4 Ways to Enjoy Holiday Goodies Without Adding Weight
The holiday season is here, and that means you are going to be bombarded by a barrage of tasty treats for a solid six weeks. Along with all those goodies comes a built-in excuse to forego your healthy diet and exercise regimen in favor of devouring these goodies while lazing in front of a warm fire — it’s no surprise that multiple studies show that most people gain about 10 pounds during the holiday season at an average of 2-3 pounds per week from November through New Year’s Day.
This doesn’t have to be you. At Live In Fitness, our coaches and counselors teach you some simple steps to take to avoid the holiday bulge and maintain your goals now and into the New Year.
Tip 1
Keep Moving – Some exercise is better than nothing. Go for a walk, park further away from the stores, take the stairs. All of these are ways you can keep training while out shopping and enjoying holiday festivities. This doesn’t mean you should drop your regular workout routine; it just means you can lose about 190-250 additional calories that may be added from food sampling, baking and office parties.
Tip 2
Watch What You Eat – It is so tempting to try new, fun things, especially on those holiday buffet tables. Stay focused on your goals. It is ok to have a small item of something you may like, but try to stay by the fruits and veggie platters, pace your eating and look at quality versus quantity.
Tip 3
Nibble Smart – As I stated in the previous tip, it is very tempting to try a little bit of everything. But resist the urge to nibble. Nibbling can also be disastrous when waiting for a party to begin, an additional guest or the main course. Choose sweet or salty snacks in moderation. Choose protein snacks over less ideal snacks like empty sugar or carb snacks.
Tip 4
Minimize Festivities To A 1 Day Event  – Thanksgiving to New Year’s is called the Holiday Season, but the key is to avoid a six-week vacation from healthy eating. If you can’t keep your day celebration down to one meal, pick one day to celebrate and let it be over. Also don’t stop your normal exercise routine. The longer it takes you to get back to your usual workout, the harder it will be to reach your weight goals.
If you keep these tips in mind, they will help you stay on track. Don’t obsess when you take a day or two to splurge these next few weeks, but don’t let the focus on feasting and shopping cause you to give up what you worked so hard for this year.

Why Hire a Personal Trainer When Everything’s Online?

As a an avid Instagram groupie, I’ve thoroughly explored the online, self-help weight-loss world, and what I discovered is that pretty much everything I need to successfully shed the pounds and keep them off is out there…workouts, classes, nutrition and diet advice, healthy cooking classes, the right equipment and even the right supplements.
So it stands to reason that now I have reached my weight-loss goals and have all the tools I need to keep the pounds off, right?
Wrong.
Although much of the information I found online was useful, there are elements crucial to successful weight loss that, no matter how wonderful the internet is, can only be obtained from an expert who will keep you motivated, accountable and disciplined. (If you’re already consistently all of those things…hat off to you.)
A PT Provides Motivation and Accountability
We can’t do it alone. If we could, we would have lost the weight and kept it off by now. Our biggest problem is that we shoot ourselves in the foot. We can be our own worst enemy. Personal trainers remove the excuse barriers, keep us focused and accountable to the goal and make adjustments as progress is made.
A PT Is Knowledgeable and Can Build A Customized Plan
Personal trainers work hard to educate themselves, not to be persuaded by the latest health and fitness trends. They devise a custom plan that gets the best and most accurate results for your body. The personalized plan will garner faster and better results than if you were to attempt weight loss or even a diet plan on your own.
A PT Can Shake Up Your Routine and Challenge You
Sometimes we all hit a weight-loss plateau. Sometimes it is worst than that and we never really get to where we are burning fat instead of shedding water. A trainer can see where you have stalled, or what your body has adjusted to, and create a new routine that will give you maximum results.
A PT Can Help You Develop The Discipline To Be Successful
Do you ever wonder what separates good people from successful people? Most times it lies in the discipline that they put into their craft to make them successful and the best at what they do. A trainer will help you achieve that. A trainer will monitor, push and press you to meet and exceed your limits and do it constantly until it turns into a habit for you. You in turn become successful because you are able to maintain the mode and the mind to keep the weight off for good.
A PT Can Help You Overcome Your Fears
Let’s admit it. We have all hid from life in one way or another because of our weight and poor self-confidence. We are full of so much possibility if we didn’t talk ourselves out of things or shy away from dealing with those hard places. A personal trainer is that extra support. They help guide and direct you to go further than you ever imagined.
You can get all of these things from the trainers at Live in Fitness, where we develop a strategy that is centered around scientific testing and give you a plan that will guarantee success. You will see results not just in your body, but also in your diet and mental development.
If you’re ready to succeed, contact Live in Fitness. We specialize in being an award-winning weight-loss fitness camp that will give you the results you need. Our motto? No Client Left Behind. We empower you to be all that you are destined to be in mind, body and spirit. Give us a call at 877-602-4863.

