Ok group - as with any holiday or big event, we typically celebrate with a huge, nap inducing, belt unbuckling meal. That doesn't keep you on track with your fitness and weight loss goals.
Here is a list of 10 Tips to help you stay dialed in and on track with your program. There is a lot here so pick a couple that are most relevant for you and put them to practice.
1) Workout before the big meal – The number one way to stay on track is to get your metabolism burning before you party. Get in an intense full body workout – use a strength / cardio circuit to keep the after workout calorie burner on high.
2) Eat before the Big Feast – Have something healthy before you go to the Family Dinner party or restaurant. A ½ turkey sandwich, chicken salad etc. Arrive at your event content instead of hungry. Show up hungry and you are much more likely to overeat all the chips and fatty snack foods and then the big meal. This could result in a 2000-3000 calorie meal.
3) Find the bright foods – look for the fruits and veggies. There has to be an appetizer veggie tray or some veggies planned for the meal. Try to lightly steam to retain the crispness and nutrients for all recipes. To ensure there are fresh veggie dishes or you can offer to bring one yourself. No doubt you are not the only one looking for healthy.
4) Bake or grill instead of fry - Simply that. Think of all the Bake or grill opportunities that you can utilize instead of frying.
5) Drink a glass of water 15-20 minutes before you sit down to eat. Your stomach will have something in it and your brain thinks your belly was fed a small amount, which helps to avoid overeating.
6) Be aware of how much you are eating. Avoid continuous snacking or grazing while you are socializing. Get a small plate and eat only what’s on it. Don’t keep going back for more. You can rack up calories fast with some drinking and eating even before you have the meal.
7) Manage your Portion sizes – keep your starchy carbs as meal complements, not main dishes. This helps reduce overall calories and keeps blood sugar lower.
8) Fill your plate with veggies – Load up on steamed veggies or salad instead of potatoes, rice or breads. This keeps your calories in check and your nutrient value higher.
9) Start with protein – start your meal with a few bites of protein and then get into the carbs. Proteins are slower digesting and will mix to help keep your blood sugar levels from rising quickly as with high carbs.
10) Be done after one plate – a sure way to sabotage your diet is to go back for seconds. One plate is plenty. Let your meal settle while you socialize. It takes a bit of time for your brain to register that your belly is full, so give it a chance and don’t overeat. A second plate could launch you into a 2,000+ calorie meal. Yikes.
Have a happy and healthy Easter weekend
Coach Greg
Saturday, April 11, 2009
Wednesday, April 1, 2009
Enhancing your daily walk
I’m frequently asked “how can I make my walk more efficient and calorie burning?”
Walking is great, it gets you outside in the fresh air, can be social when you bring a friend, or relaxing to clear your mind…very nice.
Nice for those reasons, but not the highest calorie burning exercise.
My top two suggestions for increase your calorie burn on a walk:
1) Increase your movements – the more you move the more calories you burn. Swing your arms, take a full stride, and stay loose.
2) Add some resistance moves – adding resistance moves is the best way to increase muscle usage, increase your heart rate and burn more calories.
a. Add in squats when you are waiting for stop lights
b. lunge across the street (watch for traffic-sprint if necessary)
c. add some tricep dips at a small seating wall or park bench
d. Perform 20 jumping jacks every ¼ mile.
You get the idea. Be creative and enjoy yourself. And of course always use good form.
Be well
Walking is great, it gets you outside in the fresh air, can be social when you bring a friend, or relaxing to clear your mind…very nice.
Nice for those reasons, but not the highest calorie burning exercise.
My top two suggestions for increase your calorie burn on a walk:
1) Increase your movements – the more you move the more calories you burn. Swing your arms, take a full stride, and stay loose.
2) Add some resistance moves – adding resistance moves is the best way to increase muscle usage, increase your heart rate and burn more calories.
a. Add in squats when you are waiting for stop lights
b. lunge across the street (watch for traffic-sprint if necessary)
c. add some tricep dips at a small seating wall or park bench
d. Perform 20 jumping jacks every ¼ mile.
You get the idea. Be creative and enjoy yourself. And of course always use good form.
Be well
Monday, March 23, 2009
Sweet potato fries for fat loss
Here is a great recipe from my friend Jayson Hunter for Sweet Potato Fries - yummy
Be sure to keep your serving size moderate and include a quality protein and some greens to balance your meal.
