HO HO Holiday Weight!

The average person can gain excess pounds over the holidays.  Not you, not this year!  We can beat this number with some basic and realistic approaches listed here for you!

Here are some simple tips to avoid the HO HO Holiday bulge!

  1.  Track your daily food habits.  Stay aware and be accountable to yourself.
  2.  Set weekly, short term goals.  Mini goals are a great way to stay on track without feeling overwhelmed!
  3. Find some celebration substitutes (Ie: seltzer or spritzers instead of sugary drinks and adult mixers in your beverages).  Have fun but keep those liquid calories down!
  4. Take time for exercise AND  stress relief.  This is a busy time of year.  NO letting yourself go.  Prioritize YOU and you will feel better than ever!
  5. Find a buddy with common goals and interests to meet for exercise, food shopping or anything else health related to keep your mind on your fit and fabulous path through the holidays!  Learn to say “No thank you” to activities that don’t suit your wellness goals.                                                                 *this article for recreational use only and not intended to give medical advice

Cheers to a Happy and Healthy Holiday Season!



Setting Goals!

I recently discussed with my coaching clients how to set and achieve goals.  I support many efforts and reinforcements in the weight loss and fitness process.  The common starting point and reminder we need to come back to (every time) is the GOAL set with or by the client.  All weight loss and fitness successes involve having a tangible goal, and NONE of them involve a quick fix.  Here are some ways to start thinking about a true, realistic and  tangible goal.  This goal will likely be precise and can be measured, felt or seen!
1.  Is your goal a process goal or is it just the end result? The process is VERY important, as we measure success along the way and aspire to create small changes in habits week to week.  These habit changes are necessary to lose weight.  IT is not just about the end result, although that should also be measurable.
2.  To keep it tangible make it SMART
S:  Specific
M:  Measurable
A:  Attainable
R:  Realistic *this is a BIG one!
T:  Trackable
3.  Make sure you have a long term goal and also a SHORT TERM, smaller goal at your fingertips!  Small term goal success should be celebrated!!
4.  Allow for setbacks.  Quitting is not an option for your health.  As women, we are obligated to take the best care of ourselves in order to fight of illness, disease and environmental factors!  When you do have a setback, move right along and get back on track.  Beating yourself up does not serve you.
5.  Adjust goals to fit your life.  If your goals are mountains, change them.  See what fits your lifestyle for a healthy achievement and a healthy YOU.
*this is not intended to give medical advice
*results do vary
*always consult an expert with education behind them to enforce their assistance on your fitness journey

YOU, On TRACK this Summer!

Already thinking about how you will stay on track this summer during hot weather beach trips, cook outs and more?  Here are some great tips to keep you on top of your fitness goals during a fun filled season of outdoor life!

  1.  Pattern your workouts:  Make your fitness routine different daily for a varied pattern.   The body reacts to constant change, so opt for a different type of workout each day.  Beach yoga, power walking and a resistance class is a nice example of a 3 day mix!
  2.   Recruit:  Find your neighbor, coach, friend or spouse that will join forces with you.  Success is in numbers and keeps you accountable!
  3.   Lace up and dress up:  Make sure you put on those sneakers and workout gear FIRST thing!  If you are ready to go, you are more likely to make it happen, even after camp drop offs, work errands and more!
  4.   Find what you love:  Thinking of biking this summer?  Get out there and enjoy that as  part of your routine!  The more variety the better.
  5.   Reward yourself without food:  Find ways to “self pamper” and use that as a reward for your hard efforts.  Positive self reinforcement can include a massage, manicure or even time off enjoying some sunshine.  Self love and self reward are both key in embracing your body wherever it is on YOUR fitness journey!

Cheers to Summer!

*This is not intended to give medical advice and is for recreational use only

Easter means EGGS!

To egg or NOT to egg is a question that I am often asked by clients! The first thing I want to say is that each individual is different, and that decision is between you and your doctor if you are leaving out any food specifically from the diet.  EGGS are easy to prep, are proven to boost brain nutrients, and are rich in antioxidants and minerals.  They also increase satiety when dieting.

Here are (some) HARD facts:

WHOLE EGGS include:

10% protein, 3.6 g fat, 47% cholesterol, 4% iron and 3% zinc

EGG WHITES include:

7% protein, zero fat, zero cholesterol, zero iron, and zero zinc

There is much more to know about EGGS!  Choose pasture raised eggs, speak with your physician on how many yolks a week YOU would benefit or not benefit from, and get crackin!!!

*as always our blogs are not intended to give medical advice

The Diabetic Diet Myth!

