Have What You Want To Have

Thanksgiving is right around the corner and instead of giving you “5 Tips For Making It Through The Holidays” I’m going to give you my one piece of advice that I know will make all the difference.

Most dieters and nutritionists come up with lists to guide you through the holidays, such as choosing the most important things you want to eat and only eating that, making lower calorie versions of popular Thanksgiving foods, or tips on serving sizes. But for me, that’s all a bunch of rules and restrictions and I’ve found that being rigid on the holidays is a surefire way to failure, so I have only 1 tip for you. Ready? Here it is… Thanksgiving is one day a year and one day of eating won’t break the bank or all the hard work you’ve invested in trying to live a healthier lifestyle, so enjoy yourself and don’t obsess too much about how many calories are in your aunts sweet potato casserole or debate whether you should have that dessert.

Holidays don’t happen all that often and it’s a way for family and friends to come together and enjoy themselves. You should enjoy these times rather than be stressed out and focused over what 3oz. of turkey looks like. Is it a deck of cards, a fist, or a tennis ball? Who knows what those really look like on a plate anyway…

Obviously you shouldn’t gorge yourself either, but you definitely shouldn’t deprive yourself. Give yourself permission on this day so that you feel in control of your choices and don’t end up feeling guilty on Friday. Guilt leads to self-sabotaging behaviors (“I guess I really messed up yesterday, so I might as well eat some more pie and start fresh on Monday”), which is a recipe for disaster. Give yourself that day and agree that on Friday you’ll go back to your normal routine. Remember, Thanksgiving is one day a year, not the entire 38 days between Thanksgiving and New years, so relax and enjoy yourself this Thursday and be thankful for the food you have, your health, and your family and friends (not the number on the scale).

And before I leave you, I absolutely must give a shout out to my client Valerie for a stellar performance. In only 10 sessions with me she’s managed to go from not working out at all to working out 2-3 days a week. This past week she went on vacation to Spain and really proved herself by managing to work out in the hotel gym twice and walking everywhere instead of taking cabs. And she even managed to fit in 20 minutes of cardio yesterday morning before meeting me for our session. She then gave me a rock star workout and committed to add another day to her workout routine every week. Valerie is going to succeed, you know why? Because she is not relying on me to do the work for her and doesn’t make any excuses. She does her homework and sticks with what she says she’s going to do, because she knows that her success is up to her. I’m only there to guide and motivate. I have no words left to say how amazing you are, Valerie, but just know that you are going to be a MASSIVE success!

Fireworks Fun Run

I know New Years seems like forever away, but I just saw this and thought it would be an awesome way to ring in the new year. So many people make New Years resolutions and never see them through, so what better time to make your resolutions a reality than New Years Eve! Before the run there will be djs, fireworks, a costume contest, and laser light show! Do you think you’re going to go to a better party than this one in the middle of Central Park? Comment below if you’re interested or if you know anyone else who might be and I’ll put together a beginners group to get you ready. And remember, there’s no such thing as “I’m not a runner”. I used to think that about myself, but if you start slow and train right it’s way easier than you think. I learned so much about myself and what I’m made of through running and I have to say it is really life altering. I think of myself differently now. What better way to conquer yourself than to do something you thought was impossible!

It’s going to be super fun, so join me!!! First person to sign up will receive a special gift from me, so hop to it!

Put Your Hands Up And Step Away From The Third Bowl of Mac N Cheese!

Just like bears, when winter rolls around we go into a sort of hibernation. When the days get shorter and colder we bundle up in our warm jammies and cuddle up on the couch with comfort foods. And then, just when the warm weather starts to wake us up out of our winter food coma we wonder how our once loose jammies got so snug. Then the inevitable frantic race to lose the weight before summer begins. As you know, I’m not one for crash dieting or any sort of crazy “slim down for summer” programs, so spare yourself the trouble, put down the third bowl of mac ‘n cheese and try experimenting with winter squash (I know, not as glamorous as mac ‘n cheese, but nevertheless, I promise, yummy!).

