大家好！本週教練日記輪到了Mavis來寫啦～
從這禮拜開始，各位參加比賽的選手們，
就要陸陸續續進行量測了，
下禮拜比賽結果就會揭曉囉！究竟獎落誰家呢？好緊張好緊張～
不知道大家有沒有認真的記錄飲食呢？
最近看了幾位選手的飲食記錄，發現大家好認真，
不只用餐時間、內容、吃的量，連熱量都算出來了耶！
看來10/21的晚會大家會有很多心得可以分享，
那到時候我要很認真的聽了！
這個月我也很認真的記錄飲食跟計算熱量，
目標是基礎代謝<攝取熱量<一天總消耗熱量，
然後我發現，要吃超過總消耗熱量太簡單了\("▔□▔)/
控制熱量真是一件微妙的事，
因為攝取的熱量一旦低於基礎代謝，就會影響到身體機能的運作，
如果不小心吃個大餐，或是恢復飲食，體重就很容易再上升，甚至速度會更快！
不過每天這樣記錄下來，Mavis自己也疑惑了，
那像這樣飲食控制加上運動，我要多久才可以達到自己的目標啊？？
後來我發現了一個「減肥基金累積法」，很好用耶！（來自大熊減肥週記）
步驟一、算出你的「每日所需熱量」
每日所需熱量≒基礎代謝÷60%
步驟二、算出你「每日攝取熱量」（吃了多少東西）
步驟三、「每日所需熱量」－「每日攝取熱量」＝減肥基金
步驟四、減肥基金累積到7700大卡時可瘦下1公斤
也就是說，假設我每天存下500大卡的減肥基金，
那我大約7700÷500=14.5天就可以減掉1公斤！
有了這樣的目標，頓時眼前一片開朗啊！
雖然減重大賽即將告一段落，
相信大家都已經養成了記錄飲食以及測量體脂的好習慣了，
接下來也請繼續加油，
努力的增加肌肉量，繼續提高基礎代謝，
這樣就可以更開心的享受美食啦！
Mavis 10/15
安那 張益堯 營養師 編撰
親愛的姐姐妹妹們 
了解腹部肥胖與健康的關係之後，摸著自己微微突起的小腹，不管你是哪一種原因造成的腹部肥胖，都可以先從調整平日的飲食開始做起。台安醫院預防醫學部營養師余依晏表示，大多數人的腹圍過粗主要受兩個因素影響，一是便秘，二是肥胖造成腹部脂肪過多，便秘是因體內的廢棄物通過大腸時的速度太慢，導致大腸變得不暢通，大多是因飲食中缺乏纖維質和水分不足所引起，還有可能因為缺乏運動、本身體質讓腸胃蠕動速度較慢，或攝取藥物的副作用如長期服用瀉藥…等，至於肥胖造成腹部脂肪過多，更是應該利用調整飲食的方法，讓日漸突起的腹部，再度恢復平坦。 
Curves新商品-帽子 來囉來囉....
以下是運動週報節目報導Curves一段影片，與大家一起分享喔！
銀髮族運動養生之道─持續不間斷才是健康的不二法門！
哈囉~大家好...我是Sheena<雖然來了一段時間.但是好像沒好好的跟大家自我介紹
>
> 我主修籃球 在職業甲組打了7年的球 當然囉...肌力訓練也做了5年多 哈..要不是持之以恆的運動 怎麼能保持好身材咧
她眞ㄉ是很專業 邏輯能力很棒 正是我要向她多學習的地方 所以每天我都能在她身上吸取到最精華的知識...至於恨的部分咧..哈哈哈哈哈哈哈...就是那吃不胖的身材拉
其實丫...對於基礎代謝真正的涵義到底是什麼呢??這其實也是很多會員心裡面的OS唷~
想減肥？其實不需要虐待自己吃八百大卡以下的飢餓餐！ 
女性過了30歲以後，常常就是當夾心餅乾的階段，父母漸年老、小孩仍幼小，都需要忙碌的女性照顧，很令人心疼，不是嗎？
Posture—good posture—is important to our health in many ways. It keeps our bones and joints in correct alignment, so we use our muscles correctly. It lowers our chances of injury and reduces muscle strain. And it allows our muscles to operate efficiently. Unfortunately, most women spend nearly eight hours a day sitting—the biggest posture predator. So take a minute to learn the correct way to sit—and try to get up and move around often. Sitting basics: Use a chair with an armrest, if possible. Keep your feet on the floor or on a footrest. Your ankles should be in front of your knees, and your knees should be at or below hip level. If you catch yourself crossing your legs—stop! And when you get a chance to stand up, pull back your shoulders and lightly contract your stomach muscles. You want to have your feet about shoulder-width apart, bending slightly at the knees. Line up your earlobes to your shoulders.
