Elite Fitness Solutions

Everyone has their own personal obstacles when it comes to achieving their goals. When it comes to fitness and fat loss, some find getting started with and sticking to a workout routine to be the “sticking point”. For others, the nutritional aspect is where they have the most difficulty. I find that in our facility for most, it’s the nutrition that needs the work.

I guess in hindsight, that would be because we take the guesswork out of the workout…

Nutrition on the other hand, is something that they have to be accountable for. We give them guidelines, but can’t be there all day giving direction as far as what to eat and when.

This keeps me thinking about how to make nutrition easier to handle, stick to, and be successful with. I recently sat down with a client that has been having difficulty to come up with a strategy for her nutrition.

Here are the three steps we used.

1. Keep at least a week’s worth of food logs, including time of meal, and what the meal was.

2. Review the food log to see the following

~What types of foods you eat regularly

~Where are your biggest obstacles during the day?

3. Based on the review of your food log, come up with 2-3 options for each meal time.

This client walked away no longer feeling lost with her nutrition. We made it simple, we gave her realistic options based on her current food likes and dislikes, and I’ll be checking back in next week to see if there’s anything that needs to be re-visited.

I suggest that if nutrition is your stumbling block, you use the three strategies above, and follow the nutrition guidelines listed here to come up with your own simple, personalized nutritional plan.

9 times out of 10, it’s not having any sort of strategy or plan that will sabotage your success!

Share on Facebook

Generally, pancakes are something to avoid when looking to achieve fat loss goals. The version grandma used to make is typically low in protein and fiber, and very high in simple carbs, which equals increased cravings and a diet disaster later in the day.

However, with these two recipes, pancakes can now be added back into the nutritional mix! They’re easy to make, and best of all delicious to eat!

The first recipe is compliments of Jayson Hunter, Registered Dietition, and co-owner of the supplement line that we carry called ProGrade. To get the recipe, CLICK HERE.

The second recipe is by yours truly, and goes as follows…

2 C whole wheat flour

3 tsp. baking powder

1 Scoop Vanilla Protein powder

2 C skim or 2% milk (more if needed to thin)

3 egg white

1/4 C EVOO (extra virgin olive oil) or Canola Oil

1 tsp. cinnamon

1 tsp. vanilla extract

Heat skillet or griddle to 375 degrees. In large bowl, combine all ingredients. Mix until large lumps disappear.  Pour about 1/4 cup batter into hot skillet. Turn pancakes when edges look cooked and bubbles begin break on surface.

You can also add 1/2 C fresh blueberries to either recipe.

Make sure not to drown your pancakes in syrup… and to use pure maple syrup, not maple flavored syrup…

Share on Facebook

If that’s you, I challenge you to hold you, your child and your family to a higher standard when it comes to nutrition.

Trust me, this isn’t a judgement. I have to constantly remind myself of this as well. Running a business full time, keeping up with the demands of a household, raising a four year old, and cooking meals seven days a week allows for many moments of “let’s just go out to eat”. Moments that I am usually able to talk myself out of, and feel better for having done so on the flip side.

Childeren are precious little people that are growing! Let’s ensure that it’s up and down, and not side to side. Nutrition can make a huge impact on them both mentally and physically.

Take one study for instance that shows that children who eat more than 12 hot dogs in a month have nine times the risk of developing childhood leukemia! Now, that’s something that didn’t sit lightly with me. I know parents (myself included) that at times fall back on quick and easy as I mentioned above, and know that there are certain things (like hot dogs) that kids will eat almost every time.

Something like this study just magnifies how nutrition and sometimes more importantly, the lack of it can impact a child’s life!

“But my kid is a very picky eater”.

This is a tough one. Especially for tired, worn out moms that don’t want to deal with the impending “fight” that this can cause.

Well, here’s 5 ways I’ve gotten my four year old involved to make her excited about eating fruits and veggies that she’d otherwise turn her nose up at…

1. Put them in charge. Every time she goes shopping with me, she’s got her own “list”. I’ll even have her write them down on her own piece of paper (I write them down as well on my list so that I can later translate her list in the store).

