Well, we are almost half-way through January. How are you doing on those goals, resolutions, and lifestyle changes? I hope well! I know many of you are wanting to make exercise a big priority, and so I hope to keep on helping with that! I am such a fan of interval training, as you very well know. It is beneficial on so many levels. If you are looking for weight loss, a decrease in body fat, and an overal better physique, it is more effective for you to put in a short high intensity workouts than long arduous ones.
Interval training allows you to push yourself as much as you can for a period of time followed by recovering for a period of time. This is repeated, and allows you to maximize your caloric burn. It is also FAR more interesting. I will agree that cardio can be BOOOOring. The remedy? Do your cardio right with interval training! This interval cardio workout format can be done on any piece of equipment, with a jump rope, on a hill in your neighborhood, around a track, or even on a stair in your home. It is the format that is important, you can plug in your own intensity and exercise method!
CARDIO INTERVAL TRAINING FORMAT
5 minute warm up
2 minutes medium-high intensity (heart rate up, a good workout, but able to talk)
2 minutes high intensity (heart rate as high as you can go, pushing it, difficult to talk)
1 minute recovery (low intensity, easy preparing for the next interval)
*repeat this as many times as you'd like*
I would recommend 5-6 times and finish with a five minute cool down. You should be sweaty and tired!
This cardio format will allow you to get a maximum caloric burn as well as a maximum burn of calories from fat which is what you want! Include these types of cardio workouts with circuit training resistance workouts, and a healthy diet and you will be certain to see fantastic results!
Showing posts with label weight loss tips. Show all posts
Showing posts with label weight loss tips. Show all posts
Sunday, January 13, 2013
Sunday, December 9, 2012
Beware: The Holidays are Heavily Upon Us
If you haven't noticed, we are in full swing of the holidays. I love it. I love it. I love it! I hope you are loving it too! It is definitely the time of year that stresses people out the most as far as their health is concerned. We seem to have less time to work out, and the food is abundantly before us. So much food...everywhere...and most of it is not greens and lean protein. Just saying. When times get crazy (and the food abundance gets crazier) a reminder of a few healthy holiday tips might just be beneficial.
Don't skip meals. Instead of not eating all day to "save up" your calories, try to eat clean and healthy (and normally) and when you get to your holiday parties eat sensibly. If you skip meals you will be more likely to overeat when you get to your holiday functions.
Journal your food. You may consider this a nuisance, but if you are wanting to avoid the extra calories from excess bites here and there, the best way to do so is to write down your caloric intake. Keeping a food journal can help you to be more aware of what is going into your mouth.
Make your food choices worth it. There is going to be an abundance of sweets and junk, that is just the way it is. However, not all of it is going to be worth it. If there is some kind of sweet treat or divine indulgence that you make once a year and absolutely die for, by all means, have some. If you arrive at party with a table full of day old store bought cookies, passing them up is probably going to be OK.
Get moving. When time seems short, the first thing that we let fall through the cracks is our workout time. Don't let this be the case. Try to keep your workouts regular, and you will feel so much better. (Especially if you aren't eating as well as you usually do.) If you don't have lots of time for exercise, get your family moving instead. Make some holiday memories by going snowshoeing, walk around the neighborhood to look at the lights, deliver your neighborhood treats on foot, go ice skating, etc.
Try to get some sleep. Believe it or not there is a direct correlation between not getting enough sleep, and not losing weight. Your body needs your sleep time to recharge and repair itself.
Get adequate amounts of sleep and you will help keep your body in a healthy place during the holidays, and your mood will be better too!
Bring your own healthy additions to the holiday spread. If you are attending a holiday party, bring a healthy side, salad, or appetizer to share. If you do this you will know that there is something there that you can eat and feel good about. Veggie trays and fruit platters are a great and easy contribution.
Don't give up! The worst thing you can do is throw in the towel, and say you'll start over in January. Just keep going doing the best you can, and then sure...kick it into high gear in January. There is no reason not to continue on with your progress throughout the holiday season. It IS possible!
Have a happy, healthy, holiday season!
Journal your food. You may consider this a nuisance, but if you are wanting to avoid the extra calories from excess bites here and there, the best way to do so is to write down your caloric intake. Keeping a food journal can help you to be more aware of what is going into your mouth.
Make your food choices worth it. There is going to be an abundance of sweets and junk, that is just the way it is. However, not all of it is going to be worth it. If there is some kind of sweet treat or divine indulgence that you make once a year and absolutely die for, by all means, have some. If you arrive at party with a table full of day old store bought cookies, passing them up is probably going to be OK.
Get moving. When time seems short, the first thing that we let fall through the cracks is our workout time. Don't let this be the case. Try to keep your workouts regular, and you will feel so much better. (Especially if you aren't eating as well as you usually do.) If you don't have lots of time for exercise, get your family moving instead. Make some holiday memories by going snowshoeing, walk around the neighborhood to look at the lights, deliver your neighborhood treats on foot, go ice skating, etc.
Try to get some sleep. Believe it or not there is a direct correlation between not getting enough sleep, and not losing weight. Your body needs your sleep time to recharge and repair itself.
Get adequate amounts of sleep and you will help keep your body in a healthy place during the holidays, and your mood will be better too!
Bring your own healthy additions to the holiday spread. If you are attending a holiday party, bring a healthy side, salad, or appetizer to share. If you do this you will know that there is something there that you can eat and feel good about. Veggie trays and fruit platters are a great and easy contribution.
Don't give up! The worst thing you can do is throw in the towel, and say you'll start over in January. Just keep going doing the best you can, and then sure...kick it into high gear in January. There is no reason not to continue on with your progress throughout the holiday season. It IS possible!
Have a happy, healthy, holiday season!
Thursday, November 15, 2012
Thanksgiving Preparation
It almost seems like Thanksgiving and Christmas have been rolled into one 5 week celebration. I don't hate it. So, this post technically could be titled Thanksgiving AND Christmas preparation. Either way you look at it, the holidays are charging at us, and so are all of the parties, dessert trays, neighborhood gifts, Costco samples, and seasonal goodies that come with it.
As you know, I LOVE all holidays. It is just in my blood. I get SO excited to decorate, celebrate, bake, and enjoy the festivities of the season with the people I love. I assume many of you feel the same way. With the holidays come a lot of fun and fabulous traditions. Many families have certain foods they love to eat, parties that they always attend, and outings that occurs each year. With these traditions come a lot of traditional holiday goodies, and often we find ourselves using the holidays as an excuse to go buckwild at the dessert table. Many people even decide to throw in the towel, and start saying things like..."I'll just start over for New Years." Oh if I had a dollar for every time I have heard that one. Let's make that ten dollars, I might as well make the big bucks.
While New Years is a fabulous time to refresh goals, and get revamped for progress that is coming ahead, why not keep making progress through the holiday season instead of setting yourself back. Here are a few ideas that may help keep you moving forward. For Christmas this year, you should give yourself some healthy progress or some weight loss!
1. Set guidelines now. Make some goals for yourself as to how you are going to plow through the holidays with ease. Maybe your goal will be to allow yourself one dessert a week, or you may even want to decide that you are not going to partake of all of the neighborhood goodies that come your way... GASP!?!?!?!...I know. I said progress...remember?
2. Make exercise a priority. As times get busy with holiday fun, or schedules become extremely full. With these full schedules we start shuffling things around, and quite often exercise seems to fall of the to do list. Don't let it! It may be a good idea to try to get your workout in first thing in the morning to make certain that you don't get to the end of the day and find that you are out of time.
3. Choose to keep your family and friends active. Add some new traditions to your family fun like skiing, snowshoeing, sledding, neighborhood Christmas light walks, and hiking to cut down your own Christmas tree. There are more holiday traditions than the ones that just involve eating. Weird, I know.
4. Stay in check. Make a schedule that allows you to visibly cross off your exercise, weigh yourself, track your food, or whatever else helps to keep you honest.
5. WATCH YOUR SNEAKY HANDS. I can't emphasize this one enough. Dessert trays, bags of treats, food preparation, and any other events with food can allow for forgetful hands. What do I mean by this? I mean that it is really easy to grab little handfuls, bites, and tastes here and there without even thinking about it. Be aware of what you are eating! Little bites (especially of decadent sweets) quickly add up.
As you know, I LOVE all holidays. It is just in my blood. I get SO excited to decorate, celebrate, bake, and enjoy the festivities of the season with the people I love. I assume many of you feel the same way. With the holidays come a lot of fun and fabulous traditions. Many families have certain foods they love to eat, parties that they always attend, and outings that occurs each year. With these traditions come a lot of traditional holiday goodies, and often we find ourselves using the holidays as an excuse to go buckwild at the dessert table. Many people even decide to throw in the towel, and start saying things like..."I'll just start over for New Years." Oh if I had a dollar for every time I have heard that one. Let's make that ten dollars, I might as well make the big bucks.
While New Years is a fabulous time to refresh goals, and get revamped for progress that is coming ahead, why not keep making progress through the holiday season instead of setting yourself back. Here are a few ideas that may help keep you moving forward. For Christmas this year, you should give yourself some healthy progress or some weight loss!
1. Set guidelines now. Make some goals for yourself as to how you are going to plow through the holidays with ease. Maybe your goal will be to allow yourself one dessert a week, or you may even want to decide that you are not going to partake of all of the neighborhood goodies that come your way... GASP!?!?!?!...I know. I said progress...remember?
