Casino Connection Atlantic City

The Shape of Things to Come

by Michelle Wise

No one wakes up one morning to find himself overweight and out of shape. The descent from fitness to fatness, from vigorous energy and well-being to couch-bound inertia, usually happens gradually. It’s the result of too many high-fat or carb-laden foods, too little activity, and perhaps an accompanying physical condition like hypothyroidism. (Oprah Winfrey’s recent fitness foil, this disorder causes the metabolism to become sluggish, so it’s harder to burn calories and fat.)

But if you’re overweight, don’t be too quick to blame your thyroid. Be honest with yourself. Have you made it a habit to nosh in front of the TV, scarf down soda and cheese fries, sneak an extra donut at the office? Is it time (or past time) for you to get back in fighting trim?

If someone told you that you could lose weight almost effortlessly, without hunger pangs, Herculean workouts, “diet foods” and white-knuckle deprivation, you’d probably want to know more, right?

It’s fair to say most of us would be interested, if skeptical. Two of three people in our country are considered clinically overweight or obese; it’s these Americans who have made the diet and fitness industry a multibillion-dollar national obsession.

It’s time for a common-sense approach to diet and fitness. We’re not talking about another fad, diet book or diet club. You don’t have to drink diet shakes or eat “meal replacement bars;” you don’t have to starve yourself (that’s the last thing you should do!).

No, you won’t lose 30 pounds in 30 days, or three dress sizes in as many weeks. When it comes to fitness, slow and steady really does win the race. Why not get fit the same way you got fat—so gradually, you barely know it?

Let’s get going. If you reneged on your New Year’s resolutions, don’t beat yourself up (you’re one of millions, so at least you’ve got company). Re-commit. Get started now with these tips, and by summer, you could make lots of headway toward your fitness goals.

One of the best recent books on diet and nutrition is Mindless Eating: Why We Eat More Than We Think, by Brian Wansink, Ph.D.

Wansink is director of the Cornell University Food and Brand Lab. His central thesis: You can lose weight the same way you gained it—so gradually and imperceptibly you’ll hardly notice. It sounds too good to be true. But Wansick’s promise—a return from mindless guilty eating that makes you fat to mindless enjoyable eating that helps you get slim—is simple, once you understand how it works.

One of the first things to understand about white-knuckle dieting—the kind we think is necessary to really drop weight—is what Wansick calls “the tyranny of the moment.” It’s that strange phenomenon when all diet pledges are swept out the window, instantaneously and seemingly without reason.

How many times have you pledged, with the utmost sincerity and conviction, to refrain from eating too many Mallomars or Almond Joys, burritos or burgers? Then, a few hours later, stressed, famished and feeling deprived just by the thought of dieting, you’re raiding the candy aisle or pulling into the fast food drive-through.

The feeling of defeat that follows such “cheating” is one of the worst things we dieters put ourselves through. But when you embark on a deprivation diet, you’re practically begging for a binge.

There’s help. As Wansick says, “The best diet is one you don’t know you’re on.”

Instead of making sweeping and absolute promises—“I will never have chicken-fried steak with gravy and mashed potatoes again, amen” or “No more bread for me, though I love bread more than anything in the world, amen”— find small but meaningful ways to moderate your diet. If you cut out just 300 calories a day, or expend 300 more calories through exercise, you’ll lose 27 pounds in a year. Do both, and you’ll lose more than 50 pounds, without even thinking about it! Here are Wansick’s top five tips for becoming a mindless (but healthy) eater:

• Take charge of your danger zones. Find the places and times that make you feel vulnerable to mindless eating: places like parties, your desk, your car; times like the hours between dinner and bedtime. Make it harder to be tempted by getting the goodies out of sight. Make it easier to get through the evening by scheduling a 9 p.m. snack.

• Instate food policies that address your vulnerabilities, and make the rules fairly easy to follow. For instance, tell yourself, “I can have a cookie at work if I drink a big glass of ice water first, and wait 15 minutes.” Or, “I can join the gang for a drink after work, as long as I walk there and back.” It’s great to feel you’re in control of your intake. It’s even better to enjoy snacks or a beer without guilt.

