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It is never easy to stay fit through the Thanksgiving and Christmas seasons. With everything from the big holiday dinners to sugar induced office parties, it is almost impossible to stick to a regular fitness routine and healthy eating plan. Here are Team Fitness America’s top 10 tips to stay fit, remain trim, and protect you from having to do a post holiday, crash diet.
Eat before you go to any event or holiday party.
Eating before you go to a place full of great tasting food, allow yourself to be full, giving you the ability to avoid all the heavy hors d’oeuvres stockpiled at each holiday event. Holiday parties and events are full of high fat foods and pastries. The time between Halloween and New Years proves, each year, to be a period full of high calorie events that can leave you only to be depressed from the addition of unwanted pounds. We have all kinds of events from the Harvest Festival to a Christmas Gala and even the Pineapple Festival, which each are all themed around different types of food. If you go with your stomach already semi full, then you will notice that most of the foods are not as appealing to eat. Munch on a few items and still have a good time, but by not going to your event hungry you will still feel satisfied, not tired from overeating, and accomplish not offending your hosts.
Get on a solid, effective nutritional plan.
Knowing what to eat is half the battle. Most people, deep down inside, know what foods are bad for them to consume but neglect to go with their “gut feeling” due to the lack of a plan or regime. Other people honestly do not have any idea and might think, “Cheese has milk and is a protein, and therefore cheese is good for me.” Well, some cheese is good for you and some is not. With a solid, easy to follow nutritional plan, you will know what foods to avoid, what is good to eat, and what to venture towards at a holiday buffet, party, or other food event. A nutritional plan that covers your food choices, giving you foods that you like to eat, and the correct amount of caloric intake you should have will assist when you need it most.
Be accountable and stick with it.
Track your food in your online journal. An online journal is a great source for tracking, providing you with the ability to enter all of your food choices for the week, and if you have one, sync it to your PDA for ideal results. That way, if you are at a party or event and you want to see what might fit into your daily-allotted calories, then you will find yourself less likely to overindulge with unnecessary calories.
Always be ready and plan ahead.
If you know at 3pm, the office fills up with cakes and cookies, then plan ahead. Allow yourself one sweet at that time and plan healthy meals around that sweet so that you do not fill up on junk all day.
Lose the “I ate badly this meal so the whole day is shot” mentality.
So what you ate the doughnut for breakfast. Have a healthy lunch and counteract the bad food downfall. Assuming that one bad food choice has wrecked your whole day is not true and it is simply an excuse to eat badly for the rest of the day. Stop that behavior before it becomes a regular thought.
Make tomorrow today.
Most plans for eating healthy tend to be delayed with the thoughts of tomorrow or “When January rolls around I will have a great New Year’s resolution.” Every day you wait to eat healthy and exercise is one more day that you are further away from reaching your fitness goals. Instead of thinking about what you plan to do better tomorrow, just buckle down and do it today. Dig your heels in, make the call to a fitness professional, and get started today. Support throughout the holidays is exactly what you need both physically and mentally.
Hire a personal trainer or fitness specialist to get your fitness goals on track.
Seeing your relatives and friends once a year is now more common than ever, especially since we all are so geographically spread out, and you need to make the best impression possible. If you slack on your exercises or do not want to track your own progress, then a fitness trainer will stay on top of you and your goals. Some of us simply will not exercise unless we know that we have someone coming over to our house to make us do it. So hire a personal trainer to jump-start your exercise routine.
Use a service that emails you updates every day.
Some of us need more than just a personal trainer a few times a week and need daily encouragement with continued motivation. Some services, like Team Fitness America, provide daily nutritional and fitness updates with encouragements to keep us on track while we are attempting to meet our fitness and health goals. You can even upload before and after pictures so you can track your own progress visually and print out shopping lists to take to the store with you so you do not make impulse buys.
Refuse a junk food sale.
