Online Fitness Coaching: A Sample Clean Eating Day

In my last post I outlined 10 online fitness coaching tips to get you back on track after the holidays. Here’s an example day of clean eating to give you some ideas on how to apply some of those tips.  I didn’t go hungry!

Breakfast: Shakeology made with 1 cup vanilla almond milk, 1 tsp. mint extract, 1 c ice

36 0z. of water

Morning snack 1/3 cup of raisins.

Lunch: Roasted potatoes with broccoli, carrots and beef broth

18 oz of water

Afternoon snack: One large orange. Oooh it was good!

4 0z. of baked haddock with dill and lemon juice, steamed broccoli and frozen carrots

10 oz. of water

Evening snack: Pure protein bar. 20 grams of protein.

Hope this jumpstarts your clean eating after the holidays!

Online Fitness Coaching: Nutrition Tips to Get Back On Track

It’s January and the holidays are over. You ate, you drank, you were merry.  Now comes the dreaded step on the scales.  Ugh! (My “ugh” was four extra pounds)   How to get back on track?  Here are 10 Nutrition tips from your online fitness coach to get you back to normal.

  1. Do Not beat yourself up!  We all have times when we leave the healthy path and get off track. Don’t let gaining a little weight make you throw in the towel completely.The holidays are over!

  2. Get rid of all the left over holiday treats in your house.  They are going stale anyway.

  3. Make a commitment to eat a nutritious breakfast every morning.  A piece of whole wheat toast with peanut butter or granola with fruit are great choices.  I am  pressed for time in the morning so my choice is chocolate Shakeology with a teaspoon of peanut butter and a tablespoon of strawberries or blueberries.  I blend it with 1/2 cup almond milk, 1/2 cup water and 1 cup ice.  I can drink it on the way to work.

  4. Aim to eat 3 smaller meals and 3 snacks each day (300 to 400 calories each is a good rule of thumb).  This will keep you from getting really hungry and overeating.  It also keeps your blood sugar from spiking/dropping and keeps your metabolism humming all day.

  5. Eat five fresh or frozen fruits and veggies each day. They are packed with vitamins and minerals that your body craves.  Bonus, they are lower in calories.  This is high octane food.

  6. Make your drink of choice water.  Calories-Zero.  Did you know that 75% of your body is made of water

  7. Journal everything you eat for at least a week.  You don’t even have to look up calories and count them.  The simple act of writing down everything you eat will make you slow your calorie consumption.  If you are still struggling to get back to normal after a week, you can start counting calories for added accountability.

  8. Increase the protein and limit the white stuff (white sugar, white flour)

  9. Be present at all your meals and snacks.  Sit down, eat at a table, turn off the TV and don’t read and eat. If you actually focus on eating, you will eat less.

  10. If you dine out in the next week.  Make a choice from the healthy menu many restaurants include today. If there is no such thing, choose baked or broiled meats, skip the sauces and breading.  Choose a salad with a clear dressing. Pick veggies for your side (no, fries don’t count) and water to drink.

Try these tips this week and see how you do.  Let me know how it’s going.  Next post will be eight exercise tips to get you back on track.  In the meantime, here are some links to help you get started!

28 quick and healthy meals

Skinnytaste

 

Online Fitness Coaching: Stressed Out About Blowing Your New Year’s Resolution?

Are you already feeling stressed out about blowing your New Years resolution to lose weight, start exercising or quit smoking? By now, most of us have made a few New Year’s resolutions for 2012 and most of us have included at least one of these top three.  Research shows that over time a majority of us will fail in maintaining resolutions.  Here are some stats compiled by Serge Prengel, a licenced mental health counselor in New York City.  Seventy five percent of us will be able to maintain our resolutions past the first week, by week two it’s down to 71%.  After one month the percent has dropped to 64% and by six months the number has taken a nosedive to 46%.  I guess we have a right to feel a little stressed out!

One of the best tips I can give you as an on-line fitness coach is to take some steps to hold yourself accountable to your resolutions.  If you really want to achieve them, do some planning to set yourself up for success.

  • Set specific goals that can be reached realistically.  Here’s some examples:  “During the next 90 days I will exercise 30 minutes a day, 3 days a week” or “Jan 9 is my quit date for smoking.  By that date, I will have all tobacco products out of my house.” or “Starting the Tuesday after New Years day, I will limit my diet to mainly lean meats, whole grains and fruits and veggies.”

  • Track your progress.  Keep a food journal.  Write down what you did for your workout each day.  Keep track of how many days you have been a non-smoker and record the health benefits you are noticing.

  • Get an accountability partner.   This is so important, I can’t emphasize it enough!  Tell someone what your resolution is and what your specific goals are.  Ask them to check on you periodically to see how you are doing.  It’s A LOT harder to give up completely if you are going to have to admit that to someone else.

