Top Tips to Beat the Holiday Bulge!

  

The holiday season is in full swing and we all know what that means.  Of course, there are the gifts and special time with family and friends, but there is also lots of food!  

Cookies, cakes, chips and dips, and let’s not forget the drinks! 

The average American adult gains between 5-10lbs. from Thanksgiving to New Year’s!

I have spent some time reading articles on ways to enjoy your Holidays 

and all the treats that go with it, without “busting” your health efforts. 

I want to share some of the most helpful tips with you, 

hoping it will assist you stay on track!

1. Exercise: Most people have a little extra time available over the holiday season when they are not at work. Take this opportunity to develop a regular exercise regime. This will help to burn off the excess calories and fat consumed over this period. It will also get you into the habit of exercising, and you can continue the regime after the holiday season is over.  (www.betterhealthusa.com)

**Strength Bootcamps and personal training are a great way to get your exercise in!  Many campers came out for a bonus Bootcamp on Thanksgiving morning and it was a great way to offset the extra calories and a great start to the day!**

2. Don’t skip meals: Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge. (www.cpmc.org) Enjoying a small snack of nuts, string cheese and a few whole grain crackers will mean you're arriving at the party satisfied already, not starving. The holiday buffet has so many food and drink options that if you go in hungry, you're doomed. (www.huffingtonpost.com) 

3. Portion Control:Eat until you are satisfied, not stuffed. Savor your favorite holiday treats while eating small portions. Sit down, get comfortable, and enjoy. (www.cpmc.org)

4. Keep Liquid Calories in Check:Eggnog—the famously fatty beverage of the holidays—has a whopping 343 calories and 11 grams of saturated fat per cup, according to Nutrition Data’s analysis. Get the flavor of the season with a shot glass–size serving of nog, then stick to water, drinks made with seltzer, and wine. A five-ounce glass of red wine has only 125 calories. Not sure what five ounces looks like? “Before a party, measure out five ounces of water and pour it into a wineglass just to remind yourself what a ‘serving’ looks like,” says Adcock. (www.epicurious.com)

5. Bring Mints or Gum to Parties: 

    Once you've had your fill of the food at a party, pop a piece of gum or a mint in                                        your mouth. You won't be as tempted to nosh—plus, your breath will be fresher than anyone else's. (www.epicurious.com)

6. Maintain perspective: Overeating one day won't make or break your eating plan.  And it certainly won't make you gain weight!  It takes many days of overeating to gain weight.  If you over-indulge at a holiday meal, put it behind you.  Return to your usual eating plan the next day without guilt or despair. (www.snac.ucla.edu)

Staying Hydrated, it's not only important in the Summer!

Stay Hydrated!

Hydration - the process of providing an adequate amount of water to body tissues.

Staying hydrated is a topic we think of and hear more about in the warm months, but keeping ourselves properly hydrated is important all year long!  So, I decided to re-post a blog I wrote about hydration, why is important and some of the best ways to get and stay hydrated!  Enjoy!

 Proper hydration is key for not only good health but good sports performance.

The Problem
I was personally moved to write this because of a story that a client shared with me today. He went golfing last Sunday (it was in the high 90's that day) he said when he came home he was very thirsty. After drinking some juice he laid down and felt sick. His wife noticed how pail he was and got a doctor to come visit. It turned out that his blood pressure hit rock bottom and he was suffering from heat exhaustion!
During exercise it is common, in high temperatures, for the average person to lose between 2-4 lbs of sweat. Here is the interesting part. Studies show that even a 1% loss in body weight due to sweat impairs performance. That means in less than 30 minutes your athletic performance goes down!

The Solution
There are several ways to ensure proper hydration, according to the American College of Sports Medicine.
First, start with a large drink, about 16oz., 2 hours before going out to exercise. This gives your body plenty of time to regulate its fluid levels prior to exercising and helps delay or avoid the effects of dehydration during exercise.
Second, during exercise it is very important to drink before becoming thirsty and to drink at frequent intervals to replace fluid lost through sweating. It takes approximately eight fluid ounces of fluid to replace each pound of body weight lost. Third, studies show that people drink more if the drink tastes good. In other words, using a flavored drink decreases the likelihood of dehydrating.

Benefits of Staying Hydrated:

-Helps you feel better overall, being dehydrated can cause symptoms such as headaches, back pain, muscle weakness, fatigue and dizziness.

-Helps improves your ability to fight illnesses because water is part of lymph fluid, a part of your immune system.

-Helps improve body temperature regulation

-Helps keep your body lubricated: When you're hydrated, your joints, spinal cord, eyes and brain are cushioned against shock by a layer of water, according to the University of Nebraska- Lincoln Extension website.  

Helps aid in Digestion

-Great for your skin: Keeps it moist and supple and reduces your risk of developing dry skin.

-Helps Maintain Weight: helps you maintain a healthier weigh or even lose weight.  Drinking water may suppress or distract your appetite, if you experience a food craving.  Water also helps to flush out toxins in your body.