During a TV commercial break or between tasks at work, check your pulse for one minute to see if you have a racing heart. The sweet spot is between 60 and 80 beats per minute. Anything higher than 80 means you should make an appointment with your doctor.
Rich in nine essential nutrients, such as potassium, vitamin D, and phosphorous— which experts believe can help lower the risk of some cancers, type 2 diabetes, heart disease, and metabolic syndrome—milk contains the right mix of proteins and carbs to revive your muscles after your Curves workout. A glass of fat-free milk has just 80 calories. Or, opt for a Curves protein shake made with fat-free milk, 110 calories.
Wearing a different pair of shoes—of varying heel heights—every day lessens the demands placed on any one muscle group in our feet, not to mention our backs and legs. Alternate those high heels and ballet flats with shoes that have a 1-to 2-inch heel.
They're high in magnesium, which is good, since low magnesium has been linked to type 2 diabetes and heart disease. Also, studies show that women with low levels of magnesium have to work harder to perform basic tasks. Snack on a handful of almonds, Brazil nuts, peanuts, walnuts, or roasted pumpkin seeds to get 20% of your daily dose.
Once a month, take a minute to exam your breasts. The success rate for treating breast cancer is much higher the sooner it's caught. If you purchased a Liv Aid (left) at your club last fall, be sure to follow the instructions. Breastcancer.org also has a step-by-step guide to self-exams. Beyond feeling for lumps, you're looking for anything out of the ordinary. Remember, yearly breast exams by your doctor shouldn't be missed. (Liv Aids are available at participating Curves.)
Capsaicin, the compound that puts the pep in red and green chile peppers, can crank up your metabolism and help you feel fuller faster. Several studies show eating 1 tablespoon of chopped chile peppers (30 mg of capsaicin) leads to a temporary 23% boost in metabolism. Researchers of another study found that when participants took 0.9 grams of red pepper, which was given in capsule form or naturally in tomato juice, before each meal, they reduced their total calorie intake by 10% or 16%, respectively, for two days afterward—yet they didn't feel hungry. Try adding some fresh chile peppers or a sprinkle of red-pepper flakes to your salads, pasta sauces, and other dishes.
When you need a midday pick-me-up, stand up and do your favorite Curves recovery board moves. Whether you like to step in place, do some shadowboxing, tap your toes, or do a fun dance move on the boards, the quick break will give you a jolt of energy. Even better, by adding in more movement throughout your day, you'll also help keep your metabolism running high, says James O. Hill, PhD, director of the Center for Human Nutrition at the University of Colorado Denver.
Perhaps no other drink is as closely associated with calm and comfort as tea. And for good reason. Scientists at the University College London gave a group of volunteers a stressful task. The cortisol levels (the stress hormone) of those who were regular black-tea drinkers dropped 47% within an hour of completing the assignment, while other volunteers who drank fake tea experienced only a 27% drop. Thank black tea's naturally occurring chemicals, such as polyphenols and fl avonoids, for its calming effects.
Vitamin C is a known wrinkle reducer, and eating just two clementines—those portable, easy-to-peel mini oranges— provides 96% of your daily needs.
陽光若曦 
減重不一定得餓肚子，挑食也並非壞習慣。台灣癌症
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