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By Jenn Cook 30 Nov, 2017

Yup. It's that time of year...
                           

Gone are the hot summer days where we could get outside and be more active.

Now there is a chill in the air and the sun is gone by 5:00pm leaving us inside more often and for some feeling a bit depressed.

The Holidays are now upon us...

For many of us this means less time to work out due to parties, holiday shopping, preparing for family gatherings, or visiting long lost relatives.

So not only are you feeling guilty for not exercising, your willpower is probably being tested by some very delicious food choices that you know will not be kind to your waist line.

Now add the fact that family and friends are probably encouraging you to eat that delicious food or have another beverage.

 You ever hear things like...?

“Just have one! It won’t hurt.”

“But it’s the holidays, come on live a little!”

“Eat up we have so much food, you need to have more”

“You can have just a little.”

 

My goodness these are your friends and family, aren’t they supposed to help you and not sabotage your health?

Well they are most likely not trying to sabotage you, but you will need to find ways to handle this pressure and not succumb to it.

What is the harm in maybe going ahead and having that one piece or that one drink you ask?

So what if you gain a couple of pounds this time of year, it is the holidays. New Year’s is right around the corner when I will promise to start over with my diet and exercise routine you say.

Well, I am here to inform you that is it a big deal and here's why!

According to the National Institutes of Health  , most Americans will never lose the weight they gain during the holiday season. Even those who have the best intentions to start a new diet on January 1st.

Unfortunately, these excess pounds don’t disappear along with the holiday decorations when the holidays are over.  

The pounds add up year after year making holiday weight gain an important factor in adult obesity.

And why even do this to yourself?

Why throw all your hard work out the window and have to start over again?

You need to remember your “why” during this time of year.

·        Why was the healthy eating and exercise so important to you the rest of the year?

·        Shouldn’t that same reason be just as important now?

Believe me, I know it is difficult to stay on track this time of year, even as a trainer I struggle with my own temptations.

Hey, we trainers are human too you know. :-)

We struggle with food addictions, busy schedules, and health and injury setbacks too.

However, we do have some tricks up our sleeves to help ourselves and others find ways to stay on track during the holiday season.

I want this year to be the year you get thru the holidays without falling into the weight gain trap and feel good about it!!

 

So here are some proven tips to help you avoid the holiday weight gain….

 

1.   Never Arrive Hungry  – Don’t go to a party starving, you are just setting yourself up for binge eating, even if you have all the best intentions of not cheating on your diet. Plan ahead and make sure you have some healthy snacks before you arrive. Or drink a glass of water before you fill your plate.

2.   Role   play –  If you are headed to an outing where you know Grandma will keep telling you to have another piece of pie because you need to fatten up those adorable cheeks of yours. Or if you are going to a party where you know your friends are going to keep telling you to have another beer or eggnog or whatever your specialty drink may be then you need to be prepared. Role play and plan how you will respond to people when they ask why you why you are only having one drink tonight. For my sports fans out there – Defense is your best offense! (sorry the soccer/basketball mom in me had to say that)

3.   How to respond to those pushy people –  When those people in #2 won’t stop and your role playing is not working. Instead of caving in, try using values in your response to those who just won’t let it go. When they say “one little one won’t hurt you” then you respond with “But I may not be able to stop at just one and I am trying to do this for myself” or “No thanks, I’m trying to be a better me.” And most important remember it is ok to just say “NO!” even to grandma and her pies and cookies. You are not hurting her you are helping yourself and a gentle reminder to Grandma should help her understand, she loves you!

4.   Turn your back on temptation –  Literally, I mean it, face away from the foods that are straight in front of you and just taunting you by calling your name. Turn your back to them and focus on the real reason you are at this holiday event. You are there to celebrate with friends and family, so spend time talking to them or playing party games.

5.   Eat and Chew S-L-O-W-L-Y –  The quicker you eat the less time your brain has to know that you were probably full about 4 cookies ago. So, take your time and enjoy the food you are eating. Even try putting your fork or spoon down in between bites and breathe and relax.

6.   Wait before you go grab seconds –  We are always in such a rush so after you just slowly ate your food wait 20 minutes before you have seconds or head to the dessert table. It takes about 20 minutes for your brain to get the message that you ate and may be full and really don’t need seconds.

