THINK BEFORE YOU BITE

My original thought for this post was to terrify all of you with staggering statistics about holiday weight gain and the average calories in cocktails, cookies and cheese trays. ;) Fear tactics aren't really my style though. I truly believe that in the end we all do what we WANT to do and what makes us the happiest. SO...with that in mind...I want you all to take a minute and think about what would make you the happiest during the next 6 weeks. Eating too much, drinking too much, sleeping too little, hungover, trying to squeeze your muffin top into your sexy holiday outfit, sluggishly running errands, missing your workouts and stressing out at work??? OR... Eating healthy, staying hydrated, indulging a little, sleeping great, feeling great, looking hot in that little black dress, energized, making those workouts happen, having a blast at the gym, successfully dealing with the time crunch and overwhelming amount of stuff you have to get done??? Sounds good to me ;)
You too? Alright...what I want you to try this holiday season is to THINK BEFORE YOU BITE. What I mean by that, is to stop yourself and think about it before you just mindlessly shove a cookie in your mouth and wash it down with a sugary cocktail. Just because it is there, does not mean it has to go into your mouth. Be mindful of what you are putting into your body and decide if it is something you really want to indulge in or not.  Being a little more discerning about how you celebrate this holiday season will make a difference. There are several reasons we eat besides hunger...boredom, stress, lack of energy, cravings, social situations, etc. SO...for the next 6 weeks...think before you bite and see how it goes.  Make sure you are eating because you are hungry and that you are putting the best fuel possible in your body. Be aware of what you are eating and drinking and I promise, you will be more energized, less stressed and look amazing when that ball drops. ;)  Let me know how it goes!  Would love to hear what you turn down at the office and get your feedback from you on this!

THE BEAUTY OF THE GAME PLAN

 

Looking for a better organized, more successful way to execute your fitness goals???

 

GET A GAME PLAN!

 

Having a comprehensive idea of when and how you are going to get to your goals is essential.  You hear it all the time...

 

A GOAL WITHOUT A PLAN IS JUST A WISH. 

 

Figuring out in advance when you are going to workout and what you are going to eat is critical to making it happen and ensuring your success.  Here are some things you can do to get started. 

X - Sit down and look at your schedule for the week and figure out where you can fit your workouts in.  I ask my clients to strive for 7 hours a week. Find the time and then set it up just like you would an important appointment.  Don't cancel, show up late or skip out early.  Your workouts have to be a priority.  I like to write down exactly what workouts I am going to be doing for the week and when.  I write my cardio and strength training schedule for each day in my calendar.  It helps keep me on track with my cardio and I make sure to hit every body part every week. Your health and fitness should be just as important as anything else!

O - Plan out for the week what nights you are going to cook and what you are going to make. Put a successful strategy in place.  When you cook, make extra so you can have leftovers on the nights you don't want to cook. Know what your 3 main meals will consist of for the week and make sure you have everything on hand you will need.

X - Prep and prepare as much as possible.  Whatever you can do in advance to make it easier to eat healthy, DO! Make up a big pot of soup and freeze it or store it in individual containers in the fridge. Make up a big batch of protein pancakes or baked oatmeal for the week, so you have a healthy grab and go breakfast. Roast some vegetables, cook enough chicken for an entire week of lunches...make eating healthy quick and easy for yourself!

O - The less you can eat out the better off you are as far as nutrition goes. Having a restaurant game plan can at least keep the nutritional damage to a minimum.  If possible, try to do a little research ahead of time.  Look at the menu online and figure out what your healthiest choices are going to be.  Knowing what you are going to order when you walk in the door can keep you from being tempted by high calorie, unhealthy choices on the menu.  If you know the restaurant is not really going to have anything healthy, you can always drink a protein shake or eat something small at home before you go.  This will help decrease your appetite and make it less likely you will overindulge.

Having a fitness and nutrition game plan and strategy in place will absolutely make a difference in getting to your goals. 

 

IT'S GO TIME...ARE YOU READY?

 

As always, feel free to comment or contact me if you need more information.  I am more than happy to help you design a strategy for your fitness success!

Tosca Reno is the official queen of Clean Eating. I was turned on to her books several years ago and have since enjoyed her articles and recipes in Oxygen and Clean Eating magazines. She recently re-published her 10 Principles of Clean Eating.  Following the simple principles that define Clean Eating can make such a difference in not only your physique, but also your energy and athletic performance. Nutrition truly is the key!  Check out the 10 Principles of Clean Eating below.  Where are you at with your nutrition??? Are there some things you can do to clean it up???  Maybe you just need a reminder of how to eat to clean??? Have you always wondered what clean eating is all about???
Whatever the case is...here you go! :)

The 10 Principles of Eating Clean:

1. Eat more! Eat 6 small meals each day spaced at intervals of 2-3 hours.
2. Eat breakfast every day, within an hour of rising.
3. Make your last meal three hours before bed.
4. Eat a combination of lean protein plus complex carbohydrates at each meal.
5. Eat sufficient healthy fats every day.
6. Drink 2 to 3 liters of water each day.
7. Pack your own lunch and snacks and bring clean foods with you every day.
8. Depend on fresh fruits and vegetables for nutrients, vitamins, enzymes and fiber.
9. Eat only foods that have not been overly processed or saturated in chemicals, saturated and trans fats and/or toxins.
10. Adhere to proper portion sizes.

Avoid these:

• Over-processed, refined foods
• Chemicals and preservatives
• White flour
• White sugar
• Artificial sugars
• Saturated and trans fats
• Alcohol - avoid or minimize intake
• Calorie-dense foods with little or no nutritional food value

HOW MUCH PROTEIN DO I NEED?

I get asked this question A LOT! Most people are confused about how much protein they should be eating each day. How much is enough? Can you eat too much? How do you figure out how much you need?

There are a few factors to take into account when determining how much protein you should be consuming daily. You need to consider your weight, activity level and whether you are trying to gain muscle, maintain your current physique or lose weight. The recommended amount of protein for a healthy adult is 0.6 grams to 1.5 grams of protein per pound of body weight.

If you are looking to maintain your current weight and physique and are minimally active, 0.6 - 0.8 grams of protein per pound of body weight is suffiecient. If you are an active and athletic female wanting to build muscle and lose fat, you want to consume 1 gram of protein a day per pound of body weight. Males involved in vigorous exercise programs looking to build muscle are going to need to consume 1-1.5 grams of protein per pound of body weight.

Wondering what this looks like?

A 135 pound athletic female participating in active workouts should be consuming 135 grams of protein a day. Here is an example of how she can get there...

BREAKFAST: 3 Egg White Omelette with Turkey, Veggies and Orowheat Double Fiber English Muffin
Egg whites=12 grams
Turkey = 9 grams
English Muffin = 5 grams

SNACK: Greek Yogurt with Berries
Greek Yogurt = 18 grams

LUNCH: Salad with 4 oz. Chicken Breast and Veggies
Chicken Breast = 26 grams

SNACK: PureFit Protein Bar
Protein Bar = 19 grams

WORKOUT RECOVERY: Protein Shake with Fresh Fruit
Protein Shake = 20 grams

DINNER: Grilled Salmon with Veggies
Salmon = 25 grams

DAILY TOTAL = 135 grams

Protein is essential for muscle growth, recovery and repair as well as for fat loss, metabolism regulation and blood cell development. As always, water is an essential part of healthy living and necessary for the digestion of protein. Make sure you are drinking 64 - 96 ounces of water every day!