A lot of us buy things we do not really want or simply because it “is on sale”. Just because the potato chips are buy one get one free does not mean you should buy them. If you look at what sales are posted and where they are posting them, then you will notice that the high fat cookies and chips are usually on sale while being exactly at eye level with colorful, eye-catching wrappers and inviting pictures. Think of the grocery store prying your hard-earned cash out of your hands as you lift that gallon of ice cream into your cart. You do not need it, your body does not want it, and see it for what is it, a marketing tactic to get you to buy it. Ever notice the healthy food is tucked into a small corner, a bottom shelf, or usually in the backside of the super market and you have to ask where it is?
Refuse the dollar menu at the drive through.
Almost all of the dollar items are cheap, easy to make, and filled with empty calories and high fat. Take a second look at the menu and order the more healthy options, such as a salad without the hefty dressing, grilled chicken, or the many other healthy options that most fast food restaurants have place in their menu as opposed to the dollar double cheeseburger or fried onion rings. Because it is cheap does not make it healthy or good food for you, it simply makes it cheap food.
Keep in mind that as the holidays approach you need to be ready to tackle them with gusto and be ready for whatever parties and unhealthy eating events that take place. Companies, such as Team Fitness America, can assist with you with both the nutritional and exercise side of your life while keeping you accountable as you reach your goals.
On a monthly basis, Team Fitness America propels a fitness trainer to the top of the ranks by announcing them as Personal Trainer Of The Month. This featured spotlight goes to a fitness trainer that is nominated through a high amount of client testimonials, a proven record of client accomplishment, and one that continues to go above and beyond with following company policies and procedures. The month of November goes to New Jersey personal trainer, Julia Luria, who has received rave reviews from her clients.
Luria, who is a dual certified personal trainer and graduate of Ohio State University with a B.S. in Education along with an emphasis on Sport Performance and Coaching, is a recurrently requested New Jersey personal trainer from Team Fitness America. Due to her outstanding client reviews and constant success with helping clients attain their fitness goals, Team Fitness America views Luria as a first-rate fitness trainer and wellness specialist.
Holding two certifications from both NASM and AFFA, Luria has been personal training for twelve years helping numerous clients finally reach the fitness goals so long dreamed of achieving.
“My goal is to make a difference in people’s lives and to help them live a long, happy, and healthy lifestyle,” said Luria, who has pledged to continue excellence to become Personal Trainer Of The Year.
“I enjoy going to workshops to further my knowledge and to keep me up to date with all aspects of fitness,” added Luria.
A few Team Fitness America consumers decided to share their thoughts and feelings about working with Julia Luria.
“I think that she’s doing a wonderful job, she’s really helping me out in many different ways,” said Kevin, a New Jersey client of Team Fitness America. “She understands my goals and has formulated a workout in training according to those goals and I am seeing results after just a few sessions.”
Other New Jersey clients such as Zaheda included, “I think that she is amazing and I have already dropped a pants size.”
“She is awesome and I am definitely going to get more sessions with her,” said Jennifer, who is also a Team Fitness America client from Rumson, NJ.
Team Fitness America has a wide variety of reasonably priced personal trainers that are magnificent at achieving results, but only one fitness authority per month will be chosen as The Personal Trainer Of The Month.
“Clients looking for a great New Jersey personal trainer can call in and request a fitness specialist just like Julia,” said Margaret Pajak, Team Fitness America and Fit2Max, LLC’s founder.
“We aim to keep providing America with personal trainers like her and have them share in the many joys of reaching fitness goals at an affordable price,” says Pajak.
Hiring a certified personal fitness trainer will help you reach your fitness goals while boosting your self-esteem and providing the body that you have always dreamed of having. A fitness trainer can come to you, cover all of your nutrition goals, and help blast fat away in the stubborn areas where you want to lose weight. Do not just rely on the few times a week the fitness trainer comes to workout with you, but instead make use of your time and maximize your results by utilizing these five key points.
1. Start with being honest.
The majority of people tell their doctor or fitness trainer that they only eat a few small meals each day and they really do not know why they are overweight. Most fitness trainers have become schooled to omit certain foods that you eat due to uncomfortable embarrassment levels or food eaten for temporary mental relief. Be honest with them from the start because the only person suffering is you when your fitness trainer does not have all the details they need to create the proper fitness program. Whether it is anything from having an occasional glass of wine to binge eating at a certain time of day, your fitness trainer needs to know exact eating habits so they can prepare a workout and nutritional plan that will kick-start your body into the right direction.
