Sunday, February 28, 2016

Two Tips to help you avoid 75% of the Calories in a typical restaurant entree

If you're a health conscious individual, you likely cringe at even the mention of fast food.

McDonald's.  Burger King.  Wendy's.

AHHHH!

We all know that fast food for the most part is REALLY bad news, so if you're going to go "out to eat", whatever you do, don't eat fast food.  Instead, try a nice sit-down restaurant in which an independent study recently determined that when compared to the golden arches and king of burgers, those who choose sit-down restaurants wind up eating TWICE as many calories than those that choose fast food.

What?

Eye-opener:  What appears to be healthy at a restaurant, very likely isn't.   


The reality is that sit down restaurant meals, due to their exceptionally large portions and often irresponsible preparation methods (with respect to calorie content) give very little regard to health and weight management.  Restaurants want you to LOVE the food, be satisfied, and come back.  For the most part, with few exceptions, that's their number one goal...and it comes at the expense of your health and that oh so lovely figure you're trying to obtain and maintain.

Does that mean you should never eat out?  No, I eat out all the time.  But you have to be aware of what goes down back in that kitchen, and YOU have to be the one in control of the meal.  Here are some tips:

1.  When you order, ask the server to have half of your entree bagged up to go and half brought out to you.  Instant 50% reduction in calories!

Chances are, you'll be just as satisfied with 1/2 the normal portion, but when the whole thing is on your plate in front of you, you'll always eat more just because it's there.

2.  Give VERY specific instructions on how you want your food prepared.  For example, order your meat grilled with absolutely no sauces, butter, etc.  Skip the "pre-made" salad dressings and request olive oil and vinegar instead.  Ask how things are prepared -- it's your server's job to answer your questions and you're paying them to be an expert and deliver to you exactly what you want.  If you don't want a boatload of hidden calories, make sure you don't get them by speaking up and clarifying what you want.

Implement those 2 tips and you'll avoid 75% of the calories in a typical restaurant entree. 

Monday, February 22, 2016

The reason you can’t lose weight

There are few things more frustrating than not being able to lose weight.
You want to be slimmer and to tone your body, but your weight won’t budge.

Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

Blocker #1: Your Mind
Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.
  • Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
  • Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
  • You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
  • Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mirror.
Blocker #2: Your Fear
Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.
  • Believe that something MUST change. You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.
  • Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
  • Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you’ll be unstoppable.
Blocker #3: Your Excuses
Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don’t allow excuses to ruin your life any longer.
  • Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
  • Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
  • Remember that you can only have two things in life: excuses or results. Which do you want?
Blocker #4: Your Commitment
How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.
  • The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.
  • Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
  • If you don’t give up, then you’ll never fail.
Blocker #5: Your Diet
If you consistently eat the wrong food, then you’re weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.
  • Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
  • Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
  • Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.
Blocker #6: Your Patience
It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:
  • Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
  • Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
  • Remember that anyone can have one great workout, but that won’t get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.
Blocker #7: Your Support
People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.
  • Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
  • I am passionate about seeing you achieve results—don’t waste your time, energy and effort on mistakes.
  • When you start a program with me, you suddenly have the upper hand on weight loss. I’ll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.
Get serious about your results and begin the last weight loss program that you’ll ever do.

Call or email today to schedule your first workout. 

Wednesday, February 17, 2016

Save Money, Eat Better

Save Money, Eat Better

Choosing healthy foods on a tight budget

Looking for ways to save money and lose weight at the same time? Before canceling your gym membership, take a second look at your food spending habits. From eating out to buying pricy processed foods, your food budget could likely use an overhaul. Many people have the misconception that healthy foods and home-cooked foods are more expensive. But with the right ingredients you can easily prepare a home-cooked meal for your entire family for the amount of money it costs for just one restaurant meal.

With a few simple changes, your family can reduce your grocery bill while cutting calories and eating healthier at the same time. Sound good? Read on to find out how.

Plan Ahead

It's five o'clock and you haven't given a thought to dinner. Of course eating out is an option, but it doesn't have to be your default choice. Take a few minutes each week to plan a menu. Then head to the grocery store to buy a week's worth of food so you have the ingredients you need on hand for easy, last-minute meals.

