Train Your Stomach To Eat Less With These Quick, Easy Steps

I was on Facebook the other day, discussing how you can actually train your body to eat less. Here’s what I wrote:

“Did you know you can TRAIN YOUR STOMACH to Eat Less if you put your mind to it? Calculate how much weight you want to lose and adjust your portions and nutritional intake accordingly. It’s mind over matter. Before you know it, you will notice that your stomach can’t ingest as much as it used to. When your stomach tells you, you are no longer hungry, GET RID OF THE FOOD!! I know we were taught not to waste food, but you have to learn when it’s ok to break the rules. In this case, better in the waste BASKET, rather than around YOUR waist. Or, of course, you can store it in the fridge for later if that’s doable. This is about Portion Control, my friends. It takes about two weeks to feel it.”

As promised, here are two ways you can calculate a weight loss plan:

Formula 1.

Take your body weight & multiply it by 12.

For example:

Say your weight is 150 lbs.

150 x 12 = 1,800

So if you weigh 150 pounds and you eat More Than 1,800 calories a day, you will GAIN weight.

If you weigh 150 pounds and eat Less Than 1,800 calories a day, you will LOSE weight.*

It’s a pretty simple move.

(Women, should not go under 1,200 per day, Men, should not go under 1,500 per day.)

Formula 2.

3,500 Calories = 1 pound of fat. The safest and most effective way to lose fat is to reduce calorie intake and to burn calories by increasing activity.

Calculate your BMI here http://www.physniques.com/ Scroll all the way to the bottom of the page to find out how many calories you need to lose & go for it.

How To Exercise

A well-rounded physical fitness program should include Aerobic Exercise, Resistance Exercise & Flexibility exercise.

Examples of aerobic exercise include high or low impact aerobics, brisk walking, running, bicycling, swimming, Zumba, etc.

Resistance or Strength Training includes Weight Lifting with machines or free weights, Calisthenics exercises, I.e.m pushups, situps, leg lifts, Rubberized resistance, i.e., Dyna-bands, tubing, etc. **

Flexibility is the range of motion (ROM) possible around a joint. Yoga is an excellent source of flexibility training.

 
Easiest, Most Effective Weight Loss Tip I Know

Losing weight might be easier than you think. For instance, I have a student who drank a Nutrament every single morning religiously, assuming the Nutraments would provide her with all the nutrients she might be missing throughout her day. But in addition to the Nutraments, she would also have a light breakfast before she went to work, lunch & dinner.

Right away I realized that even though she had the desire to lose weight, she was not aware of mindful eating or calorie consciousness. I advised her to start reading labels and becoming more aware of her calorie intake. Think about it. There are 362 calories in a can of Nutrament. This lady was drinking one or more cans of Nutrament every single day, rationalizing that she was pumping lots of vitamins & nutrients into her system, when what she was pumping was an extra 2,534 calories per week into her body – then wondering why she looks fat in pictures.

Let’s calculate it. Okay, so we have 7 days in a week. 362 x 7 means she was packing on an extra 2,534 or more calories a week, without eating one single meal. So what I immediately advised her to do was to simply stop drinking Nutraments – completely – & replace the Nutraments with a daily multivitamin. Right there she reduced her calorie intake 2,534 or more. It doesn’t get simpler than that.

So, do you have a daily habit that’s packing on the pounds? Mine used to be Kit Kats. My day wasn’t complete unless I had my two Kit Kat bars. Those rich, creamy succulent chocolate wafers would send my energy levels skyrocketing & give me these amazing bursts of energy, then quickly crashing me on my butt for a nap. You know what’s worse? One Kit Kat packs on a whopping 221 calories. I was having two a day. So by the end of the week, I was picking up 3,094 extra calories a week. Mind you – 3,500 = 1 pound of fat. So figure THAT out & imagine what I looked like. Certainly no hour glass, that’s for sure. I started looking at myself in the mirror & asking myself, “Who the heck is THAT?!!” Still, I needed my chocolate fix, so I didn’t completely cut the chocolate delights cold turkey. I started by cutting down to one a day instead of two. But when I got the cravings, I would ask myself, “Do I really want that?” Then I would answer myself something like, “Hmmm. Actually a FAGE Greek Yogurt would be more enjoyable. I love the Honey flavored. You get the plain yogurt on one side and a little tray of honey on the other side, so you get to regulate how much you want to add. It’s actually fun. The FAGE is delicious, lasts longer, it’s much more healthy for you & I you can play with it while you eat it.” Haha. I do have these little discussions with myself. Sometimes I like talking to someone who always agrees. Haha But I digress. So, after about a month of choosing fruit or yogurt or something else healthy like nuts, over candy when my sweet tooth got happy, my cravings for the chocolate covered yummies, subsided.

