Team LP Fitness Playground

The Holidays are in full swing. If you are like most people then the Holidays bring about a time of giving and sharing, a time for family and friends to come together and....a huge plate or 2 of delicious food followed by tons of “loaded with mega calories” goodies! YUM YUM!!

More than 50 percent of adults gain weight during this time of year and you don't have to be one of them! In this issue I am going to provide for you four tips that will help keep the pounds from finding their way to your waist.

It's said that the average person gains between 2 and 6 pounds between now and January 1st. For some this can mean struggling for months after the holidays just to get back to their pre-Holiday weight.

Our goal for you is to not put the pounds on in the first place. Sounds good, right?

Before we dive into the tips let's take a moment to set you up for success.

This may seem silly or trivial, but bear with me as this will likely be the one little word of advice that can help you through the holidays and beyond.

Most of you know that I am NOT a fan of the bathroom scale for keeping track of your fitness results BUT I do know that many of you step on the scale regularly. So with that in mind I want you to see the following. Close your eyes and see the calendar on the wall saying January 2, 2007. Next, picture yourself standing in front of your bathroom scale. The Holidays are over and you are now forced to deal with the reality of how you fed your body during this festive time of the year. You step onto the scale and peek down at the reading.

 What does the scale say? Did the numbers go down? Did they stay the same? Are you up 5 pounds?

Scary thought, isn't it? So just like every other year that you over did yourself with all the high calorie, fat laden foods and that little extra holiday "cheer", you say to yourself that this year will be different and you are going to loose all the weight and be ready for summer by going on a new found “fad diet”. Right?

You have a choice to make.

Right now you can decide what your scale will say on January 2, 2007. Close your eyes again and picture yourself stepping onto that scale. See the number as it is before the festive treats start to come your way. Next, you must now commit to what you want that number to be after the holiday season is over. Got a picture of it in your mind's eye? Good. Hopefully it's the same or maybe even a little lower. This is your new goal weight for the first week in January 2007. Now read on for the tips that will see you through your goal.

Holiday Tip #1: Maximize the Burn

We all know that the month of December is a busy one. There are parties and dinners; shopping and decorating. You have cooking and cleaning to do before your guests arrive and gift wrapping to do after the kids are in bed. So where do your workouts fit in? You probably have a regular schedule for your workouts and this schedule will likely be modified for the Holidays. And less exercise means more weight gain, especially when it is coupled with an increase in food consumption.

Does this mean you have to stick to your guns and never miss a workout? While that would be ideal, it just isn't practical for most of us. Instead of rearranging your Holiday schedule to revolve around your workouts focus on maximizing each workout that you do get in.

In other words, kick up your intensity when you do find the time to exercise.

A great way to raise your intensity is to perform a fast pace circuit style of training simular to the style we teach at the Studio Playground. Always start off with a 2-4 minute warm-up on some kind of cardio machine. Now add into the mix a strength training exercise using one of the larger muscle groups such as the legs, back, or chest muscles performing 15-20 repetitions. Nothing real heavy and keep proper from throughout the whole movement of the exercise you choose to perform. Now go back to any cardio machine or movement and pick up the cardio pace for 1 minute. You may choose to mix up the cardio by performing it on a different machine each time or you might want to do something as simple as running in place or jump rope. During the cardio segments your breathing should be somewhat medium to heavy but not so heavy that you need to rest after you finish your 1 minute of cardio movement. This circuit is all about non-stop movement in a short amount of time. Next move right over to a balance toy like the Bosu ball or balance board and do a balance drill for 1 minute. Keep your posture correct, legs flexed, and abdominal area tightened throughout this exercise for best results. Now go back to a cardio machine for 1 minute of cardio movement. Fill up the lungs and get more oxygen in your body by deep breathing through your nose and out your mouth during the cardio segment. Next, back to the strength training part of the circuit....and so on. Why not throw a little extra core/abdominal training into the mix at the very end. 

Get the picture. Now you have what I call the “Holiday Quickie Workout”. Intensity is the key here. As I mentioned, non-stop movement. Stay focused, work hard, cool down, and off to do the "Holiday stuff" with a ton more energy than if you had not done any exercise at all!  

I might suggest 20 or 30 minutes max. maybe 2 or 3 times a week.... More if you can fit it into your busy holiday schedule. Of course you can do a  "cardio only" program on the opposite days by adding the H.I.I.T that I talked about in last months newsletter. For detailed information on H.I.I.T go back to the Home page and click on the “November 2006 Part 2”  in the Newsletter Archives. 

Keep in mind that we are always here to offer our expertise in helping you to reach your health and fitness goal. Feel free to give us a call at the Studio Playground and inquire about the Professional Fitness Training service we offer. It could very well be the one phone call that will change you life forever! 

