slow eating = less calories?

Turns out, yes.  If you eat more slowly, you will consume less calories because you will be less likely to overeat:

In a study last month, scientists found that when a group of subjects were given an identical serving of ice cream on different occasions, they released more hormones that made them feel full when they ate it in 30 minutes instead of 5 . The scientists took blood samples and measured insulin and gut hormones before, during and after eating. They found that two hormones that signal feelings of satiety, or fullness — glucagon-like peptide-1 and peptide YY — showed a more pronounced response in the slow condition.

More here.

happy holidays from motiv

Just a quick note to say Happy Holidays to everyone.  Enjoy your time with friends and family.

From all of us here at Motiv,

Amy, Emily, Heidi, Jake, Laura & Brian

exercise = anti-aging?

No surprise, really. New research published in Circulation: Journal of the American Hear Association indicates that long-term physical activity has an anti-aging effect at the cellular level.

Ulrich Laufs, M.D., the study’s lead author and professor of clinical and experimental medicine in the department of internal medicine at Saarland University in Homburg, Germany says:

“This is direct evidence of an anti-aging effect of physical exercise. Physical exercise could prevent the aging of the cardiovascular system, reflecting this molecular principle.”

Read more here.  Especially if you like reading about telomeres.

six-pack abs

OK, OK, OK. I admit it it.

This is the fastest way to six-pack abs. Much easier than what we do, too.

Have a great Thanksgiving everyone.

time to cut you off?

Are you a nighttime nibbler prone to evening snacking?

Here’s any idea: set a cutoff time for eating. For example, set 7:30pm as your evening cutoff — don’t snack anytime after your cutoff time.  Just having a set cutoff time can help you resit the urge to have that snack.

save the date: motiv’s holiday party will be friday december 11

You are cordially invited. See you what your fellow clients look like in “normal” clothes. Or come see what Motiv is all about — and meet and make some new “Motiv Friends” yourself.

Friday, December 11th from 6-9pm at the new studio at 3355 N Clark.

More details to come.

3355 n clark update

Things are moving along at the new location. We should be ready to open within a couple weeks now.

When we open, we’re going to try a new option for those interested in joining Motiv:  a Quick Start Session.  We’ll schedule a few of these at popular times (6am, 6:30pm, and so on) so if you want you try us out, you can bring a friend and participate in a typical 45-minute session at Motiv to see if we’re what you are looking for.  Each Quick Start Session will accommodate up to 4 clients just like our normal training sessions.

Send an email to results@motivpersonaltraining.com or call at 773.769.7050 if you want to sign up for one of these sessions. I’ll post the schedule of these Quick Start Sessions on our website once we are open.

weight loss = exercise + nutrition

Nothing too surprising in the title of this blog post.

We see the results of this over and over in out studio. Clients who workout AND change their nutrition get the best weight loss results. Only do one of the two (exercise or nutrition), you get results, they just aren’t as good.

New research backs this up.  A study by Edward Melanson, an associate professor in the division of endocrinology at the University of Colorado School of Medicine in Denver is highlighted in a recent NY Times article.

“The message of our work is really simple. It all comes down to energy balance,” or, as you might have guessed, calories in and calories out. People “are only burning 200 or 300 calories” in a typical 30-minute exercise session, Melanson points out. “You replace that with one bottle of Gatorade.”

Go achieve your weight loss.  But know that it takes both exercise and nutrition.

 

opening soon: motiv at 3355 n clark

I’m pleased to announce that Motiv will be opening a second location in November at 3355 N. Clark in Chicago. Here are some FAQ’s – since I love FAQ’s—about the new location:

What will it look like?

It will look very, very similar to our existing location at 3726 N Lincoln. But we do have few new improvements planned too. You’ll have to come see those yourself.

When will it open?

Hopefully within 2-3 weeks, around mid-November. Once the equipment arrives and is installed, we should be ready to go. Check back here for the latest updates.

OK, but I’m ready now. Can I workout at your other location until you open the Clark Street location?

Yes, absolutely. Sign up for your free “test drive” online and well get you going right away. When we open the new location, you can move over there.

I already workout at your Lincoln location, but your new location is closer. Can I move over there?

Yes, that’s no problem.

Will the training be different at the Clark location? How about the pricing?

No, we will be doing the same, great, always-changing workouts that we do at the Lincoln location. And the prices will be the same, too.

How’s parking?

There is plenty metered street parking on Clark. Remember, before 8am you do not have to pay the meters. And we are near the Belmont and Addison CTA stops. Sorry, we do not have a customer parking lot.

Why didn’t you answer the question I was thinking about?

Sorry about that. Please leave a comment below and I’ll edit this post.

don’t eat the halloween candy (especially before halloween)

There is a reason I don’t keep certain foods in the house: I eat them. And quickly. For example, I love ice cream. So, I don’t keep ice cream in the house. Candy is another one. But at Halloween time, you kinda have to have candy in the house.

What to do? Don’t buy candy that tempts you. I love Snickers bars. So, why would I buy Snickers bars and put them in my house? If they are here, I’ll be tempted and eat them. So I buy candy that doesn’t tempt me: Lollipops. Kinda hard (but not impossible) to binge on lollipops. Little kids love lollipops. So they are still a great treat to give out. But I am not “tricked” into eating them.

Don’t be “tricked” into extra, empty calories.