Now, I rarely eat Kit Kats at all. When I need something sweet, my cravings turn to juicy grapes or succulent cherries, berries, etc. Now, don’t misunderstand. I am not one who advocates self deprivation. After all – wouldn’t you agree that the reason we watch our weight is so we can look good & feel good, hence be happy? Where’s the happiness in completely depriving ourselves of the things we enjoy? Just be mindful & practice moderation & it wall all fall into place.

* Source: Chris Powell’s Custom Weight-Loss Blueprint on Doctor Oz

**Source: City of New York Parks & Recreation Fitness Training Handbook
by Nancy Klitsner, M.A. & Reine Vilim, M.A.

Brenda Jeanne Wyche is a Certified Aerobics & Body Conditioning Instructor, Certified by The City of New York Department of Parks & Recreation and Licensed Zumba Instructor.

Exploring Nae Gong with Kwan Jang Nim Anthony Vargas

Our journey into Nae Gong with Kwan Jang Nim (Master) Anthony Vargas of the Warriors Path Academy, surpassed expectations, developing into a mesmeric adventure into the caverns of the body, soul and mind.

People of all ages and backgrounds gathered at St. James Recreation Center in the Bronx with a thirst for a tour inside the world of healing through chi energy and acupressure.

The class engaged in carefully directed exercises, led by Master Vargas, which introduced various methods of healing through breathing exercises that develop and strengthen chi energy. We engaged in a series of Nae Gong postures, movements, and meditations and explored specific areas of the hands and feet that help relieve pain, alleviate stress, stimulate the body, strengthen inner peace and how to heal through breath, meditation, touch and massage.

For instance, the most common reaction to a headache is to run to the meds cabinet and pop a couple of Tylenol or Advil. Most people don’t even take a moment to consider, even if aware of the side-effects, the damage such drugs can inflict on the body and internal organs. A quick fix is not always a good fix if it will cause serious or permanent harm down the road.

Let’s take a look at ibuprophin vs. a more holistic method of pain relief such as Nae Gong:

 

What do you do to alleviate headaches? What about allergies, asthma, menstrual cramps, stress and anxiety relief, even serious illnesses like diabetes, high blood pressure & help with cancer prevention?

All of the above were covered during Master Vargas’ informative QiGong workshop.

When you learn more natural ways to heal the body, it can add years and lasting vitality to your life.

We are hoping to have Master Vargas give an encore workshop and even build on what was covered.

 


Part of the Shape UP NYC Family at St. James Recreation Center in the Bronx, NYC

 

We are very fortunate to have Kwan Jang Nim Vargas among us and are grateful that he shared some of his deep secrets to health, happiness and longevity with us.

We look forward to having Master Vargas give us an encore workshop very soon. Stay tuned.

If you are a Qi Gong Practitioner who would like to share your knowledge and expertise with us, please email brendawychefitness@gmail.com .

Peace & Blessings
Brenda Jeanne Wyche
Physniques

*Source: MedicineNet.com

**Source: Kwan Jang Nim Anthony Vargas

Qigong/Accupressure Workshop Saturday, 7/14

Continuing our journey into the ancient art of Qigong http://www.qigonghealing.com/qigong/whatis.html, WE HAVE A SPECIAL CLASS COMING UP THIS SATURDAY, July 14th @ 10:30 am, which will be facilitated by Master Anthony Vargas of the Warriors Path Academy. Master Vargas will share insights on health and healing, demonstrate and teach us some breathing, meditation and accupressure techniques that we can use to help ourselves and others. Master Vargas teaches the martial art of Sang Hwa Soo (translation is Forever Changing Hands). This workshop is FREE to the public. All are welcome.

Location: St. James Recreation Center
2530 Jerome Avenue
Bronx, NY 10468

Cross Streets: 190th Street/Jerome Avenue ~ Inside St. James Park
“D” Train to Fordham road & walk over.

For more info, call (347) 903-1644

www.physniques.com

ZUMBA Schedule

 

WE’RE HAVING A ZUMBA PARTY IN MIDTOWN!!! HELENA, LISA & ME ~ JO JO & NITA are on COCKTAIL DUTY, REFRESHMENTS, ZUMBA, KARATE DEMOS, INTERACTIVE SELF-DEFENSE DEMOS, QIGONG DEMOS, BELLY DANCING, GIVEAWAYS & MUCH MORE. I’ll set up the event page soon. PLEASE SAVE THE DATE . . .

