The FAT Season
|
It's here...the "Fat" season.
Time to focus on staying fit.
But you ask.... isn't the fat season around Thanksgiving and the end of the year with all the parties and holiday festivities?
Yes it does ramp up heavy then (pun intended).
However, and this is a big however...
When you add Halloween and all the candy and treats, It actually starts about NOW!
Every store I go into has a sale on mega bags of chocolates and other "treats"
And the stores are fighting for your business with big discounts.
I want you to make it
through the rest of this year at or below your current weight, and or
size, and with an increased level of fitness and wellness.
I know you can do it.
It will take some work
It will take some willpower
It will take some encouragement and support from others (and me).
Here are a couple ways to help you avoid the "Fat" season- and end the year fitter than ever:
1) Delay your candy purchase until a day or two
before Halloween. If it's in your house, it presents an unnecessary temptation. How often do you eat something just because it's there?
2) Allow yourself just one piece of candy
(small size) in the morning and then one at night. Skip any other
desserts that you would normally eat after dinner and plan to eat well
balanced.
3) Only buy enough candy so that you expect to run out before the evening is over.
It's crucial to weight loss success to not have "trigger" foods lying
around - the temptation is often too great and most of us will fall
victim if its there. Right?
5) If you indulge a bit too much forgive and move on
- it's important to forgive yourself and move on. (Enroll in the boot
camps to get back on track) Dwelling on the past will not help your
success today.
6) Substitute your chocolate fix with something healthier. Fruit, veggies, Greek yogurt with berries, or (my favorite) a peanut butter Craver (http://lefeverwellness.getprograde.com/) will help to satisfy your cravings. And you can feel good about your choice.
What is Your best way to avoid the FAT season? Write back and let me know your tricks.
Plan to stay healthy and let me know how I can help you!
Dedicated to your health and wellness
Coach Greg
P.S.
Are you enrolled in boot camp or personal training to keep your metabolism on Fire? CALL TODAY! |
Friday, October 19, 2012
The FAT Season
Thursday, August 9, 2012
Surviving the OC Fair
Summer is officially here in Orange County, although truthfully, when is summer not here in Orange County? But during the months of July and August, it is officially summer. How do I know? Well, besides the calendar telling me so, I know it’s summer in Orange County because the Orange County Fair is here!!
The OC Fair is great. You can walk around, listen to music, ride rides, play games, and shop. But for most people, the OC Fair is a place to eat! There are some really interesting (a nicer way to say fattening) food choices at the fair. Every year I am amazed at how they can make Fat even FATTER!!
Here are just some of the food items available at the fair and their statistics (Stats courtesty of Calorieking.com):
Chilli Dog – 450 calories/ 32g fat/ 32g carbs
Fried Twinkie – 420 calories/34g fat/ 45g carbs
Cheese Fries – 645 calories/ 38g fat/ 62 carbs
Fried Chicken (1 piece) – 360 calories/ 21g fat/ 11 carbs
Last but not least….
Jumbo Twist Donut – 905 calories/ 49g fat/ 109g carbs
Who thinks of this stuff?
Keep in mind when cruising the fair that many of these items are not just fried; but they are battered first, THEN fried!! A double calorie whammy in one bite!
Ok, I don’t want to scare you away from stepping foot on the fairgrounds this year, because it’s a great place and a lot of fun. So, here is the important part---How can you avoid overeating and getting caught up in damaging all the hard work you have been putting in to your fitness health AND have enjoy the fair???
Here are your fair tips:
1) Eat before you go to the fair. Choose something healthy that is reasonably high fiber/high protein. This will help you feel full longer so you can enjoy all of the other attractions the fair has to offer without wanting to eat when you walk in the door.
2) Drink plenty of water – water helps you feel full and will help keep the fried food craving away.
3) Choose something healthier to eat – turkey leg, grilled corn, BBQ without all the starchy side dishes. (fried Veggies don’t count – they are still fried. Check stat below)
4) Choose one treat and share it – sharing is a great way to avoid overeating. Have a couple bites and pass it on.
And then be sure you are enrolled in our next boot camp or personal training to keep your positive fitness momentum. Your fellow boot campers are there for support too.
Write me back or post a comment and let me know what methods you used to avoid the food pitfalls of the fair.
Have a healthy day!
Coach Greg
The OC Fair is great. You can walk around, listen to music, ride rides, play games, and shop. But for most people, the OC Fair is a place to eat! There are some really interesting (a nicer way to say fattening) food choices at the fair. Every year I am amazed at how they can make Fat even FATTER!!
Here are just some of the food items available at the fair and their statistics (Stats courtesty of Calorieking.com):
Chilli Dog – 450 calories/ 32g fat/ 32g carbs
Fried Twinkie – 420 calories/34g fat/ 45g carbs
Cheese Fries – 645 calories/ 38g fat/ 62 carbs
Fried Chicken (1 piece) – 360 calories/ 21g fat/ 11 carbs
Last but not least….
Jumbo Twist Donut – 905 calories/ 49g fat/ 109g carbs
Who thinks of this stuff?
Keep in mind when cruising the fair that many of these items are not just fried; but they are battered first, THEN fried!! A double calorie whammy in one bite!
