How Social Media, Web Sites and Blogs Help You Lose Weight + Be More Fit and Healthy

How Social Media, Web Sites and Blogs Help You Lose Weight + Be More Fit and Healthy
by Sally Hughes
Founder Planet Shark Fitness/Certified Trainer and Nutritionist
http://planetshark.wix.com/planet-shark-fitness

In order to achieve your ideal health, fitness, and weight loss goals, building a support team to keep you on track is extremely helpful. While this team often consists of family, friends, a workout buddy, and/or a fitness trainer or nutritionist, solid support, fitness tips and inspiration can also be found online. Yet, with SO many web sites and social media portals out there that are focused on health, fitness, and losing weight, where do you find the best fit for your specific goals?

And is it really true that social media, itself, can help you shed pounds plus get more fit and healthy? Engaging in social media is a already a highly time-consuming sedentary task and joining more social communities means you'll be sitting even more (vs. moving your body!) while you do your research. Then again, if you need extra support, social media might just be what you're looking for!

My thoughts behind this theory stem largely from the fact that social media is about connecting with like-minded individuals as well as finding and following experts in any given field. Plus, since you can literally plug into ANY topic of interest including all things health-related, it makes sense that it might help you lose weight, get fit, and become more healthy in general. And while I'm a trainer not a doctor, I have zero doubt certain social media platforms + a few highly respectable web sites - all of which I use - can help you sculpt your body the right way, achieve your weight loss goals, and overcome your specific health and fitness challenges.

Instagram
According to recent social media data, Instagram is currently the world's most popular site for fitness videos. This online mobile photo-sharing, video-sharing and social networking service also enables its users to take pictures and videos plus share them on a variety of social networking platforms such as Facebook, Twitter, Tumblr, Flickr, etc. What this means for you, my dear fitness friends, is that you can more effectively work out anywhere via the app or web site. Because it's super hyper-social, you might very well find a work out buddy and/or make a new friend with similar health, fitness and weight loss goals! What's not to love about that?

Facebook
A great thing about Facebook is that you can follow your favorite fitness mags and get lots of useful info. via your feed simply by 'liking' their page. And if you abide by some of their posts, you WILL see results. Just don't believe everything you read as there's always going to be some conflicting info. whether on Facebook or elsewhere. It's also super cool that you can seek out related groups and find kindred spirits who will support you by searching words like 'fitness' 'health' 'running' 'weight loss', etc. That you can create your own free group or community page and post about your healthy lifestyle journey, weight loss progress, etc. - ALL while connecting with a new support team! - is an added bonus.

Twitter
Not only can you follow the top fitness mags plus health experts and trainers, you can tweet about your efforts and progress in 140 characters or less. To this end, you're creating a mini-food diary - that's public! - which means you'll have some serious accountability. In addition, "Keeping a food diary helps you keep track of what you're eating while realizing what foods you're missing out on," says Tara Diversi, spokeswoman for the Dietitians Association of Australia. Some helpful hashtags to check out next time you’re on Twitter include: #Fitness, #Weightloss, #Health, #Runchat, #YogaADay, #FitBlog, #WeightlossWednesday and #Bodybuilding. Please also consider following me at PlanetSharkTwitter - While I can't post as much as I'd like, ALL tweets are heavily researched and will ideally help you achieve the body you want and deserve!

Pinterest
I can not possibly speak more highly of Pinterest in terms of providing some of the very best inspirational health and fitness images on the net! Whether you seek an inspiring photo, cool fitness quote, nutrition infographic, or general health and weight loss info. - you WILL find it here! Not only do most major health and fitness magazines have a solid presence, you can also find some delish and healthy recipes and work out tips via many Pinterest pages ~ including my own: https://www.pinterest.com/planetshark/fab-fitness-mojo and  https://pinterest.com/planetshark/healthy-foodie/

