How To Curb Nighttime Snacking

In this blog post you'll learn a simple strategy to curb nighttime snacking. But first, a question...

Did your Mom or Dad ever say - after your pleading for a curfew extension - "Nothing good happens after midnight. Be home by 12."

Mine did. And I never understood why they couldn't see it from my point of view. (Until I became a parent!:-)

For the most part, nothing good does happen after midnight. So here's the link to nighttime snacking.

During a nutrition consultation the other day I discovered one of our clients was struggling with nighttime snacking.

When she's up late, either working on her laptop or watching TV, she wanders into the kitchen. Sometimes she's hungry. Other times bored.  But she always ends up in either the fridge or the pantry.

Ever happen to you?

Well, just as you had a curfew for going out in high school, so too do you need one for eating.

Because for the most part, "Nothing good happens (in the kitchen) after 8 o'clock."

Once dinner is over, that should be it. Kitchen closed. Shut 'r down. That's all she wrote.

A few years back I bought some yellow CAUTION tape and gave it to a client telling her to literally close down the kitchen and string the tape across so no one can get by.

Sometimes it takes a little bit of ridiculousness to get a point across. But she did it. And you know what? It worked!

When dinner ends, make it official. Close the kitchen. For YOU and your family. Plus, wouldn't it be great to see your spouse's face when they see a padlock on the fridge!;-)

To your health and fitness,
Tim Chudy

P.S. This is a BIG benefit to you. But an even bigger benefit to your kids. Teaching them how to eat (when, where, etc...) is just as important, if not more, than what to eat. Time to close the kitchen.

P.P.S. Nighttime snacking is just one of the deadly sins of diet failure. There are more. Wanna find out how many you're committing and how to fix them? Let's talk.

Common, Serious, and Costly

Wanna guess what's common, serious, and costly to Americans?

Car accidents, unemployment, or heart surgery? Those are all good guesses. But not the right one this week.

The correct answer is obesity. The CDC released new statistics on the obesity epidemic in our country and said it's common, serious, and costly.

Common: More than one-third of U.S. adults (35.7%) are obese.

Serious: Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death.

Costly: In 2008, medical costs associated with obesity were estimated at $147 billion; the medical costs for people who are obese were $1,429 higher than those of normal weight.

Houst....America, we have a problem.

And what's more important for us (since most reading this blog live here in St. Louis) Missouri falls in the top 25% of states with over 30% of the population being obese.

But by now, you probably know it's a problem. You've seen the news, watched a documentary on fast food, or read a book claiming a cause for the state of America's health.

But with everything talked about on obesity, little is spent on fixing the problem. People love to talk about the problem itself. But what about fixing it?

In the recent article, Are Americans Ready To Solve the Weight Of the Nation? published in The New England Journal of Medicine they talk about individual, societal, even political reasons and responsibilities for obesity. It's a well written article. But it doesn't solve the problem.

So I'm not going to slop around about whether low or high income, ethnic background, or 1 and 2 parent households are more prone to becoming obese. I'm going to spend time on how to fix it.

And know this - it IS in your control to fix the problem. 

I've helped non athletic people lose weight. I've helped "big-boned" people lose weight. I've helped emotional eaters lose weight.

We all have issues. But YOU CAN take control and lose weight. If you want to.

How To Lose Weight

(There are numerous entries throughout this blog on weight loss. No need to jump back into ALL of the info. I'm keeping it simple.)

1.) Eat 5-6 smaller meals throughout the day. By now, everyone's heard this advice. But few heed it. No more skipping meals. No more big, bigger, and biggest meals of the day. 5-6 balanced meals. Period.

2.) Cut your carb intake. A lot. A good way to start is cutting the carbs from your dinner time meal. No more baked potato, no more rice, no more french fries. And puh-lease, stop eating fruit when you're trying to lose weight. I don't care if it's in season. Don't eat it!

3.) Exercise. A high school friend of mine recently asked me for an exercise plan. He's never really been a "workout" guy. So I said, "Listen, I'll create a workout plan for you ONLY if you follow through with it." Nothing fires me up more than spending time on something he'll just set aside for later.

He's been diligent over the past 6 weeks and is  starting to see some very positive changes. His excitement and commitment have grown tremendously. And I dare see he's caught the "workout bug"!