(Benefits courtesy of Livestrong.com, http://www.livestrong.com/article/443987-what-are-the-health-benefits-of-being-hydrated/)

My Preferences
I personally have hydration preferences. I recommend to put a slice of lemon or lime in your water bottle. These fruits are high in vitamins and minerals that will hydrate you faster. And they flavor your water :-) I also use Propel, G2, and even Coconut water. Actually, Coconut water is becoming very popular in the field of fitness. Specifically, the Vita Coco brand http://www.vitacoco.com/This brand is 100% coconut water and has twice the amount of potassium as a banana. It also has natural sugar which can give you a little boast. Try one, I have really enjoyed it!

Now you have the knowledge and motivation to stay hydrated!

Pumpkins, Pumpkins, Everywhere!

It’s that time of year, jack-o-lanterns and Halloween!  Did you know that pumpkins offer many great health benefits, as well as being delicious?

Rich in antioxidants, vitamins and minerals, both the flesh and seeds of the pumpkin provide many health-boosting nutrients. Pumpkin is low in fat and calories and rich in disease-fighting nutrients. (http://suite101.com/article/health-benefits-of-pumpkin-a153140)

Courtesy of Today’s THV, here are

6 Health Benefits of Pumpkins:

1. Pumpkins keep eyesight sharp. A cup of cooked, mashed pumpkin contains more than 200-percent of your recommended daily intake of vitamin-A, which aids vision, particularly in dim light. Pumpkins are also rich in carotenoids, the compounds that give the gourd their bright orange color. 

2. Pumpkins aid weight loss. Pumpkin is an often-overlooked source of fiber, but with three grams per one-cup serving and only 49 calories, it can keep you feeling full for longer on fewer calories. A fiber-rich diet seems to help people eat less, and thereby shed pounds.

3. Pumpkins may reduce cancer risk. Pumpkins boast the antioxidant beta-carotene, which may play a role in cancer prevention. And the plant sterols in pumpkin seeds have also been linked to fighting off certain cancers.

4. Pumpkins protect the skin. This is a great one, the same free-radical-neutralizing powers of the carotenoids in pumpkin that may keep cancer cells at bay can also help keep the skin wrinkle-free.

5. Pumpkin seeds can boost your mood. They are rich in the amino acid that many think brings on the need for that post-Thanksgiving feast snooze. While experts agree that it's likely the overeating that's lulling you to sleep, the amino acid is important in the production of serotonin, one of the major players when it comes to our mood.

6. Pumpkins can boost your immune system. Pumpkins are a solid source of the essential nutrient Vitamin-C. One cup of cooked pumpkin contains more than 11 milligrams, or nearly 20-percent of the 60 milligrams women need daily.

(http://www.todaysthv.com/news/article/230058/2/6-health-benefits-of-pumpkins)

Now that you know all the great benefits of pumpkins, time to try a new pumpkin recipe!

Here are a few sites with great recipes:

·        41 Yummy Pumpkin Recipes: Better Home and Garden http://www.bhg.com/thanksgiving/recipes/pumpkin-recipes/

·        AllRecipes.com, Pumpkin Recipes

            http://allrecipes.com/howto/pumpkin-recipes/

·        Real Simple, 14 Great Pumpkin Recipes

      http://www.realsimple.com/food-recipes/recipe-collections-favorites/delicious-pumpkin-recipes-00000000021334/page4.html

There are countless recipes online, so give pumpkin a try. 

Let us know what recipe you have tried and how you liked it!

You are What You Eat; Anti-inflammatory Foods!

“You are what you eat, 

from your head to your feet” 

How true this statement really is!

Not only the quantity, but the quality of the food you eat is 

essential to how you feel and how your body functions.

More and more often I am coming across articles that show that inflammation is believed to be the underlying cause for numerous diseases and conditions such as heart disease, cancer, arthritis and more. (http://bodyecology.com/articles/inflammation_cause_of_disease_how_to_prevent.php#.UGshXJjA-So)

That said, it is important to get as much anti-inflammatory foods into your everyday diet as possible.

Here is a list of great anti-inflammatory foods. Try incorporating at least one, or even better, several to many into your everyday diet to help maintain a healthy body:

-Herbs:  Add some spice to your life!  Season your food with ginger, cinnamon, garlic, basil and more. Sprinkle a little cinnamon on your oatmeal and/or coffee; add ginger to your tea etc.

-Fruits and Vegetables: More color means higher vitamin content.

 Try some blueberries or red grapes for a snack!  Be sure your dinner plate includes some great veggies like broccoli, red peppers or brussel sprouts! (http://www.disaboom.com/nutrition/top-50-anti-inflammatory-foods)

-Omega3 Rich Foods: Olive oil, almonds, sunflower seeds are great sources for this.

Fatty fish are also a wonderful source, so try salmon, mackerel, or trout for dinner!

