I’m Baaack with a fit tip!

I took a couple months off blogging and I missed it! SO, I am back with lots of good information to share on fit tips, recipes, and more.

My tip for today is when you are hungry but it’s getting later in the evening and you’ve already had your calorie intake for the day, drink a glass of water! I know it’s a basic tip, but it’s a good reminder. Especially because it seems like everytime I listen to that little voice saying “go eat” and I fall into it’s temptation, I end up kicking my self the rest of the night. So, drink water!!! On a scientific note, if you don’t already know, hormones control EVERYTHING we do. I’m serious. The same hormone that tells you your hungry is also telling you your thirsty. If you start to feel thirsty it’s because your already dehydrated. So next time you are feeling hungry grab a glass of water and see if it helps. If it doesn’t (besides late at night) then you can get some food. 

Don’t have time to cook breakfast every morning?

The cereal I swear by that is AWESOME for you and full of fiber and protein is Kashi Crunch Go Lean! Try it! It tastes SOOO good. Almost to good to be healthy. It’s a little more expensive (around $4) but if your the only one who eats it, it will last you a 1 1/2 weeks. Not bad!

5 Ways to Calm Hunger Pangs

I can’t claim this article, it’s actually from Jillian Michaels. It’s a good quick read……

5 Ways to Calm Hunger Pangs

Do you start getting hunger pangs at 11:50 a.m. in anticipation of lunch? We’ve all been there. The cause is the hormone ghrelin; released when the stomach is empty, it sets off a chain reaction in the body to make you hungry. In general, you want to keep levels of ghrelin low during the day so you can keep hunger in check. Apart from an empty stomach, there are several factors that can raise ghrelin levels, including drinking alcohol, eating too few calories, and eating greasy, fatty foods. Here are some strategies that will help you manage these triggers and keep your ghrelin levels from rising:

Have a substantial breakfast. One study showed that people who ate a higher-calorie breakfast produced 33 percent less ghrelin throughout the day and felt satisfied for a longer period of time. Try a whole-wheat English muffin with organic peanut butter, a cup of strawberries, and some low-fat yogurt.

Choose complex carbs and get more fiber. Insulin and ghrelin go hand in hand. When insulin goes up after you eat, ghrelin goes down. If you eat the wrong kind of carbohydrates — refined carbs such as white bread and pasta — your blood sugar rises dramatically. In response, your body releases a surge of insulin to clear that sugar from the bloodstream. The insulin does its job very efficiently, and the resulting low blood sugar causes hunger sooner. These constant blood sugar ups and downs can wreak havoc on your metabolism, so it’s best to eat complex carbs and fiber, which delay the release of sugar into the bloodstream so that insulin levels are kept stable and you feel full longer.

Eat on a schedule. Research has found that ghrelin levels rise and fall at your usual mealtimes, so eating on a schedule prevents spikes in ghrelin. If you’re running errands and are away from the kitchen at one of your typical mealtimes, carry a small bag of almonds or other nuts with you — you can eat a little something to keep your stomach satisfied until you can get home and have a real meal.

Emphasize high-volume, low-calorie foods. Levels of ghrelin remain high until food stretches the walls of your stomach, making you feel full. High-volume, low-calorie foods, such as salads and soups, reduce ghrelin levels long before you’ve overeaten. All green veggies and any foods with a high water content count as high-volume, low-calorie foods.

Eat protein. Protein-rich foods can also suppress ghrelin levels — they help create a long-lasting feeling of fullness. Try adding whey protein to a low-calorie smoothie. (If you’re sensitive to gluten, just be sure to check the ingredients list; some whey protein products contain gluten.) One study found that whey brought about a prolonged suppression of ghrelin.

What are your goals?

This time of year is when we all start thinking about what we want to accomplish is 2010, right? I swear that over 90% of Americans put some kind of weight loss / get in shape goal in there. As an instructor, I always feel like a rockstar for the first few weeks in January because classes couldn’t be more packed! BUT, then come February the gym numbers are back to normal.  I always ask myself why is it that people give up so quickly? Did you know that 67% of America is over weight, with 72 million of us at the obese level? Why not take control and change that statistic? This year, I want you to ask yourself, what are YOUR fitness goals?  How long can you stick to them? More than a week? A Month? A year? I promise you that you really can have whatever it is you want. But, it has a price tag attached to it. Let’s make your goals a reality for 2010!

8 Healthy Weight Loss Tips

 

Below is 8 different ways to help you with the your weight loss goals.