He shared with me what he tells himself during his 6am workouts. When he feels like quitting or if the set is getting hard he says, "Don't be a wuss Andy." He says this to himself and pictures me standing over him. It motivates him and he finishes every time without fail.

A saying like that can be VERY powerful. Because we're human. We easily tell ourselves to stop short. (That's why having a coach is so effective.)

Don't worry about what type of exercise you do in the beginning. Dance, run, jump, lift... Just start! And do it with intention and intensity.


If you have to lose weight realize this will be a challenging journey. If you wanted to learn a second language or how to water ski, it would be hard too. This is no different. You will have to make sacrifices and likely do things you don't necessarily want to do.

But losing a lot of weight will be much much more rewarding. And completely worth the sacrifice and hard work. Cindy is a terrific example (4th person down).

I'm currently working with a select group of individuals right now that need to lose 50 pounds or more. A serious commitment is required and I only have the ability to coach 7 more . If you'd like more details please email me with Weight Loss in the subject line.

To your weight loss,

Tim Chudy
Fitness Together

P.S. If you don't know whether you're obese or not, see the BMI table below. I've been saying for years how BMI is not the best way to determine obesity. But the government hasn't listened to me yet.;-) We'll discuss this when I go over the details of my Weight Loss coaching program. Remember to email with Weight Loss in the subject line.

P.P.S. A quick look at Missouri's Policy Tracking System for obesity, nutrition, and physical activity shows that just under 75% of the policies are dead in the water. That means the government won't help you out as much. YOU need to take more responsibility. But YOU and you alone, CAN make the change.

P.P.P.S. The CDC also reported that childhood obesity has almost tripled over the last 30 years. And that trend does not seem to be slowing. Our friend Jean Huelsing is championing the fight against childhood obesity. If your child struggles with their weight Camp Jump Start is worth investigating.

Barefoot Running: Good or Bad?

If you've registered in any race over the past few years you've seen someone wearing what look like water moccasins with toes. Or maybe even someone just running with no shoes and socks at all like the guy pictured at right. I haven't seen any runners forgoing their shoes in the Olympics, but I'm sure there's one or two out there.

Barefoot running has been gaining popularity over the past few years in part from the book Born To Run. Author Christopher McDougall touts the benefits of barefoot running and bases the book on the Tarahumara, Native Americans to Northwest Mexico.

But even before McDougall's book an Ethiopian runner made barefoot running popular after winning Gold in the 1960 Olympics. Abebe Bikila was a late entry and the shoes he was given for the race didn't fit properly. (No shoe contracts back then.) So he ditched them and decided to go barefoot. After all, that's how he trained for the Olympics back home. Bikila went on to win back-to-back Gold medals and set the world record in the '64 Games.

After McDougall's book and the resurgence of barefoot running (there's now a national association solely for barefoot running), shoe manufacturers have been quick to develop shoes that mimic barefoot running. People are flocking to this style of running for the main reason of preventing injuries, but also as a way to better run times and performance.

"The research is really not conclusive on whether one approach is better than the other," says Carey Rothschild, an instructor of physical therapy at the University of Central Florida. "What is clear is that it's really a matter of developing a good running form and sticking to it, not suddenly changing it."

She surveyed over 6,000 runners and what she found was very interesting.

Most people, as mentioned, turned to barefoot running in the hopes of improving performance and reducing injuries. Ironically, those who said they never tried it, avoided it for fear of injury and slower running times.

However, research shows that there are risks to running no matter what someone puts on his or her feet.

With barefoot running you tend to land on your forefoot rather than on your heel as with shoe running. Shoes try to absorb the shock of the heel strike by the extra cushioning.

One camp will tell you barefoot runners will suffer more stress fractures and calf soreness, while the other will tell you shoe runners will suffer more knee and hip injuries.

Clearly, "There is no perfect recipe," says Rothschild.

She published a paper in this month's issue of the Journal of Strength and Conditioning reviewing the research and providing a guide for barefoot running.

"The bottom line is that when a runner goes from shoes to no shoes, their body may not automatically change it's gait. But there are ways to help make that transition smoother and lower the risk of injury," says Rothschild.

