5 Fabulous Fitness Tips for Fall

Fall is a great time to lose those summer inches and get ready for the holidays.

What’s one of the best ways to get in shape? Take steps to take steps!

Most of us are awake for 16 hours a day, yet we move less than two hours a day. We don’t realize how many calories we’re taking in until one day we notice the "fluffy" areas on our body.

Getting rid of that fluff comes down to this: Move more and eat less. We underestimate how many calories we take in each day, and overestimate how many we’re burning through physical activity.

Besides a regular fitness routine, there are lots of little things you can do throughout the day to maximize calorie expenditure:

1 Don’t use drive-thrus. Instead, walk into the store or bank.

You can add 150 steps to your day just by avoiding the bank drive-thru. Return those grocery carts to the store instead of leaving them in the parking lot.

You’ll not only get in lots of extra steps, but you’ll keep cars from getting damaged—and Publix won’t have to pay the bagger to gather up carts all day long.

2

Pick two of your five workday lunches and exercise instead of sitting down.

Leave yourself 15 minutes to eat after you’ve exercised. I guarantee you’ll have more afternoon energy on those two days.

3b Work time doesn’t have to be sedentary.

Deliver papers instead of sending them through the interoffice mail. “Fidget” while you’re seated and actively squeeze your muscles.

The next time you have a lunch meeting, instead of sitting around a conference table, schedule a 20-minute walk as you talk. You’ll be amazed how much better you brainstorm when you’re moving.

You’ll still have a few minutes to eat lunch afterward. Just bring some baby wipes and body splash to refresh before heading back to work.

4b

Don’t sit down when you talk on the phone.

Use a Bluetooth headset or cordless phone, and pace or clean while you’re talking, or do squats or lunges.

Your house will stay clean and you'll stay in shape.

5c If you’re like most people, evening means sitting. That’s not a good thing!

It’s easy to add more movement to your evening activities. When you’re watching TV, use commercial time to squat, lunge, or walk. Cut back on food consumption at least three nights a week; instead of a heavy meal, have a light one.

Try these tips and your fall will be fabulous!

Your FUNIQ Fitness coach,

Bethanne

Bethanne’s Healthy Tip of the Week

Have you noticed that restaurant serving sizes have gotten absolutely enormous?  Lunch plates look like serving platters, and the portions are ridiculous!

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Restaurant meals have a lot more calories than you might expect. Some of your favorite so-called salads have more than 1,200 calories…wow!

So here's my tip to help you eat right:  Share a meal with your friends.

Friday's, Macaroni Grill, Chili's, and many other restaurants serve enough for 2 people.

Want to see how many calories are hiding in your favorite restaurant food? Check out www.thedailyplate.com; in the search box halfway down the page, type in a restaurant and one of your fav foods…and prepare to be shocked.

Part of the reason some of these dishes are so high in calories is because the portions are so huge.  So you can save calories (and money) by splitting a meal with a friend.

Just don't go all crazy, okay?

Your FUNIQ Fitness coach,

Bethanne

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Reminder: There are no FUNIQ classes until Monday, November 9.  C ya then!

Myths Debunked: “If I eat late at night, I’ll gain weight.”

I hear exercise and diet myths all the time.  "Avoid carbs." "Load up on carbs." "Drink lots of water with your meal." "Don't drink water with your meal." "Machines are better." "Weights are better." Blah, blah, blah.

Here's one of the most common:

"If I eat late at night, I'll gain weight."

What do you think–true or false?

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It's false!  Weight gain occurs when you consume more calories (like that 5-billion-calorie donut she's holding) than
you “burn."

Remember,
most people are more sedentary at night (does the term "couch potato"
mean anything??) and that's also when they eat the most.  So adding
exercise and more movement to your evenings can help offset some of the
excess calories. 

Moving more and eating less is a rule we ALL need to follow. You can read more here from the American Council on Exercise.

I
am not a registered dietitian, nor do I possess a degree in nutrition,
so recommending a specific diet or supplement would be beyond the scope
of my credentials.  I can, however, recommend modifications to your
current eating regimen and I can direct you to some very helpful
websites. 

For eating, I highly recommend www.mypyramid.gov.
You can actually estimate your recommended calorie allowance based on
your age, sex, and activity level.  For a complete supplement
description, check out www.medlineplus.gov.

