Let’s talk portion control!

When I tell people I eat 5 to 6 meals a day, they think I am crazy. Most of you know it is 5 small meals a day. Why is eating 5 small meals a day important for losing weight? 

Reason number 1: Eating the right stuff more often through the day keeps us from becoming ravenous and then eating too much. 

Reason number 2: You are keeping your body fueled, which keeps you running more efficiently. 

Reason number 3: The more often you eat, the better portion control you will have.

So what do I mean by portion control? As we all know, portion control is out of control here in the United States; everything is super-sized!  Restaurant portions are way too big. Now, this would not be such a big problem if we only ate half the amount that was served to us. I know I have no problem taking home the leftovers; I don’t feel like I am wasting food at all. I have overheard and been at the same table with people saying “you’d better eat everything on your plate”. I agree with that statement if the portion size served is correct.

 

Here is a quick way to make sure you have the correct portion size.

 

Proteins, like lean red meat, fish, and chicken, should be the size of a deck of cards.

 

Carbs, like potatoes, rice, and pasta, should be the size of the palm of your hand.

 

Veggies (the good carbs) should make up the rest of your plate - half.

 

You can use this when you are out also: Just ask for a to-go box with your meal and split the meal before you eat. This also helps you from having just one more bite (6 bites later).

 

I just want to say a quick thank you to those who took the time to answer the survey. I appreciate your honesty and thank you for the feedback. I am glad you like the workouts! I do my own programming, unlike most boot camps leaders, who follow a plan they have purchased. It was also nice to hear that the group camaraderie was important to you gals.

 

I had some suggestions to make the class better, so I would like to incorporate them. The first was changing up the music, so I am looking into different music for you. If you would like specific music, please feel free to bring it in. As long as it is “clean” I would love to use it.

 

Another suggestion was starting class early to get a better warm-up. I am at the studio by 6am; you all always welcome to come in and walk/run laps to warm-up before class. Class starts at 6:15 and I will add some stretch and warm-up moves for the first 5 minutes. The same goes for the 9:15 class. Lastly, it was suggested to have more structured stretching at the end of class. I am going to offer options, and you can follow me or choose to stretch on your own. Everyone has areas that need to be stretched a little, i.e. hamstrings, calves, quads, etc., so if you need different stretches for specific areas, just let me know.

 

Dedicated to all of you,
Debbie

Want to flatten your abs?

If your stomach isn't as flat as you'd like it to be,then you have come to the right place.

Exercise alone will not get you a toned stomach - diet is a huge part of the equation.

Below I have compiled 5 very easy tips to change your eating habits that will dramatically flatten your abs:

Tip #1: Don't eat after 7pm
This is such a simple and effective way to lose fat. Late night eating is the most damaging to your waistline, so cut it out completely.

• Brush your teeth immediately following dinner. Once your teeth are brushed, you've put a period on the end of your consumption for the day.
Change your evening routine. If you've always ended your day watching your favorite shows with your hand in the snack bowl, then now is the time to change things up. Find activities that don't revolve around food and stick with those.
Make it a habit. The first few weeks will be the hardest, but soon your new no-food-after-7pm routine will feel normal.

Tip #2: Cut back on carbs
Notice I didn't say to cut out all carbs, but rather to cut back on carbs. These tips are meant as lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and very effective way to lose weight.

• Always choose whole grain bread and pasta over white. Whole grains are less likely to be stored as fat than processed grains.
• Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta serving.
• Avoid carb-filled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.

Tip #3: Eat more fiber
Most people simply do not get enough fiber in their diets. Fiber is essential when it comes to getting lean, since it is low calorie while filling you up.

• Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens for a guiltless meal.  
• Make veggies a part of every meal. The benefits of eating more vegetables are too numerous to list, just know that your body will become healthier and leaner with each fibrous bite.
• Fruits are a delicious source of fiber. Incorporate fresh, seasonal fruits into your daily diet.