So there you have it - barefoot running is neither good nor bad. It's just a way to run. Whether you run barefoot or in a new pair of Nike's, proper training and conditioning is essential.

So put on a pair of shoes - or don't - and go run somewhere!

Tim Chudy
Fitness Together

This is Abebe Bikila running barefoot in the 1960 Olympics! He was the first runner to ever win back-to-back Gold medals in the marathon.

Have you tried running barefoot? What's your take? Post it below.

An Awesome Weight Loss Strategy You Have Access To Right Now (But Don't Even Know It!)

I want to share an awesome weight loss strategy with you today. You can use it immediately since you already have access to it.

This isn't a workout strategy or something to add or subtract from your diet.

What is this weight loss strategy I'm talking about?

It's social pressure. Specifically social-networking pressure.

I learned a few years ago that when you stretch yourself, in any area of your life, you'll grow farther and faster than if you hadn't.

Basically, when you put yourself on the line, you will respond.

Let me give you a real life example...

Pam started training with us a few weeks ago. She announced to her social network that she was embarking on a weight loss and fitness journey. (#1)

She came busting out of the gates and lost 8 pounds in her first week! She was religious with her program. She told her network how well she was doing and received a lot of positive reinforcement. (#2)

Then Pam hit a speed bump. She had some issues with her eyes and couldn't train for two weeks. Talk about taking the wind out of your sail. So instead of charging forward, she took a couple steps back. And again, let her network know. (#3)

Here's the power in this...

#1 is making a public announcement. This allows you to feel the social pressure to do what you say you're going to do. There's no accountability in keeping it to yourself. It's much easier to tell yourself you failed, harder to tell others.

#2 is receiving positive reinforcement. Everyone loves to hear what a great job they've done. That reinforces the behavior changes you've made and you continue to take action toward your goals.

#3 is negative reinforcement. When you've made a public announcement and then told people of your mess up, they'll let you know how they feel. Depending on your friends, they'll hold your feet to the fire and really let you have it or they'll gently re-encourage you. Either way, it's motivation to refocus yourself.

The bottom line... social pressure solidifies your commitment to change and opens the door for support from those around you. And social networking sites like Facebook make this easier than ever.

Pam is back on track and lost 5 pounds last week. The posts on her wall are very encouraging. And I'm confident they'll continue to be.

But the fact that she made her goals public has dramatically increased her success rate. Great work Pam!

Now go post something to the public and achieve your goals.

To your success,

Tim Chudy
Fitness Together

P.S. Did you know we're on Facebook?! And we have a goal of 200 likes by the end of August. (See, I just made it public.) Can you help us? Please "Like" us now. And suggest us to your friends and family. We really appreciate your help.

P.P.S. The FT 'Beat Your Best' Challenge starts this week. Get in the Olympic spirit and take part in the challenge. Details here or call us at the studio to register.

4 Tips To Beat The HOT Summer Heat

It's gonna get to the triple digits again today and tomorrow. The dog days of summer continue...sigh

As the heat wave continues to roll through, exercising (especially outdoors) can be quite challenging. When the barometer spikes into the 90 degree range and beyond, it is a natural tendency to sideline your exercise routine and replace it with more cooling activities, i.e. lounging at the pool, shopping at the mall or watching movies with the AC set low.

According to the CDC heat related illness accounts for 700 deaths per year and is the nation's #1 weather related killer. That's more than hurricanes, tornadoes, or freak tsunamis. The Madison, WI marathon was canceled at the end of May this year due to heat. It was projected only 1% of the runners would have finished had they gone through with the race. That's serious.

So to keep your summer exercise routine in full swing when temperatures rise and to get more out of your summer workouts, stick to these 4 high heat workout tips.

1. Hydrate More
Water should be one of the most important aspects of your workout year round, but in the hot summer months, hydrating properly is essential. The key to hydrating properly in the summer is to consistently drink water throughout the day to maintain your hydration level before, during and after your workouts. If you're endurance training consider using an electrolyte performance drink which rehydrates and replenishes better than water (see next tip).