2. Make exercise a priority. As times get busy with holiday fun, or schedules become extremely full. With these full schedules we start shuffling things around, and quite often exercise seems to fall of the to do list. Don't let it! It may be a good idea to try to get your workout in first thing in the morning to make certain that you don't get to the end of the day and find that you are out of time.
3. Choose to keep your family and friends active. Add some new traditions to your family fun like skiing, snowshoeing, sledding, neighborhood Christmas light walks, and hiking to cut down your own Christmas tree. There are more holiday traditions than the ones that just involve eating. Weird, I know.
4. Stay in check. Make a schedule that allows you to visibly cross off your exercise, weigh yourself, track your food, or whatever else helps to keep you honest.
5. WATCH YOUR SNEAKY HANDS. I can't emphasize this one enough. Dessert trays, bags of treats, food preparation, and any other events with food can allow for forgetful hands. What do I mean by this? I mean that it is really easy to grab little handfuls, bites, and tastes here and there without even thinking about it. Be aware of what you are eating! Little bites (especially of decadent sweets) quickly add up.
Alright Holiday Season...Here we go. Let's DO THIS!! One wintery step at a time.
Wednesday, November 14, 2012
Weekend Weather and Wednesday Wonders
So if you weren't in Utah this weekend, you missed out on QUITE the
storm. My sweet and darling family was in town, so we all were able to
enjoy it together!
They were here visiting from Arizona, so they were thrilled to see a
white out. If only I shared the same enthusiasm.
But it does look pretty...from the inside?
Some of you have wondered about some healthy and delicious recipes for the upcoming holiday season, and so I thought I'd share some of my favorites...
Appetizers:
Sides:
Desserts:
- English
Trifle- Healthy Banana Puff Pillow cookies
- Cinnamon Bun Cake
Make your holiday preparations smart ones! xoxoxo
Monday, October 29, 2012
So much candy...so many calories...
Halloween is in the air. If you haven't already celebrated five times over, this sugary season is sure to hit you sooner or later. I know I have already done my share of celebrating.
I have a lot of my clients tell me some of the following obstacles that can thwart healthy eating and a healthy lifestyle during the holidays...
- Halloween is centered around candy. Hence; candy is everywhere.
- There are a million parties/functions/get togethers (all of which serve a million desserts.)
- Handing out candy to little trick or treaters means leftover candy, which means bite size pieces of candy for snacking.
- Halloween candy usually comes individually wrapped. One grab here, and one grab there doesn't seem like a big deal. (Unfortunately, all those "grabs" add up.)
- Fall food and treats are delicious. Pumpkin anythings just smells and tastes fantastic.
Now...I get it. I promise. Just because I choose not to eat candy and desserts, doesn't mean I don't understand the temptation and draw to deliciously decadent pumpkin flavored desserts and bite sized Snickers. Yum. BUT...I also know the benefit that you can receive from NOT gorging yourself on Halloween candy. Click HERE for some excellent Halloween help tips from years past.
As for this years tips, I'm going to keep it simple. Focus on your goals. Don't go crazy like a kid in Willy Wonka's Chocolate factory. When all is said and done and it is November 1st, chances are you won't remember what you did and didn't eat on Halloween. So...maybe you don't HAAAAVE to have that doughnut, cookie, candybar, handful of candy corn, and caramel apple...just saying.
Don't forget to enter this October's Mix Giveaway!
Our Gatsby Halloween Party this past weekend was amazing...there are more pics where that came from I promise. :)
I have a lot of my clients tell me some of the following obstacles that can thwart healthy eating and a healthy lifestyle during the holidays...
- Halloween is centered around candy. Hence; candy is everywhere.
- There are a million parties/functions/get togethers (all of which serve a million desserts.)
- Handing out candy to little trick or treaters means leftover candy, which means bite size pieces of candy for snacking.
- Halloween candy usually comes individually wrapped. One grab here, and one grab there doesn't seem like a big deal. (Unfortunately, all those "grabs" add up.)
- Fall food and treats are delicious. Pumpkin anythings just smells and tastes fantastic.
Now...I get it. I promise. Just because I choose not to eat candy and desserts, doesn't mean I don't understand the temptation and draw to deliciously decadent pumpkin flavored desserts and bite sized Snickers. Yum. BUT...I also know the benefit that you can receive from NOT gorging yourself on Halloween candy. Click HERE for some excellent Halloween help tips from years past.
As for this years tips, I'm going to keep it simple. Focus on your goals. Don't go crazy like a kid in Willy Wonka's Chocolate factory. When all is said and done and it is November 1st, chances are you won't remember what you did and didn't eat on Halloween. So...maybe you don't HAAAAVE to have that doughnut, cookie, candybar, handful of candy corn, and caramel apple...just saying.
Don't forget to enter this October's Mix Giveaway!
Wednesday, September 26, 2012
Some Weight Loss Walls You May Need To Break Down
Frustration with weight loss is no stranger to those who want to change the way they look and feel. It happens to so many people, and if you aren't careful it can be the start of a cycle that will cause you to gain weight instead of lose it. Instead of getting frustrated with what isn't happening, do some evaluations of what IS happening. Your success may be close by, on the other side of a wall that needs to be demolished. I posted recently about overcoming plateaus, and these suggestions all go together. So, if you are feeling the frustration...it's time for some evaluation.
Wall #1: You are relying solely on your exercise to change your body. I've said it over and over again..you HAVE to improve your eating habits if you want to see a difference. The combination of exercising and eating right is what will bring results. You simply cannot out-exercise a bad diet. It is impossible.
Wall #2: You are fooling yourself with your food. I hate to break it to you, but most people think they are eating better than they are. Truth: If you are not seeing results...you probably aren't. Get serious about it. Write your food down in detail if you have to in order to allow yourself to see what you are really eating. Consider the fact that you may not be eating correctly as well. Getting the right foods makes ALL the difference.
Wall #3: You lack consistency. Read HERE for more info on how to be more consistent and why it is life changing.
Wall #4: You are being unrealistic. If your body fat is low, your weight is low, and you are in good shape...you may not need to lose any more weight. Unfortunately, the world has given women such ridiculous expectations as to what they should look like. Many of these expectations aren't even healthy, and cause women to do CRAZY things to achieve unrealistic, unhealthy results. Consult with a professional to determine what a realistic goal is for your body. There are definitely some mental walls that we put up that can be difficult to deal with as far as body image is concerned.
Wall #5: Your body has other issues that are causing you to stall at your weight loss. If you feel like you are putting forth an extremely honest and solid effort, and you still aren't seeing results, there is a chance that your body may have another underlying issue such as a hormone imbalance, a thyroid problem, or a medication that is stunting progress. These are issues that need to be addressed with a doctor.
Wall #6: You are living too gloriously with your cheat meals/days/weeks. This is a simple one. If you are overdoing it with items that are considered "cheats" all the time, you will be very unlikely to see any changes at all.
Do any of these walls seem familiar to you? If so, KNOCK THEM DOWN! Make the changes you need to make to allow for some progress. Success is just around the corner.
Wall #2: You are fooling yourself with your food. I hate to break it to you, but most people think they are eating better than they are. Truth: If you are not seeing results...you probably aren't. Get serious about it. Write your food down in detail if you have to in order to allow yourself to see what you are really eating. Consider the fact that you may not be eating correctly as well. Getting the right foods makes ALL the difference.
Wall #3: You lack consistency. Read HERE for more info on how to be more consistent and why it is life changing.
Wall #4: You are being unrealistic. If your body fat is low, your weight is low, and you are in good shape...you may not need to lose any more weight. Unfortunately, the world has given women such ridiculous expectations as to what they should look like. Many of these expectations aren't even healthy, and cause women to do CRAZY things to achieve unrealistic, unhealthy results. Consult with a professional to determine what a realistic goal is for your body. There are definitely some mental walls that we put up that can be difficult to deal with as far as body image is concerned.
Wall #5: Your body has other issues that are causing you to stall at your weight loss. If you feel like you are putting forth an extremely honest and solid effort, and you still aren't seeing results, there is a chance that your body may have another underlying issue such as a hormone imbalance, a thyroid problem, or a medication that is stunting progress. These are issues that need to be addressed with a doctor.
Wall #6: You are living too gloriously with your cheat meals/days/weeks. This is a simple one. If you are overdoing it with items that are considered "cheats" all the time, you will be very unlikely to see any changes at all.
Do any of these walls seem familiar to you? If so, KNOCK THEM DOWN! Make the changes you need to make to allow for some progress. Success is just around the corner.
Saturday, September 15, 2012
Overcoming Plateaus
To Plateau: To reach a state of little or no change after a time of activity or progress. Sound familiar to anyone? I hear a lot about plateaus from a lot of people in regards to losing weight. A stint of progress gets halted and frustration sets in. There are many different reasons why people reach plateaus in weight loss. Usually it has something to do with falling into a routine of doing the same things exercise-wise, eating the same foods over and over, decreasing in focus, letting small bad habits sneak back in, etc.
The truth of the matter is that the body wants to be as efficient as possible. When a person does the same exercise routine over and over it becomes easier. The body becomes accustomed to what it is doing because it is becoming more efficient at it. This is why I believe that it is very difficult to run a great deal and lose weight. This is also why I am such a believer in interval and circuit training. By keeping the body constantly challenged and guessing you will never reach the point where the body is comfortable. Hence, you will fight reaching a plateau.
