Category: Personal Training

Breakfast Can Help You Lose Weight!

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If mornings at your house are anything like mine, time is precious during those early hours! For many Americans, coffee is the breakfast of choice. You may be saying, “I know where you’re going Jennifer, but I just don’t have time!” Or, “I’m not hungry in the morning.”

You are not alone! These are common reasons for skipping breakfast. However, after you read this article you may want to consider eating a little something before you head out the door.

How breakfast helps you lose weight:

1) Jump starts your metabolism!  Once you are awake the body has already been fasting for an average of 10-12 hours depending on eating and sleeping patterns.

Skipping breakfast increases the fast to approximately 15-20 hours. This keeps the body from producing the enzymes needed to metabolize fat to lose weight. By eating breakfast you actually increase your metabolism!

2)  Battles binging! Skipping breakfast will make you ravenous later in the day and may cause you to overeat. You may find yourself nibbling mindlessly throughout the day. Combine a slow metabolism with that and you have a great formula to sabotage your weight loss plan!

3)  Inspires healthy choices!  Regular breakfast eaters have been proven to eat less throughout the day, pick healthier foods, and exercise.

It’s no secret that breakfast is the most important meal of the day.  So how do you battle the obstacles holding you back?

1)  No time!  Make it to go and eat it at work. Try pre-cooked eggs and oatmeal from the night before. Or, toast a whole wheat english muffin and make a healthy breakfast sandwich.

2)  Not hungry! Start by having a piece of fruit in the morning. This will still break the fast and stabilize blood sugar. Work you way up to adding protein. Try a hard boiled egg, peanut butter, or yoghurt. Make it a goal to finish your entire breakfast by 10:00 a.m.

Make smart choices!

Since breakfast sets the pace for the rest of your day, you want to make wise choices.

When focusing on weight loss and management, a 300-450 calorie breakfast is a good target. If you are eating cereals, read the labels and pay close attention to serving sizes and calorie count. Granola is best used as a condiment rather than a meal.

Here are some examples of low-cal filling breakfasts:

Breakfast #1

  • Two fried eggs with a tablespoon of salsa
  • 1 serving of oatmeal with a tablespoon of coconut oil & blueberries

Calories: 435

Note: On this breakfast I eat a 1/2 serving of oatmeal. A full serving is too filling for me. You will want to experiment. I eat a snack around 10:00 a.m., usually a piece of fruit.

Breakfast #2 (replaces the fast food breakfast sandwich)

  • Whole wheat english muffin sliced & toasted
  • 1 fried or scrambled egg
  • 1 slice light cheese
  • 1 piece of nitrate free ham
  • Optional piece of fruit

Calories in sandwich: 329

Breakfast #3

  • 1 cup lowfat yoghurt
  • I tablespoon agave nectar
  • 1/4 Granola
  • Handful of blueberries

Calories: 370

If you already eat breakfast at least five days per week you are on the road to success. If you are just getting started, I hope this article has motivated you to incorporate exercise into your routine.

Have a quick, healthy breakfast you’d like to share? Please leave a comment below. I’d love to hear from you!

Blessings to you and yours!

Jennifer

 

Tips for Your Summer Weight Loss Plan

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Summer has arrived! This means vacations and lots of outdoor festivities!

Summer is also the easiest time of year to lose weight. An abundance of daylight, outdoor activities, and fresh fruits and vegetables all contribute to easy weight loss.

But don’t get caught in these traps!

1) The snack trap!  With summer barbecues come lots of chips, dips, & appetizers. Did you know that a serving of chips is usually between 9 and 16 chips; and that a serving of dip is usually two tablespoons? Go ahead and taste, but step away from the table to have a conversation.

Avoid sitting down in front of these yummy temptations! This can lead to mindless eating and lots of unwanted calories.

2)  Use this strategy at vacation buffets. Cruises and hotels offer wonderful buffets. However, when I have a choice between ordering from the menu or the buffet I will usually pick the menu. This helps me avoid overeating.

If the buffet is all you have to choose from, or you really want to try the food, then keep portion sizes in mind. Remember you will be eating lunch and dinner! You may not want to spend all of the calories at breakfast. If breakfast is your favorite meal and you want to splurge, then consider a salad for lunch.

