Barry's Bootcamp

Did you ever wonder what that favorite sweet splurge of yours will cost you in terms of the amount of exercise it will take to burn it off? The chart below is designed to do just that. It is based on an average 150-pound individual walking at a pace of about 3 miles per hour.

I’ve used walking as the exercise of choice because anyone can engage in this activity without any special equipment. If you prefer running, you’ll double the calories burned and therefore can halve the time estimates given.

Food Consumed                                                        Walking Time to Burn Off

1 Packet of Sugar (15 calories)                                   about 2 minutes

1 chocolate-covered cherry (55 calories)                    about 11 minutes

1 milk chocolate almond cluster (76.5 calories)          about 16 minutes

1 cup hot chocolate w/marshmallows (110 calories)   about 23 minutes

1 ½-cup serving of pancake or waffle (150 calories)  about 33 minutes

1 Starbucks marshmallow dream bar (210 calories)    about 45 minutes

1 2-ounce slice of cheesecake (250 calories)               about 54 minutes

1 jelly-filled donut (290 calories)                                about 63 minutes

That’s right. You have to walk over one full hour to burn off just a single jelly donut. Eye-opening, isn’t it? Well, here’s a different perspective that might motivate you even more to give up some of your sugary addictions ….

Did you know that according to the National Institute on Aging, as many as 5.1 million Americans may have Alzheimer’s disease? By 2050, the Alzheimer’s Association expects that figure to grow to as many as 16 million. Did you also know that the most likely cause of this memory-robbing and thinking-impairing disease is “some mix of genetic, environmental, and lifestyle factors”?

If you carry the gene that causes Alzheimer’s you make think that there’s not much you can do to lower your chances of getting the disease, but that very well may not be the case. In fact, new research shows that you may cut your Alzheimer’s risk with regular exercise.

These findings, which were published in January in the Archives of Neurology, reveal: “Carriers of the Alzheimer’s gene … who regularly exercised over a decade were five to 10 times less likely to have brain plaques linked to the disease than those with the gene who weren’t physically active.”

While it’s not proof positive that routine exercise will render you immune to developing Alzheimer’s, experts stress that there is a strong association between regular physical activity and protection against the brain cell-destroying disease.

One neurological expert took a stab at explaining the correlation. “Physical activity helps diminish other risk factors in mid life that are associated with an increased risk of Alzheimer’s disease later, including heart disease, diabetes, obesity and high blood pressure.”

How much exercise is needed to enjoy protective benefits against Alzheimer’s disease? The study participants who benefited engaged in 30 minutes of vigorous activity (brisk walking or jogging) five days per week.

If you’re not a fan of pounding the pavement, pick an activity you like and stick with it. The important thing is not what you do but that you make it part of your weekly routine for the long haul. And it just so happens that the average Barry’s Bootcamp DVD runs just about the recommended length of workout time!

Do you find your energy dragging midday? Are you tired all day long? Does it feel like you just never get enough sleep? Although a medical issue could be at play, this “tiresome” situation may just be a matter of what you are—or aren’t—eating.

Yahoo! Health recently did a rundown of “5 Foods that Fight Fatigue.” Try adding these healthy staples to your diet and see if your energy improves. You should notice a pick-me-up soon after consuming these items because they are “easily digested and rich in nutrients that are essential to helping your body convert food into energy.”

1.      Oatmeal – The good carbs in this whole grain option are a great way to start off your day full of pep. That’s because they won’t cause your glucose levels to crash like white toast or sugary cereal has the tendency to do. Plus oatmeal is high in fiber and several energy-boosting nutrients.

2.      Yogurt – Great any time of the day, yogurt’s moist consistency allows your body to digest it quickly for rapid energy. But unlike the quick energy you get from carbs, it won’t wear off so fast. The probiotics that yogurt is rich in have also been shown to “help ease symptoms of chronic fatigue syndrome.”