Here’s why squash is awesome: There’s more than 10 types of winter squash to choose from (butternut, delicata, acorn, pumpkin, and spaghetti squash just to name a few…) and they’re awesome choices if you want something warm, sweet, and filling. They’re high in fiber and water, which means you’ll feel fuller quicker and can eat more without the copious amounts of calories (just lay low on the butter and brown sugar). And they’re a great source of potassium, vitamin C, vitamin A, beta carotene, and Omega 3′s.

Try this awesome Mashed Maple Squash recipe from Eatingwell.com.

**Update**

My mom just emailed some interesting and very helpful info for cooking with maple syrup! This isn’t surprising to me in the least, because if there’s anyone who knows everything it’s her. Want to know the definition of “sesquipedalian”? She knows! Or, need an idea of how to make a diorama on bees that would make Martha Stewart swoon with delight? Yup, she knows that too! Thanks Mommy! (Yes, I’m an adult that still calls my mom “mommy”.)

You may want to share this with your ‘people’. After reading a story (with one of my classes) on maple syrup tapping in Vermont, I discovered the following:

Grade A – derived from the first of the season sap ‘drippings’ of the tree

lighter in color and sweeter

Grade B- derived from a later in the season sap

darker in color and more robust and hearty – best for vegetables, meats and
dishes not of the dessert variety

While both are sweet, the B is heartier. One tends to need less of it, hence, less calories. It is also advisable to mix the grade B with a bit of hot water to thin it out and make it go further on veggies, chicken, etc., Most will not know the difference. I, for one, am going to use only grade B from now on. If I do see a deficiency in sweetness, I will add a bit of Splenda. Even if thinned out with a bit of water, the B is still thick enough to nicely glaze whatever you intend it to glaze.

Thanksgiving Deals And Specials

Hey there! My new and improved website just went live, so be sure to check it out to get a steal of a deal. There’s a special for current clients, as well as new clients, so be sure to check it out! First person to take advantage of these never before seen deals will get a special gift as a thank you!

www.verypersonaltraining.com

Products I’m Obsessed With: Sephora Color Wand

Ok, I know it’s not health related. Wait, is that true? Part of being healthy is feeling good, and dressing up makes you feel good, so maybe it’s not such a giant leap to say that a lip gloss wand with 6 different shades of gloss is a pretty awesome way to be healthier.

I was in Sephora on Sunday, standing at the checkout with all my sparkly goodies and eyed the “do-not-even-look- zone”. You know, the little cubbies with the awesome little lotions, soaps, and mascaras by the checkout that they know you’ll be sucker enough to grab? Well, I eyed this lip gloss wand and just had to have it. I’ve been putting a different color on every morning (even though I work out of my home and have nowhere to go…) and I already feel, um… “healthier”. They’re not sticky and actually tastes quite good. I know, weird, but good to know when you consider the fact that the average woman eats about 6 pounds of lipstick in a lifetime. They’re super easy to take with you and make great stocking stuffers. Grab one (or 3) before they sell out!

Products I'm Obsessed With: Sephora Color Wand

Ok, I know it’s not health related. Wait, is that true? Part of being healthy is feeling good, and dressing up makes you feel good, so maybe it’s not such a giant leap to say that a lip gloss wand with 6 different shades of gloss is a pretty awesome way to be healthier.

I was in Sephora on Sunday, standing at the checkout with all my sparkly goodies and eyed the “do-not-even-look- zone”. You know, the little cubbies with the awesome little lotions, soaps, and mascaras by the checkout that they know you’ll be sucker enough to grab? Well, I eyed this lip gloss wand and just had to have it. I’ve been putting a different color on every morning (even though I work out of my home and have nowhere to go…) and I already feel, um… “healthier”. They’re not sticky and actually tastes quite good. I know, weird, but good to know when you consider the fact that the average woman eats about 6 pounds of lipstick in a lifetime. They’re super easy to take with you and make great stocking stuffers. Grab one (or 3) before they sell out!

