Don’t get buried by excess calories and unwanted weight gain this Thanksgiving! Start prepping now for this food based Holiday.
That one work-out session or run you’re planning on doing Thanksgiving day morning will not be enough to counter balance the meal you are most likely going to have. You have over three weeks to get some extra work in before Thanksgiving. Here are 4 ways to “pay in advance”.
Whether you do singles or doubles, add this exercise in to get your heart rate up and burn some calories. Once you’re warmed up do 3:00 on and :30 rest for 3 rounds. Do this before and after your actual work-out. You can burn up to 200 calories on top of your regular work out. If you exercise 3x each week thats 600 calories per week and 1,800 before thanksgiving!
If you currently do one of these activities then add in some volume. Runners add a mile to your warm up and cool down, bikers add two on each end and rowers add 1,000 meters on each end. If you don’t currently do any of these activities start off with some intervals to ease into it.
3:00 Warm up (Slow version of the activity you’ll be doing. Walk instead of run, slow bike or slow row to start)
1:00 at a challenging pace
1:00 recover (slow down but don’t stop completely)
2:00 slow pace to cool down
Depending on your intensity level, you can burn up to 150 calories during these 15:00 of intervals. If you do this 3x a week that’s 450 calories per week and 1,350 calories before Thanksgiving!
3. Take An Extra Class
Do you currently go to a Group Fitness Class? If so, now would be a good time to add in an extra class every week. If you usually go 2x a week try 3x. That extra work will pay off over time. Also amp up the intensity. Are you really challenging yourself in class? Have you been using the same weights or modifications for a few months? Now may be the time to step it up. Consult with your instructor first, and if you get the green light, then go for it!
4. Skip Your Cheats
How many cheat meals or cheat days do you give yourself each week? This would be the month to cut way back on your “cheats”. If you normally give yourself the weekend, then cut back to one day. Do you have dessert every night? Try every other night instead, you’ll enjoy it more too when you don’t have it all of the time.
Follow these guidelines to help you make it through the beginning of the holiday season without putting on extra pounds.
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Halloween is a hard time to avoid sweet treats. Between the huge displays at CVS, candy dishes in your office and Halloween parties there is temptation everywhere.
Be smart about your candy consumption. Just because a piece of candy is “fun size” doesn’t mean it’s calorie free. Here are the nutrition facts for 5 different “fun sized” Halloween treats.
3 Fun Size Snickers Bar= 1 Regular Size Bar
2. Fun Size M & Ms
3.5 Fun Size M&M Packs= 1 Regular Size Pack
3. Fun Size Skittles
4 Fun Size Packs of Skittles= 1 Regular Size Package
4. Fun Size Reese’s Peanut Butter Cup
1 Fun Size Cup= .75 Regular Size Cup
5. Fun Size Kit Kat Two-Piece Bar
3 Fun Size Packs of Kit Kat Bars (two pieces in one pack)= 1 Regular Size Pack (4 piece in one pack)
Fun size packs are fine in moderation. If you have too many because you’re thinking they’re small portions, your “fun size” will add up to the regular package or more quickly.
*Nutrition facts provided from http://www.myfitnesspal.com
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Are you having a difficult time losing weight? Have you stopped seeing the results you first got when you committed to losing weight? Here are four reasons you maybe stuck in a plateau.
1. Too Much Cheating
You maybe strict with your meals and work-outs Monday-Friday, but you can undo all of that hard work in just two days. If you splurge too much on the weekends it will absolutely hinder your weight-loss and eventually cause weight gain. If you’re starting with cocktails, beer and/or bar food on Friday and continue this behavior until Sunday night you can rack up a good amount of extra calories.
Give yourself a cheat meal or two each week but don’t let it turn into a whole cheat day, weekend and week. Choose your cheat meal wisely, make sure it’s worth it, enjoy it and move on. If you go overboard and have a whole cheat day, end it there. Don’t let it continue on to the next day. There is a big difference between slipping up one day and letting go of your whole week.
