EASY WAYS TO KEEP HOLIDAY BULGE AT BAY

The eating season is upon us.  So how are we expected to keep it under control when there are so many tasty treats tempting us?   Here are several easy tricks you can pull out of your stocking to curb cravings and still enjoy your favorites without the holiday bulge. 

•  Aim for 5-6 smaller meals throughout the day, which will keep your blood sugar levels steady and your appetite satisfied throughout the day. 
•  Drinking an 8 oz. glass of water before a meal will fill you up.
• Use a salad or dessert plate for meals to keep portion sizes under control
• Load up on leafy greens, vegetable dishes, and lean proteins, which allow you to eat a more food for fewer calories without feeling deprived. You can still have the decadent and rich foods, just go easy.
• Before you give in to a craving, do something healthy, like walking around the office for five minutes, or climbing a few flights of stairs.  The urge will go away.
• Keep yourself in check by trying on those slim-fitting pants once a week and note how they fit. Too tight? Adjust your habits. Just right? Keep up the good work.
•  Stick with your exercise routine.  You do have time and you will feel so much better after it’s done.
• Stay away from temptation.  If the holiday potluck is in the kitchen, don’t go near it.  Out of sight out of mind.
• Don’t shop hungry! Marketing gurus have spent years and millions on ways to stimulate your appetite while shopping. Stash healthy foods in your purse, desk or car so you’re not tempted when hunger strikes.   
•  Allow yourself one “cheat” day per week. No, this does not give you the freedom to overdo it, but it does allow you to enjoy your favorite holiday treats reasonably.
• When you do enjoy that treat, make one switch during the day to account for the extra calories―maybe skip the morning latte, cut out an afternoon snack, or add in an extra 15 minute workout. 

At this time of year try to be more flexible when you face daily temptations. You are in control and when you use willpower you will feel rewarded and left with a sense of accomplishment.  Follow these tips as a way to savor the culinary joys of the holidays with a less guilt and a lot less bulge.

KETTLEBELLS?!?!?!

Kettlebells are a cast iron weight shaped like a cannonball with a handle.  The sport of Kettlebell originated in Russia over a century ago, where iron balls resembling modern day kettlebells were used as counterweights for agricultural scales.  Men began using these in strongman competitions where they were proven to build unprecedented strength and flexibility.  Soon after, they were adopted by the Russian Elite Military Forces.  The official Soviet armed forces strength training manual pronounced kettlebell drills to be "one of the most effective means of strength development" representing "a new era in the development of human strength-potential".

Kettlebells are still relatively new in North America but are quickly becoming a favorite for those who are adventurous enough to give it a try.  Here are just a few advantages from training with kettlebells….

Kettlebells deliver faster results than any other type of workout because you engage the entire body with every movement.  The ballistic nature of kettlebell lifting creates a challenge for the muscles that cardio or strength training alone cannot provide.  It requires a constant exertion of energy that increases metabolism and lean muscle mass.

Kettlebell training mimics natural human movement thereby making everyday activities easier.  Kettlebell offer the most functional training because the body must work as a unit, with multiple joint movements.    Muscles, tendons, ligaments and other body structures are conditioned both statically and dynamically, making injury less likely.

Kettlebells increase mental focus from precise body movements which must be performed sequentially. At each moment the lifter must be focused on the movement. The result is improved coordination and mental focus.

Kettlebells are a fantastic tool to add to your workout regimen and are for anyone who wants to build mental and physical strength and resilience.  Kettlebell training is a highly effective, addictive and empowering form of exercise that men and women of all fitness levels can enjoy.   We offer several kettlebell classes per week and have years of experience using them.  Rest assured we will teach you the proper way to use the kettlebell while making each class fun, fresh and highly beneficial.   

HEALTHY FROZEN MEALS

Frozen dinners are fast, convenient, and pre-portioned to avoid overeating. They are far better and less expensive than most fast food choices and it's okay to occasionally use these as your "go to" option.  The challenge is to find the ones that taste good, satisfy your hunger, and won’t sabotage your diet. 