Enjoy!
1.5 pounds of sweet potatoes1/4 cup olive oil1/2 tsp kosher or sea salt1/2 tsp paprika1/4 tsp cinnamonWash well – I like to leave the skin on for fiber and nutrients or you can peel the skin from the sweet potatoes.
Cut sweet potatoes into half-inch strips. Place them in a large Ziploc or sealable bag.
Mix the other ingredients into a small bowl and stir well. Pour into the sealable bag and close.
Shake the bag to mix up the liquid mixture amongst the sweet potato strips.
Heat the oven to 425 degrees F and spread the fries onto a baking sheet that has been sprayed with a non-stick cooking spray or use foil to line the baking sheet.
Place fries into the oven for 30 minutes. Spread the fries around and mix them up every 10 minutes during the 30 minutes.
Remove from the oven and serve.
Here are a few variations:
Use Yams instead of Sweet Potatoes to lower the glycemic index even more and utilize more of the calories for energy.
Leave the skin on to add fiber, which in return lowers the glycemic index.
Use olive oil, garlic (either powder (also garlic-herb salt free seasoning) or roasted garlic pulp), sea salt, a little ground red pepper and a little parsley instead of the ingredients below to give them an entirely new flavor.
Try all the variations and give them your own flare. Send me your ideas and I will share with our group.
Have a healthy afternoon
Coach Greg
Be sure to keep your serving size moderate and include a quality protein and some greens to balance your meal.
Enjoy!
1.5 pounds of sweet potatoes1/4 cup olive oil1/2 tsp kosher or sea salt1/2 tsp paprika1/4 tsp cinnamonWash well – I like to leave the skin on for fiber and nutrients or you can peel the skin from the sweet potatoes.
Cut sweet potatoes into half-inch strips. Place them in a large Ziploc or sealable bag.
Mix the other ingredients into a small bowl and stir well. Pour into the sealable bag and close.
Shake the bag to mix up the liquid mixture amongst the sweet potato strips.
Heat the oven to 425 degrees F and spread the fries onto a baking sheet that has been sprayed with a non-stick cooking spray or use foil to line the baking sheet.
Place fries into the oven for 30 minutes. Spread the fries around and mix them up every 10 minutes during the 30 minutes.
Remove from the oven and serve.
Here are a few variations:
Use Yams instead of Sweet Potatoes to lower the glycemic index even more and utilize more of the calories for energy.
Leave the skin on to add fiber, which in return lowers the glycemic index.
Use olive oil, garlic (either powder (also garlic-herb salt free seasoning) or roasted garlic pulp), sea salt, a little ground red pepper and a little parsley instead of the ingredients below to give them an entirely new flavor.
Try all the variations and give them your own flare. Send me your ideas and I will share with our group.
Have a healthy afternoon
Coach Greg
Saturday, March 14, 2009
The Price of luxury
The Price of luxury… Another lesson from the Biggest Loser
So there they are, the black team who wins a night of luxury AND TEMPTATION –
And, they have the opportunity to choose fancy food, wonderful liquor, massage, pedicure, no workout for a day, etc… they were so excited that they had it all right in front of them.
Let’s back up a bit – The losers have been giving it everything they have to lose life changing amounts of FAT every week. They vowed to never be that fat again. They are dedicated, watching their diet, pushing past limits they never thought they could conquer.
And now faced with temptation away from the watchful eye of their trainer, they get a chance to step up or step in it.
They chose the luxury and seemed to forget all about their hard work and dedication.
And in one night, at one meal, they show what can happen when you give into temptation and peer pressure. The group of 5 consumed 15,000+ calories at the table before they went to the bar and kept drinking.
WOW! 3,000+ calories per person before the bar at one meal!
That equates to a pound of FAT each!
----------------------------------------------------------------------------------------------------
Lets sum this up.
I know all of you work hard for your fitness, health and weight loss, and we have talked about this many times, but watching someone else do it and realizing you might do this too, really hits home.
I am the first to say you have to live and enjoy life. Taste great foods and enjoy your friends and family.
However, Moderation and portion sizes are the key to keeping your hard work and success in tact.