2. Going Through The Motions
You started a work-out program months ago that was very challenging. Over time it went from very hard to hard to not so bad to “this work-out could be my warm up”. At this point you’re just going through the motions of your exercise session. Your body is use to the program you have it on. Your results will suffer from this situation. Your work-outs should constantly be challenging if you want to continue to see your body change.
You have to step up your work-outs. The solution here will depend on what you’re doing now for an exercise program. For example; if you started running to lose weight, you need to increase your intensity and/or mileage. Interval training is a good way to accomplish this. Alternate between sprints and jogging to get your heart rate up and challenge yourself again.
If you work out at a gym on your own it maybe time to enlist a trainer or try some group classes. If you currently go to a group exercise class, speak with your trainer. You may need modifications to scale up and make your work-out more challenging. Your trainer should know how to accomplish this in a safe and effective way.
3. Your Work-Outs Are Hard But You Put No Thought Into Your Diet
This is a common scenario. When you first start working out you see some great improvements in your appearance, the way you feel and possibly on the scale too. After a while the results stop and you can’t figure out why, when you’re working so hard in the gym.
It’s time to dial in your diet. Most people serverley underestimate the amount of food and calories they’re taking in. Let’s say in a good exercise session you burn 300 calories. You can ingest twice that amount of calories in 5-10:00. It’s time to start paying attention to your food intake.
Keep track of your calories. You won’t have to do this forever, just until you have an idea of how much food you should be taking in and when. Use an online tracking system to help you figure out how many calories you should be taking in and how much you actually are. You may be surprised at the number of calories and food you’re indulging in when you have to write it down.
4. Not Enough Sleep
If you’re not getting an adequite amount of rest your weightloss can be hindered. When you’re tired you don’t have enough energy to get to the gym and when you do the effort level is sacrificed. Your body also tries to compensate by craving more food for energy which can cause you to eat more than you normally would.
Turn the television off at night and get to bed! Remind yourself that you need that extra hour of sleep. Turn your phone off or on silent so you won’t be interrupted through out the night by any “notifications” from your phone. Take the television out of your bedroom if it’s in there and stay off of any electronics in bed. These small differences can make your sleep at night much more restful which will benefit you greatly the next day.
In general if you’re not seeing the results you want out of your weight-loss program it’s time to sit down and re-evaluate your plan of action. With a little more effort and awareness you can get back on the path to achieving your health and fitness goals.
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Counting Calories has gotten a pretty bad rap over the past few years. There are a lot of benefits to counting calories if you approach it the right way.
Should I Count My Calories?
If you agree to 3 of these 5 statements then there’s a good chance you should count your calories.
- You eat beyond the point of being full, even with healthy food options.
- You’ve tried following The Paleo Diet, Whole 30, South Beach, Gluten Free, Ect. and have had minimal results.
- If something is labeled “Gluten free”, “Sugar Free” or “Fat Free” you translate that to “healthy and eat as much as you want of this.”
- You eat when you’re bored
- You’re in The “Clean Plate Club”. Which means you always finish your plate when you eat in a restaurant
If you are someone that has issues with portion control than this plan is for you! If you’re counting calories you will never go over the amount of food that your body needs.
How Many Calories Do I Need?
The most accurate way to figure out how many calories you need each day is to visit a Bod Pod. The Bod Pod will read your BMR (Basal Metabolic Rate) which tells you how many calories you burn at rest. You should receive a printed sheet with this number on it along with the number of calories you burn according to your lifestyle and how active you are.
From there you can figure out how many calories you need to take in each day. If you want to lose weight you need to take in less than you’re burning (a deficit of 3,500 calories will = one pound lost), if you want to maintain take in about the same amount that you’re burning.
How Do I Keep Track?
There are so many ways now to keep track of your calorie expenditure and intake. I use The My Plate App from Livestrong. Each day you can log what you’ve eaten along with any exercise you participate in. You will know exactly how many calories you’re taking in and a good idea of how much you’ve burned in your work-out.
If you’re not a fan of these calorie apps, then journal your calorie intake in a notebook or an excel sheet on your computer.
What Type Of Food Should I Eat?
