Do you make a new years resolution every year? Is it the same every year?
Did you know that Fitness, weight loss, better health are at the top two or three for most people every year.
Why is that?
You know that your life is more fulfilling when you feel good about yourself, have more energy, are looking great, and all that equals feeling great.
Every year most people fall away from their resolution by February or March, and that’s a long time for most people.
How do I make this a life change rather than a flash in the pan, one day declaration?
Here is how to keep your fitness resolution…
1) Set attainable goals.
Write them down and put an attainable timeframe on your goals. I.e., 5 pounds down in January, 5 pounds in March, Half marathon in April etc.
Big pipe dream goals are a set up for failure so be reasonable and be sure you can get it done.
2) Keep yourself accountable.
Most resolutions fail because they are a “one time” declaration on New Years Eve on a whim.
If you are serious, pick someone in your life that will help you stay accountable to your goal daily, monthly, and yearly.
Share the details and be sure they are ready to help you achieve. (You can always send it to me; I will keep you on track)
3) Commit your goal to yourself and your family.
Share your goals for the year with your family and friends. The more you talk about it, the more you will feel a sense of commitment to your goals and the more people will ask you about how you are doing.
4) Stay strong
Lets not sugar coat this, changes to lifestyle are tough. It takes determination, focus and support from friends and family.
Focus on the people that support and encourage you. Keep in mind there will be the negative people but you can defeat them with your success.
I believe in you.
Please use me as your resource to help you achieve your goals for 2012.
Heres to a new and prosporous you in the new year.
Friday, December 30, 2011
Friday, December 23, 2011
Top 2 tips to avoid holiday weight gain
Hey Team
I know we all want to avoid the 5,7,10 lb weight gain that statistically happens during the holiday season.
Even better, my goal this year is to lose 5,7,10 lbs during the season and be on the positive end of the statistic.
How do we stay focused and on track?
As a general principal, we need to burn more calories than we consume. Its easy to consume 2000+, even 3000+ calories at a single meal, never mind the entire day.
My top 2 tips to focus on to stay on track:
#1 - Portion control – basically keep your meal to one plate. Even at a buffet or full spread party, you can enjoy, savor and indulge without overeating.
Keep serving sizes to about the palm of your hand (no fingers, and not piled high).
Think of your plate as divided into quarters – 1 quarter protein, 1 quarter starchy carbs, 2 quarters bright colored veggies (this doesn’t include sweet potatoes with butter and marshmallows). I’m also in favor of a bit more than 1 quarter protein if you desire.
#2 – Stay consistent with your exercise – Schedule your workouts like you would an appointment and be sure to keep it.
I recommend early in the day if possible. Most of us get increasingly busy in the afternoon and it’s easy to blow off your workout.
You can train with us, workout in your living room, the gym, our band program (www.fitbodybandprogram.com) or one of my quick workouts from the website. Just get in a workout.
Get an accountability buddy to help. Train with a friend who is counting on you to be there. I train with a friend and if our schedules don’t match, we are required to text “done” when we finish. We treat this as a competition for more fun and inspiration.
Check out my website for group training times and locations- we will hold you accountable and burn massive calories this season. www.lefeverwellness.com
Email me back or post here with your top recommendations for staying fit during the holidays.
I know we all want to avoid the 5,7,10 lb weight gain that statistically happens during the holiday season.
Even better, my goal this year is to lose 5,7,10 lbs during the season and be on the positive end of the statistic.
How do we stay focused and on track?
As a general principal, we need to burn more calories than we consume. Its easy to consume 2000+, even 3000+ calories at a single meal, never mind the entire day.
My top 2 tips to focus on to stay on track:
#1 - Portion control – basically keep your meal to one plate. Even at a buffet or full spread party, you can enjoy, savor and indulge without overeating.
Keep serving sizes to about the palm of your hand (no fingers, and not piled high).
Think of your plate as divided into quarters – 1 quarter protein, 1 quarter starchy carbs, 2 quarters bright colored veggies (this doesn’t include sweet potatoes with butter and marshmallows). I’m also in favor of a bit more than 1 quarter protein if you desire.
#2 – Stay consistent with your exercise – Schedule your workouts like you would an appointment and be sure to keep it.
I recommend early in the day if possible. Most of us get increasingly busy in the afternoon and it’s easy to blow off your workout.
You can train with us, workout in your living room, the gym, our band program (www.fitbodybandprogram.com) or one of my quick workouts from the website. Just get in a workout.
Get an accountability buddy to help. Train with a friend who is counting on you to be there. I train with a friend and if our schedules don’t match, we are required to text “done” when we finish. We treat this as a competition for more fun and inspiration.
