It’s time to purge that elephant in the room: THE SCALE!
Whether it’s in the bathroom, the basement or in the bedroom, it’s taunting you.
Every day it beckons for you to step onto it. It’s the first thing you think of when you wake up and we always want to hop on the scale before bed.
This obsession is one of the reasons you should cut ties with the scale; set it free so you can set yourself free of its choke hold.
Daily weigh-ins are meaningless.
Most people trying to lose weight really want to see a chance in their body composition: FAT LOSS.
Body composition changes cannot be detected by a scale on a day-to-day basis. Fat loss can be detected on a weekly basis, however, so if you can have enough discipline to only hope on once a week, then you have my permission to keep your scale ☺
This is very tough however- so if you start to notice yourself weighing yourself more often, then hide it.
Did You Know that Your scale weight can fluctuate up to 5 pounds in one day!
This is due to:
• Weight of food & beverages
• Water loss from exercise
• Water gain from menstrual cycles
• Water retention from high sodium intake
• Weight of non-voided bowel contents
The scale is NOT the real barometer of progress.
You may believe that “the scale does not lie,” and that the number is objective. However, you can get more objective, more in-depth feedback from other measuring tools.
Here’s an easy way to do it at home: Be mindful of how your clothes are fitting. After all, it is pretty common for the scale “not to budge” for a person who finds she can suddenly fit with ease into a pair of formerly tight jeans.
Other effective measuring tools can be:
• How you feel after rushing up a flight of stairs
• Not tiring out as quickly when you play with your children
• Your new found ability to change the water cooler bottle at work without any effort!
• Diminished cravings for sugar
The scale can’t record these milestones. When you read the number on the scale, you will automatically associate that number with food. Yes, that’s right. If you don’t like the number, what thought pops into your mind? It almost always relates to food.
The scale is a harbinger of food obsession, which includes counting every calorie, and carb and fat gram. Before you know it, you’ll be carrying a calorie counter with you everywhere you go.
Focus on how you feel, milestones in your daily activities, improved muscle tone, better eating habits, and how your clothes fit, rather than an ambiguous number on a gadget.
For help in escaping the scale’s stranglehold and learning how to make REAL changes in your body, give us a call 817-938-7661 today so we can help you with one of our customized programs!
Most people believe they’re making a smart diet choice by opting for a salad, but end up sabotaging their weight loss goals.
Don’t get me wrong – salads are a great way to get your recommended daily allowance of fruits and veggies and are often full of nutritious goodness. Made with the right foods they can also be a great meal for those seeking to lose some weight.
Next time you inspect the salad bar or your refrigerator for ingredients to toss in your salad, keep the following tips in mind.
Fruits and Vegetables
Leafy greens and veggies should be the base of your salad. Choose as many vegetables as you would like. Choose from mixed greens, broccoli, sugar snap peas, spinach, cucumbers, onions, peppers, cauliflower, mushrooms, green beans, zucchini, shredded carrots, radish, sprouts, cabbage, beets, tomatoes, and whatever veggie you can think to add. At only 25 calories per serving, vegetables are loaded with vitamin C, folic acid, potassium, fiber, and antioxidants. So the more veggies, the better!
In addition to all your other veggies, go with the darkest green lettuce you can find. Choose Romaine, spinach, mustard leaves, or green leaf over iceberg for increased nutrition. Leafy greens come in at less than 20 calories per two cup serving and provide folic acid, antioxidants, vitamins, and minerals.
Fruit is also a great salad option, as they add sweetness and nutrition to your salad. Try fruit such as cranberries, grapes, sliced strawberries, tangerines, or apples, and watch your plain old salad transform into a piece of culinary art.
If you find yourself feeling hungry soon after eating a salad, add some protein the next time. Good sources of protein to toss in a healthy salad include hard-boiled eggs or just the egg whites, grilled chicken, grilled salmon, steamed or boiled shrimp, tuna packed in water, low-fat cottage cheese, or roasted turkey breast. A good serving size of this protein would be three ounces.
If meat or animal products aren’t your thing, add about three quarters cup of one or more of these protein sources to your salad: lentils, tofu, black beans, garbanzo beans, chickpeas, or a small amount of nuts (they’re also high in fat, so don’t over-do them).
Tempting as they may be, avoid fried, crispy, or saucy items that many add to salads.
Though many salad extras may be packed with nutrition, they are often also full of calories. On average, extras add approximately 600 calories to an otherwise low-fat salad. A good rule of thumb when it comes to preparing a light salad is to choose just one high-calorie extra or two half-portion extras. Popular high-calorie add-ons include fried noodles, cottage cheese, pepperoni, avocado, bacon, blue cheese, croutons, cheese, or nuts.
If you love the taste and texture of croutons, try crushing a few and sprinkling them over your salad. If your salad doesn’t seem complete without cheese, try a strong flavored cheese like Feta or Parmesan. A small amount will go far. Also, use chopped nuts instead of whole to get more bites of a good thing.
Dressing often makes the salad. Unfortunately, it can also make a salad a high-calorie event. The average vinaigrette contains 50 calories in one tablespoon, while the same amount of ranch dressing contains about 90 calories. Plastic containers or dressing packets at restaurants contain four tablespoons of dressing. The entire packet adds an additional 200-360 calories. As if that weren’t enough, many dressings also contain saturated fat. This raises cholesterol and the risk of heart disease.
Instead of grabbing the first dressing you see, look for a low-fat, low-calorie option. A healthy dressing choice is a couple teaspoons of olive oil mixed with vinegar or lemon and spices or herbs. Instead of drenching your salad in dressing, dip your fork into dressing before taking a bite of salad.
