10 Benefits of Cardio and Strength Training

Cardio Strength Training Benefits. Learn 10 benefits from our partner at ObesityHelp.  Own Slimpressions products? Help us tell more people about our products. Write a review on the ObesityHelp partner page. Write Review 10 Benefits to Cardio and Strength Training. To support your healthy lifestyle, exercise needs to be part of your life not only to lose weight or maintain a weight loss but also to improve your health. Exercise is a mindset that celebrates what your body can do and not as a punishment for a food choice you made or a drudgery to lose weight. By knowing the benefits of both cardio (aerobics conditioning) and strength training, the habits that regular exercisers have and how to become motivated to exercise during those tim...
Cardio Strength Training Benefits. Learn 10 benefits from our partner at ObesityHelp.  Own Slimpressions products? Help us tell more people about our products. Write a review on the ObesityHelp partner page. Write Review 10 Benefits to Cardio and Strength Training. To support your healthy lifestyle, exercise needs to be part of your life not only to lose weight or maintain a weight loss but also to improve your health. Exercise is a mindset that celebrates what your body can do and not as a punishment for a food choice you made or a drudgery to lose weight. By knowing the benefits of both cardio (aerobics conditioning) and strength training, the habits that regular exercisers have and how to become motivated to exercise during those times that you don’t want to will help you to create a positive mindset toward exercise.

10 Benefits to Cardio and Strength Training

The benefits to both cardio and strength training are many. For maximum weight loss, weight maintenance and overall good health, cardio, and strength training go hand-in-hand. Each of them provides benefits to you physically, mentally and emotionally. I've listed 10 benefits you'll get from both cardio and strength training.
IMPROVES HEART HEALTH The word “cardio” is short for “cardiovascular,” also known as aerobics conditioning, that mean the circulatory system of your heart and blood vessels. Cardio is good for your heart, lungs, and circulatory system, and the release of endorphins that can help you cope with stress.
CARDIO BURNS CALORIES If you're wanting to lose weight, you probably know that you need to increase your cardio. Cardio exercise burns calories. Studies show that cardio is the best exercise for weight loss.  Know what your heart rate zone and ideal heart rate range is before doing cardio.
PHYSICAL AND EMOTIONAL Cardio and strength training reduces belly fat and promotes brain growth, and prevents stress, interrupts anxiety, regulates depression and provides much better sleep.
IMPROVE BONE HEALTH A combination of cardio and strength training can lead to stronger bones which can greatly reduce the risk of Osteoporosis.
HEART AND BREATHING Cardio stimulates your heart and breathing rates to beat at a higher rate than normal and to be sustained during an exercise session. Examples are running, fast walking, biking, or an aerobic class (Zumba). Aerobic is the heart pumping exercise that makes your lungs take in more oxygen to keep you moving.
IMPROVEMENTS IN STRENGTH AND BODY MECHANICS Strength training (resistance training) makes you stronger and fitter because it strengthens and tones muscles by contracting them against a resisting force. The benefits are more toned muscles, your balance and coordination will improve, and reduce your risk of falling which is important as you get older.
ASSIST WITH DISEASE PREVENTION Strength training plays a role in the prevention of diseases such as arthritis, Osteoporosis, and Type 2 Diabetes.
METABOLISM Strength training can boost your metabolism significantly --- that can really jumpstart a weight loss plan.
CHOLESTEROL It has been shown that strength training can reduce LDL (bad) cholesterol level.
CIRCULATION Strength training improves circulation and pumps blood to the heart. When done in a circuit style with less than 15 seconds of rest between sets, strength training will provide an aerobic effect. This training works double duty with the benefits of aerobics conditioning and muscle toning in one workout.   ABOUT THE AUTHOR Sue Arevalo currently loves teaching group exercise classes at her own fitness business – PurSue Fitness, LLC. She has always had a vast interest in fitness, human movement, and healthy living. She is licensed in Nutrition with Exercise and Nutrition Works. Sue has been the Clinic Director for Sports Conditioning and Rehab – a physical therapy clinic located in Orange, California.

