9 Way To Help You Stay on Track this Holiday Season!

 

The Thanksgiving-to-New Year’s holiday season can be a fun time of celebrating with friends and family . . . but if you’re not careful, it can turn into a 5-week festival of overeating, too. Not only is this period associated with heavy winter comfort foods, but seasonal treats and big holiday meals can be a minefield for people trying to stick to a fitness plan. It’s no wonder so many people end up dieting in January just to make up for their recent excesses.

But as someone committed to gaining and maintaining a fit body, you should know that it is possible to enjoy the season without feeling deprived or looking like a party pooper. Follow these tips, and you can have a fun time and maintain your weight—or end up even leaner than before.

1. Forget the preemptive diet. A new British study found that lots of women crash-diet before the holidays in the expectation that they’ll overindulge during the season itself. But your goal should be to learn healthy eating habits that you can stick with over the long term, not to lose weight now just so you can gain it back later. That’s likely to lead to a yo-yo dieting cycle, which could lower your metabolism and make fat loss more difficult than ever. Instead, make the decision now that you’ll eat reasonable portions later (even on Thanksgiving), and you won’t have anything to make up for.
2. Stick to your workout program—or start one. Here’s another reason why you should: Exercise and eating right go hand in hand. When you’re working out, the food you eat goes toward energy and muscle, not fat. And you’ll naturally want to eat foods that fuel your body, instead of junk that detracts from your performance. And if you do indulge in occasional treats, your regular workouts will help prevent them from doing much damage.

Remember, you’re building a habit of fitness that will last you a lifetime. When better to work on it than the busiest period of the year? You’ll learn how to devote time to your own well-being every day, even when you have a lot of other things to do. And when your friends and family see you getting leaner and fitter while they’re poking new holes in their belts, you’ll be an amazing inspiration.

3. Be careful with comfort foods. When it’s cold outside, you may be tempted to cocoon indoors with hot, hearty meals and snacks. This isn’t necessarily a problem if you make fitness-friendly choices. But if lousy weather or a lack of sunshine makes you crave carb-heavy dishes, prepare them with healthier carbs such as root vegetables and whole grains, not macaroni or mashed-potato flakes. And make them part of a balanced meal, not the whole thing.
4. Moderate your treats. More than any other time of year, the holiday season is associated with lots of “special” foods—turkey and stuffing, pumpkin pie, candied yams, green-bean casserole, latkes, Christmas cookies, etc. Some of these would put you way off your food plan, even if you managed not to stuff yourself the way so many people do. But others are just fine when eaten in moderation, or can be made much healthier—in fact, you couldn’t do much better than a meal of turkey, baked yams, and fresh green beans.
5. Plan ahead for parties. Cocktail parties can be the downfall of any food plan, but they don’t have to be. First, if you’re expecting to be served treats or hors d’oeuvres instead of healthful food, have a protein-rich snack before you go. It’ll prevent you from gobbling up appetizers or sweets out of sheer hunger, and will help keep your blood sugar steady even if you do have a few cookies or crab puffs. If there’s a buffet, watch your portions carefully; it’s easy to pile on the food, especially if there are a lot of choices you want to try. And if it’s a potluck, bring along a dish that’s both tasty and healthful—it’ll guarantee there’s something good for you to eat, and others will probably appreciate it, too.
6. Don’t stress out. A recent study at the University of California, San Francisco, confirms what you already know: You’re more likely to eat high-calorie comfort foods when you’re under chronic stress. And the holidays can be a perfect storm of stressful conditions and sweet treat availability.

You probably can’t avoid the annoyances that come with too little time or money, holiday crowds, or lengthy family get-togethers, but you can keep them from getting you down. If you’re working out regularly, you already have a leg up on the average person, because exercise helps reduce tension and create an upbeat mood. Help yourself even more by doing something relaxing for a few minutes each day, whether it’s yoga, meditation, or simply listening to calming music. And if you do start feeling stressed, stop for a few seconds and take slow, deep breaths instead of reaching for an extra snack.

