if you are not sure what to get your friends or family for the holidays, give them the gift of fitness and health. Here is the next level top 10 list of the best fitness gifts for 2008:
1.) A Foam Roller
If you’re like most people, you spend a lot of your day sitting at a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. Who has time for stretching?
That’s where a foam roller comes in. It’s a corrective self-massage tool that will dramatically help injury prevention and improve performance. It’s ideal to use for at least five minutes post-workout to promote healing of the small micro-tears in your muscles that result from high-intensity training to jumpstart the recovery process. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.
If you’re going to get a foam roller, get a good one. I have used mine every day for the last several years and I swear by it! You can pick one up at Next Level Athletic Peformance 9562 River Rd. Marcy, NY 13403.
2.) Resistance Bands
Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply total portability for killer workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect lightweight training tool to take your workouts with you on the road as they can fit in the smallest of bags without a problem. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use!
3.) A Gift Card to a Sporting Goods Store
You can’t beat a sporting goods store like Dick’s Sporting Goods to get the best fitness equipment and apparel on the market today. I always recommend going with a gift card here because everybody has their own preferences, particularly when it comes to clothing sizes and styles.
4.) A Gift Card to an organic food store
Rather then waste money on an overpriced restaurant, why not give a week’s worth of groceries to a 100% organic grocer to a friend or loved one. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals?
I must admit, several years ago I thought organic foods were just for rich people or hippies, but boy was I wrong. I shop there almost exclusively these days, particularly when buying produce to avoid foods that are typically loaded with hormones and pesticides at other regular run of the mill grocery stores. The key is to go in with a budget in mind (e.g. spend $50 bucks on protein, $20 on fruits and veggies, and $10 on miscellaneous items) only buying what you need.
5.) A Gift Card to a Massage Therapist
Most of us are crazy busy and super stressed out during the holiday season and nothing eases the tension like a good massage. This is about as can’t miss of a gift as it gets, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist!
6.) Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamin
I have helped hundreds of people lose thousands of pounds of fat. In my journey, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.
Protein powders provide great liquid workout nutrition and a convenient meat alternative for on-the-go snacking. For a protein powder, look for a brand low in sugar and carbohydrates and with a mix of both whey and casein (fast and slow absorbing proteins). I like Prograde Workout available at www.nextlevel.getprograde.com.
Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.
A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials, in addition to being made specifically for your gender.
My clients and I rock with VGF+25 and EFA Icon, both included in Prograde’s Health+ Package available at www.nextlevel.getprograde.com.
7.) Sport-Specific Gift
This one’s pretty basic: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.
8.) Fitness Book or Subscription to Fitness Magazine
Everybody need bedtime or bathroom reading baby! If you have just read a good fitness book that you know a friend or family member would benefit from, hook them up with their own copy. Better yet, people love magazine subscriptions. Personally, I am a big fan of Men’s Health and Women’s Health. These magazines are filled with tons of workout, nutrition, and lifestyle tips catered to each sex and I never miss an issue. I know it sounds funny that I read Women’s Health being a dude, but I work with a lot of women so I need to keep up with the lingo like skinny jeans and muffin-tops, ha ha!
9.) A Gift Certificate to White Whispers Day Spa
Everyone deserves to pampered! In our fast paced society a massage, facial, mani or pedi would brighten up anyones xmas! Call Valerie at White Whispers 315-735-8756 or visit the site at www.whitewhispersdayspa.com. Mention Next Level when you call!
10.) A Gift Card to a Fitness Boot Camp
Boot camps provide a fun and exciting team environment that guarantee better results than one-on-one personal training for only a third of the cost… it’s a total no-brainer.
Any good boot camp worth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive, This way there is typically no risk on your part… besides getting you butt kicked, in a good way ;)
So join a fitness boot camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know firsthand that clients always get better results when they embark on a fitness journey with others.
And if you live in the local Utica area, come work with us for the best personal training in the Mohawk Valley by visiting www.nextlevelbeachbodybootcamp.com. We’ll change your life and have you looking beach ready this New Year, guaranteed!
