Back in February, my colleagues and I spent about 6 hours doing a fitness video shoot (check out the picture above to see what it looked like behind the scenes!). Trust me when I say it was a LONG day! The result was worth it though and it is finally ready! We hope it inspires you to take your fitness to the next level and to get out there a sweat a little bit every day.
Check it out HERE
Let me know what you think!
Have you finally committed to your new exercise routine and are now feeling set back by a cold or the flu? What should you do?
The answer depends on what ails you. For example, exercising with a cold may be OK, but if you’ve got a fever, hitting the gym is a definite no-no. Raising your internal body temperature if you already have a fever can put you at risk for a more serious illness.
A general guide for exercise and illness is exercise is usually OK if your signs and symptoms are all above the neck (runny nose, nasal congestion, sneezing, minor sore throat). Exercising with these symptoms may help you feel better by opening your nasal passages and temporarily relieving nasal congestion. However, consider reducing the intensity and length of your workout or you may feel worse (instead of going for a run, take a brisk walk) and be sure to stay hydrated. If your symptoms are below the neck (chest congestion, hacking cough or upset stomach) or you have a fever, widespread muscle aches, or feel fatigued, skip the workout and get some rest.
Let your body be your guide. If you have a cold and feel miserable, take a break. Scaling back or taking a few days off from exercise when you’re sick won’t be a huge set back. Resume your normal workout routine gradually as you begin to feel better. If you’re not sure if it’s safe to exercise, ask your doctor.
If you’re still having trouble motivating yourself to get to the gym, keep this in mind. Exercise in general can help boost your body’s natural defenses against illness and infection, and often can cut the number of days you feel sick in half!
Stay tuned for natural cold and flu remedies!
I’m sure many of you are finalizing your plans for one of the biggest holiday parties of the year and deciding what this year’s New Year’s resolution will be, and I’d venture to say the majority of resolutions are to lose weight. Keep your goals in mind tonight and remember that with a little planning, you can avoid diet disaster!
It is so easy to overdo it with alcohol and we often forget how many calories are in just one drink. Take, for instance, a screwdriver. The orange juice alone has about 84 calories (and a lot of sugar) and when you add a shot vodka, the calories more than double. 3 or 4 of those and you’ve had almost half of your allotted daily calories. Calories aren’t the only reason to take it easy on alcohol. The lower our inhibitions, the more likely we are to mindlessly indulge in the sweets on the dessert table, that extra slice of pizza or any food that is within striking distance.
So how do you keep those calories in alcoholic drinks from adding up so quickly? Here are five tips from the experts.
1. Alternate alcoholic and nonalcoholic drinks to save calories. The savvy dieter finishes one cocktail, glass of wine or beer, then has a “mocktail” — a nonalcoholic, preferably zero-calorie beverage (like sparkling water with a lime) that looks like the real thing. This strategy not only reduces the risk of over-consuming calories and alcohol, but it also helps you stay hydrated so your head will thank you in the morning!
2. Choose wine, light beer, or simple cocktails made with low-calorie mixers. Just as you might order your salad with dressing on the side, don’t be shy about asking for your cocktail your way. You can save 100 calories if you have a club or diet soda as your mixer. Remember using juice mixers adds extra sugar to your drink!
3. Skip the mixer altogether. Try ordering your favorite spirit or one of the new flavored liquors on the rocks. Infused vodkas are infused with flavors, not sweetened, keeping any extra calories at bay.
4. Dilute your drink. Another option is diluting your drink with club soda or water. If you usually drink vodka and cranberry, for example, try it with club soda, just a splash of cranberry juice, and a squeeze of lime.
5. Have a game plan. Before heading out, make sure you have a game plan. Decide in advance the number of cocktails you are going to drink and cut back on calories during the day in anticipation. But eat a light snack before you go so you won’t get tipsy with the first drink and it will be less tempting to dive into the food. Always be aware of your own personal limits. Don’t drink too much, and please don’t drink and drive.
IF YOU NEED A RIDE HOME TONIGHT, 1-800-AAA-HELP WILL TAKE YOU AND YOUR CAR HOME SAFELY (FL, GA and PARTS OF TN)!! IT’S FREE AND NO MEMBERSHIP IS REQUIRED!!
Have a safe and happy New Year and I’ll talk to you in 2012!
Since there are less than two weeks until January 1, I’m guessing many of you have started thinking about that once a year declaration – the good ole New Year’s resolution! Every year I hear people say that they will do something different, but the outcome is generally the same – nothing! I am not trying to be negative, but statistically nearly 80% fail by January 20! I believe one of the biggest reasons most people can’t stick to their resolution is because they go into it blindly and without a plan. The most common resolutions I hear are to become physically fit, lose weight, stop smoking, quit drinking, and get out of debt.
Why wait until New Year’s to make a resolution? What is so magical about January 1, anyway? Don’t put off achieving goals that are important to you. Instead, plan the steps necessary to accomplish them now. For example, if you want to lose weight, why put it off? Waiting another two weeks during the holiday season puts you at risk for ringing in the New Year with extra pounds, and we all know we don’t want that! The rule of thumb is it takes 21 days to develop or change a habit, so if you start today you’ll have a jump start on your resolution and can get a head start before the crowds break down the gym doors to shed the holiday weight they gained this season.
