Online Fitness Coaching: Tough Love

Happy Easter weekend everybody.  I hope you are having a great one.  I spent the weekend with family and friends.  Our grown-up kids had a great time in an extreme egg hunt at my parents house.

Hubby and I took a three mile walk after church this morning.  We are getting ready for a 5k walk coming up in June. The weather was perfect for a long walk; sunny but cool.

I tried a new recipe from Skinnytaste.com for our Easter dinner.  I made Skinny stuffed mushrooms.  I opted for feta cheese instead of bacon since two other dishes at our buffet style dinner were made with bacon.  They turned out delicious and at only 35 calories each, the guilt factor was pretty low.

This is what they looked like before I baked them in the oven for 20 minutes.  There weren’t any left when we came home from my mom’s.

Last week I went to a spaghetti dinner to support my sister’s relay for life team.  They were raffling off several prizes.  You bought raffle tickets and put them in bags for different prizes you wanted to win.  I won a free Zumba class.  The reason I won?  I put my ticket in the bag and there were only two other tickets in the Zumba bag.  The other prizes were things like whoopie pies, movie treat baskets and things for your home.

 

I’ve decided it’s time for a  little fitness coach tough love.  Why were the whoopie pies the popular raffle items and the exercise classes the unpopular ones?  Beacause most of us would rather choose the easy, no work, sugar treat that won’t give you any benefit in the long run than the prize that requires a little effort from the winner, but is a lot more beneficial in the long run.

Most of us say we want to get healthy by eating right and exercising, but when it comes time to do the work to get there we have a hundred excuses.  We spend lots of time talking ourselves out of exercising and eating healthy.  We spend even more time making excuses for overeating and sitting on our butts.  If you want to be healthy, if you want to get strong, if you want to look good, if you want to lower your cholesterol, if you want to get off the meds, if you want to take the stress off your joints, you have to do the work.

There is no magic pill, there is no operation or gadget that makes it easy.  You have to take the time and make the commitment.  You have to do the work.  And guess what?  It doesn’t happen overnight.  It takes time.  If you decide to make the change to be healthy and see it through, you will feel so much better, both inside and out, but YOU have to do the work.  So if you are ready..what are you waiting for?  Get busy..no excuses..GO!

 

 

 

Online Fitness Coaching: Featured Blog

The featured blog for the first week in April is Carrots N Cake.  Tina writes this blog from her home in Boston, Massachussets.  She originally started it as a personal journal to keep her focused on healthy eating and exercise.  The blog caught on and has a large readership.  She also recently secured a book deal based on her blog.  What I like abou this one is the variety of fitness and food info. you can find on here.  It’s vast!

She’s got weekly meal plans, weekly workout plans, a half marathon training guide and treadmill workouts.  She has 30, count ’em, 30 different blog categories.  The cool thing about them is they are health and fitness based, but there’s more that gives you a peek into Tina’s very busy life.  You can check out “Boston” where you get a glimpse into the excitement of Boston Marathon day and what it’s like at “Local 149” a downtown eatery where Tina and her husband head for date night. Click on “Home” and you can follow along while Tina updates her home office.

This is a blog to go back to again and again, because you will always find something new to motivate you in your fitness journey.  Check out Carrots N Cake and tell me what you think.

Online Fitness Coaching: Featured Blog of the Week

The featured blog for the first week of March is Fit Bottomed Girls.  This is a great blog for a number of reasons.  First, it’s not just a blog by one person, it’s a blog by four people. Jennipher Walters and Erin Whitehead are the original founders.  They were later joined by Tish Merritt and Kristen Seymour.  They are all journalists with a passion for fitness.  Second, you could literally spend hours surfing this site.  There is a wealth of information from exercise DVD reviews, nutritious recipes, and words of encouragement to workout playlists and give-aways. Whether you are just getting started in the world of fitness, or you are a seasoned veteran, Fit Bottomed Girls is a great blog to put on your go-to list.

