Category: Uncategorized

Kick-Off Your Eating Plan

Football is back. It’s the start of drinking beer, eating nachos, devouring chicken wings, and spending endless hours on the couch in front of a TV – the perfect recipe for trouble when it comes to your eating and exercise regimen. So just like our Broncos, you need an offensive and defensive plan.

Going on the offense – think ahead so you don’t sabotage yourself. Eat something before you leave the house. Nothing too big, just a healthy snack so you don’t arrive pregame starving and make a beeline to the food table. If you’re not going to a bar, make or bring something healthy – this way you know there’s at least something you can nibble on successfully without all the guilt. Load up on fruits and veggies or choose a high protein option. This doesn’t mean go crazy on the chicken wings and blue cheese sauce. Did you know that ten fried chicken wings have roughly 1590 calories and 107 grams of fat!¹ So try and stay away from fried foods (get grilled if you can) and fill up on high fiber veggies instead. If you’re going to drink, try lower calorie versions of your favorite cocktail. Light beer for instance or club soda instead of fruit juice in a cocktail. And always remember the one to one rule – for every cocktail or beer you consume, drink a full glass of water. Remember, alcohol increases your appetite and decreases your willpower.

Send in the defense. So all the preplanning in the world didn’t keep you away from those nachos…it happens. Time to rebound and tackle those missteps with the fortitude of a strong defensive line. Get back on track the very next day. Don’t let a food coma keep you from working out. If all you can manage is a 45-minute brisk walk, something is better than nothing. Eat breakfast. It may seem counter productive but having a solid morning meal helps prevent overeating the rest of the day and kick starts your metabolism. According to an article in WomansDay.com, “research has consistently shown that including protein is key. That’s because protein (think eggs, lowfat cheese, yogurt) has the most staying power, so you stay fuller longer and wind up eating less overall.”² Next, you should avoid foods that cause water retention and add ones that help flush out extra salt. Odds are those football snacks were loaded with sodium, especially if you were eating out. Don’t add to your hangover bloat. Eat lots of fruits and veggies throughout the day and drink plenty of water.

Rerun the game day footage in your head. What could you have done better to set yourself up for success? Or did you do a healthy job of moving down the field? Congrats to you then on your win! However, with roughly 256 games in a football season, you’re not going to win them all. Enlist the help of a friend or even a Personal Trainer at Advanced Physical Training if you need some extra encouragement. It never hurts to stack the deck. Hope to see you at the Super Bowl lean and mean!

¹ http://www.thatsfit.com/2006/12/13/how-many-calories-in-10-chicken-wings/

² http://www.womansday.com/health-fitness/nutrition/how-to-overcome-overeating

Fall Forward: From Apples to Zucchini

 Ahhh, there’s nothing like the first days of fall to wash away all that summer heat. The leaves are finally changing, the days are cooler and it’s a great time to kick your healthy eating habits in to high gear. You’ll be amazed at how many fruits and vegetables are still in season during the fall months. In fact, the list is so long, it’s too much for this article! But don’t worry, we wouldn’t let you leave empty handed – click here for a specific listing of seasonal produce for the Colorado region.

And did you know that eating local food is not only better for you but it’s better for the environment? It’s true. Food shipped from thousands of miles away leaves a big carbon footprint. Plus, “by buying foods grown and raised closer to where you live, you help maintain farmland and green space in your area.” You also help support your local economy.¹ Where do you score all this local produce you may be asking? No problem, we’ve got a list of all the 2013 Farmer’s Markets in Colorado Springs – with most of them lasting until October! So, there’s no time like the Fall to dish up some seasonal recipes. Here’s one of our favorites from Cooking Light.²

Cider and Sage Pork (serves 4)

Ingredients:

• 1 (1-pound) pork tenderloin, trimmed
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil, divided
• 1/4 cup finely chopped shallots
• 1 1/2 teaspoons chopped fresh sage
• 4 teaspoons sherry vinegar
• 1/2 cup lower-sodium chicken broth
• 1/4 cup apple cider
• 1 teaspoon Dijon mustard
• 3/4 teaspoon cornstarch
• 1 tablespoon heavy whipping cream
• Fresh sage leaves (optional)

Preparation:

1.   Cut pork crosswise into 12 pieces. Sprinkle both sides of pork evenly with salt and pepper. Heat 2 teaspoons oil in a nonstick skillet over medium-high heat. Add pork; cook 3 minutes on each side or until done. Remove pork from pan; keep warm.