When I can, I put her in charge of things that she can also choose out a flavor or type, such as apples or yogurt.

This not only makes her excited about what she’s chosen, but makes the trip to the grocery store more interesting for her as well.

2. Make them sous chef. Shilo even has her own apron, which she is proud to wear. I found hers at Ross for about $10. You can also get a safe kid’s knife from Pampered Chef for $3 that can be used to cut apples, potatoes, cheese, etc.

Shilo helps me pour ingredients in to be mixed, and will help with the mixing, cutting, and preparation of most meals. By getting them involved, the meal becomes something they are proud of, and excited to eat, rather than some mystery dish they’re unsure of that you’ve set in front of them to eat.

Shilo at times will run to find James to let him know when dinner is ready, watch him take his first bite and eagerly ask him how he likes the dinner she helped make.

3. Have a “No thank you” bite rule. This is something I had picked up on from the pre-school that Shilo goes to.

Instead of the children just being allowed to dismiss something as unedible, they must first take a “no thank you” bite. Many times the child will still dismiss it after choking that bite down, but there are times that they realize that what they were disgusted by really isn’t half bad.

4. Explain your reasoning. Many times “because I said so”, or “because it’s good for you” are easy default answers. However, curious, intelligent minds respond so much better to an explanation. It does take a minute to do this, but I’ve explained the benefit of eating spinach, or broccoli, or tomatoes, etc. to Shilo and she now eats all three.

5. Don’t be the “short order cook”. As stated above, our children are intelligent, I’m sure I don’t need to remind you of this.

If given alternatives, they’ll take it. If you say “this is all that I’m going to make”, and 15 minutes after dinner allow them to have something of their choosing, they’ll remember that and default to their post dinner meal.

However, making the sometimes difficult decision to hold your ground on what’s being served will in the long run work to your advantage.

Trust me, kids are resilient and won’t starve to death, inspite of the trauma they seem to be in the first few evenings this rule is set.

They’ll learn that you’re serious and start taking advantage of the nutritious meal you’ve prepared. This isn’t mean or cruel, it’s being a loving parent, and doing what is best for your child inspite of them thinking otherwise.

We all want the best for our children, and when mealtime comes around, what they think is best and what you know is best can be two completely opposite things. Start establishing good habits while they’re young and you’ll have a thriving, healthy individual!

Share on Facebook

The Carbohydrate or “Carb”

This can be such a confusing thing when it comes to how much to consume and what type. There’s “low carb”, “no carb”, “clean” carbs, “complex” carbs, “simple” carbs, and on and on.

So, what is this thing that has so much attention on it?

Well, by Webster’s definition:

Carbohydrate: car-bo-hy-drate

Function: noun

Date: circa 1869

: any of various neutral compounds of carbon, hydrogen, and oxygen (as sugars, starches, and celluloses) most of which are formed by green plants and which constitute a major class of animal foods.

Okay…

That’s pretty broad. Carbs are our main source of energy, so they are a pretty important element in our daily nutrition. Without them, our body doesn’t function properly, and we can feel sluggish.

Basically, carbs can be divided into two categories: Simple and Complex

Simple: All carbs are made up of units of sugar. Those that contain only one sugar unit (monosaccharides) or two sugar units (disaccharides) are referred to as simple sugars. Simple sugars are sweet in taste and are broken down quickly in the body to release energy. Two of the most common monosaccharides are glucose and fructose. Glucose is the primary form of sugar stored in the human body for energy. Fructose is the main sugar found in most fruits.

Complex: Complex carbohydrates are long chains of simple sugar units bonded together (for this reason the complex carbohydrates are often referred to as polysaccharides).

When you look at your nutrition and where and how to fit carbs into your diet, a good rule of thumb is the less processing that’s put into the item, the better it is going to be for you.