Make the Mental Shift, Food Is Fuel

Food is Fuel. Learn why from our partner at ObesityHelp.  Own Slimpressions products? Help us tell more people about our products. Write a review on the ObesityHelp partner page. Write Review Make the Mental Shift, Food Is Fuel.  What is the first thing that comes to mind when you think about your birthday? How about Thanksgiving or a special family gathering?  If you’re anything like me, images of cake and ice cream immediately surface, as well as juicy slices of turkey and hot mashed potatoes drizzled with gravy!  Just the thought of the 4th of July brings about the smell of outdoor grilling. Many family traditions have been around longer than most of us and have been heavily promoted by society for decades. You can’t step into th...
Food is Fuel. Learn why from our partner at ObesityHelp.  Own Slimpressions products? Help us tell more people about our products. Write a review on the ObesityHelp partner page. Write Review Make the Mental Shift, Food Is Fuel.  What is the first thing that comes to mind when you think about your birthday? How about Thanksgiving or a special family gathering?  If you’re anything like me, images of cake and ice cream immediately surface, as well as juicy slices of turkey and hot mashed potatoes drizzled with gravy!  Just the thought of the 4th of July brings about the smell of outdoor grilling. Many family traditions have been around longer than most of us and have been heavily promoted by society for decades. You can’t step into the grocery store without being inundated with aisles of delicious candies, pumpkin flavored everything, and food pairings for all occasions. Our annual calendars are sprinkled with these occasions tied closely to comfort foods and alcoholic beverages, it’s no wonder we have trouble maintaining healthy eating habits throughout the year.  So, how do we stick to our goals of healthy living?  It’s a matter of changing our mindset and making a few adjustments.  Sounds easy, right?  No!  It can be difficult and requires constant monitoring and persistence.

After Weight Loss Surgery, Food is Fuel

One thing to keep in mind, especially after bariatric surgery, is that food is fuel.  It’s what keeps us going throughout the day, giving us the energy we need to be physically active and continue to burn calories. Here is a question to ponder:  Why is it that holiday gatherings have us eating as if we will never have those foods again?  For crying out loud, the grocery store carries turkey, ham, brats, and pies year round. Why do we do this to ourselves?!  We stuff the turkey in the morning, post a few foodie pictures on Facebook, and by the end of the day, we are now the stuffed turkey! You know that feeling. This may not be your family, but many families seem to have this tradition. Maybe we should have these foods more often throughout the year so that it doesn’t feel quite as urgent. Or, what about shifting the tradition away from the table and keeping food in its proper place: as fuel.  Fuel to get us up and moving! When you think about it, the biggest reward of sitting around the table with family and friends is the face-to-face verbal interactions. It’s one of the few times we slow down and communicate with one another—that is if we can avoid our cell phones. So, how do we change this? Have a smaller, healthier meal and then slowly start to adjust the family tradition.  Take an annual family hike, start a flag football game in the front yard, or challenge others to a new game.  Celebrate your birthday at the bowling alley or doing a local 5K.  Sounds easy, right?  Not for some.  This is going to take slow steps toward change; not only for you but possibly for those around you too.