Check out my website for group training times and locations- we will hold you accountable and burn massive calories this season. www.lefeverwellness.com
Email me back or post here with your top recommendations for staying fit during the holidays.
Saturday, November 19, 2011
The Turkey Nap and Tips
It’s the season to talk about the much publicized turkey nap - caused by the evil Tryptophan!
Most interesting to me is that during the other 11 months of the year you don’t hear anyone talk about needing a nap after eating a turkey sandwich…..hmmmm wonder why?
--------------------------------------
A small bit of science- tryptophan is an amino acid that can have effects on relaxation. Tryptophan helps the body produce the b- vitamin niacin, which then helps the body produce serotonin, a chemical that acts as a calming agent in the brain and plays a key role in sleep. – ok enough science.
FYI - Other foods that are considered sources of tryptophan are dairy products, beef, poultry, barley, brown rice, fish, soybeans, and peanuts. - Do you need a nap after reasonable consumption of these?
-------------------------------------
Here are 5 reasons you may feel sleepy after a big holiday meal;
Carbohydrate overload – A heavy carbohydrate meal will increase insulin levels, which lowers amino acid levels in blood, creating an increase in the relative level of tryptophan in the blood. Serotonin may then produce a sleepy feeling. This can happen at any meal. How do you feel after a big Italian meal with pasta? Sleepy right?
Fatty food – A meal rich in fats slows down the digestive system and requires lots of energy to digest. Blood flow is redirected to your stomach rather than the rest of your body, leaving you with less energy overall and a lot more calories to pack on your mid-section. And is a contributor to naps and fatness.
Alcohol - Alcohol is a central nervous system depressant. A drink or two can be processed by your body typically without any ill effects. However start getting to the “few” and “many” drinks as part of the holiday celebration will add tons of calories and be a nap-factor. (Too many can add to the lampshade on your head factor)
Overeating -Your body requires a great deal of energy to digest a large meal (particularly high fat and high carbohydrates). When your stomach is full, blood is directed away from other organ systems, including your nervous system. And of course you know by now…you will feel the need to snoooooze. Eat smaller portions of the items you really want. Don’t waste the calories just because food is in front of you.
R&R - Often the most relaxing part of the festivities is likely to be the meal (suppose that depends on your relatives). No matter what you may have been doing throughout the day, Thanksgiving dinner provides an opportunity to sit back and relax, eat a big meal watch some football and,…. guess what? zzzzzzzzzzzzzzzzzz
A couple of quick tips to keep your energy levels up:
1) Snack on the fruits and vegetables (minimal dip) to keep calorie count down.
2) Eat a balanced turkey dinner - balance turkey or protein, a good helping of veggies and smaller servings of potatoes, breads etc.
3) Reasonable serving sizes - Eat one plate of food and be finished. Try everything but keep the servings sizes of heavy carb and fat foods small. Taste, enjoy, savor, and move on.
4) Beverages – be aware of high calorie celebratory drinks – especially alcohol. Have a couple for the entire day.
5) Exercise – get a workout in before your festivities to increase your metabolism and burn calories – a great healthy start.
******************************************************************
Most of all – enjoy your time with friends and family. We all have so much to be thankful for – stop and take a minute with your family to be thankful.
I am thankful for all of you!
Happy Thanksgiving.
Most interesting to me is that during the other 11 months of the year you don’t hear anyone talk about needing a nap after eating a turkey sandwich…..hmmmm wonder why?
--------------------------------------
A small bit of science- tryptophan is an amino acid that can have effects on relaxation. Tryptophan helps the body produce the b- vitamin niacin, which then helps the body produce serotonin, a chemical that acts as a calming agent in the brain and plays a key role in sleep. – ok enough science.
FYI - Other foods that are considered sources of tryptophan are dairy products, beef, poultry, barley, brown rice, fish, soybeans, and peanuts. - Do you need a nap after reasonable consumption of these?
-------------------------------------
Here are 5 reasons you may feel sleepy after a big holiday meal;
Carbohydrate overload – A heavy carbohydrate meal will increase insulin levels, which lowers amino acid levels in blood, creating an increase in the relative level of tryptophan in the blood. Serotonin may then produce a sleepy feeling. This can happen at any meal. How do you feel after a big Italian meal with pasta? Sleepy right?
Fatty food – A meal rich in fats slows down the digestive system and requires lots of energy to digest. Blood flow is redirected to your stomach rather than the rest of your body, leaving you with less energy overall and a lot more calories to pack on your mid-section. And is a contributor to naps and fatness.
