Exercise your self-control with the help of experts

Exercise your self-control with the help of experts

Exercise doesn’t have to be boring. Learn how to love your fitness routines. Body In Motion suggests starting with a high-energy aerobics class. at our Crownsville, MD Zumba program, one client said:

“Aimee’s class is full of energy, and she’s really good at explaining/breaking down dance moves, especially when teaching a new song/dance…She takes the time to get to know her ‘students’ and know what their health ‘weaknesses’ are, and is quick to point out that you shouldn’t do this particular move because of a bad knee, ankle, etc. and suggests an alternate move.” – Dani

Do you burn tons of calories at the gym only to gain them all back again? If the kitchen is your downfall, schedule a personal training session with Crownsville, Maryland’s fitness guru. At Body In Motion Fitness, we promote healthy lifestyle choices. We won’t just encourage you at the gym – we’ll encourage you at home, too.

Important Note:

Important Note:

To maintain weight- the chart above shows you your recommended daily calorie limit. It's based on your activity level and age.

To lose weight - experts recommend about 1 pound a week -- reduce total calories in the chart by 500 a day.

To gain weight- increase your calories 500 per day for each pound you want to gain per week.

Avoid the weekend weight gain

Start your day out right. "Eat a healthy breakfast on the weekend, when you have more time," says Susan Moores, RD, a spokeswoman for the American Dietetic Association. "You usually eat less during the day if you start with a healthy breakfast, and you get some good nutrition."

Don't go hungry to "save up" for a big dinner out. "Saving yourself backfires -- you usually end up eating way more than you would have if you ate normally throughout the day," says Moores. "Have a little bite to eat before you go out to take the edge off your hunger, and then simply enjoy good food when you go out."

Savor the experience of dining out. "Allow yourself to enjoy good food and savor it, rather than overindulge in it," says Moores. "People forget what the whole eating experience is about -- sitting with friends, enjoying your time together, and relaxing."

Eat slowly. "It takes 15-20 minutes for your brain to signal your stomach that it's full, so take your time," Moores explains. "Whether you're at a party or eating out on the weekend, remember to slow down when you're eating."

Start with soup. "Take your time when you order at a restaurant, and start with soup," says Moores. "Then, have the waiter come back so you can order an entrée -- you'll order much less than if you ordered all at once."

Halve your restaurant entrees. "Splitting an entree with a friend is a great way to make a significant cut in calories on the weekend," says Moores.

Don't skip dessert; share it. "Make it special," says Moores. "Choose something that is really delightful to you and split it with a friend. Keep an eye out for portion sizes, and if the dessert you want is huge, ask the waiter to slice it thin or split it with the table -- but I'm all for dessert."

Avoid overdoing it with alcohol. "If you can cut out one or two drinks per day on the weekend, that will save you 100 to 150-plus calories," says Moores. And, she explains, people who drink more tend to eat more as well. So drink alcohol with caution, if at all.

Remember your waistline. "Wear a tighter pair of pants when you go out on the weekend," says Moores. "Wear something that's not uncomfortable but that reminds you there are limits to what you should eat."

Find a substitute for soda. "Use water to satisfy thirst, rather than soda, which many people drink more of on the weekends," says Bryant. "Not only are they consuming a tremendous amount of calories, but soda is high in fructose, which stimulates the appetite."

This was a great article from WebMD- nutrition

6 EASY CLEAN-EATING RULES

  1. Forage more
    Forget the old three squares and mindless snacking—in most clean diets you’ll eat five or six healthy, well-planned meals each day. This keeps your metabolism consistently fueled throughout the day by preventing your blood sugar from dipping, so you avoid that 3 p.m. energy lag, when you’re most likely to turn to caffeine and sugary snacks for a boost. With a clean-eating diet, each meal or snack contains a balance of quality protein, complex carbs, and healthy fat to keep you satisfied. A nutritious breakfast of an egg-white omelet and whole-grain toast might be followed with a late-morning snack of a Greek yogurt and some fruit and nuts.
  2. Drink Up
    Plan to drink a minimum of about 2 liters or eight 8-ounce glasses of fluid each day. Water is key to helping your system function at its best, from glowing skin to healthy digestion. Think of it this way: You can survive for weeks without food but only a few days without water.

    To help you get in all this liquid, aim to consume about one liter before lunch and another before dinner. Keep awater bottle at your desk, on your kitchen counter, or in your car. Try giving your water a little flavor by adding fresh lemon, cucumber, or orange slices. You'll benefit in so many ways from drinking water throughout the day.
  3. Plan for Success
    It's easy to talk about eating clean with a full fridge, but if you’re away from home and starving, there's nothing simpler than hitting the vending machine or grabbing something at the convenience store. Plan out what you are going to eat at every meal, and prep your foods ahead of time. Pick a day of the week when you have time to prepare most, if not all, of your meals for the upcoming week. Cook your proteins, steam your vegetables, make a large salad without dressing, etc. Each night, pack your meals for the next day. If you work or spend time outside the home, stow your food in an insulated bag with an ice pack so you can eat healthy any time.
  4. Be a Label Detective
    Most clean foods are in their natural state, with few or no additives. When at the store, make a habit of reading ingredient labels. Beware of diet bombs like high-fructose corn syrup (HFCS), which can show up in unexpected places like crackers, cereals, and yogurt. While trans fats are gradually being phased out of the food supply, ingredients that list hydrogenated oils can still contain these unhealthy fats. Also on the no-go list: artificial sweeteners, colors, dyes, and other additives. If you can’t pronounce it, there’s a good chance it’s something you should avoid. Although research is divided about the benefits and risks of foods made with genetically modified organisms (GMOs), which have been altered in a laboratory to be given added nutritional value or made resistant to insects or weeds, most clean diets avoid using GMO ingredients.