Remember, eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.
For an exercise program to be challenging it must always be changing. That’s why my workouts are never the same.
It’s my goal to get you into the best shape of your life. Call or email me today to begin your transformation.
Garden Fresh Salad
The best salads are a mixture of fresh vegetables, with little or no added fat. This salad combines some of the garden’s tastiest veggies and is dressed lightly with no added oils. Serve with a side of lean protein for a healthy, vibrant meal. Servings: 4
Here’s what you need…
- 4 eggs
- 1 bunch asparagus, ends trimmed
- 1 cup curly endive
- 1 cup dandelion greens
- 1/2 cup cherry tomatoes, halved
- 1/8 cup red onion, thinly sliced
- 1/2 red bell pepper, thinly sliced into matchsticks
- 1 packet Stevia
- 2 Tablespoons lime juice
- 1 garlic clove, minced
- 2 teaspoons Dijon mustard
- 1 Tablespoon raspberry vinegar
- Place the eggs in a pan of water; bring to a simmer for 6 minutes. Remove from heat. Crack the eggs all over, and then place in a pan of cold water for one minute. Remove from water, peel, and slice. Set aside.
- Bring a medium pot of salted water to boil. Add the asparagus and cook for 4 minutes. Rinse in cold water then set aside.
- In a large salad bowl combine the endive, dandelion greens, tomato, onion and pepper.
- In a small bowl combine the Stevia, lime juice, garlic, Dijon and vinegar. Mix well.
- Coat the salad with the dressing. Top with asparagus and sliced egg.
Nutritional Analysis: One serving equals: 119 calories, 5.5 fat, 137mg sodium, 9g carbohydrates, 2g fiber, and 8g protein.
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Most of the fat and calories in salads are found in the dressing. Mix the following ingredients together for a guilt-free and delicious salad dressing:
- 1 cup fat free Greek Yogurt
- 3 Tablespoons white rice vinegar
- 1 shallot, minced
- 2 Packets Stevia
- 1 teaspoon oregano
- 1/2 teaspoon basil
- 1 clove garlic pressed
- 1 tsp sea salt
- A dash of ground black pepper
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What’s the first thing you think about when you hear the word ‘cardio’?
What I think of is running. Not sure why but it is, even though I know there are so many other tools that can improve cardiovascular endurance other than running.
What do you think of? I bet some of you are in the same boat as me and think of running, or biking, or spinning, or a step aerobics class. Regardless of what method you think of, something else I’m sure of is that you think of sessions being long and very time consuming.
But if you are a frequent reader of my blog or newsletter, you know my position on ‘cardio’ and know that there are alternative methods of training cardiovascular endurance but may not have explained why these methods work better than traditional running or the common training methods.
First of all, training in long bouts to increase cardiovascular endurance is unnecessary (with the exception of ultra long distance sporting events). Short bouts higher in intensity with periodic breaks creates an interval effect enough to cause a reaction in the body for improvement in cardiovascular endurance. One thing to keep in mind is that when the body adapts to a stress you place upon it, most of the time, provided the stress is supportive for growth and improvement, will overcompensate to the stress. That means if you are training in an interval format, the body will adapt to take on the stress of interval training, which is much higher stress, than a cardiovascular endurance training session will provide. This effect alone opens doors to many more options in your cardiovascular training.
Secondly, and perhaps more important, is the negative stress placed on the body during long bouts of cardiovascular training. Cardio, is nothing more than very high repetition strength training, and the amount of repetitions performed during just one bout is tremendous. High repetitions performed for a very long time without much rest (multiple days) can produce overuse injuries and impact injuries much sooner than if you changed up the training stress (upper body cardio, lower repetition cardio training).
Here are some examples of cardiovascular training that can cut the reps down without compromising the results:
Kettlebell Swings (actually burns twice the amount of calories than running). All of these can be performed in interval format or for reps or time (shorter time periods).
Burpees or other bodyweight training
Movements like this instead of the ultra high repetition and wear on your joints and body will promote longevity in your training and reduced negative stress, which will reduce the likelihood of injury without compromising your results (your results will actually be enhanced). Regardless of your choice of cardiovascular training, be sure to use variety and mix things up often to avoid overuse and boredom. Also employ shorter high intensity bouts alternated with recovery bouts to enhance the results, save your body, and keep things interesting.
Another day of great workouts yesterday at boot camp. Check out this clip of the 5:30AM class. Great job everyone!
1. Walking Curls
2. Scissor Kicks
3. Med Ball Wood Chops
4. Opposite Arm/Leg Crunch
6. Bicycle Crunch
7. Creepy Crawlers (plank variation)
8. Floor Dips (vicious!!!)
9. KB Swings
A big secret to melting fat is to do exercises that work several muscles at once. This is important for two reasons: 1) Working several muscles at once burns more calories because it requires your heart to work harder to supply oxygen to the areas under stress. 2) It saves you time. Your workouts take a lot less time because you don’t have to do separate exercises for each muscle. You won’t see these super fat burning exercises too often at your local gym because most people just don’t know about them and their fat burning benefits.
>Tip – Do Walking Lunge with Curls: Target = Butt, Thighs, Biceps, Core and Cardio
Fat‐Loss Secret # 2
Technically, this does not burn fat, but it will make your waist look slimmer instantly. As I look around, I see endless clients with poor posture, which is the result of training programs which overly concentrates on working the chest and shoulders, combined with sedentary jobs where….