Enjoy the holidays and have a very safe and happy New Year!
Yours In Fitness,
Steve Krebs
Showing posts with label holiday survival tips. Show all posts
Showing posts with label holiday survival tips. Show all posts
Monday, December 8, 2008
Tuesday, December 2, 2008
13 Next Level Diet Tips for the Holiday Season!
Hey Everybody, listed below are my Next Level diet strategies that you should use help yourself from packing on unwanted, ugly body fat this holiday season. Use the Next Level tips below to allow yourself to be able to indulge in moderation without splitting your pants before the New Year:
1.) Perform A Next Level High-Intensity Workout Before and/or After a Holiday Meal
Your body is most receptive to higher calorie and/or carbohydrate meals within 30 minutes before and within three hours following high-intensity training. Ideally, I would love if you would want to workout out before AND after a big meal, but if you can only do one, that will do the trick. It is less important when you do it and more important that you just do it. The best workout options will be 20 minutes of circuit resistance training, as seen on many of my Free Videos, or a 20-30 plus minute vigorous walk afterwards can serve as damage control, and help fight that holiday weight gain!
2.) Do NOT Starve yourself in Preparation for a a Big Holiday Meal
Starving yourself, or not eating in preparation for your holiday meals will most likely lead to overeating foods that are extremely high in sugar and fat. Your body will kick into survival mode and hold onto any food that is put into the system. This means that the next time that you eat your body will use as much of the incoming food as possible to store as body fat in anticipation that it won’t see food again for another long period of time. Please do yourself and your body a favor by eating every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing beast this holiday season!
3.) Do NOT Be a Glutton
Put DOWN THE FORK! You should always eat in specific portions. You should never eat until you feel discomfort. Binge eating is not the habit of lean individuals. It is imperative to understand that that holiday meals are not a ticket to eat as much as you can in as little time as possible. However, listen to your body and make sure to enjoy the foods you are craving in moderation and only eat when you are hungry.
4.) Eat a High-Fiber, Protein-Rich Meal An Hour Before Holiday Meals
A meal high in fiber and protein before a big holiday meal will help prevent overeating by making you feel more full which in turn means less calories consumed during the ensuing feast. My favorite strategy is to drink a protein shake with a added fiber and healthy fats (e.g. 2-4 Tbsp. flax meal) and 1 liter of water before such a meal to help keep me nice and full upon arrival. This way you won’t lose any friends by eating their entire dinner platter and you’ll save your midsection from a fluffier existence!
5.) Eat Leans Proteins and Fruits and Vegetables FIRST
Just because it’s a holiday meal doesn’t mean you can’t eat any nutritious food. Make sure to load up on healthier food choices first and try to eat as much lean meat, fish, and fruits and veggies as possible at the start of each holiday event. This will leave less room for the unhealthier, higher calorie treats. At least this way you know your body is getting in some good nutrition and you are not putting yourself at excessive risk for sickness and/or other health concerns.
6.) Drink, Drink, Drink Water!
Water competes for space in your stomach and truly helps decrease appetite. For every plate you eat, try to drink at least 1-2 glasses of water. After that second plate, when you have 1 full liter of water in your stomach, I bet you might just throw in the towel!
7.) Do NOT Eat Again Until Hungry Following a Large Meal
Now I know I already told you to eat every 2-4 hours, but there is one exception to this. If you eat a huge meal, it is important not to eat again until you are hungry and/or no longer full. If your body is not used to eating such a big meal, then it will take a much longer time to digest all that food and the worst thing you can do is put more food into an already full stomach, unless you goal is to do the stop, drop, and roll drill. Only when you are hungry again should you resume your normal eating plan following a big holiday meal.
