Guest Blog: 5 Tips to Stop that Weight Loss Rollercoaster

by Robard Corporation Staff August 19, 2016


Reaching your goal weight can be equated to the pause in the middle of a roller coaster. You’ve reached your weight loss goal and you’ve been on this roller coaster before. Can you keep it off and stop the roller coaster?  Here are some tips to get you on solid ground.

Develop a maintenance plan ASAP!  Create or find a structure to keep you from sliding back into your old eating habits and support you in moving forward confidently. One idea is to figure out what your daily caloric intake should be to maintain this new weight. This calculator will estimate how many calories you need based on your gender, age, weight and activity level; use it as your guide.  Or make a daily eating plan so that you have a road map and don’t go off course.  Whichever approach you choose — one of these or another of your own choosing — it will take practice to make it habit.  The good news is that it will become second nature after a while, and one way to do it is going through the S.T.A.R Plan® - Steps To Avoid Regain.

Develop a mantra (or two).  Your mindset is one of the biggest keys to your success. Choose two or three mantras and repeat them to yourself throughout the day.  You might want to try “Maintaining my weight is easier than losing weight.”  Or “Nothing tastes as good as being thin feels.”  “I am eating for my health” may encourage you to make healthier choices.  When tempted to have that extra piece of cake, you can also remind yourself what you like about being this current weight.

Find motivators to stay on track.  Plan a trip where you have to wear a bathing suit.  Shop for new clothes that look good and admire yourself when you wear them. (A little vanity doesn’t hurt anyone.) Find other motivators that work for you.

Stock up on healthy snacks.  Pack a piece of your favorite fruit, a handful of nuts or a tasty yogurt so you have a satisfying snack for when hunger hits, wherever you may be.  This will support you in avoiding the vending machine or the sweets in the office lunch room. Robard provides a variety of portion controlled protein snacks that can be ideal to stay away from those vending machine cravings.

Weigh Yourself Daily.  Best way to know if you are gearing up to ride that roller coaster again is to keep a close eye on your weight. If you gain a pound or two, reset your weight by going back on your diet until you return to your goal weight.

Exercise is the magic pill.  It’s not a pill, but being active does make it easier to stay on track.  You burn more calories, your metabolism gets a boost and your appetite is suppressed for a while after you exercise.  You also feel good about yourself.  It doesn’t have to be every day and it doesn’t have to be strenuous. Choose any activity you enjoy. I have a friend who exercises every other day and has for years.  She says she looks forward to it on the off days and looks forward to the off days after she exercises.  That has helped her stay motivated for the long term. Find your formula.

We all know that we need more than willpower for the long haul. Use these tips to help build a support structure for your long time weight loss success, and if you are at the beginning of your weight loss journey and would like some assistance fill out our brief Find a Clinic form and we will locate a center near you!



This Guest Blog was written by Sima Michaels Dembo, MPH (pictured, right), who is a health care consultant and writer in North Bethesda, MD. She writes on nutrition, weight loss, exercise and other health care topics.  She is the principal of SMD Consulting, a consulting firm specializing in writing on timely health care issues for lay and professional audiences.


Keywords: , , , ,

Filed Under: Exercise | For Dieters | For Providers | Habits | Healthy Eating | Healthy Lifestyle | Obesity | Self Esteem | Setting Goals | Treating Obesity

Guest Blog: Defeat Sitting Disease — Deskercise!

by Robard Corporation Staff August 17, 2016


Moving more every day isn’t complicated or impossible even if you have a sedentary job. The good news is that moving just a little more often than you already do can extend your life. Today nearly everyone in office-bound and transportation-intense jobs sits too much and too long at a time. The result: sore, stiff necks, backs and hips. But pain and stiffness aren’t the only side effects of sedentary working conditions.

The startling conclusion: In 2013, the Public Library of Science reported that high levels of sitting time (the Sitting Disease) — seven or more hours per day — is associated with an increased risk of cardiovascular disease, type 2 diabetes and some cancers. In fact, every single hour of uninterrupted sitting results in as much as an eight percent increase in all types of mortality causes. 