Quora
One of Quora's coolest features is you can ask ANY question (even anonymously) and find a bunch of answers in record light-speed. Granted, like everything else you read online, you'll find some conflicting health and fitness info. Consequently,  your best bet is to follow up with further research. I nonetheless love Quora and invite you to read my blog via https://planetsharkfitness.quora.com

Health Blogs
As you probably know, a blog is a regularly updated website or web page, typically one run by an individual or small group, and written in an informal or conversational style. But did you know you know that you can also blog about your own health and fitness adventures for free? Go to http://www.blogger.com's home page to set one up then compose and post entries about your health and fitness progress, challenges, etc. Or do a little googling to find some awesome blogs to follow. Two of my long-time favorites are Coach Calorie (http://www.coachcalorie.com) and Greatist

MyFitnessPal.com
My Fitness Pal holds you accountable for what you eat plus how often you work out while helping you meet potential workout buddies and supportive online fitness friends. Miss a few days posting on the site about working out and eating well?  One word: Accountable! YES! They WILL shout that out and you will soon find yourself back at the gym plus eating better.  Added Bonus: It's a terrific way to find a new cycling partner, jogging buddy or someone to play tennis with.

Fitocracy.com
Fitocracy connects you to the combined knowledge of over half a million of the world's best fitness coaches, nutrition experts, and other folks from a wide variety of fitness backgrounds. Their tag-line probably sums it up better than I can: "Whether you’re completely new to fitness, trying to lose 20lbs, you’ve run your third New York Marathon, or can bench press twice your own body-weight, everyone has a goal they’re trying to reach. Many Fitocrats, just like you, have already reached that goal." And guess what?  They'll help you do the same!

Fitbit.com
The Fitbit 'family' motivates you to stay active, live better, and reach your goals. Their innovative products and online services harness the power of new technologies to help you be more aware of your everyday activities and motivate you to do more. Members get badges when they achieve their goals and you can meet lots of like-minded people plus tweet your results and accomplishments right from the site.

Other Great Online Communities
Sparkpeople, Daily Mile, Bodybuilding.com and Livestrong are some truly great websites with highly engaging online communities / discussion boards where you can interact with other people who have similar health and fitness goals. Check 'em out and start interacting pronto and you'll build your support team and drop those "love handles" in no time!

Summary
Perhaps one of the best aspects of these social media portals and sites is that they're kinda like the Match.com for anyone who wants to lose weight, find cool fitness buddies and become more fit and healthy. To this end, if you engage in some of the above,  you'll very likely meet your 'match' of like-minded people with common goals and build a virtual support team who rock your 'fitness world'! (And come to think of it, if you're single, you might also meet your fitness soul mate ~ WOOT!).

These are my thoughts. What are yours? Which sites and social media portals do YOU turn to for support in terms of your specific health, fitness and weight loss goals?

As always, I welcome your feedback and suggestions ~ and bid you the very best!

Yours in fitness and health,
Sally
http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
https://yourtrainer.com/personal-training/georgia/atlanta/sally-hughes
https://pinterest.com/planetshark/fab-fitness-mojo/
http://www.myfitnesspal.com/planetshark

S.P.R.I.N.G. Into Fitness
by Sally Hughes
Founder of Planet Shark Fitness / Certified Fitness Trainer & Nutritionist

Spring's in full-swing and summer swimwear season is rapidly approaching. If you're like most people who resolved to get in better shape on January 1, 2013, this has already dawned upon you and you're most likely assessing your resolution's progress right about now.

S. Stop Beating Yourself Up!
Ok. So we're five months into the New Year and you're still the same size you were this time last year - or worse yet - even bigger!  Stop beating yourself up. You're human and it's not necessarily your fault. For starters, there's a ton of misinformation regarding diets and fitness out there and when you want to lose weight it's especially easy to fall prey to the latest gimmicks, fads, and trends. Plus, since so many food labels are misleading these days, unless you have a degree in nutrition, it's unlikely you realize the amount of junk you're ingesting in the name of 'low-fat', 'organic', 'natural' etc. And if all this nutritional nonsense wasn't bad enough, there's all those fitness magazines brainwashing you about getting 'bikini ready abs' by doing endless crunches, etc. Bottom line: Great abs are built in the kitchen. Want great abs? Eat right. Want to lose body fat? Strength train and boost your metabolism. Want to eternally hate working out and be in the same boat next year? Do cardio!

