There are some great opportunities in Bakersfield to find a free workout with more coming all the time! We will start with outdoors, which at this time of year I don't know where else you would want to be!
Going to the park and playing on the park equipment with your kids! Pull ups on the Monkey bars, ab strength while pumping on the swing, but even chasing the kids around the park will allow you some good cardio work! I love going to the Park at Riverwalk and running up the big hill... race the kids and see who can get up first, then do it a few more times!!! Which park is your favorite for getting a little exercise in?
Most of us have a bike, roller blades or a pair of running shoes we can throw on and go burn a few calories buzzing around the neighborhood. You could also head over to the bike path and see how far you can get.
Fit Clubs. There are at least 3 Fit Clubs in the Bakersfield area with more in the works. These are weekly events and people are invited to come try out a Beachbody workout. We pull mostly cardio workouts from P90X, Insanity, TurboFire, RevAbs, Hip Hop Abs, Power 90, Brazil Butt Lift, ChaLEAN Extreme and a few others and we all enjoy a great group workout.
Tuesday night Fit Club is at the Bakersfield Marriott on Truxton by the Rabobank arena. It starts at 6pm so get there a few minutes early to get a spot. There are also plans to add a kid's workout with programs Tony and the Kids and Shaun T. and the Kids.
Wednesday night Fit Club is getting ready to begin at the Links at Riverlakes Ranch, also beginning at 6pm.
Tehachapi is getting a Fit Club, let me know if you are interested and I will find out the details.
I am in the process of looking for a location for a weekday morning class location... I would love any suggestions you may have!
If you would like to learn more about the Fit Clubs, the fitness programs or how you get can a Fit Club set up at your location please contact me via email or through my website www.GetFitWithNicola.com
These programs can work for any fitness level, you just work to the best of your ability! If you would like any fitness and nutrition guidance, support and/or motivation you can sign up for FREE on my Beachbody site and check out all of the options. Send me a message with any questions you may have! I am looking forward to helping you reach your goals!
Thursday, March 31, 2011
Monday, March 28, 2011
which nutrition drink should I choose?
Everywhere I turn there is a new nutrition drink, weight loss drink, supplement for this, that and the other thing. It isn't surprising that people are confused about what is right for them!
There are so many factors to consider when looking for a product that you are going to put in your body but where to begin:
*what is in the product? Is there a list of ingredients you can access to take to your doctor or at least to research yourself (side note-if you are not comfortable taking the product to your doctor you probably shouldn't even consider it).
*where are you buying it? Are you buying it from a reputable source that you can check on with the Better Business Bureau or at least know other people who have purchased it before.
*What are the benefits that this product is boasting? Can you talk to someone who is using the product, other than the person selling it to you? Can you see some more info on if these results could possibly be the same for you?
*How many products does the company sell? Do they have a solution for every problem under the sun, a cure for every ailment? Great products are not common, there is a lot of junk and fillers thrown in many products so be careful.
*How much does it cost? You don't know? Did that info get hidden behind the promises? Your good health is priceless, BUT we all value our money! If it is too cheap it probably does not have good quality ingredients. If it is too expensive you may need to evaluate how much you already spend on food and supplements and reason in the savings down the road of your improved health.
*Are you actually going to change your lifestyle or are you expecting that this "health drink" is a magic bullet? A health supplement is only part of a list of change you might need to change to improve your health. 2 key factors are that physical activity needs to increase and processed foods need to be removed from your diet!
So take some time, look closely at these products, ask around, sample... it's your health we are talking about. Now, how did your products rate on the questions?
My health drink of choice is Shakeology.
Shakeology has an in depth website with ingredients listed, the science behind it, and even where the ingredients come from.
Beachbody (the company that markets Shakeology) is a highly reputable company with an A+ rating with the Better Business Bureau. They offer a money back guarantee on all products...even if you just don't like them! If you order from the company you get a free coach to help motivate and encourage you, as well as answer any questions you may have!
Shakeology boasts increased energy, weight loss, decreased cravings, improved digestion and regularity and a decrease in cholesterol levels! A lot of good out of one product! Check out the results posted on their site, plus all of the results you can find on the main Beachbody site. Or ask someone you know who has tried it... they probably have a great story for you! If you don't believe those, check out what these doctors have to say about it on the webpage or watch the video, "100 doctors don't lie".
