Category: Personal Training

Enjoy The Fourth Of July Without Worrying About The Weight Gain

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Two years ago our dog (Dillon) and I marched in our local parade on the Fourth of July. It was super exciting to be part of the celebration honoring the birth of our country and the people who fought for our freedom.  Our sweet Dillon went on to be in Heaven a little over a year later.  I will always be grateful for the memory of that special Fourth of July I shared with Dillon and the rest of our town.

However,  I have a confession to make.  There’s another reason I had agreed to do it.  I wanted the exercise.  It seemed like such a great way to get my workout in for the morning and celebrate at the same time.

One of my secrets to weight management without dieting is to get exercise on days I will be indulging. I don’t use this method only on the Fourth of July — I practice this principle all summer long!

Here are a few simple tips to help you enjoy your holiday without worrying about weight gain:

1) Exercise. If you are walking in your local parade, this is a great way to get exercise. Committing to an event will help keep you on track when you might be tempted to “blow off” exercise.

You don’t have to be in a parade to get exercise on the fourth.  You and your family and/or group could walk or hike before all of the grilling starts. Try calling to set it up in advance. If it’s too tough to fit in — plan fun, active games.  You can have a blast and help prevent the mindless snacking that can occur while visiting.

2) Go Light. Having a potluck? Bring the lighter version of your traditional dish. Something as simple as substituting regular mayonnaise with the light version can cut back significantly on calories! Google is great for helping you find the lighter fare without compromising taste. Ask other friends if they want to bring light dishes as well. If appropriate, why not make “cooking light” the theme?

Choose leaner meats for the barbecue. A Kielbasa sausage has 330 calories. That doesn’t include the bun.  Substitute with a chicken sausage that has 170 calories.

3) Make calorie conscious choices.  Enjoy the spread, however limit foods like chips and dip. A couple handfuls of chips and two tablespoons of dip is usually a serving and can have 200 calories easy! Load up on fruits, veggies, and green salad. Take smaller “taste size” portions of the heavier dishes like potato salad. This allows you to keep from feeling deprived and stay on target with your weight loss/management goals.

Substitute sparkling water or plain iced tea for sweet tea, energy drinks, and soda. Wine and beer have a lot less calories than blended “umbrella” drinks. If you plan on drinking some of your calories, you may want to skip dessert or vice versa.

Make a plan before the party starts. For example if the tea is sweet, I”ll choose water.

4) It’s only one day.  You have to really pig out to gain weight in one day. However, the fourth can set the tone for the rest of the weekend and even the summer. If you overdo it, get right back on your normal eating and exercise plan the following day.  It may take some self control, but you’ll feel better in the long run.

Have a super fun and safe Fourth of July!  Go out and create amazing memories with the ones you love that you will cherish forever.

God bless you and  America!
Jennifer

How To Enjoy This Holiday Season Without Weight Gain

It’s that time of year again! The Christmas decorations are going up and the parties have already begun.

Personally, I am so excited we are entering this time of year! However, from years of experience in the fitness industry, I know some of you are already thinking about how to enjoy the holidays without the weight gain. You might even be a bit nervous about succeeding.

The good news is it is totally possible  to enjoy the holidays without the weight gain!  All you need to do is follow some easy tips:

1) If you are currently losing weight congratulations! During the holidays, I recommend you set a very vital yet realistic goal. Maintain your weight. If you maintain your weight, you are already ahead when January comes! Keep it simple and realistic.

2) Now is not the time to stop exercising. As tempting as it is to skip exercise and snuggle on the couch with a glass of wine or cup of your favorite hot beverage, you want to get your calories burned so you can enjoy the special treats without the unwanted pounds.

3) Plan ahead. Schedule all your commitments for the season on your calendar. Schedule exercise time too. You may decide to exercise at home rather than drive to a gym. Try a mini-trampoline or an exercise video.

On days that are tightly scheduled, do your best to commit to a minimum of 20 minutes of exercise to keep your momentum and your metabolism boosted. Take advantage of every opportunity to be active that comes up.  Something is always better than nothing. Every minute of exercise counts!

4)  Do some off line shopping. You can get in your exercise while supporting your local businesses and salespeople. Win-win.

5)  Pay attention to portion sizes. Scan the table before serving yourself to help you plan your meal. Take larger portions of the fruits and veggies and smaller than normal portions of the richer fare like scalloped potatoes, prime rib, desserts, etc. Watch the dressings on the salad– put it on yourself and be conservative. Go for the dressings that will drip to the bottom of the bowl.

6)  If you do not already track your daily calorie intake, consider keeping track for the next 26 days to catch any potential weight gain before it happens.

