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.
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.
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
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
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 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
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.
By Rebecca Bohl (PaleoGrubs.com)