Tip #4: Drink lots of water
Drinking plenty of water is another extremely simple way to promote weight loss. Chronic dehydration leads to false hunger signals and unnecessary calorie consumption.

Drink a large glass of water before each meal. This will prevent overeating.
Choose water instead of sugar-filled sodas and juices. Sugar-filled drinks are a huge weight-gain trap.
• Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant hydration. I have noticed that since I switched to a bottle with a straw it is easy to drink a lot. 

Tip #5: Enjoy natural sweets
Traditional sugar-filled sweets will quickly add up around your waistline. Instead of going for sugary sweets, enjoy natural sweets.

• Fruit is nature's candy. Reach for sweet, seasonal fruit for dessert.
• Avoid foods that contain white sugar or high fructose corn syrup. Consider these items 'anti-flat-abs'.
• Use wholesome sweeteners such as pure maple syrup, brown rice syrup or dates in your recipes instead of white sugar. Eliminate white sugar from your kitchen.

Eating right, coupled with challenging exercise, is the formula for a toned, lean body - so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

So if you are not already working with me, call or email me today to get started.

One last thing: Remember, it is OK to cheat! 

Does the thought of eating healthy every day make your head spin?

Establish a weekly "Cheat Day" where you allow yourself a taste of all your favorite indulgences.

It's OK to cheat once a week - just indulge with control, and stick with your clean eating habits on all other days. Make sure not to pick a food that may trigger you to go overboard.

Remember, we are all human and deserve to eat something we love!

Who doesn't like to improve their BUTT!

Here you go...

5 Must-Do Butt Exercises

We all want a nice booty, right?

In corporate the following best backside exercises in your regular strength routine and you'll burn fat, shape and firm your booty, sculpt surrounding muscle groups, and rev up your metabolism.

1.Kettlebell Swings

Kettlebell swings combine strength and cardio training to redefine your backside. In addition to toning your glutes and hip flexors, you'll work your core and cardiovascular system (an all-in-one exercise). Stand with your legs shoulder width apart.  Place the kettlebell about one foot in front of you. Push your hips backward (like you're standing over the toilet), with a slight bend in the knee (shins almost vertical) and reach forward, placing both hands on the kettlebell.  From your "hike position" (hips pushed backward, back flat, and chest out) hike the kettlebell behind you, with a purpose (don't let go).Drive your hips forward, while contracting your glutes and tucking your tailbone under, to swing the kettlebell(always above the knees) until you are standing at "attention" with your hands about chest height.

Important Tips: Always make sure to keep your abs tight (this will keep your lower back protected.)  Keep your neck in line with the rest of your spine. Always drive the swing with your hips and NOT your arms.  If the bell ever gets too far out in front of you, never reach for it- just let it drop!

2.Lunges

Lunges are a workout staple that will firm your butt and tone your legs. Start with your feet hip width apart, then step forward with one leg. Keeping your abs tight, chest high, and spine straight, sink down into the move until your front thigh is parallel to the floor and your back knee is almost touching the ground. Concentrate on squeezing your glutes as you push through your front heel back to the starting position. Important tip: don't let your moving knee extend past your toes. 

3.Step Ups

This is a great exercise for your butt as well as your quads and calves. Step ups also increase your heart rate so you'll get the extra benefit of fat-blasting cardio. Stand with your right foot firmly planted on a step or a bench, your left foot on the floor. Push down through your right heel to straighten and stand on your right leg, squeezing your glutes at the top of the movement. At the same time, pull your left leg forward and up, knee bent 90 degrees and raised waist-high. Lower your left leg back to the ground, and then step your right foot down. Alternate legs to make one rep. 

4.Hip Extensions

Like lunges, hip extensions can be performed anywhere and without equipment. The key to this movement is positioning your weight so that your butt does the brunt of the work, not your legs. On your hands and knees, you'll focus the main effort in your glutes and lower back without involving your hamstrings. Tighten your core and squeeze your butt to lift one leg toward the ceiling, keeping the 90 degree bend and flexing your foot so you're reaching with your heel as you raise your thigh in line with your spine. Keep the movement slow and controlled to the top and then back down again. 