7.   Start your day with exercise –  Even if you don’t have as much time as usual for your workouts, try to get at least 20 minutes of vigorous  exercise in. It has been shown in a study published in the journal Medicine and Science in Sports and Exercise  that by exercising in the morning you help ensure better behavior all day long and are apt to move more during the day as well as be less tempted to eat those high calorie foods.

8.   Be Smarter than the Buffet –  Use a smaller plate like a salad plate (8 – 10 inches) and not the new size plates that are 12 inches or more when heading to the buffet table. Sadly, these larger plates are so common we think this is a normal serving of food, but it isn’t. Then, no cheating when you stack that smaller plate, don’t add 3 stories to your one story plate. Start with simple foods too like fresh fruits and vegetables or even shrimp cocktail. Stay away from heavy/creamy sauces and dips.

9.   Pick a protein –  Protein can help maintain a healthy weight because it is associated with satiety and you have the bonus benefit of it being important for healthy muscle growth. However, make sure you stick to protein sources that have less legs, think fish and poultry not our 4-legged friends the pig and cow. If you are a vegetarian then stick to quinoa, lentils or beans.

10. Limit Alcohol –  Drinking too much alcohol is a double edge sword. Not only are you consuming a ton of extra empty calories, you are now losing your control over what foods you eat and how much. If you feel out of place without a drink in hand, then sip on some club soda or just plain water and add a slice of fruit in it.

11. Cave into your cravings –  Wait what??? Yes, you need to cave occasionally, not every day but yes again occasionally. If you continuously fight the urge to eat that chocolate, cookie, pie, cake, whatever your favorite is then one day you may lose control like a kid in a candy store with no parents around. The key to this though is MODERATION!!! Grab that small plate, put ONE piece of your favorite food on it then walk away and eat it slowly while you talk to your friends. This will help curb that craving and save you from falling off the wagon and pigging out.

12. Bring your own treats –  Bring your own healthy dessert that you know you enjoy to the party and eat that instead of any of the more fattening options that are there.

13. Limit tasting while cooking –  If you are doing the cooking and/or baking this year make sure to reign in all of those “taste tests”. All of those “tests” add up to a lot of extra calories.

14. Send it all away –  If you are hosting a gathering make sure to send all of your guests home with doggie bags. If guests won’t take enough of it home, then you can always wrap it up and freeze it right away. Then just take out a little bit at a time. Studies show that when food is out of sight you are less likely to reach for a second helping.

15. Sleep –  Make sure you are getting a good solid 7 – 8 hours of sleep because sleep loss has been linked to changes in appetite and usually not for the better. So turn off all of your electronics at night or at least keep them out of your bedroom and get a good nights sleep.

16. Stay positive –  If you break down and indulge a little don’t punish yourself. We all have our moments so remember you are not alone. Instead, look at the positives, if you just had a slice of cake instead of the whole thing when you really wanted to eat the entire cake, then good for you! If you berate yourself it will be too easy to continue in that downhill spiral and just give up on trying to be good and just continue to indulge. Stay positive so you feel good about yourself which results in better/healthier choices, which you guessed it results in no weight gain. Even if it feels silly still try telling yourself at least one positive affirmation every day.

 

So there you have it!

16 proven ways to help keep the holiday weight gain off.

If you feel you need additional help to get you through this next month you can just go to our weight loss page at https://www.efcfit.com/precision-nutrition  

Or If you need some guidance please contact me at jenn@efcfit.com  and we can set up a time that is convenient for you to sit down one on one to discuss your weight loss struggles and strategize how we can help you through this challenging time of year.

I wish you the very best and hope you can use these tips to make this the best Holiday season ever.

 

                                                                      Happy Holidays to you and your Family!!!

 

By Jason Cook 25 May, 2017

Breakfast is arguably the most important meal of the day. Not only does this first meal break the fast that your body has been in overnight, it is your first opportunity to influence how the rest of your eating for the day will go. If you choose to eat a sugar-fueled breakfast then chances are high that you’ll continue to make poor food choices for the rest of the day.

These Ham and Chive Egg Muffins are the perfect blend of protein, fiber and flavor to start your day off right. Make a big batch on the weekend to provide days of on-the-go breakfasts for your busy workweek. Enjoy!

Servings: 12

Here’s what you need...

