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Mike D'Amico

How To Stave Off Late Night Cravings!

Night time cravings...

A well meaning, invested, and health conscience individual's worst nightmare other than the gym being closed. 

  • It's near the end of the day and your favorite TV Show is on
  • We typically always related watching TV or our favorite movie to also enjoying our favorite snack/beverage
  • Our house is our place of peace (usually) and many times our safe havens are breeding grounds for bad habits

Well balanced nutrition often times gets tilted in the wrong direction due to late night cravings that often times can be gluten & dairy plus, extra butter, double whipped cream, or a whole host of your favorite chocolates and candies!

If this gets slanted in the wrong direction this can easily sabotage an entire day's worth of conscience eating. Eating towards your fitness goals comes down to one simple equation...


                                                     Calories in Vs. Calories Out


Now before you tell me it's "FAR MORE COMPLICATED THAN THAT!" I will agree...to a point. Stress, activity or lack thereof during the day, and different genetic factors will play a large role in this equation. Two people may have the same weight, height, and activity level and can have a different metabolism. It's possible and very ignorant to not point out. 

How do we prevent people from over eating? And eating a diet that is full of lean proteins, varying colors of fruits, veggies, and ample amounts of healthy fats? How do we create a plan that accommodates someone's favorite foods in moderation?

This is an answer that would take about an entire novel, go to a library and look through the hundreds of options at your disposal. OR book a nutrition consult with myself :)

                                                      Tips To Prevent Late Night Cravings

  1. What Foods Do You Tend To Snack On At Night? Throw Them out... Or Do Not Buy Them!

Does this go without saying?The simplest way to prevent yourself from over eating at night is to identify the foods that you most commonly snack on... and do not buy them.  If you already purchased them, it may not be the worst thing to either throw them out or donate it if it has not been opened!

This is so much easier said than done, obviously. As often times the foods we eat at night are usually ice cream, chips, crackers, or something with a varying degree of fat, sugar, or both. Children oftentimes are a main reason to why the foods are in the house in the first place. This will not be a post about raising kids properly. I am not a father, nor will I lecture on how to be one :) There are a few tips you can have to remove your cravings for the late night snack foods your children tend to fiend for. 

  • Buy snacks that the kids like that you do not care for. It makes it easier for them to sit there in the cabinet uneaten.
  • Buy it in small quantities. You really ready to tell your kids that YOU ate their snacks on them?
  • Buy a flavor of snack that you do not like (if you LOVE chocolate ice cream and they love pistachio... and you HATE pistachio... buy that!)

2. Keep Your Refrigerator Stocked With Easy to Prepare Veggies

Keeping celery, carrots, green peppers, and raw broccoli florets (to name a few) on call is a surefire way to minimize overeating calories at night. These foods are very filling and packed with vitamins, minerals, and fiber to keep you fuller longer. 

Lets put this into perspective for a minute...

100 grams of green pepper is 20 calories
100 grams of wheat thins is 452 calories

I can go on an on with different comparisons. But something to keep in mind when you're trying to make smart choices at night.

Need to spice it up? Try adding mustard to it. 

Mustard is low calorie and provides that salty taste that we are looking for. It can really work wonders to our hungry taste buds!

3. Keep Alcohol To a Minimum

1 or 2 drinks a night of a low calorie beer, wine, or spirit is fine for many people. When you start delving into the 3+ range that can rapidly make you gravitate towards savory, high calorie foods that you normally may not go for. Adherence to nutrition tends to go out the window when you are under the influence of alcohol. Your ability to care about goals tends to diminish. And poor choices are fueled by more bad choices!

  • If you legitimately have an issue controlling yourself with alcohol at night. That is far beyond the scope of many counselors and RDs. Please refer to the appropriate professional if you need assistance with that. 
  • Many people drink beer not for the taste or the buzz, but instead for the carbonation. If you want a bubbly, low calorie alcoholic beverage, try a vodka, club soda, and lime. Great taste and very low calorie. 
                                                                          Summary

There are multiple ways to stave off hunger cravings. This is not a one size fits all approach. But these are the biggies and I hope they hear you if you struggle to control your eating at night! 

For more information and  tips on hunger control and for a chance to book your first nutrition assessment 20% off, reach out to Mike at mdamico@beverlyathletic.com

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Mike D'Amico

Nutrition Consultation At The Beverly Athletic Club

This summer we are pleased to announce BAC will be introducing nutritional counseling back into our facility!

How Important Is Nutrition?

