Eating Better for the Holidays

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As the holiday season draws closer, one of the hardest ways to maintain your healthy lifestyle during this time of year is to eat right. Even if you have been doing great on your diet, the holidays can still lead to overindulgence and weight gain. One of the reasons for is this is that food seems to be extra plentiful during celebrations with plates and plates of delicious goodies. Plus, the majority of food served during the holidays is usually loaded with fat, calories, and sugar. If you are not careful, your health can suffer.

In order to stay healthier over the holidays, here are some tips for eating better:

  • Make Wise Choices – Instead of reaching for things like pie, stuffing, gravy, eggnog, bread pudding, and ham or beef, choose healthier options like turkey, chicken, fresh salads, and steamed vegetables. It’s OK to have some holiday treats, but it is important to choose your calories wisely. Keep track of your calories as much as possible so you know how much you are eating.
  • Bring Your Own Food – During many holiday celebrations, there is often not many healthy choices. By bringing a healthier dish of your own, you can give yourself and others that option. Plus, there are plenty of traditional recipes that can be modified in order to be healthier.
  • Control Your PortionsSmaller portions allow you to sample many different foods while keeping the amount of calories down. Also, it is best to chew your food slowly and take small bites to avoid overindulging. When you are done with your meal, it might be helpful to leave the room in order to keep from going back for more.
  • Avoid Excessive Alcohol Consumption – The holidays are notorious for alcohol but alcoholic drinks are high in calories and have hardly any nutritional value. Plus, it dehydrates your body. Practice moderation, if it is impossible for you to avoid alcohol then try and drink a glass of water in between drinks. But the safest bet is to stick to plain water and your body will thank you for it.
  • Stay Active – Moderation is critical when it comes to eating over the holidays but so is staying active. Keeping exercising regularly and get moving!

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Super Foods You Should Be Eating

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Super foods that Every Woman Should be Eating

We have all heard the term super food but might not know what that means. Super foods are those that provide a large amount of nutrients but are light on calories. Super foods often contain nutrients that we need which our bodies do not produce naturally. Also, if you are a woman, your body has needs for certain nutrients that may be different from what men need. Here are some of the super foods that every woman should be eating:

  • Blueberries –Studies have shown that blueberries help to lower blood pressure, improve motor skills, and prevent memory loss. Plus, these berries are rich in antioxidants that fight wrinkles and signs of aging, and they are low in calories. Although experts say that wild blueberries are the best, you can find fresh blueberries or frozen ones at almost any supermarket.
  • Broccoli – This dark green vegetable is rich in many nutrients that women need including calcium iron, potassium, fiber, vitamin A, and vitamin C. There is also research that suggests eating broccoli can help prevent breast cancer by fighting excess levels of estrogen.
  • Walnuts – Walnuts are packed with all sorts of vitamins and minerals as well as fiber, protein, and heart-healthy omega-3s. Moreover, studies have shown that walnuts help to fight cancer, lower cholesterol, make your sleep better, and help you cope with stress so you don’t turn to junk food when upset or anxious.
  • Greek Yogurt – Not only is Greek yogurt delicious, but it is also high in calcium which is important to keep your bones strong and prevent osteoporosis. Plus, Greek yogurt is high in probiotics which helps to keep you regular and ease the symptoms of irritable bowel syndrome, a condition that affects mostly women.
  • Dark Chocolate – Yes, dark chocolate not only tastes amazing but it is good for you! Dark chocolate has a ton of antioxidants and has been shown to reduce the risk of heart disease and stroke. It also contains important minerals for strong bones including magnesium, zinc, copper, and phosphorus. Be sure to keep your daily intake to just one-quarter of an ounce!

Considering how good super foods taste it is not a chore to eat and take good care of your overall health. Try to think of foods as nutrients not only as a way to get “full”. Many foods have medicinal purposes and help ailments. Research your food a little, you will be surprised by what you may find.

If you are in New York City and interested in joining an all woman’s boot camp please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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How to get rid of holiday flab!

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Gaining weight over the holidays is common, especially with all of the delicious food that is served over Thanksgiving and Christmas. However, when New Year’s rolls around, you want to get that extra flab off and get rid of the muffin top that is now hanging over your jeans. You also want to do it fast – you don’t want to keep holiday fat on until April! Here are some easy ways to banish holiday flab in a hurry.

Kick The Salt

Of course, you need to start eating healthy ASAP. Start subbing in fresh salads, fruits, vegetables and lean meats for breads and pastas and pass up on the salt. Salt causes you to hold more water, and it’s likely that a good portion of the weight you gained over the holidays is “water weight.” This is because most holiday fare is laden with sodium and extra salt. Don’t use salt in your cooking, and avoid prepackaged and convenience foods, which have a lot of salt built in.

Drink Plenty Of Water

You may think that drinking lots of water will actually cause you to gain more water weight, but actually, the opposite is true. Drinking plenty of water will help you to flush out the extra sodium in your body, which in turn, will help you lose water weight. Aim for at least eight 8 oz. glasses of fresh, cold water each day.

Sit In The Sauna

If you have access to a sauna (many gyms have them), have a good sweat session or two. This will also help rid your body of extra water weight, salt and other toxins, leaving you slimmer and feeling better after the holiday overindulgence. Just remember to use good judgment when you visit the sauna – don’t sit for too long and don’t make the sauna too hot. If you start to feel too warm, dizzy or lightheaded, get out of the sauna right away and sit somewhere cool until you start to feel better. If you have health issues like heart or breathing problems, you may want to consult a doctor before using a sauna. Using saunas on a regular basis, however, can help keep water weight from sticking around.