Dave Giordano, lead personal trainer and Director of Operations with Team Fitness America, once had a client that used to eat doughnuts for breakfast every morning and never told him. She finally had a break down during a session and confessed to him that she would eat three doughnuts in the morning on her way to work. Once he was able to redirect her eating habits to a more positive direction, she quickly lost weight and lost the urge to eat sugar in the morning.
According to Serge Ahmed, PhD, who is a scientist that specializes in addiction research, found that sugar can be as addictive as cocaine in a study in 2007. He demonstrated that the characteristics of bingeing, craving, and withdraw of sugar are as addictive as a serious drug addiction. He further proved that sugar acts on the brain circuits such as the opiod pathways and dopamine pathways (Avena, N.M., Rada, P.& Hoebel, B.G., 2008).
2. Keep track of your progress.
Keep a journal that you can write in or even use on online tracking program. This way you can keep track of what you are doing on a daily basis so you can watch as you progress overtime. It is proven that if you document your daily eating habits truthfully, then you are less likely to sway off track as you physiologically do not want to admit guilt of being at own fault for not reaching a goal. List your peak energy levels throughout the day as well as the times of day you eat and what you eat, this way a professional can develop a guide to spike your metabolism during peak hours of the day.
When you eat is just as important as what you are eating. Most people skip breakfast because they do not like the normal, traditional choice of breakfast foods. A big misunderstanding is that you do not need to eat traditional foods for breakfast. Ask your fitness trainer or online nutritional program for a list of great healthy morning foods that will satisfy you and give energy while decreasing the urge to snack all day.
3. Reward yourself with non-food based items.
A common occurrence is that we do not reward ourselves for good decisions that we make but instead harp only on the negative ones after the fact leaving us with guilt and depression. We may have a day where we eat healthy and exercise but the next slip while missing a workout leading us to eat some comfort foods to make us feel better. If you concentrate on the positive by rewarding yourself when you did well, then you will remember the positive of what fun you had and how great you felt, as opposed to the negative making you feel sluggish and unaccomplished.
Some great rewards are a facial, pedicure, manicure, massage, or even a budget minded shopping trip. Anything that is non-food based but gives you pleasure will give you a great reward without adding any unwanted calories.
Virgina Pola, PsyD, suggests using plants to reward yourself with while sitting them on your desk. She is responsible for helping companies reward their staff for a job well done without using the traditional approach of a pizza party or an ice cream social. While she offers great company ideas, grand personal ideas can be gained from her as well as she recommends a gift of time. Ask your significant other, friend, or loved one to take duties over for the day and relax, do something you desire to do that normally would not have time to do (ezinearticles.com/losing weight at work).
4. Stay hydrated.
Most of us mistake thirst for hunger creating a need to eat when in reality we just need to add a glass of water to our system. The body is over 70% water and it will go into a dehydration state if we are not properly refilling that percentage. So next time you think you are hungry start with a simple glass of water and go from there.
While working out, make sure to have a bottle of fresh water nearby and sip it in between sets to keep yourself hydrated. Not only does hydration keep you from overeating, it helps your body to function more efficiently.
5. Eat light before a workout.
Many of us think that working out on an empty stomach is best, but if you have not eaten in hours then you will not have the fuel your muscle cells need for an optimal workout. Many people choose to work out after work, which can already serve to be stressful especially after a difficult day. You just spent all day dealing with customers, clients, and stress while avoiding the office brownies or cookies and you probably have not eaten in 5 hours. Attempting to workout at this point is pointless and ineffective. You need a snack before you meet with your fitness trainer, otherwise your energy will be at its lowest point and you will find yourself struggling throughout your session, which should be an enjoyable and effective workout.
Hiring the right fitness trainer while keeping all this in mind will help you reverse the fight for weight loss from non-effective to extremely rewarding quickly and get back into those clothes that you reserve in the corner of the closet for when you expect to be thin.
For more information about Team Fitness America, please visit www.teamfitnessamerica.com.