Beachbody sells 1 major nutrition supplement, namely Shakeology. They also have some vitamins and minerals, a few workout supplements, protein bars... all with complete ingredient lists. Plus over 20 workout programs - yes, a lot to choose from but with your personal coach it is easy to select what will work best for you!
How much does it cost. Shakeology is $120 plus shipping and tax for a 30 serving bag or 24-serving individual packets. You can get free shipping PLUS a free Shakeology workout program (valued at $30) if you sign up on Home Direct (HD), which can be canceled at any time. That comes to less than $4 a serving. Expensive, it can seem that way but how much does a fancy drink at Starbucks cost or a Jamba Juice? The long term effects of this nutrition to your body combined with the benefits of losing a few pounds and dropping your cholesterol are pretty priceless!
Are you actually going to change your lifestyle? That is a question solely for you, but buying Shakeology gives you all of the tools you need to start. Replace a meal with Shakeology, start the Shakeology workouts, check in with your coach or ask them to check in with you to encourage you along and slowly fix your nutrition and you will be amazed at the progress you can make!
In reality, the only one who can help you is you, but I can help make it easier for you! Email me or find me on my website at www.GetFitWithNicola.com
If you are looking for ways to make it cheaper, consider signing on as a Beachbody coach! There is a one-time fee of $39.95 and then after that, only $14.95 a month to “BE” a coach. Many people sign up because of the discount – as a coach you get a 25% discount on all Beachbody products, including Shakeology. So Shakeology becomes $89.95 ($30 less) but when you factor in the coach fee, its $15 less every month. The Home Direct Shipping and Handling fee waiver also applies to Coaches, so you can save quite a bit by becoming a Beachbody Coach. You can then share this amazing product with friends and family and work on making a profit for getting yourself fit and healthy!
There are so many factors to consider when looking for a product that you are going to put in your body but where to begin:
*what is in the product? Is there a list of ingredients you can access to take to your doctor or at least to research yourself (side note-if you are not comfortable taking the product to your doctor you probably shouldn't even consider it).
*where are you buying it? Are you buying it from a reputable source that you can check on with the Better Business Bureau or at least know other people who have purchased it before.
*What are the benefits that this product is boasting? Can you talk to someone who is using the product, other than the person selling it to you? Can you see some more info on if these results could possibly be the same for you?
*How many products does the company sell? Do they have a solution for every problem under the sun, a cure for every ailment? Great products are not common, there is a lot of junk and fillers thrown in many products so be careful.
*How much does it cost? You don't know? Did that info get hidden behind the promises? Your good health is priceless, BUT we all value our money! If it is too cheap it probably does not have good quality ingredients. If it is too expensive you may need to evaluate how much you already spend on food and supplements and reason in the savings down the road of your improved health.
*Are you actually going to change your lifestyle or are you expecting that this "health drink" is a magic bullet? A health supplement is only part of a list of change you might need to change to improve your health. 2 key factors are that physical activity needs to increase and processed foods need to be removed from your diet!
So take some time, look closely at these products, ask around, sample... it's your health we are talking about. Now, how did your products rate on the questions?
My health drink of choice is Shakeology.
Shakeology has an in depth website with ingredients listed, the science behind it, and even where the ingredients come from.
Beachbody (the company that markets Shakeology) is a highly reputable company with an A+ rating with the Better Business Bureau. They offer a money back guarantee on all products...even if you just don't like them! If you order from the company you get a free coach to help motivate and encourage you, as well as answer any questions you may have!
Shakeology boasts increased energy, weight loss, decreased cravings, improved digestion and regularity and a decrease in cholesterol levels! A lot of good out of one product! Check out the results posted on their site, plus all of the results you can find on the main Beachbody site. Or ask someone you know who has tried it... they probably have a great story for you! If you don't believe those, check out what these doctors have to say about it on the webpage or watch the video, "100 doctors don't lie".
Beachbody sells 1 major nutrition supplement, namely Shakeology. They also have some vitamins and minerals, a few workout supplements, protein bars... all with complete ingredient lists. Plus over 20 workout programs - yes, a lot to choose from but with your personal coach it is easy to select what will work best for you!