Having a Plan is a Key to Success

Planning is often the key to success.  Eating habits after bariatric surgery change dramatically and require some practice. It’s challenging enough when you’re eating on your own terms but when social occasions and family traditions pop-up, eating can be a bit tricky. One strategy is to look back and assess your typical eating habits during special celebrations. Whether your family stays home or dines out, the options can be endless, enticing, and not always healthy.  Without a plan in place, you are setting yourself up for a frustrating time. For many families, food is a language of love which is often a give and take.  It’s rewarding to have certain comfort foods prepared by the honorary cook of the home, and that same person may receive love and gratification from your eating—and lots of it. Suddenly changing that can feel strange to them, as if you don’t care for their food anymore. If this is your family, your plan could be to communicate ahead of time why it’s important to stick to small portions and healthier options. Or maybe it’s to practice getting more comfortable saying no.  If it’s due to being unable to resist good food or you wait all day to eat and end up overeating, you need a plan for change.  Restricting all day in order to eat your favorite things is not a good plan of action. It’s simply a vessel for bad decisions. You need adequate calories to keep you from being overly hungry once you arrive. Find out ahead of time what is being served so that you can construct a plan to choose small portions of the things you love, and step away from the table when you're actually full. Another way to exercise some control over your food choices is to volunteer to bring something to the party in order to ensure healthy options for yourself. Seems easy, right? Not always. It takes intentionality, good communication, and making little adjustments as you go.

Give Yourself a Break

Upcoming special occasions and holiday gatherings can be loaded with emotions:  stress, anxiety, and depression surface during these times for many people.  Relationships can be messy, expectations are often high, traveling is frustrating, and the list goes on. Give yourself a break! There is nothing wrong with saying no if you need to. You don’t have to attend every party you’re invited to, and if you show up empty-handed, so be it. Identify your priorities and limits of what you’re willing to do each month, make a plan, and stick to it. If over-involvement or toxic interactions start to impact your mood, eating habits, and daily functioning—pull back. It isn’t worth it. Getting enough sleep, physical activity, and managing stress are all imperative to good self-care. Good self-care helps you to maintain appropriate eating habits and wellness goals throughout the year and you can’t do these things without intentionality and planning. Put self-care items on your calendar as well. Treat self-care as meetings or appointments that are a priority for you to keep. Social functions, particularly when family dynamics are involved, can be chaotic and often test our frustration tolerance.  Before you go, prepare yourself for how you will handle certain conversations, how long you will stay, and how you will make an exit. Don’t allow yourself to get sucked into emotionally charged conversations. If you need to go for a mind-clearing walk, do it! Some people may see removing yourself as a selfish act but that isn’t how I see it at all. I tell my patients all the time that it’s better to take a break and return refreshed than to remain in a self-destructive situation. Some negative conversations are like jumping down a rabbit trail.You can find yourself sliding further down the dark hole the longer you stick around. If you’re worried about what others might think, communicate that it’s important to you take periodic walks to manage stress and continued weight loss or invite them to come along. An invitation for a walk may be all it takes to shift the focus of the conversation. Traditions are important ways of sharing much-needed family time and to celebrate milestones or culturally significant occasions. However, these can also be times of high stress and have the potential to increase depression and anxiety. In order to maintain healthy eating habits throughout the year, we must embrace change, and with our change comes more change for those around us. Sounds easy, right?  Not always. Changing deeply rooted habits and traditions take time.  It’s going to take planning, intentionality, and everyone’s willingness to break away from what’s always been comfortable.  But it’s worth it.  You’re trading it in for a healthier way of living!   ABOUT THE AUTHOR Jennifer Captain is a Licensed Professional Counselor in Colorado.  She obtained her Master’s in Clinical Mental Health Counseling from Lynchburg College. At the Bariatric & Metabolic Center of Colorado, Jennifer works with patients from a strength-based perspective during their bariatric journey to obtain lifelong weight loss goals and overall emotional wellness. Read more articles from Jennifer!

What are Slider Foods & Should I be Wary of Them?