8.) Immediately Resume Your Normal Eating Schedule at the Next Meal
What’s done is done. Now it is time to get back to your regular eating plan. Remember weekly caloric intake is far more important than daily caloric intake. For example, let’s say that you need 3,000 calories per day to maintain your current body weight. Well, all that you need to do is make sure the average daily caloric intake each week is 3,000 calories per day. This means that you can fluctuate your daily caloric intake and yield the same results as if you ate that same amount each day. So if you have one day of big eating where you eat 9,000 calories (just an example, not a recommendation), but you only eat 2,000 calories per day the rest of the week, you will still end up at the same caloric balance. Again, I am not recommending that you eat in such an extreme manner, rather I am suggesting that you do not have to obsess about being perfect. Enjoy some indulging in moderation at your various holiday festivities knowing that the week in review trumps a day in review, even when you are particularly naughty on any given day.
9.) Never Eat Junk Food for Breakfast or Before Bed
Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels go crazy for the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and you very well may have trouble sleeping with all of that extra food volume in your stomach!
10.) Control your Portions
Try to eat only half of all the servings of unhealthy food that you choose. Half of the portions equal half the calories!
11.) Avoid Empty Liquid Calories and Alcohol (BEACH BODY BOOT CAMPERS READ THIS!)
One can easily consume over 1,000 calories per day from liquid calories alone. This means that in one week, you will gain 2 lbs of body fat from just fluids! Opt for regular solid food calories versus empty liquid calories (e.g. juices and soft drinks), for at least the food will fill you up and provide some nutrition where as liquid calories, particularly alcohol, have no such effect. Rather, sugary and/or alcoholic drinks tend to make you hungrier in general and often hungrier for junk food in particular. Furthermore, your body cannot burn fat until the alcohol is processed out of your body in addition to the fact that alcohol consumption actually lowers leptin levels thus defeating one of the main purposes of this flexible eating (decreased leptin levels increase hunger and decreases your body’s use of fat for fuel). Thus over-consumption of alcohol can prevent the fat burning process from resuming until several days later and/or even cause unwanted fat gain and thus set you back as little as a few days to as long as a full week!
12.) Use Lower Calorie/Carbohydrate Substitutes Whenever Possible
Instead of using sugar, opt for zero calorie alternatives like splenda or stevia. They can deliver a similar taste without all of the extra sugar and calories. Even try replacing yeast with protein powder when you bake. The extra protein and reduced carbohydrates will result in a slimmer you while still providing some great tasting treats! Your goal should be to find the minimal amount of calories that can provide the same great taste that makes the holiday treats enjoyable rather than simply overdoing it because you can!
13.) Avoid Eating Meals that are High in Both Fat and Carbohydrates
The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone Insulin. The high amount of fat will lead to a large increase in free fatty acids in your bloodstream. Since Insulin is already present in large amounts, in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells. This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs
I know these tips will help you in the coming month! Follow them and I guarantee that you will avoid that Holiday Weight Gain this year! Have A Great X-Mas!
Yours In Fitness,
Steve Krebs
1.) Perform A Next Level High-Intensity Workout Before and/or After a Holiday Meal
Your body is most receptive to higher calorie and/or carbohydrate meals within 30 minutes before and within three hours following high-intensity training. Ideally, I would love if you would want to workout out before AND after a big meal, but if you can only do one, that will do the trick. It is less important when you do it and more important that you just do it. The best workout options will be 20 minutes of circuit resistance training, as seen on many of my Free Videos, or a 20-30 plus minute vigorous walk afterwards can serve as damage control, and help fight that holiday weight gain!
2.) Do NOT Starve yourself in Preparation for a a Big Holiday Meal
Starving yourself, or not eating in preparation for your holiday meals will most likely lead to overeating foods that are extremely high in sugar and fat. Your body will kick into survival mode and hold onto any food that is put into the system. This means that the next time that you eat your body will use as much of the incoming food as possible to store as body fat in anticipation that it won’t see food again for another long period of time. Please do yourself and your body a favor by eating every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing beast this holiday season!