3.      Spinach – Popeye knew what he was doing! The iron, potassium and magnesium with which spinach is loaded are all powerful fatigue fighters.

4.      Nuts and seeds – Bow to your ancient ancestors’ gathering nature for protein and omega-3 fatty acids that produce long-lasting energy. Good varieties to try include pumpkin seeds, sunflower seeds, cashews, almonds, walnuts and hazelnuts. Mix several variations together for an on-the-go treat any time of the day.

5.       Beans – Pinto, navy, lima, black—you can’t go wrong with beans. All varieties are “a concentrated source of stable, slow-burning energy.”

You probably already know that getting your kids involved in a regular exercise regimen can improve their health, both now and in the future. But what you might not know is that a fitness routine can also improve their grades.

A recent New York Times article reported the findings of analysis of fourteen different studies on this topic. Published in The Archives of Pediatrics & Adolescent Medicine, the conclusion was that “Exercise Yields Dividends in the Classroom.” This was particularly true of the research that focused on the amount of time spent being physically active, with those engaging in frequent physical activity being higher academic achievers.

It’s unclear why this association exists but scientists speculate that it has something to do with the increased blood and oxygen flow to the brains that results when one exercises. In turn, the amounts of the neurotransmitter norepinephrine and endorphins produced by the body are elevated.

Science Daily further conjectures that an improved ability to pay attention results from physical activity. And as one might expect, school-aged youth who are better able to concentrate outperform their attention deficit peers. The University of Illinois study cited by the online magazine found that “physical activity may increase students’ cognitive control – or ability to pay attention – and also result in better performance on academic achievement tests.”

The tricky part is that “there was no evidence about exactly how much or what kind of exercise is beneficial,” but that tendency has an upside. It means that parents don’t have to force their kids into engaging in a specific team or individual sport that they abhor. Rather, they can allow their offspring to pick an activity they enjoy enough to want to take part in it on a regular basis. Those students’ classroom performance may be a very welcome side effect of getting and staying fit.

Losing weight is hard. Maintaining it can be even harder. But managing a healthy body weight doesn’t mean that you have to exert Herculean effort. The little things you do can really add up. A recent article titled “Five easy ways to help manage weight” drove this point home. Each one of them stresses that it’s the simple strategies, not the drastic ones, that can produce the longest-lasting results.

What are those five things?

1.      Divide your plate. – This recommendation follows the government’s new “My Plate” guidelines, which replaced the food pyramid last year. Mentally draw a line down the center of your plate. Right off the bat, fill one side of that line with salad and/or vegetables, going light on the toppings and dressings. Now mentally draw another line through the middle of the remaining half. One side of that line is for lean protein like chicken and fish while the other one is reserved for healthy carbs like whole grain pasta/rice or something like a sweet potato.

2.      Go for fruit. – You may have noticed that fruits were missing from the plate in the first recommendation. That doesn’t mean they’re off limits. In fact, fruits like blueberries, raspberries and strawberries are high in healthy antioxidants, so include them in your salads, whole grain cereals and low-fat yogurts.

3.      Plan ahead. – It’s when you’re starving and rushed to find something to eat that you’re most likely to cheat on your nutrition plan. Carry healthy snacks with you to curb hunger during the day and cook healthy meals in advance, either on the weekend for reheating throughout the week or in a crock pot before you leave the house in the morning.

4.      Keep hydrated. – Many times when you think you’re hungry, you’re really just thirsty. When the munchies strike, try a glass of water first.

5.      Close the kitchen. – Late-night snacking can really do a number on your weight because you don’t have enough time before bed to burn the excess calories. Generally speaking, you shouldn’t be eating during the three hours prior to your bedtime. So if you go to bed at 11:00, your cutoff time is 8:00.

Just when you thought another exercise idol could never take the place of Jack LaLanne in the longevity department, along comes Manohar Aich. This former Mr. Universe from Kolkata, India recently turned 100 years old and he has some very interesting things to say about hitting the century mark.  

