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Tips for Surviving the Holiday


1. Workout in the AM: Morning workouts have a way of really waking up your mind & body. It gets the metabolism revved up for the day. Your AM workout does not have to be an Olympic training session, it could be as simple as doing a 10-15 minute strength circuit. Keep it simple. You will be surprised what a few minutes can do for you and your metabolism.

2.Don’t Skip Meals: Eat 5-6 times a day. Will discuss this more in tip #8. Skipping meals to “save room” or to make up for your over-indulgences is a bad habit you must break. Skipping meals does one thing & one thing only, it entices you to over-eat.

3. Eat Before Going Out: Say it with us, “HOME = CONTROL.” Take the time to eat something BEFORE you head out. This will help you avoid overindulging or being tempted by everything you see & smell. Being on the go is no excuse. Snacks travel well.  If you are going to a dinner or a party try a tablespoon of Almond Butter and a large glass of water before you go out.  The good fats will help make you feel satiated and you will be less liikely to eat everything on the menu:)

4. Drink & Be Merry…in Moderation: Here’s the question: how do you DEFINE moderation? That is the key to how you handle your “merriness.” If you will be indulging in alcoholic beverages, a good tip is to bracket your drinks with water. Remember, sugary beverages may seem harmless but the numbers add up quickly.

5. Stay Active: Don’t let go of your workout regimen just because it’s the holiday season. We know you have a lot of things to do. No Excuses. Your health & fitness are a matter of priority. You must make time for it.  There are a lot of simple things you can do at home & on the go that can help you stay active & burn calories. Make that extra effort. Now is not the time to get lazy & complacent about your daily activity regimen. Stay focused. And if you are traveling and need a workout for the road, our team would be more than happy to provide you with something that will not take up a lot of your time.

6. Continue to Strength Train: It’s important to maintain your lean muscle mass. Remember, building muscle helps you continue to burn more calories even when you are finished your workout routine. Weight lifting will help you to tone, lift, & strengthen your body. Keep it up! Slow and steady cardio will just male you fat:)

7. Drink WATER: Really? Ok.. I probably shouldn't have to explain this one again? Remember, water keeps you hydrated, feeling full, flushes toxins, clarifies the skin, keeps the organs functioning, etc, etc, etc. Drink up!

8. Eat 5-6 times a day: Eating small meals more frequently helps to keep your body properly fueled. Understand, when you feel hungry, you’ve waited TOO long to eat. Think about it like this: your body is a car with a small gas tank. If you have a small tank, you can only go so far with a limited amount of fuel. Therefore, it requires you to fuel up more often. Don’t allow yourself to run out of “gas.” Fuel up!

9. Select your Treat: Notice, we did not say “select your TREATS!” lol! Pick one! We know it can be hard but you can do it. Don’t allow yourself to get overwhelmed with everything you see. You know there will be holiday pies, cookies, candy, ice cream, cupcakes, muffins, & tasty drinks. Decide what you want. Eat it. Enjoy it. Move on.

10. Set Realistic Goals: How many times have you heard us tell you, “This is a process.” Rome was not built in a day. That means you can not expect to reconstruct your normal behaviors & see sustainable results overnight. It’s a process. It was a long-term process to gain it. It will be a long-term process to overcome it. Remember, this is a LIFEstyle change. Establishing and working towards both your short term & long term goals will help you stay motivated & put you in a position to win. At the end of the day, the ultimate goal is improving your overall health, wellness, and establishing sustainable weight loss.  Be on the look out for new programs we are putting together to help improve you daily habits. 

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Don’t Over Think Your Nutrition

So, over the past couple weeks I’ve been asked on multiple occasions, “what is the best diet for me to cut weight?”  To answer that honestly, there is no one diet or BEST diet that works for everyone.  Like your fitness programming, your nutrition program should be customized and tailored toward your lifestyle and needs.  A successful nutrition plan isn't necessarily considered the “Best Diet” or most “Popular” that’s hit the market at a specific time (Paleo, Atkins, Vegan, Whole 30, etc). But that doesn't mean that the so called “Best Diets” out there are wrong either.  They all focus on similar points such as: Food Awareness, Quality, Nutrient Deficiencies, & Exercise.  Being more aware of what food you are putting in your body will help you through outany nutrition program.  Most of the programs out there all recommend choosing high quality whole foods, that are minimally processed, and is nutrient-rich.  They eliminate nutrient deficiencies, which keeping with the previous point, its about what you put in your mouth.  Making sure that your food is nutrient dense, minimally processed with rich nutrients that your body can actually use rather than store as fat.  This will help control appetite and food intake.  They also promote EXERCISE.  Which we all know is the gateway to staying fit and weight loss.
 
But where do you start?  How do you know how much to eat?

I think that the most important thing is to first work on good eating habits and be aware of how much you are eating by controlling your portion sizes.  It doesn't make sense to count calories when you don't understand how the different types of calories you are putting in your body effect your end goal.  Its just silly to get all wrapped up and overwhelmed in the time consuming process of calculating the amount of calories you are consuming and stressing about breaking up your macronutrients (proteins, carbs, fat).  There is a lot more science and calculations that go into that.  And it involves a lot of time that most people with full time jobs, who have a family to support, a social life, simply do not have.  Your nutrition program shouldn't be so difficult that you give up and say “the hell with this shit!”

So…Lets start with simple… Then we can tweak your program for the best results possible.  