• Make small changes so you won’t feel deprived. Wansick calls it “the mindless margin”—the seemingly minor change that over time leads to weight loss. Did you know that just three jellybeans a day over the course of a year can add a pound? A single can of soda each day adds 12 pounds a year. Take them away, and you’ve lost the same amount.

• Drink ice water. Your body burns one calorie for every ounce of ice water you drink. By drinking the recommended eight 8-ounce glasses of ice water a day, you’re burning 70 calories—and you’re almost one-third of the way toward your 300-calorie goal (which leads to that 27-pound weight loss).

• Don’t rush it! Your metabolism slows to preserve calories when you lose more than a half-pound per week. On the other hand, your metabolic thermostat stays at full burn when you lose weight slowly. Never buy into claims that a diet or supplement can take off 20 or 30 pounds in a month. That’s baloney. Besides, if you’ve never seen two pounds of fat, it is about the size of a loaf of bread. Imagine losing that off your hips or waistline every month.

Now that we’ve addressed your eating, it’s time to tune up your exercise plan.

The first step is self-assessment. In order to make meaningful changes, you have to know where you are right now. It’s helpful to document your weight and measurements at this point—pictures and videos are a good idea (nobody wants to do this, but they’ll keep you honest).

Set short-term goals (and keep your long-term goals on the back burner). When it comes to weight loss, many people obsess about the number on the scale. A watched pot never boils, and if you jump on that scale every day, you’re sure to be discouraged. Realize that weight fluctuations are normal—for women more than men, for older women more than 20-year-olds—so only record your weight once a week.

A good short-term weight loss goal is 10 percent. The American Heart Association says a 10 percent weight loss can result in lower cholesterol and blood pressure levels and also reduces the risk of Type II diabetes. When you make it, treat yourself to a shopping spree, a spa day, or a healthy dinner out.

There’s no getting around it, folks. Exercise is essential if you want to lose fat and build muscle. If you haven’t been active, you should probably start out with a walking program, 20 minutes four to five times a week.

If you’ve already been exercising, it’s time to step it up. To see continuing results and avoid plateaus, increase your intensity over time. Mixing up your workouts is also helpful to challenge your muscles and avoid boredom. Alternate exercise classes with swimming, elliptical training and cycling. Work up to 45 minutes to an hour of aerobic activity a day to maximize your benefits.

Weight training is also highly recommended because building muscle makes it easier to burn fat. And muscle mass will produce the hard body that looks great in a swimsuit.

Many people begin a fitness program with the idea that it will be hard. We’re conditioned to think in terms of deprivation—if it isn’t severe, it’s not good enough.

This spring, stop trying so hard. Make small changes that you can stick with. You won’t get slim overnight; you’ll be much closer by the time summer rolls around. Then celebrate by buying a new swimsuit.

Anatomy of a Binge

Slow-and-steady weight loss can be undone by binges, leading to the “cha-cha” effect—you take one step forward, and one back, endlessly, accomplishing nothing. Here’s how to manage your tendency to binge, and keep your eating plan on track.

Serotonin is the mood chemical produced when you eat carbohydrates. As serotonin levels deplete, your brain demands more. The most logical way to get more is to eat carbs. Then your cravings kick in.

But it takes about 20 minutes for serotonin levels to rise and sate the craving. Meantime, you can succumb to a binge that will wipe out all your efforts to reduce fat and get in shape.

There is a simple way to keep this cycle from happening: eat protein. Even small amounts of protein with every meal prolongs the effect of serotonin in your system and reduces cravings.

It also helps if you eat less, more often, to stay in balance. An added benefit to protein is that it raises your satiation level. It’s also vital to understand your binge triggers. Recovery programs like AA and Narcotics Anonymous warn addicts that they are more likely to fall off the wagon when they are hungry, angry, lonely or tired (HALT). Identify your triggers and recognize them as they occur.

