Your Guide to Eating Out Right
Friday, January 6th, 2012A woman sits at a restaurant studying the menu. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she wasn’t careful.
When the waiter comes she is still deep in thought over what to order. “What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?”
The young waiter looks startled but quickly rattles off his idea of a healthy meal. “The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”
The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.
That’s a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.
It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.
Use the following tips as your guide to eating out right:
Appetizers
Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions with a quickness.
Don’t Order
- Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout won’t undo.
- Creamy dips. These are filled with fat and usually come with something fried to dip in it.
- Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.
Do Order
- Green salad. Ask for very light dressing and no croutons.
- Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
- Lettuce wraps. These are delicious, protein-filled and low in carbs.
Beverages
Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.
Don’t Order
- Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no win situation.
- Sweet cocktails. Many restaurants are advertizing sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
- Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.
Do Order
- Water. Don’t laugh! Water is the best beverage of all.
- Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
- Red wine. Stick to one glass, and drink responsibly.
Entrees
This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.
Don’t Order
- Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then never, ever order a plate of pasta.
- Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.
- Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.
Do Order:
- Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
- Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
- Soup and salad. Stick with broth based soups that contain protein and pass on the breadsticks.
Healthy Wintertime Foods
Tuesday, November 29th, 2011Think there’s nothing exciting to eat during the winter? Open your pantry and think again!
Apples, oranges, grapes, peaches, and tomatoes. It’s easy to go crazy over summertime foods. Get into the winter, however, and you may think your options for tasty, healthy foods are at a minimum. But you’re wrong!
With a good eye and a willingness to work with the cold months’ harvests, you can enjoy a healthy diet all year round. What foods should you look to include in your routine in the cold months?
Anything with D
The warm months offer more than just great fruits and vegetables. They also offer an abundance of life-giving light from the brilliantly bright sun. While you may think the sun’s rays don’t do much besides darken your skin, keep in mind that much of your allotment of vitamin D comes through the sun. When this source of vitamin D is taken away, it’s up to you to make it up through your diet.
A few good sources of vitamin D include salmon, dairy products, and eggs. However, there is vitamin D in many other foods. Seeking these out will help you reap the benefits of vitamin D, which include decreased likelihood of depression (which often sets in during the winter), increased energy, improved immunity against common diseases, and a reduced risk for experiencing feelings of weakness.
Packing Protein
Okay, so you don’t want to eat protein nonstop all day unless you’re considering a career in professional bodybuilding. But you do need to get a fair amount of protein during the winter months. Because not only does protein help your body function well, but it also gives you a helping hand when it comes to warming up.
Granted, eating a steak in a snowstorm will not make you feel like you’re at the beach in the middle of the summer, but protein does have properties that cause you to feel warmer. And if you have problems getting warmed up during the day, another bite or two of protein may be just what your cold bones are calling for.
Frozen Colors
Before you give up all hope of finding a way to include your favorite summertime foods in your wintertime diet, remember the power of your freezer. Before the summer is over, pack up some blueberries, orange slices, and strawberries and freeze them. Pack up enough of them in well-insulated storage bags and you’ll be able to get through the winter without saying adios to summertime foods altogether.
When you’re ready to enjoy some of the frozen fruits, pull them out and include them in a smoothie or a fruit parfait. Didn’t think far ahead enough to freeze some warm-month delights? No problem. Most grocery stores have raspberries, blueberries, and strawberries frozen in abundance. Pick some up and add them to your favorite dishes. Doing this helps you maintain a nice splash of color in what you may consider some rather colorless and drab months. This increased color palate will be pleasing aesthetically. Even more important, it will give your body a wider range of vitamins and minerals from which to draw in an effort to maintain your good health.
Cold Month Health Foods
So you can’t have some of your favorite health foods during the winter. That doesn’t mean there aren’t plenty of healthy alternatives out there.
If you’re looking for a wintertime health food to include in your meal, consider the following:
- beets
- Brussels sprouts
- cabbage
- carrots
- collard greens
- kale
- potatoes
- sweet potatoes
- winter squash
When these aren’t available, go with some of your favorite comfort foods. Just be careful to avoid high-fat, high-calorie foods that don’t provide the energy you need to get through the day.