3.) Do NOT Be a Glutton
Put DOWN THE FORK! You should always eat in specific portions. You should never eat until you feel discomfort. Binge eating is not the habit of lean individuals. It is imperative to understand that that holiday meals are not a ticket to eat as much as you can in as little time as possible. However, listen to your body and make sure to enjoy the foods you are craving in moderation and only eat when you are hungry.
4.) Eat a High-Fiber, Protein-Rich Meal An Hour Before Holiday Meals
A meal high in fiber and protein before a big holiday meal will help prevent overeating by making you feel more full which in turn means less calories consumed during the ensuing feast. My favorite strategy is to drink a protein shake with a added fiber and healthy fats (e.g. 2-4 Tbsp. flax meal) and 1 liter of water before such a meal to help keep me nice and full upon arrival. This way you won’t lose any friends by eating their entire dinner platter and you’ll save your midsection from a fluffier existence!
5.) Eat Leans Proteins and Fruits and Vegetables FIRST
Just because it’s a holiday meal doesn’t mean you can’t eat any nutritious food. Make sure to load up on healthier food choices first and try to eat as much lean meat, fish, and fruits and veggies as possible at the start of each holiday event. This will leave less room for the unhealthier, higher calorie treats. At least this way you know your body is getting in some good nutrition and you are not putting yourself at excessive risk for sickness and/or other health concerns.
6.) Drink, Drink, Drink Water!
Water competes for space in your stomach and truly helps decrease appetite. For every plate you eat, try to drink at least 1-2 glasses of water. After that second plate, when you have 1 full liter of water in your stomach, I bet you might just throw in the towel!
7.) Do NOT Eat Again Until Hungry Following a Large Meal
Now I know I already told you to eat every 2-4 hours, but there is one exception to this. If you eat a huge meal, it is important not to eat again until you are hungry and/or no longer full. If your body is not used to eating such a big meal, then it will take a much longer time to digest all that food and the worst thing you can do is put more food into an already full stomach, unless you goal is to do the stop, drop, and roll drill. Only when you are hungry again should you resume your normal eating plan following a big holiday meal.
8.) Immediately Resume Your Normal Eating Schedule at the Next Meal
What’s done is done. Now it is time to get back to your regular eating plan. Remember weekly caloric intake is far more important than daily caloric intake. For example, let’s say that you need 3,000 calories per day to maintain your current body weight. Well, all that you need to do is make sure the average daily caloric intake each week is 3,000 calories per day. This means that you can fluctuate your daily caloric intake and yield the same results as if you ate that same amount each day. So if you have one day of big eating where you eat 9,000 calories (just an example, not a recommendation), but you only eat 2,000 calories per day the rest of the week, you will still end up at the same caloric balance. Again, I am not recommending that you eat in such an extreme manner, rather I am suggesting that you do not have to obsess about being perfect. Enjoy some indulging in moderation at your various holiday festivities knowing that the week in review trumps a day in review, even when you are particularly naughty on any given day.
9.) Never Eat Junk Food for Breakfast or Before Bed
Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels go crazy for the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and you very well may have trouble sleeping with all of that extra food volume in your stomach!
10.) Control your Portions
Try to eat only half of all the servings of unhealthy food that you choose. Half of the portions equal half the calories!
11.) Avoid Empty Liquid Calories and Alcohol (BEACH BODY BOOT CAMPERS READ THIS!)
One can easily consume over 1,000 calories per day from liquid calories alone. This means that in one week, you will gain 2 lbs of body fat from just fluids! Opt for regular solid food calories versus empty liquid calories (e.g. juices and soft drinks), for at least the food will fill you up and provide some nutrition where as liquid calories, particularly alcohol, have no such effect. Rather, sugary and/or alcoholic drinks tend to make you hungrier in general and often hungrier for junk food in particular. Furthermore, your body cannot burn fat until the alcohol is processed out of your body in addition to the fact that alcohol consumption actually lowers leptin levels thus defeating one of the main purposes of this flexible eating (decreased leptin levels increase hunger and decreases your body’s use of fat for fuel). Thus over-consumption of alcohol can prevent the fat burning process from resuming until several days later and/or even cause unwanted fat gain and thus set you back as little as a few days to as long as a full week!