How much does it cost. Shakeology is $120 plus shipping and tax for a 30 serving bag or 24-serving individual packets. You can get free shipping PLUS a free Shakeology workout program (valued at $30) if you sign up on Home Direct (HD), which can be canceled at any time. That comes to less than $4 a serving. Expensive, it can seem that way but how much does a fancy drink at Starbucks cost or a Jamba Juice? The long term effects of this nutrition to your body combined with the benefits of losing a few pounds and dropping your cholesterol are pretty priceless!
Are you actually going to change your lifestyle? That is a question solely for you, but buying Shakeology gives you all of the tools you need to start. Replace a meal with Shakeology, start the Shakeology workouts, check in with your coach or ask them to check in with you to encourage you along and slowly fix your nutrition and you will be amazed at the progress you can make!
In reality, the only one who can help you is you, but I can help make it easier for you! Email me or find me on my website at www.GetFitWithNicola.com
If you are looking for ways to make it cheaper, consider signing on as a Beachbody coach! There is a one-time fee of $39.95 and then after that, only $14.95 a month to “BE” a coach. Many people sign up because of the discount – as a coach you get a 25% discount on all Beachbody products, including Shakeology. So Shakeology becomes $89.95 ($30 less) but when you factor in the coach fee, its $15 less every month. The Home Direct Shipping and Handling fee waiver also applies to Coaches, so you can save quite a bit by becoming a Beachbody Coach. You can then share this amazing product with friends and family and work on making a profit for getting yourself fit and healthy!
Thursday, March 24, 2011
Shakeology 3 day Jumpstart/Cleanse - RESULTS!!!
So let me tell you about my Shakeology cleanse results, why I did this and why it worked so well for me!
Upon my weigh in this morning I had lost 6.5 pounds in 3 days!
My details: I am 5'11 1/2" and went from 172 to 165.5 pounds from Monday morning to Thursday morning. Funnily enough, I weighed 165 pounds in January so I have fixed my 3 months of weight gain. I eat healthy food. Lots of fruit and vegetables, whole grains, no soda or added sugars for the most part. My downfall is portions and snacking but mostly snacking. It is easy to get in your head that you aren't full so you need to have something else or that you ate a healthy lunch so surely you can squeeze in an extra cookie (or two) or the kids are snacking so you will just have a bite (or 4 or 5). It is so easy to throw extra calories in without really giving it a second thought and for me, that led to 7 extra pounds in a mere 3 months! Stopping the snacking can be hard too. Putting it off until tomorrow, until I'm not sick, until the weather improves... you know what I mean. You need to get your head in the right place and be ready!
I don't usually have this much trouble getting back on track, but I tried to cut out sugar, dairy, fruit, most carbs and really decrease my calories for 2 weeks at the end of January and it put me into a tailspin. Apparently my body needs something in there... and I'm thinking it was the fruit and the carbs as I love my cardio and I needed the quick energy. So it was time to dive into the Shakeology cleanse!!!
Monday I started the day with a Chocolate Shakeology with 1/4 cup of frozen blueberries, water and ice at 7:30, a cup of black coffee at 8, Chocolate Shakeology with 1/4 frozen strawberries, water and ice at 11:30, 1 pear at 2pm, 1/4 serving of Shakeology left from my kid's breakfast at 3:30, green salad with baked homemade chicken strips, cucumber, green peas and balsamic vinaigrette at 6:30. I needed my third Shakeology but I wasn't really hungry (crazy I know), but I mixed with water, ice and almond extract. My workout was TurboFire during the day but not much due to lack of time!
Tuesday-Chocolate Shakeology with 1/4 frozen strawberries at 7:30, black coffee, Chocolate Shakeology with 1/2 cup cherry berry mix at 11:30, I had my salad at 3:30 today knowing I would be out at dinner time! Then had my third Shakeology at 5:15 as I wouldn't be home until late and I didn't want to be starving. Ate a pear at 8pm as I drove home from Fit Club. My workouts were some low intensity TurboFire and a full intensity P90X One on One 110-30-20 workout at Fit Club (every Tuesday at 6pm at the Bakersfield Marriott).