Many Americans today think that having their very own in home fitness trainer is a luxury for those only that are rich and famous. We all know that celebrities like Oprah and Madonna have a fitness trainer yet we rarely stop to think how affordable in home fitness training really is or that we too can have a great trainer that will get exceptional results. We succumb to the idea that a workout DVD or a fitness book will whip us into shape while patting ourselves on the back for the money we think we saved, but our fitness goals never are reached and the book simply is added to the shelf. Worse yet, we may have spent several thousand dollars on a treadmill that we never use except for hanging clothes when we run out of hanger space. The key component we miss is that hiring an in home fitness trainer with the right company will actually save us money and obtain measurable results.
These 5 key components will get you results, teach you how to work out, and eat right while saving thousands of dollars over the course of a year. An in home fitness trainer with companies like Team Fitness America can cost as little as $35.99 per session.
1. An in home fitness trainer comes to you, at your home, and on your time. For one price, they bring the equipment while providing you with an outstanding one-hour workout. By hiring an in home fitness trainer, you forego the expensive one year contract of a monthly gym membership, the initial enrollment fee, and the added expense of hiring their on-site trainer. Most people think that it would be less expensive to join a local health club, but in reality, it is actually more expensive. Just think 10 sessions with an in home fitness trainer at a discounted price could be as low as a mere $35.99 per session. Memberships at some of the well-known national gym chains can run a new member a gigantic $299 enrollment fee plus $45 per month on a one-year contract for a total of $839. Most of all, this is without the cost of having a fitness trainer to meet your goals. If you factor that in as well at $65 per session for 10 sessions, you end up paying a whopping $1489.00. For that price, you could have an in home fitness trainer for 37 sessions with a company like Team Fitness America.
2. By having an in home fitness trainer, you do not need to spend money on equipment that generally does not work. A lot of us watch those shopping channels on TV to order the latest craze equipment that we expect to get us fit and it simply sits under the bed or collects dust in a corner. Even worse, for some of us the treadmill we used once becomes a clothing rack and storage unit. Save money and space by having an in home fitness trainer come to you, bring all the equipment, and once they are done leave with it. No more need to store expensive pieces of bulky equipment that you will never use, because a fitness trainer can show you how to get an effective workout with just a stability ball and a few bands. The Nordic Track treadmill T7, which retails for $799, prices as a “mid range” treadmill without any special features. Why would you pay almost $800 to “go walking” when you can get 20 sessions with an in home fitness trainer for almost that same price? When did it cost to go walking anyway?
3. Driving to the gym, sitting in traffic, and driving back spends gas and wastes precious time. The average American lives 10 miles from a local health club or gym and if you factor in the price of driving to the gym, sitting in long traffic and driving home after a workout, it is still cheaper to hire a fitness trainer to come to your home and provide the service for you. Based on the average of 20 miles to and from the gym and while gas could cost you, on average $2.50 per gallon, it may well cost almost $3 roundtrip each time. If you go 3 days a week, over the period of one year, it will cost about $468.
4. An in home fitness trainer will teach you how to eat healthy and less expensive. Many people think that having a fitness trainer means that you have to go on a strict diet that could potentially make you unhappy with a starving feeling all the time. Some people think it means buying expensive prepackaged meal plans, shakes and assorted items from a magical slimming list. An in home fitness trainer can teach you how to visit a fast food drive through, when you have to, leave full, satisfied and healthy for an affordable price. The average shake is $7.00 and pre packaged food runs upwards of $13.00 a meal. If you like to cook at home, an in home fitness trainer can even go to the grocery store with you and teach you how to purchase food that is more healthy and within budget. Today’s American culture reaches for food that is fast, easy to make, and usually from a box, can, or jar that is loaded with fat, salt, calories, and sugar. An in home fitness trainer can help you make solid healthy food choices while reducing your weekly grocery bill. One or two trips with an in home fitness trainer to the grocery store can save you thousands of dollars on your food bill each year.
5. It is hard to find reliable daycare at an affordable price when you want to work out. Childcare at the gym, which is usually staffed with a few teenagers, has relatively no experience with children. By having a fitness trainer come to you, your child is safe within your reach and you can work out with no stress or additional cost. If you hire a local babysitter at $7 per hour to watch your child and you go the gym for an hour with adding in travel time, you could pay an average of $42 a week that equals $2184.00 per year. You could have 60 sessions with a fitness trainer while not leaving your child with a stranger at the same time.