If you are in New York City and interested in joining an all woman’s boot camp  please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Exercising with a cold, should you do it?

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With the change of season, we tend to get sick easily. One question I always get asked by my clients is whether to work out while feeling sick or just take it easy. Although more research is needed, the general guideline according to the American College of Sports Medicine (ACSM) is that if you have symptoms of a common cold, with no fever and all symptoms above the neck, moderate exercise such as walking should be okay. However, if your symptoms include fever, extreme tiredness, muscle aches or swollen lymph glands you should refrain from exercise until you get better.

If you do have to take a week or two off because you’re feeling under the weather, it is important to start exercising slowly and gently.

Listen to your body and take it easy if your body temperature is at or above the 100.5 degrees F. The danger of working out with a fever, the ACSM says, is that you run the risk of kidney ailments, heatstroke and fluid balance problems as your temperature increases even higher.

If your temperature is normal, but you still feel under the weather, take the “neck check” to see whether you should exercise. If your symptoms are above your neck — sneezing, stuffy nose and watery eyes — by all means go ahead with your regular workout, the ACSM says. But if your symptoms are below the neck — nausea, achy muscles and coughing, all indications of the flu — you’re better off laying low for a couple of days. Your immune system is compromised with the flu, and if you work out, you won’t recover as well because a lot of the energy in your body is going to exercise, not recovery.

In both cases, it is important to remember to replenish your electrolytes. Keep these tips in mind:

  1. Avoid any liquids that contain caffeine. While liquid intake is essential during illness, liquids such as coffee or tea can increase dehydration.
  2. Sip on a sports drink. They are designed to re-hydrate and are enriched with electrolytes.
  3. Steer clear of sugary liquids like fruit juices when increasing the intake of liquids. The sugars can make vomiting and diarrhea worse, and provide no beneficial amounts of electrolytes. Instead, eat fresh fruits.

If you are in New York City and interested in joining an all woman’s boot camp  please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Want flat abs?

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Hundreds of exercises and complicated pieces of equipment tend to claim to ‘iron out’ your stomach yet you can spend months doing them and not see any results. Keep reading to find out what really works to flatten out your stomach.

First of all, it is important to  keep in that that the abdominal exercises aimed to tone your tummy and create that ‘six-pack’ look do not remove flab. You can exercise your abs nonstop and have rock-hard muscles, but if you’ve got a layer of fat covering them, they’ll never be able to see them. And, vice versa, if you have a flat abdomen but don’t exercise, your tummy will lack tone and definition.

This doesn’t mean, however, that abdominal exercises are not worthwhile unless you’ve got a supermodel-flat stomach. On the contrary, they help to strengthen your core and in doing so, encourage good posture; plus, if you’re on a weight-loss program, reducing fatty tissue and strengthening muscle will boost your metabolism, and this will mean that when your stomach is flatter, it will have better tone and definition.

Build Up Your Abs

The abdomen consists of one long segmented muscle, but has three parts: the upper abdominal, the lower abdominal and the side abdominal. Each one has two corresponding ‘sides’ and this makes the ‘six-pack’ definition we’ve come to recognize. The deepest abdominal muscle, the one that holds the whole six-pack together, is known as the transverses abdominal.

Another question concerns whether or not you really want one: it’s possible to have a toned, flat stomach without the six-pack look and it’s also possible to look overly muscular with one. The best plan is to exercise your abs until you like what you see, then switch to a ‘maintenance’ regime: when you’re building up your abs you should, as with any major muscle group, exercise them only every other day; for a maintenance program, switch to three times a week.

Tightening the abdominal muscles without increasing muscle mass elsewhere (particularly on the back) can cause shoulders to roll forward and round your upper back, which will lead to back pain and posture problems. The key to avoiding these and to get the most from your workout-is making sure that your abs are engaged that is contracted (by pulling your tummy in) during your workout.

Breathing properly is important as well, you should exhale when you’re doing the work (the part where your abs are being squeezed). Also, keep in mind not to arch or flatten your back during any lying down exercises, there should be a gap of at least a figure’s width between the small of your back and the floor. You should do your abdominal exercises towards the end of your workout when you’ve already targeted other muscle groups-otherwise they will be too tired to do their job properly supporting the rest of the body.

Trim Your Waistline

It’s not all about abs, though. Some of us just want our waistlines to look a bit trimmer, and if that’s you, consider stretches (on top of a general aerobic-i.e.-burning- workout). Pilates is a good system for waist-toning because it concentrates on the ‘core’, and also often involves stability balls-those large, inflatable grown-up beach balls that you often find in gyms. Good gym exercises include sitting on the ball with one foot on the floor and the other stretched out in front, holding for a count of ten and then swapping over.

Who doesn’t like having fun while exercising? Bring back the hula hoop! The hula hoop movement rotates the hoop around the hips and waist using circular trunk movements, targeting the abs, hips, and waist. Also, because the movements are circular and not linear, the body works in all directions, allowing the arms to stay the same distance apart. Plus, it’s just plain fun!

If you are in New York City and interested in joining an all woman’s boot camp  please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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