Holiday Tip #2: Don't Go Hungry

"I'm saving my appetite for the party tonight...." Have you ever uttered those words? The thought is tempting, right? You know that a Holiday party or dinner means an abundance of great food, and what better condition to arrive in than extremely hungry? The hungrier you are the more good food you will have room for. And when you are in a parting mode, your belly never seems to get full.

This plan has two major problems.

First, when you go for hours without food your metabolism crashes. This means that when you do get around to eating…..like when you arrive at the buffet table…..your body will be eager to store all the yummy calories as fat. Not good!

The second problem is the most obvious. The more food you eat at that Holiday party the more likely your scale will display a ridiculously high number on January 2, 2007. Again, not good!

Instead of saving your appetite for a big meal, maintain a healthy metabolism by having small meals or feeding sessions every few hours. Make sure you start your day off with a well balanced breakfast and never arrive at a party with a growling empty stomach. While you are traveling around doing your holiday stuff, have fresh fruit in the car. Buy a case of water at Costco or Safeway and put it in your back seat or trunk so you can have water available to you while you drive. Pick up a case of Lara bars at Trader Joe's for an awesome quick pick me up snack. What ever you do, save the goodies for the parties and DO NOT....... I repeat...... DO NOT allow yourself to go all day without food. Feed the human furnace all day long to keep the metabolism burnin' hot over the Holidays.

Holiday Tip #3: Be Inefficient

I know, I know. You are constantly bombarded by information on how to be more efficient and here I go telling you to be inefficient. But hear me out.

Be inefficient in how you expend your body energy.

In other words, expend as much energy as you can on an activity even if this means doing things in a more challenging way. After all, the more energy you expend the more calories you burn.

Here are some ideas:  Instead of rallying for the closest parking spot at the mall or supermarket choose the farthest spot you can find and walk those few extra steps to burn a few more calories. Most likley you will probably get to your predetermined destination faster than waiting for a close parking spot to open. Always opt for the stairs instead of an elevator. If you have the option of sitting or standing, work your legs and stand. Have to sit at work? Try sitting on a stability ball….you will burn calories and work your core without having to think about it. You can also lay back on the ball to do a little stretching to relieve stress in between projects.

Holiday Tip #4: Watch Out for the Eggnog!

Who doesn't love eggnog? It is sweet, spiced and oh so YUMMY-YUM!

However, did you know that 8oz of eggnog with rum contains 450 mega calories?

Numbers like that add up quickly. I guarantee that if you indulge in just 8 glasses of this Holiday treat, the number on your scale will creep up a digit or two.

Don't be fooled. Eggnog is not the only high-calorie beverage that threatens your waistline. Champagne, wine, hot cocoa, spiced cider and spirits are all filled with one deadly thing:

                                   Empty calories. 

Limit your intake of beverages that are high in empty calories. This form of Holiday goodies consumption can be the fastest way to fill out your belly. If you decide to have these beverages consider adding water or low calorie beverages to the mix. 

There you have it. Follow the advice above and watch your weight stay under control for the Holidays. I know that you work hard all year long to be in your best health and fitness shape. No need to start all over come January 2007. The choice is yours. Now go out and have a great healthy Holiday season.

Motivational Moment: "Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation".  ~ Brian Tracy ~

Did you know that sitting in front of the T.V. only burns about 1 or 2 calories per minute? Get up! Do crunches through one commercial break and then jumping jacks through the next. Studies have shown that as little as 10-minutes of exercise each day can improve your health and contribute to weight loss.

This colorful salad is the perfect side to your Holiday meal. It is filled with crisp asparagus and creamy avocado and coated in a tantalizing dressing. Take this along to your next Holiday get together and expect rave reviews.

Yields 7 servings

Ingredients:

• 1 lb fresh asparagus, trimmed and cut into 1-1/2-inch pieces
• 8 medium fresh mushrooms, sliced
• 1 large ripe avocado, peeled and cubed
• 1 medium zucchini, diced
• 1 large tomato, seeded and chopped
• 1 medium red onion, sliced
• 2 tablespoons lemon juice
• 2 tablespoons olive or canola oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried thyme
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Instructions:

1. Place asparagus and two tablespoons water in a microwave-safe dish. Cover and microwave on high for 3 - 6 minutes or until crisp-tender, stirring once; drain and cool.
2. In a large bowl, combine the asparagus, mushrooms, avocado, zucchini, tomato and onion; toss gently.
3. In a jar with a tight-fitting lid, combine the remaining ingredients; shake well. Pour over salad and toss gently to coat. Cover and refrigerate until serving.
   

Nutritional Analysis: One serving (1 cup) equals 122 calories, 9g fat, 11g carbohydrate, 4g protein.

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