Nutrition is not just a game of what to eat and when. Our nutrition is truly our identity. It is our expression. Our bodies are products of our nutrition. If exercise is the movement our bodies need, nutrition is the fuel that keeps it going and for how long. If you put crappy fuel in an automobile, will the car run optimally? Most likely not. It will be inefficient, and not last as long as the Car & Driver says it will go. Or, it will at least cost you more to repair down the road. Doesn't this sound much like annoying medical bills? The interesting thing about this analogy is that we are also NOT vehicles. Our bodies need fuel to run, but our food choices are diverse, and the body's diverse abilities to EXPRESS those nutrients are vast. 

How Important is Diet in Conjunction with Exercise?

When comparing exercise and diet the subjects that simply dieted lost ~4% more body fat than exercise alone (1). The diet and exercise group in conjunction came on top by losing ~6% more than just exercise alone (1),

What Does This Tell Us?
Nutrition is an important component of the lifestyle change. At BAC we will work to show you how a dynamic eating plan will yield greater results than from just your workout routine alone!

What Does This Entail?

In these discussions we will create a dynamic plan that is tailored to you to allow you to make positive changes to your eating for your day to day living. 
  1. Healthy strategies to lose 20 lbs in 6 months?
  2. Need remedies to accommodate your busy schedule?
  3. Not eating enough protein during the day? We'll show you how to change this!



What This Will Not Be

This will not be a diet plan that gives you a rundown of everything you SHOULD eat and when. It is unrealistic to stick to a plan that stringent all day/everyday. And it discourages adherence to long term healthy nutrition. We want to COACH you on how to eat BETTER and more consistently throughout your day to day so you look and perform your best!

Don't let the summer grind of cookouts and beach days bog you down! Members get a 20% discount through the end of July! We look forward to hearing from all of you!

For more info please email Mike at mdamico@beverlyathletic.com

1.foster-shubert K, Alfano C. et al. Effect of diet and exercise, alone or combined,on weight and body composition in overweight to obese menopausal women. Obesity (Silver Spring, MD),  2012;20(8): 1628-1638:doi:10.1038/oby2011,76


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Michael Donnellan

NOW is the time to think about SUMMER!

Yes, it was less than 20 degrees outside this morning and yes, there are still ice/snow mountains scattered around town. Despite these unfortunate truths, now is the exact time YOU need to start thinking about preparing for summer. Read More

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Chris Collins

Your Company's Greatest Asset: Healthy Employees

Learn more about how a corporate wellness program can increase productivity, improve employee health and reduce health care costs for your organization. Read More

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Michael Donnellan

Try an Adult Program - Mix up your workout!

New to the gym and not sure what to do? It's been so long and I don't recognize any of the equipment? I just can't get myself on that treadmill today, I'm SO BORED with my exercise routine! I'm trying to hard, but I'm just not seeing the results I want! Do you feel any of these statements apply to you? Fear not, as I have the perfect solution for you! Read More

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Steve Schack

Family Services Director Introduction

Soon, all Family Services at the BAC will soon be the responsibility of one person, and I'm writing this to introduce myself! Read More

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Mike D'Amico

“I Don’t Deadlift Anymore Because My Back Hurts” Dispelling the Logical Fallacy



I want to help shed to light on trainees who do not dead lift because it hurts their back. It makes sense. If you have pain in your low back region, it makes sense to remove stress/strain from it in order to promote healing the tissues. This comes back to the RICE (Rest Ice Compression Elevation) principle developed in 1978. In 2014 the same gentleman that coined the term talked about how ice may delay healing (Mirkin 2014). So if rest and ice do not promote healing, wouldn't strengthening the tissues that are weak make sense? Acute back pain that was just injured is a reason to refrain from such an activity. Protocols should be followed mainly by the Mackenzie treatment protocol (2). For chronic low back pain a progressive strength routine, joint mobilization, and soft tissue manipulation (in reverse order) are key factors to treating low back pain.  As long as back extensor strength and endurance are present (3). The dead lift is a primitive movement that can be progressed or regressed accordingly. So essentially anyone can do deadlifts as the progressions and regressions are vast. 

