1) Use a measuring cup for items like cereal to measure what an actual serving size or portion looks like.  Using a digital food scale is also very helpful.

2) Make sure you eat something every few hours such as healthy snacks in between meals.  Since the brain uses glucose as its primary fuel, once it drops, it triggers heightened cravings.

3) Eat at a snails pace.  Chew your food slowly. This slows down the rate at which you take in food and also leads to better digestion.

 

Thank you for coming to Athleta and taking GLUTEUS FABULOUS with me.  I really appreciate your support.  I have lots of exciting things in the works regarding the class.  Please feel free to follow me here on my blog page for updates as well as fitness information.  Thank you.

In the meantime, the winning number for the free GLUTEUS FABULOUS shirt is:                             Congratulations!!!

As we read earlier, bloating can be uncomfortable, irritating and just unpleasant.  Here are some tips on how to find relief.

1) Get regular exercise (bet. 30-60 minutes) 4-5 x a week. This increases circulation and can help offset hormonal imbalance and relieve bloating.

2) Eating smaller and more frequent meals rich in fruits and vegetables, whole grains and lean protein. Foods that contain certain probiotics or good bacteria naturally found in the digestive tract such as lactobacillus acidophilus can help your body break down food which speeds it through the digestive tract (for example, an 8 oz. serving of yogurt).

3) Limit the amount of sugar, salt, coffee, tea and soft drinks.  Also limiting stimulants such as chocolate and alcohol can reduce water retention.

4) Chew slowly while eating. This can reduce the intake of air which in turn eliminates excess gas and bloating. 

5) Drink herbal teas such as ginger, peppermint, chamomile, etc. These help calm the digestive tract.

6) Lastly, cut down on fatty, fried, high fat foods.  It slows down the amount of time it takes the body to break down excess fat causing it to linger in the digestive tract longer.

It can be a bit tricky at times trying to navigate the menu at a restaurant. Here are several tips to help keep you on the right track. 

1)  Check online offerings with your favorite restaurant before making dining decisions. Many restaurants post online nutrition information to help with the decision making process.

2) Ask the waiter for details such as the how and with what a dish is prepared with. For example, are the vegetables steamed and then doused with loads of butter?

3) Ask for substitutions if the meal is served with fried or mashed sides or starches. Look for grilled, steamed, poached, baked or roasted. Avoid battered, scalloped, crispy, creamed, hollandaise, alfredo, au gratin, breaded and cheese sauce to name a few.

4) If you’re trying to watch your sodium, you may want to avoid smoked, tomato base, barbecued, soy sauce, marinated, teriyaki, pickled and cocktail sauce. 

5)  Portion control is a must.  What you may consider a portion may actually end up being 2-3 portions and can make a huge difference if you’re trying to lose weight.

6)  Address your concerns with your waiter and ask for the healthiest dish. The waiter can consult with the chef and that way you can enjoy a healthy and satisfying meal.

Summer is over, school is in session and we’re getting back to our routine whether it’s getting back into the gym, starting up a fitness routine outside of the gym or just approaching whatever our routine is a little bit differently.  It’s always a good thing to change things up a bit.

How will you approach this new season? Please share your thoughts.

Whether you take it to the gym or take it to the playground, there are many options to getting your workout in.  The point is that there are No Excuses!!! Let’s stay on top of your fitness and get your workout in.  Feel free to share what your workout looks like.

It’s June and before you know it, the summer will officially be here.  Are you focused? Did you get your workout in today? Let me know what your workout looks like today.

Okay, I was determined.  I had a 6:30 client this morning.  I was still having trouble waking up after that.  I contemplated for a bit, do I take a quick cat nap before my next client at 8:30 or do I get to the gym and hit it hard for 25 minutes?

It was a quick decision.  I chose the latter.  I worked out on my SBT Extreme and felt like a woman on a mission. I did a mini circuit comprised of squats, balance board lunges using a kettlebell, pushups, kb shoulder press, and kb swings.  I got my heart rate up, burned fat and calories and was feeling like I could take on anything. I even got to do 30 minutes of cardio in the afternoon. It was a great day!!  I felt pumped!!!

It’s Sunday, May 6th and I am still on a mission to fulfill my 30 Day Challenge.  I got the rare chance to train with my husband this morning and it was great!!! I challenged myself by trying a different cardio machine, jumped rope and lifted weights.

It’s all about staying focused and having fun!! How are you doing with your challenge?  Keep me posted.

 

Okay, there’s no looking back now.  Focus and determination is the name of the game.  I worked out this morning and pushed it a little bit more on the gauntlet. I also did some Pilates reformer work. I kept my meals clean (no bread, flour or sugar).

How was Day 2 for you?