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#Fitness Friday: Koons “Biggest Loser” Challenge Results!

Happy #Fitness Friday,

Drumroll, please! After 13 weeks of blood, literal sweat and tears, the Koons “Biggest Loser” challenge has come to a close. Every Koons employee who participated in the challenge did an outstanding job! Before we get to the winners, here are some brief – but outstanding – statistics from the challenge:

  • Overall contest spanned 13 weeks
  • 474 Koons employees participated
  • Average weight loss of all participants: 6.25% of body weight
  • Combined weight loss of the organization: 5,603.10 POUNDS!!
  • Our ‘biggest loser’ lost 79.1 pounds and our largest percent of weight loss was 25.87%
  • Our winning dealership team had 29 contestants with an average of 14.04% weight loss and a total of 957.30 pounds!

We couldn’t be more proud of all the participants in the challenge – they did a great job and the hard work paid off. Now, for the winners…

  • Congratulations to Koons Baltimore Ford for being the #1 team for highest % of Weight Loss
  • Congratulations to Mike Victor from Baltimore Ford for being the #1 weight loss winner at 25.87% Weight Loss!
  • The runner’s-up include Rick Kirchhausen, Dano Pasaretti, Julian Golmakani and Blake Young to round out the Top 5

Members of the Koons "Biggest Loser" Challenge

We definitely can say this challenge was a HUGE success! It not only rallied the entire Koons team around a healthy cause, but it also made our organization healthier in the process. As we all know, healthy lifestyle choices are a lifelong initiative that require daily maintenance! But, in the end, will allow us to live longer – and healthier – lives.

Here’s to a happy and healthy rest of 2012!

-KK

Final Koons "Biggest Loser" Challenge Statistics

#FitnessFriday: Get Out, Get Active!

Photo Courtesy of AugustaGA.gov
The first step to getting active is to get motivated. Several things could be inhibiting your energy levels and your diet could be the culprit. For some tips on diet and food choices, check back to our Tips To Get You Moving post from last week.We’d like to supplement what we had there with more tips to help your workout and to keep you motivated.
  1. Work up a sweat.
    Vigorous work-outs – when you’re breathing hard and sweating – help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.
  2. Get fit with friends or family.
    Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.
  3. Join in physical activities at school.
    Whether you take a physical education class or do other physical activities at school, such as intramural sports, structures activities are a sure way to feel good, look good and stay physically fit.
  4. Make healthy eating and physical activities fun!
    Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous – try new sports, games and other activities as well as new foods. You’ll grow stronger, play longer, and look and feel better! Set realistic goals – don’t try changing too much at once.

Be Happy! Be Healthy!

-TK

Fitness Friday: Head for the Hills

Photo courtesy of the City of Louisville, Colorado

We’re now several weeks into the 2012 Biggest Loser Challenge and many of us have seen some incredible weight loss and an adoption of healthier diets.

Along with making the right food choices, exercise is also a necessary component for speeding up your metabolism, keeping that weight off, and also to improve overall health.

Running is typically the first type of exercise one thinks of when contemplating weight loss and physical fitness. There are several types of running – some stationary, some on woody trails, and some on concrete. These types of running all have their own difficulties associated with them. To get the best out of your exercise, we recommend you head for the hills.

Roads with long, gradual inclines are a great way to keep your workout consistently intense. Rolling roads are ideal for intervals if you push your pace going up each hill and recovering on the way down. Too chilly outside? Then play with your treadmill and bump up the incline. Make sure to keep your spine straight, gaze straight and abs in and up to ensure ideal alignment for maximum results. Walk on a 5 incline for a minute then back down to 3 for a minute. Play with your intervals and boost your health and your butt. Try it. Have Fun. Bring on the hills. Your heart and lungs will be thanking you.

If this is a little tame for you, carry a resistant band (get one with handles) and every 10 minutes, stop to do one of these multi-muscle moves:

Overhead press and squat:

Stand on one resistant band in the center with your feet hip width apart knees slightly bent.

Holding the handles of the band at your shoulders, squat down, when you come back to stand, press your arms above your head. Do 3 sets of 12 reps.