  • 10 eggs
  • 2 Tablespoons coconut cream
  • 1 Tablespoon nutritional yeast
  • sprinkle of sea salt and black pepper
  • 1 cup cooked ham, chopped
  • ¼ cup fresh chives, minced
  • ¼ cup red bell pepper, chopped
  1. Preheat the oven to 350 degrees F. Grease a 12-muffin tin pan with coconut oil.
  2. Whisk the eggs, cream, nutritional yeast, sea salt and black pepper in a large bowl. Add in the ham, chives and bell pepper. Divide the egg mixture equally between the 12 muffin tins.
  3. Bake in the preheated oven for 12-18 minutes, until set. Remove from the oven and cool before removing the egg muffins from muffin tins. Once fully cooled, store extras in an airtight container in the fridge for up to 5 days. Enjoy!
Nutritional Analysis:One serving equals:  89 calories, 6g fat, 2g carbohydrate, 0g sugar, 268mg sodium, 1g fiber, and 8g protein.

Courtesy of   RealHealthyRecipes.com  

By Jenn Cook 13 Feb, 2017

Do you ever come across advertisements or hear some story that sounds too crazy to be true? 

And you think to yourself, “yeah right” and carry on with your daily routines? That almost happened to my husband and I.

Why should you care? Because we've discovered a medical device that will change your life for the better.


Here is a quick background to our story...


I have been an avid fitness enthusiast my entire life. A little over 5 years ago I was fortunate enough to become a certified fitness trainer.  Now I help people lead healthier, stronger lives and just feel better on daily basis. I love learning, reading and keeping up to date on what truly works and helps people with their fitness.


My husband, Jason, has been in the fitness industry for over 20 years.  He graduated college with a degree in exercise science.  Since then he has held many titles including fitness trainer, club manager and now club owner.  He also loves being in the business of helping people improve the quality of their lives.  


Since Jason is a club owner, many people contact him trying to sell some new Fitness gimmick or product promising it is the “new best thing!” We are always trying to help people so we don’t fall for all the quick fixes and gimmicks.  We know what will help people improve the quality of their lives.


So back to the beginning....


 A fellow fitness pioneer contacted Jason about a medical device that helps increase your blood flow by 29%.  When we heard about this device and how it helps people we almost thought,  “Yeah right here is another gimmick!” 


It almost seemed too good to be true. 


But we were intrigued so Jason did a ton of research on it. He liked what he found and so purchased one for our members at EFC.


The rest is history! 

We are seeing some amazing things happen for people now. I had to share this story because everyone needs to know about this device. By now I hope you’re asking..


“What does this device even do?” and “Why is it so important for my well-being?”


To start, this device is called the BEMER.


BEMER stands for Bio-Electro Magnetic Energy Regulation .


We call it " The Blood Flow Device ".

By Jason Cook 09 Feb, 2017

February is the month when we gift chocolate to our sweethearts. And while the sentiment is sweet, do you really want to give your honey a candy present that’s made with refined sugar that will stimulate weight gain and an energy crash?

Today I have a better idea for you!

It’s quite possible to create chocolate treats at home using unsweetened chocolate and a touch of wholesome sweeteners, to create an enjoyable treat that you can really feel good and giving and eating. This amazing recipe for Chocolate Drizzled Strawberries does not contain any refined sugar! Feel free to sweeten your chocolate to taste with liquid stevia until your desired sweetness level is achieved. Give it a try and see how delicious this wholesome chocolate treat is! Enjoy!

Servings: 2

Here’s what you need...

  • 1 oz unsweetened chocolate pieces or bar
  • ¼ teaspoon coconut oil
  • ½ teaspoon raw honey
  • liquid stevia to taste
  • 4 large, ripe strawberries, chilled
  1. Combine the chocolate, coconut oil and honey in a double boiler over low heat. Stir until fully melted. Add stevia as needed to taste.
  2. Line a small plate with parchment paper. Drizzle the strawberries with chocolate and place on the prepared plate. Chill until serving. Enjoy!
Nutritional Analysis:One serving equals: 89 calories, 8g fat, 7g carbohydrate, 3g sugar, 4mg sodium, 3g fiber, and 2g protein.


Courtesy of  RealHealthyRecipes.com  

By Jason Cook 26 Jan, 2017

Here’s a salad recipe that’s hearty, quick and satisfies even the pickiest of eaters! With tender, roasted chicken, flavorful black beans and sweet, tangy mango, this salad hits every flavor note without guilt. Whether you’re making a quick dinner, a lunch-to-go, or serving up a meal for company – this salad is truly a winner.