Items that can easily be classified as “simple” carbs to avoid such as cookies, chips, crackers, candy, white bread, rice and pasta, etc. should be included on ocassion.

“But my snack pack only contains 100 calories…it’s good for my diet” you may say. Well, yes if you’re looking at your quantity, and not your quality. This again brings me to my argument that the quality of your nutrition overrides the quantity almost every time.

Simple carbs, even though they’re fat free, and low in calories only give you a temporary energy boost and feeling of satisfaction. What’s worse is when your body realizes that it didn’t recieve anything in the way of nutrition (vitamins, minerals, etc.) and starts to send an even stronger signal that it still needs something.

Add to your new, stronger sensation of hunger the craving that your body addapts for these simple sugars, and you are setting yourself up for a rough ride.

Surround yourself with simple carbs, and you will most likely find yourself being controlled by your food. What you “can” and “can’t” resist, the inner struggle of how much you want something, but shouldn’t…

Complex carbs present a different scenario. They are loaded with vitamins, minerals and fiber, and provide a great source of energy and satisfaction, and are a key part of any successful nutrition plan.

Make sure to include a variety of whole grains (such as quinoa, bulgar wheat, wild rice, etc.), fruits (nature’s perfect sweet snack, usually in a convenient easy to carry “package”) and veggies in your daily nutrition, and you will have the energy and mental clarity to successfully achieve your goals!

We ask our clients to completely cut out simple carbs from their diet, with the exception of an ocassional “cheat” meal. Everything is fine in moderation. Shilo and I shared some organic ice cream last night. It was delicious and satisfying.

When you can cut out the processed, nutritionally void foods 90% of the time, you can indulge the other 10% on just about anything you’d like without skippng a beat on your journey to your ideal body!

Share on Facebook

There are studies that showing that if you log your food intake, you are far more likely to be successful with your fat loss goals.

It’s amazing to see how easily things “slip through the cracks” when you’re not paying attention. However, when everything is being logged, it makes you think twice about what you’re consuming. It can also serve as a tool to correct habits or eating patterns you may otherwise be unaware of.

I’ll be honest, for me keeping a food log is difficult to do! However, it can provide such great info when I’m looking to make some changes that it’s worth it to set my excuses aside

Meal #1

5:40am

1/2 Protein Shake (bananas, protein powder, peanut butter, coffee)

Meal #2

6:40-7:30 am

Post Workout Shake (Protein powder, water)

Meal #3

9:00 am

1/2 Protein Shake (same as above)

Meal #4

10:00 am

Berries n Yogurt (blueberries, raspberries, blackberries, plain yogurt)

Meal #5

12:30 pm

Chicken Salad and Spinach Salad (baby spinach, chicken breast, canola mayo, balsamic vinegar, garlic salt)

Meal #6

3:00 pmBerries n Yogurt (same as above)

Meal #7

4:30 pm

Carrots n Trail Mix (2 large carrots, 2 handfuls raw nuts and dried fruit mix)

Meal #8

6:45 pmChicken, Bulgar Wheat, Salad (Baby spinach, home made EVOO balsamic vinaigrette, lightly breaded chicken with home made honey mustard dipping sauce, bulgar wheat)

Share on Facebook

Kefir is a staple in our household. While I typically explain it as a type of yogurt drink, in researching for this post, discovered there was much more to it than the simple explanation I had been giving! I got most of my information from a website called allaboutkefir.blogspot.com

While there were many other resources, including wikipedia.com and kefir.net, I found that with just a few edits here and there, all about kefir had a great overview of what Kefir is, and the many benefits from consuming it.

I hope after reading this, you decide to make Kefir a staple in your household as well!

Kefir, pronounced (kef e-er) is a refreshing cultured-milk beverage that is loaded with nutritional benefits. It’s made by culturing fresh milk with kefir grains. Kefir grains are not to be mistaken for cereal grains; they are a soft, gelatinous white biological mass of proteins, lipids (fats), and a soluble-polysaccharide kefiran complex. They are famous for there vast mixture of specific friendly (LAB) Lactic-acid Bacteria and yeasts.