Many people ask, “should I follow a diabetic diet?”.  This is a common myth for type 1 diabetics, type 2 diabetics and for anyone that wants good nutrition. The fact is that diabetics can absolutely eat what others can eat as long as the goal is well controlled blood glucose and a healthy diet.  The same applies to those non diabetics that are looking to lose weight.  *Note that type 1 diabetes has nothing to do with weight gain (or loss) and is very different as a diagnosis in itself from type 2 diabetes.

Any diabetic, regardless of their type is seeking a healthy diet to assist in glucose control for a lifetime of wellness (and without complications).  All of us, (with or without diabetes) also need to work hard to have a healthy diet to avoid heart disease, illnesses and obesity.  Here are a few tips to satisfy a healthy meal plan for all!:

  1.  Spend your carbohydrate grams wisely and spread them through the day.
  2.  Factor in your own personal weight loss goals and your activity level.
  3.  Consider any health factors and medications you may be taking.
  4.  Choose whole grains and high fiber carbohydrates.
  5.  Budget your overall calories.  Make sure you burn more than you consume if weight loss is your goal.

Choosing a meal plan that is right for you is something to discuss with a professional.  When in doubt, reach out!

*This article is not intended to give medical advice.

Facts about drinking alcohol

img_4212There are always lots of questions in check in emails about this topic!!
Alcohol is labeled as containing 7.1 calories per gram. But the real value is slightly lower. That’s because alcohol elicits a thermogenic response, which means it raises your metabolic rate for some time after you drink it.
Once this rise in metabolism is taken into account, which is larger than the rise seen with carbohydrate or fat, the “true” number of calories in a gram of alcohol is somewhere between 5.7 and 6 calories.
Whether or not alcohol is “fattening” is a very controversial subject, mainly because the main fate of alcohol is NOT to be stored as fat. In fact, less than 5% of the alcohol you drink is turned into fat. Rather, the main effect of alcohol is to reduce the amount of fat your body burns for energy.
Rather than getting stored as fat, the main fate of alcohol is conversion into a substance called acetate. In fact, blood levels of acetate after drinking vodka are about 2.5 times higher than normal. And it’s this sharp rise in acetate that puts the brakes on fat loss.
To summarize, here’s what happens to fat metabolism after drinking alcohol:
1. A small portion of the alcohol is converted into fat.
2. Your liver then converts most of the alcohol into acetate.
3. The acetate is released into your bloodstream and takes precedence over the metabolism of protein, carbohydrate, and fat.
The way your body responds to alcohol is very similar to the way it deals with excess carbohydrate. Although carbohydrate can be converted directly into fat, this doesn’t happen unless you’re eating large amounts of it.
Instead, one of the main effects of overfeeding with carbohydrate is that it simply replaces fat as a source of energy. By suppressing fat burning, it enables the fat in your diet to be stored a lot more easily.
It’s important to point out that alcohol is only having this effect while it’s being metabolized by your body.
With this all said, it is your personal preference in regards to enjoying an occasional drink of choice. There is extensive research on the benefits of a glass of red wine! There is also the choice to have a “reduced” calorie drink without added sugars while having a typical mixed drink. Try substituting sugary mixers with seltzer and pure lime or lemon juice. This will avoid an empty calorie overload!

*This document is not intended to give medical advice and must not be reproduced or distributed. Individuals results may vary and all dietary considerations should be discussed with your physician.

Holiday Time Survival Guide

img_42111. Keep your SHORT TERM GOAL written down where you can see it every day. VIEW it often! It is ok to cut back on commitments, but never throw away your goals for anything or anyone! *KEEP where you will see it!
2. Increase WATER. Herbal teas, seltzers and pure water is best anytime. Lemon added is cleansing to the body!
4. “HIIT” your cardio sessions! Even though free time is short, keep cardio strong and use short duration HIIT training, which keeps you burning calories long after your session. Do interval if you are not up for HIIT.
5. Wake up and put on workout clothes. You are more apt to work out if you are wearing gear to go!
6. Drink green tea….effective as a thermogenic to the body and fine in moderation.
7. Keep sight of your LONG term goals! Health and wellness is a year round commitment to your body. Keep that thought tucked away as you have a flexible holiday weekend or week! Don’t give up just because the feeling left for a moment of fun!
8. Make time for YOU. Sleep 8 hours when you can, put your feet up once a day, treat yourself to any relaxation that is nonfood related. Be present with yourself and enjoy the clarity of that. *BOOK TIME IS A MUST to clear the mind and fill your brain power!!
9. Be positive and be around supportive people. Your vibe often mirrors your tribe and vice versa. This applies to your home, personal and fitness life.
10. Enjoy every moment with your loved ones. There is no time like the present to cherish who is most important to you. Make health a priority for you and FOR them. Involve them on your journey for your best YOU!