Health Complications Multiply the More Sedentary Your Lifestyle

What If I Exercise Already?
The average office worker and long-haul driver sits between seven and thirteen hours every working day, and that’s not including when they sleep — so as much as 80 percent of a worker’s life can be sedentary. If you work out thirty to sixty minutes every day, that’s just three to four percent of an entire 24-hour day. According to Genevieve Healy, PhD, a foremost researcher of the effects of sedentary lifestyles, thirty minutes of exercise a day may not be enough to fully counteract the negative effects of sitting eight to ten hours every working day.

Help Reverse the Damage Caused by Too Much Sitting in Just Two Minutes per Hour
In 2015, The American Society of Nephrology published research showing that just two minutes of light activity between every hour of sedentary activity resulted in an estimated 33 percent decrease in the risk in premature death. So although your routine workouts certainly count, just the simple act of getting up and/or moving for brief periods of time every hour offers tremendous benefit. This single, simple solution also helps reduce stress and excess weight. Here are some simple tips and easy-to-do movements to help keep you in shape while you defeat the Sitting Disease:




This Guest Blog was written by JJ Rodriguez, B.S. (pictured, right), who is a Clinical Exercise Physiologist having worked with and in settings of athletes, cardiac rehab, general fitness (personal training), corporate wellness, executive health, and currently weight management and bariatric programs. His credentials include ACSM CEP, C-PT, Exercise is Medicine® Credential Level II, NASM CES, WLS, BCS.

Keywords: , , ,

Filed Under: Exercise | For Dieters | For Providers | Healthy Lifestyle | Setting Goals

The Best Time to Exercise for Weight Loss

by Robard Corporation Staff July 7, 2016


With the hectic, fast-paced lifestyle that many Americans live, oftentimes our conversations around exercise get stuck on where we can sneak in 10 minutes of physical activity between work and errands. While regular physical activity throughout the day is of course important to our overall health and well-being, when it comes to exercising for weight loss two things may be more of a factor than we ever imagined: Making the time and timing it right.

According to some recent studies, the time of day that you engage in exercise may actually help us maximize the effectiveness of our workouts. A 2010 study of 28 healthy adult men found that despite increasing the amount of calories and the amount of fat they consumed, the group that exercised first thing in the morning prior to eating breakfast managed to avoid any weight gain, in comparison to the group of men who consumed the same amount of fat and calories but who worked out after breakfast.

While it is a small and short-term study, the findings were very interesting in that they supported the idea that timing one’s workout to occur after a long period of fasting (or first thing in the morning) will support more rapid weight loss. The idea behind this is that your body will be geared toward burning your stored fat reserves, as opposed to utilizing its energy toward burning off the food you just ate.

Now, if you are like many, the idea of waking up one to two hours earlier to exercise may not sound appealing. But if you want to give it a shot to make the most of your workout, there are some simple things you can do to help you be a little bit more bright-eyed and bushy-tailed before a refreshing morning workout:

1. Go to sleep earlier: Easier said than done for many, but early to bed, early to rise!
2. Find a morning workout buddy: A friend can make drudging out in the morning a little bit more fun, plus you’ll have the pressure/motivation of knowing someone is waiting on you.
3. Set up your morning the night before: Before going to bed, set your coffee pot to brew when your alarm clock goes off (smell that caffeine!), lay out your gym clothes for a quick change, and have a pre-made pre-exercise snack ready to go. Once you convince yourself to get out of bed, you can be ready for the gym and out the door in 10 minutes or less, making it feel less like a drag.

Changing up your workout schedule may seem difficult at first, but after a few weeks of commitment and consistency, you may start to appreciate the benefits, not only for weight loss, but also with being able to start your morning off on a productive note. A morning workout can help to set the tone for the rest of the day, and you may find that it can support you in flourishing throughout many aspects of your work and personal life. Give it a try and let us know on Facebook what the difference has been in your mood and your health!