One resolution I made started last week, and it’s not exactly a New Year’s resolution. I guess you could call it a holiday season resolution – to start the year having gained no weight throughout the holidays. Yes, I know, I should have thought of this before Thanksgiving, but better late than never, RIGHT?! I have been going to several holiday parties and sometimes the temptations are too hard to resist – the pies, the cookies, and all the sweets that I have such a hard time saying no to. I decided to stop eating sweets until after the New Year. Why? Because I know I don’t usually crave sweets (unless they’re staring back at me) or keep them around the house during the year. If I can make it through the next couple of weeks without giving in to all the temptation on the dessert table, I will start my year without any extra baggage on the scale. I was put to the test twice this weekend and although it was much easier said than done, it felt great knowing I had the will power to not give in. So give it a try – create your plan and hold yourself accountable!
Feeling a little sluggish today after a long weekend filled with food, family, and more food?! Before hopping on the elliptical for your usual 30-minute stroll while watching reruns of Friends on the gym television, TRY THIS: High Intensity Interval Training (HIIT). No matter if you’re 5 or 50 pounds overweight, this form of cardio training is, in my opinion, the best! It’s what I did to lose my “spare tire” and now have my clients do this on their cardio days. Most people are surprised the first time they try it because they realize they haven’t been exercising at a high enough intensity (one of many reasons people fail in their weight loss efforts).
So, what IS HIIT??
HIIT is a form of cardiovascular exercise that burns fat in a shorter amount of time, so it is especially beneficial if you’re crunched for time. Usually a HIIT session can be done in 8-20 minutes and uses a ratio for work compared to rest. For instance, a runner could do a 2:1 ratio of a 20-30 second sprint (almost maximum effort) followed by a 10-15 second rest period of jogging or walking (about 50% of your maximum intensity). If this is too difficult then build your endurance by sprinting for, say, 30 seconds and walking or jogging for 30 seconds (1:1 ratio) or 1 minute (1:2 ratio). Try setting a goal of achieving at least 6 cycles, no matter which ratio you use.
Other machines I love to do interval training on are the stairs and the rowing machine. Perform the intervals the same way I mentioned above and trust me, you WILL feel the burn! Whichever form of HIIT training you choose, trust me when I say - it will be hard, it will be intense and it will be WORTH IT!!!
Here we are – another holiday season upon us. It’s a time to give thanks and be with family but it is also a time that takes a lot of will power to say no to that extra serving of mashed potatoes or huge piece of pie. Often we let our guard down and get caught up in the excitement of the season and we end up with a new year… and tighter clothes.
Let’s Face the Facts - On average, people gain 10 lbs between Thanksgiving and Christmas. Due to social obligations, we tend to exercise less, eat more calorie dense food and increase our alcohol consumption. Here are some tips to get you through this holiday season and into the New Year, with no extra “baggage”.
- Drink at least 96 ounces of water per day. Drinking enough water will prevent fluid retention and often times when we think we’re hungry, we are really just dehydrated
- If you choose to have a few libations, drink an 8-ounce glass of water in between drinks. This will prevent the increased intake of empty calories and stave off the severity of a hangover due to dehydration
- EXERCISE! Don’t allow excuses to get you off track this season. Get at least 30 minutes of exercise 5 days a week and if you know you’re going to have an abnormally high intake of calories that night, put in some extra work at the gym. You’ll increase your calorie expenditure for that day so the effects of your second helping of mashed potatoes won’t be quite as bad.
- Don’t hang out by the buffet! You may think you’re just having a few bites of that delicious dip, but a few bites here and there over the duration of the party add up. Put all food on a small plate and don’t go back for seconds.
- Stay away from high caloric drinks like egg nog. One glass can have up to 350 calories!
- If you’re unsure if there will be healthy options at the party, eat something at home first so you’re not tempted to run straight to the food. Better yet, bring something healthy you’ve prepared on your own so that you know there will be a healthy option for you to snack on.
- If you do eat or drink to much it’s not the end of the world, just jump back on the wagon the next day and get into the gym. It is not healthy or effective to beat yourself up over a holiday slip up.
Want some healthy ideas for Thanksgiving to keep that extra “bulge” at bay? Check back Monday-Wednesday next week for a daily recipe!
From “This is Why You’re Fat” by Jackie Warner
It seems impossible to get away from unhealthy products being shoved down your throat. Whether you’re at the grocery store, in front of your television, or on your every day route to and from work, your mind is constantly being stimulated by packaging and commercials that make you hungry – but not for the good stuff. Instead, you crave the cheap, calorie loaded, chemically enhanced junk food.
The food industry fills foods with additives, preservatives and colorings to make them taste better and last longer on the shelves. These foods are making us fatter and unhealthier by the day! With fewer chemicals messing up your system, your body can regulate fat loss more efficiently and you’ll start feeling better and looking thinner as a result.