Remember, it boils down to calories burned versus calories consumed, so choose treats wisely. Most of us only need about 1500-2000 calories daily, depending on the type of exercise we do and how much “lifestyle” activity we do each day. Save the higher calories for super special treats. Trade-offs work well. For example, if I have a glass of champagne, I will probably have only a bite of dessert.

7)  Wear form fitting clothes. This is a great way to keep weight from piling on. You will know if your weight is out of whack if those jeans feel a bit snug. You can take action to prevent further gain. – Courtesy of InStyle magazine

8)  Lighten up traditional recipes. Got to have your pumpkin pie? That’s okay! Choose lighter recipes than the more traditional fare. Cooking Light is one of my favorite magazines; however, there are many recipes on the web that have been modified to reduce calories and taste delicious.

9)  Avoid showing up to a party hungry. Keep low calorie snacks like fruit with you.  Eating something before you arrive will keep you from eating mindlessly. When you are starving, the tiny quiches look much more appealing than the fruit and veggie platters.

10) There are only a few days that are actual holidays–eat normally the rest of the days. Allow yourself to indulge on the actual holidays themselves — like Christmas Day, or New Year’s Eve.

On the rest of the days, stick as close to your normal healthy eating plan as possible. If you allow yourself a daily treat, that’s the time to work in a small piece of peppermint bark, or a small cookie.

Use these tips and you can enjoy the holidays without stressing out about the weight gain

If you have any personal secrets to keep you from gaining weight during the holidays, I’d love to hear about them.  You can share them by leaving a comment below!

Blessings to you and yours!

Jennifer

Balance is the Key To Long Term Weight Loss

 

If you’re alive and breathing it’s pretty difficult to get through one single day without media bombardment of the latest and greatest fad diet or workout.  While these various diets, potions, and exercise routines all boast phenomenal results, the reality is that most of these are unrealistic and next to impossible to sustain. In the worst case scenarios they can even be dangerous for your body.

Lost Weight Loss Wisdom?

 

The key to long term weight loss has been and always will  be a healthy, balanced approach. There’s nothing complicated about it and it does not require deprivation, pain, fancy shakes, eliminating whole food groups, or any other fad that’s out in the media.

However, it does require a little bit of knowledge, consistency, and planning.

Six Things to Remember to Find Balance

 

1)  Calories count.  In order to lose a pound of fat per week, a reduction of 500 calories per day is required.  A combination of exercise and adjustments to caloric intake is the most balanced approach to creating a caloric deficit. Free apps like loseit make it easy to track your daily caloric intake based on your weight loss goals.

While counting calories may seem restrictive, it’s actually empowering. If you treat calories like a bank account, knowing how much you can spend each day gives you flexibility. A great tip from celebrity trainer Jillian Michaels is to follow the 80/20 rule. Allow yourself 20% “fun calories” each day. Use the 20% for things like a glass of wine, small dessert, or any other special treat you enjoy.

2)  Meal planning. Have you heard the old saying “if you fail to plan, you plan to fail?” Planning what you will eat for the week takes the guesswork out of whether or not you are staying on track with your calorie cutting and weight loss goals. Use “light” or “low cal recipes” to keep the food choices interesting so you won’t feel deprived.

You don’t have to give up planning when eating out. Check out the menu online before you get to the restaurant. Use apps like loseit or healthy dining finder to help you evaluate menus. Choose your lower calorie meal before you arrive at the restaurant to avoid being tempted by the higher calorie choices.

Allow yourself to go for it once in awhile and forget about the calories. Have fun and don’t allow yourself to feel guilty. Simply get back on your plan the following day.

If you’re on vacation, make it your goal to not gain any weight. Use your loseit app to find out how many calories you can spend.

3)  Regular Exercise. Regular daily exercise combined with a healthy eating plan is the best recipe there is for weight loss and weight management. Shoot for 20 minutes per day of regular activity like walking, hiking, biking,swimming, etc.

5)  Leisure Time Activity. Use leisure time to relax AND burn calories. Try things like a walk on the beach, kayaking, horseback riding, walking your dog, or playing with your kids. You’ll not only feel rejuvenated, but you’ll contribute to your daily weight loss goals.

6)  Make sure your goals are realistic. You may not have the time nor the desire to do what it takes to look like a model on the cover of a health magazine. If you can’t go out to dinner once a week without “blowing” your plan, your weight loss goal will be very hard to maintain. Set a goal to reach a desired weight that allows you to look good, feel good, and enjoy yourself. Then stick to it.

Avoid letting the media or anyone else pressure you into thinking your goal isn’t good enough or that you should be comparing yourself to others. Bodies come in all shapes and sizes. What’s most important is that you are comfortable, happy, and satisfied with your own personal results.

Now, that my friend is balance!

To your health and fitness!

Jennifer

Questions or comments?  Please leave me a note below.  I love to hear from you!