As another serving option, you could present the salad on large lettuce leaves or place over shredded green cabbage. Also feel free to experiment with the ingredients – swap out the black beans for your favorite type bean and switch up the protein from chicken to turkey or sausage. Enjoy!

Servings: 6

Here’s what you need...
  • 1 (15oz) can of black beans, drained and rinsed
  • 1 small mango, pitted, peeled and diced
  • 1 cup chopped roasted chicken, chopped
  • 1 Tablespoon fresh lime juice
  • ½ teaspoon crushed red pepper flakes, or more to taste
  • 1 Tablespoon fresh orange juice
  • 3 Tablespoons fresh cilantro, chopped
  • Salt and pepper, to taste
  1. Combine all of the ingredients in a large bowl and refrigerate until you’re ready to serve. Enjoy!
Nutritional Analysis:One serving equals: 287 calories, 2g fat, 24mg sodium, 44g carbohydrate, 11g fiber, and 22g protein

By Jenn Cook 22 Jan, 2017

During Christmas break I was spending some time scanning thru Facebook...

I was overcome with all the posts about how everyone was glad 2016 was ending.

This got me to think about how 2016 was for me. 

But instead of focusing on any negative stuff...

...I wanted to do the opposite. 

I am in the business of helping people change their lives for the better.  

So even though it is easy to get sucked into complaining about things, I only wanted to focus on the good stuff.

It was nice to remember good family times but I don’t want to get into that with you. 

The reason being, I had discovered two life game changers to help my family and I live a healthier and fit life.

The worst part of this is that I never shared this information on a mass basis. 

As I was reflecting on 2016 I knew it was time to hit the keyboard again and get this information out to everyone.

For now I am just going to reveal the first life changer that I discovered. 

I will reveal the second in my next blog.

So, what changed my life?

When someone I trust, recommended I read the book 

Your Body’s Many Cries for Water. You’re Not Sick; You’re Thirsty  Don’t Treat Thirst with Medication ” by  F. Batmanghelidj, M.D.  

It’s a long title for a book, but it says it all.

By Jenn Cook 08 Jan, 2017

Happy New Year Everyone!

I hope you had a wonderful holiday season. I know I did and I also know that I have slacked off a bit this past month on my nutrition, workouts and yes even the housework. :-)

So If you’re like me, now is the time to get back to business and start 2017 off with a bang.

I know the holidays can be a hard time for everyone.

We are all extremely busy with extra parties, celebrations, shopping etc. so it's easy to let our fitness and eating habits go by the way side.

Or many of you may have a very difficult time emotionally due to the loss of loved ones or loved ones suffering during this time.

So, the lack of will to remain active has been lost or maybe you have turned to some not so healthy comfort foods. Therefore, I want to reach out to you now and help you get back on track.

With the New Year there is new hope and new excitement for a fresh start.

If you are ready to lose the extra weight that may have been sneaking up on you and finally keep it   off    ...

...then read on because I have the answer!

First, I want to warn you...

Marketers and advertisers love to play on our desire for a quick and easy fix so be on the lookout for the crazy ads that come out without fail this time of year guaranteeing things like…

  • You can lose 20 lbs and get shredded in 10 days by taking some pill, drinking some special drink, or using some piece of equipment just 10 minutes a day.
  • Use some miracle herb or wrap yourself with something magical and just watch your unwanted fat just melt away without even having to exercise.
  • My favorites are the mysterious ones that tell you, you can transform your body in one week by eating their super foods. You will accelerate calories burned, burn belly fat and shed inches overnight.
  • Or how about this old add…
By Jenn Cook 03 Jan, 2017

...and now is a good time to reflect on the year before right?

It's time to take some inventory like:

  • Be happy this is not another election year!
  • What was new and exciting?
  • What did you accomplish?
  • What do you regret?
  • Who made a difference in your life?
  • Whose life did you help make a difference in?

There is a lot to think about and some of you may even be happy that the year is over.

So, with the new year there is new hope and new beginnings.  Also, it is the time to promise yourself to do and be a better you.

Are you making a New Year’s resolution this year?

Last year I guessed that for those of you that are, 1/3 of you wanted to lose weight. Well guess what? I am making that prediction again because according to a survey done by GoBanking Rates this was once again the #3 resolution in 2016. The #1 resolution was to enjoy life to the fullest and #2 was to live a healthier lifestyle (which was nice to see).

Unfortunately, the #1 resolution that will most likely be broken was still the same.  And that is to lose weight and get fit with eating healthier rounding out at #4 according to Time  magazine.