5 Easy Ways to Drop 5 Pounds
Tuesday, October 4th, 2011I’d like to share five simple strategies with you for shedding five pounds of fat before the holidays.
But first let me clear something up.
Weight loss can be put into two categories.
- The first is a fully concentrated effort. This is where you dedicate yourself to counting every calorie and slaving away in the gym. The pounds come off, but once you relax the regimen your weight goes right back to where it was.
- The second is a combination of simple lifestyle changes. This is where you change a few key factors about what you eat and how you exercise, without making it a fulltime job. This type of weight loss is gradual and permanent, since you are able to maintain it long term.
The five simple strategies below all fall into the lifestyle change category. These strategies may seem ridiculously simple, but do them over an extended period of time and you will see amazing, permanent results.
Strategy #1: Ditch Your Diet Soda
Studies are coming out that link diet soda to weight gain.
Researchers from the University of Texas Health Science Center at San Antonio concluded that those who drank two or more diet soft drinks a day had the largest waistline increases—about five times more than that of non-drinkers. They stated, “Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised: they may be free of calories, but not of consequences.”
Bottom line: Artificial sweeteners are addictive, lead to waistline increases, and cause you to crave sugary foods. By cutting diet soda out of your daily routine, and replacing it with water, you will lose inches and pounds—effortlessly.
Strategy #2: Swap Sandwich Bread for Lettuce
Move over bread, lettuce is better.
It’s time to re-define your sandwich. While bread has tradition on its side, lettuce wraps offer you weight loss and increased energy. Try my Tasty Tuna Lettuce Wraps recipe below.
Bottom line: Eating bread and other starchy foods always leads to extra pounds, so change your ways. Swap your sandwich bread for lettuce for 30 days and see how much you will effortlessly lose. I bet you’ll feel more energetic after lunch too.
Strategy #3: Trade Slow Cardio for Intense Intervals
Doing slow cardio will not give you results.
In order to really make your workout effective, you need to turn up the intensity. If you love the treadmill, then do a series of sprints throughout your workout. If you’re a swimmer, then push yourself extra hard every other lap.
Bottom line: Doing slow, easy cardio will not give you the streamline body you want. Only intense intervals will do that for you. Pepper your workout with bouts of intense cardio and watch as the fat starts to disappear.
Strategy #4: Avoid Sugar 99% Of The Time
Sugar will cause you to gain weight every single time.
There’s really no way around that simple truth. Sugar is standing between you and your perfect body. If you’re serious about looking and feeling great, then understand that sugar has no place in your diet.
Bottom line: If you avoid sugar 99% of the time, then you will be on your way to a lean and energetic body. If it’s your birthday or a special holiday, then partake in a small amount of sugar, but make that the exception and not the rule.
Strategy #5: Exercise With A Professional
When I design your workouts, you know it will be good.
People who work with a personal trainer get better results than those who attempt to do it on their own. Just look at my clients and their amazing transformations, and you’ll see what I mean. Each workout will push you to your limits, challenge your body and deliver the results you’re looking for.
Bottom line: All of my clients expect to get the best workout of their lives each and every time they train with me, and my job is to over-deliver.
Call or email (Dan@hitfitnesstraining.com) today and I’ll get you started on a program that will get you to the body of your dreams.
5 Flat Tummy Myths (and 3 Steps to Tight Abs)
Wednesday, May 18th, 2011It’s bathing suit season and you want flat abs to flaunt.
While we commend your desire to slim down before baring it all, we’re here to warn you of the 5 myths that most people believe. Don’t waste your time on these:
Myth #1: Take diet pills to speed results.
We know it’s so tempting! The ads make compelling claims about the power of popping a pill, but don’t fall for it. There is no ‘magic pill’. Diet pills are more likely to burn through your pocketbook than to slim you down.
- Tip: Don’t pop a pill – instead burn calories with intense exercise.
Myth #2: Do extra crunches to flatten your abs.
Excessive crunches aren’t the answer for tight abs. In order to achieve a toned look you’ll have to focus on burning off the layer of fat that is covering up your tummy.
- Tip: Don’t obsess about crunches – instead focus on fat burning.
Myth #3: Turn to packaged diet products to boost results.