This can happen with food as well. However, I think more to the effect that people fall into a less strict place where they let bites, licks, chews, handfuls, and tastes of foods they probably shouldn't eat sneak back into their diet. While it may seem like little tastes and handfuls shouldn't matter or make that much of a difference, they are usually just the perfect amount of excess calories to keep you from making any progress. Think about it, a few hundred calories here and there add up.
NOW. If you relate to knowing what a plateau is, you probably would like to know how to get over that plateau and on with your progress. These tips may help you to shake things up and get losing!
1) Stop with the monotonous cardio. Make your cardio count. You can KILL some calories quickly if you do it right. Intervals and circuits are where its at my friends. Get your heart beating!
2) Be perfectly consistent. Yep...I just posted all about how important it is to be consistent and here I am saying it again. This is because it makes all the difference. One week of solid effort is not going to do much for you, unless that one week translates into another week...and then another. Give your body a chance to adapt to your new way of living. It will respond.
3) Make your meals count. Eating Habits make all the difference. If you aren't seeing success in your weight loss, the chances are that you are not eating as well as you think you are. I hate to say it...but your sneaking bites here and there aren't helping you. They actually do count.
4) Go to bed. The body needs sleep, and not sleeping can be a big part of your reason for a lack of progress. Your body needs that time to recharge and repair itself. On top of the need for sleep, not having sleep can cause people to fall into some poor eating habits, lack of exercise, and will definitely sway a person to feel as if they "don't care" and will "start over tomorrow." That mindset will NEVER get you anywhere.
5) GET RE-MOTIVATED! One major part of overcoming plateaus is finding the motivation to get going! Once you see some progress, the progress itself helps increase motivation, but the initial boost to get going can be difficult! Set some goals, and DECIDE to make them happen. You really can do it. It is all about how bad you really want it.
The truth of the matter is that the body wants to be as efficient as possible. When a person does the same exercise routine over and over it becomes easier. The body becomes accustomed to what it is doing because it is becoming more efficient at it. This is why I believe that it is very difficult to run a great deal and lose weight. This is also why I am such a believer in interval and circuit training. By keeping the body constantly challenged and guessing you will never reach the point where the body is comfortable. Hence, you will fight reaching a plateau.
This can happen with food as well. However, I think more to the effect that people fall into a less strict place where they let bites, licks, chews, handfuls, and tastes of foods they probably shouldn't eat sneak back into their diet. While it may seem like little tastes and handfuls shouldn't matter or make that much of a difference, they are usually just the perfect amount of excess calories to keep you from making any progress. Think about it, a few hundred calories here and there add up.
NOW. If you relate to knowing what a plateau is, you probably would like to know how to get over that plateau and on with your progress. These tips may help you to shake things up and get losing!
1) Stop with the monotonous cardio. Make your cardio count. You can KILL some calories quickly if you do it right. Intervals and circuits are where its at my friends. Get your heart beating!
Here we have my darling mom and sis working at some KILLER circuits!
3) Make your meals count. Eating Habits make all the difference. If you aren't seeing success in your weight loss, the chances are that you are not eating as well as you think you are. I hate to say it...but your sneaking bites here and there aren't helping you. They actually do count.
4) Go to bed. The body needs sleep, and not sleeping can be a big part of your reason for a lack of progress. Your body needs that time to recharge and repair itself. On top of the need for sleep, not having sleep can cause people to fall into some poor eating habits, lack of exercise, and will definitely sway a person to feel as if they "don't care" and will "start over tomorrow." That mindset will NEVER get you anywhere.
5) GET RE-MOTIVATED! One major part of overcoming plateaus is finding the motivation to get going! Once you see some progress, the progress itself helps increase motivation, but the initial boost to get going can be difficult! Set some goals, and DECIDE to make them happen. You really can do it. It is all about how bad you really want it.
Wednesday, September 12, 2012
Let Yourself See Some Progress...I Dare You.
Consistency. I talk about it allll the time. Do you wanna know why I talk about it so frequently? Because it is the KEY to success. Seriously though. If you want to improve your lifestyle, lose weight, become a better runner, acquire a taste for working out, or whatever else...you need to do it consistently enough to allow yourself to see progress. If you eat well 3 days out of the week and do poorly the other 4, nothing is going to change for you. If you workout every once and a while, that is definitely better than nothing, but chances are you won't see the results you are really wanting.
I have a client who I have been working with for the entire time I have been training. She is AWESOME. I've been with her through two kids, family stress, emotional roller coasters, and a lot of other reasons that cause weight fluctuation, excuses for poor eating, and so on and so on. She has seen success in the past, but she decided that she wants to get in the best shape of her life. So, this year she committed to me to be consistent. Can I just tell you the difference I have seen? AND, more importantly, the difference SHE has seen in her body, her capabilities, and her desire to keep motoring through.
I dare you to be consistent.
I dare you to challenge yourself to stick to something for longer than a week, and when I say stick to it I mean really stick to it. Try to do something for thirty days, and be determined not to let yourself slip. NO. MATTER. WHAT. No sneaking cheat treats, or half hearted workouts. Give it your all. Allow yourself to succeed. I can promise you that you will see progress. You will see results, and the best part about this type of consistency is that from the results you see, you will be MOTIVATED. You will set yourself on a positive spiral forward that will help you to realize just how capable you are of achieving your goals. So do it! I double dog dare you! :)
I have a client who I have been working with for the entire time I have been training. She is AWESOME. I've been with her through two kids, family stress, emotional roller coasters, and a lot of other reasons that cause weight fluctuation, excuses for poor eating, and so on and so on. She has seen success in the past, but she decided that she wants to get in the best shape of her life. So, this year she committed to me to be consistent. Can I just tell you the difference I have seen? AND, more importantly, the difference SHE has seen in her body, her capabilities, and her desire to keep motoring through.
I dare you to be consistent.
I dare you to challenge yourself to stick to something for longer than a week, and when I say stick to it I mean really stick to it. Try to do something for thirty days, and be determined not to let yourself slip. NO. MATTER. WHAT. No sneaking cheat treats, or half hearted workouts. Give it your all. Allow yourself to succeed. I can promise you that you will see progress. You will see results, and the best part about this type of consistency is that from the results you see, you will be MOTIVATED. You will set yourself on a positive spiral forward that will help you to realize just how capable you are of achieving your goals. So do it! I double dog dare you! :)
Wednesday, August 15, 2012
Let's Talk Eating Habits
One of the most difficult things about working out is food. People would love to think that they can separate the two, but unfortunately it just isn't possible. I've said it once, I'll say it again...(as will the million other people who have said it)...YOU ARE WHAT YOU EAT. True, there are some people who can get away with eating whatever they want and working out occasionally, and sometimes never. BUT, understand that these people are the minority. My motto of the day?
I have worked with people in the past that think that they can eat whatever they want all day long, and by coming into the gym they will look like a million bucks. If only, right? The problem is, it can take a LOT of sweat and effort to burn a good 500-1000 calories, and it can take about 5 to ten minutes (and scarily sometimes even less time) to consume that same amount. Sabotage anyone?
This is the first thing that I try to drill into the heads of those that I work with. The food you eat will make up about 80 percent of the results you'll get, and your workouts are about 20 percent. So, with my clients, before we even start working out...I make sure they know if you want to see results from the ten million squats, hundreds of sprints, and hours of planks that you're doing...be sure that what you are eating smart. Eat clean. Watch your portions. CUT OUT SUGAR. AND for heavens sake stop eating so much sugar! Be consistent with your actions. Doing things for a week isn't going to do much for you...keep up your efforts for several weeks! If you need some more tips read 10 weight loss tips that work and 10 that just won't.
Bottom line: Make your efforts in the kitchen more than just lifting a fork up and down...kapeesh?
This is the first thing that I try to drill into the heads of those that I work with. The food you eat will make up about 80 percent of the results you'll get, and your workouts are about 20 percent. So, with my clients, before we even start working out...I make sure they know if you want to see results from the ten million squats, hundreds of sprints, and hours of planks that you're doing...be sure that what you are eating smart. Eat clean. Watch your portions. CUT OUT SUGAR. AND for heavens sake stop eating so much sugar! Be consistent with your actions. Doing things for a week isn't going to do much for you...keep up your efforts for several weeks! If you need some more tips read 10 weight loss tips that work and 10 that just won't.
Bottom line: Make your efforts in the kitchen more than just lifting a fork up and down...kapeesh?
Tuesday, May 8, 2012
PROOF: You don't need a lot of equipment to get your sweat on.
Happy Tuesday Y'all! Like I think I'm from Texas or something? I hope the start to your week has been great. Although coming home from vacation is always a little bit rough, I am always glad to get back into my own eating and exercise routine.
This morning my workout was extremely simple, but killer. I have done workouts similar to this one in the past, but anything combined with 8,000,000,000 burpees is always a guaranteed sweat fest. All you need for this workout is a kettle bell or a dumbbell. Which means, you can do this workout ANYWHERE.
I used a 20 lb Kettlebell for my workout. I would recommend 15 lbs at least, but if you are just starting out, or you don't have anything else, go with 10 or 12 pounds. If you are using a single dumbbell, just hold one hand on top of the other and swing it that way. You only need to know two exercises for this workout.
1) The Kettlebell swing
2) The Burpee
Kettlebell Burpee Pyramid Workout
To begin the progression you will do:
20 kettle bell swings
1 burpee
19 kettlebell swings
2 burpees
18 kettlebell swings
3 burpees
17 kettlebell swings
4 burpees
16 kettlebell swings
5 burpees
15 kettlebell swings
4 burpees
14 kettlebell swings
5 burpees
13 kettlebell swings
6 burpees
12 kettlebell swings
7 burpees
11 kettlebell swings
8 burpees
10 kettlebell swings
9 burpees
9 kettlebell swings
10 burpees...
