New Year, New You!

My Secret to Permanently Lose Fat for The New Year!

Still working on your 2018 New Year’s Resolution to lose weight and get in shape?  Stop spinning your wheels like a hamster and eating lettuce like a rabbit.  Both mammals are fat and cardio and salad eating is not working for them, and it won’t for you either.  Make 2019 the year you REALLY DO IT!  The video below is just one tip to get you on your way.

Have you made positive changes already?

Perhaps you’ve made some healthy changes already.  That’s great.  Look at this example of someone who thought they were making wise choices.  I reveal some better choices that can get you going even quicker.  This is just the tip of the iceberg of what a typical client can expect to learn through our training sessions.

Do you want to make 2019 your year to change?

Contact me through this link to set up time to meet and discuss your 2019 Resolutions!

Injury Slowing you down

Injured or recovering from an injury or surgery and unable to work out?

What can you do to keep from derailing your training?

When you’re passionate about your workouts, nothing is more frustrating than than an injury or sickness when all you want to do is that one thing you love. You may be feeling anxious about putting on weight or losing your training progress while you are down and out. What can you do to ensure you don’t get too far off track with your progress?

  1. Don’t stress about it. Stress causes the body to increase levels of cortisol in your body which has been shown to have adverse effects on your health, including decreased muscle tissue; decreased bone density, suppressed thyroid function and increase abdominal fat. Keep your stress about not being able to workout to a minimum. There are ways to help relax your mind and body that don’t involve training your body. Try journaling, listening to music and breathing exercises, for example.
  2. Keep your nutrition on point. Since you won’t be working out and expending energy during those workouts, you want to be sure you are providing good, sound nutrition to your body rather than foods that will inflame you and make you fat. Inflammation is a normal part of the body’s immune response. When inflammation serves no purpose, it damages the body and causes disease and illnesses. Eating an anti-inflammatory diet reduces inflammation in the body; helps our bodies maintain optimum health and provides energy, vitamins, minerals, essential fatty acids, dietary fiber and disease-preventing phytonutrients. Incorporating Fit N Firm Foods and Marigold Bars can help keep your nutrition in order during your down time (and anytime for that matter). Orders can be placed online. Fit N Firm Foods offers free delivery for some locations in Spring, Texas and Marigold ships worldwide and has pickup locations around the U.S. You can also add the following anti-inflammatory foods into your diet.
  3. Keep your protein intake high. Consuming sufficient protein is the single most dietary factor for maintaining muscle. While you can’t get to the gym, ensure you are keeping your protein levels up. Choose lean proteins like Designs for Health Protein Powder, chicken breast, eggs, lean beef, ground turkey.
  4. Make sure you are getting enough sleep and are staying hydrated by drinking adequate water.
  5. Don’t neglect your supplement intake. They fill the nutritional gaps.  I only believe in taking pharmaceutical grade supplements and I sell the best product lines such as Life Extension, Designs for Health, TransFormation, Rejuvenation Science, and Transcendence.  Need to replenish your supplements?  Contact me and I’ll make arrangements to deliver to you (limited areas around Gleannloch).
  6. Don’t train through your injury. Injury is your body telling you that you need to take a break.  And don’t try to “work through the pain”. You’re just setting yourself up for a longer or worse injury.

It sucks when you so want to get to the gym but can’t because you are injured or are recovering from a surgery or healing an injury. Listen to your bodies, listen to your doctors. Take the break. Our bodies need the complete rest a few times a year. And don’t come back to the gym too soon or you run the risk of reinjury. Give your body the rest it needs and take the steps above to keep from derailing your training progress. I promise, you WILL come back better than ever.

 

Enjoy The Holidays without Giving in to Your Fitness Goals

As the holiday season is approaching, if you are working on a fitness goal or are normally fitness and health conscious, you may be feeling anxious about the get-togethers you’ll be going to that revolve around food. Maybe you’re worried about the effect on the scale and your waistline. The holidays don’t have to derail the progress you have already made or keep you from achieving the goal you set for yourself. IT IS POSSIBLE to ENJOY everything about this time of year and stay on course so you start out the New Year ahead of the game. Here are a few tips to keep you on track.

START YOUR DAY OFF RIGHT.

There will be hustle and bustle in your house this time of year. Whatever you have planned, make sure you start your day with a good, healthy meal. Don’t eliminate this very important meal of the day. The American Dietetic association suggests that adults who eat breakfast have an easier time losing weight, while those who don’t are 460 times more likely to gain weight. Make sure to include a lean protein, a complex carb like oats. Careful here….If your body fat % is over 30% (1st stage of clinical obesity), you may want to avoid carbs. However, if you do drastically cut carbs, make sure your getting your 1:1 ratio of omega 3 & 6 fats.  We recommend the EFAs we sell at The Firm U.

GYM OPEN?

Is your gym open on Thanksgiving Day? Why not get up early and get in a quick workout before all the Thanksgiving Day activities start. You’ll feel better about it. Many gyms have reduced holiday hours…get in early and get it done! The FIRM U is OPEN Thanksgiving Day from 7:00a to noon. Come on in and get your workout on!

THINK TWICE ABOUT IT.

Choose the white meat (breast) of the turkey rather than the dark meat (thigh or leg) and avoid eating the skin. See below how the different meat types stack up against one another.

Mashed potatoes = mushy middles. At over 200 calories a cup and close to 40 grams of carbohydrates in mashed potatoes, you could choose Mashed Cauliflower instead and save yourself over half the calories and 25 grams of carbs. Your guests will barely taste the difference. They’re quick and easy to make. Just take a head of cauliflower and steam for about 15 minutes then transfer to the food processor or blender in small batches and blend with some garlic, a drizzle of olive oil and some low sodium beef broth added in an amount to get to your desired consistency. You’ll never want mashed potatoes again. These are delicious! Cauliflower is a cruciferous vegetable which has been shown to protect against cancer. Why not eliminate the potatoes and go for the cauliflower!

Pecan pie is a traditional Thanksgiving dessert you’ll probably run up against this season. Just one slice has over 500 calories with half those calories from fat and 64 staggering grams of carbs. You would have to walk very briskly (4.5 mph) for 90 minutes to burn off that one piece of pie. So, think about it….is it Worth it? You can still enjoy the tastes of fall and Thanksgiving without all the guilt. Instead or pecan pie, why not prepare our 50 calorie per serving Crustless Protein Pumpkin Pie recipe? Pumpkin is a good source of Vitamin A, so have some!

BE PREPARED…

• Sounds silly, but plan and rehearse how you are going to deal with temptations at the upcoming event.
• Don’t go to the social event hungry. Have a Marigold Bar ahead of time and pack one in your purse or pocket when you go.
• Stand away from the food. You could be tempted to graze on unhealthy options.

DID YOU OVERDO IT?

Enjoy yourself this holiday season, but don’t let the feasting around the season turn into a complete abandonment of your program. Remember, no one is perfect, and you don’t want to beat yourself up if you help get off course a little bit. Think of it this way: this new way of life for you is a journey. If you were on a road trip to Washington and you made a wrong turn in Utah, you wouldn’t turn around and go home, would you? No, you’d get your map out and get back on course and continue to Washington. The same philosophy applies to your journey to improved eating habits and fitness. Find your way back to the intended course and continue on your journey!

HAPPY THANKSGIVING FROM ALL OF US AT THE FIRM U!