Don’t fall for the foods that are packaged as ‘diet’ or ‘weight loss’ aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn’t need, and certainly won’t help you attain that tight tummy.
- Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.
Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars (see the recipe below for Power Oatmeal).
- Tip: Don’t give up all carbohydrates – instead stick with wholesome carbs.
Myth #5: Starve the chub away. Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.
- Tip: Don’t starve yourself – instead eat small wholesome meals throughout the day.
Now that you know what not to do in order to achieve tight abs, it’s time to go over your flat tummy game plan. Here’s what you need to know in 3 simple steps:
- Step One: No more junk.
The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don’t buy any more of it. Remember that your beach-ready abs depend on what you eat – don’t eat junk! - Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple. - Step Three: Come train with me – a Philadelphia Personal Trainer.
This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you. Call or reply to this email to get started on an exercise plan that will get you those amazing abs.
5 Obstacles to Fitness Success
Monday, March 7th, 2011You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look.
So why aren’t you living life in your ideal body?
There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out.
We’re talking about the life issues that get in the way of your success.
Read the following 5 obstacles and the solutions to unlock your best body ever.
1. You don’t want to be bothered.
It’s in your DNA to avoid pain and seek out pleasure. Unfortunately, this works against you when trying to get fit. In your mind, it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.
There’s a simple way to work around this obstacle: Find something painful about being overweight to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current weight has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.
2. You don’t want to wait for the good stuff.
Just as you wish to avoid pain, you are also an expert in seeking out pleasure – namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.
There’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.
- A walk outside
- A good book
- A night out to the movies or theater
- A spa day
You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!
3. You are crazy busy.
Let’s face it, you work too much, commit yourself to too much and don’t even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.
It’s time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night’s sleep. Remind yourself that taking care of your health is not a luxury – it’s a necessity.
4. You don’t deserve it.
We don’t agree with it, but you sure act like you don’t deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don’t believe deep down that you are worthy then you’ll never give yourself a chance at a fit body.
We believe that you deserve to have a healthy body – and we urge you to dig deep down to uncover why you don’t. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.
Take the time to take care of yourself. You DO deserve it.
5. You are afraid.
You’re afraid to start because you just might fail, and wouldn’t that be embarrassing? You’re also afraid to start because you just might succeed, and change makes you uncomfortable – even if it’s change in the right direction.
When you decide to get fit you will need to go through a bushel of changes:
- New diet
- New exercise routine
- New friends at the gym
- New clothes
- New self-image
Focus on all of the ways that losing weight will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable.
4 Tactics for Faster Results
Monday, September 27th, 2010Have you ever been frustrated over a lack of results from your workout routine?
If so, you are in good company. Even the most seasoned athletes experience times when their results plateau.
When you continue to put in the same effort day after day with little or no results it is safe to say that you’ve hit your own fitness plateau.
Your body adapts quickly to any repetitive routine. The definition of ‘insanity’ is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop then it’s time to do something new.
I have good news – the following 4 tactics are guaranteed to crank your workouts up to the next level and to deliver the fast results you want.
Tactic #1: Focus on Negatives
Each time that you do a weight lifting repetition you are utilizing three types of strength. These are:
- Positive strength: the motion of lifting the weight.
- Static strength: holding weight in a contracted position.
- Negative strength: the motion of lowering the weight.
Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of a repetition is just as important as the positive portion, and possibly more important.
Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.
If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.
Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.
Tactic #2: Do a Drop Set
Drop sets have long been used to fight off exercise plateaus. This technique is great for adding muscle strength, endurance and for increasing the cardiovascular benefit of your workout – resulting in more fat burn.
Here, in a nutshell, is how to do a drop set: When you perform an exercise to exhaustion, don’t stop there. Drop the weight by 80% and do another set.
You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set.
Use this technique only once or twice per workout, on the final set of the exercise.
Tactic #3: Modify the Exercise
There are certain exercises that are considered ’staples’ in the gym.
The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…
While you shouldn’t throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:
- Squat on a Bosu ball or balance board.
- Place a weighted bar across your shoulders and do walking lunges.
- Use an exercise ball for chest presses instead of the bench.
- Do a full squat between each repetition of shoulder presses.