2. Fuel More
As temperatures rise, it’s important to fuel your body with whole, nutrient-rich foods to support your active lifestyle. Hotter temperatures can increase your body’s exertion and sweat production and deplete nutrient  levels during exercise. Replenishment is a must to fuel your current and future workouts.

Fresh fruits such as berries, apples, bananas and oranges not only fuel your body with water nutrients, but they also are packed with antioxidants for optimizing muscle function and repair. In addition to ensuring the appropriate ratio of carbohydrates, proteins, fats, fibers, vitamins and minerals in your diet, its also important to keep an eye on your sodium and electrolyte levels during hot summer temperatures. These two elements can quickly become depleted during heat-intense and high endurance workouts.

3. Recover More
Recovery is essential for your mind and body to get stronger, faster, leaner and more physically fit. The more intense your workouts (effort, heat, duration), the more important it is to recover. To complement heat-intense summer workouts, take time to focus on proper recovery by cooldown combined with stretching, post-workout nutrition, and proper sleep to boost your energy and performance levels.


4. Workout Indoors More
With longer days, more sunlight and warmer conditions, summer can be the season to take your workouts and fitness training outside. In the heat of the summer when temperatures reach record breaking levels, it may be more appropriate to bring your workouts back indoors.

If you are training for an endurance event like a triathlon or running race, consider breaking up your workouts between indoor and outdoor activities to maximize your training results safely.

Or, if you are unable to get outside early enough before the temperatures start to spike join us for a group fitness training session or one-on-one personal training session to complement your summer outdoor activities. We keep it at a cool 69 degrees at FT!

By sticking to these 4 tips you won't have to put your fitness routine on hold when it hits 100.

Train hard and stay cool,

Tim Chudy
Fitness Together

P.S. Our Beat Your Best Competition starts in honor of the Summer Olympics. 8 Challenges in 8 Weeks. Do you have what it takes to bring home the gold? More info at our website.

5 Superfoods For The Grill

If you get our newsletter (What?! You don't? Sign up now!) you discovered which foods are better to buy organic or conventional. Today we're taking it a step further and giving you superfoods to incorporate into your summer grilling.

Grilling these superfoods will not only give your BBQ a healthy makeover, but they'll taste delicious. And no high sugar marinade is necessary. Just a little extra virgin olive oil and balsamic vinegar to caramelize and bring out the flavor!

So, the next time you're at the Farmer's Market look for these 5 superfoods:

1.  Pineapple. Most fruit is too fragile to grill. Not true for pineapple! Hearty pineapple is definitely an exception to this rule and tastes sweet and delicious after just a few minutes on the flame. Brush with a touch of extra virgin olive oil (EVOO), toss on the grill and you have the perfect garnish to jazz up a burger or place under a grilled lobster tail. Pineapple is low in calories and packed with vitamin C. 1/2 cup provides you with 20% of your daily needs.

2.  Asparagus. A simple marinade of EVOO and balsamic vinegar makes this super easy to make and flavor-packed veggie a must grill side dish. Asparagus is actually a member of the lily family - extra low in calories yet rich in fiber, folic acid, potassium, thiamin, and vitamins A, B6, and C.

3.  Corn. Grilled corn-on-the-cob is a popular menu item for BBQs and clam bakes and fortunately is a healthy nutrition choice too. Grilling brings out the natural sweetness in corn and allows its natural sweet flavor to surface without the need for unhealthy additions. Roasting the corn in the husks is the best way to cook them (just be sure to soak in lightly salted water for 30 minutes before tossing them on the grill). Corn is filled with phytochemicals,  B vitamins, folic acid as well as a notable amount of protein.

4.  Zucchini. Zucchini, sliced lengthwise, are super easy to grill and with their ability to capture those perfect crosshatch grill marks make them a nice visual addition to your menu. Flavor with a touch of EVOO and lemon juice, toss on a low heat and you ’re good to go. Zucchini is a super low calorie vegetable - one entire zucchini contains a measly 20 calories. And for those 20 calories, you get a nice amount of vitamin C, vitamin A, fiber, calcium and iron.