P. Pace Yourself!
Just as you didn't gain 20 lbs. overnight, neither shall you lose it. Be patient and pace yourself. Set a reasonable goal of losing 1/2 to 1 pound of fat per week. Better yet, throw out your scale and rely upon how your clothes fit.  If you simply can't bear to toss the scale, remember this rule: To lose one pound each week, you need to maintain a weekly 3500 calorie deficit. If calorie crunching such a high number isn't your thing, break it down. By merely averaging a 100 calorie daily deficit for one year - without altering anything else you do, you'll automatically be 10 pounds lighter one year from today. Granted, if you've been strength training as you should be - the scale (which you've ideally thrown out!) - might make you wonder. Bottom line: Even if you're the same weight, you'll be much more compact because muscle is far more dense than fat.

R. Release Your Old Habits!
More often than not, it's the little things we repeatedly do that add up to either great success or some sort of self-sabotage. In order to join the former band of happy campers, it's essential to release your old habits once and for all. Whether it's that super sugary frozen caramel drink you keep buying at Starbucks in the name of 'coffee', too many dinners out and not enough home-cooked meals, or convincing yourself that you have no time to work out, it's time to change things up! As Albert Einstein so eloquently put it: "The definition of insanity is doing the same thing over and over and expecting different results." Bottom line: To think your health, fitness and weight loss efforts operate differently is even more insane, period.

I. Ignite Your Inner Winner!
We all have a winning spirit within but it's up to each of us to ignite our own. No one can do this for you. Not your gym. Not your trainer. Not your significant other. In order to achieve the body you want, you must simply take charge. Don't think you can... Know you can! Aim to win, keep your eyes on the prize and visualize your success. You are in full control of what you consume as well as your activity level and you'll be astounded by what sheer will can accomplish. Bottom line: The ball is in YOUR court - so stop making excuses and ignite your inner winner!

N. Never Doubt Your Dream!
Yes, it's daunting. Of course, it's frustrating. But you have choices here. Either give up on your dream body, keep dreaming about it (without working for it), or GO FOR IT! Again, while it might take some time and will certainly take some effort, you CAN do it.  Start by making small changes: drink more water, eat more fiber, get a good night's sleep and move your body every single day - and the rest will soon take care of itself. Bottom line: Your 'dream body' is only a dream if you allow it to be.

G. Get Up and Go!
Last but not least: Get up and go! The more you move your body, the more it will literally crave movement. The less you move it, the more it will increase your inability to move. Want knee replacement surgery at age 40? Keep on dragging that extra weight. Ready for diabetes? Do the same. Looking for a host of coronary health issues. Ditto. But it doesn't have to be this way because you have the power to get up and go RIGHT NOW! Remember:  Every day, you're either getting stronger or allowing deterioration to set in. The choice is yours. Bottom line: It's not about New Year's resolutions or summer swimwear season after all - it's about you and your lifelong health.

Thank you very much for reading this. As always, I welcome your feedback and salute your health and fitness efforts.

Yours in fitness & health,
Sally
Founder Planet Shark Fitness

http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
http://planetsharkfitness.blogspot.com
https://pinterest.com/planetshark/fab-fitness-mojo/
http://www.myfitnesspal.com/planetshark

Why Complex Carbs Are Your Body’s Best Friend

Why Complex Carbs Are Your Body’s Best Friend
by Sally Hughes
Founder Planet Shark Fitness/Certified Fitness Trainer & Nutritionist

“Fat burns in the flame of carbohydrates” is a well-known quote that seems to have gone out of fashion ever since ultra high-protein/low carb diets became trendy. Yet, while trends come and go, the one truism you can ALWAYS count on is that complex carbs are your body’s best friend!