- Do a shoulder press between each repetition of bicep curls.
Tactic #4: Use Active Rest to turn each workout into High Intensity Interval Training
Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods between exercises.
While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest than a passive one. Perform one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.
- High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
- Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they’re straight and you’re in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
- Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
- Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
- Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
- Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you’ve done both legs, jump straight into a squat.
- Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.
As always, please call me at 267-784-3626 or e-mail Dan@hitfitnesstraining.com to set up your free consultation!
Give Your Bum a Lift! Booty Building Secrets
Monday, September 20th, 2010Most people have one of the following things to say about their bum: 1) Help! My bum is too big; 2) Help! My bum is too saggy; or 3) Help! My bum is too flat.
Now let’s tackle each of these challenges with solutions that will give you the best booty ever!
I. Help! My bum is too big.
If you are suffering from an over sized behind then do the following 3 fat-blasting workouts to reduce, tighten and shape your bum.
Fat-Blaster #1: Run
Running is a great way to burn off extra body fat while developing strong glutes. Follow these 4 tips to target your glutes while running:
- To target your glutes focus on extending your hips and keeping your chest lifted.
- Roll all the way forward onto your toes with each step, in order to engage more of your glutes.
- Run up hills, stairs, or on the treadmill at an incline.
- Run on a sandy beach or gravel path – the uneven surface forces you to work harder to stabilize your lower body.
Fat-Blaster #2: Elliptical
The elliptical works well for streamlining your behind – but only when used properly. Follow these 4 tips to get the most from your elliptical workout:
- Posture matters. Don’t drape your upper body over the front of the elliptical machine – this will bring the focus to your quads and lower back instead of your glutes. Instead keep your back straight and posture good.
- Put the incline of your machine higher than seven percent. This will ensure that the emphasis is on your glutes instead of your quads.
- Push down with your heels with each stride. Also sink down into a squat for 30 second intervals while striding.
- Let go of the handles. This will force your core to stabilize you.
Fat-Blaster #3: Swim
Swimming laps is a sure way to burn tons of calories. Follow these 4 tips to get the most from your time in the pool:
- Start each lap with an explosive push from the wall. Place the soles of your feet flat against the side of the pool, bend your knees and explode forward with your legs.
- Use flippers. Sounds silly, but try a few laps with a kickboard and flippers and you’ll quickly feel the intense emphasis on your glutes.
- Vary your kick. Go from flutter to froggy kicks to target all of your glutes.
- Try some in-water squat jumps: stand in chest-level water with feet shoulder width apart, toes turned out. Bend your knees and lower your hips down then explode upward, pushing through your heels.
II. Help! My bum is too saggy.
The solution to a saggy bottom is to target your glutes. Try the following 3 bum-lifting exercises at home – these require no equipment.
Bum-Lifting Exercise #1: Hyperextension with leg curl
Lie facedown on the floor with your arms extended above your head and knees together. Bend your knees and curl your heels toward your glutes, contracting your glutes. Lower your feet back toward the floor, raise your chest and shoulders up and hold for one count before returning to the start position. Do 15 repetitions.
Bum-Lifting Exercise #2: Plank pull
Get into a plank position with hands directly under your shoulders and feet spaced shoulder width apart. Contract your core, lift your left leg with flexed foot, then raise your heel up in a quick motion for 15 reps. Keep your core contracted throughout the exercise and back flat. Repeat with right leg.
Bum-Lifting Exercise #3: Side-lying bicycle
Lie on your right side with your elbow directly under your shoulder and legs stacked on top of each other. Bend your right knee back slightly. Lift your left leg about 6 inches into the air, then draw if forward to a 90 degree angle, keeping your foot flexed. Swing your leg back, pointing your toe and extending your lower back. Do 15 repetitions and then repeat with right leg.
III. Help! My bum is too flat.
In order to build a shapely behind you’ll need to head to the gym. The following 3 booty-building exercises will give your bum a serious shape-changing workout.
Booty-Building Exercise #1: Dumbbell Squat
Place your feet wider than shoulder width apart, and turn toes out. Hold a dumbbell in each hand at your sides. Inhale as you squat down, keeping your back straight and tummy pulled in. Exhale as you press up through your heels and return to a standing position. Do 15 repetitions.