21 Day Challenge: You Are What You Think

“It’s really dangerous to think that what you look like is who you are”. – Portia de Rossi

Portia de Rossi (she played Lindsay Bluth F

The Best Thing To Eat After A Workout

This tip is going to be short and to the point today. For all you inner kiddies out there you are going to love this. Eating after your workout is just as important as eating before your workout, because it helps your muscles repair and your metabolism stay revved throughout the day. Without proper nutrients after a workout your body will end up replacing the energy in your muscles that you burned during the workout by breaking down your muscle and stealing protein from them. And because your metabolism needs to slow down to compensate for the lack of fuel your weight loss efforts will be tossed out the window. Pretty counterproductive, huh. You’ll also feel pretty sluggish the rest of the day. So, within 15-60 minutes of a workout you want to make sure that you’re refueling your body with the right thing, which should consist of a carb and protein. And you know what the best thing is???? Chocolate milk!

Mmmmmmm good!

Not only does it have good for you carbs and protein, but it has Vitamin D, calcium, and potassium. If you’re watching your weight though, just make sure it’s the low-fat kind. Try Horizon Organic Reduced Fat Chocolate Milk after your next workout and let me know how it goes! They come in individual drink boxes, so you can be sure that you won’t have more than your fill, plus they’re shelf stable, so they wont go to waste! Now you’ll be working out just so you can have your chocolate fix!

Will Ugly Toning Shoes Actually Give Me Beautiful Legs?

Do you own any of these ugly shoes and think that they’re going to give you the body that you’ve always wanted just by wearing them? I swear, I was walking by Haagen Daaz one day with Roman and the dogs and I saw this woman wearing a pair of these ugly things sipping a milkshake. I told her I was a trainer and was a little skeptical of the shoes, but was excited to meet someone who’s tried them and wanted to hear what she thought. She swore it was the reason she dropped a dress size, but I just couldn’t believe that those shoes alone are what made her lose weight. I figured that it wasn’t the shoes themselves, but it was the fact that wearing those shoes probably made her more mindful about being healthier overall, and perhaps owning those shoes made her walk around more than she normally would have, which made her burn more calories, and therefore lose some weight. And don’t get me wrong, that’s not a bad thing at all, I just couldn’t believe that these shoes alone could be responsible for transforming your body. I started reading around to see if these things really do work and here’s what I found…

So, we have the MBT shoe, Skechers Shape-Ups, and Reebok EasyTone, which claim that they can all give you a better body by helping you lose weight, tone your butt and thighs, and burn more calories. And they even have studies to go along with them that claim they work. The American Council on Exercise (ACE) conducted a research study and put these shoes to the test to see if they really lived up to their claims. In a nutshell, here’s what they found:

These companies did conduct experiments, however they were not peer-reviewed and were of questionable design. At first glance, it’s easy to see why women would buy these shoes. Their claims seem to make sense and so it’s easy to put the shoes on and say, “hey, I can actually feel my muscles working”. You have to be careful of studies sponsored by manufacturers though, because their main goal is to prove that their product works and it’s very easy to conduct a research experiment and find evidence to support your theory. It must be peer-reviewed, proven, and reproven for it to be true.

ACE conducted a study testing these shoes for exercise response (i.e. heart rate and oxygen consumption), as well as muscle activation in the butt, thighs, back, and abs. They took 24 women from ages 19-27 and separated them into 2 groups to measure both exercise response and muscle activation. Each of the women rotated between all three of the balance shoes, as well as a regular sneaker as they performed various 5-minute exercise trials on a treadmill. A baseline for their performance was taken before the testing too, so they had something to compare their results to.

Result: None of the shoes showed a significant increase in either exercise response or muscle activation. There was no evidence showing that any of these shoes will help women exercise more intensely, burn more calories, or build more strength or tone. It’s a hard thing to hear, but there is no quick fix. If you’re hoping that these are magically going to transform your body I’m here to tell you to stop waiting. BUT, if these shoes mean that you’re getting out and walking around more, and they make you more mindful about being healthier, then that’s definitely a plus and I say more power to you!