12.) Use Lower Calorie/Carbohydrate Substitutes Whenever Possible
Instead of using sugar, opt for zero calorie alternatives like splenda or stevia. They can deliver a similar taste without all of the extra sugar and calories. Even try replacing yeast with protein powder when you bake. The extra protein and reduced carbohydrates will result in a slimmer you while still providing some great tasting treats! Your goal should be to find the minimal amount of calories that can provide the same great taste that makes the holiday treats enjoyable rather than simply overdoing it because you can!
13.) Avoid Eating Meals that are High in Both Fat and Carbohydrates
The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone Insulin. The high amount of fat will lead to a large increase in free fatty acids in your bloodstream. Since Insulin is already present in large amounts, in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells. This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs
I know these tips will help you in the coming month! Follow them and I guarantee that you will avoid that Holiday Weight Gain this year! Have A Great X-Mas!
Yours In Fitness,
Steve Krebs
Monday, December 1, 2008
NEXT LEVEL HOLIDAY SURVIVAL SYSTEM #1-3!
The Holiday Season is here, that means less time to work out and more unhealthy, fat filled goodies in our faces! We already know that the average American packs on 15-20 lbs. of unwanted, ugly body fat during the time between Halloween and New Years. So, what are we going to do about it? Introducing the Next Level Holiday Survival System, these tips and suggestions will help you fight that holiday weight gain that we all dread.
Step #1 of the Next Level Holiday Survival System is to get your workouts in! I don't care if you can only get in 1 workout a week, that single workout will help maintain lean muscle mass. Maintaining your lean muscle will keep your bodies burning fat, therefore when you do consume excess calories the damage will not be as extensive. The most effective workouts for fat loss and lean muscle gain are filled with total body exercises. Make sure you are on the look out for the free videos that I put up weekly, they are easy to follow, effective, FREE workouts that I use with my clients.
Step #2 Find a workout buddy! Remember you can perform super effective training programs in the privacy of your own home. Find a friend who will push you! If you have the extra time during the holidays, dedicate 20-30 minutes to intense exercise, 3-4 x a week. Social Support is very important when it comes to sticking with a training program, so find a workout buddy or buddies that you are scheduled to meet with at least 3 times a week. Hold each other accountable for making all meetings, keep a food log that you all must show each other once a week.
Step #3 Do NOT get caught up in the GYM. If you do not feel comfortable working out around a bunch of steroid abusing meat heads, then don't feel obligated to sign up for a gym membership. About 85% of gym memberships go unused for this reason! You do not need "machines" to get in shape. Learn how to move your body and not machines by exploring high intensity interval training. Click the link for this video to see the Thanksgiving workout Tabata Protocol, a workout that I use with my boot camp clients to incinerate body fat! http://www.youtube.com/watch?v=0r8hBNBY_Cg
Make sure you do something to avoid that Holiday weight gain! Be on the look out for steps 4-6 coming your way very soon. Don't be on of the millions who pack on the holiday pounds, Follow the Next Level Holiday Survival System!
Yours In Fitness,
Steve Krebs
Step #1 of the Next Level Holiday Survival System is to get your workouts in! I don't care if you can only get in 1 workout a week, that single workout will help maintain lean muscle mass. Maintaining your lean muscle will keep your bodies burning fat, therefore when you do consume excess calories the damage will not be as extensive. The most effective workouts for fat loss and lean muscle gain are filled with total body exercises. Make sure you are on the look out for the free videos that I put up weekly, they are easy to follow, effective, FREE workouts that I use with my clients.
Step #2 Find a workout buddy! Remember you can perform super effective training programs in the privacy of your own home. Find a friend who will push you! If you have the extra time during the holidays, dedicate 20-30 minutes to intense exercise, 3-4 x a week. Social Support is very important when it comes to sticking with a training program, so find a workout buddy or buddies that you are scheduled to meet with at least 3 times a week. Hold each other accountable for making all meetings, keep a food log that you all must show each other once a week.