Booty-Building Exercise #2: Dumbbell Lunge
Stand with feet together and a dumbbell in each hand at your sides. Inhale as you lunge forward, keeping your lunging knee directly over your ankle. Exhale as you push off with your lunging heel, and return to the starting position. Do 15 repetitions and repeat on the other leg.
Booty-Building Exercise #3: Straight-legged Deadlift
Stand with feet shoulder width apart, a dumbbell in each hand with palms facing your thighs. Inhale as you bend forward at the hips, keeping your back flat. Lower the dumbbells down until you feel a pull in your hamstrings. Keep the dumbbells close to your legs as you exhale and straighten your legs, focusing on contracting your glutes. Do 15 repetitions.
Is Your Lunch Fat? 7 Steps to a Perfect Packed Lunch
Thursday, September 2nd, 2010Summer vacation is winding down, fall is approaching and the kids are going back to school.
It’s time to examine the art of packing the perfect lunch.
While it is easy to rely on the school cafeteria for the kids and fast food meals for you, this method will quickly result in unwanted pounds.
The only way to ensure that you and your kids are eating a nutritionally balanced, health promoting lunch is to pack it yourself.
According to Ann Cooper and Lisa M. Holmes in their book, Lunch Lessons, “When it comes to nutrition, children are not just miniature adults. Because they’re growing, they have different dietary needs.” (Their daily serving recommendations are in boxes below.)
Use the following 7 steps as your guide for packing healthy lunches that cover the spectrum of nutrients that your growing kids needs.
Don’t have kids? Keep reading. You’ll need these steps when packing your own nutrient-dense, fitness lunches.
Step 1: Hydration
Every function of the human body requires water, so it’s a no-brainer that water should be included in your packed lunch. Eight glasses a day is a minimum.
It’s easy to fall into the trap of giving kids juice or soda pop, and once your kids are accustomed to drinking these sugary treats expect a battle when you switch to water. This is one fight that is worth winning.
Remind yourself that the sugary drinks are filled with empty calories, which quickly lead to weight gain. Sugar also robs the body of vital nutrients and minerals.
Step 2: Protein
- 2 – 3 servings daily
- 1 serving equals: 2 – 3oz meat, 1/2 cup cooked beans, 1/3 cup nuts or one egg
Protein is an essential part of lunch, both for you and your kids. Kids need protein to support their growing body, and you need plenty of protein in order to grow and maintain lean muscle tissue.
Here’s a list of healthy protein sources: fish, beans, tofu, nuts, eggs, chicken, turkey, lean pork and lamb.
Limit the amount of high-saturated-fat protein that your kids eat to no more than 3 servings per week. These include cheese, hot dogs, salami, bacon and sausage.
Step 3: Whole Grains
- Kids 6-9 yrs: 4 – 7 servings daily
- Kids 10-14 yrs: 5 – 8 servings daily
- Teens: 6 – 9 servings daily
- 1 serving equals: 1 slice of bread, 1/2 bagel, 1/2 cup cooked rice, 1/2 cup pasta, 1 cup of whole grains
Whole grains are one of the major building blocks of a healthy meal. The key word here is “whole” meaning not refined.
White bread, bagels, pasta and rice have been stripped of the nutrients and minerals. As a result these items convert quickly into sugar, leaving your child drained after an initial quick burst of energy. Always avoid refined white grain products.
Here’s a list of healthy whole grains: oatmeal, brown rice, quinoa, millet, bulgur, whole-wheat or sprouted grain bread, barley, whole grain cereal and whole wheat pasta.
Step 4: Veggies
- 4 – 9 servings daily
- 1 serving equals: 1 cup raw of 1/2 cup cooked vegetables
When it comes to veggies, variety is key. Choose a array of colors like orange, red, purple, green, blue, white and yellow to make sure that your kids are getting all of the necessary vitamins, minerals and phytochemicals.
Don’t save vegetables for dinnertime. Pack each lunch with lots of colorful vegetables.
Try these veggie-packing ideas: Put a small container of hummus with cut veggies for dipping. Fill your sandwiches with baby arugula, roasted peppers and slices of tomato. Pack a container of veggie and whole wheat pasta instead of a sandwich. Invest in a small thermos and fill it with vegetable soup.
