Wednesday, November 30, 2011

2 Holiday Cookies A day, Keeps the Skinny Jeans Away

All it takes is an extra 500 calories a day to gain 5 pounds over the holidays. That's only 2 cookies a day- not a ton of food by any means. This is exactly the reason I don't bake anymore. If I can bake all day and only eat two cookies, in my mind I have done well. But like I said, eat and extra 500 calories a day and gain 5 pounds this month. With all the food being brought into the offices, gifts of food, and holiday parties this is easy to do.

People are not motivated by what they don't know. If we grab a muffin at the local gas station, or eat just two cookies, we can convince ourselves it's not that bad. If I look at the muffin label and see it has 250 calories per 2.5 servings, I'm well over the extra 500 calories, I am not motivated to eat it anymore. I know it will take me over an hour of hard core exercise to burn off the crappy store bought muffin, or the two cookies. If you don't know how something can hurt you, there is little motivation to avoid it.

Don't run form the truth, gravitate to it. Yes, it will sometimes make you mad, but maybe it's time to get mad. Seek the truth because not knowing the truth can hurt you even more.


Wednesday, November 16, 2011

Why I am not a Size 4. From a size 12 Personal Trainer!

I just got done training a client at my home, after my own work out this morning. As I am doing squats and lunges with her, it crosses my mind that I have 5 more clients tonight, so I will probably get in some more squats and lunges in the very near future. Don't get me wrong I love to exercise (something is wrong with me, I know) but when you do it all day, it stands to reason I should be a size 4 not a 12. Sounds logical, doesn't it?

Sitting down reading my emails after my morning sessions,  and I receive a fitness newsletter from some spam thing I have signed up for at one time or another. I usually don't read these but this one happened to catch my attention. I wanted to share some of the tips they offered. I know most of this stuff but refreshing our memories is a good thing.

1. 80% of your weight loss results are derived from diet, and the remaining 20% from exercise,  it's very important to stick to a healthy eating plan. I guess that explains the size 12 reasoning!
2. Do not drink regular or diet soda's. On one hand you are drinking corn syrup, on the other you are drinking chemicals that cause you to crave sweets. I'm working on this, but occasionally I have a diet coke..once a month.
3. Stay away from sweet cocktail - sugar plus alcohol equals loads of unneeded calories. I really am hating the person who invented margaritas right now. I will be the first to tell you I can not resist these on the weekend, UGH!
4. Doesn't matter if it comes with red sauce or white sauce, meat or veggies, If you are trying to lose weight, you should never have a plate of pasta as the main course. I think I have this one under control.
5. Pizza has way more carbs than you need. Put the pizza toppings on a salad instead. HMM...This one is not under control, come Friday night I want to sit down with a pizza. I try to keep it at 3 pieces, instead of the 7 that I really want.
6. Fried Foods are a favorite, but will do damage that even the most intense work out won't undo. I am proud to say I don't do any fried foods. Once you quit eating these the thought of them sound gross. Wish I felt this way about margaritas and Pizza.

So I will try to keep moving forward with my own struggles. If you would like to work with me and tackle these issues together, Please contact me.

Monday, November 14, 2011

Burn Calories the Merry Way

Play this game with the girls in the office or your family.
For every holiday card you open, you will do the following:

 - If the card has a snowman, 20 lunges
 - If the card has santa, 10 push ups
 - If the card has a reindeer, 20 crunches
 - If the card has a Christmas tree, 20 tricep dips

The more cards you get the more calories you will burn. Now go out and get your mail!!!

Friday, November 4, 2011

Weight Gain Season is Here!

Whether we are ready or not, it's here. The Holiday Season. The next two months will bring ample opportunity to expand our waistline. Of course, the choice is yours. Now is the time time to plan for the weeks ahead. Once all the hustle and bustle starts you are going to be to busy to put a plan into action.

This is the calm before the storm. Exercise is one of the first things people cut when they get busy. November and December are the slowest months for personal trainers and health clubs. And probably the most important time of the year to exercise. My suggestions to make sure you keep on track this season, would be to sign up with a personal trainer. This will make sure you stay consistent. Join a class for accountability. Get your heart rate up and make sure your class has strength training involved.  Find a serious exercise buddy. Someone that will help not pull you down.

As far as diet goes. I'm not saying you shouldn't indulge in seasonal treats but use moderation. Do not gift fattening treats, you may end up eating more than you share. Beware of Holiday drinks loaded with calories from coffee shops and cocktail parties.

If you go into the holidays with the mindset that you deserve to indulge and skip exercise, then you will enter 2012, a few pounds heavier and a little less healthy.

I want you to enter 2012 in better shape than you are today! I will be glad to help.

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