Online Fitness Coaching: Featured Blog of the Week

This week’s featured blog is another of my favorite foodie blogs.  Eating Bird Food is a labor of love for Brittany Mullins.  Her story is inspirational because she changed over to a healthy lifestyle as a college student and has continued her healthy ways ever since.  She wants to help others eat well and stay active.

She has great recipes (with colorful photos).  Her latest blog is a review of a restaurant near her home in Richmond, VA.  I like her writing style.  It kind of makes you feel like you are sitting in her living room having a chat. You can also follow her wedding plans in progress along with all the recipes and healthy eating advice.

So check out Eating Bird Food and add it to your favorite foodie blogs!

Online Fitness Coaching: Featured Blog of the Week

This week’s featured blog is snack-girl.com I actually got acquainted with Snack girl when I started to follow her on Twitter.  Whenever a snack looked tasty to me, I checked into her web site.  I have quite a collection of healthy recipes and snack advice from Snack girl. Here’s what she says about why she got into healthy snack blogging.

Lisa Cain, Ph.D., is an avid snacker, foodie, published author, and mother of 2.  An evolutionary biologist by training, she has become obsessed with how food contributes to our overall health.

For example, she is fascinated with the fact that Americans in the 1950’s weighed on average MUCH less than they do now.  Obviously the root cause of the epidemic is what we eat, and she wants to help people make better decisions about what they eat.

She believes that the study of nutrition is overrated and that we should eat as our ancestors did.  Since our ancestors didn’t have convenience stores and Starbucks, she decided to write about snacks to help people understand how to decipher food marketing messages.

She is also a big proponent of food that doesn’t have any packaging at all.”

Snack a little healthier with snack-girl.com

 

Online Fitness Coaching: Featured Blog of the Week

This week’s featured blog of the week is Meals and Miles.  This blog was started by Meghann Anderson.  Her story is familiar to many.  She was active in high school and college, but was not that concerned with healthy nutrition.  After graduation came a desk job. She wasn’t getting any exercise and slowy put on 20 pounds.

This wake up call got Meghann motivated to change her eating habits and start running a little.  Her goal was to lose those 20 pounds.  She did that plus 5 more.  During her journey to get healthy, the blogging community was a big support, so she is giving back by blogging about her newfound healthy lifestyle.

This blog is well organized.  There is a section where you can read about all the races Meghann has participated in and recipes she has tried.  There’s a blogroll of her fav blogs.  She has some really nice reviews of fun things to do in Orlando, Florida and oh yes…she’s getting ready to get married and there’s a nice section on that.

So check out Meals and Miles.  If you are starting a fitness journey, Meghann can be a big help to you.

Online Fitness Coaching: Weekend Proof Your Nutrition Plan

This is my second post in a series of online fitness coaching tips to overcome some of the most common obstacles to regular exercise and healthy nutrition.

Obstacle #2:  “I do great all week. Then I blow my exercise and nutrition plan on the weekends.”

Does this sound familiar to anyone?  We work hard all week long preparing healthy meals, getting our daily workout and staying away from sugary treats.  Now here comes the weekend…family get-togethers, dinner out with friends, a holiday here, a special event there.  Monday morning comes.  We step on the scales while we peek through our hands.  Then we cringe because those two pounds we worked so hard to lose last week are back again…and sometimes they bring a friend or two!  Grrrrr! I’ve collected tips from the blogosphere at sites like Fitness Magazine, Mark’s Daily Apple, and Healthy Affordable Weight Loss.  I have also added a few of my own to help you through the minefield of the weekend.