 

Thursday, November 15, 6:30 PM – 9:00 PM ~ 39th Street & 5th Avenue ~ I AM CELEBRATING ALL OF MY AWESOME PHYSNIQUES/ZUMBA WARRIORS WHO HAVE BEEN WITH ME FROM DAY ONE TO THIS DAY as we KICK-OFF OUR NEW ZUMBA with BRENDA STUDIO IN THE HEART OF THE BIG APPLE ~ 39th & 5th Avenue!!! YAAAAAAAY! :) It’s been an awesome journey & a lot of hard work, but we did it! We are getting fit; having fun & GROWING STRONG TOGETHER. I am so thankful for all of the love and support and help everyone has enthusiastically contributed; coming to class loyally and collectively, giving it all you’ve got and it’s time for us to CELEBRATE our successes and raise the bar to exceed new heights. It’s going to be a spectacular experience! WE’re gonna have karate demos, interactive self-defense demos, we’re gonna do ZUMBA, we’re gonna have yummy refreshments & giveaways & FUN! Come together & meet other Zumba lovers and fitness professionals and aficionados. It’s gonna be a blast! Everyone who has taken my Fitness classes on a regular basis in any of the NYC Parks & Rec venues over the years, get FREE ACCESS. I am asking everyone else to pitch in a love offering of @ least $10 to support YOUR studio. Come celebrate with us!! Thursday, November 15, 6:30 PM – 9:00 PM ~ 39th Street & 5th Avenue ~ I’ll spell out the full address & more details shortly. Right now, I just want to let you know so you can SAVE THE DATE ~ FAMILY!!! I am SOOOO EXCITED about all the Love that’s going to be in the same room; under one roof that evening & I am elated about our new studio where we will make magic happen! :) )))

 

 

What is ZUMBA?

 

ZUMBA(R) is a dance fitness program based on international rhythms. Created by Alberto “Beto” Perez, ZUMBA class, known as ZUMBA Fitness Party(TM) ~ is a fun, exhilarating and effective fitness system that combines fast & slow rhythms to melt away fat and beautifully tone & sculpt the body.

 

This is a basic ZUMBA class. The moves are cool, very repetitive & easy to follow, while helping you lose weight and condition your core and full body.

 

“Ditch the workout & come JOIN THE PARTY!” Let’s HIIT it!”

 

 

Chelsea Recreation Center
You must be a Member of NYC Parks & Recreation in order to participate in ZUMBA Fridays @ Chelsea Recreation Center.
Every Friday @ 6:00 pm @ Chelsea Recreation Center
430 West 25th Street btw 9th & 10th Aves
New York, NY 10001

You must be a Member of NYC Parks & Recreation in order to participate in ZUMBA Fridays @ Chelsea Recreation Center.
To find out how you can become a Member of NYC Parks & Recreation & have access to the 50+ Recreations throught New York City, visit http://www.nycgovparks.org/facilities/recreationcenters/M260

Also visit our ZUMBA Website for Updates, Special Offers and Events.

Hip-Hop Ham

Look at this little Ham rockin’ it to the beat. James pulled him up on the stage to help show everyone how it’s done with this Absolute Beginner Hip-Hop class.

That’s his mom all the way in the back with the white hat. Everybody’s having a blast with this.

Sometimes it’s all about just having a wonderful, family-friendly time! We had a blast! Here are some highlights.

James will be back soon. We’ll keep you posted.

“Let’s HIIT it!”

How To Boost Your Immune System

H1N1, MRSA, meningitis, all kinds of nasty colds and cooties that keep us from work and play, these are just a few ailments of concern that send much of the population on a constant mission to find ways to develop and strengthen the immune system, in order to stave off illness.

Healthy Living by Pacific College of Oriental Medicine has some very helpful information to share on the subject, in their “Health Tip Of The Month:”

How To Lose Belly Fat and Still Enjoy Christmas

 

 

Santa Clause is a jolly old dude, but I can’t think of one person in this world who wants to look like him. All those cookies and milk the children leave out for good old St. Nick have taken a toll on his midriff.

 

Still, what’s life if we can’t enjoy our favorite traditional treats during the holidays? The good news is, you don’t have to deprive yourself and watch others have all the fun for fear of getting a jiggle belly like Santa. The key is to have a plan before starting out on your holiday rounds.

 

It’s a mystery to me why people who want to get a flat stomach spend days, weeks, months, even years, researching ways to lose belly fat, when the truth is, they already know how to do it. Straight up with no chaser: I suspect the reason people do this is an unconscious ploy to stay on the couch.