Ok, I don’t want to scare you away from stepping foot on the fairgrounds this year, because it’s a great place and a lot of fun. So, here is the important part---How can you avoid overeating and getting caught up in damaging all the hard work you have been putting in to your fitness health AND have enjoy the fair???
Here are your fair tips:
1) Eat before you go to the fair. Choose something healthy that is reasonably high fiber/high protein. This will help you feel full longer so you can enjoy all of the other attractions the fair has to offer without wanting to eat when you walk in the door.
2) Drink plenty of water – water helps you feel full and will help keep the fried food craving away.
3) Choose something healthier to eat – turkey leg, grilled corn, BBQ without all the starchy side dishes. (fried Veggies don’t count – they are still fried. Check stat below)
4) Choose one treat and share it – sharing is a great way to avoid overeating. Have a couple bites and pass it on.
And then be sure you are enrolled in our next boot camp or personal training to keep your positive fitness momentum. Your fellow boot campers are there for support too.
Write me back or post a comment and let me know what methods you used to avoid the food pitfalls of the fair.
Have a healthy day!
Coach Greg
Sunday, May 27, 2012
Holiday Weekend Fitness Survival Tips
It’s going to be a beautiful weekend and I know most of us will be celebrating with friends and family.
So let’s have a quick review of keeping our fitness progress in tact this weekend.
1) Get in a workout in the morning before a party or BBQ gathering to get your metabolism firing. – see below for a quick workout.
2) Don’t skip meals early in preparation of saving calories for later – this usually leads to overeating and storing ALL the calories you eat later.
3) Be aware of how much you are eating – grazing adds calories fast. One plate at meal time and be done.
4) Enjoy your meals – choose the foods you really want to eat, enjoy them, and skip the ones that you are eating just because they are there.
here is your quick workout for the weekend –get your family involved too
Make a quick intense circuit – 20 seconds high intensity and 10 seconds rest (only 10)
1-squats – drive from your heels
2-jumping jacks or cardio equivalent (weighted is extra credit)
3-active plank (shifting weight back or side, lifting arms, circles or swings etc)
4-skull crushers-or tricep dips on chair
5-push ups- fancy or regular, just crank them out
Or choose from my video list - http://www.youtube.com/watch?v=0UhKsX0uubM
Turn up your metabolic Fire
Please honor our country and our troops. Whether you are in favor of the military or not, our Freedom does NOT come free.
Salute to our military personnel, one and all. thank you!
Peace
Coach greg
Thursday, April 12, 2012
Spring Cleaning Your fitness
It’s Spring Time
One of our favorite times of the year.
Time to clean house, clean closet, cleanse your body, and prepare for summer.
Does this include your workout? You bet it does!
This is a great time to evaluate your workout and fitness.
Are you still in the gym with the same old routine?
If so, you are missing out on an opportunity to make a change, turn up your calorie furnace and energize your attitude and results.
I recommend making changes to your workout monthly for the most effective results for fat loss, toning, and strength.
As you may know, changing your workout periodically keeps your body in tip top shape.
The same old workout will result in less calories burned, over use of the same muscles, and what we truly don’t like…boredom.
- Here are a few tips for “spring cleaning” your workout.
1) If you are doing the same cardio program, change.
Move to bike, treadmill, elliptical, jogging… something different. This will accelerate your calorie burn and work new muscles.
Try an interval workout of one minute at medium intensity (60%), and 30 seconds of high intensity (90% not able to have a conversation), repeat as able.
2) If you are on a weight training program, change to intervals.
Perform a set of squats, then upper body, then cardio, and repeat with minimal rest. This will increase your heart rate and improve your conditioning.
3) Review your diet.
By diet I mean the food you consume. Are you eating 4-5 smaller meals per day? Are you including protein at every meal? Are you including veggies at every meal? One small change can make a difference.
As always, call or email me for assistance to help you get dialed in for spring and summer.
Yours in good health
Coach Greg
949-294-1790
One of our favorite times of the year.
Time to clean house, clean closet, cleanse your body, and prepare for summer.
Does this include your workout? You bet it does!
This is a great time to evaluate your workout and fitness.
Are you still in the gym with the same old routine?
If so, you are missing out on an opportunity to make a change, turn up your calorie furnace and energize your attitude and results.
I recommend making changes to your workout monthly for the most effective results for fat loss, toning, and strength.
As you may know, changing your workout periodically keeps your body in tip top shape.
The same old workout will result in less calories burned, over use of the same muscles, and what we truly don’t like…boredom.
- Here are a few tips for “spring cleaning” your workout.
1) If you are doing the same cardio program, change.
Move to bike, treadmill, elliptical, jogging… something different. This will accelerate your calorie burn and work new muscles.
Try an interval workout of one minute at medium intensity (60%), and 30 seconds of high intensity (90% not able to have a conversation), repeat as able.
2) If you are on a weight training program, change to intervals.
Perform a set of squats, then upper body, then cardio, and repeat with minimal rest. This will increase your heart rate and improve your conditioning.
3) Review your diet.
By diet I mean the food you consume. Are you eating 4-5 smaller meals per day? Are you including protein at every meal? Are you including veggies at every meal? One small change can make a difference.
As always, call or email me for assistance to help you get dialed in for spring and summer.
Yours in good health
Coach Greg
949-294-1790
Subscribe to:
Posts (Atom)