Learn about slider foods  from our partner at ObesityHelp.  Help us tell more people about our Slimpressions products. Write a review on the ObesityHelp partner page. Write Review What are Slider Foods & Should I be Wary of Them? In the world of weight-loss surgery, there are a lot of words and phrases that can sound pretty strange very quickly. To an outsider, words like “dumping” or “slider” may even seem a little alarming! We use acronyms like VSG and WLS and NSV. Someone new to bariatric living might need a cheat sheet on how to keep up with what we’re talking about! Perhaps you feel you have a good grasp on what these terms mean or maybe you could use a bit of a refresher yourself. Let’s dive in deeper and uncover what a ...
Learn about slider foods  from our partner at ObesityHelp.  Help us tell more people about our Slimpressions products. Write a review on the ObesityHelp partner page. Write Review What are Slider Foods & Should I be Wary of Them? In the world of weight-loss surgery, there are a lot of words and phrases that can sound pretty strange very quickly. To an outsider, words like “dumping” or “slider” may even seem a little alarming! We use acronyms like VSG and WLS and NSV. Someone new to bariatric living might need a cheat sheet on how to keep up with what we’re talking about! Perhaps you feel you have a good grasp on what these terms mean or maybe you could use a bit of a refresher yourself. Let’s dive in deeper and uncover what a “slider food” really means and how avoiding them can lead to better results in your weight-loss journey.

WLS and Changes to the Digestive System

Each surgery is different in the anatomy changes to the digestive system.  It’s always a great idea to refresh your understanding of how your anatomy has changed since your weight-loss surgery. One thing to make a note of after surgery is the change in gastric emptying, which is how fast food leaves your stomach.  If you’ve had Gastric Bypass surgery, you no longer have that small muscle at the bottom of the stomach that keeps food in your stomach. If you have Gastric Banding, hunger is best controlled when food stays in the upper part of the stomach above the band. If you’ve had Gastric Sleeve, while the pyloric sphincter is still intact (the small muscle at the bottom of your stomach that regulates when food leaves to the small intestine) food still empties your stomach pouch more quickly than before you had surgery. Each surgeon performs operations slightly differently and reviewing the difference in gastric emptying with your doctor can give you a better understanding of your surgery. Typically, the rate at which foods leaves your stomach after bariatric surgery is faster. This is why the post-op pouch is often equated to that of a funnel. Just like you would find in a garage, picture a funnel with the opening at the bottom that allows liquids to pass through. As a child, you may have practiced putting something more liquid through a funnel like water and then watched the different rate it moved through compared to sand or even gravel. The thicker the consistency of what you put through the funnel, the slower it traveled through the funnel. When we take the visual of the funnel and think of the stomach, it helps in understanding what foods take longer to leave the stomach. Foods that have a high protein content and are thicker in texture such as a turkey burger patty or lean pork tenderloin will take longer to transit through the stomach funnel.

The Definition of Slider Foods

A slider food is a soft textured food that is typically higher in carbohydrates but not always. These are the foods that travel more quickly through the stomach pouch after surgery. Because they leave more quickly, slider foods increase hunger and increase portions which can lead to slower results or weight re-gain. That much you may have already known. A slider food is just that, food that “slides right through.” But why is it that the slider foods feel so much better than a solid protein? Why is it that ‘bad foods’ are so much easier to eat?? Let’s take it a step further as we talk about how food digests in the body. You see, carbohydrates start the digestion process in the mouth. Salivary amylase is an enzyme in your saliva that breaks down carbohydrates the moment they enter the mouth. This is why if you left a cracker on your tongue for long enough it would start to taste sweet. The carbohydrates in the cracker are being broken down into sugar by your saliva.
While you chew a high carb food (mechanical digestion) and the saliva is at work (enzyme digestion) by the time you swallow that food, and it gets to your stomach pouch, it has become very soft and very smooth to travel into your small stomach. The trouble is, for the same reason it went down easily it will also leave easily because it is now a slider food.