I was disheartened to see this once again.

When you really think about them they are so important!

We need to be healthy and fit to live a fulfilling and good life...

  • Who wants to spend their money and time going to the doctor for health issues?
  • Who wants to spend their hard-earned money on medicine to mask any pain issues you’re constantly suffering from? For that matter who wants to always be in pain?
  • Doesn’t it seem so simple to just take the time to take care of your body and continue to exercise and eat healthy through-out the year?
  • So, why do so many of us quit after just a few short weeks?

A lot of people would like to blame it on being lazy or a lack of self-discipline but I am here to tell you that is not it.

I truly want to help everyone make a change for the better in their lives so I am going to give you the #1 exercise that is guaranteed to get you the results you have always wanted and keep them!

I also have the #1 proven weight loss system for you but you will have to wait for my next blog for that secret!

So, here it is...

...find an activity you enjoy  doing and DO IT!

Then, do it again and again. Make it a part of your daily or weekly schedule. Put it in your calendar like you would for a doctor’s appointment so you must keep it.

Yes, it is that simple.

You don’t have to do some exercise routine you just hate or dread doing over and over. If you do this, over time I promise you, you are going to get bored and then stop. Not because you were lazy but because you hated doing it and got bored.

You can’t expect yourself to stick to something for a long time when you hate doing it.

You need to think of an activity that gets your whole body  moving and have FUN   while doing it.

If it has been a long time since you exercised, then think back to something you used to enjoy doing and start doing it.

If you are currently exercising but just haven’t reached your goal yet, then it is time to shake things up and try something new.

I’ll admit that I am blessed with the fact that I have loved to exercise my entire life.

I grew up watching my mother taking aerobic classes...

...remember Richard Simmons and Jane Fonda?

...and it just stuck with me as something I had fun doing.

But, I get bored doing the same stuff over and over. So, what do I do?

Try something different that I haven’t done before.

Now I am excited about working out and my body reaps the benefits of being challenged in a new way.

So, what are some new things you can try?

Here are some ideas to get you started:

  1. Try a piece of equipment you have never tried before
  2. Learn how to work with kettle-bells, ropes or medicine balls (it’s fun slamming these around especially if you’ve had a bad day)
  3. Speed walk in your favorite shopping mall or park
  4. Work with a fitness coach
  5. Take your dog for a hike
  6. Take a dance class or just go dancing at your favorite hangout
  7. Try the expresso bikes at EFC (one of my personal favorites, you can challenge other riders and see if you can beat their times or play games and try to kill dragonsJ )
  8. Try a group class at EFC whether it’s Ride, R30, Tribe, ZUMBA, Yoga or try one of our new Ignite group classes at the Sturbridge location.
  9. Play a game of football, hockey, soccer, tennis, golf, volleyball, horseshoes, corn hole or basketball with your friends, the list is endless
  10. Ski, sled, skate, swim
  11. Sign up for a road race or join a bowling league

 You get the picture, there is an endless list of things to pick from. Just get up and move!

This is so important!

You need to have fun and even be willing to accept help if you need it to get back on track or want to try something new.

If you want to try something new at the gym...

...ask for help, it’s ok!

You can’t expect to know how to do everything so ask a fitness coach for help.

Now you have someone who can guide you through the process and help keep you accountable.

Or maybe get a group of friends together to try a new group class or start a running/walking club.

I wish you all the best in your New Year’s resolution pursuits.

This is the year that it will stick because now you know the secret to success.

Have fun and start adding your fun activity to your appointment calendar. You need to make a point of making this activity a priority. Lastly, please accept help! That's why we are here...

You can contact me here at Everybodys Fitness Center for either location at jenn@efcfit.com  or go to our website at http://www.efcfit.com/contact-staff  where you can contact any staff member you want and ask any questions at all. Because remember….

“Nothing worth doing can be done alone.”

Remember to stay tuned for our next blog where you will learn the secret behind the #1 proven weight loss system...

By Jason Cook 26 Nov, 2016
Ok. So Thanksgiving just passed and some of us ate healthy while others of us decided to just enjoy the holiday with all it traditional food and desserts. Whichever you chose, its fine - BUT its time to get back on it! Here is a simple recipe for a Thanksgiving Sandwich that will keep the awesome flavors alive but help you with those much needed GAINS!