7. Don’t abuse the booze. Yes, a glass of wine or champagne can be a nice way to celebrate the season, and it’s pretty much obligatory on New Year’s Eve. But too much drinking has all kinds of negative effects: extra calories (which your body will burn while storing carbohydrates), lowered inhibitions (which can lead to overeating, or behavior that will require an apology later on), and a feeling of sluggishness or worse the next day that can derail your fitness plan. As long as you’re an adult and don’t have problems with alcohol, an occasional drink or two is fine—but if your cheeks get as red as Santa’s regularly, eventually your belly will resemble his, too.
8. Avoid the food-gift trap. You could stay away from heavy sweets all year and still find it hard to resist grandma’s special fudge, even if the box contains 2 full days’ worth of calories and enough sugar to fuel an army of hummingbirds. So what should you do with food gifts? Store-bought baskets of fatty sausages and “cheese food” are fine to regift (or donate to a food bank), but homemade goodies are trickier. You’ll have to be polite and enjoy a little, preferably in the giver’s presence. Leave the rest out for the family to share, or bring it to work (where it’ll probably be devoured quickly). If it’s a treat you really love, divide it into small pieces and freeze them in individual baggies, so you won’t be tempted to eat it all at once.
9. Give yourself a break. If you do overindulge at some point, don’t beat yourself up about it, or decide to give up entirely and start over in January. As long as you have a consistent fitness program, you’re unlikely to lose the progress you’ve made. Just Keep Pushing Play every day, go back to your food plan, and look forward to your healthiest holidays ever.

By Ben Kallen of Beach Body

Week 3: Time to Step it Up!

AM Camper Lisa blasting her obliques with some DB Twists!

Stay Focused…Half-Way Weigh-Ins this Weekend!

Jenn working on her six-pack with Leg Raises!

Week 2 of Boot Camp Is Here!

Photo Of the Day: AM Bootcamper, Thuy, doing some post-workout static stretching. It's the reason we do the workout!

 

 

 

 

 

 

 

 

 

 

 

 

 

One week down and on to Week 2! Time to step it up and put in some hard work at boot camp and on our nutrition. Let’s get it done!

How to Have A Healthier Weekend!

Showing Off Some Kicks at Friday's Boot Camp!

 

 

 

 

 

 

 

 

 

 

 

 

 

Avoiding the scale after the weekend? A little too much food and drink this last weekend? You’re not alone. But you don’t have to feel that way if you follow a few simple steps…