If you want to feel and look your best, your calories should come from these three macronutrients; Protein, Fat and Carbohydrate. Ideally each meal or snack will have all three macronutrients in them. Eliminating any of these will be detrimental to your diet, even if you’re counting calories.
If your carbohydrate levels are too low then you’re energy level will be too. You’re body needs Protein and Fat to function properly as well. Do not spend half of your day’s calories on 100 calorie snack packs.
You should still be paying attention to your food sources on this plan. If you use the livestrong app there is a pie chart which will tell you the percentage of your calories that are coming from Protein, Fat and Carbohydrate. A good balance would be 35-40% from Carbohydrates, 35-40% from Fat, 30-35% from Protein. It may take you a while to play around with your calories to hit these percentages.
You also need to be mindful of the kind of food you’re putting in your body. Unprocessed food is always the best choice for any meal. Read any labels that you come across, if there’s something on the ingredient list that you don’t recognize or can’t pronounce, then don’t eat it.
Once you have a good grasp on how much food you should be taking in then you won’t have to count your calories anymore. Until you have that information, you’re in for a big guessing game.
Counting calories can be very beneficial for weight loss. If you’re careful about the type of food you put into your body on top of that, then that’s a combination for amazing results.
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Can’t make it to the gym today? Give the “D-Stroyer” a try! I wrote this work-out about 4 years ago and it’s still one of my favorites. Back in December of 2011 my members asked me which work-out was my favorite and I described the “D-Stroyer” (before it was named that). They named the work-out and had it printed on a tshirt to wear as a badge of honor. We revisit this work-out from time to time and I always recommend it when any of my members are traveling or can’t make it to class. Here it is…..
1 Mile Run+10x Burpee
3/4 Mile Run+20x Burpee
1/2 Mile Run+30x Burpee
1/4 Mile Run+40x Burpee
If you can get to a track that is the best place to do this work-out. Advanced participants really push the run and do this whole thing for time. Beginners can cut the distances in half or run/jog/walk the distance.
The burpees are to be done with strict form. This means a controlled push up.
Step 1-Place your hands on the ground
Step 2-Jump your feet back to a plank position
Step 3-Perform a strict push up, keep a tight plank position, elbows back and bring your chest to the ground, (Do not lay on the ground) then push yourself back up until your arms are fully extended again.
Beginners go halfway to the floor but still keep that tight plank position, also cut the repetitions in half if the full version is too much right now.
Step 4-Jump your feet back up towards your hands
Step 5-Jump up with your hands overhead and chest upright
Be sure to do a 10-15:00 warm up before you jump into the work-out. Here’s an example of a good warm up
3-5:00 Walk or slow jog. Then three rounds of the following three exercises.
- 10x Squats (Slow and with good form. Control the squat down and up)
- 10x Caterpillar (Walk your hands out to a plank and walk your feet into your hands, that is one repetition)
- 10x Scorpion (Lay on your back. Bring your leg across your body and touch the ground on the opposite side. Repeat on the other leg)
Also be sure to cool down and stretch once you’ve completed the work-out.
When you tackle this work-out be honest about your fitness level. If you are a beginner the advanced version is not for you just yet. Plan to re-test in a few months and see how much progress you have made.
Fall is an amazing time to run in New England. Along with the great weather and scenery comes an abundance of local road races to sign up for.
Races are a great way to challenge yourself and make your weekend runs fly by! Here are few upcoming 5K & 10K events in The Boston Area.
Date/Time: Sunday, 9/15 @ 11AM
Location: Emerald Society
10 Birch Street
Entry Fee: $25.00 (tshirts to the first 250 entrants)
Why you should run: This race benefits the charity “Cops for Kids with Cancer“. It’s a scenic 5K course with a good mix of flats and hills. After the run The Emerald Society opens their doors for food, cold beer, beverages for kids and a viewing of The Red Sox vs. Yankees game! There’s also entertainment and demonstrations by The Boston Police. Overall a great afternoon of events!