Step #3 Do NOT get caught up in the GYM. If you do not feel comfortable working out around a bunch of steroid abusing meat heads, then don't feel obligated to sign up for a gym membership. About 85% of gym memberships go unused for this reason! You do not need "machines" to get in shape. Learn how to move your body and not machines by exploring high intensity interval training. Click the link for this video to see the Thanksgiving workout Tabata Protocol, a workout that I use with my boot camp clients to incinerate body fat! http://www.youtube.com/watch?v=0r8hBNBY_Cg
Make sure you do something to avoid that Holiday weight gain! Be on the look out for steps 4-6 coming your way very soon. Don't be on of the millions who pack on the holiday pounds, Follow the Next Level Holiday Survival System!
Yours In Fitness,
Steve Krebs
Tuesday, November 25, 2008
Next Level Turkey Day Workout Video!
The day of gluttony is almost here! Help fight your holiday weight gain with this Next Level In Home Body Weight Fat Loss Workout!
I hope you all have a wonderful Thanksgiving. Enjoy the time you spend with your families!
For your Turkey Day At Home Workout Video
Click On this Link:
http://www.youtube.com/watch?v=0r8hBNBY_Cg
I hope you all have a wonderful Thanksgiving. Enjoy the time you spend with your families!
For your Turkey Day At Home Workout Video
Click On this Link:
http://www.youtube.com/watch?v=0r8hBNBY_Cg
Thursday, November 20, 2008
One of the Nations Top Health Counselor's top 10 holiday survival list!
Hey Everbody,
I have a special treat for you today! Below is a helpful list of tips to stay healthy though the holidays from Alice Cale, Integrative Health Counselor.
TOP TEN TIPS
"STAYING HEALTHY THROUGH THE HOLIDAYS"
by Alice Cale
ONE
SET YOUR INTENTIONS
GET YOUR GAME ON!
This is truly time to get ready - set - go! You know what your usual Holiday traps are. Be diligent and don’t fall into those usual pitfalls. Throw yourself a lifeline in advance.
TWO
GO FOR THE GOOD STUFF
This is an excellent way to cut your calorie count in half. When you’re setting intentions advise yourself well. Be prepared to reach for the veggies to sample the dips – avoid the chips and crackers. Small steps make a huge difference in the long run. And that Holiday sprint from November to January 1st can be a marathon!
THREE
PORTIONS! PORTIONS! PORTIONS!
A cup, A slice, A serving. Plate selection is a great way to keep your portion sizes small. You can taste so many things if you’ve made that intention to keep the portions in check. Here’s where tip one comes into play – be Ready, Set your sizes and Go for a little of what you like most.
FOUR
WATCH YOUR STRESS LEVELS & EXERCISE!
As stress adds up it’s easy to over eat. Many times when you reach for food in a stressful moment you’re really looking for a TIME OUT from the stress. Ideally if you could step out of the moment and lower the stress you’d keep your hand out of the cookie jar or better yet that cookie batter! Learn to recognize when you’re reaching for food to zone out stress. Don't slack off on your exercise routine – keep the momentum.
FIVE
AFFIRMATIONS
In the kitchen or at your work desk, put notes to yourself anywhere it will help. Maybe a picture of that dress (or suit) you’d like to wear in the Spring. My favorite saying is “ I love the recklessness of faith. First you leap and then you grow wings” This can apply to any goal you have and certainly enjoying a healthy holiday fits the bill. Have faith that you’ll make it through this year feeling healthier than before.
SIX
FIND A BUDDY
Having trouble keeping yourself on track? Finding someone who will make you accountable for your actions can really aid in reaching your goals. Talk over anything that comes to mind such as stress, how to cut your holiday tasks to a manageable list and where you feel you’ll get off track. Friends are great motivators – especially if you find yourselves at the same festivities!