Wednesday-Scale already had me down 5 pounds! I knew I would need to add a few calories today as I teach TK at 6pm and need lots of energy! Mixed 1/2 banana and 1/4 cup strawberries into my Shakeology for breakfast. Pear in morning. Shakeology at 10:45am with water, ice and almond extract. Coffee with cream at 11. 1/2 cup almonds in the afternoon and my salad with 1 egg + 1 egg white, and 2 slices of low sodium turkey breast sandwich meat. 1/2 cup oatmeal squares cereal at 5pm to ensure enough energy for class. 1 scoop results and recovery formula after class. Chocolate Shakeology with mint extract for dinner at 7:30 followed by tea and willpower for dessert :)
My energy has been good, I haven't been overly hungry, just found myself thinking about food a few times...but I could tell it was out of habit not hunger! NO CRAVINGS!!! I got my chocolate fix from the Shakeology and obviously had no nutrition deficits with all of that extra nutrition :)
Thursday morning - 6.5 pounds less on the scale and I feel great!!!
The big question is... will those pounds stay off! I will weigh in again next Thursday and let you know what the number is! If I control my snacking along with sticking with a solid fitness routine (RevAbs, I am diving back in) I am confident it will stay off!
I started my day with a strawberry banana chocolate Shakeology today. I then had a slice of sprouted wheat toast with natural peanut butter and banana with my coffee! I need to get my body balanced again so I will make healthy food choices, I don't want to starve myself so I will be back up to 1800-2000 calories a day, and I will indulge on occasion but I will be sensible about it! My health and feeling good about myself is important to me... more important than ice cream for dessert every night, and crunching on crackers or dry cereal while I get my work done, or even that slice of pizza at the Costco concession as I walk by at lunch time! It is all about choices and they are ours to make! What is your choice going to be?
If you would like help getting on track with your nutrition, finding a fitness program that will work for your or just motivation to get rolling and stay on track, I would love to help. Sign up for FREE or for the club membership with great nutrition planning tools at www.GetFitWithNicola.com and let me know how I can help!
Check out this past post about Shakeology (from over a year ago and I am still loving it) and how you can make the price fit your budget a little better!
Upon my weigh in this morning I had lost 6.5 pounds in 3 days!
My details: I am 5'11 1/2" and went from 172 to 165.5 pounds from Monday morning to Thursday morning. Funnily enough, I weighed 165 pounds in January so I have fixed my 3 months of weight gain. I eat healthy food. Lots of fruit and vegetables, whole grains, no soda or added sugars for the most part. My downfall is portions and snacking but mostly snacking. It is easy to get in your head that you aren't full so you need to have something else or that you ate a healthy lunch so surely you can squeeze in an extra cookie (or two) or the kids are snacking so you will just have a bite (or 4 or 5). It is so easy to throw extra calories in without really giving it a second thought and for me, that led to 7 extra pounds in a mere 3 months! Stopping the snacking can be hard too. Putting it off until tomorrow, until I'm not sick, until the weather improves... you know what I mean. You need to get your head in the right place and be ready!
I don't usually have this much trouble getting back on track, but I tried to cut out sugar, dairy, fruit, most carbs and really decrease my calories for 2 weeks at the end of January and it put me into a tailspin. Apparently my body needs something in there... and I'm thinking it was the fruit and the carbs as I love my cardio and I needed the quick energy. So it was time to dive into the Shakeology cleanse!!!
Monday I started the day with a Chocolate Shakeology with 1/4 cup of frozen blueberries, water and ice at 7:30, a cup of black coffee at 8, Chocolate Shakeology with 1/4 frozen strawberries, water and ice at 11:30, 1 pear at 2pm, 1/4 serving of Shakeology left from my kid's breakfast at 3:30, green salad with baked homemade chicken strips, cucumber, green peas and balsamic vinaigrette at 6:30. I needed my third Shakeology but I wasn't really hungry (crazy I know), but I mixed with water, ice and almond extract. My workout was TurboFire during the day but not much due to lack of time!