Step 5: Fruit
- 3 – 5 servings daily
- 1 serving equals: 1/2 cup cut fruit, whole fruit size of tennis ball, half a banana, 1/2 cup 100% fruit juice
Fresh fruit is filled with vitamins, nutrients and minerals. As with your veggies, choose a variety of colors to ensure that your kids are getting a range of nutrients.
Stay away from fruits that are canned and coated in syrup, and also from fruit snacks and chews that contain added sugars. If fresh fruit is not readily available then go for plain dried fruit, with no added sugar.
Unlike veggies, it is possible to eat too much fruit. Though the natural sugars within fruit are much healthier than refined sugar, too much of it will have a negative impact on your blood sugar levels and the extra calories will be stored as fat. Stick with 3 – 5 servings per day.
Step 6: Calcium
- 2 – 6 servings daily
- Serving size based on the amount of calcium in the food. Examples of 1 serving: 1 cup cooked beans, 1/2 cup almonds, 1/2 cup dried figs, 1/2 cup dark leafy green vegetables, 1/2 cup tofu, 1 cup low-fat milk, 1 cup low-fat yogurt
Your kids need calcium in order to build strong, healthy bones. It is important to incorporate calcium into each meal.
Calcium isn’t just found in dairy products. There are many plant sources that contain calcium that is more readily absorbed by the body than the calcium found in dairy.
Try these sources of calcium: nuts, dark leafy greens, salmon, broccoli, tofu, soy milk, sardines, beans, sunflower seeds, sesame seeds, low-fat milk, low-fat yogurt.
Step 7: Healthy Fat
- 3 – 4 servings daily
- Serving size based on the amount of healthy fat in the food. Examples of 1 serving: 1 teaspoon of olive, safflower, sesame, flax or canola oil, 1/2 cup nuts, 1 tablespoon peanut, almond or cashew butter, 1 cup cooked beans, peas or lentils.
You may think of all dietary fat as being bad, but fat from plant sources are very important to the growth and development of a child’s body.
Limit animal fats, which are filled with saturated fat and cholesterol, and eliminate trans-fatty acids contained in foods that are labeled as hydrogenated.
There you have it, 7 steps to the perfect packed lunch. See the recipe below to get you started on your first perfect packed lunch.
Remember that eating right is only half of the equation. Exercise is just as important when it comes to fitness and weight loss.
Here’s an example of a healthy and balanced packed lunch. Try this one out, and then use it as a springboard for your own creative lunch ideas. Don’t fall into the trap of eating the same thing day after day. Remember to use the 7 steps above to create your perfect packed lunch.
Servings: 1
Here’s what you need…
For the wrap:
- 1 green tortilla
- 1 chicken breast (or your choice of protein: veggie patty, lean turkey, hardboiled egg, smoked salmon, grilled white fish, or baked tofu)
- Sliced tomato
- Romaine lettuce
- 1 Tablespoon hummus
For the veggies:
- 1/2 cup cut veggies (try broccoli, cauliflower, carrots and bell peppers)
- 1/4 cup hummus
For the yogurt:
- 1/2 cup plain nonfat Greek yogurt
- Handful of berries (strawberries and blueberries)
- 1oz raw mixed nuts
- 5 golden raisins
For the trail mix:
- Spread the tortilla with hummus, line with lettuce, tomato slices and chicken breast. Wrap and slice in half.
- Wash and pack the cut veggies in plastic container. Pack the hummus in a small container.
- Pack the yogurt in a small container and top with the berries.
- Mix the raw nuts with the raisins and pack in a small container or bag.
- Don’t forget to pack a container of water and a napkin!
Are you ready to get started on a personalized fitness program? Call me at 267-784-3626 or email Dan@hitfitnesstraining.com today to set up a consultation.
So you want to tone and flatten your abs?
Tuesday, July 6th, 2010One of the top questions that personal trainers are asked is “How can I get great abs?” You may have wondered that question at some point and are discouraged with your waistline. You may have given up on your abs after doing dozens of crunches with no results. I don’t blame you.