Alcohol - Alcohol is a central nervous system depressant. A drink or two can be processed by your body typically without any ill effects. However start getting to the “few” and “many” drinks as part of the holiday celebration will add tons of calories and be a nap-factor. (Too many can add to the lampshade on your head factor)
Overeating -Your body requires a great deal of energy to digest a large meal (particularly high fat and high carbohydrates). When your stomach is full, blood is directed away from other organ systems, including your nervous system. And of course you know by now…you will feel the need to snoooooze. Eat smaller portions of the items you really want. Don’t waste the calories just because food is in front of you.
R&R - Often the most relaxing part of the festivities is likely to be the meal (suppose that depends on your relatives). No matter what you may have been doing throughout the day, Thanksgiving dinner provides an opportunity to sit back and relax, eat a big meal watch some football and,…. guess what? zzzzzzzzzzzzzzzzzz
A couple of quick tips to keep your energy levels up:
1) Snack on the fruits and vegetables (minimal dip) to keep calorie count down.
2) Eat a balanced turkey dinner - balance turkey or protein, a good helping of veggies and smaller servings of potatoes, breads etc.
3) Reasonable serving sizes - Eat one plate of food and be finished. Try everything but keep the servings sizes of heavy carb and fat foods small. Taste, enjoy, savor, and move on.
4) Beverages – be aware of high calorie celebratory drinks – especially alcohol. Have a couple for the entire day.
5) Exercise – get a workout in before your festivities to increase your metabolism and burn calories – a great healthy start.
******************************************************************
Most of all – enjoy your time with friends and family. We all have so much to be thankful for – stop and take a minute with your family to be thankful.
I am thankful for all of you!
Happy Thanksgiving.
Sunday, October 30, 2011
Pumpkin Turkey Chili
Tiffany made this chili (recipe from allrecipes.com) for us and for her work. Everyone loved it!.
Try it and let us know how you like it.
PUMPKIN TURKEY CHILI
Ingredients:
• 1 tablespoon vegetable oil
• 1 cup chopped onion
• 1/2 cup chopped green bell pepper
• 1/2 cup chopped yellow bell pepper
• 1 clove garlic, minced
• 1 pound ground turkey
• 1 (14.5 ounce) can diced tomatoes
• 2 cups pumpkin puree
• 1 1/2 tablespoons chili powder
• 1/2 teaspoon ground black pepper
• 1 dash salt
• 1/2 cup shredded Cheddar cheese
• 1/2 cup sour cream
Directions
1. Heat the oil in a large skillet over medium heat, and saute the onion, green bell pepper, yellow bell pepper, and garlic until tender.
Stir in the turkey, and cook until evenly brown. Drain, and mix in tomatoes and pumpkin. Season with chili powder, pepper, and salt.
Reduce heat to low, cover, and simmer 20 minutes.
Serve topped with Cheddar cheese and sour cream. (skip this to lower fat content)
ALso try garnishing with jalapeno peppers and cilantro.
Nutritional Information
Amount Per Serving Calories: 285 | Total Fat: 16.6g | Cholesterol: 76mg Powered by ESHA Nutrient Database
Prep Time:
10 Min
Cook Time:
20 Min
recipe from www.allrecipes.com
Try it and let us know how you like it.
PUMPKIN TURKEY CHILI
Ingredients:
• 1 tablespoon vegetable oil
• 1 cup chopped onion
• 1/2 cup chopped green bell pepper
• 1/2 cup chopped yellow bell pepper
• 1 clove garlic, minced
• 1 pound ground turkey
• 1 (14.5 ounce) can diced tomatoes
• 2 cups pumpkin puree
• 1 1/2 tablespoons chili powder
• 1/2 teaspoon ground black pepper
• 1 dash salt
• 1/2 cup shredded Cheddar cheese
• 1/2 cup sour cream
Directions
1. Heat the oil in a large skillet over medium heat, and saute the onion, green bell pepper, yellow bell pepper, and garlic until tender.
Stir in the turkey, and cook until evenly brown. Drain, and mix in tomatoes and pumpkin. Season with chili powder, pepper, and salt.
Reduce heat to low, cover, and simmer 20 minutes.
Serve topped with Cheddar cheese and sour cream. (skip this to lower fat content)
ALso try garnishing with jalapeno peppers and cilantro.
Nutritional Information
Amount Per Serving Calories: 285 | Total Fat: 16.6g | Cholesterol: 76mg Powered by ESHA Nutrient Database
Prep Time:
10 Min
Cook Time:
20 Min
recipe from www.allrecipes.com
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