Date/Time: Saturday, 9/21 @ 8:30AM
Location: St. George Orthodox Church
5 Emmonsdale St.
Entry Fee: $25.00
Why you should run:
“This family-friendly day includes a kids’ fun run, bouncy house, face-painting, and cookout, as well as medals for age-category winners and cash prizes for top three male and female finishers overall.”
This 5K road race is to benefit The Theophany School in honor of Sonia Belcher and her dedication to this school. This is a challenging course that’s USTAF sanctioned.
Date/Time: Saturday, 10/5 @ 8:30AM
Location: Reebok World Headquarters
1895 JW Foster Blvd.
Entry Fee: Individual 5K & 10K $25.00
Why You Should Run: This event can be done as an individual or team. You can use it as a team building exercise with your employees or fitness club! Individuals can choose between the 5K & 10K distance. Refreshments are served after the run. You can also visit the campus store and receive 25% off of everything. If you bring a pair of old sneakers you’ll receive 40% off of everything in the store!
Date/Time: 10/6 @ 11:30AM
Location: The Village Manor
427 Sprague St.
Entry Fee: $20.00
Why you should run: Join this low key 5K that’s capped at 300 entrants. No need to worry about bumping into the person next to you with the field size limit, you’ll probably get a PR on this flat fast course! This event is well organized with a great after party. There are raffle prizes and considerable food and beverages served after the run.
Date/Time: 10/20 @ 9AM
Location: Florian Hall
55 Hallet Street
Entry Fee: $35.00
Why you should run: This race was organized to
“memorialize the brave members of The Boston Fire Department and Local 718 who courageously gave their lives while fulfilling their duty for the citizens of Boston.”
Your entry fee goes to several local charities. The course is scenic and there are great refreshments, raffle prizes and entertainment including performances by The Fenian Sons after the race!
Date/Time: Sunday, 11/24 @ 11AM
Location: Norwood High School
245 Nichols St.
Entry Fee: $25.00
Why you should run: This local 4 mile road race is very well run with a challenging and sanctioned course. Get a head start on burning off that thanksgiving day bird by pushing yourself through these 4 miles the Sunday before Turkey Day! There’s a great crowd to run with and some excellent raffle prizes after the race!
Use these races as motivation this fall to push yourself and donate to a good cause on top of that!
Photo Credit: http://www.kalespa.com
Did you overindulge this summer? If you’re feeling guilty about your exercise and eating habits over the past few months here are 4 ways you can get back on track now!
Look at your week ahead and mark down the time that you have to dedicate to exercising. Be realistic about how much of your week you can spend in the gym. Many of us get into an “all or nothing” mentality. We spend all summer indulging and then want to jump into some kind of “diet” and 5+ days a week in the gym. How long can we keep that up for? Start small and as you progress set aside more time during the week to get into the gym.
2. Find Your Motivation
Sit down and make a list of reasons why you want to get in shape. It can be anything from wanting to lose a jean size, to keeping up with your kids on the playground or being able to do 10 strict push ups. List the things that you truly value and not the things that you think should be important or what you hear are important to other people. The more personal the list, the more likely it is to resonate with you. Then when you want to skip your session at the gym take out your list and remind yourself why you’re working so hard to be healthy.
3. Try Something New
Is there a class that you’ve been wanting to test out? Most gyms or studios offer free trials to their classes. Look around and find a place that’s a good fit for you. Every instructor/trainer has a different personality and style. It may take a few classes to find one that you feel motivated and safe in. Give each class a fair chance and go in with an open attitude, you may surprise yourself with how much you like something you were skeptical of.
4. Know What’s Ahead
While you don’t want to continually beat yourself up about the food choices you made this summer, use it as an occasional reminder of where you’re coming from. Then look ahead at what’s to come. The holidays are a couple of months away and it’s much easier to get on track now and keep it going through the end of the year, then to try and start something new in November or December. No matter how busy you are now, it’s only going to get worse in a couple of months. Get going now and it will be that much harder to stop when the holidays come around.
Photo Credit: http://memegenerator.net
Are you feeling overwhelmed with the thought of going back to the gym post pregnancy? Here are four steps to help you get moving and motivated again!