Try to forget everything that you have been currently doing in regards to sculpting your abdomen. Crunches alone will not give you a six pack. To do crunches with the expectation that it will turn your midsection into a washboard is to operate under one of the most widely held fitness myths, which is referred to as spot reducing. The term spot reducing refers to lowering fat stores in a specific area of the body, for example the abs, hips or arms. Doing crunches will not magically make your waist shrink, it will not cause your muffin top to disappear, and it will not give you washboard abs. Only a drop in body fat will do that for you.
So what is the secret to great abs? Instead of endless crunches, the secret is a winning combination of fat burning cardio, resistance training and proper eating. It is absolutely possible for you to dramatically shape up your waistline by using this combination.
Answer the following two questions to see how your routine measures up:
How often do you exercise? If your answer was anything less than 4 times a week, then that’s the first thing getting between you and your newly sculpted abs. How do you define a fat burning workout? A routine including intense cardiovascular training along with effective resistance training. Do you do this? I’m sorry to be the one to tell you this, but walking on the treadmill for 30 minutes isn’t exactly a fat blasting routine. The truth is that you can dramatically increase your results while investing less time when you exercise right. Cardio exercise is all about maintaining an effective level of intensity. This doesn’t mean that you have to be out of breath or gasping for air. It does mean that you need to push yourself. Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again, the key here is to find the right intensity and to keep each muscle group guessing.
What kind of shape is your diet in? If your diet is out of control, then there is a good chance that your abs will be too. You can’t trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.
- Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation-feel free to recruit me to help out with this part. Together we’ll chart improvements for your diet and adjust your calories for maximum results.
- Just say “No” to junk food.While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world. It is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks and other sinfully sweet treats. Processed fat is another thing to stay away from. As a rule of thumb, you can safely view all processed or refined items as junk food.
- Eat more frequently.The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast, as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.
You should now understand why you are better off not wasting time on crunches. Do you want to flatten and sculpt your waist? All you have to do is decide that you really want it. Commit to yourself. See me for fat blasting workouts that deliver results. Together, we will get you on a program that will melt the fat off your abs, exposing shape and definition. E-mail me today at Dan@HITFitnessTraining.com to set up a no obligation consultation.
Welcome to HIT Fitness Training! Thinking of hiring a Personal Trainer?
Tuesday, May 11th, 2010Welcome to HIT Fitness Training, an In-Home & In the Gym personal training company serving Philadelphia County, Montgomery County and Bucks County, Pennsylvania.
If you are currently wondering, or have ever wondered, about hiring a personal trainer, then I understand that you may have quite a few questions and concerns. At HIT Fitness we are happy to walk you through this process so that your journey to a healthier self is a smooth one.
Currently, there are hundreds of personal training certifications and courses out there. Go ahead and take a look for yourself – Google it! Believe it or not, someone can become certified on-line, without ever stepping foot into a fitness facility. Pretty scary stuff!
Whether you decide to work with a HIT Fitness Trainer, or another personal trainer, you should keep the following questions in mind:
What are your qualifications and certification? A qualified personal trainer has an education in physiology, health promotion, athletic training, kinesiology or a similar field. They should have first aid and CPR/AED certifications, as well as a certification from a reputable organization such as NPTI, ACSM, ACE, IDEA, NSCA or similar. Remember, you have the right to ask to see the diploma and/or certification document of the Personal Trainer you are about to hire.
Do you have liability insurance?
The answer should be yes.
What are your policies and procedures?
A personal trainer should have a documented policy explaining their services, costs, cancellations, length of contract, and emergency procedures. They should also require a medical clearance form to be completed before they work with you.
Training Methods Every Personal Trainer uses different methods of training based on the client’s needs and fitness level, as well as the Trainer’s experience and preferences. Personal Training should never be a one size fits all approach because each and every client has different needs and goals. Therefore, make sure the Personal Trainer you are looking to hire knows how to individualize training programs.
Finally, you should feel comfortable with your trainer, his/her style of communication and the expectations of your time together.
What are your reasons for hiring a Personal Trainer? What has your experience been?
As always, I am open for questions via e-mail at Dan@HITFitnesstraining.com or telephone at 267-784-3626. A consultation with HIT Fitness is always free.
