Monday, December 5, 2011

Happy Holidays! Here are some tips to help you through the month!

Christmas is just around the corner, which for most of us means a change in schedule. I just wanted to take a second to address how this may impact our workout schedules and healthy diets. The number one thing I want to stress is that a little bit goes a long way. This can be applied to your workouts and nutrition. Even if you cannot fit in your normal amount of time into your workout, just taking 20 minutes to get your heart rate up will be very beneficial. It will boost your metabolism, so you will burn more calories, and it will help clear your mind and lower your stress level. It's really worth squeezing in that little bit that you can, because those minutes add up.
Secondly, when it comes to nutrition, we all know that it can be hard to stick to healthy eating with parties and family events throughout the month. So, instead of throwing in the towel and waiting until January 1st to get back on track, make a commitment to yourself that you are simply going to do the best you can in each circumstance. This could mean limiting your cocktails at a party to just one or two, instead of your usual three or four. Or, it could mean making sure you eat a healthy breakfast and lunch, and skipping the cocktails altogether, so you can enjoy a favorite dessert after dinner. Making these swaps will cut back on the amount of calories you consume, without leaving you feeling deprived.

Monday, November 14, 2011

Fitness Tip for the Fall

       Nutrition is a big factor that can contribute to either weight loss or weight gain.  It is a widely known fact in the fitness industry that nutrition makes up for roughly 80% of your physique!  Another 10% is genetics, and the last 10% comes from your fitness regime.  So, if you are looking to make a big impact on how you look as summer approaches, take an inventory of what you are eating throughout the day.  Start to make small changes in your diet, in the direction of cutting back on the amount of sugar you are consuming during the day.  Sugar can be found not only in foods like candy bars and cakes, but it is also hidden in foods like pasta, bread, cereal, and condiments such as salad dressings and ketchup.  It can also be found in foods advertised as “healthy,” such as certain frozen meals, granola bars, and juices.
       Instead of having sugar at every meal (whether knowingly or not), try to limit it to just once a day. Over time, you may find that you can even cut back to a couple of times a week. Start taking a look at the nutrition labels of the foods you buy, and see what the sugar content is.  If it’s over 4 grams, it’s best to find a healthier alternative.  Swap fat-free/sugar-laden salad dressings for olive oil and vinegar, white pasta for whole-wheat pasta, and white bread for whole grain/fiber rich bread. This will not only aid in your weight loss efforts, but will also cut down on inflammation, stabilize your energy levels, and help you sleep more soundly.  Just a couple small changes can lead to a really big payoff!