Make sure you discuss returning to or starting a new fitness regimen with your doctor. The standard for physical activity after delivery is 6 weeks. This will vary from woman to woman. Even if you know you are ready, when your doctor gives you the green light, you will feel safe and confident going back to the gym.
2. Set some realistic goals
Take some time to think about the things you want to achieve through your fitness program. Your goals can be anything from wanting to de-stress to fitting into your pre-pregnancy clothes or running a 5K. Be realistic in the time frame that you give yourself. Some goals will be achieved faster than others. Set yourself up for success with your timeline by using it as a general guide instead of a deadline.
3. Do some research
Look around for a gym, trainer or group that appeals to you. Find a place that you feel safe and motivated to accomplish the list of goals you set for yourself. Ask a few mothers that you know who have gotten back into exercising after giving birth. Look for a place that has experienced coaches and a flexible schedule. You may not be able to keep the same days and times each week for your work-outs, you will want a place that has the flexibility to accommodate your new lifestyle.
4. Make your health a priority
Everything is now revolving around your newborn in your life. This will automatically put you on the back burner. Remind yourself how important it is that you stay healthy and happy. Working out after pregnancy isn’t just about fitting into your pre-pregnancy jeans. Although that is a legitimate goal, it’s one that you can easily talk yourself out of when you compare it to the importance of taking care of your child.
Remind yourself of the health benefits you get from working out. If you’re not healthy then it effects everything in your life, including how you care for your baby. That one hour you take out of your day and your time from your child can make the other 23 hours of the day that much more enjoyable. You’re in a better mood, de-stressed and ready to handle difficult things that will come your way. It’s ok to be selfish with this time, because everyone will benefit from it, especially your child.
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I am so excited and pleased to announce Fitness By D has relocated! While we will miss our space in Dedham center, we have moved to a new place to better accommodate our training and members.
71 Providence Hwy.
Norwood, MA 02062
Parking is available in the back of the Rojo’s Car-wash Plaza. There is a back entrance way as well.
- Our new space is more than twice the size of our old location
- We’ve added more class times and will continue to as the year goes on
- Air Conditioning! Our studio is now air-conditioned to get us through the hot days of summer
- New equipment. With more space and ceiling height comes the opportunity for us to use new and different equipment.
Do you want to see if FBD classes are for you? Mention this blog and receive two free trial weeks of unlimited classes!
Stay tuned for our Grand Opening details scheduled for September!
Photo Credit: www.myportlandapartment.com
Using food as a reward can be a huge diet pitfall. I see this happen all the time, a person will start making healthy choices and stick with it for a period of time, then when they see the results they want or feel like they’ve done enough hard work they’ll reward themselves with a “treat”.
This process sends your brain mixed messages. Your main objective should be to look at food as fuel and make good choices when it comes to what you put in your body. If you look at healthy eating as a “diet” with a specific end date you can set yourself up for failure. Here are a few ways you can feel “rewarded” without bringing junk food into the picture.
Go for a massage. Yes, this is more expensive than a trip to the ice cream shop and it’s also a lot better for your body. Massages are a great recovery practice and if you’ve been working hard in the gym you will benefit greatly from getting one. Try looking on Groupon or Living Social for a good deal on this treatment.
2. Get Your Nails Done
Relax and let someone else take care of you. Shut your phone off and enjoy some time to yourself. Pick a new and fun color as your treat for working so hard on the rest of your body.
3. Get Some New Clothes
If you’re seeing the results you want from your fitness and nutrition plan you should show it off. Go out and look for a new outfit that makes you feel and look good. You can enjoy your new outfit multiple times, instead of the 2:00 you would spend eating a piece of cake and feeling like junk after.
4. Buy A Song Or Two
Hit up Itunes for a new song that makes you feel good. This will be a treat that will also help you in your work-outs. Music can be a great motivator when you’re exercising, so treat yourself to some new motivation!
If you’re not inspired by any of these rewards, then make a list of your own. Come up with four activities that would feel like a reward to you that don’t involve food, and when you hit a fitness or health milestone treat yourself to something on your list.
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