  1. Stop the all or nothing thinking that surrounds the weekend.  Yes, you overate while you were out with your friends.  That’s no excuse to wave the white flag and binge all weekend.  Get back on track at the next meal.  Get up and move around.  You will feel better and burn off some of that overindulgence.
  2. Set a goal that 4 to 5 of the seven meals you eat from Friday evening to Sunday evening will be made at home with health in mind.  For the other two or three…..
  3. Eat a healthy snack at home before you head out for any “eating outing”.  That includes dinner out, holidays, weddings etc.  If you are not starving when you finally get your food, you will make healthier choices and eat less.  If you end up with big portions, take it home in a doggie bag for later.
  4. Plan ahead.  You can find online menus for almost any restaurant you go to.  Pick out a healthy menu option before you leave.  It can be fun to research the place you are going to eat before you get there.
  5. Be the first to order.  That way you won’t be negatively influenced by someone else’s meal choice.  Plus if you go first, you could positively influence someone else!
  6. Don’t linger at the table after the meal.  Suggest an after dinner walk or activity that doesn’t involve food.   If you don’t have any control over when you leave, order a low cal drink and sip away.
  7. Limit your alcohol consumption.  Alcohol lowers your blood sugar, which triggers eating.  Alcohol contains empty calories.  It also lowers your inhibitions. That will make it harder to say “no” to those tempting snacks and desserts present at your social activities.
  8. Build fun active-ities into your weekend.  Not everything you do should revolve around sitting and eating.  Hubby and I love to ballroom dance, so some weekends center around dance lessons, practices or dances. It’s fun, it’s social and it burns calories.  You may not be a dancer, but find something else you love to do that gets you moving on the weekends.

With these nutrition and exercise tips plus a little practice, those extra pounds and their friends will stop dropping by your house on Monday morning.  Do you have some tips that help you stick to your plan on the weekend?  Comment below!

 

Blog of the Week: Skinny Taste

It’s week number 2 and this week’s featured blog is Skinnytaste.com .  This blog has loads of low fat recipes that can help you keep on track when you are trying to eat healthy.  One feature I like is the Weightwatchers point system that is part of the recipes.  If you are using the points system, you could easily find a variety of dishes you could make.  There is a really easy to use index of recipes on the left side of the home page.  It’s called the recipe box (clever).  Of course there are loads of great pictures.  Gina, the author, is also and accomplished photographer.  You should definitely put Skinnytaste into your blog reader!

Help yourself to Gina’s Bio below:

“Gina Homolka is the author, recipe developer, and photographer of Skinnytaste, which features low fat, family-friendly, healthy recipes. She started Skinnytaste back in 2008 in an attempt to help her stay healthy, experiment with creating skinny recipes, and develop her photography skills to expand her own background as a digital photo retoucher.
On Skinnytaste, you’ll find healthy dishes that don’t sacrifice any of the flavor that can be found in their full-fat origins.  Gina knows all the food she prepares for Skinnytaste is tasty and satisfying, because after all, this is the same food she cooks on a daily basis for her friends and family, and they are some of her toughest critics!
Skinnytaste recipes have been featured on sites such as Glamour.com, Gourmet Live, The Kitchn, Finecooking.com, Fitness Magazine, More Magazine, Country Living, and was the winner of the SHAPE Magazine Best Healthy Eating Blogs 2011, The Homies: Best Home Cooking Blog for 2011 . Gina was born and raised in the suburbs of Long Island, NY.”

from Skinntaste.com “about me” 

Blog of the Week: The Picky Eater

Part of online fitness coaching is helping you find the resources you need to live a healthier life.  With that in mind I am going to feature a blog each week that can help you reach your fitness and nutrition goals.

My first featured blog is The Picky Eater.  I recently discovered this blog when I went looking for easy to make healthy meals and snacks. Anjali features something new almost every day.  She offers a step-by-step guide on how to make each delicious recipe and (my favorite) lots of pictures to give you an idea of what the food will look like when you make it.  I don’t know about you, but if a recipe doesn’t come with a picture, I usually don’t try it.  These pictures are gorgeous.  You will definitely want to try to make what you see.  Happy, healthy cooking and eating everyone!

Anjali Shah is a food writer and owner of The Picky Eater, a healthy food and lifestyle blog. Her blog chronicles her adventures in making healthy recipes that her “fast food loving husband” will enjoy – so all of her recipes are “husband approved”! You’ll also find healthy lifestyle tips, snippets of Anjali’s everyday life, and other personal anecdotes alongside healthy and flavorful recipes on her blog. More about Anjali: She is a traveler, adventurer, cooking-show addict, lover of veggies, self-taught chef, and a Bay Area native. Follow her on TwitterFacebook, or Google+.

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!