And you continue on until you get to
1 kettlebell Swing
20 burpees
It is VERY simple. It is VERY killer. I was sweating like crazy by the time I finished, and I can already tell you I'm going to be sore. You should try it, such a great challenge!!
Warning: You may feel this way after...
We are offering one more FREE Barre Bootcamp class at The Lab tomorrow. It has been such a fun class, and we have had a great turnout. Come and try it if you are in the neighborhood. It starts at 7:00. Let me know if you have any questions!
How do YOU feel about burpees? Try this circuit out. It'll get ya!
This morning my workout was extremely simple, but killer. I have done workouts similar to this one in the past, but anything combined with 8,000,000,000 burpees is always a guaranteed sweat fest. All you need for this workout is a kettle bell or a dumbbell. Which means, you can do this workout ANYWHERE.
1) The Kettlebell swing
2) The Burpee
Kettlebell Burpee Pyramid Workout
To begin the progression you will do:
20 kettle bell swings
1 burpee
19 kettlebell swings
2 burpees
18 kettlebell swings
3 burpees
17 kettlebell swings
4 burpees
16 kettlebell swings
5 burpees
15 kettlebell swings
4 burpees
14 kettlebell swings
5 burpees
13 kettlebell swings
6 burpees
12 kettlebell swings
7 burpees
11 kettlebell swings
8 burpees
10 kettlebell swings
9 burpees
9 kettlebell swings
10 burpees...
And you continue on until you get to
1 kettlebell Swing
20 burpees
It is VERY simple. It is VERY killer. I was sweating like crazy by the time I finished, and I can already tell you I'm going to be sore. You should try it, such a great challenge!!
Warning: You may feel this way after...
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I have such a love/hate relationship with burpees. They are SO dang hard, but they are SUCH an awesome workout. My clients probably think I love them. ;)
ALSO...We are offering one more FREE Barre Bootcamp class at The Lab tomorrow. It has been such a fun class, and we have had a great turnout. Come and try it if you are in the neighborhood. It starts at 7:00. Let me know if you have any questions!
How do YOU feel about burpees? Try this circuit out. It'll get ya!
Monday, April 16, 2012
The Best Way to Eat an Elephant
You know the story about the person who wants to eat an elephant? Long story short...or short story even shorter...
Elephants are huge.
You couldn't possibly eat one in one sitting. (Why would you want to? Gross.)
However, you could eat it one bite at a time.
There are so many situations that could be paralleled with this scenario, but I think health goals fit right along perfectly. Trying to lose weight, improve your diet, and work at any other health goals can be very daunting. Trying to do it all in one day is impossible. You may last a day or two if you go at it %250, but if you last longer than that I'd be surprised.
I don't mean to sound discouraging I am just being realistic. The truth of the matter is when you are attempting to do something hard, the best way to do it (and stick to it) is by doing things a little bit at a time. My sister's cute sister-in-law, was chatting with me on Sunday about eating clean and such and in talking about eliminating sugar and processed foods she said, "I guess I need to just do it one thing at a time." I have been thinking about just how RIGHT she is.
In working with my clients I have them pick something they want to work on for the week. We usually have a dietary goal and an exercise goal. Something measurable, something manageable, but something that will help them to reach their ultimate end goal.
Examples of these goals may be...
- ___ times of exercise per week for 45 mins
- eliminating _____ food that seems to be causing upheaval in the diet
- eating 4 servings of veggies per day
- Getting in ___ runs per week.
You get the point. Each of these goals is specific. You are taking the steps necessary to achieve the bigger picture. If a client tries to make a goal that is too overwhelming I always make them seriously question the reality of the scenario. I am a huge fan of accomplishing big things, and if you are willing to make the sacrifices necessary to accomplish those big things than BY ALL MEANS... DO IT! However, if by setting your goals you are only setting yourself up for failure, you are getting NOWHERE.
You might not lose 30 lbs in a week, but if you stick to your plan and lose two pounds a week you WILL get there. You may not have a perfect diet today, but if you are willing to keep working towards it, changing what you can, you will be amazed at what you are capable of. You may not be able to go outside and run a marathon today, but if you train properly and take the necessary steps towards doing so you CAN do it. Speaking of...Congrats to my sweet friend Rachelle who OWNED the Boston Marathon today! She finished in 3:22. AMAZING. Congrats to everyone else who ran it as well!!
Bottom line. Start somewhere. Instead of going for the whole elephant, just take on the elephant ear this week...but don't you dare actually go eat elephant ears! ;) (Did you guys call those giant scones elephant ears? Just me? No?) Prepare yourself for success, and not for failure. Make a plan, a feasible one, and stick to it. Changing your life and your body means actually making changes. I love the quote..."If you always do what you've always done, you'll always be what you've always been." You absolutely cannot expect to do the same things and get different results. So, pick what you are going to change, and DO IT. :)
What changes are you going to make this week? Do you find it easier to ease into change or to go cold turkey/100%? What were your habits when you have seen the most success in your accomplishments?
Elephants are huge.
You couldn't possibly eat one in one sitting. (Why would you want to? Gross.)
However, you could eat it one bite at a time.
There are so many situations that could be paralleled with this scenario, but I think health goals fit right along perfectly. Trying to lose weight, improve your diet, and work at any other health goals can be very daunting. Trying to do it all in one day is impossible. You may last a day or two if you go at it %250, but if you last longer than that I'd be surprised.
I don't mean to sound discouraging I am just being realistic. The truth of the matter is when you are attempting to do something hard, the best way to do it (and stick to it) is by doing things a little bit at a time. My sister's cute sister-in-law, was chatting with me on Sunday about eating clean and such and in talking about eliminating sugar and processed foods she said, "I guess I need to just do it one thing at a time." I have been thinking about just how RIGHT she is.
Examples of these goals may be...
- ___ times of exercise per week for 45 mins
- eliminating _____ food that seems to be causing upheaval in the diet
- eating 4 servings of veggies per day
- Getting in ___ runs per week.
You get the point. Each of these goals is specific. You are taking the steps necessary to achieve the bigger picture. If a client tries to make a goal that is too overwhelming I always make them seriously question the reality of the scenario. I am a huge fan of accomplishing big things, and if you are willing to make the sacrifices necessary to accomplish those big things than BY ALL MEANS... DO IT! However, if by setting your goals you are only setting yourself up for failure, you are getting NOWHERE.
You might not lose 30 lbs in a week, but if you stick to your plan and lose two pounds a week you WILL get there. You may not have a perfect diet today, but if you are willing to keep working towards it, changing what you can, you will be amazed at what you are capable of. You may not be able to go outside and run a marathon today, but if you train properly and take the necessary steps towards doing so you CAN do it. Speaking of...Congrats to my sweet friend Rachelle who OWNED the Boston Marathon today! She finished in 3:22. AMAZING. Congrats to everyone else who ran it as well!!
Bottom line. Start somewhere. Instead of going for the whole elephant, just take on the elephant ear this week...but don't you dare actually go eat elephant ears! ;) (Did you guys call those giant scones elephant ears? Just me? No?) Prepare yourself for success, and not for failure. Make a plan, a feasible one, and stick to it. Changing your life and your body means actually making changes. I love the quote..."If you always do what you've always done, you'll always be what you've always been." You absolutely cannot expect to do the same things and get different results. So, pick what you are going to change, and DO IT. :)
What changes are you going to make this week? Do you find it easier to ease into change or to go cold turkey/100%? What were your habits when you have seen the most success in your accomplishments?
Sunday, April 15, 2012
Quick Paleo Cereal
One of the things I miss most about eating grains is cereal. I am like a cereal monster. I am pretty sure I could eat it for breakfast, lunch, and dinner if I'd allow it. It never gets old to me. It is quick. It is refreshing. Gosh...it's just good. I remember coming home from school as a kid and cereal was always my go to snack of choice. Who doesn't want to celebrate the day of school coming to an end with some Crunchy Corn Bran and Zack Morris?
Side note: My mom didn't let us have sugar cereal until I was in like 6th grade, and all my other brothers and sisters were grown up and gone. We would get a box of sugar cereal with our stocking or for special occasions, but we mainly stuck to Rice Chex, Corn Flakes, Rice Krispies, Crunchy Corn Bran, and Cream of Wheat. What my mom may not have realized was that I was adding half of the sugar bowl to my cereal. You know your cereal was nice and sweetened when you rinsed out your bowl and a thick sludge of sugar and milk was left at the bottom. I think she finally got sick of me asking for Lucky Charms, (or maybe she caught on to my excessive spoonfuls of sugar) when I got a little bit older and she finally caved. Enter the sugar coated phase of life...Apple Jacks, Oh's, Lucky Charms, Fruit Loops, Cinnamon Mini Buns, Cocoa Pebbles, Trix, and my favorite...Count Chocula. Ahhh...life was good.
While I am not a sugar cereal buyer these days. I still love it, and I am a big fan of some of the healthier options. Nonetheless, since experimenting with the Paleo eating I have missed the quick and satisfying option of a bowl of cereal. It was because of this that I came up with the next best thing...
Quick Paleo Cereal
- 1 medium fuji apple chopped
- 2-3 TBS of slivered almonds
- cinnamon to taste
- topped with 1 cup almond milk
So, it's not exactly cereal, but it's the next best thing. It really is so tasty too! You could add whatever else you want to it...dried fruit, other nuts, shredded unsweetened coconut etc.