This is the most potent source of probiotics (friendly bacteria) you can find. In most probiotic pills found in stores you will find about 15 different strains of friendly bacteria, for example (Lactobacillus bugaricus and Streptoccocus thermophilus) are just 2 of the more well known strains.

However, Mother Nature has out done the laboratories. A natural kefir grain contains 42 different strains of friendly bacteria. There is simply no comparison.

HOW DOES KEFIR COMPARE TO YOGURT?

While both Kefir and yogurt are cultured milk products, they contain different types of beneficial bacteria. Yogurt contains transient beneficial bacteria that keep your digestive system clean and provide food for the friendly bacteria that are already present. Kefir actually helps to colonize your intestinal tract — a feat that yogurt cannot match.

-Additionally, Kefir contains several major strains of friendly bacteria not commonly found in yogurt: Lactobacillus Caucasus, Leuconostoc, Acetobacter species, and Streptococcus species. It also contains beneficial yeasts, such as Saccharomyces Kefir and Torula Kefir, which help balance the intestinal flora, including promotion of beneficial yeast in the body by penetrating the mucosal lining.

They form a virtual SWAT team that housecleans and helps strengthen the intestines.

Kefir’s active yeast and bacteria may provide more nutritive value than yogurt by helping digest the foods that you eat and by keeping the colon environment clean and healthy. The curd size of Kefir is smaller than yogurt, so it’s also easier to digest, making it an ideal food for babies, the elderly, and anyone with digestive health concerns.

NUTRITIONAL VALUE
If you’re looking for a good probiotic supplement, go for the best; Kefir. Many manufacturers of probiotics claim that their pills contain 15 billion bacteria at the time of processing. And that it would take tubs of yogurt or gallons of kefir to receive the same amount of friendly bacteria.

First of all, let’s not forget that these companies acquire their products directly from these whole food fermented-milk products. As previously mentioned, they pull nutrients out of whole foods and turn around and sell them right back to you.

Numbers don’t lie
* One capsule of man-made probiotics normally contains about 15 billion bacteria.

* One small bowl of fresh yogurt (500 ml), contains about 1.5 trillion beneficial organisms. – 100 times more than a 15 billion capsule.

* And one small bowl of fresh kefir (500 ml), contains as many as
5 trillion beneficial organisms. Almost 400 times more than a capsule.

Kefir and other fermented milk products contain buffering agents that nourish and protect the lactobacillus from bile acids in the stomach. This way they can make it into the intestines where they produce Vit. B-12 and help to breakdown and package food for excretion. Milk products are such strong buffering agents that even poison control centers recommend drinking milk when confronted with a poison situation.

Bacteria in pill form are in a dormant cycle and the bacteria in kefir and yogurt are alive and well, making them much more fit to adapt to sudden changes in environment as they enter the body.

These fermented milk products are considered functional foods because they function as health promoting foods. Probiotic pill supplements only offer one thing, bacteria. Fermented Milk offers much more; minerals, vitamins, amino acids, L-carnitine, good fats, antimicrobial agents and more.

Scientist tested the kefir in the Caucasus Mountains for any type of harmful bacteria. But much to their surprise, they found nothing. Deep in the mountains where sanitary conditions are much worse than ours, the scientist refused to believe there was no harmful bacteria to be found. Creating a possible scenario that a piece of animal fecal matter would fall into the milk, they injected the E. Coli bacteria into the kefir. Within 24 hours the E. Coli was destroyed by Kefir’s benificial bacteria! Kefir has also demonstrated the ability to kill H. pylori infections when bacteria alone could not. In addition, the complex microflora of kefir has also shown a keen ability to stimulate our immune system, ward off infections from salmonella, and in some cases even fight cancer.

Fermented foods such as kefir, yogurt, and sauerkraut are once again superior to pills in a bottle.