1. Watch Your Portions

Portion control is a key challenge to Americans pursuing weight loss. “The best way to control the calories is to go with portion control,” says Dr. Gerbstadt. Piling food onto your plate can make you feel pressured to eat it all. Start with small portions, and go back for (a little) more if you’re still hungry. Keep in mind that your stomach will grumble early on, until it has shrunk to adapt to the smaller meals you’re now eating.

Portion control is doubly important when eating out. “Most people are catching on to the fact that when you eat out at a restaurant, the calories are two to three times what you really need for that meal,” says Gerbstadt. “You might get a salad and an appetizer and call it a meal, rather than get a salad and an entrée.”

2. Eat Slowly

It takes a little while for your body to realize that you’ve eaten and to stop sending signals of hunger. If you slow down and savor your food, you probably will eat less before your body acknowledges that you’re full.

3. Eat Your Vegetables First

Vegetables contain plenty of fiber and bulk but few calories. By eating them first, you might eat less of any fatty or high-calorie items on your plate.

4. Don’t Skip Meals

One of my latest posts was about this alone.  Skipping meals sounds like a good idea, but it actually undermines your weight-loss plan. Your body thinks it is being starved and starts building body fat in an attempt to store energy away for later. On top of that, you’re likely to be even hungrier for your next meal and eat far more than you would have otherwise. The best course is to eat three small meals, with two or three small snacks in between. Jillian Michaels (from the biggest loser) swears by 3 regular meals, and 1 snack in the afternoon. She also says you should eat every 4 hours like clockwork. I LOVE her style, so that’s what I do.

5. Drink Plenty of Water

Water helps you feel full throughout your day, aiding your weight-loss efforts. Water also provides innumerable health benefits to your skin and your digestive and circulatory systems.

6. Switch to Healthy Snacks

Swap out the high-calorie or high-fat snacks in your diet for healthier alternatives. Fruits, low-fat string cheese, peanut butter, and whole-grain crackers are some good options. Create snacks that combine carbohydrates and proteins, like peanut butter on apple slices, as they will make you feel full longer.

7. Exercise as Often as You Can

Burning calories through physical activity is essential to weight loss. If you don’t burn more calories than you eat, you won’t lose weight. “People think they’re too busy to walk 20 minutes a day or do a little weight training or ride a bike, and then they wonder why they can’t lose weight,” Gerbstadt says. “If you try to diet without exercise, it just takes that much more effort.” Any physical activity, even long walks, will help.

8. Keep a Record

Food diaries are a proven aid to people pursing weight loss. Keep track of what you’ve eaten and how many calories the food contained. If you also keep a record of your exercise, you can compare how many calories you’re burning to how many calories you’re consuming.

Healthy and sustainable weight loss does not occur overnight, despite the promises of fad diets. Losing a pound or two a week is normal, and shows that you are adopting weight-loss habits as a part of your lifestyle. Some people like to go crazy and loose 10 pounds a week. This is called starvation folks. Not only is it bad and shocking to the body, the body after the huge drop in weight slows it’s metabolism down. So in the long run, it’s worth to loose weight at healthy weight loss levels.

I’m Back!!

So as a lot of you noticed, I took a hiatus from blogging because I had to cut something out of my life to make my holiday season a little easier. But I have missed it and am ready to jump back into giving you daily tips and tricks for your workouts, your diet, ect. I am starting another Booty Camp this January the week of the 18th. Leave me a message if your interested. Happy Holidays!!!!

Few Ball Exercises for my Favorite Ladies

This last week I created a little workout plan for my enrichment night.  So I figured I’d send them on. Some of them are oldies but goodies, but hopefully you can learn something new.  So, here they are. 🙂

Core Workout with Body Ball

 

 

 

Below are some different exercises you can do to target your abdomen and back. Repeat all of the exercise at least 10 times.

Arm Digs – kneeling on the floor, dig your elbows into the body ball, roll (with elbows) the ball into the body and roll it back out into a kneeling plank position.

Body Twists – laying on ball (shoulders should be only contact on ball) lift your arms in the air and press your hands together, forming a triangle shape from your shoulders to your hands.  Rotate your arms from left to right slowly.

Over Head Extensions – laying belly down on ball, roll yourself to where ball in positioned about pelvis area. Reach your out in front of you and pull back with force. This is will target your shoulders and back while your abs work as a stabilizer.

Back Extension with Ball – laying belly down on ball, roll yourself to where ball in positioned about pelvis area. With arms behind head, lift your upper body up (back extension) and down with control.

Reverse & Upper Crunch – as positioned in picture above, add a pelvic tilt while crunching your upper abs towards your pelvis.

Roll In – Positioned with ball under toes, walk yourself out to a plank position and then roll the ball in towards the body, and then push it back out with feet.  This exercise is the “challenger” and should only be repeated as many times as you feel comfortable