Yesterday was a GREAT workout day. I started the morning with a restorative yoga class at The LAB, and then I completed my ten miler at my scheduled pace with no problem! It made me so happy. I'm hoping that my runs continue to go the way I want them to. I'm trying to build that running confidence back up!
This weekend my sister ended up coming into town from Austin for a funeral, so I got to see her for a bit which was so fun. I sure do love her!!
Are you a cereal lover? If so, what is your favorite kind? Do you love the healthy kinds or the sugar coated delights? I love em all. I am not a respecter of cereals. :)
Side note: My mom didn't let us have sugar cereal until I was in like 6th grade, and all my other brothers and sisters were grown up and gone. We would get a box of sugar cereal with our stocking or for special occasions, but we mainly stuck to Rice Chex, Corn Flakes, Rice Krispies, Crunchy Corn Bran, and Cream of Wheat. What my mom may not have realized was that I was adding half of the sugar bowl to my cereal. You know your cereal was nice and sweetened when you rinsed out your bowl and a thick sludge of sugar and milk was left at the bottom. I think she finally got sick of me asking for Lucky Charms, (or maybe she caught on to my excessive spoonfuls of sugar) when I got a little bit older and she finally caved. Enter the sugar coated phase of life...Apple Jacks, Oh's, Lucky Charms, Fruit Loops, Cinnamon Mini Buns, Cocoa Pebbles, Trix, and my favorite...Count Chocula. Ahhh...life was good.
While I am not a sugar cereal buyer these days. I still love it, and I am a big fan of some of the healthier options. Nonetheless, since experimenting with the Paleo eating I have missed the quick and satisfying option of a bowl of cereal. It was because of this that I came up with the next best thing...
- 1 medium fuji apple chopped
- 2-3 TBS of slivered almonds
- cinnamon to taste
- topped with 1 cup almond milk
So, it's not exactly cereal, but it's the next best thing. It really is so tasty too! You could add whatever else you want to it...dried fruit, other nuts, shredded unsweetened coconut etc.
Yesterday was a GREAT workout day. I started the morning with a restorative yoga class at The LAB, and then I completed my ten miler at my scheduled pace with no problem! It made me so happy. I'm hoping that my runs continue to go the way I want them to. I'm trying to build that running confidence back up!
This weekend my sister ended up coming into town from Austin for a funeral, so I got to see her for a bit which was so fun. I sure do love her!!
Are you a cereal lover? If so, what is your favorite kind? Do you love the healthy kinds or the sugar coated delights? I love em all. I am not a respecter of cereals. :)
Thursday, April 12, 2012
Welcome to The Lab
I have wanted to give you a tour of The Lab since day one. Can I just tell you, that I love this place with my whole heart. I think my clients have loved being here too! We have some awesome state of the art equipment that makes training fun and exciting. The possibilities are endless! These pictures may not do it justice, but it's the coolest. Trust me.
Because we consider our facility a functional fitness studio we have a
great combination of cutting edge equipment and open space to move in. We work with all sorts of clients that are working towards many different goals. From weight loss and strength training to athletic performance and rehabilitation, The Lab's approach to health and fitness is realistic and fun.
The equipment that makes up the majority of our workouts includes TRX
trainers, a Free Motion dual cable cross machine, Bosu balls, physio
balls,
kettle bells, medicine balls, dumbbells, olympic rings, a climbing rope,
and of course creativity and the best tool of all...plain and simple
body weight.
I love our hanging bar system that can be used for bench press, squats,
and power lifts. The bar system has hand clamps that allows you to stop
the bar in mid air if necessary. It allows you to perfect your form and
move with the body's natural motion instead of being restricted to the
way a machine is set up. It also makes for a safer lifting system because you
are able to let go of the clamps and leave the bar at any point. It is
legit.
We have an awesome selection of brand new cardio equipment and some flat screen TV's that make it real easy to get your sweat on!
And last but not least...we have a separate group fitness room we call The Yoga Lab. Our yoga classes thus far have been phenomenal, and they are just the start of the group fitness options we are going to offer! I am super excited about it.
See...I told you it's awesome.
The Lab is located at 336 E 800 S in Orem
If you have questions feel free to email me or leave a comment!
You can check out our Facebook page HERE
Awesome right?
Like I said, I love it.
Thursday, April 5, 2012
Paelo Eating - My One Month Report
Sometimes I feel like I science project. I realize that could be read incorrectly like... "I feel like frozen yogurt." No, I don't feel like doing a science project. I feel like I myself am a science project. I am always researching, reading about cool and fun new workouts, and looking for the best ways to help my clients. It is for this reason that I do a lot of the things I do. Things might make sense to me on paper, or in theory...but unless I myself have tried it and seen that it actually works, I don't recommend it to anyone else. My coworkers and I joke about if all the different things that we go through have tortured our bodies to a place where they are resistant to change, but I really hope that isn't the case. ;)
With this being said, let's flash back to a month ago when I decided to implement the Paleo way of living into my diet. I'll be honest with you...the thought of changing up my macronutrient percentages up so that my fat intake was quite a bit higher and my carbohydrate percentage was a lot lower freaked me out a bit. I am not naturally prone to eating a lot of protein because of the foods I normally like, which is why I talk about improving my protein intake a lot. It is not because I think that eating strictly protein is the healthy way of life, but it is because if left to my own cravings I'd sit down with a box of reduced fat wheat thins, a peanut butter and jelly sandwich, a bowl of cereal, and a whole lot of fruits and veggies. Not a whole lot of protein to be had there.
I committed to sticking to the Paleo way of eating for 21 days, and then I said I would reevaluate. Well, it's been a month and I'm still at it. I had a good chunk of days in there where I was oh so blessed with the stomach flu and so all I ate was saltines and sprite zero, so I figured it was only right to go the whole month.
These are my observations:
- The first week was the toughest. I had to reprogram my way of eating, thinking, snacking, everything. However, after that first week it hasn't been hard at all. I've even been able to eat out and find options (some of which have been straight up delightful). It just takes some thinking. Heaven forbid we think about what we are eating?
- I have increased the good fats in my diet quite drastically. We're talking lots of avocados, olive oil, whole eggs instead of just the whites, and nuts (with the exception of peanuts)...and it didn't cause my weight or body fat to sky rocket up. I am actually down 5 pounds. I feel like I am smaller inch-wise as well. I should have measured, but I didn't. My stomach feels slimmer and less bloated.
- I am eating a lot of protein (in the form of chicken, turkey, eggs, and nuts), but I am eating a TON of fresh produce. I would say probably 6-8 servings a day of fruits and veggies, at least, if not more.
- I am never starving. This is the amazing thing to me. With my old habits, I would wake up so hungry for my 5 AM breakfast of oatmeal. Then, I would usually find myself absolutely ravenous by the time 9, 10, and most certainly 11 came around. With the combination of fats, protein, and fiber from my current diet I am far more aware of and amazed at my hunger cues. I don't wake up hungry. I eat my breakfast and am not hungry for lunch until 1 or 2. SO weird for me. After lunch I am not hankering for a snack or dinner at 3 PM like usual. It's crazy. I'm not used to that. It goes to show me how much the carbs we eat sometimes just go right through us, and instead of filling us up, spiking our blood sugar and leaving us looking for something else to eat.
- I have struggled with my long runs. Lifting feels awesome to me, and I can make it through my hour long lifting sessions with no problem, but my running has been more difficult. I know this is partially because I had a week of being sick (and feeling like I was breathing through a straw), and partially because I have a lower carb intake. I'm still trying to figure this one out. I need to work on proper fueling in a way that works for me with how I want to eat. My ten miler last Friday felt like a 2,000 mile run with ankle weights on.
- I did rely on the 80/20 rule. In the book the Primal Blueprint, the author talks about the 80/20 rule. He says that if you can stick pretty close to perfection 80 percent of the time, you can allow for a few slip ups with that 20 percent. In my head, I equated this to a cheat meal each week. However, I'm not one to sit down to a big ole pizza anyways...so my cheat meal actually just meant I let myself have some frozen yogurt. It kept me sane, and happy with life. I know others at The Lab have been allowing themselves a full on cheat meal once a week, and they are still seeing great results.
- I've learned that you have to be prepared with a lot of produce. You just have to. That is a GREAT problem to have though. My favorite go to snacks at the moment are fresh blackberries, my cocoa roasted almonds and my frozen banana slices.
- I am going to stick with it for now. Crazy right? As I said before, I don't think that whole grains are the root of all evil. That is not why I am doing this. I think there is a place for everything in moderation, and I'm still trying to figure out how and if I want to work those things back into my diet. For now, I'm loving the way that I feel, and it is working for me, so I am going to keep at it.
I have loved and appreciated all of your awesome comments, suggestions, and thoughts on the matter whether you are for or against, and I want you to keep them coming! Do you have any Paleo questions for me? If you are eating this way how long have you stuck with it, and what do you think it has done for you?
With this being said, let's flash back to a month ago when I decided to implement the Paleo way of living into my diet. I'll be honest with you...the thought of changing up my macronutrient percentages up so that my fat intake was quite a bit higher and my carbohydrate percentage was a lot lower freaked me out a bit. I am not naturally prone to eating a lot of protein because of the foods I normally like, which is why I talk about improving my protein intake a lot. It is not because I think that eating strictly protein is the healthy way of life, but it is because if left to my own cravings I'd sit down with a box of reduced fat wheat thins, a peanut butter and jelly sandwich, a bowl of cereal, and a whole lot of fruits and veggies. Not a whole lot of protein to be had there.