3) Watch for hidden calories!  Summer is the time for blended drinks with lots of fresh fruit. These can be loaded with calories. Treat tropical drinks as a dessert if weight loss is the goal.

The same goes for the whipped drinks at the coffee shop! A Starbucks Frappucino can be anywhere from 290-490 calories!

4)  Don’t let the heat stop you!  Hot weather can cause us to slow down a bit. Your body is telling you to pay attention to the heat.

Exercise outdoors in the early morning or evening when in a hot climate. Or exercise in an air conditioned environment. Many hotels and cruises offer morning classes for this reason.

5) Make sure to hydrate! Watch your water intake even if you are spending the day by the pool. Water wipes the perspiration off of your body, yet your body continues to perspire in the pool. If you get dehydrated, heat stroke can occur.

If you’re not sure how to tell when you are dehydrated, you can refer to one of my recent articles on How Water Helps You Lose Weight.

Play a little for weight loss!

Think about outdoor activities that you and your family enjoy. Then, incorporate physical activity into your summer plans.

For example, I love to sit on the beach all day long! It’s so peaceful and I leave totally restored. To counter the sitting, we go for a walk and play in the surf with our dogs. Carrying all of the gear down to the beach is a pretty good warm-up!

There are so many ways to burn calories while having fun! Try Frisbee, Flag Football, swimming, boating, and body surfing. It doesn’t have to be formal. If it seems like a chore, pick something else!

Most of all have fun!  Make sure you rest, play, laugh, and relax!

What’s your favorite summer activity? I’d love to hear what you have to share!

Blessings to you and yours!

Jennifer

The Benefits of Outdoor Exercise

You’re going to say “no way!”

Years ago I switched from being a “gym rat” to an outdoor exerciser. I remember it well.  I looked around at the flourescent lighting and the hamster wheels (“cardio” equipment) and said to myself “I’m done!”.

I know what you’re thinking. You’re a personal trainer. That’s not possible!

Please don’t get me wrong. Gyms are a great place to exercise and I am a huge fan of indoor cardio equipment — especially when it is raining! I just realized that I live in California. The weather is great most of the time. And, what the heck was I doing inside exercising?

My dogs led the way!

At the time, I had overworked and over-trained myself and was dealing with low energy as well as depression.  I wasn’t up for super intense workouts so I left the gym and started walking my dogs every night.

The transformation was amazing! I got my energy back — and my enthusiasm. I also realized that you do not have to beat your body to a pulp in a gym to be fit.

I realize that not everyone is where I was at. However, sooner or later everyone deals with stress in their life.

Research Confirms it!

A recent review of studies published in Environmental Science & Technology that focused on “outdoor exercise” discovered that physical activity in natural areas decreases the risk of mental illness and improves one’s sense of well-being.

Here’s what the researchers found:

  • Two out of three participants said they had improved self-esteem.
  • Two out of three people had improved mood.
  • Three out of four people felt less depressed, tense and angry.

It gets better! The study found that just five minutes a day does the trick!

Here’s what else they said:

Exercising in natural environments was associated with greater feelings of revitalization, increased energy and positive engagement, as well as decreases in tension, confusion, anger and depression.

Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date.

This may explain why walking is still the number one exercise of choice for Americans. We like to be active and outdoors. Even more important, we tend to exercise more consistently when it is outdoors!

Here’s how to get started:

So what does this mean for you? If you already exercise outdoors, you are benefiting in multiple ways. If you are just getting started, start with five minutes of outdoor exercise to improve psychological well-being. Work up to twenty minutes and you have now started an exercise routine!

You will get more value from consistent shorter bouts than inconsistent hour-long workouts.

Here’s some ways to get started:

  • Walk at lunch
  • Walk after dinner
  • Play in the park
  • Take a hike
  • Walk on the beach
  • Try light jogging
  • Play a sport
  • Swim
  • Walk your dog

If you really like the gym, do not stop! Consider cross training with some outdoor activities. It doesn’t have to be formal exercise. Just being outdoors is what matters!

With summer here and so much positive research behind outdoor activity, I encourage you to get creative this summer. Try new activities. Visit new beaches and parks. Turn off the screens and get outside!

Let me know what you come up with. I love to hear from you!

Blessings!

Jennifer