Beacause I think your health is the most important possession you have. I am volunteering to be your accountability partner to start exercising or to lose weight.  E-mail me for details on joining a small (5 or 6 member) 30 day challenge group, or on making me your e-mail or text accountability buddy.

Happy 2012!  YOU can be in that 46% that keep their resolutions! Here’s some links to get you started.

Start Exercising

Lose Weight

Quit Smoking

 

On-line Fitness Coach: Exercise is Good for Cancer Patients

Please welcome Liz Davies, my very first guest blogger!  Exercise is great for relieving stress, improving self-confidence and keeping you strong when you are healthy, but it becomes very important if you are fighting disease.  Take it away Liz..

Fight Cancer with Exercise

Physical activity produces a variety of benefits for people suffering from cancer, just as it would for people who aren’t experiencing the disease. A daily exercise routine gives people a way to stay active, maintain a healthy weight and grow to be more muscular. In addition to these rewards, physical activity increases positivity and self-confidence while lowering exhaustion and the threat for cardiovascular disease and diabetes. It is pertinent for people undergoing cancer treatments to make sure they remain active; starting just about any type of exercise advances healing. This is true no matter what type of cancer someone is dealing with, whether that is colon cancer or mesothelioma!
It is also recommended to consult a professional before embarking on a daily
exercise routine. There are also many licensed cancer exercise professionals
that can be of great assistance and can tailor individual exercise programs.

Patients who have no prior experience exercising can start
with stretching exercises. Any movement that fosters mobility is a great if the
patient is not ready for a more intense workout program. Yoga, tai chi, and
pilates are different forms of stretching exercises that are wonderful for
movement and can be easily altered for any level of physical ability.

For people who are accustomed to more activity, cardio
exercises, like swimming, running and even walking are a great way to receive
benefits from working out. These activities burn calories while increasing lung
capacity and decrease people’s odds of having a stroke, heart attack or
diabetes.

Resistance training, like weight lifting, should also not be ignored. These exercises
will help cancer patients gain muscle which is very important because
treatments like chemotherapy and radiation often cause muscle loss. Ideally it
is important to include both cardio and strength training into a daily exercise
routine.

Motivation can be hard to find when you have an obstacle
like cancer standing in the way. This may be an overwhelming feeling and if so
adding some simple activities to a daily routine can be a good way to start.
Putting away groceries, taking the stairs instead of the escalator, or buying a
pedometer to monitor activity is a good step in the right direction. With ideas
like this it is very important that all cancer patients are experiencing some
type of activity to ensure that they are optimizing the result of their
treatment.

Liz Davies is a recent college graduate and aspiring writer especially interested
in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running,
playing lacrosse, reading and playing with her dog, April.

Healthy Tips for Holiday Stress Relief

Are you starting to stress as the holidays approach?  Worried that all the parties, gift giving and traveling will leave you frazzled and your belly bloated?  Here are ten tips from your favorite  fitness coach to relieve stress from Christmas to the New Year.

 

  1. Eat a healthy snack before you head out to holiday parties so you won’t overeat and stress about all the extra calories you have ingested.
  2. Keep to your exercise schedule as much as possible.  Regular exercise will work off built up stress.  It also releases those feel good chemicals (endorphins) that will help you feel calm.  When you are pressed for time due to shopping and social engagements, take a brisk walk or do a quick ten minute workout like Ten Minute Trainer When traveling, plan ahead.  Find out if your hotel has a fitness room.  Take along lightweight resistance bands and a workout plan on an index card that you can do anywhere.
  3. Get some alone time each day.  Even 15 minutes can make a huge difference in your outlook when your are experiencing the holidays at the speed of light!
  4. Pack some healthy snacks in your purse before heading out to shop.  It will cut down on becoming so hungry that you wolf down twice your normal amount of calories at the restaurant.  It can also keep food costs down.  Paying big bucks for meals while shopping can stress you out too!
  5. Help someone else.  Volunteer at a local agency this holiday.  Focusing on someone else who needs your help will take the spotlight off you, and your stress will lower.  Helping others will make you feel good too.
  6. Can’t get to the gym? Use a workout dvd or a workout on a cable channel such as Fit TV.
  7. Use smaller plates at parties.  You will eat less.  Feel free to try my trick and only take what you can carry on a napkin.  Believe me it is definitely less than you can pile on a plate!
  8. Get family and friends to help start some active holiday traditions with you.  Go ice skating or cross country skiing.  Take a long walk around the neighborhood to look at the holiday lights.  With a little creativity, you can come up with something everyone will want to do for years to come.
  9. Try some calming exercise like yoga or tai chi.  These will make you feel renewed in body mind and spirit.
  10. Make sure you get plenty of sleep.  Try to keep your normal sleeping and waking schedule as much as possible.  Little ones get cranky around the holidays when they miss naps and stay up too late and us adults are no different.

Remember:  If you are stressed and frazzled, you can’t enjoy the people you love the most during the holidays and they can’t enjoy your company as much either.  Share some of your favorite holiday stress relief tips in the comment section.  I would love to hear from you!