Tips from a Personal Trainer

Nobody ever said getting in shape would be a walk in the park. But a walk in the park really helps. So do a few jumping jacks between TV commercials, or a stroll around the block during lunch. When it comes to getting fit, anything is better than nothing, and everything adds up to improved fitness.

“The number one excuse for not working out is not having time to go to the gym. The number one excuse for not going to the gym is not having the time to get there,” says Fitness Specialist Brian Lee of the AtlantiCare Life Center. “If you don’t have access to a facility, take a walk, ride your bike, hit the hiking trails. Do it 30 minutes, six days a week. And make those small changes, like using the stairs instead of the escalator.”

If you do have a gym membership, don’t let it gather dust. “All you need is a half hour to 45 minutes four times a week to do an efficient workout,” says Lee. “You need a few days of rest.”

When it comes to weight loss, Lee says half a pound to a pound a week is reasonable and doable. “If you set a big goal and don’t see those result’s you’ll be discouraged and your confidence will drop. Set smaller goals to reach your ultimate goal. And try to have fun!”

The Biggest Losers

When she looks in a mirror these days, Lauren Manuel barely recognizes the slender woman looking back. That’s because the 25-year-old casino marketer lost 25 pounds in last year’s Lose Big Challenge, held each spring for employees of Caesars, Bally’s, Showboat and Harrah’s. This year, Manuel—who has gone from size 13 to a trim, toned size 9—hopes to shed another 15 pounds.

“I actually didn’t work out at all until I joined (the challenge) last year,” Manuel says. “Starting in January, I was full-on, for the first time ever.”

Her routine was demanding—an hour of step aerobics once a week, alternating with circuit training and a class called Below the Belt, designed to firm the lower body. Her commitment to physical activity made it possible for her to lose weight without a drastic change in her diet.

“I still pretty much ate what I wanted, but smaller portions,” says Manuel. “If I wanted French fries, I picked from someone else’s plate. If I wanted cake, I’d take a taste to curb my cravings.”

Her colleagues helped her stay on track. One co-worker, 37-year-old Beverly Godoy, lost 12 pounds, started running, and eventually completed a 5K race. Now she’s training for a half-marathon.

“I’m down two clothing sizes,” says Godoy. “I had to get a new wardrobe!”

This year, 266 employees signed up for the Lose Big Challenge. By early February, they had lost a total of 500 pounds, says Jim Bohs, fitness director at the Showboat Employee Fitness Center.

“Everyone’s needs are a little different; that’s where the ‘personal’ in personal training comes into play. We sit down with them, develop a routine, give them nutritional guidelines and help keep them motivated.”

Cash prizes—with the biggest loser winning $200—add extra incentive.

Bowen Sussman, a floor person at Harrah’s, is another success story. He lost about 15 pounds, went from a size 46-48 to a lean 42, and feels great. His diet today is low in sugar and high in protein. A typical breakfast is a salmon omelet with spinach and cheese.

“It’s not low in fat, but it’s high in protein,” says Sussman, 46. “The fat makes me feel full, and the protein gives me energy.”

The health benefits are impressive: lower blood pressure, and lower cholesterol without the use of drugs. Sussman has kicked the caffeine habit—no more soda or coffee at break time—and expects to get down to a size 40 before this year’s challenge is through.

“I did it because I had just started at Harrah’s, and I thought it was time to make a new start,” he says. “It’s a very unpretentious club, it doesn’t cost anything, and I just get healthier.”

Sussman was inspired in his fitness quest by fellow club members including Jean Louis, or JB, a poker dealer at Harrah’s. Louis’ ambitious goal: six-pack abs. He got there—and then some.

“I lost 40 pounds, eight inches from my waist,” he says. “My body has become more flexible, my self-esteem increases and I feel stronger.” Louis’ body fat percentage plummeted from 22.3 percent to an astounding 7.5 percent.