Protein and the Digestive Process

Protein, on the other hand, does not start the digestion process until it hits the stomach. While chewing thoroughly is very important (mechanical digestion) a dense protein source such as that turkey burger will hit much harder than a high carbohydrate food that has been pre-prepared for the stomach pouch. For you to feel your best at eating a solid meat protein, you must take very, very small bites. About the size of a peanut. Of course, chewing thoroughly and eating slowly are also keys to feeling your best with solid meats but if the bite itself is too big, too much food hitting the small opening into your little stomach pouch will leave you wanting to avoid meat. It’s very tempting to grab a slider food when food is hitting hard, getting stuck or just plain turning you off to meats. At the end of the day, food choices are key to your hunger control and your weight-loss journey. Keep a close watch on the slider foods and fill up your funnel with lean, solid protein sources. Stay diligent in making your eating behaviors a priority when you eat by taking small bites, eating slowly, chewing well and stopping at the first sign of fullness. Now go share your NSV with your WLS friends on ObesityHelp’s General Discussion message board and FB.   ABOUT THE AUTHOR Steph Wagner MS, RD/LD is a Registered Dietitian with over seven years of experience specializing in weight-loss surgery. She loves making healthy food taste good and is very passionate about helping patients finding freedom from weight and food issues. Steph provides online support at www.foodcoach.me and has published a bariatric cookbook “Best Fork Forward: Everyday Dinners After Weight-Loss Surgery” Read more articles by Steph!

New Operating Leadership for Slimpressions®

Dawn Hurlebaus, President & CEO
New Operating Leadership for Slimpressions® ATLANTA, GA (November 18, 2016) - Branches Unlimited, LLC has reached an agreement to transition operating management of Slimpressions to SolacePath LLC. Dawn Hurlebaus, founder and CEO of SolacePath LLC, will succeed founders, Amy Pedersen and Jennifer Daniels, and will lead the strategy, management and operations of Slimpressions effective immediately. Slimpressions first hit the scene in 2008 with the launch of the company’s patented shapewear designs developed to control arm jiggle while smoothing and shaping traditional areas. “I’ll never forget when Amy (Pedersen) called me after her infamous ‘bingo arm’ moment, asking me to Google arm flab shapewear so she could order several prod...
New Operating Leadership for Slimpressions® ATLANTA, GA (November 18, 2016) - Branches Unlimited, LLC has reached an agreement to transition operating management of Slimpressions to SolacePath LLC. Dawn Hurlebaus, founder and CEO of SolacePath LLC, will succeed founders, Amy Pedersen and Jennifer Daniels, and will lead the strategy, management and operations of Slimpressions effective immediately. Slimpressions first hit the scene in 2008 with the launch of the company’s patented shapewear designs developed to control arm jiggle while smoothing and shaping traditional areas. “I’ll never forget when Amy (Pedersen) called me after her infamous ‘bingo arm’ moment, asking me to Google arm flab shapewear so she could order several products immediately. After several searches, we couldn’t find anything on the market. Inspired by the opportunity, we started our quest to make the perfect arm shaper” said Jennifer Daniels, Slimpressions’ co-founder. “My interest in Slimpressions has continued to grow since I first learned of the company last year” said Dawn Hurlebaus. For me, it wasn’t just about the firm’s superior line of body shapers. Certainly, the products’ comfort and fit does not compare to any others I’ve tried. I really loved the founders’ mission to boost women’s confidence, particularly women who had weight loss surgery. Having been on a weight loss journey myself, I appreciated first-hand how important that is.” “Dawn impressed us from the moment we met her” said Amy Pedersen, co-founder of Slimpressions. “Her enthusiasm is simply contagious. She exudes positivity, a trait we value, wherever she goes. Dawn quickly moved from a self-proclaimed ‘raving fan’ to our Director of Possibilities. She’s been working with us for almost a year behind the scenes doing just that – diving into the business and opening the doors for new possibilities with the company. When she expressed an interest in taking over operating management, we knew Slimpressions would be in excellent hands.’ Terms of the agreement are confidential. About Slimpressions - As seen in O Magazine, InStyle, Redbook and more, Slimpressions has been touted as a premium line of shapewear designed to comfortably slim a woman's body and give her the illusion of weight loss. Designed with excess skin in mind, Slimpressions shapewear conforms to every body shape to help women boost their confidence and look even better in their clothes. About SolacePath - We serve our community with humility and compassion. We believe in trust and honesty, remaining humble and embodying the spirit of giving. We inspire imagination and innovative solutions through our Creative Services such as Marketing, Website design and Photography.  SolacePath offers the total package when looking to take your business to the next level. We infuse confidence in our personal and business relationships. Furthermore, we are passionate about everything we do. Bringing out the best in ourselves as well as others. For further information, Contact Us.  