Source:
Business Insider


Blog written by Vanessa Ramalho/Robard Corporation

Keywords: , , , ,

Filed Under: Exercise | For Dieters | For Providers | Habits | Healthy Lifestyle | Setting Goals

Top 7 Health and Fitness Apps

by Robard Corporation Staff May 31, 2016


Technology has gotten its hands on everything, and health and fitness is no different. Whether it’s your phone, tablet, or even your watch, something to aid you in your health is a push or a click away. To make sure we are taking advantage of our devices’ (and our app stores) fullest capabilities, we took a look at seven of the top Android and Apple health and fitness apps on the market. Even though some of them have in app-purchases (meaning you can buy a feature or package that may enhance your experience using the app), all the apps on this list are free to download to your device. Let’s get started! (Note: This list is in no particular order of preference. Choose the app that works best for you!)


1. Tabata Timer

Tabata is a form of High-Intensity Interval Training (HIIT) — simply put, it requires doing a lot of exercise in a short amount of time. A Tabata workout will consist of a certain amount of seconds a user will work out and a certain amount of seconds they rest; For example, while doing four minutes of pushups, a user is challenged to perform 20 seconds of pushups and then rest for 10 for the complete four minutes. This app is ideal for that. Users simply set how many seconds they are going to work out, then how many seconds they rest, and how many rounds they do it for. You can even add a song to play during the workout to keep you pushing through it. Get it now: iTunes -- Google Play.

2. BodySpace (Developer: Bodybuilding.com)

This is the mobile hub of one of the biggest health websites on the internet, Bodybuilding.com. With this app, users can follow a workout routine, create one of their own, and find different exercises and the body parts they wish to focus on. They even enter competitions for cash prizes! But maybe its coolest feature is its online community, where users can find friends and challenge each other to take their workouts to the next level. Get it now: iTunes -- Google Play.

3. MapMyRun (Developer: MapMyFitness, Inc.)

For the runners out there, this app lets you track your journey step-by-step. This app measures the distance a user runs, the route their journey took them through, the pace they ran at, and logs all of their runs. Hit a personal best? This app will let users share the run on social media for ultimate bragging rights. Get it now: iTunes -- Google Play. For the more outdoorsy type, there is also a MapMyHike app. Get it now: iTunes -- Google Play.

4. MyFitnessPal (Developer: MyFitnessPal, Inc.)

MyFitnessPal is one of the most popular calorie counting apps on Android and Apple devices.  It has a huge database consisting of over 6,000,000 foods. This app can connect to pretty much any fitness device (e.g. Fitbit, Garmin, Jawbone, etc.). And, if you don’t have a device, it can still track a user’s exercise. Get it now: iTunes -- Google Play.

5. FitStar Personal Trainer (Developer: FitStar, Inc.)

The common excuse, “I don’t have time to work out,” is a thing of the past with FitStar, the app that gives users a workout that they can perform anywhere. What makes this app interesting is its dynamic adjustment of user goals, capabilities, and feedback — just like a personal trainer. FitStar Personal Trainer has an accompanying yoga app, called FitStar Yoga. Just like its personal trainer cohort, FitStar Yoga is ideal for people that are trying to get a session in no matter the time or place. Get it: now: iTunes -- Google Play.

6. HealthyOut Healthy Meal Finder (Developer: Rise Labs, Inc.)

Want to go out to eat but don’t want your diet to crash and burn because of the meal? HealthyOut will helps users find healthy dining out selections in their area. Users can search for meals by type of dish, specific ingredients they would like to have, or the type of cuisine. Want a Mediterranean high protein meal? This app will find a place in your area if there is one. Get it now: iTunes -- Google Play.

7. Applicable App for Your Fitness Device

Whether you have a Fitbit, Nike Fuelband, Jawbone or a Garmin, make sure you get the accompanying mobile app for the device. You will be able to do some neat things like mark down your personal records, change your device settings, and even make your device an alarm clock. It’s all about personalization, so make it yours and own it!


Blog written by Marcus Miller/Robard Corporation



Keywords: , , , , ,

Filed Under: Education | Exercise | For Dieters | For Providers | Healthy Lifestyle | Setting Goals | Treating Obesity

The Secret to Losing Weight without Exercising

by Robard Corporation Staff May 26, 2016


Exercise: Are you exhausted and intimidated by just looking at that word? Especially for those unaccustomed to getting regular exercise, the thought if it conjures up images of sweat, discomfort, pain, boredom, embarrassment, and many other unpleasant thoughts. Experts constantly point to the importance of diet coupled with exercise to achieve weight loss goals. However, something that often gets left out of the equation that many are saying is just as important, as well as more enjoyable, than exercise is physical activity. But isn’t physical activity and exercise the same thing? The answer is kind of, but not really.

