5 reasons your job is making you FAT.

There are many reasons why we struggle to meet our health and wellness goals, but after working in the corporate fitness field, I am determined that our jobs are one of the biggest reasons for weight gain, illness, and chronic diseases. Many of us spend 40 hours or more a week at our jobs and it's bad enough that we spend most of that time sitting behind a desk, but there are other work-related factors that also play a role in our expanding waistlines.  Check out the 5 reasons your job is making you fat.

1.  Working too many hours is literally killing you by killing the time you could be putting in at the gym.  Make sure to limit the amount of time at your job to no more than 50 hours/week.  Overworking often leads to fatigue, depression, poor sleep habits, eye strain, and stress.  Start backing off on hours slowly by saying no when you have too much on your plate, scheduling needed days off, and working in your exercise, sleep, and time with family and friends.

2.  We spend most of our hours at work sitting behind a desk - getting up for lunch or to use the restroom isn't cutting it anymore.  Get up often to walk around the office or stretch.  Schedule a walking meeting, walk to a co-worker's desk instead of calling or emailing, always take the stairs (use the restroom on the next floor up), try to get a quick workout in at lunch or on a break (could be as simple as a mini circuit or brisk walk).

3.  When work stress starts eating at us, we start eating - emotional stress is one of the biggest reasons for comfort food.  If you are feeling stressed and overworked; you are not alone.  Learn how to say "no" if you have too much on your plate already.  Also, find other activities and hobbies to release your tension after work.

4.  Your post work activity is almost always sedentary - I get it... after a long day at work, a happy hour beverage and the couch all call your name but here is your time to resist.  This is the time to find something active to do.  It will boost your energy, self-esteem, and maybe even your social life.  Find a gym partner or try a group exercise class.  Up your chances of being successful by bringing your gym bag to work and heading straight there.

5.  You eat out all the time for lunch and the candy jar is your go to pick me up -  This one can help to save your wallet too.  Pack a lunch everyday so you can control your choices.  Even the healthiest joint on the block knows how to pack in sodium, fat, and sugar to make your food taste great!  Keep it simple by using leftover meals and packing your bag the night before.  And always be prepared with a healthy snack such as nuts, fruit, or yogurt.  This will help you resist the urge to snack from the vending machine or grab from the candy jar.  Most importantly, don't skip your meals... eat at a regular time every day!

    Stay tuned... Learn about more tricks and tips to help you lose weight at work.

Breakfast Hater to Lover | 20 Easy & HEALTHY Ideas

Eating breakfast in the morning has a number of health benefits including better focus and concentration and a way to jumpstart your metabolism.  Studies have even shown links to skipping breakfast and obesity, yet people are still avoiding it like the plague.  Is it really that bad and that hard to take 5 minutes to better your health.  Too often we live in the moment at what we want from life right now.  Guess what, I bet you want your health later, right?  So take the extra steps now to ensure your health later in life... and you know what? This is going to be one of the easier steps.  

OK, I want to help, here is a list I put together of 20 breakfast ideas that taste good, are easy, and healthy.  Or leave a comment with what your favorite breakfast routine is...

1.  Mixed grain bread, almond butter, sliced banana, and a sprinkle of cinnamon
2.  High fiber cereal, topped with sliced almonds, dried, fruit, and skim or soy milk
3.  Fat-free greek yogurt, mixed berries, and whole grain cereal or low fat granola
4.  Healthy granola bar, a piece of fruit, and skim milk
5.  Whole wheat English muffin, topped with low fat cottage cheese and pinapple
6.  Natural yogurt, chopped apple, ground flaxseed, and a sprinkle of cinnamon
7.  Whole wheat toast or English muffin, topped with reduced fat melted cheese, sliced tomato, a sliced hard boiled egg (and avocado when in season)
8.  Scrambled egg whites, served with whole grain toast and fresh fruit salad
9.  Oatmeal topped with raisins or dried cranberries, sliced banana, and skim milk
10.  Quinoa with sliced apple, dried fruit, cinnamon, and topped with a little skim milk
11.  Whole wheat pita half topped with turkey bacon, fat free cottage cheese, tomatoes, and mushrooms
12.  Fruit smoothie with mixed frozen berries, banana, greek yogurt, natural peanut butter, and milk 
13.  Breakfast burrito with scrambled eggs, tomatoes, reduced fat cheese, whole wheat tortilla, and served with fruit
14.  Sandwich made with lean ham or turkey, whole grain bread, sliced tomatoes, avocados, lettuce, and a glass of skim milk
15. Mini whole grain bagel, topped with low fat cream cheese, served with an apple
16. Scrambled tofu with onions, peppers, dash of light soy sauce, and stirfry with olive oil.  Serve with whole grain toast
17.  Last night's chicken or lean protein left overs (stirfry with peppers, onions, and mushrooms, to add nutrients)
18.  Homemade granola, mix 2 cups rolled oats, 1 cup of wheat cereal, dried fruits, seeds, and 1/4 cup of flaked coconut
19.  Mini wheat cereal, dried fruit, mixed nuts, and hints of dark chocolate chunks in a baggie with a thermos of cold skim milk
20.  Whole wheat pancakes or waffles topped with almond butter, melted frozen mixed berries, and cinnamon served with turkey bacon