2.   Add remaining oil, shallots, and chopped sage; cook 2 minutes. Stir in vinegar. Whisk broth, cider, mustard, and cornstarch. Add mixture to pan; bring to a boil. Reduce heat; cook 2 minutes, stirring constantly. Remove from heat. Stir in cream. Serve with pork. Garnish with sage, if desired.

3.   Serve with steamed green beans or other fresh, seasonal vegetable of your choice.

Fall is also the perfect time to get outside and exercise if you’ve been avoiding it due to the high temperatures. You don’t have to get up at the crack of dawn or wait till after 8pm to beat the heat. Need some help getting started? Sign up for a free consultation with a Personal Trainer at Advanced Physical Training and fall into some healthy habits before the holidays.

¹ http://localfoods.about.com/od/finduselocalfoods/tp/5-Reasons-to-Eat-Local-Foods.htm

² http://www.myrecipes.com/recipe/cider-sage-pork-50400000117833/

 

The End Of Summer: Make the Most of Outdoor Activities

Labor Day often signals the unofficial end of summer. An ode to backyard barbecues, lazy days spent sipping cocktails and throwing Frisbees. The kids are finally back to school and fall is soon to make a crisp appearance. And most often then not, a lot of us spend this last summer holiday weekend overindulging.

So did you slip up and overdo it? Never fear, the weather is still beautiful and there are plenty of outdoor activities to help you burn off those extra calories and extra indulgences. In fact, make these fun things part of your upcoming weekend plans and if you’re lucky, it may all just even out at the end! As always, don’t forget to wear sunblock and bring your water bottle.

Kayaking. It’s not just fun to do, it helps tone your whole body – abs, glutes, everything. Even though you’re paddling with your arms, proper technique requires you to twist from your core and push through your legs. Make sure to keep your shoulders back, your abs tight and your feet in the braces for stability. It’s such a great way to spend a sunny afternoon, you’ll practically forget you’re getting a workout! In fact, you can burn about 340 calories an hour^*. For a quick look and description of places to kayak in Colorado, click here.

Swimming. The water isn’t just refreshing, it provides 12 times more resistance than air. Which means, every kick and arm stroke becomes a resistance exercise. And resistance exercise is a great way to increase muscular strength and muscle tone. Plus it’s much less impacting on your joints. Just doing the crawl for an hour burns 544 calories!^* Need to hear more about the health benefits of swimming? Check out this article for ten great reasons to hop in the water pronto.

Walking/Hiking. Well the first you can do anywhere – just step outside your door. The second is just as easy here in Colorado – we’re literally surrounded by trails with an abundance of scenery. And having something beautiful to look at helps take your mind off of what you’re doing. It works your legs, glutes and core. Especially if you keep your head up, eyes focused forward, and your shoulders back. Bring a friend –two-legged or four-legged! It helps the time pass by and gives your mind something else to focus on besides the fact you’re exercising. Just remember to bring your smart phone in case you get lost or want to use an app like RunKeeper to track your progress and calories burned.

If you still need extra help burning off those summer calories or maybe just a push in the right direction, a Personal Trainer could be just the accountability you need. Not only does personal training give you a built in partner, it gives you proper guidance and a safe environment to work on and achieve your goals. For more information or to schedule a free consultation with Advanced Physical Training, click here.

*Based on a 150-pound woman