After considering the cost of going to a gym and buying unnecessary equipment, hiring a fitness trainer to meet your fitness goals will save you money. A few sessions with a fitness trainer can cost less than $400, which can teach you a lot while saving you over $5000 in the long run.
For more information about Team Fitness America, a division of Fit2Max, LLC, please visit http://www.teamfitnessamerica.com/.
Team Fitness America singles out a fitness specialist to feature each month that has worked hard to help clients reach their fitness goals and embodied the core concepts of what Team Fitness America is all about. The month of October goes to Los Angeles personal trainer, Christian Duran, who has received rave reviews from his clients and has gone above standards in continuing his education while providing excellent customer service to all of his clients.
Christian, who is also in line for personal trainer of the year, is a top-level Los Angeles fitness trainer for Team Fitness America. Due to his 26 years of dedication, continuing education, and excellent client reviews, Christian has been handpicked over 600 other certified fitness professionals as “October Personal Trainer Of The Month”.
Since the age of 11, when Christian picked up his first weight, he knew that he wanted to be involved within the fitness industry. His original drive and dedication started when he decided that he wanted to be stronger and faster than other children at his school, this later led to a successful personal training career.
Christian spent years learning proper training techniques, proper form, nutrition, and diet as well as both weight loss and toning. He coupled his education with his excellent customer service skills and decided he wanted to help people better their lives through weight loss and personal training.
Holding two certifications from PTA, one in personal training and one in nutrition, Christian has been continuously attaining proven results while training his clients. Christian's specialties encompass fat burning, weight loss, and target specific training. Mainly working with female clients, he helps them get their eating habits in line with an appropriate nutritional guideline and increase their lean muscle mass without bulking up.
“I love inspiring people and I feel the responsibility to give and help people who need it," Christian said. “Education is the key to success. I still today strive to educate and listen. You can never be too smart about anything."
Christian continues to educate himself on the latest training techniques, attend seminars and build his portfolio of satisfied clients.
"We put a strong emphasis at Team Fitness America on education," said Margret Pajak, founder of Team Fitness America. "We want all of our personal trainers to continue striving to be the best educated within the fitness industry."
One of Team Fitness America’s Los Angeles clients decided to share her thoughts and feelings about Christian.
“He has helped me get my body back. I lost over 30 pounds in the last three months, joining Team Fitness America has been the best decision that I have made in a really long time,” said client Carmen in Los Angeles.
Team Fitness America has a wide variety of affordable personal trainers that are spectacular at achieving results, but only one fitness specialist per month will be chosen as “Personal Trainer Of The Month.”
“Clients looking for a great Los Angeles personal trainer can call in and request a fitness specialist just like Christian,” said Margaret Pajak, who is WomenCertifed for better female customer service and founder of Team Fitness America.
“We aim to keep providing America with personal trainers like Christian and have them share in the many joys of reaching fitness goals at an affordable price,” says Pajak.
For more information about Team Fitness America, just visit http://www.teamfitnessamerica.com/.
MALIBU PERSONAL TRAINERS THAT WILL TRAIN YOU IN YOUR HOME FOR AS LOW AS $35.99 PER SESSION!
Get real results with really affordable Malibu personal trainers!
http://www.teamfitnessamerica.com/ or call us at: 888-348-2629
Team Fitness America provides personal trainers in Malibu, CA and the entire Los Angeles metro. Are you looking for a certain type of Malibu personal trainer? We can provide you with many different styles of fitness programs. Including:
In Home Personal Trainers
Weight Loss Training
Pre Or Post Natal Fitness
Bridal Fitness Programs
In Home Yoga
In Home Pilates
Post Surgery
Health Prevention Training
Athletic Sports Conditioning
And Much Much More…
Most people are timid about working with an in home personal trainer because they are used to be quoted astronomical rates that can cost you too much money. Our Malibu personal trainers are priced at a rate that you can afford and developed to give you the results that you want.
If you are looking to get results quick with a great Malibu personal trainer then Team Fitness America is the answer to your search.