I committed to sticking to the Paleo way of eating for 21 days, and then I said I would reevaluate. Well, it's been a month and I'm still at it. I had a good chunk of days in there where I was oh so blessed with the stomach flu and so all I ate was saltines and sprite zero, so I figured it was only right to go the whole month.
These are my observations:
- The first week was the toughest. I had to reprogram my way of eating, thinking, snacking, everything. However, after that first week it hasn't been hard at all. I've even been able to eat out and find options (some of which have been straight up delightful). It just takes some thinking. Heaven forbid we think about what we are eating?
- I am eating a lot of protein (in the form of chicken, turkey, eggs, and nuts), but I am eating a TON of fresh produce. I would say probably 6-8 servings a day of fruits and veggies, at least, if not more.
- I am never starving. This is the amazing thing to me. With my old habits, I would wake up so hungry for my 5 AM breakfast of oatmeal. Then, I would usually find myself absolutely ravenous by the time 9, 10, and most certainly 11 came around. With the combination of fats, protein, and fiber from my current diet I am far more aware of and amazed at my hunger cues. I don't wake up hungry. I eat my breakfast and am not hungry for lunch until 1 or 2. SO weird for me. After lunch I am not hankering for a snack or dinner at 3 PM like usual. It's crazy. I'm not used to that. It goes to show me how much the carbs we eat sometimes just go right through us, and instead of filling us up, spiking our blood sugar and leaving us looking for something else to eat.
- I have struggled with my long runs. Lifting feels awesome to me, and I can make it through my hour long lifting sessions with no problem, but my running has been more difficult. I know this is partially because I had a week of being sick (and feeling like I was breathing through a straw), and partially because I have a lower carb intake. I'm still trying to figure this one out. I need to work on proper fueling in a way that works for me with how I want to eat. My ten miler last Friday felt like a 2,000 mile run with ankle weights on.
- I did rely on the 80/20 rule. In the book the Primal Blueprint, the author talks about the 80/20 rule. He says that if you can stick pretty close to perfection 80 percent of the time, you can allow for a few slip ups with that 20 percent. In my head, I equated this to a cheat meal each week. However, I'm not one to sit down to a big ole pizza anyways...so my cheat meal actually just meant I let myself have some frozen yogurt. It kept me sane, and happy with life. I know others at The Lab have been allowing themselves a full on cheat meal once a week, and they are still seeing great results.
- I've learned that you have to be prepared with a lot of produce. You just have to. That is a GREAT problem to have though. My favorite go to snacks at the moment are fresh blackberries, my cocoa roasted almonds and my frozen banana slices.
- I am going to stick with it for now. Crazy right? As I said before, I don't think that whole grains are the root of all evil. That is not why I am doing this. I think there is a place for everything in moderation, and I'm still trying to figure out how and if I want to work those things back into my diet. For now, I'm loving the way that I feel, and it is working for me, so I am going to keep at it.
Tuesday, March 20, 2012
Paleo On The Go (And other travel friendly eating tips)
I was surprised at how I was able to keep the paleo going over the weekend away. I had no idea what my eating situations were going to be, so I was pleasantly surprised. I know not all of you are looking to eat paleo, but because eating paleo could be synonymous with eating clean in many situations I think these tips could give some of you a few ideas of how to make eating out a little easier.
Breakfast:
I personally think breakfast is the hardest meal when you are traveling or on the go. We had some continental breakfast options, so I was able to get some eggs. I also had some almonds and turkey jerky that I had brought with me in case I needed them.
Sometimes bringing your own goods is the only way to know you are going to be prepared. You CAN bring nuts, fruit, and jerky in your suitcase with you. Other non-paleo options...oatmeal packets, protein bars, pre-made healthy muffins. Avoid having to go to the convenience store. Look around for restaurants or locations that serve healthy breakfast options.
Stop in at Starbucks, Denny's or even Mcdonalds for some oatmeal. Just promise to skip over the hotcakes...
We went to a nearby Whole Foods one morning for breakfast and it was SO GOOD.
Lunch #2 was at some hole in the wall mexican restaurant. You know, the kind where everything is doused in cheese and basted in lard. A definite caloric disaster in the making. Things to avoid in these scenarios...the chip basket, excess cheese, tortillas, and depending on the rest of your diet...rice and beans. Most restaurants cook their beans and tortillas with lard. If you are eating paleo the rice, beans, and tortillas aren't an option anyways, so it doesn't matter. I avoided the chips and salsa, and ordered another chicken salad. The salad came in a tostada shell which I left alone. I ordered my salad without beans and cheese. It came with lettuce, grilled chicken, veggies, salsa, fresh avocado slices, and tomatoes. It was tasty!
When ordering out I'd suggest you skip the bread baskets. Pick options that have a good amount of protein and lower amounts of carbs. Ask how meals are prepared if you are watching certain ingredients and don't be afraid to make special requests. Also, feel free to oder a combo of sides to make up your meal.
Today my mom and I went to one of my favorite places, Pita Jungle, for lunch. I ordered a side of grilled chicken and a side of grilled veggies. It was AWESOME.
Dinner: For both dinner options we had food pre ordered for us. Sometimes this is life. Not being in control of what you are ordering doesn't have to mean you go buckwild and ruin your good eating streak.
For our first meal we had bruchetta with artichoke dip, a green salad with chicken and veggies, a few different choices of pizza, and cake. I bypassed the bruchetta, loaded up on the salad, took a small piece of bbq chicken pizza, and bypassed the cake. I actually just ate the chicken off the pizza and didn't eat the rest of it. Nobody took note of what I was or wasn't eating. It is just a matter of sticking to what you are trying to accomplish.
Our second dinner was a dinner roll, a small dinner salad, chicken, green beans, potatoes, and wedding cake. I didn't take a roll, ate my salad, ate my chicken and green beans and passed on the potatoes and cake. I was perfectly fine, and once again, nobody took notice of what I did and didn't eat. Now, in some scenarios you may not have options that coincide with your health eating plan. In these situations, just do the best you can. Don't overdo it on the bread baskets or desserts. If you know your main course is something that doesn't align with your usual diet, don't make matters worse by caving completely into your appetizer and dessert.
Do the best you can, and you will be glad you did!
Do you have a hard time eating on vacation? Which meals seem to be the most difficult for you? How do you get by when you have food ordered for you?
Breakfast:
I personally think breakfast is the hardest meal when you are traveling or on the go. We had some continental breakfast options, so I was able to get some eggs. I also had some almonds and turkey jerky that I had brought with me in case I needed them.
Sometimes bringing your own goods is the only way to know you are going to be prepared. You CAN bring nuts, fruit, and jerky in your suitcase with you. Other non-paleo options...oatmeal packets, protein bars, pre-made healthy muffins. Avoid having to go to the convenience store. Look around for restaurants or locations that serve healthy breakfast options.
Stop in at Starbucks, Denny's or even Mcdonalds for some oatmeal. Just promise to skip over the hotcakes...
We went to a nearby Whole Foods one morning for breakfast and it was SO GOOD.
I ended up with some eggs, fruit, grilled zucchini, and some pulled chicken with a little Teriyaki sauce. It was tasty.
Lunch:
Lunch and dinner could probably be one and the same as far as do's and don'ts, but I'll split them up for the purpose of showing food you can choose vs. food that has been ordered for you. It just so happens that for both lunches in San Diego we had Mexican food. In eating out, I am a believer that you can find something just about anywhere you go. You simply have to be willing to stick to your plan.
Lunch #1 was at Chipotle. I had never been there before and it was SO delicious. I ordered the chicken salad, with no beans and no rice. I added in grilled vegetables, and told them to load on the fresh salsa. Salsa is an AWESOME option when it comes to adding flavor without calories. I topped it off with some guacamole. YUM. This was perfectly paleo.
When ordering out I'd suggest you skip the bread baskets. Pick options that have a good amount of protein and lower amounts of carbs. Ask how meals are prepared if you are watching certain ingredients and don't be afraid to make special requests. Also, feel free to oder a combo of sides to make up your meal.
Today my mom and I went to one of my favorite places, Pita Jungle, for lunch. I ordered a side of grilled chicken and a side of grilled veggies. It was AWESOME.
For our first meal we had bruchetta with artichoke dip, a green salad with chicken and veggies, a few different choices of pizza, and cake. I bypassed the bruchetta, loaded up on the salad, took a small piece of bbq chicken pizza, and bypassed the cake. I actually just ate the chicken off the pizza and didn't eat the rest of it. Nobody took note of what I was or wasn't eating. It is just a matter of sticking to what you are trying to accomplish.
Our second dinner was a dinner roll, a small dinner salad, chicken, green beans, potatoes, and wedding cake. I didn't take a roll, ate my salad, ate my chicken and green beans and passed on the potatoes and cake. I was perfectly fine, and once again, nobody took notice of what I did and didn't eat. Now, in some scenarios you may not have options that coincide with your health eating plan. In these situations, just do the best you can. Don't overdo it on the bread baskets or desserts. If you know your main course is something that doesn't align with your usual diet, don't make matters worse by caving completely into your appetizer and dessert.
Do the best you can, and you will be glad you did!
Do you have a hard time eating on vacation? Which meals seem to be the most difficult for you? How do you get by when you have food ordered for you?
Tuesday, March 13, 2012
A KILLER TUESDAY Circuit. Why? Because I said so.