Tuesday-Chocolate Shakeology with 1/4 frozen strawberries at 7:30, black coffee, Chocolate Shakeology with 1/2 cup cherry berry mix at 11:30, I had my salad at 3:30 today knowing I would be out at dinner time! Then had my third Shakeology at 5:15 as I wouldn't be home until late and I didn't want to be starving. Ate a pear at 8pm as I drove home from Fit Club. My workouts were some low intensity TurboFire and a full intensity P90X One on One 110-30-20 workout at Fit Club (every Tuesday at 6pm at the Bakersfield Marriott).
Wednesday-Scale already had me down 5 pounds! I knew I would need to add a few calories today as I teach TK at 6pm and need lots of energy! Mixed 1/2 banana and 1/4 cup strawberries into my Shakeology for breakfast. Pear in morning. Shakeology at 10:45am with water, ice and almond extract. Coffee with cream at 11. 1/2 cup almonds in the afternoon and my salad with 1 egg + 1 egg white, and 2 slices of low sodium turkey breast sandwich meat. 1/2 cup oatmeal squares cereal at 5pm to ensure enough energy for class. 1 scoop results and recovery formula after class. Chocolate Shakeology with mint extract for dinner at 7:30 followed by tea and willpower for dessert :)
My energy has been good, I haven't been overly hungry, just found myself thinking about food a few times...but I could tell it was out of habit not hunger! NO CRAVINGS!!! I got my chocolate fix from the Shakeology and obviously had no nutrition deficits with all of that extra nutrition :)
Thursday morning - 6.5 pounds less on the scale and I feel great!!!
The big question is... will those pounds stay off! I will weigh in again next Thursday and let you know what the number is! If I control my snacking along with sticking with a solid fitness routine (RevAbs, I am diving back in) I am confident it will stay off!
I started my day with a strawberry banana chocolate Shakeology today. I then had a slice of sprouted wheat toast with natural peanut butter and banana with my coffee! I need to get my body balanced again so I will make healthy food choices, I don't want to starve myself so I will be back up to 1800-2000 calories a day, and I will indulge on occasion but I will be sensible about it! My health and feeling good about myself is important to me... more important than ice cream for dessert every night, and crunching on crackers or dry cereal while I get my work done, or even that slice of pizza at the Costco concession as I walk by at lunch time! It is all about choices and they are ours to make! What is your choice going to be?
If you would like help getting on track with your nutrition, finding a fitness program that will work for your or just motivation to get rolling and stay on track, I would love to help. Sign up for FREE or for the club membership with great nutrition planning tools at www.GetFitWithNicola.com and let me know how I can help!
Check out this past post about Shakeology (from over a year ago and I am still loving it) and how you can make the price fit your budget a little better!
Monday, March 21, 2011
Pay it Forward!
Did you know that Beachbody wasn't just about getting SUPER FIT? We are about helping everyone get access to improved health and fitness at any point in their lives! Check out Tony Horton's One on One called "Pay it Forward". A 30 minute workout for someone who hasn't worked out in awhile or just needs a little nudge!!!
Wednesday, March 9, 2011
got good nutrition?
So I was just running a little test on how much of an influence food makes on weight loss results! (actually I was just really hungry and out of whack and couldn't stop eating for 3 weeks straight)!!! I have been exercising 6-7 days a week for 30-120 minutes a day (most days were 30-50 minutes) at a medium to high intensity (still following my RevAbs plan plus Turbo Kick and PUMP). I have been eating good food (very little processed food, minimal added fats or sugars) just LOTS of it! I have been constantly hungry and I was finding myself searching through the freezer, fridge and pantry for snacks. I found nuts (unsalted), cookies (whole wheat), low fat vanilla and plain yogurt, cereal, P90X protein bars, fruit! My saving grace has been that I don't have a plethora of unhealthy foods in my home. I have been drinking my Shakeology plus having salads and lots of veggies too.
What has eating large volumes of even healthy food for 3 weeks done to me?
So yes! I make sacrifices to be and feel healthy, and writing this has actually inspired me to refocus back on my nutrition because dang, my pants were snug this morning and I HATE that!