I've got lots more myths to debunk, so watch this space. (Got a myth? Leave it in a comment and I'll debunk it soon.)

Your FUNIQ Fitness coach,

Bethanne

Bethanne’s Backstory

 

I began my journey in the fitness industry "accidentally" while attending State University of New York in New Paltz in the 1980s. I was pursuing a degree in business, and happened to take an elected class called “Strength Training for Women.”

As I struggled to keep up with the other students, the instructor shouted, “If you jiggle when you jog [referring to excess body fat], you better keep jogging!” 

J0321131Fighting to keep up with the class, I realized I needed to lose weight, quit smoking, and get fit. 

I was so inspired by the class and the changes I saw in myself and others that I minored in exercise science and began teaching aerobics at local gyms and for the university.

I even motivated my mother to lose 92 pounds, and now at the age of 79, she's in the best shape of her life!
  
In 1987 I was one of the first instructors to become an IDEA-certified dance exercise instructor (now known as ACE–the American Council on Exercise) and was also one of the first to be certified by Step Reebok in New York. I hold certifications in ACE Personal Training, Pilates by All American Fitness, and Kickboxing by Powerstrike. I also have a Bachelor of Science degree in  Business/Exercise Science, from SUNY (State University of New York) New Paltz.

Most people don't know that I live with a physical disability and struggle with chronic dizziness and instability.  The way I look at it, exercise has actually saved me from being in more pain. I enjoy working with people with chronic pain and injuries because given my own situation, I KNOW exercise can actually improve their condition.

Today I'm my mid 40s and in better shape than I was in my early 20s. I'm proof that anybody (and any body) can be in great shape…no matter what your age! 

With 20 years of diverse background in cardio training, strength training, yoga, and Pilates, I try to make each workout unique and individualized based on my clients' needs, strengths, and weaknesses.

My philosophy for training is short and sweet: “Simply move!"  Use every possible muscle that you can while doing it!  The most important thing in an exercise program is variety. It helps to prevent boredom and also keeps your body from adapting to only one type of workout.

Don't believe me? Believe these great publications, websites, and radio programs that interviewed me!

The Denver Post

SmartMoney.com

eHealth Radio (podcast)

MSN.com Smart Spending

Honeymoons.com (Blog Talk Radio podcast)

Better Homes and Gardens

Orlando Sentinel

Publix Family Style magazine

LosingWeightIntentionally.com

JumpSnapNation.com

Adventure Smith Explorations

WeightLosingIdeas.com

Media Bistro

Highbeam.com

AnabolicMinds.com

SpryHut Daily Health Magazine

WaysLoseWeight.com

Columbus Dispatch

Family Circle

For me, the key word is "fun," and when you come to one of my FUNIQ classes, you'll have so much fun, you'll forget you're working out!

Your FUNIQ Fitness coach,

Bethanne

 

Welcome!


I'm Bethanne Weiss, FUNIQ founder, and I'm going to show you how to move your assets (as well as eat less crap!) That just happens to be the title of my upcoming book: Move Your Assets: From the Chair not the Bank! Stop asking me when it'll be ready! Just subscribe to my blog and you'll get a sneak preview right here:

  • I'll debunk fitness myths.Bethanne wearing FUNIQ t-shirt
  • I'll share stories about Coach "O," the Man-ee-ac, and others who've inspired me (and will inspire you too).
  • You'll learn little tips that will make a big difference in your life.
  • I'll fill you in on what "crap" is and how you can avoid it so that you never have to "go on a diet" again. Oh, and I won't ask you to throw shrubs and twigs into a blender and call it a meal… Eeewww! I love real food too!

Woo hoo! Let's move your assets (not from the bank but from your chair)!

Your FUNIQ Fitness coach,
Bethanne

 

If you want to look and feel better than you did in your teens (and who doesn't??), I can show you how to "Move Your Assets: From the Chair Not the Bank"! 

Hmmm, sounds like a great title for a book…

 * * *

FUNIQ is on Facebook! Click here to be a fan!

Bethanne's Backstory

As I struggled to keep up with the other students in exercise class, the instructor shouted, “If you jiggle when you jog [referring to excess body fat], you better keep jogging!”

Fighting to keep up with everyone, I realized I needed to lose weight, quit smoking, and get fit. Read more…