And if you still don't find something you like... I bet I can think of more... So, which will you try first?  Enjoy!
oxox, Em

Challenge | Push it to the Limit

About a month ago, I decided that I was going to make challenges for myself at least once a week that I had to complete.  The idea was to get me to try new things in the sense that I would push harder and give more focus and dedication to fitness and nutrition.  This week I want to focus on fitness and pushing the body to the extremes.  

I have never been apart of the CrossFit world but for the last year, I have been interested in their WOD that they post to the CrossFit website.  I don't complete them religiously as I have a separate lifting program, however, I think they are a great tool to combine cardio and strength in a complete high intensity interval workout.  

The challenge that I ask you to participate in this week is trying a new exercise or routine that will truly test your limits.  Whether it's running your fastest 5K, trying a new group ex class, working out with a personal trainer for the first time, or just adding an 15 minutes on at the end of your run, push yourself this week.  If it feels easy, make it your new norm... and then push harder.  

The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place.  Makes me think Albert Einstein was on to something when he gave his definition to insanity... "doing the same thing over and over again and expecting different results."  You have to work for it.  You have to push for it.  You will not get the results you want without pushing your boundaries. 

The Challenge that I am going to complete within the week is swapping my regular interval routine with a CrossFit WOD.  Please feel free to join me, especially if you have never tried one of their workouts before.  Remember:  These workouts are for intermediate to advanced exercisers.  If you are doing this for the first time, it is safe to try it with a partner, and go at your own pace.  If  you feel dizzy or short of breath, stop your workout!  Also, don't be afraid to make modifications... guess what?  I can't do a handstand push-up, so I will do regular push-ups.  Who cares, no one's judging you.  Just do it.

Here it is...

"Schmalls"

Run 800 meters

Then two rounds of:

50 Burpees

40 Pull-ups

30 One-legged squats

20 Kettlebell swings, 1.5 pood

10 Handstand push-ups

Then,

Run 800 meters 

One of the best parts of their workouts?... They name them after a fallen soldier.  So if you can't find the strength to do it for you... do it for them.

Insanity: doing the same thing over and over again and expecting different results.

Albert Einstein

A Healthy Diet | One Step at a Time

I've written quite a bit about exercise and the best way to burn fat with intervals, and I've even mentioned that exercise alone probably will not allow you to achieve your maximum results... the thing I haven't told you about is how do you get started on a healthier diet, what are key points to focus on, and how do you turn it into a lifestyle.  

It is essential that you first understand that changing your current eating habits to eating in a healthier manner isn't all about strict nutrition values, starving yourself, or avoiding food that you love.  It isn't even all about counting every calorie (although this works really well for some people to stay on track) and cutting your calories in half.  I try to encourage individuals that living this healthy lifestyle is about feeling great, increasing your energy levels, and stabilizing your moods.  

Another important piece is to realize that for maintenance of a healthy diet, you should plan changes in small steps instead of drastic change.  Take one thing at a time and turn it into a habit before turning to the next key point.  A person is almost always more successful when focusing on changing one thing at a time.