Please read my posts, join me on Facebook and on my Get Fit With Nicola page on FB! I will be following some nutrition plans on the Beachbody site which you can find by joining as a club member, or you can just join for FREE and contact me through the site and I would love to help you too! I will also be posting some of my favorite meals I uncover in the nutrition guides from some of the Beachbody programs I have at home! March is well under way and summer is right around the corner! I am ready to bring it, will you join me?
What has eating large volumes of even healthy food for 3 weeks done to me?
- I have gained back the 4 pounds I lost in the first week of RevAbs plus an extra 3 pounds (and I think it is all on my belly)!
- I have felt tired and lethargic (yet when I force myself to exercise I have plenty of energy to get it done), I just don't FEEL my usual energetic self.
- I have been moody and grumpy (although that could have something to do with my daughter being very temperamental lately).
- It has set me back from where I want to be!
So yes! I make sacrifices to be and feel healthy, and writing this has actually inspired me to refocus back on my nutrition because dang, my pants were snug this morning and I HATE that!
Please read my posts, join me on Facebook and on my Get Fit With Nicola page on FB! I will be following some nutrition plans on the Beachbody site which you can find by joining as a club member, or you can just join for FREE and contact me through the site and I would love to help you too! I will also be posting some of my favorite meals I uncover in the nutrition guides from some of the Beachbody programs I have at home! March is well under way and summer is right around the corner! I am ready to bring it, will you join me?
Thursday, March 3, 2011
Your kids ARE watching what you eat and do!!!
This morning my daughter requested oatmeal for breakfast...with milk. No sugar, no sprinkles. Then when I put ground flax seed on mine she got upset that I hadn't put any on hers! She didn't even want the blueberries I put in mine in hers! Go figure.
Yesterday on the way home from the gym we watched a family heading into Burger King for dinner. My son suggested that when he can drive he will go there every day, I could tell my daughter was tempted to agree but then responded, "I would rather be healthy". Do I deprive my kids of fast food so they want it more? Maybe. But we make hamburgers at home, I bake oven fries, we have Dreyer's slow churned ice cream a few days a week. We also have veggies at every meal and fruit before we have sweets after dinner to balance it out.
Last Friday after school I needed to get my workout done so I put in my DVD in and my daughter joined in! After I finished RevAbs, she asked me to put in Tony and the Kids so she could keep working out. This was after both of my children were running around the backyard wrestling with the dogs and each other and trying out my new pull up bar!
I try to get a workout in every day, I try to eat lots of veggies, fruits, lean proteins and whole grains and avoid processed foods. Do I do this every day, not quite. I also love cookies, chocolate, pizza, cheese, wine... I just consume these in a more controlled manner now and don't have them sitting on my counter tempting me!!! My children are learning about choices and how to make good ones. I want them to understand how important their health is so they can make their own choices accordingly! It is never too late to start and I would love to help! Beachbody has a great Meal Planner section if you join as a Club member . It is comparable to Weight Watcher's online or Biggest Loser online, but more reasonably priced and you get a real person to contact with any questions...ME :)
www.GetFitWithNicola.com
Yesterday on the way home from the gym we watched a family heading into Burger King for dinner. My son suggested that when he can drive he will go there every day, I could tell my daughter was tempted to agree but then responded, "I would rather be healthy". Do I deprive my kids of fast food so they want it more? Maybe. But we make hamburgers at home, I bake oven fries, we have Dreyer's slow churned ice cream a few days a week. We also have veggies at every meal and fruit before we have sweets after dinner to balance it out.
Last Friday after school I needed to get my workout done so I put in my DVD in and my daughter joined in! After I finished RevAbs, she asked me to put in Tony and the Kids so she could keep working out. This was after both of my children were running around the backyard wrestling with the dogs and each other and trying out my new pull up bar!
I try to get a workout in every day, I try to eat lots of veggies, fruits, lean proteins and whole grains and avoid processed foods. Do I do this every day, not quite. I also love cookies, chocolate, pizza, cheese, wine... I just consume these in a more controlled manner now and don't have them sitting on my counter tempting me!!! My children are learning about choices and how to make good ones. I want them to understand how important their health is so they can make their own choices accordingly! It is never too late to start and I would love to help! Beachbody has a great Meal Planner section if you join as a Club member . It is comparable to Weight Watcher's online or Biggest Loser online, but more reasonably priced and you get a real person to contact with any questions...ME :)
www.GetFitWithNicola.com
Wednesday, March 2, 2011
20 Little Ways to Drop Pounds
I get regular emails from RealSimple.com and I LOVE this one so I had to share. Thank you to By Joe Mullich for his Smart tips for how to take the pounds off―and keep them off.