- 2 slices Ezekial Bread, toasted
- a good portion of roast Turkey (white or dark)
- a small portion of stuffing
- spinach, field greens or any other greens you enjoy
- 4 slices of avocado
- cranberry sauce (from a can hopefully! lol)

Smear some cranberry sauce on your bread and then layer the rest in there, put it together and enjoy! Its the day after Thanksgiving and we all feel a little stuffed. Start eating right now and get over to EFC and get your workout in.
By Jason Cook 17 Nov, 2016

Did you ever think I would send you a recipe for cookies?! While it may seem crazy that your favorite fitness professional is sending you a cookie recipe, just wait until you see the ingredients! Let’s just say that there’s zero guilt in enjoying one of these wholesome chocolate chip cookies – preferably while it’s still warm out of the oven.

The chocolate chips that I’ve used in the recipe below are sweetened with stevia – which is a natural, zero-calorie sweetener and can be found at your local health food market. By using these stevia-sweetened chocolate chips we are able to remove all of the refined sugar from the cookies, giving you a sweet morsel to enjoy while staying on track with your fitness goals. And with only 5 ingredients these delicious cookies are super easy to make. Enjoy!

Servings: 12

Here’s what you need...
  • 2 bananas, mashed
  • 1 cup old fashioned rolled oats ½ cup vanilla protein powder ¼ cup almond butter OR peanut butter ¼ cup stevia-sweetened chocolate chips
  1. Preheat the oven to 350 degrees F. Line a rimmed baking sheet with parchment paper.
  2. In a large mixing bowl, mash the bananas. Add the remaining ingredients and mix well. Form 12 golf ball sized cookies out of the dough and press onto the parchment paper.
  3. Bake for 10-12 minutes, until golden. Best enjoyed while still warm!
Nutritional Analysis:One serving equals: 96 calories, 4g fat, 10mg sodium, 10g carbohydrate, 2g fiber, and 7g protein


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By Jenn Cook 30 Nov, 2017

Yup. It's that time of year...
                           

Gone are the hot summer days where we could get outside and be more active.

Now there is a chill in the air and the sun is gone by 5:00pm leaving us inside more often and for some feeling a bit depressed.

The Holidays are now upon us...

For many of us this means less time to work out due to parties, holiday shopping, preparing for family gatherings, or visiting long lost relatives.

So not only are you feeling guilty for not exercising, your willpower is probably being tested by some very delicious food choices that you know will not be kind to your waist line.

Now add the fact that family and friends are probably encouraging you to eat that delicious food or have another beverage.

 You ever hear things like...?

“Just have one! It won’t hurt.”

“But it’s the holidays, come on live a little!”

“Eat up we have so much food, you need to have more”

“You can have just a little.”

 

My goodness these are your friends and family, aren’t they supposed to help you and not sabotage your health?

Well they are most likely not trying to sabotage you, but you will need to find ways to handle this pressure and not succumb to it.

What is the harm in maybe going ahead and having that one piece or that one drink you ask?

So what if you gain a couple of pounds this time of year, it is the holidays. New Year’s is right around the corner when I will promise to start over with my diet and exercise routine you say.

Well, I am here to inform you that is it a big deal and here's why!

According to the National Institutes of Health  , most Americans will never lose the weight they gain during the holiday season. Even those who have the best intentions to start a new diet on January 1st.

Unfortunately, these excess pounds don’t disappear along with the holiday decorations when the holidays are over.  

The pounds add up year after year making holiday weight gain an important factor in adult obesity.

And why even do this to yourself?

Why throw all your hard work out the window and have to start over again?

You need to remember your “why” during this time of year.

·        Why was the healthy eating and exercise so important to you the rest of the year?

·        Shouldn’t that same reason be just as important now?

Believe me, I know it is difficult to stay on track this time of year, even as a trainer I struggle with my own temptations.

Hey, we trainers are human too you know. :-)

We struggle with food addictions, busy schedules, and health and injury setbacks too.

However, we do have some tricks up our sleeves to help ourselves and others find ways to stay on track during the holiday season.

I want this year to be the year you get thru the holidays without falling into the weight gain trap and feel good about it!!

 

So here are some proven tips to help you avoid the holiday weight gain….

 

1.   Never Arrive Hungry  – Don’t go to a party starving, you are just setting yourself up for binge eating, even if you have all the best intentions of not cheating on your diet. Plan ahead and make sure you have some healthy snacks before you arrive. Or drink a glass of water before you fill your plate.

