Well it is that time of year again. Time to eat, drink, shop, and be merry. The perfect time to add 5 or 10 pounds more weight to lose for the New Years Resolution. It does not have to be that way. No one should look like they stole the cookies and milk from Santa at every house in their neighborhood come the first of the year. Besides if you share with the big man he just may take care of you.
Here are some tips to survive this holiday season:
1) Eat before you leave. Showing up at a gathering hungry is one of the worst things you can do.
2) Stay hydrated. Do not allow thirst to be confused for hunger.
3) Hit the vegetable tray first and often. Skip the dips.
4) Load up on shrimp and crab legs if your host is a big spender and put them out. Skip the crab dips, it is not really crab anyways.
5) Go easy on the sausages, cheese, and crackers.
6) If there is a meal, follow the rules in the Eat by Color article. If you have not read the article, do so next. There will be a quiz later and those that have not read it will fail.
7) If one must drink, have a glass of water or diet coke for every alcoholic beverage.
8) Dessert, have some. Some, not one of every cookie and pie on the table. Eat what is enjoyed or seasonal; not the fruitcake just because it is there and no one is eating it. What is in fruitcake anyways is it even cake?
9) Pass taking left overs home. Eating them will not help the starving of the world.
10) If too many adult beverages are consumed, pass the keys to some one responsible. Drinking and driving is never acceptable. Plus it is the holiday season and the roads are shared with Santa, his elves, and eight reindeer.
“I must have gained 10 pounds on Thanksgiving I ate so much…”
Let’s get something straight. No one is going to get “fat” from eating a bit extra a few times this holiday season. But if one does so every weekend from Thanksgiving to New Year’s all bets are off and Santa may have some competition next year. One pound of fat contains a theoretical 3500 calories. So to gain one pound of fat an extra 3500 calories (that is roughly equivalent to 7 Big Macs!) would need to be consumed. Someone eating normally eating 2000 calories a day that would be 5500 calories or an extra day and a half worth of food. Though possible it is not likely. In fact most weight gained from 1 day (not 1 month) of overeating is water. A person that has been eating healthy and exercising may even see a slight decrease in fat weight days later as a day of over eating can crank up the metabolism.
“I ate enough today for the next week. Looks like I will be skipping a few meals tomorrow…”
Point number two to get straight. Skipping meals is a sure way to tell the body it is starving and to store fat. This is a great way to make sure instead of enjoying an increase in metabolism from eating a bit extra that the metabolism grinds to a halt. The best thing to do after a holiday is to wake up and eat a normal breakfast. Then eat every few hours, don’t skip meals.
“I’m gonna pound out a few extra miles on the treadmill this week to work of this meal…”
Point number three to get straight. Eating 1000 calories and burning 1000 calories does not take net calories to ZERO. In other words, calories burned during exercise will not come from that extra piece of pumpkin pie. The calories burned will come from the pie over-indulged in, muscle (remember more muscle = faster metabolism), and body-fat. So forget pounding out a few extra miles to burn off what you ate a day earlier.
Exercise as a daily activity is the best way to combat holiday weight gain. Cardio can help. Weight training is better. Weight training before a big holiday meal is king for controlling fat gain. Sparing the science, less fat is gained if exercise (remember weight training is King) is done before the meal. So hit the weights, do some cardio, and then feast.
Here is a great approach to cardio: 2-3 times per week do one of the following:
HIIT (High Intensity Interval Training)
Jog for a two minutes
Sprint for a minute.
Repeat 6 times and cool down for 2 minutes.
Warm up on your favorite piece of cardio equipment for 3-5 minutes.
Go all out for 3 minutes (if adventurous and on a treadmill sprint for a mile)
Cool down for 2 minutes and go home.
Holidays are about time with family and friends. A time to catch up, share a laugh, create a memory, and help those that are less fortunate. If able to do that be grateful. Not everyone will be with loved ones this holiday season. Remember those not here and enjoy yourself. Have a few things you do not normally eat and a few drinks. If gone overboard, get back on track the next day. Save some cookies and milk for Santa and GET “EAT by Color.” to make your resolutions a reality!