 

There’s no easy way around it; no quick fix, no pill or safe operation that is going to make you lose that belly and keep it off without flat out busting your butt to make it happen.

 

You have got to get up and out of the house. Get that body moving and become more disciplined about your calorie intake.

 

Once again, here’s the key:

 

In order to lose one pound, you must cut 3,500 calories. In order to lose one pound a week in a healthy manner, you must cut 500 calories a day.

 

If you cut 250 calories every day from your food and drink intake and exercise 250 calories worth, that’s 500 less calories you consumed in one day.

 

Women should consume no less than 1200 calories a day.
Men should consume no less than 1500 calories a day.

 

So figure out how much weight you want to lose and adjust your calorie intake and exercise regimen accordingly.

 

Get up off the couch, put the book down, or the computer, step away from the tv, get your butt in gear and make it happen for yourself.

 

I am here to support you. We offer free cardio and strength training. Click here for the schedule.

 

Here’s a great article I found at The Belly Fat Blog.

 

Merry Christmas! Eat & drink responsibly and most importantly, ENJOY YOUR LIFE!

 

Love,

 

Brenda

10 Tricks for a Guilt-Free Thanksgiving

 

It’s hard to believe it’s already Thanksgiving again. One thing we can be thankful for is that we’re still here to marvel about how time flies. Thanksgiving is a time to celebrate and give thanks for all of our blessings we have received and for those yet to come.

 

I am thankful to have such an amazing group to work with as we pursue our ultimate fitness goals. We’re having an awesome time and I am seeing amazing results for those of you who work hard and come regularly. After all, PHYSNIQUES is about YOU! YOU decide how much weight you want to lose and at what pace. If you work hard and watch your calorie intake, you are more likely to reach your desired weight more quickly. If you slack and only come once in a while, and are not mindful of your calorie intake, it’s going to take you longer. I’m happy to say that I see many of my Warriors on a regular basis and I’m hearing great things. For instance, a lot of the group come for the fun as much as they do to lose weight and get or stay in shape. I’m humbled by this entire experience and happy to have the opportunity to help others in such an important way. Our health is our life. We must do all that we can to live the best life that we can. And being beautiful certainly doesn’t help, does it, Warriors?

 

At this festive time, when you’re eating out at a family gathering, you will inevitably be faced with some difficult choices when being presented with those alluring aromas, savory sauces and rich, buttery desserts. There’s certainly no way you can dictate what your host puts on the menu and it can be quite easy to overindulge.

Here are a few tips so you can have a happy and guilt-free celebration.

 

1. Don’t skip breakfast.

 

If you go to the dinner table starving, you’re bound to overeat.

 

2. Don’t get the evil eye.
Whatever you do, refrain from announcing at the table, that you’re “trying to watch your weight.” I know that doesn’t fly at MY mama’s table. Haha

 

3. Fill Up before you sit Down.

 

Drink a glass of water before you sit down to eat.

 

4. Don’t let your eyes be bigger than your stomach.

 

I know everything looks delicious, but and make a full meal out of every side dish you partake. Just take small helpings of your favorite dishes.

 

5. Take it slow.

 

Take your time and chew your food well. Eating slowly gives your food a chance to ease into the digestion process, and as a result you will eat less.

 

6. Take a time out.

 

Wait 10 minutes before going for seconds. You may find that you really don’t want seconds.

 

7. Don’t clean your plate.

 

Most of us were taught as kids to clean your plate. When I was a child, my dad instituted a “Clean Plate Club.” The first one to clean his or her plate got a prize. Try that today, and the only prize you will get is a fat tummy!

 

When you’re no longer hungry. Stop eating and get rid of your plate.

 

8. Take a quarter or half a slice

 

That sweet potato pie is calling out to you. “Eat ME! Eat ME!” There is a dessert on the table that you absolutely refuse to resist, just take a smidgeon. There’s no rule that says you must take an entire slice or pie or a full bowl of pudding. So often, just having a taste of your favorite sweet sensations will satisfy that urge to snack.

 

9. Do you really want that?

 

If you take a doggie bag, Only pack those delectables that you absolutely must have, to savor the moments of the awesome time you had with family and friends, knowing that this particular feast comes around only once a year.

 

10. Burn It With Brenda!

 

Come to class tomorrow and burn those calories right back off.

 

These tips work well not just for Thanksgiving and holidays, but for every meal, and will help you keep your calorie count under control.

 

Happy Thanksgiving, Warriors!

 

Love,

 

Brenda