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

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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



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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

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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

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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

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

The Media’s Role in Obesity

by Robard Corporation Staff February 16, 2016


In many ways the media drives the thought process of the general public. What is reported and, more importantly, how it’s reported plays a key role in how we can look at a certain subject such as politics or social issues. In many cases, it can lead to division amongst the masses. It’s no different when talking about the media’s role in how obesity is viewed.

Yes, just like many other issues, the media has an influence on how obesity is viewed in the United States. Researchers from Chapman University, UCLA, and Stanford, sought to examine the effect media has on the general population’s view on obesity-related policies as well as their bias towards obese people. They did this by conducting experiments where people read news articles with rhetoric that put obesity in a certain frames. The context of the articles touched on the following subjects:

• “Fat Rights,” which emphasizes the idea that obesity is a positive form of body size diversity and that discrimination and prejudice is unacceptable
• “Health at Every Size,” which emphasizes the fact that body fat level is only weakly associated with health once a person’s exercise and dietary choices are taken into account (i.e. a person can be both “fit and fat”). This viewpoint encourages people to focus less on what the scale says and more on exercising and eating healthy
• “Public Health Crisis,” which presents obesity as a public health crisis warranting government intervention
• “Personal Responsibility,” which suggests bad food and exercise choices — as opposed to genetics or social factors — make people fat.

What they found was people that read the “fat rights” or “health at every size” articles said women could be healthier at a bigger weight at a far higher rate (65 and 71 percent) than those who read the “public health crisis” and “personal responsibility” articles.

“This is worrisome because there is extensive evidence that weight-based stigma negatively affects health, equal access to employment, earnings, education, and medical care,” says David Frederick, PhD, Assistant Professor of Psychology at Chapman University and lead author of the study.

A spotlight is shining on overweight people as of late and America’s obesity epidemic has been at the forefront of a lot of conversation. Outside of the potential health risks obesity may bring, being overweight could also affect other parts of a person’s life from their earning potential to insurance rates. And with the emergence of “fat-shaming,” which is criticizing and ridiculing someone simply because they are overweight, being overweight appears to be more than a health issue; it can be viewed instead as a taboo and something that should be looked down upon. Some will say the media has done nothing to dissuade such feelings, but rather reinforce them.

It’s a lot easier for decision makers to make the choices they want to make when they have the backing of the people it could possibly affect. One way to get that backing is to have people view the issue from a certain lens — something the media is well equipped to do. From employers to politicians, if the people are with you, that’s most of the battle to navigate things to your point of view. The media can play a key role in whether something can happen or not. The media has that power. Whether they use it for good or evil is subject to interpretation.

Source: Chapman University

Blog written by Marcus Miller/Robard Corporation

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Filed Under: Exercise | For Dieters | For Providers | Healthy Eating | Obesity | Treating Obesity

How to Lose 200 Pounds in a Year!

by Robard Corporation Staff January 5, 2016


One of the worst things about being obese is how simple tasks become increasingly difficult. Such as driving a car like Jim Carpenter, cleaning the house like Julie Roth, or even going on a leisurely stroll like John Blair. For nearly 500 pound television producer Bill DiNicola, it was the inability for his safety harness to fasten on a roller coaster he was attempting to ride at Busch Gardens in Williamsburg, Virginia. Things that we take for granted can be insurmountable for some. “You’re that person who can break furniture by sitting on it, by doing what it is designed to do,” says DiNicola.

Bill didn’t always have issues with his weight. He was a high school athlete, but when the activity decreased and the food intake rose, Bill added weight at an uncontrollable pace to the tune of 476 pounds. Bill knew that his weight was an issue, but when he was unable to fit into a size 4X jersey, he knew he had to take action. The sobering moment came with a revelation. “There’s one thing you can do right now, and that’s change and switch it,” he says. And that’s exactly what Bill did.

In January 2015, Bill went on the New Direction System as a part of the Bon Secours nutrition and weight loss program. Under the medical supervision of Dr. Phillip Snider and his staff, Bill lost 227 pounds. The hard work and dedication it took pales in comparison to the feeling of accomplishment and renewed vigor for life Bill has. That roller coaster harness that wouldn’t latch over 200 pounds ago now does so with no problem, and Bill is back to enjoying the thrills of riding the roller coaster with the thoughts of the shame he had before being a distant memory.  Take a further look into Bill’s story with the video below:




The New Direction System has done this for countless people throughout the country and can do it for you too! If you are a dieter and ready to start the New Year with a new you, fill out a Find a Clinic form and let us help you find a weight loss program in your area. If you are a provider and would like to help your patients get a new grasp on life, fill out our Become a Provider form and find out how you can better treat obesity at your practice.

Blog written by Marcus Miller/Robard Corporation


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