“I feel great when people ask me if I’m a football player or a boxer,” he says.

Ahead of the Curve

Any given morning at Tilton Fitness in Northfield, the parking lot’s jammed, the music inside is jamming, and patrons from teens to 20s to 70-plus are hard at work at the business of fitness.

Tilton’s new location in downtown Galloway brings the same level of exercise technology and personal training to one of South Jersey’s fastest-growing communities. A unique partnership with Shore Memorial Hospital adds in-house physical therapy and rehabilitative programs.

The Galloway location features an aquatics center with heated competition-grade swimming pool, coed sauna, steam room and “the largest Jacuzzi you’ve ever seen in your life,” says Tilton Vice President Patrick Sheehan.

There’s a childcare center, juice bar and café, even a medical day spa with cosmetic procedures like Botox, dermabrasion and laser hair removal—all in a state-of-the-art 47,500-square-foot facility minutes from Atlantic City.

Its hospital affiliation and unique amenities have earned Tilton Fitness many accolades. The Medical Fitness Association calls the Mays Landing and Manahawkin facilities the finest full-service fitness clubs in the country. The clubs’ morning exercise classes are recognized as the best around.

The new location “rivals the most advanced and critically acclaimed facilities found in major metropolitan areas such as Philadelphia, New York and Boston,” says CEO Sam Young.

Inside, it’s “a mix of rough and refined, contemporary and urban,” says Sheehan. The main floor is dominated by a floating master stairway of gleaming diamond-plate steel; a cardio mezzanine overlooks the main floor. Elliptical trainers and treadmills are iPod-compatible, and there’s even a bank of stationary bikes with virtual video racecourses.

The facility’s vast high-tech interior is impressive, but Young stresses the health benefits for members, many of them casino employees.

“The casinos look to us as one component of their comprehensive healthcare strategy. By promoting health and wellness, they reduce healthcare costs and create better employees,” Young says.

Each new member gets two sessions with a personal trainer to orient them to the club, help them establish goals and develop a program that’s personalized and individual,” says marketing VP Julianne Dods.

Tilton also offers classes in diabetes management, smoking cessation, pre- and post-natal healthcare—70 programs in all, many free and open to the public.

Among the exercise options: Pilates, spinning, kickboxing, high cardio and low-impact rebound, and aquatic fitness programs (especially popular among older adults and those recovering from injuries). A popular all-around fitness class is Body Pump, exercise fusion with equal parts cardio and strength training.

Best of all for some members is the “no-lunkhead” rule. You won’t see Mr. Universe, the Incredible Hulk or their ilk pumping iron here.

“Twenty years ago, it was all about ripped muscle shirts and ripped bodies,” says Sheehan. We work very hard to keep intimidation out of the club.”

Another great benefit is the Oxygen Café. Executive chef Kris Durham offers a deliciously healthy menu that is so popular, “People who aren’t even club members stop in for lunch,” says Dods.

In the morning, try an Oxygen Omelet with grilled asparagus, roasted tomatoes and red onions or a whole-wheat Florentine wrap with baby spinach and feta cheese. Lunch selections include a roasted vegetable panini, pesto chicken bruschetta and the honey-lime chicken sandwich with tequila avocado remoulade.

Fresh-made shakes include the Strawberry Classic, Hawaiian Harvest and low-carb Peanut Butter Peel. Daily specials are listed with the amount of carbs, proteins, etc. Catering is also available.

Young says membership at the Galloway location is already ahead of projections, with people from 80 local companies and school districts, two police departments, and of course, the casinos. Casino workers get 40 percent off gold membership, which entitles them to use any Tilton Fitness facility. Payroll deduction is also available. Importantly for casino workers, Tilton Fitness is open 24 hours a day.

“Galloway is clearly a terrific market, and the only township poised to absorb the expected wave of new casino employees. But it’s been underserved in terms of health and fitness. By coming here and partnering with the casinos, we play an important role in employee wellness. I think that works for everyone.”