SEVEN
DON’T BEAT YOURSELF UP
REGROUP! If you find you’re not in the place you want to be identify, acknowledge and honor your actions. It will not keep you on track to be judgmental. Honor that you enjoyed yourself and move on. Make your next move a good one and don’t forget to laugh WITH yourself.
EIGHT
FREEZE THE GIFT GOODIES
The key here is treat yourself at a better time. When the gift goodies start to MOUND on the kitchen counter move them in individual portions to the freezer. You could be flush in deserts until JUNE. OR if you can’t keep yourself from defrosting those recently frozen portions, share them!
NINE
PRE PARTY PLAN
When you’re expecting you’ll be tempted to overindulge – don’t forget breakfast and lunch to make up for the nights adventure. Plan on arriving with a well fueled body - Just one taste at the buffet table will send you into overdrive if you’ve starved yourself all day.
TEN !!
THE ULTIMATE HOLIDAY MEAL PLAN
This was suggested at a Sugar Blues workshop and is best understood in story form.
An up and coming model asked her Health Counselor to help her come up with a plan for not Gaining Weight through the holidays. She had tried many times and always added on the pounds at family get togethers and was dreading the next occasion. Her counselor told her to pick one thing that she REALLY enjoyed from the meal. NO Contest - her Aunt’s pecan pie. She was advised to pass up the heavy weight parts of the meal (or really small portions) and to lust after that pie. She followed that direction to the extent of visiting the pecan pie before dinner! She smelled it and enjoyed the thought of how much she was looking forward to a nice big piece. She followed her plan through the meal and then enjoyed a very generous slice for dessert. She continued throughout and wound up loosing 5 pounds by the end of her stay. TRY IT- IT WORKS !
COMPLIMENTS OF
NEW ENGLAND INTEGRATIVE HEALTH COUNSELING
NewEnglandIntegrativeHealthCounseling.com
Yours In Fitness,
Steve Krebs
I have a special treat for you today! Below is a helpful list of tips to stay healthy though the holidays from Alice Cale, Integrative Health Counselor.
TOP TEN TIPS
"STAYING HEALTHY THROUGH THE HOLIDAYS"
by Alice Cale
ONE
SET YOUR INTENTIONS
GET YOUR GAME ON!
This is truly time to get ready - set - go! You know what your usual Holiday traps are. Be diligent and don’t fall into those usual pitfalls. Throw yourself a lifeline in advance.
TWO
GO FOR THE GOOD STUFF
This is an excellent way to cut your calorie count in half. When you’re setting intentions advise yourself well. Be prepared to reach for the veggies to sample the dips – avoid the chips and crackers. Small steps make a huge difference in the long run. And that Holiday sprint from November to January 1st can be a marathon!
THREE
PORTIONS! PORTIONS! PORTIONS!
A cup, A slice, A serving. Plate selection is a great way to keep your portion sizes small. You can taste so many things if you’ve made that intention to keep the portions in check. Here’s where tip one comes into play – be Ready, Set your sizes and Go for a little of what you like most.
FOUR
WATCH YOUR STRESS LEVELS & EXERCISE!
As stress adds up it’s easy to over eat. Many times when you reach for food in a stressful moment you’re really looking for a TIME OUT from the stress. Ideally if you could step out of the moment and lower the stress you’d keep your hand out of the cookie jar or better yet that cookie batter! Learn to recognize when you’re reaching for food to zone out stress. Don't slack off on your exercise routine – keep the momentum.
FIVE
AFFIRMATIONS
In the kitchen or at your work desk, put notes to yourself anywhere it will help. Maybe a picture of that dress (or suit) you’d like to wear in the Spring. My favorite saying is “ I love the recklessness of faith. First you leap and then you grow wings” This can apply to any goal you have and certainly enjoying a healthy holiday fits the bill. Have faith that you’ll make it through this year feeling healthier than before.