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EatbyColor.com #EatbyColor @EatbyColor FitWorkz.com
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Also check out the Get Fit and Live Healthy Podcast on ITunes and go mobile.
- Holiday Survival Guide
- Supplement do you Need them
- Strongapalooza, 21 Days to Get Strong through the holidays
- FREE Training
- Links to us in the Digital World
In the new year we have a number of exciting changes. We will be adding to our hundreds of videos on Youtube, more FREE Podcasts so you can take health, wellness, and nutrition tips on the go, Virtual Training via our App (available now see Tim or Ray for details), and more!
Here is your guide to help you stay in your fitness routine throughout the busy holiday season…the December Free Training and Class Schedule! These are great mini training sessions FREE to all members to keep you in your fitness routine especially if you’re short on time (and during this time of year, who ISN’T short on time?!?) but want to get in a great and effective workout. To get you even MORE into the holiday spirit, we have a “12 Days of Fitness” Challenge for ALL MEMBERS! If you remember the song “12 Days of Christmas”, the format is the same, where each day there will be a new exercise, added on from the previous days. It starts on Sunday, December 13, and there will be winners chosen each day for completing each day’s challenge.
Call the club to sign up or for more information. Be fit and be well this holiday season!
A few weeks ago I had a client tell me they were avoiding all convenient and portable lunch meats because of the rumor that added nitrates in some of these meats cause cancer. Being such a bold statement, this prompted me to look into the subject a little further. Now before I talk any further, I’d like to point out that I’m not talking about cheap name brand bologna; I’m referring to fresh turkey, roast beef, chicken, etc. that you purchase from your local butcher.
So what are nitrates? Nitrates are compounds consisting of nitrogen and oxygen atoms. They are frequently added to processed and cured meats to prevent the growth of harmful bacteria, along with maintaining color and freshness. Once you consume nitrates, they are quickly converted to nitrites by the bacteria in the mouth or other enzymes in the body. From nitrites, one of two things is going happen: nitrites will convert to either nitric oxide (NO) or nitrosamines, which is a known carcinogen. Nitric oxide is a good thing nitrosamines are a bad thing. Nitric oxide is a molecule that enhances cellular communication (not cell phones, FYI) throughout the body’s seemingly infinite amount of cells. Among other benefits, nitric oxide supplementation has been shown to improve cognitive function, improve sleep, improve circulation (it’s a vasodilator), assist in rigorous physical activity (some bodybuilders use this to achieve that ever desired “pump”) reduce inflammation, and many more.
What determines which path these nitrites will take? The answer is heat. Exposing nitrates to extremely high heat will cause a chemical reaction to occur that turns nitrites into nitrosamines, which contain documented cancer causing properties. So the main point here would be to not cook your lunch meat to the point that it’s black and crispy (which I doubt you’re cooking your lunch meat to begin with). If you must cook bacon, using a lower temperature and cooking for longer duration is supposed to limit the amount of nitrosamines created, as well as not cooking the meat until it is black and crispy.
Nitrate regulation has increased over the last decade as well. The amount of nitrates put into processed meats has decreased drastically from what it once used to be due to this regulation. On a side note, approximately 80% of your dietary nitrates come from vegetables. That’s right, vegetables! So by saying nitrates are bad for you then by that logic vegetables would be bad for you, which we all know isn’t true.
So what’s the bottom line? Don’t sweat the nitrates. The more you focus on trivial matters such as this you prolong focusing on what’s actually important in life. If lunch meat keeps you on track, then by all means use it. Forcing yourself to stay up an hour late every night to cook chicken, beef, or fish when it’s something you really don’t want to eat for lunch the next day anyway will set you up for failure. You need to enjoy what you eat in order to make a positive lifestyle change.