Avoid Waste

It hurts to throw out perfectly good food that gets forgotten in the bottom of the refrigerator. Every time you waste food, you're wasting money. This is one reason why it's helpful to plan ahead. See what you already have on hand before buying new food. When you're not sure you'll be able to eat something before it goes bad, label it and stick it in the freezer to save for later.

Buy Generic

You may be surprised at how good generic brand foods taste compared to name brand alternatives. Generic foods are manufactured under the same standards and may taste slightly different, but they are quite a bit cheaper.
Many people enjoy shopping at new, sparkling supermarkets, but you'll likely leave with less money in your pockets. Shop around for the best deals.

Choose the Right Foods

Healthy doesn't have to be expensive. Whole foods bought in large quantities yield numerous servings at a fraction of the cost of processed foods. Think of how cheap a bag of beans or rice is and how many servings it provides.

Meat is often the most expensive item on your menu. Try preparing a few meatless meals each week to save money. For protein, center your meal on legumes, beans, or eggs.

For a healthy, low-calorie diet you'll want to load up on fresh produce. To save money, look for produce that's in season and comes in a bag rather than individually. You may find out-of-season produce is cheaper in the frozen section. When you buy frozen, you don't have to worry about it going bad.

When a staple food item is on sale, stock up with enough to last before it expires.

Cut out the junk and processed foods from your grocery list and you'll be sure to save money and calories.

Take Advantage of Leftovers

Unless you're picky and won't eat food that's been in the refrigerator from a previous meal, you can save time and money by enjoying leftovers. When you take the time to cook, plan to make extra servings that can be saved for lunch or dinner the next day or saved in the freezer for another time.

If you don't want the same meal again, repurpose the food into another dish. Use leftover meat to make sandwiches, stir-fries, soups, or salads.

Don't Grocery Shop Hungry

Walking up and down the grocery store aisles when you're hungry can be dangerous to your budget. You'll be more likely to make impulsive decisions about what to throw in your cart and will crave unhealthy options. Before heading to the grocery store, eat a small snack to curb your hunger, then stick to your list when you're at the store.

Sunday, February 14, 2016

Whose Talking Now? 25-Minute Workout to do at home.

Here is a simple workout you can do at home in under 30-minutes. Load the Skimble App on your phone or review it on your computer.


Modify the moves to your personal capabilities.  Work to get through all the exercises 3x and time yourself.  First goal is always proper form, second goal with this one is to time yourself and improve your time each time you go through the routine.  

Prisoner Squats
25 reps
Spiderman Planks
20 reps
Dumbbell Sumo Squats
15 reps
High-Plank and Knee Draw
10 reps
Reverse Lunges
5 reps
Renegade Row with Push-up
1 minute
Rest


Saturday, February 13, 2016

Help us build our Session Schedule

Here is our current schedule for the Boot Camp Sessions --> http://www.southshorefbbc.zenplanner.com.

Does this work with your schedule?  If not we would like to know what times work best for you.  I set up a quick schedule request form on Google Forms.  If you would like to share your input please go to https://goo.gl/IRxwpq and tell us what times work best for you.

And if you want to give us a try...our 28-day Transformation Challenge is almost full.  Sign Up here.

Thursday, February 11, 2016

28-Day Transformation Challenge - Sign Up Form



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Challenge
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Sitting at Work: Though People Know It's bad, They Won't Change Their Ways

A 2013–2014 Gallup poll discovered that the average worker in the U.S. spends about 47 hours on the job per week. Of those holding salaried positions, 25% report working at least 60 hours per week (Saad 2014). In 2015, On Your Feet Britain—a campaign urging office workers to get up from their desks more—released a survey that found significant inactivity among its 2,000 respondents:
  • 45% of women and 37% of men spent 30 or fewer minutes on their feet during work hours.
  • The majority of respondents ate lunch at their desk.
  • Nearly 80% believed they sat too much.
  • lmost two-thirds worried that inactivity was threatening their health (British Heart Foundation 2015).
Over the past several years, an avalanche of research has cited the many dangers of sitting too much; they include increased risk of type 2 diabetes, hypertension, some form of cancers, weight gain and even premature death (Chau et al. 2012; Dunstan, Thorp & Healy 2011; van der Ploeg et al. 2012). Some reports suggest people who sit a lot but also work out are not exempt from such health problems (Biswas et al. 2015). Standing at work doesn’t seem to do much to solve the problem, either (Chaput et al. 2015).
To confound the issue, other studies have found little—if any—association between being still and health hazards. These studies theorize that seated desk work has been unfairly maligned, and instead they blame lack of movement (Pulsford et al. 2015; van Uffelin et al. 2010).
Though many of the reports present conflicting evidence, they all agree that regular physical activity is necessary for a healthy life. Yet even with this message getting wide-spread coverage in the mass media, many people remain highly inactive throughout the day (Knox, Musson & Adams 2015). Even the fear of developing an inactivity-related disease doesn’t necessarily result in long-term behavior change (Tannenbaum et al. 2015).