Isn't it about time for a new circuit? That is what I thought. Today's circuit is an AWESOME calorie burner. It will have you sweating, burning tons of calories, and burning fat. All. Good. Things. The point of this circuit is for you to keep your heart rate high the WHOLE time. The quicker you bust through these exercises, the better. My recommendation? Pump up the energizing jams and picture yourself busting through these exercises like the athlete you are. Get ready...this is a fun one. :)
5 minute warm up (jog, elliptical, jumping jacks, etc.)
REPEAT THIS 3 TIMES
- 20 Box Jumps (You can do these on a bench/stairs/chair/or box platform. You want to jump up and land with both feet on the bench and then back down on the ground. No resting!)
- 15 Up downs (standing position, hands on the ground, jump feet back laying body flat on the ground face down, feet jump in and stand up)
- 15 push ups
REPEAT THIS 3 TIMES
- 40 high knees (20 on each side)
- 15 Squat curl presses with dumbbells/bar/medicine ball
- 1-2 minute plank
REPEAT THIS 3 TIMES
- 20 squat jumps
- 20 walking lunges holding dumbbells
- 15 burpees (standing position, jump back to push up position, pushup, feet jump in, jump up hands in the air)
REPEAT THIS 3 TIMES AS FAST AS YOU CAN
- 15 push ups
- 15 cherry pickers on each side
- 40 quick mountain climbers
Wipe of your sweat, and pat yourself on the back because YOU'RE DONE!!
This will be a KILLER, but it is so doable. These are the types of workouts that give you results because your heart rate is high, you are burning calories, you are working ALL of your muscle groups, and you are busting out that cardio all at the same time. TRY IT!!
Oh...and do you know what is glorious...this is.
Do you like circuit workouts? Do you want more of them?? I am a huge fan because they are so efficient, and I think they are a heck of a lot more fun to do!
5 minute warm up (jog, elliptical, jumping jacks, etc.)
REPEAT THIS 3 TIMES
- 20 Box Jumps (You can do these on a bench/stairs/chair/or box platform. You want to jump up and land with both feet on the bench and then back down on the ground. No resting!)
- 15 Up downs (standing position, hands on the ground, jump feet back laying body flat on the ground face down, feet jump in and stand up)
- 15 push ups
REPEAT THIS 3 TIMES
- 40 high knees (20 on each side)
- 15 Squat curl presses with dumbbells/bar/medicine ball
- 1-2 minute plank
REPEAT THIS 3 TIMES
- 20 squat jumps
- 20 walking lunges holding dumbbells
- 15 burpees (standing position, jump back to push up position, pushup, feet jump in, jump up hands in the air)
REPEAT THIS 3 TIMES AS FAST AS YOU CAN
- 15 push ups
- 15 cherry pickers on each side
- 40 quick mountain climbers
Wipe of your sweat, and pat yourself on the back because YOU'RE DONE!!
This will be a KILLER, but it is so doable. These are the types of workouts that give you results because your heart rate is high, you are burning calories, you are working ALL of your muscle groups, and you are busting out that cardio all at the same time. TRY IT!!
Oh...and do you know what is glorious...this is.
Do you like circuit workouts? Do you want more of them?? I am a huge fan because they are so efficient, and I think they are a heck of a lot more fun to do!
Tuesday, January 17, 2012
There is a HEALTHY app for that
So, I have expressed my love for my Christmas present a few times...I know. I've become even more obsessed with it because of temple run all of the helpful apps. I think that technology can be a MAJOR time waster, but I also think it can be a huge benefit. It's all in how you use it.
There are some apps on my phone that I found to be EXTREMELY beneficial. I think that some of these tools are really great to help you get yourself on track, and keep yourself there! (Note: I found all of these apps on my own and got all of them for free.)
I am only going to touch on a couple of the apps I'm loving right now, but plan to go into depth with some of the others in the future.
Fooducate is definitely a great app when it comes to food knowledge. You can either scan the bar code of a food you are looking at or search it manually. As you scan it in it gives the food you are looking at a grade. I scanned in these baby carrots I purchased today.
It tells you the pros and cons of your food item, gives your food a grade, and offer suggestions for better food options if there are any. Awesome right?
My other absolute FAVE right now is the Lose It app. It is an app that helps you easily track your calories and exercise for the day, helping you to see where your calorie deficit lies.
There are a couple reasons I really like this app. I love that you can scan your food in. Instead of manually having to search for and enter in every item you can just scan in the bar code and the item pops up. You pick the quantity and BOOM done. You can do this with recipes too. I scanned in all the items of the soup I made today and entered in the serving size and instantly I knew the nutritional breakdown of my recipe. So fast and easy. It really is awesome.
Do you have a favorite App that encourages you to be healthy??
There are some apps on my phone that I found to be EXTREMELY beneficial. I think that some of these tools are really great to help you get yourself on track, and keep yourself there! (Note: I found all of these apps on my own and got all of them for free.)
Fooducate is definitely a great app when it comes to food knowledge. You can either scan the bar code of a food you are looking at or search it manually. As you scan it in it gives the food you are looking at a grade. I scanned in these baby carrots I purchased today.
My other absolute FAVE right now is the Lose It app. It is an app that helps you easily track your calories and exercise for the day, helping you to see where your calorie deficit lies.
Do you have a favorite App that encourages you to be healthy??
Thursday, January 5, 2012
Get it out and get it in
I was talking with my sister Nichole yesterday on the phone about our goals for the new year and the places we want to make progress. We started talking about food, sugar intake, snacking, and making positive food choices in general. She and I both are cutting out the sugar and trying to focus on really being aware of snacking and food intake in general.
We talked a lot about how much it helps both of us to get rid of all the junk, and to be sure there are plenty of good options around, so that poor food choices don't sneak in because of lack of preparation. Now, I know that preparation is something that I have brought up many times before, but it is because I KNOW that preparation is a big key to seeing success. So, in hopes to help you stick with the healthy habits you are aiming to acquire...here is a list of what I think you should get rid of and things that you should get your hands on.
GET IT OUT...aka get rid of it
- Christmas junk. The holiday is over. Just throw it out, or at least give it away. If it isn't there you won't eat it.
- Treats and sugar in general. After several weeks of allowing yourself some cheats...probably a few too many, let's be honest...try to go without for a little while. Your body will thank you. Cutting out sugar is the way to see results people. I know it. I've seen it time and time again. IT WORKS.
- Excuses. Stop thinking of reasons why you can't fit in a workout, or you want to eat a special meal. A meal isn't special if you're overdoing it for breakfast, lunch and dinner. Just saying.
- Excess carbohydrates. Now, don't get me wrong here. I'm not telling you that you have to eat strictly protein and veggies, good quality carbs are ok. BUT the truth of the matter is, people tend to WAY over do it in that area. Try to go with four carbohydrate servings a day.
- Extra BLT's. No, not sandwiches (although probably those too)...B = bites, L = licks, T = tastes. I have heard this term used many times and I love it. The extra bites of your child's grilled cheese, lick of the beater from the cake, and taste of this that and the other add up. In fact, they add up a lot faster than you probably realize. You may be consuming hundreds of extra calories and not even accounting for it. ENTER: plug for food journaling. It works.
GET IT IN...also meaning...make it a part of your lifestyle
- Exercise. Get yourself back on a good routine. Diet is about 80 percent of your weight loss success, but exercise will SURELY make a huge difference. You'll feel better. You'll sleep better. You'll look better...and on and on and on.
- Water. Your body needs it. It is a great way to cleanse your system after all the junkola that you've been downing. Try to get in 100 oz a day, oh..and be sure you have a restroom nearby ;)
- Precise meals. Follow the three P's. Make the meals that you eat Planned, Portioned, and Plated. Thinking ahead is always going to help you. Portioning out your food, and plating it will keep you from going hogwild in calories as you spoon feed yourself from the pan. Don't act like you've never done it...
- Smart snacks. I cannot tell you how beneficial it is to plan ahead and have smart snacks on hand. If you don't the chances of you incorporating a whole heck of a lot more of those BLT's is quite possible. I just so happened to pick up some of my staple favorite snacks at Costco today...
Just a few ideas of things that you can grab and snack on instead of candy. My other sister Linds texted me the other day and told me that target has 100 calorie packs of almonds. I LOVE this concept because people often get nervous about nuts because they don't know when enough is enough. They are a little higher in calories, so you don't want to go buck wild.
An AWESOME snack that my whole family loves is cottage cheese and tomatoes. I'll have 1/2 cup of cottage cheese with about 10 cherub tomatoes and a dash of salt and pepper and I'm in heaven. Not to mention it is about 80-100 calories and 13 grams of protein. Hey yo...yes please. Try it. It's great.
What are you favorite healthy snacks to have on hand? Have you gotten rid of your Christmas junk yet? I may just keep reminding you until you do! ;)
We talked a lot about how much it helps both of us to get rid of all the junk, and to be sure there are plenty of good options around, so that poor food choices don't sneak in because of lack of preparation. Now, I know that preparation is something that I have brought up many times before, but it is because I KNOW that preparation is a big key to seeing success. So, in hopes to help you stick with the healthy habits you are aiming to acquire...here is a list of what I think you should get rid of and things that you should get your hands on.
GET IT OUT...aka get rid of it
- Christmas junk. The holiday is over. Just throw it out, or at least give it away. If it isn't there you won't eat it.
- Treats and sugar in general. After several weeks of allowing yourself some cheats...probably a few too many, let's be honest...try to go without for a little while. Your body will thank you. Cutting out sugar is the way to see results people. I know it. I've seen it time and time again. IT WORKS.