Additional links for holiday stress relief:

The Mayo Clinic

Web MD

Life 123

 

How To Write a Fitness Plan: Progression and Overoad

You will increase strength, improve self-confidence and relieve stress with a well written fitness plan.  Your fitness coach is back with part five in this video series on progression and overload, you have all the tools you need to write a very specific plans that can get you the results you want.  Watch the video, then write your plan.  If you like this info. please share it.

 

How to Write a Fitness Plan 4: The FIT Principle

Your fitness coach is back with part 4 of How to Write a Fitness Plan.  Watch this, then write out your plans for frequency, intensity and time and make them specific.  If you think this could help someone else write their fitness plan, click the “like” or “send” button.

 

A Day of Rest..From Your Workout

Even God took a rest after creating the universe and the human race.  Take advice from the divine fitness coach and rest at least one day from your workout. Last week I was working out hard..ChaLean Extreme weightlifting and extreme cardio workouts.  By Thursday it felt like all I was doing was wearing myself out.  I was stressed out.  It was time for a break   Does that mean you should park it on the sofa, eat chips and drink soda?  NO!  You don’t even have to totally rest from activity.  You do need a break from what you usually do. Take your dog for a walk, a nice leasurely walk.  Go take a bike ride in the sunshine.  You don’t have to ride like you are training for a triathlon.  How about a stroll by your favorite stream, lake or beach?  Play a silly game with your kids that gets you moving.  If the weather is bad, you can put on your favorite music and dance a little.  Like to garden?  Get out there and dig in the dirt.

This is called recreational fitness.  You should always have one or two days of recreational fitness at the top of of your “fitness pyramid”.  Strength training, cardio and flexibility training make the larger base.  Recreational fitness should be activities you include that keep you moving, but are more lighthearted and fun.  They shouldn’t feel like work.

Are you feeling a little stressed and worn out from your workouts?  Throw in a day of rest with some recreational fitness!  You will come back to your regular workouts refreshed and renewed.

How to Write a Fitness Plan Part 3: Specificity

In this third installment of, “How to Write a Fitness Plan” from your favorite online fitness coach, ME!  I’ll cover a component of fitness that describes a simple concept.  Watch the video, comment and contact me with any questions!  If this is helpful, it might help someone else.  Click “like” or “send” and get the message out there.  Let’s end the trend of obesity, increase strength, improve self-confidence and relieve stress with the right tools to get started.

Online Fitness Coaching: Helping My Sister Lose Weight

This is my sister Nancy.  When we were on vacation in July, her daughter Mackenzie and fiance, Dan, set their wedding date for October first.  At that time Nancy weighed 142 pounds and she wasn’t happy with that.  Some pounds had crept on over the years and she wanted to lose them so she could look nice for her daughter’s wedding.  She asked me to be her fitness coach.  She had about three months to get it done.  Some of the weight loss ideas she had tried had not worked and she was frustrated.  She didn’t feel she had the willpower to do what she needed to lose the weight.

I got really motivated and started to fire ideas at her.  I told her about all the cool tools on the internet she could use to count calories.  She felt she wouldn’t stick with that.  I talked to her about low fat recipes, but she didn’t think her family with two very hungry, growing sons would go for that.  I told her about all the great workout DVD’s I had from Beachbody, but she said she didn’t like to work out to DVD’s.  It had to be something quick and something she could do that wouldn’t take up time from her family and space from her living room.  I was out of  ideas.  Then she made a suggestion.

“What if I e-mailed you what I eat every day and you can tell me how I am doing?”  It seemed almost too simple, but I agreed to give it a try.  She agreed to start a weightlifting program and continue to run at least 3 days a week.

We started when we got home (July 7).  Every day Nancy either e-mailed or texted me everything she was eating that day.  I replied with encouragement (that’s great, looks good) or redirection (you’ve had a lot of carbs already today.  You will want to go light on carbs for supper) She also included what exercise she was doing that day.

I wasn’t sure it would work, but right away she began losing weight.  Just the fact that she had to tell me what she was eating was enough to change her habits.  She knew I would frown on nightly ice cream snacks at 9 p.m. so she curbed that habit.  She asked for advice on what to order at fast food restaruants when she had crazy days.  She even dreamed that she ate her way through a day and then was mortified when she knew she had to report it to me!

Every week their was some more pounds gone. That really increased her self-confidence.  On the morning of the wedding, she texted me.  “Wedding day weigh-in 128.8 lbs.  Thanks so much coach! Love ya!”  Her goal was to lose 10 lbs. and she had lost 13! Why did it work? Because it was something that fit into her lifestyle, because she felt comfortable with it and because she had someone to be accountable to.

If you think this approach would work for you, grab yourself an accountability buddy, a computer or cell phone and get started.  Or you can contact me.  I wouldn’t mind having another success story!