WHY YOU SHOULD DRINK KEFIR
It’s an enzyme-rich food, filled with friendly micro-organisms that help balance your “inner ecosystem” to maintain optimal health and strengthen immunity.

Kefir’s tart and refreshing flavor is similar to a drinking-style yogurt, and it contains beneficial yeast as well as the friendly ‘probiotic’ bacteria found in yogurt. When used regularly, the naturally occurring bacteria and yeast in Kefir combine symbiotically to help balance your intestinal flora and boost your immunity.

Among its many beneficial powers, Kefir:
* Provides supplemental nourishment for pregnant and nursing women.

* Contributes to your healthy immune system help fortify patients suffering from AIDS, chronic fatigue syndrome, herpes, and cancer.

* Promotes a relaxing effect on the nervous system and benefit many who seek a restful night’s sleep, and who suffer from depression, and ADHD (attention deficit hyperactivity disorder).

* Helps support your normal intestinal tract function, promote bowel movements and your healthy digestive system — and is an absolute must after the use of antibiotics to restore balance to the digestive tract!

* Curbs unhealthy food cravings by making your body more nourished and balanced.

THE EFFECTS OF KEFIR:
-From experience of generations, here are some of the properties possessed by the real kefir.

* Regulates the body’s immune system and improves resistance to diseases.
* Regulates the blood pressure, blood sugar and cures diabetes.
* Heals the lungs, bronchitis, tuberculosis, asthma, allergies and migraine.
* Has a positive influence on the heart and blood, heals circulatory conditions.
* Heals various eczema, all skin disorders and leads to cure of acne.
* Heals the kidneys, the urinary tract and protects prostate.
* Has a positive influence on cholesterol, osteoporosis and rheumatism.
* Supports enzymes production and heals the pancreas.
* Improves the liver and gallbladder, regulates bile production, influences positively hepatitis.
* Regulates metabolism, digestion and heals diseases of the colon.
* Heals colitis, diarrhea, catarrh, reflux, leaky gut syndrome, candidasis and more.
* Rebalance the intestinal flora and stomach acid, heals duodenum and cures ulcers.
* Produces its own antibiotics, eliminates unfriendly bacteria, cures internal and external inflammations.
* Heals lactose intolerance and provides full digestibility of milk based products.
* Produces own anti-cancer compounds, prevents metastasis, and leads to cure.
* Slows the aging process, smoothes and improves skin, hair and muscle tonus.
* Reduces anxiety, depression, increases energy and feeling of wellbeing.
* Produces all necessary vitamins and beneficial bacteria needed for our healthy daily life.

Almost a century of scientific and medical research confirming the above is available from Dairy Research Institute in former USSR. With the worldwide cost of medical care getting inflated by chronic diseases, real kefir is gaining popularity. Not only for its health benefits, but also for its effects in lowering medical cost. With increasing resistance to antibiotics, intensive research of the real kefir is conducted in Europe and Japan. The results are supporting the experience of generations.

Share on Facebook

You can’t really miss it on the internet these days. Seems like everywhere you look there’s another company promoting the nutritious Acai Berry as a weight loss miracle. In fact, I had someone call me out of the blue from another state a few months back, asking how they could get a refund? They had looked ”Acai” up online, and because I had done a blog post, our site came up so she called us. The company she was trying to find had promised a weight loss miracle, and had charged her for $250, and literally disapeared!

And that’s why I thought it was critical to write you today. We want to make sure you know our opinion on the subject.

First, you know better than to believe you’re going to pop some pills – ANY pills – and have the pounds and inches melt off like magic.
If you’ve been listening to any fitness expert for any length of time you know true fat loss comes from a variety of factors, including exercise and proper nutrition.

Second, any fitness expert worth their fees will tell you that any diet that promotes you eat any one food all day long and then eat a sensible dinner, well, don’t bother. Yes, you will lose some weight short-term, but as soon as you go back to your old eating habits – and you know you will – you know exactly what happens.

