Day 21: Bust Your Dinner Portion Distortion!

DAY 21:  Bust Your Dinner Portion Distortion! You've got to the end your day - what's for dinner?!  I commonly find this is the meal people have the most challenge with, and I always recommend planning ahead!  It helps to have 1 or 2 days of options available, that way it's a no brainer and you aren't starving at 7P :) Part of your planning is having some staple items in the cupboard and fridge.  A couple of slices of grilled chicken are always good...... you can slice it for stir fry or a salad.  Hard boiled eggs are also an easy fix to have in a salad or slice an egg, drizzle with olive oil and have some asparagus on the side. Here are some quick dinner choices that are about 400 calories: Stir fry:  saute 1/3 cup snap peas, 1/4 cup bok choy, 1/3 cup asparagus tips, 2 tbsp green onions, 1/2 tomato in 2 tsp olive oil - add 3...
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Day 20: Bust Your Lunch Portion Distortion!

Day 20:  Bust Your Lunch Portion Distortion! Fuel your lunch with great choices to reach your New Year Resolution Nutrition Goals Why settle for less when you can have more?!  Lunch is another opportunity to fuel your body, and we are going to add on a few more calories here than we had at breakfast.  By now, you've been "movin' and groovin'" for a few hours and you want to make sure you'll get through your afternoon with energy and clarity. Here are some 350 calorie lunches: Lean Cuisine Spinach & Mushroom pizza with a Caesar side salad (use light dressing) Baked Sweet Potato, Turkey burger with lettuce/tomato/onions on Whole Wheat bun 30z of low sodium turkey breast, 2 slices whole grain bread, lettuce/tomato/onions/mustard, 1 cup tomato basil soup Fit Tip: make sure you are getting in enough calories to accommodate your workout - too little is as detrimental as too many.  Your body needs to be in harmony - it's a give and take...
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Day 19: Bust Your Breakfast Portion Distortion!

Day 19:  Bust Your Breakfast Portion Distortion! No doubt breakfast is the most important meal - make the most of it and stick with your New Year Resolution Nutrition Goals Is your idea of a healthy breakfast a cup of coffee and a muffin?  Do you realize there are approximately as many calories in  3/4 of a muffin as a complete breakfast of a whole wheat bagel with a tablespoon of fat free cream cheese, an orange, 10 pineapple chunks and a cup of coffee.  Doesn't take much to figure out the better choice :) Here are some other examples of what you are getting in a 300 calorie breakfast: 2 slices of whole grain toast with jam, 1 egg with 2 egg whites, 1/2 cup raspberries, turkey sausage patty 2 low fat Eggo Nutrigrain waffles, 1/2 banana, 1/2 cup strawberries, 1/2 cup low fat yogurt Fit Tip: stay fueled all day with a well balanced breakfast! Leave a comment below and let us know your...
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Day 18: Crowded Gym? Work In!

Day 18:  Crowded Gym?  Work In! If you go to the gym in peak times - early morning or early evening - you may run into a crowd.  It may seem a little intimidating at first, especially if you are a beginner and aren't used to being in the gym.  Relax, there's room for you!  Follow these tips to navigate through the gym and keep your Workout Resolution. Tips to Navigate: Hire a trainer:  get a customized program and get familiar with equipment with the help of an experienced trainer Go 1 or 2 times on Sunday:  generally a less busy time early morning or afternoon so you can take time getting familiar with your surroundings before diving back into the crowd     Speak up: most veterans understand 'gym etiquette' - if someone is on the equipment you want, politely ask to work in  Fit Tip:  stick to your routine as best you can - if the back machine is busy, go work...
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Day 16: Cardio Moves

Day 16:  Cardio Moves People are always asking, 'what's the best cardio'?  The answer...... one that you like!  You are most likely to continue with something you like to do, over something you'll struggle to do, right?  Make it easy, make it fun...... get started! To get the most out of your cardio exercise, here are some concepts to get familiar with:  weight bearing vs non-weight bearing; impact vs non-impact. Rope jumping is pictured here, and is a very effective form of cardio exercise if you are able to perform impact exercise and are injury free.  It is weight bearing - you are standing, bearing your whole weight, and it is an impact excercise.  Let's break it down.......  Weight-bearing: all of your body weight is applied (loaded) Non weight-bearing: there isn't a load on the body - effective for people with joint pressure/injury, obesity Impact: is the strike force of the body - roping is low impact (1-2") and running is high (6"+) Non...
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