Brands such as Kashi, Lean Cuisine, Healthy Choice, Weight Watchers Smart Ones, and Amy’s tend to be among the tastiest and most nutritious.  Look for meals that include one or more servings each of vegetables; whole grains; and lean meat, fish, or poultry. These are usually lower in calories and higher in vitamins and minerals, as well as fiber, which helps fill you up.  Stay away from any meals with cream sauces, gravies, or fried foods.  Skip those with dessert as well and add a piece of fresh fruit instead.  

Always read the nutrition label before buying, note the serving size to ensure you are getting one serving and also remember that less ingredients are best. 

Here are rules to consider when choosing your next frozen entrée:
-300-500 calories
-10-18 grams of total fat, or less than 30% of total calories from fat
-Less than 4 grams of saturated fat
-Less than 600 milligrams of sodium (NOTE: current dietary guidelines recommend that healthy adults under the age of 40 can safely consume up to 2300 mg of sodium per day.  If you are over 40 or have high blood pressure keep it under 1500 mg per day. )
-5 or more grams of fiber
-10-20 grams of protein

Here is a great website that will help you make the smartest frozen food choices

http://frozen-food.findthebest.com/

Exercise Motivation

Even if you are a workout warrior, some days it can be a struggle to get motivated.   Take this inspiration to your next workout.

Exercise is doing what evolution has programmed us to do: Our bodies have 623 muscles and 206 bones…that’s a lot of locomotion…and our bodies like it when we do.  Sitting around checking email, watching TV, writing reports and balancing check books didn’t happen back in the Stone Age.  If you got hungry you either had to get up and gather something, or run quickly to club or spear something. Those who did this got rewarded with offspring. Natural selection took care of those who didn’t.

Exercise leads to healthier eating choices:  Believe it or not there are people who spend 30 minutes on an elliptical and then “reward” themselves with a hunk of cheesecake. They burn 300 calories and then undo it by taking in an extra 500. Forget about rewarding your efforts with bad food, when you are taking the time to work on your exterior, remember you need to work on your interior as well. By improving your ingestive behavior your body will perform better and your mood and energy levels will soar.

Exercising is good for those with impulsive behavior issues: People who are prone to addiction are “reward sensitive.” Whether the addiction is drugs, booze or Doritos, it frequently boils down to poor impulse control, doing anything to get that reward in the brain.   Battling an addiction is rough, but exercise acts like methadone and soon becomes your replacement behavior.  Once you get into the habit, you will find that the feeling you get after exercise is the reward you have been seeking.

You will become tougher about everything: Whether it’s jacking up a car to change a tire, carrying a kid to bed, or hauling a vacuum cleaner up the stairs you get more energetic, have better endurance, are stronger, faster and just all around tougher.  And not just physically, but mentally too. When you develop the tenacity to workout hard day after day you train yourself to succeed at something difficult, and build a useful skill that makes you more effective at your job, your relationships, and the rest of your life.

It feels so good when you're done: The anticipation of a hard workout isn’t much fun but when you finish it you will feel tough, taught and toned with a sense of accomplishment. Conversely, you will feel guilt if you decide to skip that class or that run. 

Make a commitment to yourself, it's never too late.  We have a wide array of high quality classes every night Monday through Thursday and Saturday morning. 

WHAT ARE YOU WAITING FOR???!!!???!!!  

 

ONE TRAINING presents HEALTHY TIPS FOR A DESK JOB

If you’re like the majority of Americans, you might spend close to 8 hours a day in a chair and the truth is that sitting all day can be hazardous to your health!

 

 

HEALTH RISKS of a SEDENTARY DESK JOB

·          Heart Disease / Obesity / Diabetes

·          Spine Damage

·          Muscle stiffness and failure, poor balance and mobility, and lower-back, neck, and hip pain (see below)

Fascia is a tough connective tissue that covers all your muscles. While fascia is pliable, it tends to "set" in the position your muscles are in most often. So if you sit most of the time, your fascia adapts to that specific position.

 

Your hips and thighs are bent when you are sitting, which causes the muscles on the front of your thighs, known as hip flexors, to contract slightly, or shorten. The more you sit, the more the fascia will keep your hip flexors shortened.  As a result, you’re not walking tall and straight because your fascia has adapted more to sitting than standing.