Understanding portion sizes is a good start to simple.   Using your hand as a way to measure your portion sizes of protein, carbohydrates, and fats is a good way to initiate good, simple, eating habits and controlling how much you eat.  Below are some simple ways to make measuring your portions easy using your hands rather than pulling out the scale, measuring cups and spoons, and calculators and smart phone apps (which for the most part are in accurately counting your calories anyway).


To Determine Protein Intake:
For protein-dense foods like meat,
fish, eggs, dairy, or beans, use a
palm-sized serving.

We recommend women eat one
palm-sized portion with each meal.

For men…we recommend eat two
palm-sized portions with each meal.

Note: a palm-sized portion is the same
thickness and diameter as your palm.

 

 

Fist Sized Portion

Fist Sized Portion

To Determine Your Vegetable Intake:
For veggies like broccoli, spinach, salad,
carrots, etc. use a fist sized serving.

We recommend women eat one
fist-sized portion with each meal.

For men…we recommend eat two
fist-sized portions with each meal.

Again, a fist-sized portion is the same
thickness and diameter of your fist.

 

 

Cupped Palm Size

Cupped Palm Size

To Determine Your Carbohydrate Intake:
For carbohydrate-dense foods like
grains, starches or fruits use a cupped
hand to determine your serving size.

We recommend women eat one
cupped hand - sized portion of
carbohydrates with most meals.

For men…we recommend eat two
cupped hand - sized portion of
carbohydrates with most meals.


 

 

Full Thumb Size

Full Thumb Size

To Determine Your fat Intake:
Fat fat dense foods like- oils, butters,
nut butters, nuts/seeds use your entire
thumb to determine serving size.

We recommend women eat one
thumb size portions of fat
with most meals.

For men…we recommend eat two
thumb size portions of fat
with most meals.

Examples of Good Protein Sources:  

  • Eggs
  • Chicken Breasts
  • Beans
  • Steak (lean)
  • Shrimp
  • Red Lentils
  • Greek Yogurt
  • Scallops
  • Salmon
  • Halibut
  • Pork Tenderloin

Examples of Good Carbohydrates:                  

  • Spaghetti Squash
  • Red Potatoes
  • Sweet Potatoes
  • Brown Rice
  • Couscous
  • Quinoa
  • Chickpeas
  • Plantain
  • Butternut Squash

Examples of Good Vegetables:

  • Broccoli
  • Spinach
  • Kale
  • Bell Peppers
  • Green Beans
  • Eggplant
  • Brussels Sprouts
  • Celery

Examples of Good Fat Sources:  

  • Extra Virgin Olive Oil
  • Coconut Oil
  • Avocado Oil
  • Raw Avocado
  • Butter
  • Almonds
  • Peanuts
  • Almond Butter
  • No Sugar Added Natural Peanut Butter
  • MCT (Medium Chain Triglycerides)

I recently posted an article on Facebook on how we tend to overeat or until we are full and how we tend to let our external, visual cues determine how much to eat instead of listening to our bodies.  Understanding portion sizes and how much we should eat is a good way to start creating good eating habits.  A couple more habits I want you to try are:

  • Eating slower
  • Put less on your plates
  • Eat meals that are satisfying and make you feel satiated
  • Eat your vegetables and salads first
  • Drink your water between meals and not during meals (big glass right before you eat)

Be on the look out for more Eating habits and Nutrition advice.  My goal is to help you create good habits now so it is easier for you to maintain them throughout the upcoming holiday season.  

And remember…

“There is no BEST diet…The BEST diet is the diet that is best for YOU!!”

 

 

 

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I think I’ve figured it out!

I think I’ve figured it out!

Posted on April 14, 2016 by Siriji Lamenzo0 Comments

What? What have I figured out?

Finally, I think I’ve found something that actually works.

When we talk about fitness, nutrition, habit building, strength gains, lifestyle changes, mindset shifts, there are a gajillion different ways, different plans, different ideas and a never ending barrage of new research, new formulas, new ways to do things. Each one better than the last, right? Each one touting that you’ll get the best results you’ve ever had, and this time it’ll last forever!

Oftentimes, all this information and new research, new and hot trainers to learn from, new fad diets only leave us more confused, more unhappy and still not achieving the results that we want from our own fitness and nutrition programs.

But, I think I’ve found a solution. I know I have for myself. I’ve developed my own training program for myself that for the last 6 weeks I’ve been working on. It’s not complicated, it’s not overly ambitious and my results so far have been amazing. I feel great, I’m achieving personal records in the gym each and every week and I’m pretty sure that I’ve finally hit on the right formula for me to adhere to.

So, what’s the big key to all this success? It’s one simple word. Patience.

Yep. That’s it. Patience.

Even if you work with a personal trainer or nutritionist for guidance and help, it will take time to figure out YOUR particular formula. I urge you to take the time, and be patient with it. Once you put all your pieces together in the right way, you too can feel as good as I feel right now.

Ask yourself one simple question to get started, then start trying new things and keep asking yourself that question until you’re able to fine tune your strategies for success.

Ask yourself: Does this make me feel good?

That’s it. Then practice patience and remind yourself that any change is a process that if you trust, you will get there.

For me, nothing is set in stone. I know that my formula changes. It changes with my moods, it changes with my energy levels, it changes with my work schedule. But, I roll with all that so that I can stay on track. I miss workouts, I don’t always eat the best food but I work on being patient and knowing that tomorrow I will do better. I don’t kill myself in the gym, but I workout almost everyday. I don’t count calories, macros or track anything. For me, that’s what works.

What works for you? If you want results either with your workouts or your diet planning, you need to know that. And, if what you do does not make you feel good, it’s not the right thing for you.

In the mean time, be patient and trust the process.

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