Physical activity is movement that is carried out by the skeletal muscles that requires energy. In other words, any movement one does is actually physical activity.

Exercise, however, is planned, structured, repetitive and intentional movement intended to improve or maintain physical fitness. Exercise is a subcategory of physical activity.

So while going to the gym and lifting weights might be an exercise that can help improve your physical fitness, it is not the only form of physical activity that can provide important health benefits, and help you avoid a number of different chronic health conditions.

Luckily, physical activity is a very broad idea and can incorporate many different kinds of activities, some that we really enjoy. And so the idea of getting more physical activity doesn’t need to be accompanied with the same kind of dread that going to the gym might. Maybe you really love salsa dancing at family parties, or taking walks helps you to clear your mind. Think about all the things you love to do that require you to move your body and figure out how you can incorporate those movements into your daily routine. As you add more physical activity to your life, you’ll start to see the difference in your energy levels, body composition, and mental outlook… and then maybe exercising at the gym won’t seem that bad anymore!

For more inspiration on different kinds of physical activities that will get you off the couch and moving, check out our list of 10 Fun Physical Activities for Weight Loss!




Sources: Ace Fitness, World Health Organization

Blog written by Vanessa Ramalho/Robard Corporation

Keywords: , , ,

Filed Under: Exercise | For Dieters | For Providers | Habits | Healthy Lifestyle | Obesity | Setting Goals

Want a Great Workout in 7 Minutes? Try This App

by Robard Corporation Staff April 25, 2016


You keep telling yourself you need to lose weight and get in shape. You make your New Year’s resolution. You start up your gym membership. Then inevitably around this time of year, you realize you haven’t been to the gym in at least 3 weeks. And with all your good intentions, somehow you’ve managed to GAIN a few extra pounds. Sound familiar?

If you’re like most people, you want to be healthier. But between work, kids’ afterschool activities, laundry, grocery shopping, and everything else you have going on in your to-do list, finding the time to go to the gym and work out never seems to make it into your week. Well, according to this new app, if you want to get in a great workout backed by science, all you need is 7 minutes.

The 7-minute workout, designed by Chris Jordan, Director of Exercise Physiology at the
Johnson & Johnson Human Performance Institute, is a fast, science-based way to work out anywhere, anytime. No gym equipment required… all you need is a chair and a wall.

Downloaded by over 1.4 million people so far, the app is increasing in popularity, and there is a strong scientific argument to back its efficacy.

“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Jordan. Other recent studies have agreed with this perspective showing that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding.

The way interval training works is to combine periods of high intensity activity with brief periods of recovery, or rest. In the 7-minute workout app, this is structured as twelve 30-second exercises with 10 seconds of rest in between, designed to be performed in rapid succession. Additionally, the exercises are ordered in such a way that alternates emphasis on the upper body and lower body to provide additional rest to certain muscles while you work out others. Essentially, the complete workout makes the most of every single minute, and while it is described as very intense and uncomfortable, can you really complain when you’re done in 7 minutes?

If you’re intrigued, take a look at the app preview in the video below and check out the 7-minute workout website to learn more. The app itself is available for free in the Apple App Store and Google Play, so give it a try!



Blog written by Vanessa Ramalho/Robard Corporation

Keywords: , , ,

Filed Under: Exercise | For Dieters | For Providers | Healthy Lifestyle

How ONE STEP Can Help You Overcome Your Weight Issues Starting Today

by Robard Corporation Staff April 7, 2016


THE GYM. Did the word make you shudder? In all reality, the gym can be a scary and intimidating place. Gym membership advertisements sell us these glamorous images of thin, fit people working out with smiles on their faces, and not a single bead of sweat on their brows. Clearly working out is easy and fun, right? Well… not necessarily…

For many average Americans, losing weight is something that just does not seem that simple. And while it’s obvious to most that exercise is a vital component of losing weight, where and how to start can be questions that many overweight and obese people just aren’t sure how to answer.