Third, the Acai Berry contains VERY powerful antioxidants and it is getting a lot of good press for that very reason. Yes, antioxidants as in the extraordinary nutrients that help fight the free radicals associated with aging, cancer risk and other degenerative diseases.

And while on the subject, I wanted to fill you in on something that has recently come to light. Did you know that coffee berries (the berry that covers the coffee bean) is one of the most powerful antioxidants on the planet? It’s something researchers have discovered in recent years.

What’s really cool is my friends at Prograde Nutrition have created an amazing Whole Foods based Anti-Aging formula called Prograde Longevity that includes both Acai Berry and Coffee Berry.

Oh, and it also utilizes Green Tea, Pomegranate, Wolf Berry and Biovin Grape (Red Wine extract.)

Just to give you an idea of how powerful this formula is, well, you’d have to eat an entire POUND of raspberries to get the same ORAC value. And in case you’re not familiar with the term, ORAC stands for Oxygen Radical Absorbance Capacity.

The best part is you can now try Prograde Longevity for free! You simply pay a tiny shipping and handling fee. Just go to http://dominateyoursport.getprograde.com/longevity-free-trial.html to order your FREE bottle today.

But you really do need to hurry. I’m not sure how long they’re going to be able to make such an incredible FREE offer.

Share on Facebook

I have just started listening to yet another audio book called “The End of Overeating” and while it may not pertain to you, almost all of us know someone that suffers from the inability to control what and how much they eat.

The book, which is written by Dr. David Kessler, former Commissioner for the FDA, starts off with some fascinating interviews with people who simply can not control their eating habits. They are literally obsessed with food and spend all day thinking about it. One of the ladies Dr. Kessler interviewed said she was able to control her weight through a lot of exercise but that she still obsessed with food.

The book then talked about how this obesity epidemic is a rather new phenomenon. Up until the 1980’s the weight of the average American was pretty constant and predictable. They would add a few pounds through adulthood and lose a few pounds as they got into old age but most people kept a healthy weight and the overweight people were the exception, not the norm.

However, statistics showed that trend changed drastically in the 80’s. For example, in the 70’s the average weight of a female between 21-29 years old used to be 126 pounds (I am writing these numbers from memory so they may not be exact but they are pretty close). However, in the year 2000 that had jumped to 159 pounds. These jumps were seen across the board and one of the most disturbing trends was how much fatter the kids were getting.

While I am just starting the book and have a lot left to get through, I can tell you that there is a sinister underlying force at work here. Much like Big Tobacco learned how to combine nicotine with other chemicals in just the right amount to increase the addictiveness of cigarettes, “Big Food” has learned how to combine sugar, fat and salt in ways that make food much more addictive.

For example, there was a study on how a sugar and fat solution affected a strain of mice that had been bred to be obesity prone vs. regular mice. The regular mice would eat regular food until they were full and then stop while the obesity prone strain would tend to overeat and gain weight. However, when the sugar and fat solution was introduced to both groups, that difference completely disappeared.

Both groups would gorge themselves and the regular mice would be just as prone to gain weight as the obesity strain. This is pretty scary stuff – there are literally food combinations that will short circuit your body’s normal mechanisms of controlling how much food you ingest. The Big Food companies have literally researched how much salt they can add to certain foods in order to maximize how much we love it without being too salty so that we hate it.

I just find it ironic how quick we are to levy huge taxes on cigarettes and demonize Big Tobacco while we give companies like McDonalds and products like Big Macs a pass on their role in a much bigger problem. Literally 2/3 of all Americans are considered overweight, far more than the number that smoke, and the health risks associated with obesity are real and well documented.

I’m excited to get further into the book and learn more about the causes of this problem and what can be done to solve it. While I do not personally struggle with an obsession with food, I have friends and family members who eat too much. And while I still think that will power and exercise play a role, the truth is that there is a new enemy out there who wants your money and will do whatever they can to get it, even if it means having people literally eat themselves to death. The more we can do to help educate people about “Big Food” and how it is manipulating them, the better we will be as a society.