 

Shoulders and upper back slumped over a keyboard; this eventually becomes your normal posture. That's not just an issue in terms of how you look; it frequently leads to chronic neck and shoulder pain

 

Also, people who frequently cross their legs a certain way can experience hip imbalances. This makes your entire lower body less stable.

 

If you spend too much time in a chair, your glute muscles will actually 'forget' how to fire.  Your glutes, or butt muscles, are your body's largest muscle group. So if they aren't functioning properly, you won't burn as much fat. And, muscles burn calories.

 

Weak glutes as well as tight hip flexors cause your pelvis to tilt forward. This puts stress on your lumbar spine, resulting in lower-back pain. It also pushes your belly out, which gives you a protruding gut even if you don't have an ounce of fat.

 

TIPS AND TRICKS

• Set reminders to take a break every hour to stand up, stretch, and walk around
• Take phone calls standing up
• Stretch and exercise at your desk (see below)
• Get up to refill your water bottle or glass – 8x
• Bring in a healthy lunch and pre-portioned snacks (see below)
• Listen to music to keep your mind alert. Most local radio stations now stream online or you can use Spotify, Iheartradio, Pandora, etc.

 

If you can, try to work out during lunch and eat at your desk later. Even going for a walk or climbing the stairs can be great.

 

STRETCHES

·          Neck Rolls

·          Shoulder Shrug 

·          Side Bend

·          Standing Hip Circles

·          Standing Toe Touches

·          Quad Stretch

·          Shoulder Stretch Across

·          Shoulder Blade Squeeze

·          Shoulder Blade Split

·          Tricep Stretch

·          Bicep Stretch

·          Lower Back Twist – seated

EXERCISES

·          Tricep Dip

·          Squat into Chair

·          Sumo Squat – Plie Squat

·          Leg Lift – single and double

·          Wall or Desk Push Ups

·          Scale Pose – lifting yourself off chair

EQUIPMENT
·          Stability ball
·          Wobble cushion
·          Exercise bands

NUTRITIONAL GUIDANCE
·          Eat little bits more frequently to stay awake and alert
·          Eat only until you ARE NOT hungry, not until you are full
·          Drink plenty of water to stay hydrated (less headaches etc)
Eat breakfast w/in 30-45 minutes of being awake to start your body’s processes and metabolism
Get up and get some Water - - - Mid-morning snack
Get up and get some Water - - - Lunch – eat half of what you brought or bought
Get up and get some Water - - - Mid Afternoon snack – the other half of your lunch
Get up and get some Water and GO HOME!!

GOOD VS. BAD CARBS... WHAT & WHY

 

Carbohydrates are an important part of a healthy diet, but there's much discussion about the good and bad carbohydrates. So how do you know which is which? The answer is both simple — and complex.

Good vs. Bad Carbohydrates

Carbohydrates, often referred to as “carbs,” are your body's primary energy source, and they're a crucial part of any healthy diet. Carbs should never be avoided, but it is important to understand that not all carbs are alike.

Carbohydrates can be either simple (nicknamed "bad") or complex (nicknamed "good") based on their chemical makeup and what your body does with them. Complex carbohydrates, like whole grains and legumes, contain longer chains of sugar molecules; these usually take more time for the body to break down and use. This, in turn, provides you with a more even amount of energy.

Carbohydrates in the Diet: The Detail on Simple Carbohydrates

Simple carbohydrates are composed of simple-to-digest, basic sugars with little real value for your body. The higher in sugar and lower in fiber, the worse the carbohydrate is for you — remember those leading indicators when trying to figure out if a carbohydrate is good or bad.

Fruits and vegetables are actually simple carbohydrates — still composed of basic sugars, although they are drastically different from other foods in the category, like cookies and cakes. The fiber in fruits and vegetables changes the way that the body processes their sugars and slows down their digestion, making them a bit more like complex carbohydrates.