    Although some clean-eating advocates insist on buying primarily organic fare, that's not in everyone's budget. But when possible, reach for organic versions of fruits and vegetables like apples, berries, bell peppers, spinach,tomatoes, and cucumbers, which otherwise typically have the highest levels of pesticides. Free-range chicken and eggs and organic milk are also worth extra cash, since they don't contain added hormones or antibiotics.
  5. Don’t Be a Dining Downer
    Just because you've decided to make a change in your eating habits doesn’t mean your friends and family will follow suit. So don’t turn into that person who makes everyone else feel bad when you're going out to eat. Almost every dining establishment will have healthy options, and if not you can ask for some simple changes to keep you on track.

    Choose salads topped with grilled chicken or lean protein. Ask for dressings or sauces on the side, and use your fork to dip into the dressing before you take a bite so you still get the flavor without the calories and fat. Or choose a lean protein, grilled, with steamed vegetables and a complex carbohydrate like sweet or regular baked potato,brown rice, quinoa, or whole-grain pasta.
  6. Remember, It's Ok to Go Off Your Plan On Occasion
    One of the benefits of eating clean on a regular basis is being able to indulge in a food that's not so "clean" once in a while. If the vast majority of your diet adheres to the rules above, give yourself permission to have your favorite cheat meal without guilt. In all likelihood, you'll feel satisfied but ready to return to your clean-eating regimen.
-Muscle &Fitness Hers

Exercise of the week

Squat jacks- 3-4 sets, each set 40 seconds
Single leg glute bridge w/straight leg lift, 3 sets 12-20 reps each leg
Stability Ball Crunch, 3- 4 sets, 15-25 reps

Great proteins for weight loss

  • Spinach
  • Artichokes
  • Wild Salmon
  • Greek yogurt
  • Turkey
  • Chicken
Exercise of the week
Squat jacks- 3-4 sets, each set 40 seconds

5 FOOD TRAPS

Some of the smoothies that you'll find in the refrigerated aisle or at fast-food restaurants may say they're "all natural" and contain real fruit, but they’re often loaded with extra sugar (some with more than 100 grams of the sweet stuff!).

  1. The trap: Premade smoothies
    Clean it up: Make your own smoothie with fresh fruit, plain fat-free yogurt or a vanilla protein powder, and ice.
  2. The trap: Energy or breakfast bars
    They seem like a healthy way to start your day, but bars are often created with processed ingredients like high-fructose corn syrup, maltodextrin (a filler), sugar, partially hydrogenated oils, and more.

    Clean it up: Look for bars where whey protein, nuts, seeds, and oats are the primary ingredients.
  3. The trap: Sports drinks
    Packed with sugar, artificial colors, dyes, and other additives, these so-called performance drinks may be marketed to help you power through your workouts but can ultimately hamper your results.

    Clean it up: Add branched-chain amino acid powder to water—it’ll help aid recovery after a workout and stave off hunger in between meals.
  4. The trap: Flavored yogurt
    Often laden with sugar (up to 24 grams in a 6-ounce serving) and processed ingredients, it's not quite the health-food fare it seems to be.

    Clean it up: Choose fat-free plain yogurt and add your own fresh fruit to sweeten it while providing added nutrients.
  5. The trap: Diet soda or other sugar-free beverages
    Yes, they're zero-calorie, but according to several studies, the artificial ingredients can compromise your diet efforts by actually leading you to overeat.

    Clean it up: Drink water (plain or carbonated) with slices of fresh fruit for natural flavor.
-Muscle & Fitness Hers

Recipe of the week:

Breakfast Sweet Potato Hash | Paleo Grubs

Ingredients
1 large onion, sliced
3 tbsp olive oil, divided
1/2 tbsp ghee
2 Italian sausages, diced
2 sweet potatoes
3 tbsp fresh rosemary
Salt and freshly ground black pepper, to taste
3 eggs

Instructions
Preheat the oven to 425 degrees F. Line a baking sweet with parchment paper. Heat one tablespoon of olive oil and the ghee in a skillet over medium heat. Add the onions and sprinkle with salt. Cook on low heat for 30-40 minutes, until dark brown and caramelized.

Meanwhile, peel the sweet potatoes and chop into bite-size pieces. Place into a large bowl with the remaining two tablespoons of olive oil and rosemary.

In a separate skillet, cook the sausages until browned. Add the cooked onions and sausages to the bowl with the sweet potatoes and toss. Season with salt and pepper.

Spread out the sweet potato mixture evenly onto the prepared baking sheet. Roast for 30-35 minutes until the potatoes are soft and browned. Either refrigerate overnight at this point or proceed to the next step.

Place the sweet potato hash into a cast iron skillet and make three small wells to crack the eggs into. Crack eggs into the skillet and season lightly with salt and pepper. Bake for 15-18 minutes at 425 degrees F until the eggs are set.

Notes
Servings: 4
Difficulty: Medium

By Rebecca Bohl (PaleoGrubs.com)