Tuesday, January 22, 2008


Andrea Metcalf, Host of Fit Today and NBC 5 Fitness Team>You may have thought that because you haven't heard from me lately that another resolution has faded away....
NOPE. Jen is still at her exercise regimen although, like many of us this season hit with a spell of cough, cold, and fever. The stomach flu didn't take her to her goal weight, but she is down another 2 pounds. The initial drop in weight is always encouraging and surprising and then something happens. Whether the enthusiasm whithers, work habits or just plain sickness, everyone seems to experience a pause in their journey. I have been meeting with so many people, with weight loss and inspirational interviews for my own new show called FIT TODAY that even I have been inspired by others. Gina DePompei has already lost 90 pounds this past 2007 with another 80 on the schedule for 2008-- HOW? you ask... just by adding a few extra steps to her day. She like many others, wears a pedometer. She is first to admit she hasn't made the 10,000 step mark but things like using the community printer at work and taking the bus stop and walking a few blocks have added up and slimmed her down. She even told me about her fear while being overweight about escalators and stairs-- wondering if she would be out of breath when she made it the next floor. Imagine staying in a a Palazzo in Italy and all you can think about is the 88 steps you will have to walk up with your luggage because there are no elevators in a Palazzo. That was part of her dream vacation to Europe and you guessed it! She enjoyed the trip and made her way up and down without a problem. You can stay committed! You can be a success. ONE STEP AT A TIME.

Tuesday, January 8, 2008

Jen is 208

Andrea Metcalf, NBC 5 Fitness Team>No it's not February but Jen's hard work is paying off big time - She is down 8 pounds in 10 days! Just like on the biggest "you know"! Just had to say GREATTTTTTTTTT JOB! I will get Jen's big tips tomorrow so don't miss out!


Andrea Metcalf, NBC 5 Fitness Team>Not only do I want Jen to succeed this year, BUT I want you to reach your goals! Here are 5 tips to Stay Motivated and live a healthier lifestyle:
1) GET A PARTNER GROUP OR SUPPORT - someone besides yourself that cares about you, is willing to call you out and keep your best interests in mind or someone who will do it with you! Everyone does better with teammates. I will be happy to help; just send me your email.
2) MAKE SMART GOALS - simple, measureable, acheiveable, realistic and timely. If you don't know where you are going, how are you going to get there? Write down your goal and how you're going to get there!
3) LIST THREE STEPS - Give yourself three ideas of how you are going to reach your goal. A) exercise at least 20 minutes everyday B) eat a sensible breakfast c) drink water throughout the day
4) REWARDS MATTER - Reward yourself each week with something that re-inforces your goal! New gym shoes after a month. A heart rate monitor after a week. A wonderful salad form your favorite restaurant.
5) MAKE IT FUN! If you don't like doing it -- you won't continue with it forever. FIND something that you like. There are so many activities that you can try from ellipticals to yoga, from spinning to pilates, so don't limit yourself.

Still on Track

Andrea Metcalf, NBC 5 Fitness Team>Although, I haven't reported in in a few days, Jen has been making excellent progress. She hasn't missed a day with her workouts and continues to do well with her foods. Her breakfast consists of oatmeal, peanut butter and fruit. Sticking with one idea for breakfast can help you stay the course. Make sure you are getting enough protein and fiber to keep blood sugar levels stabilized. Cardio training for at least 30 minutes a day has been Jen's mantra. She included 30 minutes of yoga yesterday to try and balance out her program. Variety is the spice of life. Stick with your goals~ week 2 is sure to bring results that you will feel and see on the scale too!

Thursday, January 3, 2008


Andrea Metcalf, NBC 5 Fitness Team>Today is Jen's first day of weight training. She has already done 60 minutes on the treadmill at a moderate pace--meaning she did need a shower afterwards. Later today, she and I will run through a quick 30 minute weight training session. The workout will focus on core with total body training. Next week I will have a workout for you on the web! In the meantime, check out MORE magazine page 204-212 for three 10 minute toning workouts. You can also check out www.bettertv.com or www.podcastgo.com for more workout routines. I myself am trying to stay on track... my eating was good today-- just need to get in that movement! You be moved and get some weight training in even if it's only 10 minutes. Every movement counts!

Wednesday, January 2, 2008


Yes, it's always easy to continue on the second day... No one seems to lose it that fast. Jen is off to a great start with another day of cardio training totalling 25 minutes. I myself even got in 20 minutes and a quick core workout. I found MISSION tortillas with 21 grams of fiber and less than 200 calories even 8 grams of protein for an afternoon snack. Jen started her day with a healthy oatmeal and peanut butter, yogurt snack, salad with chicken at lunch and skipped the afternoon Starbucks latte with friends. If you are with us on this quest for health and looser fitting jeans, stay on track and send us a quick note. I have weighed in at 141.5 pounds today and hoping to lose a few pounds and inches myself! Stay on track and make good choices. You can estimate your calorie needs by simply adding a "0" to your weight. As long as you are above the 1200 calorie per day mark, if you deduct 200 calories a day from this number you will be fueling your body needs. For example, my calorie consumption or Basal Metabolic Rate would be 1410 cals per day. If I stay at 1200; in 2 weeks I will easily lose a pound! If I exercise it could 2 pounds per week! Good choices add up!

Tuesday, January 1, 2008


Every year upon the first of the year we are entitled to a fresh start. Well here it is! A FRESH START WITH YOUR VERY OWN PERSONAL TRAINER-- Me! You can join me as a I daily check in on one of my weightloss clients, Jennifer - 216. Jen will need to lose about 50 pounds. As I work with her each day, you can do it with us. Simply send in your picture, name and starting weight. I will be happy to give you my personal attention. Add your comments and questions and get yourself a fresh new start.

Day ONE - January 1st. Jennifer started with 35 minutes of sweating cardio. Nice job JEN! Jen ate popcorn and a diet coke and planning on a salad with chicken for dinner- not the best nutrition but it could have gone the other way with an order of fried foods, chocolates and treats. SO tomorrow (myself included) FOOD will be the next target-- baby steps of course! If you need more support join the NBC5 Fitness Club today.