1. Fuel within one hour of waking. Begin your day with a balance of lean protein and complex carbs to help keep full longer, boost that metabolism and help curb hunger later on. Examples include as an egg-white omelette with veggies and whole-grain toast, plain yogurt with fresh berries, or high-fiber/protein cereal with low-fat milk.
2. Stick to your food plan. Why change what’s getting you through the week? If you have 3 meals and 2 snacks during the week, have 3 meals and 2 snacks on the weekend. The times in which you eat these meals might change (if you sleep in) but nothing else has to. If you plan on going out to eat try to cut back on calories earlier on in the day. But don’t skip meals, or your hunger will overpower you at dinnertime.
3. Plan ahead of time. Weekends are busy with family, friends and errands and part of creating a the ”fitness lifestyle” is learning how to adapt your diet and exercise routine to fit any schedule. Know ahead of time when you’ll need to eat and plan for it. Bring nonperishable food such as dried fruit, nuts, and nut butters; make a sandwich; cut up some vegetables; throw a meal replacement bar in your bag; or pour some soup into a thermos and stash it in your car. You can also fill a cooler with food for you and your family when you’re out all day. Added bonus: You’ll all eat better and save money by not having to stop at a restaurant.
4. Lay off the liquor. Alcohol is basically nothing but empty calories and high sugar content and those are major diet busters. Many people lose their food inhibitions when they drink alcohol, which means they’re more likely to make unhealthy food choices after a cocktail or two. If you really want to drink on weekends, have one non-caloric drink such as club soda with lime (looks like a vodka tonic!) or water between every alcoholic drink. And stick to lower-calorie options such as light beer or wine rather than mixed drinks, which can have upwards of 500 calories each.
5. Be the first to order in a restaurant. Set the tone for the meal by ordering something healthy for yourself. Getting your order in first will make you less likely to be tempted by the unhealthy choices of your dining companions. And maybe your healthy selection will convince them to make better decisions about what they’re eating.
6. Stay busy. Boredom and loneliness are two common diet hazards. Plan your weekends so they’re full of activities, and you won’t be tempted to eat mindlessly. Keep up with Max Body Homework, get outdoors, play sports, meet friends . . . Just get off the couch.
7. Reward yourself with something other than food. If you’ve been dieting all week, you may feel like you deserve to indulge on the weekend. But a little splurge can result in slower weight loss. Is it really worth it? Instead of rewarding yourself with food, try something else. See a movie, buy a book or DVD, get some new workout clothes, or have a massage. Find something that makes you feel good and doesn’t involve food.
8. Get on the scale. Weighing yourself on a weekend morning can help you stick to your diet by reminding you of your goals. If you “think thin,” you’ll be more likely to maintain healthy habits throughout the weekend.
9. Treat yourself during the week. Any diet that makes you feel deprived is destined to fail. If you adhere to a strict eating plan Monday through Friday, you’re more likely to give in to temptation over the weekend. But when you add in a treat or two during the week, it’ll be easier to practice portion control on Saturday and Sunday. Just find a way to incorporate indulgences into your weekday calorie target.
10. If you do blow it, don’t wait until Monday to start over. Nobody’s perfect. If you have a blowout dinner or graze all day at a family party, simply get back on track with your next meal. This helps stop negative eating patterns that can carry over into the next week, and it minimizes the diet damage. No need to dwell on your splurge or feel guilty about it either; just forget about it and move on.

See You Next Week Campers,

Mark

9 Snacks for TV Time!

Gettin' our "Pull On" at the 9am Boot Camp!

 

 

 

 

 

 

 

 

 

 

 

 

 

So the World Series is winding down and I’ve had my fair share of snacks as I sat and watched.

Now I’m not a big promoter of being a couch potato but with the weather getting a lot cooler  it’s hard to resist the tempation of  your comfy bed or couch and a warm blanket. 

But even if you aren’t watching the World Series and prefer Dancing with the Stars, more than likely you’re going to want a snack to go along with your coziness.

 Here are 9 tasty and healthy snacks that are great for TV or Movie downtime.

