 

Ralph Dozier 

Follow Us: 

If you’d like to prevent your children from becoming unhealthy, read these 3 

tips on how to design a balanced diet for them. 

Not only is it 

important what 

a child eats, 

but also when. 

Whereas it is 

recommended that adults 

eat three meals per day 

with a snack each in the 

morning and afternoon, 

children can also follow 

this eating routine, but with 

the addition of an evening 

snack. So what does a 

balanced diet look like for 

a child? To start, it should 

include foods from all of 

the five food groups at the 

recommended percentages 

- Fruits and vegetables: 

33%, whole grain: 33%, 

dairy: 15%, meat: 12%, 

and fat and sugar: 7%. 

By eating this way, children 

are getting the correct 

amount of carbohydrates, 

vitamins and minerals, 

protein (both meat and 


85

If you’re looking for info on how to do Pilates correctly, then these 2 tips will help you get up to speed and 

avoid improper breathing. 

 


dairy) and fats. Why are each of these 

important to a child’s development? The 

following guide will explain how you can 

help your children attain a balanced diet. 

1 

CARBOHYDRATES AND PROTEIN 

Carbohydrates are necessary 

for energy. With a child moving all the 

time, they burn up a lot of calories. 

With a third of their calories coming 

from carbohydrates - whole grain, you’ll 

ensure they’ll have the energy they need. 

Protein are the body’s building blocks to 

create, sustain and repair muscles along 

with building antibodies which can protect 

them from certain diseases. Twenty-seven 

percent of their calories should be derived 

from the high protein foods eggs, dairy 

and meat products. Try to focus on lean 

protein foods and leafy green veggies later 

in the evening. 

2 

VITAMINS MINERALS AND FATS 

Vitamins and minerals play a big 

part in the development of your child. For 

example, calcium builds strong bones and 

teeth. Vitamins boost the immune system 

and helps in the development of cells and 

organs. Vitamin D is needed by the body 

in order for it to break down calcium so 

the body can absorb it. Without enough 

Vitamin D, the calcium goes through 

the digestive system and is wasted. 

86 


The same holds true with a child eating 

good fats from the unsaturated family - 

mono and poly. Certain vitamins such as A, 

D, E and K are fat soluble. So without the 

proper amount of healthy fats to dissolve 

and absorb into the body, these too go 

through your digestive system unused 

and your child ends up deficient in these 

vitamins. 

3 

ENSURE KIDS GET ENOUGH WATER 

Finally while not really a “food”, 

water is a vital ingredient in your child’s 

health. The body is estimated to be about 

60% to 70% made up of water. Water also 

transports oxygen to cells, removes waste, 

and protects your joints and organs. 

Blood is mostly water, and your 

muscles, lungs, and brain all contain a 

lot of water. The amount a child needs 

depends on the outdoor temperature 

and level of activity. Generally speaking, 

they should have this many 8-ounce 

servings per day at the various age 

groups: Ages 4-8, 5 servings, ages 9-13, 

6 servings, age 14 and older 8 servings. 

What, when and how much you feed your 

child now plays a big part on their health 

as an adult. Make sure they get their 

three healthy meals and snacks per day 

at approximately the same times each day 

and in the correct portions. If you need 

help in identifying foods that comprise a 

healthy diet for your child, see your child’s 

pediatrician for advice. Use this guide to 

plan a healthy diet for your child. 


87

4 Principles On How 

EXERCISE AFFECTS YOUR METABOLISM 

by 


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Utilizing your metabolism is key in building a fit body. These 4 tips will set you 

on the proper path. 

There are three parts to your 

metabolism: Resting Metabolic 

Rate (RMR); Thermal Effect of 

Food (TEF); Physical Activity 

Energy Expenditure (PAEE). 

Your RMR - the rate at which your body 

burns calories when at rest - is generally 

defined by your age, gender, and genetics. 

Of course, there really isn’t much if 

anything you can do to change these three. 

However, the other two elements are ones 

that you can affect to a limited degree. 

TEF is the rate at which your metabolism 

burns calories after you eat something. 

Once that food has been processed 

by your metabolism, it reverts back to 

the RMR level. One way to keep your 

metabolism functioning at the higher TEF 

level is to keep food in your stomach. 

Six smaller meals, or a breakfast, lunch and 

dinner along with a snack in the morning 

and afternoon, spread throughout the day 

will keep your metabolism functioning at the 

TEF level longer. Of course the trick is to keep 

the number of calories ingested at a level 

you need to either maintain or lose weight. 


91

Exercise burnout is a real thing. Use these pointers to help you achieve that fitness goal! 

 

 


The last part of metabolism - PAEE - is 

where you can make the most difference. 

The level at which this process operates is 

almost entirely dependent on exercise. The 

following points illustrate how exercise 

and the factors surrounding it affect your 

metabolism. 

1 

THE TYPE OF EXERCISE YOU DO 

There are generally two types of 

exercise - cardio and strength training. 

Examples of cardio include walking, 

running, bike riding and tennis; anything 

that you do at a moderate level over 

an extended amount of time. Onthe-other 

hand, strength training is 

generally done at a more intense level, 

but for a shorter amount of time. 

The difference between the two is the 

kind of calories each burn. With cardio, 

the calories come from stored fat - not 

the type of fat that need to be replaced. 

With strength training, your metabolism 

92 


urns glucose stored within your muscle 

mass and it does need to be replaced 

once depleted. The biggest difference 

with strength training is your metabolism 

stays up long after the exercising has 

stopped until glucose is back at its proper 

levels. The longer your metabolism stays 

at a higher functioning level, the more 

calories burned. 