The most important simple carbohydrates to limit in your diet include:

·         Soda
·         Candy
·         Artificial syrups
·         Sugar
·         White rice, white bread, and white pasta
·         Potatoes (which are technically a complex carb, but act more like simple carbs in the body)
·         Pastries and desserts
 

Carbohydrates in the Diet: The Detail on Complex Carbohydrates

Complex carbohydrates are considered "good" because of the longer series of sugars that make them up and take the body more time to break down. They generally have a lower glycemic load, which means that you will get lower amounts of sugars released at a more consistent rate — instead of peaks and valleys —to keep you going throughout the day.

Picking complex carbohydrates over simple carbohydrates is a matter of making some simple substitutions when it comes to your meals.  To know if a packaged food is made of simple or complex carbohydrates, look at the label.

Read the box so you know what exactly you're getting. If the first ingredient is whole-wheat flour or whole-oat flower, it's likely going to be a complex carbohydrate, and if there's fiber there, it's probably more complex in nature.

Carbohydrates in the Diet: The Glycemic Load Factor

Describing carbs as being either simple or complex is one way to classify them, but nutritionists and dietitians now use another concept to guide people in making decisions about the carbs they choose to eat.

The glycemic index of a food basically tells you how quickly and how high your blood sugar will rise after eating the carbohydrate contained in that food, as compared to eating pure sugar. Lower glycemic index foods are healthier for your body, and you will tend to feel full longer after eating them. Most, but not all, complex carbs fall into the low glycemic index category.

It is easy to find lists of food classified by their glycemic index. You can see the difference between the glycemic index of some simple and complex carbohydrates in these examples:

·         White rice, 64 / Brown rice, 55
·         White spaghetti, 44 / Whole wheat spaghetti, 37
·         Corn flakes, 81 / 100 percent bran (whole grain) cereal, 38

 To take this approach one step farther, you want to look at the glycemic load of a food. The glycemic load takes into account not only its glycemic index, but also the amount of carbohydrate in the food. A food can contain carbs that have a high glycemic index, but if there is only a tiny amount of that carb in the food, it won’t really have much of an impact. An example of a food with a high glycemic index but a low glycemic load is watermelon, which of course tastes sweet, but is mostly water.

 

So, just be aware of what you are putting in your mouth!

THAT.IS.ALL.

Pre and Post Workout Nutrition

PRE AND POST WORKOUT NUTRITION

Most studies agree that it is vital to give your body the fuel it needs to effectively perform during exercise as well as recover from the intense demands of a workout.

Your pre-workout meal provides energy and gives you the ability to finish strong. When muscles move, they feed on readily available stores of energy from carbs and protein. Therefore, a pre-workout meal should be about 200 calories and comprised of complex carbohydrates and protein (< 10 grams).  You should consume this at least two hours before your workout. Closer to the workout is better, but never exercise with a full stomach because your muscles will focus on digesting instead of the workout, plus you will be uncomfortable and nauseous.  You should also avoid foods that cause gastric discomfort: acidic foods (orange or tomato based), foods with high fiber content, warm liquids, or junk food.

Your post-workout meal promotes muscle growth and ensures sufficient recovery from the damaged muscle tissue. Your post-workout meal should contain between 300-500 calories with a 2 to 1 ratio of carbohydrates (40-70 grams) to protein (20-35 grams).  Eating 30-60 minutes post-exercise will ensure an adequate insulin response, thus quick nutrient delivery to the muscles.  Carbohydrates restore your muscle glycogens so that your muscle tissue doesn’t breakdown and helps push nutrients into your muscle tissue faster. Protein provides the amino acids necessary to rebuild muscle tissue while increasing the absorption of water from the intestines to improve muscle hydration. The amino acids in protein also stimulate the immune system, making you more resistant to colds and other infections.

While eating is important don’t forget about staying hydrated.  Water is an important component pre- and post-workout.  During your workout, water will help alleviate cramping and combat low energy levels. Post workout you need water to replenish what was lost through perspiration during training.

Carefully planning your workout nutrition will help you achieve your fitness goals more quickly.   If you are following our healthy meal recommendations, you should be getting the fuel your body needs to perform at its best.

 

FOR MORE GREAT TIPS VISIT OUR WEBSITE WWW.ONETRAININGSTUDIO.COM