Here are some key points to start your lifestyle change:

1.  Simplify - Don't worry about counting calories all the time.  Focus on adding freshness and variety in your diet.  Try to create more meals from scratch at home, with continuing to eat what you love, but look for ways you can make subsitutions and use fresh ingredients.  It should not be hard for your diet to gradually become healthy and delicious.  The simply take away point?  Opt for fresh ingredients and prepare from scratch.  Stay away from processed foods as much as possible.

2.  Make small changes, one step at a time - It is important to realize that you didn't put extra weight on overnight and you sure in hell won't lose it overnight either.  Try to stay motivated ALL THE TIME.  Changing everything all at once will make sticking to your plan very difficult and may even bring you to cheat or give up.  Where to start?  Add a vegetable or salad to every dinner, try making greens half of your plate.  Or use olive oil in replacement for butter; ground turkey in place of ground beef... starting to get the idea?

3.  Adopt a healthy attitude towards food - Many people suffer from using food as an emotional escape.  Let me tell you... it's not!  A vacation will do that for you... not food!  Emotional eating will just leave you feeling guiltier and more bloated than before.  What to do?  Start by creating a food journal, documenting every time you eat.  What was your mood like?  Did you eat alone or with someone else?  What influenced you to eat (were you actually hungry or was it a craving)?  Consider if you have an unhealthy attachment to food or if you have a healthy relationship with your dinner plate.

4.  Practice Moderation, every small step will make an improvement - Don't get frustrated and eliminate all types of foods you love.  Although some people can give up certain foods completely, most of us are likely to "go crazy" and will end up binging and losing control.  Allow yourself one dessert a week such as every Friday night or one meal with red meat.  It will also allow you to enjoy and look forward to those foods so much more.

5.  Focus on portion control - I find that there is a big misconception that people need to starve themselves in order to lose weight.  In fact, this isn't true at all.  Think about it, how many times do you leave the dinner table feeling bloated and so full that you can hardly make it over to the couch?  Just reducing the amount of food you consume will allow you to feel more comfortable after meals and you will still get the nutrients you need.  To get started, drink a glass of water before every meal, use a smaller plate, dish up at the counter/stove and then take to the table (to make sure you don't take 2nd's without thinking, and ensure that you add more vegetables at each meal.

Remember to be positive.  Every time that you make a healthy choice for you body is a win for yourself.  Allow yourself a treat every once in a while so you don't feel like you are "deprived of all good things".  Focus on becoming a healthier individual in the long run.  And finally, if you have to think of an end to your diet, it probably isn't going to work for you.  This is about living a healthier lifestyle... FOR LIFE!

oxox, Em

Happy National Margarita Day

February 22, 2013
National Margarita Day

 Try a Skinnygirl Margarita
 and don't blow your 
weight loss plan!  
Here are the facts... 
Enjoy!!

Think Slim | Part 1

To start on the right track you need to get your head in the game.  It ALWAYS starts at mind over matter. When you start thinking a certain way of life, you start living that way of life.  When you start living the thin, healthy, fit way of life, you will see the results (even if it takes a little time).  So here are some tips to start thinking slim.

1.  Dessert is best on a full stomach - This course is eaten last for a reason: Fill up on nutrient-rich foods first, so we don't hungrily take down a hunk of "empty calories" after.  So just take few bites of that treat to satisfy and push it aside.

2.  Swaying is for Trees - A report from the Journal of Consumer Research stated that if a thin pal orders a big meal, her table mates are likely to follow suit.  Lock in your healthful choice first so there is no changing your mind.

3. Food is NOT a trophy - "You deserve a cookie for that!"  We often eat a treat as a quiet celebration instead of tooting our own horns.  Let me tell you, satisfying yourself with say a brownie will be quite short lived (and is often followed with guilt and stress).  Pick a reward that will still feel like a prize the next day... say putting money into that vacation fund! :)

4.  "Because it's there" is a fine reason for climbing Mount Everest, not for eating a treat - Before you reach for the stale donut in the conference room or the sample cookie in the supermarket, ask yourself if you truly want it; and if not... skip it!  Most of the time we don't register these little nibbles as calories, but they do add up!  Create your own motto and rules for these certain occasions.  "I splurge only on dark chocolate  or "Only 5 sweet treats a week".  

5.  If it's sweet, but not fruit, it's NOT breakfast - Doughnuts and danishes and anything of the such may provide a whooping 500 + calories, but they most definitely don't deliver on the energizing protein which will leave you asking for more.  Like to start your day with something sweet?  Try scrambled egg whites with fruit salad.