SIX
FIND A BUDDY
Having trouble keeping yourself on track? Finding someone who will make you accountable for your actions can really aid in reaching your goals. Talk over anything that comes to mind such as stress, how to cut your holiday tasks to a manageable list and where you feel you’ll get off track. Friends are great motivators – especially if you find yourselves at the same festivities!
SEVEN
DON’T BEAT YOURSELF UP
REGROUP! If you find you’re not in the place you want to be identify, acknowledge and honor your actions. It will not keep you on track to be judgmental. Honor that you enjoyed yourself and move on. Make your next move a good one and don’t forget to laugh WITH yourself.
EIGHT
FREEZE THE GIFT GOODIES
The key here is treat yourself at a better time. When the gift goodies start to MOUND on the kitchen counter move them in individual portions to the freezer. You could be flush in deserts until JUNE. OR if you can’t keep yourself from defrosting those recently frozen portions, share them!
NINE
PRE PARTY PLAN
When you’re expecting you’ll be tempted to overindulge – don’t forget breakfast and lunch to make up for the nights adventure. Plan on arriving with a well fueled body - Just one taste at the buffet table will send you into overdrive if you’ve starved yourself all day.
TEN !!
THE ULTIMATE HOLIDAY MEAL PLAN
This was suggested at a Sugar Blues workshop and is best understood in story form.
An up and coming model asked her Health Counselor to help her come up with a plan for not Gaining Weight through the holidays. She had tried many times and always added on the pounds at family get togethers and was dreading the next occasion. Her counselor told her to pick one thing that she REALLY enjoyed from the meal. NO Contest - her Aunt’s pecan pie. She was advised to pass up the heavy weight parts of the meal (or really small portions) and to lust after that pie. She followed that direction to the extent of visiting the pecan pie before dinner! She smelled it and enjoyed the thought of how much she was looking forward to a nice big piece. She followed her plan through the meal and then enjoyed a very generous slice for dessert. She continued throughout and wound up loosing 5 pounds by the end of her stay. TRY IT- IT WORKS !
COMPLIMENTS OF
NEW ENGLAND INTEGRATIVE HEALTH COUNSELING
NewEnglandIntegrativeHealthCounseling.com
Yours In Fitness,
Steve Krebs
Monday, November 17, 2008
Holiday Beach Body Boot Camp.....
Starting December 1st will be a special 3 week version of the Next Level Beach Body Boot Camp! It is going to be INTENSE, FUN, and full of Holiday Cheer!
This special holiday beach body boot camp is going to really focus on dropping body fat during the most dangerous weight gaining time of the year!
Sign up now @ http://www.nextlevelbeachbodybootcamp.com/!
If you can't make it, check out the blog and follow along at home with the videos I will be posting!
Yours In Fitness,
Steve Krebs
This special holiday beach body boot camp is going to really focus on dropping body fat during the most dangerous weight gaining time of the year!
Sign up now @ http://www.nextlevelbeachbodybootcamp.com/!
If you can't make it, check out the blog and follow along at home with the videos I will be posting!
Yours In Fitness,
Steve Krebs
Tuesday, November 11, 2008
Holiday Survival Tip #2
Hey everybody, hope you are having a great week!
With the holidays coming at us fast here is another tip to help you avoid that holiday weight gain!
This may seem simple, but it works. Just because there are all kinds of treats, and bad foods associated with the holidays does not mean you have to eat a plate full of all of them. Use good judgement when it comes to serving sizes, especially when it comes to the holidays.
I'm not saying that you should not splurge a little bit, but do NOT become a holiday glutton!
Yours In Fitness,
Steve Krebs
With the holidays coming at us fast here is another tip to help you avoid that holiday weight gain!
This may seem simple, but it works. Just because there are all kinds of treats, and bad foods associated with the holidays does not mean you have to eat a plate full of all of them. Use good judgement when it comes to serving sizes, especially when it comes to the holidays.
I'm not saying that you should not splurge a little bit, but do NOT become a holiday glutton!
Yours In Fitness,
Steve Krebs
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