Since all carbs aren’t created equal, it’s important to note the differences between complex carbs and simple ones.

Complex carbohydrates come from the starch and fiber in whole grains, legumes, potatoes and root vegetables. Simple carbs include the simple sugars found in fruits, milk, honey, sugar, beer, etc. Since fiber-rich complex carbs take longer to digest while simple carbs are quickly digested, they help you feel full longer and are therefore vital for weight loss. In addition, complex carbs help stabilize your blood sugar and play a key role in preventing ‘the afternoon crash’ so many people experience daily.

As a fitness trainer and nutritionist, I’ve heard many a new client lament about ‘the evils of carbs’ and the endless reasons why they shun them. What these new clients tend to have in common is they’re perpetually overweight, lethargic and constantly hungry. Consequently, it’s my job to relay this message: Complex carbs are your body’s best friend because fat really does burn in the flame of carbohydrates!

Since most of these new clients have tried countless fad diets yet remain as heavy if not heavier than ever, they must 1st accept the fact that the percentage of people who regain the weight they’ve lost on low carb/high protein diets is astounding due to 3 key factors:

1. You’ve lost fat-burning muscle and lowered your metabolism.
2. You’ve re-gained the healthy fluid lost via glycogen depletion.
3. All deprivation diets are impossible to maintain long-term and set you up for the yo-yo diet syndrome, more body fat, et al.

If they’re still not convinced that complex carbs are a staple of all healthy nutritional programs, I bid them the following:
◦   They provide fuel for all daily activity including basics like shopping/working plus aerobics, weight training, etc.
◦   They’re the primary fuel for the central nervous system which can not fully function without them.
◦   Carbohydrates are metabolic primers that are absolutely necessary to completely burn fat!
◦   When insulin levels are chronically too low as with very low carb diets, muscle protein breakdown increases and protein synthesis stops.
◦   Your metabolism adapts to prolonged low carb/high fat/high protein diets and significantly decreases over time.
◦   Unlike high glycemic index simple carbs that set you up to crash and constantly crave them, complex carbs are rich in fiber, low on the GI and vital to your overall health.

At this point, most of my former anti-carb clients are not only sold on trying my ‘Complex Carb Challenge” for 1 month, they’re begging me to tell them the best way to get them. And this is what I tell ‘em:

1. Start your day with whole grains. Try a hot cereal, like steel cut oats, or a cold one that lists a whole grain first on the ingredient list and is low in sugar. For the latter, Uncle Sam Cereal is a must (wheat allergies aside, of course). Loaded with fiber, protein, omegas and more, it’s something I’ve eaten daily for a decade and also highly recommend to family and friends.

2. Vegetables including Sweet Potatoes, Broccoli, Asparagus, Mushrooms, Green Beans and Cauliflower are other good sources of complex carbohydrates.

3. Legumes (aka Beans such as Chick Peas, Lentils, Soybeans, etc.) double as a complex carb plus an excellent source of lean low-fat protein.

4. 'Super grains' like Barley, Quinoa, Bulgur, Spelt, Brown Rice, and Buckwheat also contain healthy fiber, fats, minerals, vitamins, enzymes and photo-chemicals.

5. Fresh fruits are complex carbohydrates that provide a myriad of benefits including cancer and heart disease prevention. Some best bets include Grapefruit, Prunes, Apples, Pears, and Berries. (Fruit juice is not a complex carbohydrate in that the fiber present in whole fruits has largely been removed.

So what are you waiting for? Try my "Complex Carb Challenge” this month and see for yourself that fat DOES burn in the flame of carbohydrates and complex carbs are really and truly your body’s best friend!

Yours in fitness and health,
Sally
Founder Planet Shark Fitness/Certified Fitness Trainer and Nutritionist

http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
https://pinterest.com/planetshark/fab-fitness-mojo/
http://yourtrainer.com/strength-and-conditioning-trainers/georgia/atlanta-dunwoody--sandy-springs/s-hughes-30346