1. Popcorn. Three cups of light popcorn has just 93 calories and 1.5 grams of fat. Air-popped popcorn doesn’t have much nutritive value outside of the energy you may get from the calories and some dietary fiber, but it can satisfy your munchies without getting you too far off the diet path.
2. Bean dip. Beans are a great source of protein and fiber, and they don’t have tons of calories. One cup of canned pintos only has 206 calories; it also has 12 grams of protein and 11 grams of fiber—almost half of your recommended daily allowance. And beans are incredibly filling. Even prepackaged bean dips are pretty decent (of course, always check the label for the fat and sodium contents). Instead of fatty tortilla chips, use baked chips or, better yet, some raw, crunchy veggies like carrots, celery, sliced bell peppers, broccoli, or cauliflower.
3. Salsa. This is the perfect mix of tomatoes, onions, and peppers. And the great thing is that salsa is so low in calories and so high in fiber, you can basically eat it by the cupful and not gain weight. If you buy it at the store though, watch out for the salt content—that’s the secret ingredient in most canned and jarred salsas.
4. Crispbread crackers. These crunchy treats (including Wasa® and Rykrisp® brands) have around 30 calories a cracker (depending on the brand, flavor, and style) and a couple of grams of fiber in each one. For the Top Chef in you, they make great bases for some healthy ingredients from your refrigerator. Try a dollop of fat-free cottage cheese with a dash of hot sauce; a slice of turkey breast and roasted red pepper; a “schmear” of hummus and a couple of pitted olives; or a slice of tomato and a fresh basil leaf with a drizzle of balsamic vinegar.
5. Pistachios. Pistachios are a great heart-healthy snack full of antioxidants, fiber, and unsaturated fats (the good kind). A 1/2-cup serving (with the shells, assuming you don’t eat them) only has 170 calories, with 6 grams of protein and 3 grams of fiber; however, that serving also has 14 grams of fat, so don’t go nuts chowing down on a whole bag. Walnuts, peanuts, cashews, almonds, pecans, and other nuts all have their nutritional upsides, too, but the reason I think pistachios make great snacks are the shells. The shells are difficult to open, so rather than shoveling handfuls of pre-shelled nuts down your throat, eat shelled pistachios so that you’re forced to slow down.
6. Edamame. The Japanese have one of the healthiest diets in the world, and soybeans are a great staple of that diet. Edamame, the steamed or boiled soybean pods, contain all the essential amino acids, many essential fatty acids, and soy isoflavones. And 1/2 cup of beans only contains 100 calories, 3 grams of fat, and 9 grams of carbs, with 8 grams of protein and 4 grams of fiber. Truly one of nature’s perfect foods.
7. Mini-pizzas. Forget the frozen food section.  Just take half of a whole wheat English muffin (67 calories; 2 grams of fiber), add a little tomato sauce or low-sodium pizza or spaghetti sauce and a sprinkle of low-fat or nonfat mozzarella cheese, and voilà—tasty and healthy pizza!
8. Pita chips and hummus. While some stores sell pita chips now, you can easily make your own with very little fuss and muss (and usually with much less fat and salt). A large whole wheat pita has 170 calories, 5 grams of fiber, and less than 2 grams of fat. To make chips, cut around the edge of the pita with a small paring knife, so you have two discs. Then with a knife or pizza cutter, cut the discs into eighths or smaller chip-size pieces. Arrange the pieces on an aluminum-foil-covered cookie sheet, lightly spray with some olive oil cooking spray, and sprinkle with a little salt or low-fat Parmesan cheese or your favorite dried herbs. Cook in the oven or toaster oven until lightly browned and crispy, and serve with your favorite hummus or dip recipe.
9. Deviled eggs. Eggs, having once been considered a scourge of the heart-healthy diet, are now getting a better rap. What’s indisputable is the health value of the whites. If you take the yolks out of the equation, the egg whites can prove to be small, healthy, high-protein delivery systems suitable for all kinds of nutritious creamy fillings. Cut a bunch of hard-boiled eggs in half, lengthwise, and scoop out and discard the yolks. Try mixing some nonfat cottage cheese with your favorite mix of mustard, curry powder, garlic, paprika, pepper, salt, or other spices, and blending or food-processing it until it’s creamy. Spoon or pipe the mixture into the egg whites where the yolks used to be, and you’ll have a high-protein snack without the fat and cholesterol. You can also use the empty egg whites as scoops for your favorite healthy dip or salsa.

Of course, you can enjoy even more snack food if you can work some exercise into your TV watching. During playoff season, don’t just save the stretching for the seventh inning. Hit a set of 10 push-ups and sit-ups.

Have a Healthy Day,

Your Coach, Mark

 

Got Shin Splints?

Showing Some Love to Our Bodies with some Post-Workout Static Stretching!

We all love ourselves some boot camp but unfortunately there is always going to be the possibility of discomfort. Specifically the development of shin splints…

Here’s some ways you can prevent & treat shin splints…

Shin splint pain commonly happens whenever walkers start a walking program, start walking faster, change their shoe style, or change their stride. Shin splints are due to an imbalance between the muscles that lift the foot and those that pull it down. Overstriding can cause of shin splints, as can wearing walking shoes with a relatively high wedge heel. The shin splint pain will eventually go away as you develop your shin muscles and adjust to your new stride.