2.   Role   play –  If you are headed to an outing where you know Grandma will keep telling you to have another piece of pie because you need to fatten up those adorable cheeks of yours. Or if you are going to a party where you know your friends are going to keep telling you to have another beer or eggnog or whatever your specialty drink may be then you need to be prepared. Role play and plan how you will respond to people when they ask why you why you are only having one drink tonight. For my sports fans out there – Defense is your best offense! (sorry the soccer/basketball mom in me had to say that)

3.   How to respond to those pushy people –  When those people in #2 won’t stop and your role playing is not working. Instead of caving in, try using values in your response to those who just won’t let it go. When they say “one little one won’t hurt you” then you respond with “But I may not be able to stop at just one and I am trying to do this for myself” or “No thanks, I’m trying to be a better me.” And most important remember it is ok to just say “NO!” even to grandma and her pies and cookies. You are not hurting her you are helping yourself and a gentle reminder to Grandma should help her understand, she loves you!

4.   Turn your back on temptation –  Literally, I mean it, face away from the foods that are straight in front of you and just taunting you by calling your name. Turn your back to them and focus on the real reason you are at this holiday event. You are there to celebrate with friends and family, so spend time talking to them or playing party games.

5.   Eat and Chew S-L-O-W-L-Y –  The quicker you eat the less time your brain has to know that you were probably full about 4 cookies ago. So, take your time and enjoy the food you are eating. Even try putting your fork or spoon down in between bites and breathe and relax.

6.   Wait before you go grab seconds –  We are always in such a rush so after you just slowly ate your food wait 20 minutes before you have seconds or head to the dessert table. It takes about 20 minutes for your brain to get the message that you ate and may be full and really don’t need seconds.

7.   Start your day with exercise –  Even if you don’t have as much time as usual for your workouts, try to get at least 20 minutes of vigorous  exercise in. It has been shown in a study published in the journal Medicine and Science in Sports and Exercise  that by exercising in the morning you help ensure better behavior all day long and are apt to move more during the day as well as be less tempted to eat those high calorie foods.

8.   Be Smarter than the Buffet –  Use a smaller plate like a salad plate (8 – 10 inches) and not the new size plates that are 12 inches or more when heading to the buffet table. Sadly, these larger plates are so common we think this is a normal serving of food, but it isn’t. Then, no cheating when you stack that smaller plate, don’t add 3 stories to your one story plate. Start with simple foods too like fresh fruits and vegetables or even shrimp cocktail. Stay away from heavy/creamy sauces and dips.

9.   Pick a protein –  Protein can help maintain a healthy weight because it is associated with satiety and you have the bonus benefit of it being important for healthy muscle growth. However, make sure you stick to protein sources that have less legs, think fish and poultry not our 4-legged friends the pig and cow. If you are a vegetarian then stick to quinoa, lentils or beans.

10. Limit Alcohol –  Drinking too much alcohol is a double edge sword. Not only are you consuming a ton of extra empty calories, you are now losing your control over what foods you eat and how much. If you feel out of place without a drink in hand, then sip on some club soda or just plain water and add a slice of fruit in it.

11. Cave into your cravings –  Wait what??? Yes, you need to cave occasionally, not every day but yes again occasionally. If you continuously fight the urge to eat that chocolate, cookie, pie, cake, whatever your favorite is then one day you may lose control like a kid in a candy store with no parents around. The key to this though is MODERATION!!! Grab that small plate, put ONE piece of your favorite food on it then walk away and eat it slowly while you talk to your friends. This will help curb that craving and save you from falling off the wagon and pigging out.

12. Bring your own treats –  Bring your own healthy dessert that you know you enjoy to the party and eat that instead of any of the more fattening options that are there.

13. Limit tasting while cooking –  If you are doing the cooking and/or baking this year make sure to reign in all of those “taste tests”. All of those “tests” add up to a lot of extra calories.

14. Send it all away –  If you are hosting a gathering make sure to send all of your guests home with doggie bags. If guests won’t take enough of it home, then you can always wrap it up and freeze it right away. Then just take out a little bit at a time. Studies show that when food is out of sight you are less likely to reach for a second helping.

15. Sleep –  Make sure you are getting a good solid 7 – 8 hours of sleep because sleep loss has been linked to changes in appetite and usually not for the better. So turn off all of your electronics at night or at least keep them out of your bedroom and get a good nights sleep.