According to a recent Associated Press article, Aich credits happiness and a tension-free life, not his body-building past, as the keys to his longevity. That’s saying something given how hard-fought of a battle it was for him to achieve his Mr. Universe glory.

Standing less than five feet tall, Aich is no Arnold Schwarzenegger, but his small stature is just one of the obstacles he had to overcome on his way to the top. He also endured “grinding poverty and a stint in prison.” Despite the odds being stacked against him in the size department, Aich was drawn to exercise and muscle building “as a schoolboy [when] he saw a group of wrestlers in action.”

Only when he was thrown in jail in 1942 for protesting against colonial oppression, however, did he start seriously pumping iron. “It was in the jail that I began weight training seriously. This helped me prepare myself for the world championship. … In jail I used to practise on my own, without any equipment, sometimes for 12 hours in a day,” which just goes to show that there are no excuses.

Now, at 100 and 60 years after snagging the Mr. Universe title, Aich still has the rippling muscles that earned him the Mr. Universe recognition. While he says that “his ability to take his troubles lightly and remain happy during difficult times are the secrets to his long life,” undoubtedly his longstanding devotion to fitness has contributed.

His diet has likely played a role in his longevity as well. To stay healthy he’s stuck to “a simple diet of milk, fruits and vegetables along with rice, lentils and fish.” A lifestyle in which he doesn’t smoke and has abstained from alcohol hasn’t hurt either.  

Do you think it’s okay to give in to a big craving you just know is bad for you? While you should never deprive yourself, allowing certain foods into your diet, even just occasionally, could add up to major stumbling blocks to your Bootcamp progress.

Reader’s Digest recently came up with a list of “25 Diet-Busting Foods You Should Never Eat.” These no-nos are so loaded with calories, sugar and fat that a full serving could set you nutritionally back for days. Here are just a few of the nationwide chain/brand staples you should steer clear of at all costs.

1.      Starbucks’ Double Chocolaty Chip Frappuccino Blended Creme with whipped cream – Anything with as many delicious-sounding ingredients in its name can’t be good for you, but just how bad is it? At 510 calories, you’ll consume over one-quarter of your daily caloric allowance with just one drink! Coffee or tea with non-fat creamer is a much better bet.

2.      Auntie Anne's Jumbo Pretzel Dog – High in calories and fat, this menu item is even worse when it comes to sodium. With 1,150 mg per serving, you’ll already have consumed more than half your day’s recommended allotment.

3.      Olive Garden's Grilled Shrimp Caprese – Grilled shrimp is good for your, right? So what could go wrong here? A whole lot when it comes to fat content. This Italian entrée packs 41 grams and it’s a killer in the sodium department as well.

4.      Macaroni Grill's Kids’ Fettuccine Alfredo – Think kids’ portion are supposed to contain fewer calories? Tell that to this popular restaurant chain. At 890 calories and 67 grams of fat, this pint-sized entrée does gallon-sized damage to any healthy eating regimen. 

5.      Kar’s Yogurt Apple Nut Mix – The grocery store can do unwitting damage to your diet too. By all accounts, this snack sounds healthy but its nutritional label is ultra deceiving. The whole (small) bag contains 2.75 servings but the low calorie, fat and sodium numbers are for a one-ounce portion.

In early January, the American Cancer Society updated its nutritional guidelines. Rather than emphasizing what and how much to eat, however, the organization stressed a supportive environment as key in maintaining a lifestyle that lowers your lifetime risk of cancer. And it plays up both social and physical support systems.

What does all of this mean? From the social standpoint, it means surrounding yourself with individuals who not only will motivate and cheer you on in your healthy habits but are also committed to the same habits themselves. You know how difficult it can be to resist that piece of birthday cake or office donut when everyone else around you is indulging, right? So this side of the equation makes perfect sense. And if your real-life support system is lacking, you can always turn to the Barry’s Bootcamp Community for backup.