Here’s How:

1. Do not overstride: Overstriding is one of the major causes of shin splints. Keep your stride longer in back and shorter in front. Go faster by pushing off more with the back leg. Overstriding
2. Walking shoes with flexible soles and low heels: You should be able to twist and bend your shoes, otherwise your feet and shins are fighting them with each step. Some “walking” shoes are not well designed for walking. If they don’t twist and bend, select another style. Your walking shoes should be relatively flat, without a built-up heel.
3. Strengthen your calf muscles with exercises: Toe Raises and Shin Stretches can help build the shin muscles and improve their flexibility so you can overcome shin splints.
4. Replace old, dead shoes: Shoe cushioning is exhausted every 500 miles, often long before the soles or uppers show wear. But these old, dead shoes can contribute to shin splints and plantar fasciitis, as well as foot and leg fatigue.
5. Walk on softer surfaces: Seek out barkdust, dirt, grass, or cinder walking paths rather than concrete.
6. Alternate walking days: Walk only every other day until the pain disappears.
7. Ice: Ice your shins before you walk, and again ice your shins for 20 minutes after you walk.
8. Keep legs warm during your walk: Keep your legs warm with long socks during the walk.
9. Warm-up before going fast: Warm up at an easy pace for ten minutes before you begin a faster paced walking workout.
10. Stretch after warming up: Stop and do your stretch routine, especially the legs, after your warm-up.
11. Speed up only after warming up: If you feel the calf pain, slow down.
12. Slow or stop if you feel shin splint pain: If the pain does not go away quickly at a lower speed, end your walk.
13. Pain in the back of the leg: For pain in the back of the leg, make sure you are not leaning forward when walking.
14. Pain in the front of the leg: For pain in the front of the leg, a slightly higher shoe heel may work better.

Tips: 

1. Shin splints are due to an imbalance between the muscles that lift the foot and those that pull it down.
2. Avoid walking and running competition until the pain is gone.
3. Ibuprofen or other anti-imflammatories can help.
4. Anterior Compartment Syndrome is a more rare cause of pain on the outer side of the lower leg.
5. Stress Fracture can occur in those starting an exercise program, with sharp pain a below the knee.

What You Need:

• Ice/heat pack
• Ibuprofen

Max Body Fitness: Best Frozen Treats

Hey Max Bodies,

Dinner comes and goes and your’e still hungry, what do you do?

Probably look around your cupboards and fridge in search of something other than your Apple and String Cheese.

A few of your fellow campers were curious about ice cream and other frozen treats so I wanted to give you my two cents…

First I wanted to say that these frozen treats are only allowed once per week and you have to be giving me an A grade effort in the rest of your nutrition. Too Many EXTRAS can = slowed weight loss.

Here are my picks…

Best Frozen Fruit Bars

Blue Bunny FrozFruit Chunky Strawberry Gourmet Frozen Fruit Bar
Juicy chunks of frozen fruit make these the best ice pops.

Per bar: 80 calories, 0g protein, 19g carbohydrate, 0g fat (0g saturated), 1g fiber.

Best Fudge Bar

The Skinny Cow Low Fat Fudge Bar

Per bar: 100 calories, 4g protein, 22g carbohydrate, 1g fat (0.5g saturated), 4g fiber.

Best Frozen Yogurt

Edy’s Slow Churned Rich & Creamy Yogurt Blends Vanilla

Tastes just like ice cream.

Per 1/2 cup: 100 calories, 2g protein, 17g carbohydrate, 3g fat (1.5g saturated), 0g fiber.

Best Flavored Ice Cream

Edy’s Slow Churned Rich & Creamy Neapolitan
Why decide between chocolate, strawberry, and vanilla? Edy’s gives you all three.

Per 1/2 cup: 100 calories, 3g protein, 15g carbohydrate, 3g fat (2g saturated), 0g fiber.

Be sure to stick to the recommended portion size and remember…

Only Once per Week!

Got questions? Shoot me an email at mark@hbpersonaltrainer.com

Have a Healthy Day,

Your Coach, Mark

Turkey Meatball Pitas

Preparing the perfect low-calorie meal is easy. Just follow this simple recipe—minimal assembly required.

This mock souvlaki has just the right amount of herbs and spices: enough to shake your taste buds out of a coma but not so much that they overpower the hearty meatballs and creamy yogurt dip. Take note: While pre-made meatballs make dinner a cinch, some brands also wallop you with fat. Keep it below 10 grams per three-ounce serving. Check labels before you buy.