Got Excess Skin after Weight Loss? What’s Next.

 Got Excess Skin after Weight Loss? Your Weight Loss Journey  Continues With Slimpressions Shapewear Let's talk about a growing issue; lose, sagging excess skin after weight loss.  You’ve skipped dessert. You’ve made healthy food choices. You’ve gone the extra mile…literally. Blood, sweat and tears may be the understatement of the year. Your weight loss journey has not been easy and you’ve lost a few stones along the way. We know losing weight is no small undertaking. #beenthere Congratulations! After the countless sacrifices you’ve made in order to lose weight, you should feel overjoyed right? Unfortunately, many women are not as happy as they thought they would be after shedding some pounds because they struggle with...

 Got Excess Skin after Weight Loss? Your Weight Loss Journey  Continues With Slimpressions Shapewear

Let's talk about a growing issue; lose, sagging excess skin after weight loss.  You’ve skipped dessert. You’ve made healthy food choices. You’ve gone the extra mile…literally. Blood, sweat and tears may be the understatement of the year. Your weight loss journey has not been easy and you’ve lost a few stones along the way. We know losing weight is no small undertaking. #beenthere Congratulations! After the countless sacrifices you’ve made in order to lose weight, you should feel overjoyed right? Unfortunately, many women are not as happy as they thought they would be after shedding some pounds because they struggle with loose skin common after weight loss. Although sagging skin after weight loss is common, it can be really deflating. According to the Huffington Post, excess skin is just one of the “5 Things No One Tells You About Losing Weight”.  www.huffingtonpost.com/2014/12/09/weight-loss- no-one- tells-_n_6277682.html The struggle is real and it is one we know it all too well. Loose skin can be really embarrassing. That’s a big reason why we created Slimpressions , the best shapewear for excess skin (in our humble opinions). Let’s face it. Many women are not in a position to have excess skin removal surgery for a couple of reasons – plastic surgery can be pricey, it can be quite painful, recovery time is significant and typically it requires multiple surgeries to remove sagging skin from all of the problematic areas. There are certainly many perks to skin removal surgery and the advantages are clear. Done and done. Many women have found Slimpressions body slimmers to be their go-to sagging skin solution and a wonderful alternative to plastic surgery (or at least until they go under the knife). We like to say that Slimpressions is Real Shapewear for Real Women TM . Unlike the “special occasion” shaping brands on the market, Slimpressions was designed for women on their weight loss journey who desire an all-day solution to help them smooth out lumps and bumps. Slimpressions is more than simply shapewear though. Slimpressions is confidencewear TM . We designed our line of moderate slimming solutions to be comfortable enough for all day, every day wear. We believe women have the right to look and feel their best Monday through Sunday, not just on Saturday nights. What makes our designs so comfortable? We leverage a patented technology to create a seamless torso. Unlike many “cut and sew” garments that force every body type (regardless of any loose skin) into a consistent mold/pattern, our seamless designs conform to every body shape. So regardless if she’s an hourglass, pear, etc. Slimpressions works for her. In addition, our products are longer than most traditional shapewear styles. Slimpressions were designed to sit on the hips to work with a woman’s body to stay in place and minimize untimely roll-ups so common in other brands. Our product selector will help you find the product that's right for you. Make no mistake. Shapewear is a temporary, body shaping solution to tackle excess skin. There’s no question your silhouette will look slimmer and sleeker with Slimpressions body shapers. Who doesn’t want to look thinner instantly, after all? For us, it’s all about looking and feeling your best about yourself and enjoying the milestones along your weight loss journey. #support #thickandthin Blessings, Amy Pedersen Slimpressions’ Co-Founding Slimpressionista www.slimpressions.com