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How To Survive Thanksgiving Dinner

All though we try not to admit it, we know that one of our favorite holidays each year is Thanksgiving Day. We also know that it is not for our family, but for the food! The unlimited array of meat, breads and desserts can make the most resilient workout person weak in the knees. Studies show the average person gains between 8-16 pounds from Halloween until New Year’s Day. But have no fear. Here are some friendly reminders taught by the nutrition team at Live In Fitness weight loss camp on how to survive the Thanksgiving table and holiday season.

Remember To Exercise 
It is already going to be hard to work off the calories you are already trying to lose, don’t add to them. Keep active, even if it is just a walk in the morning. During the holiday season, take full advantage of being out and about to work off any excess calories gained from holiday parties, sampling at the grocery store, or at the Thanksgiving table this season.
Eat Breakfast
This is tempting as we were raised to skip breakfast on Thanksgiving day as children. We were told holiday eating is far better on an empty stomach! This poor teaching however encourages overeating and not maintaining portion control. Start the day off by eating a small meal and sticking to your portions throughout the day. This will keep you satisfied and less likely to go overboard in the calories.
Slow Down 
The food is there, in fact food is everywhere. There is a strong desire to want to pig out, but please resist. Slow down, drink water in between your bites. Give you body time to realize that it is full. If you eat slow, you will savoy it and your body will enjoy it a lot better with fewer calories. Besides, what’s a holiday full of gas. Yikes.
Drink In Moderation 
I know that there are good reasons and bad reasons during the holidays to drink. We all view drinking in a different light. But resist the urge to drink excessively. Drinking makes your thirsty, increases your desire for other foods, and piles in 500-900 unnecessary calories per drink. A celebration drink is ok, but try to stay focus on consuming water and staying hydrated.
Remember What The Holidays Is All About
Remember the holidays and specifically Thanksgiving Day is not about food. Though it might not be about the family either, it is a time for you to reflect and be thankful for what you have and whomever you have it with. Yes the food is an added bonus, but let is be a small amount of icing on your cake of a great life.
If you remember to observe these thoughts through the holiday season, you will not set yourself back but get closer to achieving your weight loss goals.

5 Everyday Items For Diet Portion Control

When it comes to making a healthy lifestyle change in your weight-loss journey, sometimes the biggest obstacle to success can be resolved with a few small changes. Yes, exercise is important; but we all know that weight-loss is 80% diet and 20% exercise. Diet, and specifically portion control, was one of the biggest changes I had to make because it was having a huge impact on my weight-loss goals.

I love to eat and I am sure you do too. Sometimes our biggest struggle is not what we eat but how much we eat. At Live In Fitness weight-loss resort, our nutritionist and chef teach that any weight-loss that is going to sustainable can only be achieve through food portion control. To take it a step further, consistent portion control is the key to reaching the weigh-loss goal line. It isn’t about depravation or starvation, but about eating enough food to keep your metabolism up and give your body the energy that it needs.

Live In Fitness Camp Weight- Loss also provides a series of scientific testing that will determine the exact amount of calories your body need to achieve weight-loss success. Give us a call and speak to a out weight-loss consultant on finding a diet and exercise plan that is right for you. Click through the simple guide to general portion sizes for food when looking to achieve and maintain weight-loss.

Beef Up Your Iphone

A piece of raw beef should be the size of an IPhone and contain about 110 calories when cooked.
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Wallet Size Carbs

Wholemeal pasta, all natural egg noodles and basmati rice all provide energy without spiking your blood sugar. Make sure your portion is the size of a male’s wallet and average around 200 calories.

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See Your Vegetables Clearly

The size of your vegetables should be about the size of your sunglasses stacked on their case. Work to keep 50% of your plate vegetables with a strong emphasis on green vegetables as they add only 25 calories to your meal.

