I just read that Weight Watchers in New Zealand will have some menu items at McDonald’s -Full Story. Say wha?

Both companies are touting this as an “enjoyable way to lose weight.” The deal between the two companies will go something like this: McD’s will put the Weight Watchers logo on its menu, and in turn, Weight Watchers will promote McD’s to its following of dieters.

I’m not loving this idea. Not one bit. First, there is NOTHING on the McDs menu that is healthy. I repeat – nothing. Maybe water, but that’s it. While I understand that “dieting” means taking in fewer calories than you burn, and any combination of foods that equate to around 1200 calories on a consistent basis will likely cause weight loss, even if those calories are from Twinkies…eating at McDonald’s does not promote healthy eating.

Luckily, according to the story on MSNBC, nutritionists and obesity experts are not on board with this idea either.

What are your thoughts? Yay, nor Nay? Please share…

This is actually one of the better questions I’ve received recently. Instinctively, my first thought is NO. More on this in a minute.

If, however, you are new to fitness and just starting to exercise regularly, then by all means do whatever type of exercise you like, even if it means doing the same thing every day. You will eventually reach a point when the results taper off, you lose motivation, get bored, or all of the above. That is when you’ll want to mix it up.

Even if you are a fitness guru, there will come a time when your “normal” workout routine isn’t working, or you suffer from burnout (this is common). To keep your muscles challenged and continue to see results, you need include the following components in your routine:

1. Variety

2. Cardiovascular exercise

3. Muscle strengthening exercise

4. Progression (which is just a fancy word for, “gradually making it harder” so that muscles and/or cardiovascular fitness continue to improve)

5. Stretching

Variety is the spice of life, and also the key to a successful workout routine. By continually surprising your muscles with new challenges, they will in turn adapt and become stronger, more efficient.

To mix up your routine, you  might try martial arts, swimming, weight training, yoga or Pilates, Zumba, BodyPump…you get the picture. This is also called “cross training.”

Cardiovascular exercise is the calorie-burning equivalent of driving your car on the highway. Aim for 30-60 mins on most days of the week.

Strength training is beneficial in many ways. It builds lean muscle, which increases resting metabolic rate. It also helps prevent injury by strengthening the muscles around the joints.

Progression will get you from A to B. You can progress both your cardiovascular and strength training routines, and there are many ways to do it. Read more about how to progress your routine.

Stretching We sit all day, move forward  most of the time, and, as the title of this post would indicate, tend to do the same workouts over and over. As a result, muscles get T-I-G-H-T. Stretching at least a few times a week for 15-20 minutes (2-3 minutes for each major muscle if you do 8 stretches and hold each one 15-30 seconds, and repeat), will go a long way toward improving elasticity, and help prevent injury. I’m a fan of yoga, as well as Pilates, but really, any stretching is good in my book.

You might also like: Is your workout working?and, Strength Training 101

Do you have a favorite “mix it up” routine? What do you do to add spice to your workouts?

If I see ONE MORE claim on a product or service that promises you’ll, “lose weight fast,” “lose 10lbs in one week,” or get a “flat belly in 5 days,” I think I’ll die. Or pass out from screaming, “are you SERIOUS?” Let’s take a level-headed look at some common beliefs about weight loss…

Did you know…?

Myth #1: A detox diet will increase energy, rid the body of toxins, and boost weight loss.

Truth: Save your money. Toxins, or by-products of normal, daily metabolic activity, are just that – normal. Yur liver and kidneys rid the body of unwanted toxins every day. In fact, that is their job! A safer, more effective alternative to detox juices, pills, products and supplements is to make healthier nutritional choices every day. Little things like reducing your daily intake of sugar, saturated fats, alcohol, refined flour, pesticides, chemicals and unnecessary additives and chemicals, while increasing your daily intake of fruits and vegetables; whole grains; quality protein such as fish, eggs, lean poultry and beef will take a you a long way baby! Also, add more mono- and polyunsaturated fats, such as those found in olive oil, salmon and tuna, and nuts.

Myth #2: Vitamins will give you energy.

Truth: Unless your vitamin comes in the form of a nutrition / sports bar that has carbohydrates and protein, your vitamin will not give you energy. Energy, or fuel for your body, can only come in the form of calories. Vitamins and minerals should  supplement what you eat by filling in the gaps when not enough of a specific nutrient is consumed. Want more energy? Eat carbohydrates.

Myth #3: Carbohydrates are bad. To lose weight, you should eat more protein.

Truth: Fruits, vegetables and whole grains, like brown rice, quinoa, spelt, bulgar, and flax seed (all high quality carbohydrates) are crucial components of any diet. Carbs provide the body with energy, and if you don’t get enough, you might downshift your metabolism into low-gear, thus burning fewer fat calories during the course of the day. The other undesirable side effects of eating too much protein:

• The liver and kidneys are forced to work harder, creating unnecessary metabolic by-products.
• Headaches
• Poor endurance
• Muscle tissue breakdown
• Dehydration

The solution: aim for 50-60% of daily calories from quality carbohydrates!

Myth #4: Exercising on an empty stomach will help burn fat.

Truth: This goes along with the myth that you should exercise in the morning before you eat so you’ll burn fat. That too is a myth. You need energy to workout effectively. Without enough of it, you will lose oomph quickly (read: “you won’t burn as many calories while you workout”) and possibly force your blood glucose level to plummet, placing you at risk for dizziness, faint, or worse, a coma.

If working out on an full stomach causes you to feel nauseous, try a snack that contains both protein and carbohydrates, such as whole grain cereal and low-fat milk, 30-minutes prior to working out.

(See “Fuel your early morning workouts” for more on the importance of eating before a morning workout.)

Myth #5: Diet “X” worked for my neighbor, so it will work for me too.

Truth: There is no such thing as a “one-size-fits-all” approach to weight loss. The best plan is one that matches your special needs and takes into consideration things such as your current weight, weight loss goal, activity level and medical history. A registered dietician can help you create a plan that is just right for you.

Need help finding a registered dietician near you? Visit the American Dietetic Association.

Other helpful links:
* Ideal Bite
* The Daily Plate
* Eating Well