In a study by the Center for Disease Control in 2012, more than two thirds (69 percent) of adults are overweight or obese and more than one third (35 percent) are obese. And while the American Heart Association advises at least 30 minutes of moderate physical activity for most or all days of the week, 80 percent of American adults do not get the weekly recommended amounts of physical activity. Moreover, a study last year linked physical inactivity to more than 5 million deaths worldwide per year, more than those caused by smoking.

Starting an exercise program or a gym membership can be tough, especially when considering some of the real (or perceived) barriers to physical activity that many people face. In a survey conducted by The National Center for Biotechnology Information, respondents reported barriers to exercising such as being too fat, being too shy or embarrassed to exercise; being too lazy or not motivated; having an injury or disability (males only); and being not the sporty type (females only). And when we look at those upbeat gym commercials, it feels easy to say, “I can’t do that.”

But actually… YOU CAN. And there is ONE important step that can get you on the path to a healthier you!

THE FIRST STEP

Exercising requires hard work and commitment, and it can even be dangerous for those who are severely overweight or obese and more susceptible to suffering injuries, as activities they participate in have the potential to place a significant amount of stress on their ankles, knees, hips and lower back. But with the will to make a change, you can choose wellness and life, and it can be as easy as that first step. And your first step does NOT need to be in a gym.

If you are committed to making a healthy change in your life and losing some weight, start by focusing on low impact activities. Thirty minutes a day is all you need, and you can even split up that 30 minutes into several smaller sessions, such as 10 minutes of brisk activity in the morning, during lunch, and after work.

Try to make your first step a nice walk. Throw on your headphones and take a walk around your neighborhood. Or for added cardio and strength, walk up and down a flight of stairs for ten minutes, and you’ll be guaranteed to feel the burn. Don’t forget to stretch! Warming up your muscles, especially when you are a beginner to exercising, can help you avoid injury.

Most importantly—DON’T GIVE UP. Taking that first step can be hard. Taking the next step and then the next can seem even harder. But the more steps you take, the easier it will become. And before you know it, a new you will be staring back at you in the mirror, and you’ll wonder why you hadn’t started sooner.

For some inspiration in getting your weight loss journey started, check out these video testimonials from people like Jim Carpenter, who lost more than 290 pounds and just participated in his first 5k walk, or Bill DiNicola, who was excited to ride a roller coaster for the first time in 15 years after losing an astonishing 226 pounds. 

If you are really concerned about your weight and want to also get your diet on track, consider seeing a doctor, dietician, or nutritionist who can provide even more comprehensive, personal, and specialized advice on how to lose weight safely. Find a clinic with a weight loss program here.

So are you ready to get started? What change are you going to make to your routine TODAY to be more active? Let us know how your first step went and keep us posted on your progress by commenting below.

 

Sources: CBS News, Center for Disease Control, The National Center for Biotechnology Information, Livestrong


Blog written by Vanessa Ramalho/Robard Corporation

Keywords: , , , ,

Filed Under: Exercise | For Dieters | For Providers | Obesity | Weight Loss Programs

Introducing Robard's MyCare Tools

Join Robard at MGMA

About Robard Corporation

www.Robard.com

With more than three decades of field-tested experience in the weight management industry, Robard Corporation’s comprehensive medical and non-medical obesity treatment programs, state of the art nutrition products, and executive level business management services have assisted a vast network of physicians, large medical groups, hospital systems and clinics to successfully treat thousands of overweight and obese patients. Our turnkey programs offer significant business growth potential, and our dedicated team provides hands-on staff training, services and education to add a new, billable service line for safe and effective obesity treatment within 60 days. For more information, visit us at www.Robard.com or call (800) 222-9201.

Start with Robard Today!

Interested in bringing Robard’s weight management programs, products, and services to your center?

Become a Provider Today

Looking for a Robard program and product provider in your area?

Find a Clinic

Let's Get Social!

Robard Blog - Voted Top 100

Blog Month List