BMI- BODY MASS INDEX- Height to weight ratio (this number will change in direct correlation to weight); once a person moves from a BMI over 35-40+, to under 35, the risk of medical conditions related to obesity significantly decreases.

FAT%- Body fat %; this tells what percentage of your body composition is comprised of body fat. 
We do need some fat for body heat, energy, and protecting internal organs, so you can not eliminate this number all together.  Women generally need at least 12 (on the VERY low end)-20% just to live, function, have children, etc., whereas men only need about 3-4%, so again, women you must expect to need more body fat than your husband, co-worker, or another male participant in your group.  Men do not need body fat to reproduce, and therefore will tend to lose it more quickly than women.

Things to Remember:
*A healthy weight loss is 1/2 lb. to 2 lbs. a week; normally your body can not physiologically lose more than this a week with healthy nutrition and exercise.  Do not get frustrated with this loss!  Over time, a consistent pound lost a week will add up to 10 lbs, 15 lbs, 20 lbs….and unlike other programs or diets, this weight WILL stay off!

*If your weight is not dropping, or is staying about the same, but you are decreasing body fat % and fat mass, this is GREAT!  You will notice your clothes fitting looser.  You should not focus too much on the weight number– when you add exercise and/or strength-training into your life, initially it will seem like you are not losing.  Be patient with yourself. You are slowly burning more calories at rest and increasing your metabolism and in the long-term, this will help you lose more weight and more importantly, keep it off.

It is very important for tracking purposes that you weigh in each week, but do not get hung-up on the numbers.  If you are eating healthy (small meals throughout the day, increasing fiber, decreasing fried and fast food, staying hydrated) and increasing physical activity, your body will respond- and thank you for it!

This week we discussed dining out healthfully.  Do not forget the importance of portion sizes.  Whenever possible split the entrée with a buddy or take home half the meal.  If we eat the large portions served today we will gain weight.  Order water instead of sweet drinks and enjoy the company and the atmosphere of the meal.  Being mindful and taking your time to eat at a slower pace will help you fill up with less food and less calories. 

Keep up the great work you are doing!  We are all very proud of your commitment to be fit…

Your dietitian for life,
Becky Delgado 

By: Kristie Matherne, Barco Newton Trainer

Congrats to all our CTBF Teams! The half-way point is this week! Only 5 more weeks to go to the FINALE! All of the participants are doing great, but a few are discouraged by the number on the scale! Please remember that you did not put the weight on in 5 weeks so it will take longer than 5 weeks to take it off! I was reminding my group this week that these 10 weeks are a time of lifestyle change and education! I said, “It’s 10 weeks to the rest of your life!” So to those who are thinking that it is time to slack off, I encourage you to finish strong! YOU CAN DO IT! I also hope that long after CTBF is over, you will still continue to strive for a healthier life! It is worth the disciple and hard work!

By: Kristie Matherne, Trainer

I am so proud of our CTBF team! They are giving 100%, and the results show their hard work!

The total weight loss recorded for the Barco Team so far is 46.8!
Our top losers (actually winners) are Steve with 17 lbs. and Margaret with 10.6 lbs!

Our others Winners are:

Jean        2.7 lbs.
Laurie    2.8 lbs.
Michele  4.5 lbs.
Bill         5.8 lbs.
Tracy      3.4 lbs.

Jakki Allen, Trainer

The total weight loss for our Dye Clay CTBF team so far is 11.5!   
Our Top Loser this week is Carmen with 1.5 lbs. 

Individual weight loss totals to date are:

Carmen 4.5 lbs
Erin       3.0 lbs (was not here Monday to weigh in)
Lauri     4.0 lbs
” The starting point of all achievement is desire.  Keep this constantly in mind. Weak desires bring weak results.” -  Napoleon Hill 

The Criteria: When choosing my favorite fast food picks, I like to look at calories, the type of fat (good vs bad), the amount of fiber, protein and sodium. Wendy’s Baked Potato with small chili is my favorite due to the low calories, low fat, and high fiber. The 3 that tied for 5th all have some good and bad. The Chic-fil-A wrap has a good amount of fiber and protein but has a little more (1 g) of saturated fat and is high in sodium. I like the KFC Twister for the tad lower sodium and the good protein, but it is lacking in fiber. The Taco Bell Chicken Burrito has great fiber, but is lower in protein, and higher in sodium.

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Omega-3 fatty acids are essential fatty acids that the human body cannot manufacture. A healthy diet should consist of roughly 2-4 times more omega-6 fatty acids than omega-3 fatty acids. The typical American diet tends to contain 14-25 times more omega-6 fatty acids than omega-3 fatty acids which may be a factor in the rising rate of inflammatory disorders in the U.S.(1).  Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis.

For this reason, the American Heart Association recommends consuming fatty fish (Salmon, Albacore Tuna, Mackerel, Sardines, and Herring) at least 2 times per week. If you are not consuming fatty fish on a regular basis then it is recommended that you take a fish based omega-3 fatty acid supplement. You should always discuss starting a new supplement with your doctor to ensure that it does not interact with any medications.

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Jennifer Joy
Wellness Director
Winston Family YMCA

So I participated in the inaugural 26.2 With Donna The National Marathon to Fight Breast Cancer a couple of weeks ago.  To be accurate, I did the ½ marathon that day since it fit better with my overall training plan.  I wanted to be a part of the race knowing that an inaugural event is always exciting- even if it has some “first year glitches.” 

Let me say right away that I have participated in A LOT of races and the 26.2 With Donna was enjoyable, well organized, and well supported.  Kudos to The Donna Hicken Foundation and all those who financially donated to the race so that every penny from race entries could go directly towards research! Read the entire article

Williams Group Weight lost: 56.8 lbs
Top 5 Individual Weight lost:
Emily Ringgold    10.4 lbs
Jill Pittman    7.5 lbs
Monique O’Mara    6.25 lbs
Joan Hes    6.0 lbs
Linda Hendricks    5.5 lbs

 ”Now is a great time for motivation!”

The March Madness contest is beginning and all of our Commit To Be Fit participants are on teams.  Use this for extra motivation.  Not only will you be working with your trainers but also trying to help your teams win March Madness!  Also, our top 3 losers are Tarnesha - 8 pounds, Karen - 7 pounds, and Cici - 7 pounds.  I want to congratulate Judy with losing the most bodyfat percentage so far.  Everyone keep up the great work!

– Scott Sacharski, Wellness Director, Flagler YMCA

Jennifer Joy Wellness Director Winston Family YMCA 

Let’s get real:  the fitness industry is a multi-billion dollar business with every doc, jock, and yogi wanting a piece of the pie.  It is amazing the trends, gadgets, and weight loss books that bombard our senses each and every day that claim to want to make us perfect- or at least manage our “trouble spots.”  Without sounding too cynical, understand that many, if not most, wellness or health “experts” are hoping to make a buck off their unique niche or perspective- it’s commerce; it’s free market.  So how do you wade through all the informational mess without feeling duped?  How do you know I don’t have my own shtick I’m trying to sell? Read the entire article, http://www.firstcoastymca.org/globals/pdf/winston/winstonArticleGetReal.pdf