Everyone dreads the scale. Your weight in pounds is an important number but not the only one that counts for healthy weight. Here are a few more to help you fight the obesity epidemic.
Know your Body Mass Index (BMI). There are numerous BMI calculators on the Internet-just find one and enter your height and weight. The BMI classifies individuals as underweight, normal weight, overweight or obese.
With two-thirds of Americans now overweight, it’s easy for your brain to tell you that overweight is the “new” normal weight. High BMI is correlated with all sorts of medical complications including diabetes, high blood pressure and joint problems. Don’t be fooled-get your BMI in the normal weight range and stay there.
Know your lean muscle mass. This takes a little more doing to get it right. Having a trained professional take skin fold measurements in multiple locations is a good measure of percent body fat. More importantly, it tells you where you are holding those excess pounds.
Where your body carries that extra padding is correlated with the risk of getting weight related medical complications. If your weight is more in the middle (apple shaped), you are at higher risk of having a problem than if your weight is in the hips (pear shaped). If you are a woman 30 to 50 years of age, you should be between 15-23% body fat.
Know your daily calorie consumption. You can’t guess here-you have to write it down. There are numerous food record applications available on-line. Pick one and do an honest and accurate three-day food dairy.
You really do have to count calories all the time. The average American woman needs to eat approximately 1800 calories a day to keep her weight steady. Exercise helps but does not replace the need to restrict calories. Running a mile burns around 100 calories but it takes 3600 calories to get rid of a pound of body weight-not a practical solution for overeating.
Take the first step to clean eating. Know your numbers for healthy weight.
SDK Pilates is wonderful! I have been taking classes from Stephanie for a number of years and thoroughly enjoy both her Pilates and therapeutic yoga sessions. Her training as a doctor enables her to work around physical limitations and injuries and strengthen weaknesses. She has helped me immensely with chronic shoulder issues. The fun nature of the classes, the camaraderie of the attendees and the great workout make SDK classes my favorite way to exercise!
I have been a client of Stephanie’s for several years. What I think makes her stand out from other studios is that she was a doctor & understands each individual clients bodies. The new studio is airy spacious & calming
“Sandi and Elaine have the ability to deliver a class that meets the needs of all attendees in the class, even when there is different levels of experience.They have a great manner of presenting poses and ensure good form for a safe and enjoyable Yoga class.”
I have taken yoga and Pilates classes from Stephanie for many years, and I can say that she is terrific. Her background in physical medicine and rehab makes her uniquely qualified to instruct and coach with a focus in balanced strengthening, proper alignment, and prevention of injury. I enjoy the low key environment at the studio, and have made many friends in her classes.
“SDK Pilates’ yoga instructors are beyond wonderful and very reliable. Our community and hospital staff truly enjoy the classes and we are extremely thankful for their partnership with us.”
I love the classes and instructors at SDK Pilates! Stephanie, the owner, has been a tremendous help to me with understanding challenges I face with a bad hip. Her expertise and medical background have helped me select exercises that are appropriate for me and I have learned there are still plenty of things that I can do to strengthen my body! At other places, I sometimes overdid my workouts (and hurt myself) – SDK’s instructors have helped me increase my flexibility and strengthen my body in a s…
SDK Pilates is great! So far I’ve taken Pilates classes with Steph and Nancy, and I’m looking forward to Yoga with Mark. Currently working on core strengthening, shoulder mechanics, overall conditioning, and my golf game.
My experience with SDK Pilates has been outstanding. All of the instructors have been knowledgeable and welcoming. All levels of fitness and capabilities are embraced, addressed and challenged. Individual needs are seamlessly met with in the class. Every class is different and I always walk out feeling better than when I walked in. I take Pilates twice a week and wish I could take it every day!
“Sandi and Elaine have the ability to deliver a class that meets the needs of all attendees in the class, even when there is different levels of experience. They have a great manner of presenting poses and ensure good form for a safe and enjoyable Yoga class.”
Pilates has been a wonderful experience both physically and mentally – it relieves stress and gets your body in a “can do” spirit to stretch and feel good. The instructors are the best and the people I’ve met in class are fun to be with. Friendships develop. I will do this forever!