FORM: Make sure to engage your abs and sit the weight in your heels as you squat. Start slow and feel the movement pattern then pick up the flow for quicker, but precise reps.

Balancing triceps press:

Stand on the band with your right foot in the middle, balancing with your left foot bent at 90 degrees, foot behind you (knees should touch). Hold each handle of the band behind your head, keeping your elbows bent and close to your head, biceps alongside of ears. Extend your hands to the sky as you do a modified one-legged squat.

Advanced- bend your right knee until left toe touches the ground. Repeat 12 times and switch sides.

FORM: Keep abs engaged. Try the balance part first. Stand on both feet and just focus on the triceps press.

Whatever your fitness level, remember to Be Happy! Be Healthy!

-TK

Fitness Friday: Lose That Belly In 2 Weeks

Abs are built in the kitchen. How much we weigh, very much depends on what we eat.

Instead of three large meals, break your daily routine into 5-6 smaller ones. Remember the aim is to provide your body with just enough calories for what it needs. Eating a large meal will leave your body flushed with more calories than it actually needs. It’ll also slow down your metabolism, which is why many people go to sleep after a heavy meal.

Don’t skip meals. Starving yourself is the worst possible way to lose weight. Your body will fight back by holding on to the fat that it already has. Do not forget to eat breakfast. An early breakfast is the best way to kick-start your metabolism. Eating breakfast will also ensure that you have enough energy during the day. Statistics show that most people who skip breakfast end up overeating later on in the day.

Quick Food Guide:

Proteins: The human body burns more energy processing proteins than it does processing carbs and fat. That’s why diets high in protein work great for burning your belly fat. You can add lean meat, fish, poultry and nuts such as almonds into your daily routine to truly benefit from these important nutrients and lose weight. 

Vegetables & Fruits: Fruits and vegetables are rich in fiber and nutrients. They make us feel fuller and reduce our food cravings. Try to eat vegetables and fruits that are unprocessed. Canned food can have additives which can cause weight gain unknowingly.

Fats: Stay away from trans-fats present in products like margarine. You can substitute butter for olive oil or fish oil, which are lighter and healthier. You can also go for low-fat versions of dairy products such as skimmed milk and cottage cheese to reduce fat in your diet.

 Carbs: Avoid potatoes, pasta, white bread and rice. You can always adopt their unprocessed healthier versions such Brown rice, oats, whole grain pasta, quinoa. This way you can keep can not only reduce fat but also keep it fat at a distance in the future too.

Water: No article on weight loss would be complete without water being mentioned. Water helps to take away the toxins from the body. It increases the metabolic rate of your body which, boosts fat loss from the belly area and other parts as well.

Be Happy, Be Healthy!

-TK

Fitness Friday: Reducing Your Caloric Intake

If you’re serious about weight loss, then you simply must change your current eating habits. Until you do so, you’ll find it that much harder to lose weight.

When it comes to weight loss, calories are the enemy. After a meal, your body converts the calories that it needs into fuel and then stores the rest. The body requires at least 1,200-1,500 calories to carry out its everyday activities.

Your mission (now that you’ve chosen to accept it) is simple. In order to lose weight, you’ll need to ensure that you’re eating just enough food to fuel your body. This way, your body will be forced to turn to its fat reserves to make up the deficit.

Reducing your daily caloric intake doesn’t mean that you need to starve. In fact, it’s possible to eat five meals during the day without ever going hungry. To achieve this, you’ll need to change your diet to healthier foods.

Eat More Fruits & Veggies

Eat more fruits, vegetables and whole grain meals. Complex carbs take a lot longer to digest and don’t have as many calories as processed foods.

Avoid Refined Foods

Avoid refined foods. They’re stripped of most of their nutrients and contain nothing but carbs. Instead of eating a biscuit or chocolate as a snack, try eating fruit. You’ll lose weight faster. You can also start a food journal to track what you eat daily. If you reduce your daily caloric intake by 500 calories, you could lose as much as 8 pounds in a month!

Be Happy, Be Healthy.

-TK