5.  Portobello mushrooms. Marinate these meaty mushrooms in a little EVOO, balsamic vinegar, garlic and onion for an hour, toss them onto a hot grill and it just doesn't get any better than this for both taste and nutrition. Dense and flavorful, you can use them as a burger substitute, make them into pizzas, or serve them sliced as a side dish. Any way you eat them; these super-tasty and hearty mushrooms are the perfect low-calorie addition to your summer BBQ. Mushrooms pack a wallop of healthy stuff. For 70 calories you get a nice amount of B vitamins, vitamin D, potassium and copper.

Add these five superfoods to your summer menu and enjoy the flavor and health benefits of bringing your nutrition outdoors! Tap into the season’s bounty of fresh nutrient-packed foods. Use grilling for a flavor-packed light and healthy meal and enjoy the perfect outdoor cooking method.

Men's Health

This is National Men's Health Week. I'll guess you didn't know about it. Let's be honest, wearing pink is much more popular than wearing blue (yes, there really is a wear blue for men ribbon).

But your lack of awareness for a blue ribbon is much less important than awareness of your own health. Or lack thereof.

If you haven't been, or don't go, to the doctor in the last couple of years, it'd be wise to pay him or her a visit. Especially if you're at the 30, 40, or 50 years old mark. Those are the years to start keeping an eye on certain things.

Better to catch it now rather than later. (It's a Benjamin Franklin kind of mindset - "An ounce of prevention is worth a pound of cure").

Here are 8 tips to get healthy and stay healthy.

You've likely heard most if not all of them. Maybe from your doc, from me, the news, your next door neighbor, or even your spouse or significant other. There's a reason you're hearing it from many different sources. It's good advice! Follow it. Get healthy. And live a great life.

==Don't smoke. Yes, even with smoking bans and laws, people still smoke. Soon, you might have to climb 500 feet in the air and blow into a FDA inspected bag. But people will continue to smoke. Not smoking is probably the single most important health decision you can make.

==Control your weight. This is a biggie. No pun intended. Although weight is not directly related to illness and disease as smoking is, it's still very bad for you. And it causes a lot of problems beyond just feeling terrible about yourself.

==Drink alcohol in moderation. Key word is moderation. Yes, go ahead and imbibe when the occasion warrants it. But just because it's 5 o'clock somewhere doesn't mean martinis should be poured. 1-2 drinks a few days out of the week should be it. If you're trying to fix number 2 then it's much less. ;-)

==Exercise regularly. Exercise lowers high blood pressure and cholesterol, reduces the risk of diabetes and obesity, osteoporosis, improves mood and reduces depression, makes you smarter, increases energy, makes you stronger, more confident and look better. It attracts females - (a fit guy is always more attractive than an unfit guy!). There are HUNDREDS of other benefits. And I can come up with more that haven't been proven by scientists but by average Joe's.

==Know your numbers. Do you know your lipid profile? Or do you at least know if it's good or bad? Regular cholesterol and blood pressure tests, diabetes, prostate, colon, and so many more numbers are critical to preventing disease. We're back to Ben's advice. Ask your doctor what tests are necessary for your age and family history.

==Take a baby aspirin every day (for most men). This daily dose of aspirin is one of the most beneficial and simple things you can do. It acts to reduce the risk of clot formation in the arteries leading to your heart and brain, thereby reducing the risk of both heart attacks and strokes. As always, see your doc on this one.

==Use a sunscreen of at least 15 SPF. Skin cancers are the most common of all cancers by far. Fortunately, most of them (basal cell and squamous cell carcinomas) are rarely lethal. This is of the utmost importance if you're in the sun a lot. Yard work, pool, or at the Lake. Make sure it's on!

==YOU time. Find time for some kind of meditation and/or relaxation. This goal is very flexible. It is more important to set aside some time for relaxation than it is to worry about a specific relaxation technique. Even physical activity that is "relaxing" in the sense that it gets your mind away from stressful thoughts can be helpful. All of us should take the time to "get away" mentally and emotionally at least once a day, wherever we are, or whatever we are doing.

Hope this helps. I hope it at least helps encourage you to tackle a few of these items.

Don't get overwhelmed by it. Pick one or two and get it under control. You'll be on the road to healthy living in no time!

Here's to you fellas,

Tim Chudy

P.S. Father's Day is this Sunday, June 17th. A great gift is that of fitness. Gift Certificates are available. Call me at the studio for details, 314.909.9565.