Have you Ever Quit?

 "Have you ever felt like quitting? Have you actually quit or gone into the Fitness Witness Protection Program? I'm going to give you permission to "re-start" your fitness journey with a new formula:

1. Stop beating yourself up. Feeling bad about yourself is one sure-fire way to stop abundance from flowing to you and to stop making forward progress on your fitness journey! Do you think you are the only one that ever stopped eating your best and working out, letting your fitness lag? Do you think you are the only person who ever broke a promise to themselves! Come on, get over yourself! Relax, give yourself a break!

2. Make a promise to yourself and keep it. Even if it's a small one. When you make a promise and fulfill it you'll feel good about yourself and feeling good changes your point of attraction - to a positive one!  

3. When you fulfill the small promise to yourself use the good feeling to create some momentum. Promise yourself that you'll take the actions today needed to achieve your goals. Make wise choices when it comes to the food you eat, get your 30-minute workout in, make sure you are getting enough sleep and take some time to reflect on how great you will feel in 30-days by making small positive decisions every day. 


Our focus is on your goals and getting you results.  Some of you just need to get something started, and it is OK to restart your fitness journey at any time!  But nothing beats right now :)

Monday, February 8, 2016

Where is South Shore Fit Body Boot Camp?

Hi and thanks for checking out our blog.
I am excited to announce that I have locked down the location for our Studio in Rockland, MA. and we are scheduled to be open by Mid March of 2016.

Our Address is 329 Centre Avenue in Rockland.  That is just up the road from the Target in Abington.

If you want text messages from us please text 'START' to 781-325-9096 or join our mailing list.




Sunday, February 7, 2016

How you do anything is how you do everything!!


How you do anything is how you do everything.
What was your diet like this weekend?
Did you train your body?
Did you train your mind?
Did you hit snooze and sleep in or did you spring out of bed to dominate your path?
How you do anything is how your do everything.
If you don't think your day to day habits and actions are hurting your health, success and wellness then you're fooling yourself.
How you do anything is how you do everything.

Session Schedule as of 2/7

Session Schedule

Below is the current schedule of sessions for South Shore Fit Body Boot Camp.  

Please note that times and date are subject to change based on demand.

Also Please note the following
  • All participants must sign a waiver and attend an orientation before your first session.
  • Use the parking spots in the rear of the Shopping Center
  • Use clean indoor shoes only, there will be space for you to change out of your outdoor shoes.
  • Bring Water (water only in the studio), a Towel and a positive attitude.
  • Classes are capped at 20, all participants must reserve their spot prior to the session.

Our 28-Day Challenge is slated to start on/near 3/17....want to sign up?



Appreciate, Appreciate, Appreciate!

Appreciate, Appreciate, Appreciate! 

Stop noticing what you don't have or that the other person has more than you. Focus on what you DO have. Savor it, relish in the good feelings and you'll attract more stuff to enjoy. (happiness, great relationships, a vibrant body AND all kinds of material things) 

Noticing what you don't have gives you more of what you don't have. Get yourself in the "good feeling" place of appreciation and you'll manifest ALL of your dreams, wishes and desires!

Wednesday, February 3, 2016

Jump in the Water is fine



"Once you get something moving from a standing position momentum picks up and your action becomes easier. Newton's law: a body in motion stays in motion. Easier is the key. Once something becomes easy it can then become enjoyable. And joy is the ultimate inspiration! So starting is hard but momentum makes the action easier so it soon becomes joyful. SSFBBC's Law: Difficult + Momentum + Ease = Joy/Success."

Want a great way to get started?  Jump in on the 28-Day Transformation which starts March 19th.