16. Stay positive –  If you break down and indulge a little don’t punish yourself. We all have our moments so remember you are not alone. Instead, look at the positives, if you just had a slice of cake instead of the whole thing when you really wanted to eat the entire cake, then good for you! If you berate yourself it will be too easy to continue in that downhill spiral and just give up on trying to be good and just continue to indulge. Stay positive so you feel good about yourself which results in better/healthier choices, which you guessed it results in no weight gain. Even if it feels silly still try telling yourself at least one positive affirmation every day.

 

So there you have it!

16 proven ways to help keep the holiday weight gain off.

If you feel you need additional help to get you through this next month you can just go to our weight loss page at https://www.efcfit.com/precision-nutrition  

Or If you need some guidance please contact me at jenn@efcfit.com  and we can set up a time that is convenient for you to sit down one on one to discuss your weight loss struggles and strategize how we can help you through this challenging time of year.

I wish you the very best and hope you can use these tips to make this the best Holiday season ever.

 

                                                                      Happy Holidays to you and your Family!!!

 

By Jason Cook 25 May, 2017

Breakfast is arguably the most important meal of the day. Not only does this first meal break the fast that your body has been in overnight, it is your first opportunity to influence how the rest of your eating for the day will go. If you choose to eat a sugar-fueled breakfast then chances are high that you’ll continue to make poor food choices for the rest of the day.

These Ham and Chive Egg Muffins are the perfect blend of protein, fiber and flavor to start your day off right. Make a big batch on the weekend to provide days of on-the-go breakfasts for your busy workweek. Enjoy!

Servings: 12

Here’s what you need...

  • 10 eggs
  • 2 Tablespoons coconut cream
  • 1 Tablespoon nutritional yeast
  • sprinkle of sea salt and black pepper
  • 1 cup cooked ham, chopped
  • ¼ cup fresh chives, minced
  • ¼ cup red bell pepper, chopped
  1. Preheat the oven to 350 degrees F. Grease a 12-muffin tin pan with coconut oil.
  2. Whisk the eggs, cream, nutritional yeast, sea salt and black pepper in a large bowl. Add in the ham, chives and bell pepper. Divide the egg mixture equally between the 12 muffin tins.
  3. Bake in the preheated oven for 12-18 minutes, until set. Remove from the oven and cool before removing the egg muffins from muffin tins. Once fully cooled, store extras in an airtight container in the fridge for up to 5 days. Enjoy!
Nutritional Analysis:One serving equals:  89 calories, 6g fat, 2g carbohydrate, 0g sugar, 268mg sodium, 1g fiber, and 8g protein.

Courtesy of   RealHealthyRecipes.com  

By Jenn Cook 13 Feb, 2017

Do you ever come across advertisements or hear some story that sounds too crazy to be true? 

And you think to yourself, “yeah right” and carry on with your daily routines? That almost happened to my husband and I.

Why should you care? Because we've discovered a medical device that will change your life for the better.


Here is a quick background to our story...


I have been an avid fitness enthusiast my entire life. A little over 5 years ago I was fortunate enough to become a certified fitness trainer.  Now I help people lead healthier, stronger lives and just feel better on daily basis. I love learning, reading and keeping up to date on what truly works and helps people with their fitness.


My husband, Jason, has been in the fitness industry for over 20 years.  He graduated college with a degree in exercise science.  Since then he has held many titles including fitness trainer, club manager and now club owner.  He also loves being in the business of helping people improve the quality of their lives.  


Since Jason is a club owner, many people contact him trying to sell some new Fitness gimmick or product promising it is the “new best thing!” We are always trying to help people so we don’t fall for all the quick fixes and gimmicks.  We know what will help people improve the quality of their lives.


So back to the beginning....


 A fellow fitness pioneer contacted Jason about a medical device that helps increase your blood flow by 29%.  When we heard about this device and how it helps people we almost thought,  “Yeah right here is another gimmick!” 


It almost seemed too good to be true. 


But we were intrigued so Jason did a ton of research on it. He liked what he found and so purchased one for our members at EFC.


The rest is history! 

We are seeing some amazing things happen for people now. I had to share this story because everyone needs to know about this device. By now I hope you’re asking..


“What does this device even do?” and “Why is it so important for my well-being?”


To start, this device is called the BEMER.


BEMER stands for Bio-Electro Magnetic Energy Regulation .


We call it " The Blood Flow Device ".

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