Here are some key points on why to choose us:
We are qualified! - Our Malibu personal trainers are only certified through top organizations to make sure that you are reaching the results that you are looking for. NPTI, ACE, NASM, AAAI, and many more are just a few of the top certifications that our personal trainers carry.
We are affordable! - Our fitness programs are developed around your budget. Some people feel that only individuals that have an unlimited income can afford their very own in home personal trainer but Team Fitness America proves that to be wrong time and time again.
We are convenient! - We come to you so that you do not have to worry about going to an over-crowded gym, purchasing a gym membership, or waste your time interviewing trainer after trainer. Our personal trainers are available up to 7 days per week, their references have been checked, and they are available by your schedule.
We Give You Program Control! - You set the times, you set the days, and you pick your style of in home personal trainer. Would you like a personal trainer to be tuff on you and give you a good kick-start? Or would you like a personal trainer to slowly develop your fitness program as you progress?
You Have Program Flexibility! - We offer both memberships and packages in order to cater to whatever your fitness program needs are. Are you looking to meet with a personal trainer once per week, twice per week, or even three times per week?
We Offer Client Safety! - Our Malibu personal trainers are all background checked to ensure your safety within your home.
We Offer Service Variety! - Whether you are looking for a personal trainer, yoga instructor, Pilates instructor, bridal fitness program, or a pre or post natal fitness program, Team Fitness America can get the job done at an extremely affordable rate.
Just visit http://www.teamfitnessamerica.com/ today, fill out the Free Consultation and we will give you an amazing quote for an in home personal trainer today.
LYNWOOD PERSONAL TRAINERS THAT WILL TRAIN YOU IN YOUR HOME FOR AS LOW AS $35.99 PER SESSION!
Get real results with really affordable Lynwood personal trainers!
http://www.teamfitnessamerica.com/ or call us at: 888-348-2629
Team Fitness America provides personal trainers in Lynwood, CA and the entire Los Angeles metro. Are you looking for a certain type of Lynwood personal trainer? We can provide you with many different styles of fitness programs. Including:
In Home Personal Trainers
Weight Loss Training
Pre Or Post Natal Fitness
Bridal Fitness Programs
In Home Yoga
In Home Pilates
Post Surgery
Health Prevention Training
Athletic Sports Conditioning
And Much Much More…
Most people are timid about working with an in home personal trainer because they are used to be quoted astronomical rates that can cost you too much money. Our Lynwood personal trainers are priced at a rate that you can afford and developed to give you the results that you want.
If you are looking to get results quick with a great Lynwood personal trainer then Team Fitness America is the answer to your search.
Here are some key points on why to choose us:
We are qualified! - Our Lynwood personal trainers are only certified through top organizations to make sure that you are reaching the results that you are looking for. NPTI, ACE, NASM, AAAI, and many more are just a few of the top certifications that our personal trainers carry.
We are affordable! - Our fitness programs are developed around your budget. Some people feel that only individuals that have an unlimited income can afford their very own in home personal trainer but Team Fitness America proves that to be wrong time and time again.
We are convenient! - We come to you so that you do not have to worry about going to an over-crowded gym, purchasing a gym membership, or waste your time interviewing trainer after trainer. Our personal trainers are available up to 7 days per week, their references have been checked, and they are available by your schedule.
We Give You Program Control! - You set the times, you set the days, and you pick your style of in home personal trainer. Would you like a personal trainer to be tuff on you and give you a good kick-start? Or would you like a personal trainer to slowly develop your fitness program as you progress?
You Have Program Flexibility! - We offer both memberships and packages in order to cater to whatever your fitness program needs are. Are you looking to meet with a personal trainer once per week, twice per week, or even three times per week?
We Offer Client Safety! - Our Lynwood personal trainers are all background checked to ensure your safety within your home.
We Offer Service Variety! - Whether you are looking for a personal trainer, yoga instructor, Pilates instructor, bridal fitness program, or a pre or post natal fitness program, Team Fitness America can get the job done at an extremely affordable rate.
Just visit http://www.teamfitnessamerica.com/ today, fill out the Free Consultation and we will give you an amazing quote for an in home personal trainer today.
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