- Excuses. Stop thinking of reasons why you can't fit in a workout, or you want to eat a special meal. A meal isn't special if you're overdoing it for breakfast, lunch and dinner. Just saying.
- Excess carbohydrates. Now, don't get me wrong here. I'm not telling you that you have to eat strictly protein and veggies, good quality carbs are ok. BUT the truth of the matter is, people tend to WAY over do it in that area. Try to go with four carbohydrate servings a day.
- Extra BLT's. No, not sandwiches (although probably those too)...B = bites, L = licks, T = tastes. I have heard this term used many times and I love it. The extra bites of your child's grilled cheese, lick of the beater from the cake, and taste of this that and the other add up. In fact, they add up a lot faster than you probably realize. You may be consuming hundreds of extra calories and not even accounting for it. ENTER: plug for food journaling. It works.
GET IT IN...also meaning...make it a part of your lifestyle
- Exercise. Get yourself back on a good routine. Diet is about 80 percent of your weight loss success, but exercise will SURELY make a huge difference. You'll feel better. You'll sleep better. You'll look better...and on and on and on.
- Water. Your body needs it. It is a great way to cleanse your system after all the junkola that you've been downing. Try to get in 100 oz a day, oh..and be sure you have a restroom nearby ;)
- Precise meals. Follow the three P's. Make the meals that you eat Planned, Portioned, and Plated. Thinking ahead is always going to help you. Portioning out your food, and plating it will keep you from going hogwild in calories as you spoon feed yourself from the pan. Don't act like you've never done it...
- Smart snacks. I cannot tell you how beneficial it is to plan ahead and have smart snacks on hand. If you don't the chances of you incorporating a whole heck of a lot more of those BLT's is quite possible. I just so happened to pick up some of my staple favorite snacks at Costco today...
Fresh blueberries:
low in calories
full of antioxidants
delightful
Cherub tomatoes:
I eat these like they are candy. People think it's weird.
SO low in calories.
Great to grab and munch on.
Full of lycopene and vitamin C.
Raw Almonds:
Delicious.
Full of good fat and protein.
A little more satiating than fuiris and veggies.
I always have a ziplock bag of these in my purse in case I get stuck somewhere without food. Heaven forbid.
Confession: I actually didn't buy these today. Santa put them in my "stocking" for Christmas.
Another Confession: I don't know how to open things up right side up?
An AWESOME snack that my whole family loves is cottage cheese and tomatoes. I'll have 1/2 cup of cottage cheese with about 10 cherub tomatoes and a dash of salt and pepper and I'm in heaven. Not to mention it is about 80-100 calories and 13 grams of protein. Hey yo...yes please. Try it. It's great.
Friday, December 2, 2011
The 12 Days of Holiday Health Tips - Day 1
I love holiday preparations as much as the next person...maybe even more. I get so excited for all of the decorations, traditions, family festivities, parties, and yes...of course...the food. Oh, the holiday goodies...and the amazing magical ability they have to show up in every possible location all month long.
I want you to continue to have a happy and healthy holiday season this year, so I've decided to give you 12 days of Holiday Health Tips.
Decide now what your goals are for the month, what your boundaries are going to be, and make them measurable. For example...
- "I am going to only eat out on Friday and Saturday nights, and I'm going to make healthy meals during the week."
- "I'm going to pick one dessert at this holiday party instead of trying one of all ten."
- "I am going to workout four times every week."
- "I will record my food every day, even at pot luck parties."
You get the gist. You want your plan to be something you can look at and say, "Check...yes, I did that." Starting your plan now, and following through with it will help you to make it to January without feeling like you have spun out of control.
What is a goal you have for yourself for the month of December? How are you going to make healthy choices this month?
I want you to continue to have a happy and healthy holiday season this year, so I've decided to give you 12 days of Holiday Health Tips.
Decide now what your goals are for the month, what your boundaries are going to be, and make them measurable. For example...
- "I am going to only eat out on Friday and Saturday nights, and I'm going to make healthy meals during the week."
- "I'm going to pick one dessert at this holiday party instead of trying one of all ten."
- "I am going to workout four times every week."
- "I will record my food every day, even at pot luck parties."
You get the gist. You want your plan to be something you can look at and say, "Check...yes, I did that." Starting your plan now, and following through with it will help you to make it to January without feeling like you have spun out of control.
What is a goal you have for yourself for the month of December? How are you going to make healthy choices this month?
Wednesday, November 9, 2011
The 3 R's of Weight Loss Recommit, Rediscover, & Record
Losing weight is a daily battle. There is no question about that. Individuals who have seen success in weight loss can tell you that getting there was a definite journey; a series of decisions made one moment at a time that added up over time. This time of year seems to be the hardest time for people to stick with their healthy habits and reach their goals. If you are finding yourself struggling, remember the 3 R's of weight loss.
RECOMMIT
Nobody achieves anything by giving up. One of the biggest mistakes that people make is saying things like..."Oh, I screwed up today (Tuesday) so i'll start over again on Monday." Don't think like that. Sure, it is great to have a day that gets you back on track with what you are doing, but how about change your mindset to..."Wow, I really overate at lunch today. I am going to get back to my regular eating habits at dinner." Don't let one bad decision lead to another. Don't let one wandering handful of candy lead you to eating the whole candy jar. Don't guilt yourself for a bad choice made. Get over it. Move on, and start making better choices. Don't wait until tomorrow, do it now. Making a healthy lifestyle for yourself is a matter of recommitting whenever you slip up. Sure, we all have our moments of weakness, but consistency is what is going to help you see results.
REDISCOVER
Far too often I have to sit my clients down and ask them again why they are attempting to do what they are doing in the first place. Goals without purpose are meaningless, and most likely won't be achieved. Rediscover what it is that you really want out of life, and how you are going to get there. Stop thinking into to future as to what it will be like when you, "one day," achieve your goals, and start achieving your goals NOW. It IS possible. You CAN do it. It is also important to rediscover healthy foods that you like when you get in a rut of eating the same things, and to rediscover physical activity that is fun to you. If you are always forcing yourself to do things you hate and eat things you detest, you won't get very far at all.
RECORD
This is the most important one, by far. I have said it, 899,444,564,2343,984 times. If you want to see success with weight loss, WRITE DOWN WHAT YOU EAT. It doesn't mean that you have to be a calorie counting fiend. It doesn't mean that you can never have a treat here or there, but it WILL make you accountable for what is going into your mouth. Writing down your food helps you to realize what exactly you are consuming. It will help you learn better habits with snacking. It may help you to realize that the quality of food you are eating is pretty low. It may even cause you to realize why in the world you can't seem to drop that last 20 pounds. Mindless eating is a scary thing, and SO many people underestimate the amount of food that goes into their mouth. WRITE. IT. DOWN. I promise it is the key to success.
Have you seen success with recommitting, rediscovering or recording? What seems to work best for you to keep yourself on track with your health and fitness goals?
One year ago today...Pumpkin Invasion...Healthy Pumpkin pie, cookies, bread, muffins, and oatmeal recipes
Don't forget to enter this month's Hits for Healthy Holidays Music Mix Giveaway!
RECOMMIT
Nobody achieves anything by giving up. One of the biggest mistakes that people make is saying things like..."Oh, I screwed up today (Tuesday) so i'll start over again on Monday." Don't think like that. Sure, it is great to have a day that gets you back on track with what you are doing, but how about change your mindset to..."Wow, I really overate at lunch today. I am going to get back to my regular eating habits at dinner." Don't let one bad decision lead to another. Don't let one wandering handful of candy lead you to eating the whole candy jar. Don't guilt yourself for a bad choice made. Get over it. Move on, and start making better choices. Don't wait until tomorrow, do it now. Making a healthy lifestyle for yourself is a matter of recommitting whenever you slip up. Sure, we all have our moments of weakness, but consistency is what is going to help you see results.
REDISCOVER
Far too often I have to sit my clients down and ask them again why they are attempting to do what they are doing in the first place. Goals without purpose are meaningless, and most likely won't be achieved. Rediscover what it is that you really want out of life, and how you are going to get there. Stop thinking into to future as to what it will be like when you, "one day," achieve your goals, and start achieving your goals NOW. It IS possible. You CAN do it. It is also important to rediscover healthy foods that you like when you get in a rut of eating the same things, and to rediscover physical activity that is fun to you. If you are always forcing yourself to do things you hate and eat things you detest, you won't get very far at all.
RECORD
This is the most important one, by far. I have said it, 899,444,564,2343,984 times. If you want to see success with weight loss, WRITE DOWN WHAT YOU EAT. It doesn't mean that you have to be a calorie counting fiend. It doesn't mean that you can never have a treat here or there, but it WILL make you accountable for what is going into your mouth. Writing down your food helps you to realize what exactly you are consuming. It will help you learn better habits with snacking. It may help you to realize that the quality of food you are eating is pretty low. It may even cause you to realize why in the world you can't seem to drop that last 20 pounds. Mindless eating is a scary thing, and SO many people underestimate the amount of food that goes into their mouth. WRITE. IT. DOWN. I promise it is the key to success.
Have you seen success with recommitting, rediscovering or recording? What seems to work best for you to keep yourself on track with your health and fitness goals?
One year ago today...Pumpkin Invasion...Healthy Pumpkin pie, cookies, bread, muffins, and oatmeal recipes
Don't forget to enter this month's Hits for Healthy Holidays Music Mix Giveaway!
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