We have all heard the popular excuses for not starting or continuing an exercise regimen- I’m too tired, I don’t have time, I can’t afford a gym membership, I get bored using an exercise machine everyday. But there are ways around these common excuses- exercise is a fun, energizing, and effective way to lose weight and keep it off for good![pullquote_left]I’m too tired, I don’t have time[/pullquote_left]
Research has shown that people do not need to hone over an elliptical for hours at a time and burn 1,000 calories at the gym everyday in order to lose or maintain your weight. In fact, studies have shown that several small bouts of exercise (10-15 minutes) throughout the day provide similar results as one long bout of exercise (30 minutes or more). So, for those who lack the time, energy, or attention span for long bouts of exercise, splitting your routine into several small bouts could be the answer to break through your exercise plateau!
The Institute of Medicine (IOM) recently established Daily Reference Intakes for exercise, and recommend at least 30 minutes of exercise daily at a high intensity, or 60 minutes of exercise daily at a lower intensity. However, a recent study conducted by Hill and colleagues in 2006 stated that small changes can lead to big effects for prevention of weight gain. The researchers found that if people could affect their energy balance by as little as 100 calories each day, this can help maintain weight.
So you may be wondering, what are some practical ways to incorporate small bouts of exercise into my day? The following exercises are quick, easy, and fun ways to burn 100 calories throughout your day!

[color_box title="100 calorie exercises"]

[/color_box]

For a more accurate calculation of your energy expenditure, use this calculator for your daily exercise:

http://www.clevelandclinic.org/health/interactive/burned.asp

[color_box title="GALLERY"]
[fancy_images height="220" width="220"]

http://www.peaknutritionandweightloss.com/blog/wp-content/uploads/2010/07/chris-and-new-location-0161.jpg

http://www.peaknutritionandweightloss.com/blog/wp-content/uploads/2010/07/chris-and-new-location-015.jpg

http://www.peaknutritionandweightloss.com/blog/wp-content/uploads/2010/07/chris-and-new-location-0111.jpg

http://www.peaknutritionandweightloss.com/blog/wp-content/uploads/2010/07/chris-and-new-location-0162.jpg

[/fancy_images]
[/color_box]
The Holly Springs location is looking great and coming along quick.  Dr. Blackwell and I took a stroll out to the new office today and not only are the walls up, but they are painted in beautiful shades of cappuccino, plum, and teal.  The cherry wood  cabinets and smokey countertops are installed in the lab and breakroom, and the carpenter is currently installing the front desk countertops today (as you can see by the picture).   The construction is scheduled to be complete by the end of next week with a final inspection to follow.  I will be making another trip out next week so I will have more pictures to come.  Thank you for everyone’s support and excitement – We are so eager for you all to see the final product, too!

Peak Nutrition and Weight Loss Clinic is excited to announce the expansion to also include a new Holly Springs location.  We have an established office in Apex, but to promote convenience for new and established clients, we will have a second location for everyone to visit and receive the same great care.  The sign has been installed and is scheduled to become a lighted sign on Monday, June 21st.  The metal framing for our walls is in place and the electrician is hard at work to provide outlets and cable jacks.  The reception area will have a more open feel with plenty of windows and a wrap-around desk as opposed to the ceiling to floor enclosure typically seen at a medical front office.  With 2 exam rooms,  a Registered Dietitian office, a full lab, and a large meeting room, this office will provide all of the great services the Apex location has provided since 2007.  It is scheduled to open its doors by late July, so keep watching for updates as the day draws near!
[color_box title="GALLERY"]

[fancy_images height="148" width="148"]

http://www.peaknutritionandweightloss.com/blog/wp-content/uploads/2010/06/peak_newlocation.jpg

http://www.peaknutritionandweightloss.com/blog/wp-content/uploads/2010/06/peak_construction.jpg

[/fancy_images]

[/color_box]