Top 5 Worst Fitness Trends of 2015
1) Wraps: Great for short term improvement in appearance. They will cause some water loss in the area wrapped. The area may appear tighter and more toned. But rest assured once the water comes back so does the pre wrap appearance. If you want tight and toned resistance train three days a week and get your nutrition right.
2) Tea/Detox/Fast: Major come back in the diet world by the charlatans pimping the quick fix. Totally not necessary. So NO you do not need a fast, a tea, or detox to lose weight. I have lost over 70 lbs and kept it off for over 15 years and never have done a fast, detox, or used funky teas.
3) Wearable devices like the Fit Bit or apps on your phone: They will help you reach your goals if and only if you are using it correctly. A fit bit in your cars cup holder recording steps you are not taking is not helping you. Learn your device. Learn how to make the device work for you and your goals.
4) MLM: I sell to you, you sell to them, and they sell to someone. We all make money. Sit down and draw up what this looks like. You will likely find it resembles a pyramid. Very few will make a significant amount of money with MLM. Note, not that it is impossible it is just unlikely and like all things it is going to take a significant amount of work.
5) Day 22: The 21 Day fix is over. Now what? When you go back to eating off normal dish ware and toss the cute little containers you are likely to regain the weight. All diets are a quick fix to something you need a long-term approach to. We call this long- term approach lifestyle. If it is a lifestyle you can do it forever which means any weight you lose you will keep off.
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Happy November FitWorkz Members! Above is your November newsletter. We have some very exciting events happening this month, and typically this month is always a busy month for most, but we know that you’re dedicated to getting your workouts in and keeping with your goals despite the busy schedule.
- Top 5 Worst Fitness Trends of 2015
- Don’t Sweat the Nitrates in Food
- Bud Gregory Open House
- Novembers Schedule of Goings On
- 21 Day Strongapalooza
Check out the link below to our Free Training and Class schedule for the month of November. This month’s theme is “New Season, New Beginnings”. Fall is in full swing, and what better way to begin a new season than with new health and wellness goals for yourself, a few months ahead of the “New Year’s Resolution” schedule. Look great for the major holidays and family gatherings, instead of after.
Sign up on our MindBody schedule system, or call the club at (815)756-1188 to reserve your spot! This is available to members and non-members!
Happy Fall FitWorkz members! Here is your October Newsletter!
- Kindle Deal on Eat by Color and Get Fit and Live Healthy… $0.99 each!
- Hy-Vee Navigate the Tailgate….October 17 at 9am Sycamore Hyvee
- FitWorkz Training App Contact Tim or Ray for Details!
- Watch for us at local sporting events….find Bry and get a T!
Technology continues to change the world we live in. Everything in life is impacted. From the commute to work and blue tooth and Pandora to the replacement of the PC by the mobile device, technology is everywhere. This includes the world of fitness. The list of tech devices in the fitness world goes from pedometers to GPS to heart rate monitors to wearable devices that even measure our sleep! Technology can be an incredible tool to help you reach your goals faster. It can also be just more gadgets and junk in drawers and closets. The key is using tech in the former and avoiding the latter.
Here are some tips:
1) Get educated…learn what you NEED from your tech. Do you just want to easily monitor heart rate or will you be clicking off miles on a daily run? Some devices don’t do enough and others too much. Learn what you need! A base Fit bit might fit your needs and the Apple watch overkill. Be sure you do not under or over buy.
2) Learn your device. Learning to use the device is critical and many never take the time to do so.
3) Combine technology. Use your wearable device with exercises from YouTube. ( www.youtube.com/FitWorkzDeKalb has over 600 videos!) Use your new Fitbit to compare calories burned with traditional exercise with calories burned doing functional training exercises learned from YouTube.
4) There is an App for that! There are over 1 million for Apple devices alone. Again what you need from an app? Will it hold you accountable, if you never use the app it is useless.
Just remember that technology does not replace getting up off your butt and executing!