5.One-Legged Deadlifts

One-legged deadlifts do triple duty, activating your muscles for a highly effective toning session that works your butt, hamstrings, and lower back. Holding a kettlebell/dumbbell in each hand, stand with your feet hip width apart, knees soft. Keeping your weight firmly on your left leg, lean forward from your hips, reaching the dumbbells toward your left foot and raising your right leg out behind you. Remember to keep your core tight and not round your back. Now stand straight, squeezing your glutes as you come back to start. Do a full series of reps before switching to your right leg for the second half of the set.

In case you're not a current member of our Kettlebell Boot Camp, we cover all of these great exercises and much more. Call today for more information....

Committed to Your Health & Fitness,

Debbie 

Here is a quick weekend workout for you just for your BUTT:)

Get a timer or near a clock.

1 minute KB Swings

30 seconds right leg front lunge 

30 seconds left leg front lunge

1 minute alternating step-ups ( use the steps or a chair)

30 seconds Hip Extensions right leg ( I call them donkey kicks in class)

30 seconds left leg

1 minute KB Swings

30 seconds right leg Deadlift

30 Second left leg Deadlift

1 minute alternating step-ups

Rest 90 seconds

repeat 1 or 2 more times  Don't forget to warm-up and cool down:)

Weekend Workout done Anywhere!

Weekend  Ladder Workout!

Don't worry I save the HELL LADDERS for class!

Happy Friday!
Here’s a total body fat-burning, metabolic workout you can do literally ANYWHERE.  You don’t need any equipment (other than a bench or a chair) and it’s guaranteed to kick your booty!

Weekend Ladder Workout: 

Warm Up: 5 min with a light jog or  jumping jacks and stretch.   A good dynamic workout I like to use in our boot camp is:

• 30 sec body-weight squats
• 30 sec alternating reverse lunges
• 30 sec push-ups
• 30 sec sit-ups
• 30 sec mountain climbers
• repeat

The Workout Details:  Now that you’re nice and warm.  Start with 10 reps of EACH exercise.  Once you finish 10 reps of each, complete 9 reps of each exercise, and then 8, and so on until you reach 1 repetition of each exercise!  If you are just starting out, you can use rep counts of 10, 8, 6….2.  This is a fun one  Don’t forget to comment below if you like the workout!

Here are the Exercises for the Ladder:

• Step-Ups (starting with 10 with the LEFT leg)
• Step-Ups (10 with the RIGHT leg)
• Dips
• Burpees!
• Full Sit-Ups 

Done!  Make sure you cool down and stretch out WELL!  Hope you enjoy the workout and have a great weekend!
Step-up can been done on the steps or on a bench at the park. You don't need a "Step"

Women to Women

One of the newsletters I subscribe to is Women to Women, it gives lots of information about different things from thyroid problems to menopause. I just read this article by Dr Marcelle Pick, OB/GYN NP titled  Eating for Adrenals- more energy, better sleep. The link is below for you to take a look.

http://www.womentowomen.com/adrenalhealth/adrenalglandfunction-nutrition.aspx?

Spinach, Mango, and Red Quinoa Salad (with Chicken)

• 2 cups baby spinach
• 1 small carrot, shredded
• 2 Tablespoons red onion, minced
• 1/4 cup red quinoa, cooked
• 1/4 cup ripe mango, diced
• 1 cup cooked chicken breast, diced
• 2 Tablespoons lowfat salad dressing (Newman's Own Low Fat Sesame Ginger Dressing)

1. Place the spinach, carrot, onion, quinoa, mango, and chicken in a medium bowl. Toss with dressing.

Nutritional Analysis: One serving equals: 248 calories, 4.7g fat, 301mg sodium, 25.5g carbohydrate, 3.4g fiber, and 25.5g protein.