This will be a great start to the healthier you... watch for more tips and tricks to thinking slim!

oxox, Em

Can You Drink Alcohol and Still Lose Weight?

What is your cocktail really costing you??

Last November a data brief was released from the National Center for Health Statistics (NCHS).  They reported from a recent study that they conducted: Calories Consumed From Alcoholic Beverages by 11,000 U.S. Adults from 2007-2010.  They used 24 hour dietary recall interviews to obtain information from adults who were ages 20 and older.  The results are quite frankly shocking and I think we need to take a step back and ask... What is your cocktail really costing you?


The study found that 33% of men and 18% of all women consume calories from alcohol daily with about 20% of men and 6% of women consuming more than 300 calories from alcoholic beverages.  The standard portion for an alcoholic beverage contained about 14 grams of alcohol.  Here is the calorie count for the average drink:

• 12 ounces of regular beer (140 calories)
• 5 ounces of wine (113 calories)
• 1 1/2 ounces of 80 proof spirits (100 calories)

The report revealed that the drink of choice for men is beer and for women it is wine.  The study also showed how the amount of calories factored by gender, age, and predicted yearly weight gain.  Here are the charts they came up with.

Men
Age	Alcohol Calories  Consumed Daily	Pounds Gained  Per Year
All ages	150	15.6
20-39	174	18.1
40-59	157	16.3
60 and over	96	10.0

 

Women
Age	Alcohol Calories  Consumed Daily	Pounds Gained  Per Year
All ages	53	5.5
20-39	61	6.4
40-59	60	6.3
60 and over	33	3.4

 

Now consider this, calories obtained from alcohol are what we consider discretionary calories or "empty calories".  These types of foods provide calories but few nutrients.  Sugar and fat also fall into this category of foods.  Ideally, discretionary calories should make up less than 15% of our total caloric intake.  If you take the average from the charts, alcohol calories are making up about 16% of our total daily calories and that doesn't even include what we consume from fat and sugar.

Now, I like a beer or a glass of wine every now and again, but we must remember the amount of calories that comes from these drinks alone.  I would suggest you head over to my article "The Smart Party Animal" to find some great tips on lowering calories and some great drink recipes.

Also, check out the full report from NCHS here: http://www.cdc.gov/nchs/data/databriefs/db110.pdf

Bottom's up, Em

Time to Bundle Up

Blizzard got you down? Too much snow to get outside?  Stuck inside all day and you are tempted to eat just one more cookie?  Well, bundle up... some quality snow time can really burn some calories!  Now that you have survived the blizzard, there is no reason to stay inside.  Remember calories burned varies on weight, height, gender, and muscle mass (the light end is based on a 130 lb female and the upper end is based on a 220 lb male).  Here's what you can expect:

             Activity                            Calories Burned/Hour

Shoveling ..................................... 320 - 400

Sledding ....................................... 340 - 500

Moderate XC Skiing ..................... 400 - 580

Moderate Downhill Skiing ........... 300 - 450

Skating ........................................ 340 - 520

So don't stay in just because of a little snow.  Be a kid again, build tunnels, make snow angels, go sledding.  You will burn off some of those calories that added up after days of staying in and you'll have fun while doing it!  Plus besides... someone has to dig up the car!

Superbowl Fan Stats - Caloric Consumption

Food and beverage consumption are at an all time high!  Super Bowl Sunday is the 2nd day for most consumed food in the U.S.  It is only beat out by the one and only holiday who centers the whole day around food.... Thanksgiving   It also ranked 8th in overall beer consumption.  It is estimated that 1.25 billion wings will be eaten, 71 million avocados will be consumed, 11 million pounds of chips will be had, pizza delivery sales will increase by 35%, and as for beverages, there will be 49.2 million cases of beer sold on Super Bowl Sunday!  On average, the amount of calories consumed during the game alone is 1200!

The most embarrasing stats though are for "Super Monday"... 7-Eleven sees a 20% rise in antacid sales the day after the big game and 6% of all working Americans will call in sick.  Surprising?!  I think not!


It makes you feel a little bit disgusting doesn't it?  So get back to work, get after it, and take care of your body.  You deserve it!
oxox, Em