The gluteals, quads, and hamstrings work in synergy to create strength through your lower body while also generating force through your back to drive the weight off the floor. So essentially anyone who has ever moved or done manual labor has deadlifted before. Have you ever totally refrained from that due to the back pain? Maybe if it's painful enough, but to say you will have a bad looking lawn or move your house in 100% with movers is an unlikely excuse that you will make. So saying you "cannot" deadlift because of your back pain/tightness/weakness is a "weak" excuse (pun intended). Any workout can be regressed for you. And to refrain from training movements patterns out of fear of hurting your back is like going out to eat and fearing racking up a 1000$ bill. Healing from an injury involves training the pattern. Please share with anyone who has back pain and does the daily rest, motrin, repeat treatment!

-Mike


2. Brian A Casazza, MD, University of North Carolina School of Medicine, Chapel Hill, North Carolina Am Fam Physician. 2012 Feb 15; 85(4):343-350

3. Departments of 1 Community Medicine and Rehabilitation, Physiotherapy; and 2 surgical and Perioperative Sciences, Orthopawdics, Umea University

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Brandon LaVack

What is Kinstretch?

kinstretch_copy

Before we discuss exactly what Kinstretch is, let’s quickly go over that what it is not:

- Kinstretch isn’t Yoga.

- Kinstretch isn’t Pilates.

- Kinstretch isn’t Zumba.

 

While Kinstretch may have different aspects that you recognize as appearing similar to other methods and modalities, it’s vastly different in the approach it takes and calculated assessments to better determine a lot of information.

 

Kinstretch is a movement enhancement system that develops maximum body control, flexibility, and USABLE ranges of motion.  It is designed to be a group class that creates better articular health, mobility and movement needed for the demands of life, sport, exercise, running, hobbies and just about anything else you could think of.

 

Kinstretch is much more than stretching. Not only does it open up new ranges of motion for your joints, but it teaches your body how to control the new ranges. This is key. Rather than being an alternative to other forms of exercise, mobility, or flexibility programs, Kinstretch is a system that prepares you for all these other things. So if you want to strength train, run, do yoga, etc. then Kinstretch will help ensure that your joints can handle the movements and exercises involved in these activities. It will also help maintain and improve joint function for overall well-being and longevity.

 

In a more condensed format, here are multiple reasons why taking Kinstretch will beneficial for you no matter what you want to do.

 

- Create joint independence before interdependence.  If your hip doesn’t work like a hip; it’s not a hip.  You need to relearn how to move that join like it was made.  Take the time to work on using your joints like joints.

 

- If you can’t actively get to a position or range of motion without any load, you shouldn’t load that tissue.  If load>capacity, you are at an increased risk for a potential injury.  Therefore, we need to improve our bodies capacity to bear load.

 

- Force is the language of cells – to best improve the quality of your tissues you have to impose a certain demand on them to adapt.  Everything in your life applies stress to your body.  The stress can be either good or bad, our body will adapt accordingly.  If something becomes receptive and prevents you from moving well, your body will recognize that and lay down the tissue cells needed.

 

- Flexibility and mobility are NOT the same thing.  Flexibility involves passively getting to an end range of motion, which can potentially be dangerous.  Mobility is controlling your body through a range of motion.

 

- Unless you have some soft tissue haphazardly laid down, your nervous system dictates your movement.  This means that it will put the brakes on your range of motion for one of two reasons.

o   1. Doesn’t trust you due to a lack of strength or stability

o   2. You haven’t been in that position in a long time.

 

- Our connective tissue (fascia, muscle, tendons, ligaments, bones, etc…) are made up of the same material, just expressed slightly differently.  When we move, we never truly isolate one area, rather the conglomeration of tissue being stressed in that line of movement.  This means that by moving our body through ranges of motion, we not only strengthen joints and muscles, but also bones, tendons, ligaments, etc…  We are better preparing our bodies for loads and positions that we may not have expected.  If our body is prepared to handle those loads, we’ll avoid injury.


I can't wait to be able to bring Kinstretch to this BAC.  It's going to be an incredible experience.  Let me know if you have any questions, blavack@beverlyathletic.com

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Brandon LaVack

Assessment and Mobility Studio

A few weeks ago I hinted that BIG news was coming, but I didn’t give anyone much more information than that. I’ve been really busy getting everything in order and ready to go for this new venture. What is it I’ve been working on you ask? Read More

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Michael Donnellan

Meal Planning - "Failing to plan, is planning to fail."

When individuals think about their weight, they generally fall into one of three categories. They'd like to lose weight, gain weight, or stay the same while most likely decreasing their body fat %. Regardless of which of these categories you may fall into, there is one common theme that will lead to achieving your end goal: Meal Planning. In this post I'll review the key factors for successful planning, and how to avoid hiccups/overcome bad days. Read More

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