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Get Your Change Back With Nuts

Nuts are rich in good omega-3 fats and also have a very slow digestion rate. Try walnuts, cashews and or brazilian nuts that should be about the size of a handful of pocket change.

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Unlock The Key To Dressing

If you can’t swap out your favorite salad dressings for olive oil, make sure it is at least the size of two keys and using fat-free dressing has been proven to lower your cholesterol.

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6 Food Tricks That Set Back Your Weight-Loss Goal

Have you ever had that great plan where you commit to eating healthy, to the point of having all your meals prepped…even planning your diet before leaving the house for your favorite restaurant? Then bam! You find, without even being conscious of it, you’ve fallen off the healthy-eating and exercise wagon and had to start all over? This happened to me almost daily, so I had to figure out where and when it happened and take steps to ensure that it wouldn’t happen again.
At Live In Fitness, our nutrition counselors teach that restaurants and grocery stores launch instant purchase and promotional strategies all the time, with the goal of getting you to spend more. They could care less about your health — they care about your pocketbook.
Here are some food tricks that they use to set back your best laid diet plans and how you can take advantage of them in your favor.
First Trick – It’s Free!
How many times do you eat food, sample products or take another helping at the meeting all because it is readily available and FREE? It’s not really free. Studies show that you can pack on almost 600 additional calories a day from wasteful eating. Before you eat anything else because it is there, ask yourself, if I had to pay for this right now would I eat it? Answering a resounding “NO!” will help keep your diet plan and your weight-loss goals on track.
Second Trick – We Want To Be Polite!
Have you been to that dinner party, family gathering where you felt compelled to eat what was offered? Or maybe you received a dish from a neighbor that you “couldn’t refuse,” because it would be impolite? Being polite can mean 400 additional calories, only because you don’t want to hurt anyone’s feelings.
There’s a solution. Before you attend your next event, let the host know if advance that you watching your calories so there may be a few things that you will skip on the table. If a neighbor or friend gives you something, give it away or throw it away. My grandmother use to always tell me, “It’s better to waste food than to buy medicine.”
Third Trick – Don’t Want To Waste
We have all heard that one of the worst things to do is waste food, because there are so many hungry people in the world, or maybe because it’s a waste of money to waste food. In either case, see Grandma’s advice above. If you don’t heed her advice, you will eat more than 1000 unnecessary calories because you feel guilty about wasting food.
So before you eat your next meal, break it in half and save the rest for another meal. The next time you go out, order smaller portions. If you body is still hungry it will tell you.
Fourth Trick – It’s A Celebration 
Most people, myself included, stumble over this one monthly. Why? Because (especially in America) there is a national holiday (a.k.a. excuse) almost every month! People think that a celebration or holiday is a valid excuse to break the rules. They think that one day won’t matter and don’t realize one piece of bread with butter can pack on about 100 calories.
Before you go out or to an event, plan your meal. Know where you are going to splurge, how much and have a plan to burn it off. Also pick one thing. You don’t need to have the appetizer and the dessert. Remind yourself that you will always have another holiday to indulge again.
Fifth Trick – But It’s a Bargain
I know when I was growing up it was drilled into me to go for the bargain. I don’t care if it was extra toilet tissue or the super-sized fries. Who can resist? But an extra 16 ounces of fries can constitute an extra 250 calories. Also if have more food around you, you’re more likely to nibble longer. Before you are tempted to purchase the larger but cheaper option, keep in mind: “Pay Less and Weigh Less.” Make this your motto. If you pick smaller portions as a pattern, you will get the great cost savings over time.
Sixth Trick – I Deserve It
How many times do we make emotional decisions and completely disregard our goals because “we deserve it”? Unfortunately, a lot. Yes, it’s tempting to allow food to be our comfort, support and reward system, but eating emotionally is sure to not be in line with your plan and goals and will always derail your weight-loss success.
So before you are tempted to gorge your next meal, stop and ask yourself some logical questions: Why do I want it? What need is this fulfilling? Is there a better way to reward myself or feel better that falls in line with my plan and goals? You will find an answer. Here are a few replacement ideas: Spend time with friends, go out on a sexy date, rearrange your house, etc. …I’m sure you can think of a lot more, but first you have to take the emotion out of it and make good choices — the reward will be great!
By: Alenise