But that’s not enough. You also want to create a physical environment that supports healthy behaviors. This might mean clearing a space in your basement or home to dedicate to a gym, ridding your fridge and pantry of unhealthy food, having plenty of Barry’s Bootcamp DVDs lying around, making sure you’ve got the proper equipment (don’t forget about footwear) to make exercise safe and enjoyable, keeping some light weights handy in the office, hanging motivational art around your home or office, or all of the above.

The newest guidelines, which are updated each year, “include four major recommendations, each of which includes several supporting recommendations.” They are:

1.      Achieve and maintain a healthy weight throughout life. ­ ­– Join us each week here at the blog for tips on achieving this goal.

2.      Adopt a physically active lifestyle. – Pick something(s) you enjoy doing to make sticking with it/them easier.

3.      Consume a healthy diet, with an emphasis on plant foods. – Eat your fruits and veggies!

4.      If you drink alcoholic beverages, limit consumption. – The society suggests a maximum of one per day for women and two per day for men.

Looking to spice up your exercise routine? As a celebrity fitness trainer I’m always interested in what the Hollywood stars are doing to stay in shape for the camera. Yahoo! Sports recently did a rundown of the “Top Five Newest Celebrity Fitness Trends.” Why not liven things up in the fitness department by trying a few of these current crazes on for size?

1.      Yogalosophy – This combination of traditional yoga and experience is capturing the interest of Jennifer Aniston and Victoria Beckham. It was also featured on the Oprah Winfrey site. There it is described as a merging of yoga practice with philosophy. Its developer explains, “You can really bring yoga into all that you do. I believe that having the body you want begins with loving the body you have. … It's pretty simple: intention, acceptance and practice. Give it meaning, use what you've got to fuel you and show up regularly.”

2.      Kangoo Jumps – These low-impact jumping boots allow wears to engage in high-intensity workouts like jogging and running with less impact on the body. The Kardashian sisters have been spotted sporting this novel exercise footwear.

3.      Barefoot Running – Your foot isn’t actually bare. Rather, it’s sheathed in a glove for the foot that makes you feel like you’re not wearing anything. The concept is popping up everywhere and celebrities like Matthew McConaughey, Kate Hudson and Scarlett Johansson are all latching on to it.

4.      Soul Cycling – Tom Cruise has mellowed out since his couch-jumping days. He and is lady love Katie Holmes have been spotted engaging in this “combination of cycling and a spiritual encounter.”

Raise your hand if you made a fitness- or weight-loss-related New Year’s resolution. Now keep it up if you’ve already strayed from your goals. Feeling a little guilty about that? Well, you’re not alone. I bet a lot of other Bootcampers reading this article still have theirs up too.

We all start the New Year off with the best of intentions, but sooner or later a lack of willpower gets the better of us. The important thing to remember is if you’ve already fallen off the resolution ladder, you can pick yourself up, dust yourself off and get right back on it. You still have over 11 months left in 2012 to achieve your goals!

And if you’re worried about not being able to stick to those resolutions a second time, then you might want to check out www.stickK.com. Operating under the tagline “The smartest way to set and achieve your goals,” the site challenges you to stay on course by signing a “Commitment Contract.” This agreement with yourself “binds you into achieving a personal goal” by putting real stakes on the line.

The beauty behind the concept is that you set the stakes yourself so that they best motivate you. The idea goes something like this:

1.      Define your goals and the timeframe in which you plan to accomplish them. It could be something like losing 15 pounds in three months or exercising 5 hours a week.

2.      Set the stakes. You can lay real money on the line with your credit card and designate that the sum you set goes to a charity you detest if you fail to reach your goal. How’s that for motivating you to stay on track?!

3.      Designate a referee. The option exists to do the refereeing yourself, but being accountable to someone else will up your chances of success.

4.      Find other users who will cheer you on and support you in your efforts.

And if you’d rather keep your endeavors to yourself, you can set your privacy controls. So what are you waiting for? StickK to it!