Here are a few tips how to stay in control:
1) Plan your meal – Even at a restaurant, plan on choosing either just an entrée and healthy sides, or a little taste of appetizer or a few bites of desert and share and entrée. Either way, have a general idea of your entrée choice and stick to your plan. Don’t be swayed by others choices or peer pressure, “oh one meal won’t hurt you”. Yes it will.
2) Portion size – This is the key to keeping things in control. Keep your portion sizes of high calorie items small. No bigger than the palm of your hand. Even better, share with someone else to ensure you keep it small. Load up on fresh veggies to help fill you up.
3) Trade offs – If you have the choice of appetizer, bread or chips before a meal, or desert, etc. Choose one! - Make the choice of a small appetizer or a couple bites of desert, not both.
4) Awareness – Be aware of the calorie content of your choices. Even small amounts of all high calorie items will add up to too many calories. Keep your veggies steamed without sauces. Choose marinades over cream sauces. Choose steamed or grilled over fried to keep your calories down.
5) Intensity – And just in case you over do it – Get to a high intensity workout first thing the next morning to fire up your metabolic furnace and stay on course. Check out a couple of quick workouts at my blog, www.lefeverwellness.blogspot.com
Be well and enjoy life
Coach Greg
www.lefeverwellness.com
P.S. Newport Boot Camp starts Monday – Its swimsuit shapeup time!
Newport Coast - M/W/F
9am class # 5600.103
6:30pm class #5602.103
East Bluff - T/Th
6am # 3482.103
9am #3483.103
So there they are, the black team who wins a night of luxury AND TEMPTATION –
And, they have the opportunity to choose fancy food, wonderful liquor, massage, pedicure, no workout for a day, etc… they were so excited that they had it all right in front of them.
Let’s back up a bit – The losers have been giving it everything they have to lose life changing amounts of FAT every week. They vowed to never be that fat again. They are dedicated, watching their diet, pushing past limits they never thought they could conquer.
And now faced with temptation away from the watchful eye of their trainer, they get a chance to step up or step in it.
They chose the luxury and seemed to forget all about their hard work and dedication.
And in one night, at one meal, they show what can happen when you give into temptation and peer pressure. The group of 5 consumed 15,000+ calories at the table before they went to the bar and kept drinking.
WOW! 3,000+ calories per person before the bar at one meal!
That equates to a pound of FAT each!
----------------------------------------------------------------------------------------------------
Lets sum this up.
I know all of you work hard for your fitness, health and weight loss, and we have talked about this many times, but watching someone else do it and realizing you might do this too, really hits home.
I am the first to say you have to live and enjoy life. Taste great foods and enjoy your friends and family.
However, Moderation and portion sizes are the key to keeping your hard work and success in tact.
Here are a few tips how to stay in control:
1) Plan your meal – Even at a restaurant, plan on choosing either just an entrée and healthy sides, or a little taste of appetizer or a few bites of desert and share and entrée. Either way, have a general idea of your entrée choice and stick to your plan. Don’t be swayed by others choices or peer pressure, “oh one meal won’t hurt you”. Yes it will.
2) Portion size – This is the key to keeping things in control. Keep your portion sizes of high calorie items small. No bigger than the palm of your hand. Even better, share with someone else to ensure you keep it small. Load up on fresh veggies to help fill you up.
3) Trade offs – If you have the choice of appetizer, bread or chips before a meal, or desert, etc. Choose one! - Make the choice of a small appetizer or a couple bites of desert, not both.
4) Awareness – Be aware of the calorie content of your choices. Even small amounts of all high calorie items will add up to too many calories. Keep your veggies steamed without sauces. Choose marinades over cream sauces. Choose steamed or grilled over fried to keep your calories down.
5) Intensity – And just in case you over do it – Get to a high intensity workout first thing the next morning to fire up your metabolic furnace and stay on course. Check out a couple of quick workouts at my blog, www.lefeverwellness.blogspot.com
Be well and enjoy life
Coach Greg
www.lefeverwellness.com
P.S. Newport Boot Camp starts Monday – Its swimsuit shapeup time!
Newport Coast - M/W/F
9am class # 5600.103
6:30pm class #5602.103
East Bluff - T/Th
6am # 3482.103
9am #3483.103
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