Prep time: 8 minutes
Cook time: 5 minutes

1 Tbsp olive-oil
8 Tbsp low-fat tzatziki or yogurt dip*
4 c baby spinach leaves
12 fresh or frozen precooked turkey meatballs (plain or home-style)
1 Tbsp allspice
1 Tbsp oregano
4 whole-wheat pita pockets, cut in half
1 Tbsp mint flakes

1. If needed, arrange meatballs on a plate and microwave about 2 minutes on defrost setting.
2. Place olive oil in a large skillet over medium heat. Add mint, allspice, and oregano; mix. Break meatballs into small chunks and add to skillet. Cook for 5 minutes, stirring frequently.
3. Stuff pita pockets with baby spinach leaves. Spoon turkey mixture into pita and top with a dollop of tzatziki or yogurt dip. (*If you can’t find prepared low-fat tzatziki or yogurt dip, make your own by mixing 1 cup plain nonfat yogurt, 1 teaspoon garlic powder, and 1/4 cup minced cilantro.)

Makes 4 servings. Per serving: 375 calories, 14.5 g fat (Mostly healthy fat, 4 g saturated), 650 mg sodium, 39 g carbs, 5 g fiber, 25.5 g protein

Goes great with Herbed Sugar Snap Peas
Prep time: 2 minutes
Cook time: 3 minutes

1 bag (12 oz) fresh or frozen sugar snap peas + 1 tsp olive oil + 1 tsp jarred chopped garlic + 1 tsp thyme

1. Steam peas in microwave or steamer until tender-crisp, about 3 minutes.
2. Drain water. Add oil, garlic, and thyme and toss.

Makes 4 servings. Per serving: 51 calories, 1 g fat (0 saturated), 10 mg sodium, 8 g carbs, 3 g fiber, 3 g protein

Have a great weekend girls,

Mark

How to Shop Smart at the Grocery Store…

So you signed up for boot camp and have made the commitment to give it your all every day in the park.  But is that enough? 

Some of you might think that is a crazy question. ..Of course that is enough, right? 

Well, maybe not.  Getting in shape and being healthy takes more then just exercise.  Yes, you have made the first step in the right direction.  You have signed up for a hardcore program that is going to kick your butt!  Now it’s time to learn how to change your eating so that you get the most out of boot camp.

If you don’t have healthy and nutritious foods at home, it is going to be easier to slip up and “cheat.”  That is why this article “Healthy Eating Begins at the Supermarket” makes sense.  Think about it.  If you are at the store and you are buying Cookies and pastries, then obviously when you get home, you are not going to have healthy foods to eat.  But if you make the right choices while you are shopping, eating healthy will become a natural occurrence.  If you surround yourself with the “right” foods, you won’t even have to think about what to eat.

So here are a few tips from this article that we thought were particularly important…

 One of the most important tips for healthy eating is to shop the perimeter of the store.  The perimeter of the store is where you find all of the fresh foods.  Your fruits, veggies, meats and seafood are all around the outside of the store.  Are there exceptions to this rule?  Yes, canned tomatoes are great to use while cooking, as are frozen veggies, but in general you can avoid the majority of the aisles in a grocery store.

Another great tip is to shop with a list.  Plan out your meals and snacks for a few days and write down what you need.  Shopping with a list will make you focus on the foods you really need and not the foods that you want.  Making a list also cuts down the time you spend at the grocery store and can help save money since you won’t be buying all the unnecessary foods.

I hear a lot from our campers (especially the single ones) that they don’t like to cook at home because the food goes to waste.  If you buy your fruits and vegetables a few days before they are ripe, there is less chance of them going bad.  Then once you cook the foods, split the meal out into individual Tupperware containers.  You can freeze these containers and have meals for the future when you don’t have time to cook. 

When you are looking through the produce section, focus on the fruits and vegetables that are in season.  Foods that are in season will often cost less and will always taste better. 

There are a lot of other tips in this article.  So check it out here.  For our veteran campers, we know you have heard a lot of these tips before in one way or another.  What changes did you make to your shopping habits that have helped you the most?

Committed to your Success,

Mark