Category: Wellness Tips

burning calories during the holidays

Burning off the Thanksgiving Holiday Feast

Did you go overboard a bit this holiday weekend? If you did, no worries, you are not alone. Between the get togethers and Pumpkin Pie, many of us have fallen off track with our fitness goals. But today is a new day and and NEW MONTH. So here are a few tips to get you feeling great while burning calories during the holidays!
Get Back to Your Normal Routine
You may be exhausted from the weekend, but make it a priority to get back to your normal eating and exercise routine. Pack your meals for work so you aren’t tempted to snack on some left over pies and goodies at the office. The longer you stay off track, the harder it will be to get back in the swing of things.
Chuck the Sugary Sweets and Left Overs
It may be hard to part ways with the Pecan Pie and Bread Rolls, but they aren’t doing your waistline any favors. Some of these holiday treats have over 20g of carbs/sugar per serving, meaning you are easily creeping up on your recommended sugar limit for the day. If it is not pies but stuffing and gravy that make your heart sing – look out! Those extra nibbles of leftovers will ADD UP quickly! So either give it away or get it out.
Drink Protein
Get back on track by adding extra protein to your diet. The ISO 100 from Dymatize helps crush cravings with all of its delicious flavors. More than 20g of protein per scoop- which means you will feel full while having a delicious and waist line friendly snack.

Get Moving!
Does the extra food have you feeling sluggish? The last thing you want to do after over-indulging is sit around. Here is an at-home workout that will torch fat and burn tons of calories in only 15 minutes. (Be sure to warm up before getting started.)
After Turkey Day Fitness Routine
Duration: 5 rounds with 45 second rests between rounds
• 20 jumping jacks
• 20 high knees
• 20 squats
• 10 forward lunges per leg
• 20 per leg mountain climbers
Be sure to really push yourself and complete as many repetitions as possible at your own pace.
Other Options:
• Walking your dog for 30 minutes at a brisk pace.
• Jogging in place or doing standing alternating knees to chest in your living room during commercial breaks of your favorite shows.
• Anything to get up and get the heart rate flowing.
These simple steps will have you burning off the feast in no time. So get over the guilt and get moving!

Would love to hear from you! In the comments section below, please share your tips on burning calories during the holidays to get back and STAY on track.

Healthy food background. Ñollection with different fruits, berries and vegetables

4 Nutrition Tips for Weight Loss

While many think that exercise is enough to produce weight loss results, the key may actually be in your nutrition. The saying goes, “You cannot out train a bad diet,” and for most this statement is true!

Did you know…? You can easily eat 500 calories in 15 minutes while it can take over an hour to burn off the same amount of calories. This means several hours in the gym won’t be able to undo a week-long food binge. So, get the most bang for your buck by incorporating exercise and these nutrition tips for weight loss into your healthy living routine.
Don’t Eliminate Food Groups
Carbs, fats — we live in fear of them as we try to lose weight. But, in reality, our body needs them to function. The problem comes into play when we over consume food rather than taking in the proper portions for our daily needs. For example, carbohydrates provide immediate energy for the body. If you try to take them away, you tend to feel irritable and lethargic. On the other hand, fat found in food can actually help you lose weight by keeping you satisfied between meals. If you cut either of these food groups out, you may end up over eating and binging on them once you give yourself a little bit of freedom. Moderation and portion control is key.
1. Fill Up On Vegetables
Feeling hungry is a natural part of dieting. But when you have those hunger pangs, it is crucial that healthy decisions be made. So, do you satisfy your immediate craving with a bag of chips or a bowl of steamed veggies? In this case, the vegetables are the better option since they will leave you feeling fuller due to the volume of the food. If cooked properly, the veggies will also have less carbohydrates, fat and total calories in comparison to the chips.
For example:
1 serving of chips (41 g) = 220 calories, 14 g of fat and 21 g of carbs
1 serving of steamed vegetables (98 g) = 30 calories, 0 g of fat and 4 g of carbs
The vegetable serving weighs twice as much as the serving of chips, but you save nearly 200 calories.

2. Get The Protein In

The thought of eating 5-6 times a day may be nauseating to most. So drink your meals! My go-to to get a decent amount of protein is by using the NEW Dymatize Iso-100 Clear. The taste is amazing while providing 40 grams of protein and BCAA’s. (Try the fruit punch flavor-it doesn’t disappoint)
3. Eat What Your Body Needs
The majority of us tend to overeat… so what is the magic number of calories needed for weight loss? The truth is, there is no one-size-fits-all for calorie consumption and weight loss. Each individual has a specific daily calorie need based on things such as height, age, activity level and lean muscle mass. To find out how many calories you need a day, use this basal metabolic rate calculator for an estimate to help you get started. You add additional calories to your basal metabolic rate based on activity level (which burn more calories). If you remain inactive but continue to consume excess calories than your daily needs, overtime you will gain weight.
4. Avoid the Boxes
While they may seem convenient, food that has been prepackaged tends to be a disaster for weight loss plans. The reason is because a lot of these items contain several preservatives, tons of unnecessary sodium and unpronounceable ingredients. You can skip the bloat by shopping the perimeter of the grocery store for fresh meat and produce. This way you know exactly what is in your food, you can season it to taste and you save tons of money in the process!
5. Don’t Skip Meals
Skipping meals means eating less calories – right?! Not necessarily. When we skip meals we tend to become more ravenous and hungry as the day goes on. Once we allow ourselves to eat again, we tend to overeat. It is your body’s way of keeping energy (food calories) at a high enough level for proper function. You are better off eating several planned and smaller meals throughout the day to help keep you satisfied and on track.
Losing weight is not an easy task. Try adding these nutrition tips for weight loss to your current routine for some additional assistance on your journey. If you remain consistent, over time you will begin to see the results you are looking for.