Good fats include healthy oils that your body needs. They actually help your body burn fat. Some examples of “GOOD FAT” include almonds, fish oil, and flax see.

Bad fats cause you to store fat in your cells and build up plaque in your arteries, which can lead to heart disease and high cholesterol. Some examples of “BAD FAT” include saturated fats like high fat red meats, cheese and bacon. You should also watch out for “TRANSFATS”.

Healthy oils your body needs. they help burn fat. ex. almonds, fish oil, flax seed.

Bad fats cause you to store in your cells and build up plaque in your arteries. ex. saturated – high fat red meats, cheese, bacon

Good fats include healthy oils that your body needs. They actually help your body burn fat.

Look for a product that uses young, small and cold-water fish to ensure the best health and least amount of heavy metals including mercury, lead and PCBs. Also you want it to be cold-water processed as high heat (used in less expensive fish oil supplements to kill off the toxins of older fish) can reduce health benefits of fish oil and even turn it to a toxin in your body.

3000mg of EPA and DHA is the recommended dosage for best heath benefits. For a high quality fish oil supplement, we recommend Heart Health Essential Omega III Fish Oil with Vitamin E.

No one person is alike. Body type, temperment, will-power, metabolism, emotional and behavioral factors, health history are all factors. It’s important to get advice from a trained professional, like a Personal Trainer. They will recommend the right plan for YOU and ensure that you stay safe, get results and increase strength and health. Contact us today for a free consultation.

Here are some suggestions of what you should AVOID when you eat out and want to choose healthier options:

• fried foods – even fish when fried becomes an unhealthy food
• the All-American meal of burgers and fries
• creamy salad dressing (always ask for dressing on the side)

Always ask how things are prepared. Request low oil in cooking, dressing on the side, hold the bread. And make choices that INCLUDE grilled and baked proteins and vegetables. Restaurants are much more accommodating than they used to be when you make special requests. It may cost a few cents more, but your health is worth it. And of course, if you want to ensure the healthiest meal – stay in and cook it yourself.

TRIANGLE: lower body weight from hips down – carry in your hips and butt

PEAR: carry weight in your mid section

APPLE: carry weight all over

Your highest risk weight is pear and apple shapes because belly fat has a high heart risk and diabetes risk. if you are carrying belly fat  you have high cortisol and stress. To reduce belly fat try CLA, artichokes and pumpkin seeds as great options fo belly fat reduction.

The answer is actually – the best way to lose the most weight is a COMBINATION of CARDIO and WEIGHT TRAINING. So really – BOTH.  Weight training targets INCHES. Cardio targets FAT. Read on for the best way to approach CARDIO for the highest benefit.

To get the most out of your cardio workout, you want to know what the goal of your cardio workout is. If you are going for cardiovascular health, you should get in at least 3 sessions of cardio per week for 30 minutes each. For weight loss, you will need to up your cardio workout to 4-5 times per week, at lease 40 minutes per session. Cardio doesn’t have to be on a machine but many people find it the easiest way to fit it into their schedule. But a brisk walk or bike ride outside is good for your health AND your social life when you bring a friend along.

Target your heart rate to make sure you are in the right fat burning zone:

FAT BURNING ZONE: Women 226 minus age is maximum heart rate. Max multiplied by 60-80% is target heart rate. Men 220 minus age is maximum heart rate. Max multiplied by 60-80% is target heart rate. Consult your health professiona/physician for your own best target heart rate. CBWC is not a health professional and is not able to provide you the diagnosis for your maximum heart rate based on your specific health profile.

The Cardio available at Complete Balance Wellness Center in Wappingers Falls, NY is:

Elliptical    |    Treadmill    |    RPM Bike    |    Exercise Bike    |    Aquatic Rower

Bowflex Tread Climber

Research shows you burn more calories after a strength training workout. However, not such a substantial amount that you should worry about. If you are too tired/winded after, do it before your strength training workout. It will still have substantial benefit.

BOTH! 1-1.5 hours prior to your workout, we recommend a slow-digesting good carb and protein.

BEFORE – a slice of whole wheat bread with peanut butter or turkey -OR- brown rice cake with peanut butter -OR- protein shake -OR- eggs and whole wheat toast -OR- brown rice or sweet potato with chicken/beef/turkey/fish

AFTER – protein shake (if your workout included weights, you can include fruit. If your workout was only cardio ,do not use fruit – fruit replenishes muscles and gives them everything they depleted…cardio you want to sustain muscle burning fat so don’t give them sugar).

Very. Protein builds muscles back up. You break muscles down during a work out and you have to repair them. Make sure your shakes are low carb, low sugar, low fat and include good proteins such as casein and whey protein. We recommend protein shakes from the TLS line.

Definitely after a workout. Before a workout is optional. It’s fine to drink one before and after.

The more lean muscle mass you have the more calories you burn … even while you sleep. Muscle dictates metabolism.

Very. Your body lacks a lot of nutrients from food we eat because of processing or low mineral soil. The amount of food you would need to eat to have the nutrients for health is unrealistic. We recommend a Daily Essentials foundation for health in isotonic form. It will allow you to have a high absorbtion and bioavailability and will not cause the nausea sometimes associated with pill forms of vitamins.

We recommend you start with the Daily Essentials kit so that you have a good foundation for health. You can also take a nutri-physical and get detailed information about other supplementation your body needs.

Your body needs to rest so it can repair itself. Otherwise, your body will release cortisol when you are under stress and create visceral fat and higher risk of organ failure and heat disease.