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

I hear it in the gym and out and about all the time... "I shouldn't be eating this, but it's okay, I worked out today." or "I really have to kill it on the treadmill this morning, I need to burn off that burger from last night." Once and for all guys...truly, truly, truly...YOU CANNOT WORK OFF AN UNHEALTHY DIET.  It's not gonna happen! ; ) Check out this great article I came across that really lays it out for you! 2 1/2 hours of swimming to burn off a Big Mac, 1 hour of hill climbs with 20-40 pound weights to work off the calories from a Starbucks LOWFAT (did you see the LOWFAT part?) Mocha. Biggest take away is, make your indulgences worth it and keep it to special occasions...make it an exception to your daily nutrition not a habit.  Those extra calories do add up and it is much harder to burn them off than you think!  SO much easier to eat healthy and maintain a consistent fitness regime. Eat clean and train mean...it is the way to live healthy, happy and FIT!

http://www.alternet.org/sex/145016/9_hours_of_sex_5_things_you_can_do_to_burn_off_gross_fast_food_meals/

TAILGATING SURVIVAL GUIDE: How To Tailgate and Still Fit Into Your Jeans

Tailgating doesn't have to be a nutritional disaster. Here are some tips for having fun at your pre-game parties, without overdoing it.

1. MAKE SURE YOU DON'T SHOW UP TOO HUNGRY

It is easier to make healthy food choices if you aren't starving. Try to eat a snack before you head out the door. Maybe an apple with peanut butter, cottage cheese with fruit, or hummus with veggies.

2. PUT YOUR FOOD ON A PLATE

It is easier to track portions when you aren't eating out of packages or standing around just grabbing handfuls of food.

3. SURVEY THE SCENE AND PLAN YOUR STRATEGY

See what your healthiest choices are going to be as well as the "worth it" splurge foods. Plan what you are going to eat before you start mindlessly munching.

4. DIVIDE YOUR PLATE

Aim for 1/2 of your plate to be fruits and vegetables, 1/4 whole grain and 1/4 lean protein.

5. GO FOR THE HEALTHIEST OF THE CHOICES

Turkey Brats over Pork Brats

It’s a difference of 450 calories and 37 grams of fat for the pork, versus 160 calories and 9 grams of fat for the turkey. Still boil in beer and soak in mustard and they’re really quite tasty.

Grilled Chicken Sandwiches over Burgers

A 6 oz. angus beef patty yields 500 calories and 43 grams of fat, whereas a 6 oz. grilled chicken breast yields 281 calories and 6 grams of fat.

Salsa over Cheese Dip

Just two tablespoons of cheese dip has 40 calories and 2.5 grams of fat. Hearty salsas offer about 10-15 calories and zero fat per two tablespoons. Also consider guacamole or hummus.

Whole Grain Buns over White Buns

You want to limit white, processed foods anywhere you can, so start with swapping your burger and hot dog buns. You'll be adding some essential fiber, vitamins and minerals that get stripped in the processing of white breads.

6. TAKE INITIATIVE

Instead of relying on others to supply healthy foods, volunteer to bring veggies and dip or chopped fruit. These will give you healthy choices and you won't be stuck with high calorie side dishes, creamy salads and chips.

7. BE SMART

If high calorie dips look good, take a small portion and use veggies to dip rather than high calorie chips.

8. WATCH WHAT YOU DRINK

Sodas and alcohol and can add up fast. Have one drink then alternate with BIG glasses of water.

9. FRUITS AND VEGGIES ANYONE?

Throw bell peppers, corn on the cob, onions, asparagus, and zucchini on the grill and serve with your entree. Make fruit kabobs by alternating grapes, strawberries, melon, and kiwi on skewers. Grilled pineapple complements grilled chicken well, and grilled peaches with honey makes an awesome dessert.

10. HAVE FUN!

You will feel better the next day if you watch your portions and don't over eat and/or over drink. Hopefully these tips will allow you to enjoy the day and still keep your nutrition on track! Have fun and still fit into your jeans! (-;

WHATCHA SNACKING ON?

I have been asked for healthy snack ideas a few times this week, so I thought I would post some stuff for you all to try. In order to keep your nutrition on track, it is essential to make sure you always have healthy snacks at work, home or with you. Here are some of my favorites! I know you have great ideas as well, so please share your favorites and post what you have been munching on latetly! (-:

• Shredded apple with cinnamon and 1 Tablespoon almond butter
• Hummus with carrot sticks, snap peas or sliced red/yellow/orange peppers
• Guacamole with carrot sticks, snap peas or sliced red/yellow/orange peppers
• Greek yogurt mixed with berries, and walnuts or almonds
• Hard boiled eggs
• Avocado slices wrapped in deli turkey breast
• A piece of whole grain toast with almond butter and berries
• Fresh diced pineapple with shredded coconut and pecans
• Bowl of blueberries mixed with raw almonds
• Cottage cheese with cinnamon, apple slices, and walnuts
• Shelled edamame

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!

NUTRITION SEMINARS

My nutrition seminars start one week from today! I cannot wait! It is going to be an amazing 6 weeks. Nutrition is 70-80% of the equation when it comes to weight and fat loss. If you have ever wanted to take your health and fitness to the next level, these seminars will give you an interactive way to clean up your nutrition and get there!

The series begins April 20th and seminars are going to be held every Tuesday night from 7-7:45 for 6 weeks. It is $150 for all 6 seminars or $30 per seminar for drop-in. See the flyer above for details. Let me know if you have any questions or want to get signed up! It is going to be awesome!