Bad news: The average person gains one to two pounds a year.
Good news: Consuming just 100 fewer calories each day is enough to avert that weight gain.
If you’re finding this out a little too late―and you want to actually lose some of that weight―you have to downsize by 500 calories a day. But you don’t have to slash them all from your plate.
“You can eat 250 calories less and then burn 250 by walking for 30 to 45 minutes. Over a week, that will produce about a pound of weight loss,” says Holly Wyatt, MD, a clinical researcher at the Center for Human Nutrition in Denver. You won’t see dramatic changes immediately, but small tweaks like those that follow will pay off over time.
9. Sleep well, lose more. Insufficient shut-eye appears to increase production of the stress hormone cortisol, which regulates appetite. High levels seem to worsen bingeing and hunger; moreover, too little sleep could keep your body from burning carbohydrates, which translates to more stored body fat.
10. Double your protein. The high-protein, low-carb approach may help keep you from losing muscle along with fat, according to a study published in The Journal of Nutrition. According to study author Donald K. Layman, PhD, of the University of Illinois, the amino acid leucine―found in beef, dairy, poultry, fish, and eggs―may help preserve muscle tissue.
11. Keep an exercise journal. Writing down your fitness achievements is a great way to track your progress, give yourself positive feedback, and maintain focus on your goals.
12. Eat dairy daily. A piece of cheese or a cup of milk or yogurt can rev up your metabolism, a University of Tennessee study found. People who cut 500 calories a day from their diets while eating yogurt three times a day lost 13 pounds over 12 weeks, more weight and more body fat than a control group who only cut calories.
Bad news: The average person gains one to two pounds a year.
Good news: Consuming just 100 fewer calories each day is enough to avert that weight gain.
If you’re finding this out a little too late―and you want to actually lose some of that weight―you have to downsize by 500 calories a day. But you don’t have to slash them all from your plate.
“You can eat 250 calories less and then burn 250 by walking for 30 to 45 minutes. Over a week, that will produce about a pound of weight loss,” says Holly Wyatt, MD, a clinical researcher at the Center for Human Nutrition in Denver. You won’t see dramatic changes immediately, but small tweaks like those that follow will pay off over time.
Tweak Your Diet
1. Start with salad...and eat less during the rest of the meal, says a study from Pennsylvania State University. When salads were topped with low-fat mozzarella and low-calorie Italian dressing instead of high-fat alternatives, women ate 10 percent fewer calories over the course of the day.
2. Stick a fork in it. If you prefer your salad dressing on the side, dip your fork into it before stabbing your greens. That little maneuver could cut hundreds of calories.
3. Order two appetizers. According to a study at the University of North Carolina, the average hamburger is 23 percent larger today than it was in 1977. Choose a pasta dish and salad or soup from the appetizer column, instead.
4. Visit the vending machine. Nibbling on single servings is better than digging your way to the bottom of a megabag of chips.
2. Stick a fork in it. If you prefer your salad dressing on the side, dip your fork into it before stabbing your greens. That little maneuver could cut hundreds of calories.
3. Order two appetizers. According to a study at the University of North Carolina, the average hamburger is 23 percent larger today than it was in 1977. Choose a pasta dish and salad or soup from the appetizer column, instead.
4. Visit the vending machine. Nibbling on single servings is better than digging your way to the bottom of a megabag of chips.
Get Moving
5. Walk and talk. When your cell phone rings, slip on your walking shoes and stroll the halls at work or hoof it outside. If you did this for 10 minutes every workday at a moderate 3 mph pace, you’d burn about 1,000 calories a month and lose 3 pounds a year.
6. Watch coffee calories. The fancy concoctions that are now the javas of choice for many people can contain as many calories as an entire lunch.
7. Crack a nut. Dieters in a Harvard University study who ate a handful of peanuts or mixed nuts daily were more likely to keep weight off than a group whose regimen didn’t include the high-fat snacks.