So what are the most dangerous additives in the foods and products you love? Take a look below:
| Additive | Dangers | Where it is found |
| Artificial Coloring | Increased risk of cancer, immune system damage, accelerated aging | Canned juicesCereals
Sausage Candy Commercially baked goods Soft Drink |
| Nitrate | Increased risk of cancer | Hot dogsBacon
Ham Processed meats |
| Paraben | Has been found in breast cancer tumors, mimics estrogen which can lead to weight gain | SoapToothpaste
Hair care products Lotions Processed vegetables Salad dressings Cereal or potato based snacks Coated nuts |
| Sodium benzoate, benzoic acid | Increased risk of cancer | Soft drinksFruit juices
Pickles Beer |
| MSG | Stimulates the appetite, unnecessary source of salt in the diet | SoupsSalad dressings
Chips Frozen non organic entrees, frozen meats, restaurant foods |
So how can you steer clear of the “junk” food companies are putting in the foods we eat? Shop the perimeter of the grocery store. Typically this is where you will find all fresh produce, dairy, fish, poultry and meat. Also check out your local farmer’s market. In addition to supporting local farmers, you will find fresh and healthy foods that are in season, and you’ll be surprised at how much better fresh, organic food tastes! If you must buy products in the center of the store on the shelves, get in to the habit of reading labels. My general rule of thumb is if I can’t pronounce it or have no idea what it means, I don’t buy it.
The more I work with clients and help them through their physical struggles, the more I realize what is holding them back: fear. Fear of uncertainty, fear of success, fear of failing, fear of not being enough.
Whether it’s physical health problems that are afflicting you today, or a mountain of obstacles that seem to stand in the way of success, there is a way to have what you want. The most extraordinary health and the most satisfying life is something you can go out and get. All of these things are created inside of you and begin, first and foremost, with you.
You may not know my story of being overweight. After graduating college, let’s just say I gained more than the freshman 15. I found myself 30 pounds heavier than the first day I stepped foot on campus my freshman year. The challenge to become fit again seemed overwhelming and I was in a job that made me unhappy. I was consumed with insecure feelings and was fearful of gaining more weight.
My problems were a product of me waiting for something good to happen instead of creating it myself – waiting for that perfect job, waiting for that magic pill to melt the pounds. I had finally had enough with feeling sorry for myself and waiting for my life to happen, so I decided to create the life I wanted. I decided to make serious changes – and those changes started with me. I hired a personal trainer who believed in me and turned the old me – a girl who did the bare minimum in the gym, didn’t watch what I ate, etc – into a girl who couldn’t wait to get to the gym to see how he was going to challenge me that day. The pounds started to drop and my self-confidence grew by the day. After I got a handle on my health, it was time to change my job. I didn’t just want a job anymore; I wanted a career that was rewarding. I took a leap of faith and quit my marketing and public relations job to pursue my passion – fitness and helping others achieve what I thought was not possible for me.
This is your year. You have the opportunity to decide what you will create for yourself. If it’s better health, finances, or the ability to achieve your personal goals, it starts with you. As your personal trainer, I want to help you reach your fitness goals and overcome any obstacles that may stand in your way. Let’s make 2011 your most fit year to date!
Here are three ways you can take charge in 2011 and achieve your fitness goals:
1. Be aware of your thoughts. Your thoughts will bring you success or bring you down. They directly contribute to taking action or procrastination – learn to control them by surrounding yourself with positive, uplifting books, programs, people and mentors.
2. Decide TODAY that you are in control. You can let life happen at you and forever be in “reaction mode,” or you can boldly decide to create the life you want. The minute you decide to do something, you become unstoppable.
3. Get the support you need. Having support in your life guarantees that no matter what obstacle you face – even if it’s YOU – you’ll still always be moving forward toward your goals.
Spring is here! Well, sort of. It sure didn’t feel like spring this morning when I woke up to 45 degree weather. One of my favorite dishes to kick off the warmer season is chicken salad. It’s great because you can make it in bulk and eat off of it for a few days, making […]
Are you heading out to a Super Bowl party this afternoon and don’t have a clue what to make? This cucumber feta dip is easy, quick and delicious! Mix the following ingredients together: 2 cups Plain Greek Yogurt 1 medium cucumber, peeled, seeded, finely chopped, and squeezed dry in a kitchen towel 1 cup crumbled […]
I was recently visiting a friend in Boston who is a new mommy. We spent the weekend catching up, laughing, and of course admiring her handsome little boy. During one of our conversations about her new life with a newborn, she mentioned how much she would enjoy a simple recipe for a snack she could […]
Back in February, my colleagues and I spent about 6 hours doing a fitness video shoot (check out the picture above to see what it looked like behind the scenes!). Trust me when I say it was a LONG day! The result was worth it though and it is finally ready! We hope it inspires […]
Don’t head off to your Super Bowl party today without first making these! Weighing in at 78 calories per cookie (recipe makes 24 cookies), these will satisfy your sweet tooth without the guilt. Have a great time wherever you are headed to watch the game today! 1 cup all-purpose flour 1/4 teaspoon baking soda 1/8 […]