-Beverages: Green Tea or juices with wheat grass are a great anti-inflammatory source.

Enjoy a few of these tasty choices each day to help keep you healthy!

Get Jumpin'

“Cinderella dressed in yellow, went up stairs to kiss her fellow….”  If you haven’t heard this rhyme and thought of jumping rope since elementary school, it is time to refresh your memory.

Jumping rope is an excellent source of cardio exercise. In fact, jumping rope burns more calories per minute than running a six-minute mile, according to Brett Stewart, ultra-marathoner and co-author of 'Ultimate Jump Rope Workouts.' http://www.mensjournal.com/health-fitness/exercise/the-instant-jump-rope-workout-20120828

Jump ropes are inexpensive (there are great ones at Five Below!) and totally portable (keep it in your gym bag, store it in your coat closet, pack it your suitcase for a trip)

Jumping rope not only works your legs, but your arms, shoulders, and core, as well.  It also strengthens your bones and helps improve balance.  You can google jump rope workouts and find many great 10 and 15 minute routines. http://www.shape.com/blogs/working-it-out/burn-and-firm-jump-rope-workout

Jumping rope is a great, no excuse workout that you can do at home, even (and especially) when you are short on time. 

So get hoppin’ (or jumping) and try the new ‘old’ craze of jumping rope!  I love feedback, try a jump rope routine and let me know what you think!

Make a Fresh Start, Begin Now!

To start anything is a challenge. Especially when you want to put your best foot forward and make an impression. I have been thinking long and hard about how to communicate with my dedicated clients and friends, and suddenly, it hit me, I do not have to think that hard. I just have to deliver one message. My message is "Make a Fresh Start, Begin Now".

It is never too late to transform yourself. One of the major things we believe in at Strength Personal Training is that you are wonderful as you are, and we are here to make you even better. Whether you want to improve your eating habits, fall in love with your body again, train for a race, or simply shed some unwanted pounds, we are here to help. What is different about us, as a company, today is we want to be with you on that journey of self-sacrifice, self-admiration, and self-love. We want to be here to hold your hand, if you need it or just be an inspiring voice in the background as you go it on your own.

Follow us on Twitter, Friend us on Facebook, tell a friend, and join our movement: FEEL great, LOVE yourself, HAVE energy, STAY strong, BE healthy, and EXUDE happiness.

And, as always, Expect Excellence.

John Edwin, CSCS
Strength Personal Training
www.StrengthPersonalTraining.com
Mob/Txt: 267-231-7702
strengthpt@gmail.com
Twitter: @strengthpt

Why Boot Camps Rock!

It was a beautiful spring night and I had just finished training 12 clients over the last 14 hours. I was thinking that I had poured all of my passion, charisma, professional guidance and a lot of time into impacting 12 people. I felt both accomplished and unaccomplished at the same time.
I started thinking that I needed to focus on helping more people. I only have 24 hours in a day so training one or two clients in an hour isn't the answer. I started reaching out to highly successful friends who I look to as mentors. The message was clear, it's time to start leading boot camps and make a larger impact on many people looking to get healthier.

10 Reasons Boot Camps Rock!

1.) It creates a friendly, leave your ego at the door environment.
2.) Misery loves company! You can work out with your friends!
3.) It is much more economical, some people can't pay my personal training rates. But most people can afford my boot camp.
4.) It forces accountability! How many times have you planned on waking up early and decided to sleep in?
5.) The workouts are all structured!
6.) It will break your monotonous workout routine!
7.) You will get stronger, leaner, improve balance and coordination and most of all look & feel better!
8.) All fitness levels are welcome; you will go at your own pace, whether you are just getting started or a workout veteran.
9.) Group training tends to push you farther than you would push yourself!
10.) You will reconnect with your inner athlete!

Strength Boot Camps start September 10th.
Get signed up today!
Online registartion available at www.strengthpersonaltraining.com

And if you refer 2 people who sign up; you will receive half off!
So get a couple of friends and let's get started!!!!

See you at Miles Park September 10th

Expect Excellence,

John Edwin
Principal
Strength Personal Training, Inc

STRENGTH BOOTCAMP COMING SEPTEMBER 2012!

Looking to:
Increase Strength, Challenge Yourself, Burn Fat, Increase Energy, Have Fun, See Results and Get in the Best Shape of Your Life?

Then STRENGTH BOOTCAMPS is what you have been looking for!

Begins the week of September 10th, John will lead you in an intense and challenging 45 minute workout!

Camps will be held at Miles Park (Intersection of Germantown Rd. & Joshua Rd., Lafayette Hiil PA)

Two Sessions Available:

Monday/Wednesday, 6:15-7:00am

Tuesday, 5:30-6:15pm/Saturday,8:15-9:00am

5 week sessions, 2x/week = 10 workouts for only $125

Please email John at strengthpt@gmail.com or call 267.231.7702 to register