8. Don’t just sit there. The average person burns 100 calories per hour sitting and 140 per hour standing. Get on your feet 2 hours a day while you work, and you could drop an extra 6 pounds over the year.
6. Watch coffee calories. The fancy concoctions that are now the javas of choice for many people can contain as many calories as an entire lunch.
7. Crack a nut. Dieters in a Harvard University study who ate a handful of peanuts or mixed nuts daily were more likely to keep weight off than a group whose regimen didn’t include the high-fat snacks.
8. Don’t just sit there. The average person burns 100 calories per hour sitting and 140 per hour standing. Get on your feet 2 hours a day while you work, and you could drop an extra 6 pounds over the year.
Adjust Your Habits
10. Double your protein. The high-protein, low-carb approach may help keep you from losing muscle along with fat, according to a study published in The Journal of Nutrition. According to study author Donald K. Layman, PhD, of the University of Illinois, the amino acid leucine―found in beef, dairy, poultry, fish, and eggs―may help preserve muscle tissue.
11. Keep an exercise journal. Writing down your fitness achievements is a great way to track your progress, give yourself positive feedback, and maintain focus on your goals.
12. Eat dairy daily. A piece of cheese or a cup of milk or yogurt can rev up your metabolism, a University of Tennessee study found. People who cut 500 calories a day from their diets while eating yogurt three times a day lost 13 pounds over 12 weeks, more weight and more body fat than a control group who only cut calories.
Start Drinking
13. Drink water. Your body often mistakes thirst for hunger, so staying hydrated means you’ll probably also stay satiated.
14. Be wary of white foods. That’s the color of most high-calorie carbs―bagels, potatoes, breads, rice, creamed corn, and the like.
15. Have an apple before dinner. How did 346 people in small-town Washington State lose an average of 17 pounds each in 3 months? With regular exercise, balanced eating, and an apple with every meal. The typical apple has 5 grams of fiber, which makes you feel fuller.
16. Act like a kid. Expand your definition of physical activity to include shaking your booty with your kids. It’s a welcome break from the StairMaster and can burn just as many calories (about 120 every 20 minutes).
14. Be wary of white foods. That’s the color of most high-calorie carbs―bagels, potatoes, breads, rice, creamed corn, and the like.
15. Have an apple before dinner. How did 346 people in small-town Washington State lose an average of 17 pounds each in 3 months? With regular exercise, balanced eating, and an apple with every meal. The typical apple has 5 grams of fiber, which makes you feel fuller.
16. Act like a kid. Expand your definition of physical activity to include shaking your booty with your kids. It’s a welcome break from the StairMaster and can burn just as many calories (about 120 every 20 minutes).
Breakfast Like a Champion
17. Eat breakfast. A Harvard study found that people who did so every day cut their chances of becoming obese and developing diabetes by 35 to 50 percent, compared with those who ate breakfast only twice a week.
18. Be picky about bread. Select loaves with whole grain listed as the first ingredient, and make sure each slice contains at least 2 grams of fiber.
19. Munch a handful of M&M’s. Just under half a pack of plain candies adds only 100 calories to your daily tally and can satisfy a sweet tooth.
20. Brush your teeth after every meal. It doesn’t just fight cavities: Brushing serves as a physical and psychological cue to stop eating. When you’re on the go, a few Altoids or a breath strip can have the same effect.
18. Be picky about bread. Select loaves with whole grain listed as the first ingredient, and make sure each slice contains at least 2 grams of fiber.
19. Munch a handful of M&M’s. Just under half a pack of plain candies adds only 100 calories to your daily tally and can satisfy a sweet tooth.
20. Brush your teeth after every meal. It doesn’t just fight cavities: Brushing serves as a physical and psychological cue to stop eating. When you’re on the go, a few Altoids or a breath strip can have the same effect.
Did you pick up any great ideas? Just add one or two in and progress over time! Remember, you are a role model for someone...whether it's your kids, your family, your siblings...help yourself and help others at the same time!!! If you are looking for some help to get rolling or to stay motivated I would love to help you as your FREE coach! Sign up at www.GetFitWithNicola.com
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