Share on Facebook

Bulgar is a quick-cooking form of whole wheat that has been cleaned, parboiled, dried, and ground into particles.

These nutritious, easy to prepare little grains are surprisingly tasty, have a light, nutty flavor, and can be used in soups or stews, on salads, or as a substitute to rice or cous cous.

Why are they a great substitute? Well, for starters, Bulgur wheat has a low glycemic index of 46. It is also high in potasium and contains more fiber, protein, vitamins and minerals than rice or cous cous.

One of the biggest changes you can make in your diet is to cut out all refined carbs. This can also be one of the toughest things to do!

Using bulgur wheat as a permanent substitute as a carb at mealtime will do you good all around!

Here’s a recipe I use to cook my bulgur wheat. I call it my own version of “Rice -A- Roni”

1 C Bulgur Wheat

2 C Chicken Broth or Water

1/2 t garlic salt

1 T olive oil

1/2 t lemon juice

Combine all ingredients in large pot, and bring to boil.

Reduce heat and cover.

Simmer for 20 minutes.

Remove from heat and serve!

Quick, easy, delicious, and best of all…nutritious!

Share on Facebook

Halloween…This holiday is synonymous with dressing up, having a scary good time, and mostly…candy!

Did you know that on average, people gain 10 lbs. during the “Holiday Season”?

Many people think of the “Holiday Season” starting with the feast of all feasts…Thanksgiving. Wrong! In my humble opinion, Halloween in fact marks the beginning of the end for many where the traditional winter weight gain begins.

In fact, James was just on KREX News channel 5 discussing this.

So, what can you do to get your holiday season started right, and stay ahead of the curve?

Here’s 5 simple tips to make sure that you not only keep those 10 lbs off all winter, but maybe even get a head start on your New Year’s resolutions!

1. Don’t go out on an empty stomach! If you’re hungry, your ability to make good nutritional choices will fly by the wayside.

Before going out with the kids trick or treating, or to that party, have a good snack. Something like trail mix and an apple, or a protein shake like the one listed here. That way, you will feel satisfied with just one piece, instead of one handful!

2. Get a workout in! Nothing will boost your metabolism like a great workout! Whether it be a quick round of intense intervals, or a more traditional strength training session, get your blood flowing and your body working. That will ensure that even though you indulge a little, your metabolism will be geared up and ready to burn the extra calories! *Just be sure that you’re not running on the treadmill or elliptical. That’s not going to be as effective.

3. Even if you start today, know that if you have a diet of primarily “good” food, a little bad food here and there isn’t going to be that big of a deal. However, if your diet consists of mostly bad food, the extra indulgences during the holiday season are going to make a bad situation worse!

4. Plan on giving out non-candy items from your home. That way when the evening is over, you aren’t left with extra temptations. Here’s a few ideas that kids will enjoy:

• Goldfish
• Single serve mini popcorn packs
• Glow in the dark spiders, ghosts, worms, etc.
• Bubbles
• Fruit snacks
• Gingersnaps
• Halloween pencils
• Glow sticks
• Stickers

The last tip is primarily for those of you with children that plan on trick or treating.

I am always amazed at the amount of sweets we return with! The generosity of the holiday is amazing, and the fun of taking a four year old dressed as “B O B the Blob” will not be replaced by anything!

However, the following tip should help soften the sugar blow in your household.

5. Have a “Candy Plan” when you return home. Have your child dump out all the loot on the table and sort them into 3 piles.

• Favorites
• Ones they just like
• Ones they don’t care much for

Plan on only keeping the favorites out, getting rid of the ones they don’t care for, and stashing the ones they “just like” to be rationed out and maybe even forgotten about and discarded.

This way, there isn’t an all out free for all, over-consumption that evening.

I hope this helps you get your holiday season started right where your physique and fitness are concerned!

I’d love to hear if you have any additional tips you use to keep your health and fitness on track during this festive time!

Be safe, have fun and feel great!

Share on Facebook