2 

HOW OFTEN YOU EXERCISE 

This relates to how many times per 

week you exercise. Each time you exercise, 

your metabolism kicks up to the higher PAEE 

rate of burn. It makes sense that the more 

times you kick it in high gear each week, 

the more calories you’ll burn that week. 

Experts generally agree six days per 

week is the most anyone should exercise. 

Alternate your exercise routine to avoid 

boredom and monotony. Your body 

needs that seventh day off to rest and 

repair itself. 

3 

HOW HARD YOU WORKOUT 

How hard you work out also affects 

the number of calories you burn. Kettlebell, 

medicine ball toss and weight lifting are all 

higher intensity-type exercises. Because 

you cannot do high intensity exercises 

for a long period of time, many fitness 

professionals recommend interval training. 


93

With this type of training, you perform at 

a high intensity for a short period of time, 

then drop back to a lower intensity cardio 

exercise, before kicking it back up again. 

But always remember to do this within the 

6 days and leave a day for some rest and 

recuperation. This up and down intensity 

gives you the highest calorie burn over a 

given time. 

4 

SHORT OR LONG ROUTINES 

The amount of time you exercise at 

any one given time is duration. This, along 

with other factors, makes a difference in the 

number of calories burned. That is to say 

duration, along with intensity, frequency 

and the type of exercise you do should be 

taken into consideration very carefully. 

Many people end up not exercising because 

they think they have to do it in one chunk 

of time. Actually the opposite is true; three 

10-minute workouts per day, actually burn 

more calories than one 30-minute workout. 

Why? Because you are getting up into 

the PAEE more times per day and getting 

three post-exercise burns instead of one. 

As you have read throughout the article, 

how you exercise affects your metabolism. 

Now that you are armed with this 

information, you can start working out 

smartly. Use these principles to achieve 

better results in your fitness routine. 

94 


A 2-Part Guide On 

PREVENTING OBESITY 

IN YOUR CHILD 

by 

Ralph Dozier 

Follow Us: 

Obesity in your child can be avoided completely. These 2 tips will show you 

what you can do as a parent. 

We all know child 

obesity is on 

the rise. In the 

last 30 years, 

it has doubled. 

In 1980, 7% of the children 

age 6-11 were obese. As of 

2012, that figure was 18% 

and continues to climb. 

But what is the cause 

of childhood obesity? 

Basically, it comes down 

to two things: too much 

of a net increase between 

the calories consumed and 

calories expended. In some 

cases there can also be 

various genetic, behavioral 

and environmental 

factors affecting obesity. 

However, by providing 

healthy meals and snacks 

to keep the calorie count 

down, making sure your 

child gets some daily 

physical activity to burn off 

98 


These 2 tips on metabolic rates will help you to stay far away from unhealthy weight gains and losses. 

 


excess calories and teaching them how to 

make good nutritional choices, you can go 

a long way in preventing obesity in your 

child. However, you’ll have a more limited 

impact over the genetic, behavioral and 

environmental factors contributing to 

obesity. The following will help guide you 

in preventing obesity in your child. 

1 

PLANNING MEALS AND EXERCISE 

In the rush to get out the door 

in the morning, many kids do not get 

breakfast. That is a big mistake. Every kid 

should eat a healthy breakfast. Without 

it, it is like trying to drive a car on an 

empty fuel tank. They need that boost 

of energy to do their best at school. 

Nutritious cereal with low-fat milk makes 

an excellent (and fast) breakfast. Make 

sure they also take a healthy snack of 

string cheese, fruit or a granola bar with 

them as a mid-morning snack so they can 

keep their energy level up until lunch. 

Every kid should get at least 60 minutes 

of exercise each day. Fun team sports, 

such as football, basketball, tennis and 

soccer are all good for burning calories, 

as is jogging, walking, jumping rope and 

rollerblading. Not only do these activities 

burn off calories, but they also help 

develop the heart, lungs and muscles. 


99

2 

NUTRITIONAL VALUE 

Teaching kids which foods are 

best for them to eat and portion sizes 

are as important as teaching them right 

from wrong. A major problem is the 

sugar and salt in the typical child’s diet. 

Knowing this information, kids can make 

informed food decisions when you are 

not around by making healthy choices. 

When grocery shopping, look at nutritional 

labels with your kid and discuss what the 

information means to good health (and 

what to avoid). Also on the label is the 

serving size. Something that looks like it 

might be a serving of one can actually be 

two or three servings. By knowing how to 

read a nutritional label, kids will be smarter 

when it comes to making food choices. 

By doing what you can to prevent your 

child from becoming obese is a gift beyond 

measure. Not only will they be healthier, 

but they won’t suffer the emotional impact 

of being obese. Use this guide to prevent 

obesity in your children. 

100 


TUNE IN 

FOR OUR 

NEXT 

ISSUE! 

• AWESOME WAYS TO GAIN MUSCLE 

NATURALLY 

• GREAT DIET TIPS THAT ARE 

TIMELESS 

• HOW TO GET FIT STAYING AT HOME 

• SIGNS THAT YOU NEED MORE FIBER 

• TIPS FOR MANAGING ARTHRITIS 

THROUGH DIET AND EXERCISE 

• POINTERS FOR REDUCING SALT AND 

INCREASING HEALTH 

• OPTIONS FOR INCREASING LUNG 

CAPACITY 

Follow Us: 

The October edition of 

Smart Weight Loss 

will be available this fall.

Smart Weight Loss - September 2017

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