Surviving Thanksgiving

Today is Turkey Day!! I want to wish everyone a Happy Thanksgiving and also provide a few tips on enjoying Thanksgiving without going up in dress size.

First off, portion control is very important. That second helping of mac&cheese or mashed potato's is very tempting but just keep in mind your fitness goals. Do not eat too much at once. This will not only cause weight gain but also fatigue. Fatigue will lead to you moving less, which means you won't be burning calories. If you are currently trying to lose weight or maintain your weight then portion control is what you need to keep in mind! If your not sure how big your portions should be then you can find out at www.mypyramid.gov.

Secondly, keep moving. You may not have time today to do a full workout or even a partial one for that matter, but if you avoid being stationary for hours at a time you can burn some excess calories. Mingle with your guests and family, turn up the music and dance, or watch the football game and jump 10 times when your favorite team scores and do 10 push ups when the opposing team scores. What ever you do just keep moving.

Curb your alcohol consumption!! It's alright to have a drink or two but remember that alcohol is just empty calories. Not only will it contribute to weight gain but excessive drinking also comes with deadly consequences.

Keep all this in mind this Thanksgiving and have a wonderful day!! :)

Health and Fitness on TV.

There are many weight loss and fitness shows on television now a days, but nothing that has touched me as much as the Style Networks "Ruby". The show centers around a very loving, funny and intelligent woman, Ruby, who has struggled with weight for the majority of her life. She enchants her audience with her southern charm and tugs at our hart strings as she battles to save her life.

I love this show because I can relate. Yes, people think that Personal Trainers are perfect beings that are decedents of Hercules himself (I'm having a 300 movie flash back), but that's a total misconception. I don't have a perfect body, far from it.I have to make sure that I keep track of my nutrition and exercise routines because I was once an obese 250 pound teenager and I vowed to my self that I would never get back to that weight!!I became a trainer after losing over 100 pounds because I want to help those who want to lose weight and lead healthy lifestyles but need that extra push or motivation. When Ruby gets made fun of on the show I literally tear up because I know how painful it is, and I'm rutting for her!I recommend this show to anyone who is beginning or is currently struggling with an nutrition and exercise program. If I can do it, if Ruby can do it, then you can do it too!

Ruby airs on the Style Network Sunday's at 8pm Central. Re-runs air throughout the week for more information check your local lising or log on to www.mystyle.com

Sex and Exercise!!

This is an excerpt of an article that I just published. I hope you enjoy.

American’s obesity epidemic hasn’t just affected our health but also our sex drives! Most people decide to change their lifestyles to improve their looks and health, so why not eat healthy and exercise to improve your sex drive?

Studies have proven that exercise can increase potency, endurance and even make sex more enjoyable. Exercise also helps lower a man’s risk of getting erectile dysfunction by at least 30%. Risks of female sexual dysfunction (FSD), which affects 40% of American women, will also decrease with proper exercise. By getting off the couch and doing some vigorous exercise each day you and your partner will reap the benefits of long term health, good looking bodies, and a hot love life.

To read the full article go to:
http://www.healthmad.com/Health/Sex-and-Exercise.361899 or click on the "Sex and Exercise" link under Fitness Articles on the left side bar.

5K Race for Charity

For the last 4 years PACE Center for Girls, Broward and the City of Wilton Manors host a 5K Run/Walk to raise money for PACE.

For those who have never heard of PACE Center for Girls, Inc.; it is an alternative school for girls as well as my Alma mater and previous employer. PACE has done so much for me and millions of girls through out Florida! Not only did they help me finish high school when I had literally given up, but they also provided funding to help pay for my college education with their Jim Ward Scholarship.

PACE Center for Girls, Inc. is a not-for-profit 501(c) 3 corporation that provides a non-residential delinquency prevention program in locations statewide, targeting the unique needs of females 12 to 18 who are identified as dependent, truant, runaway, delinquent, or in need of academic skills. PACE (Practical Academic Cultural Education) accepts referrals from the juvenile justice system, the Department of Children and Families, school personnel, community services agencies, parents, family members, friends and self-referrals. Its purpose is to intervene and prevent school withdrawal, juvenile delinquency, teen pregnancy, substance abuse and welfare dependency in a safe and nurturing environment. PACE programs provide the following services: academic education, individualized attention, a gender-specific life management curriculum (SPIRITED GIRLS®), therapeutic support services, parental involvement, student volunteer service projects and transition follow-up services. Every girl at PACE sets individual educational and social goals that are focused on earning a high school diploma or GED, re-entering public school, attending college, getting vocational training, joining the military or the entering the private workforce. After program completion, PACE continues to monitor each girl's educational and personal development with three years of follow-up case management. PACE operates 17 centers throughout Florida and a reach program. Since its creation in 1983 PACE has served over 19,000 girls. (http://www.pacecenter.org)

All proceeds from the 5K will go to help the girls at PACE, Broward. I have participated in the last 2 races and plan to attend this one as well not only to show my support but also my gratitude.

I encourage everyone to register and participate in this event, even if it's the only race you participate in this year!! For more information go to http://www.wiltonmanors.com , or http://www.splitsecondtiming.com/

To find out how you can help PACE in other ways (i.e. donations, volunteering) visit www.pacecenter.org

Motivation

Trying to lose weight and eat healthy is easier said than done! Everyone who has tried to lose weight has most likely had a problem, even personal trainers, with lack of motivation. There are going to be bad days, but sometimes bad days turn in to skipping a workout session and then skipping a week of workout sessions. When this happens bad habits start to show themselves and we fall back into our "comfortable" lives. It's not until we realize that the weight that we did lose has reappeared around our waist with a couple extra dimples in our thighs that we finally begin to exercise again.

Here are five ways to stay motivated and have fun!

• List your Goals. This means to write them down, big and bold, and post them in a place where they can be seen daily or twice daily if need be.
  
  
• Take a "Before" picture, then cut out a picture from a magazine, one that will represent what you want your "After" picture to look like and post them it next to your goals.
  
  
• Hold a "Biggest Loser" contest at work or with your friends. Set a time limit (like a month or two), you can hold weekly challenges (like taking a Ropes Course or having a trainer hold a Boot Camp just for your group), and have everyone put in 10-20 dollars (this will be the prize money, and who ever loses the most weight at the end of the given time will receive it!)
  
  
• Hold a contest with yourself! Set a goal, like "I want to lose 20-25 pounds in 3 months" and put away 40-50 dollars every time you get paid in those three months. If you reach your goal take the money you've saved and go shopping! (You'll probably need smaller cloths anyway!)
  
  
• Start a support group. Get together once a week and discuss nutrition, current diet trends, and exercise with people who are also trying to lose weight and live healthier lifestyles.
  

I hope this helps. I have personally done number 4 and having a shopping spree as a reward is so much fun and defiantly rewarding when I can buy cloths that would never have fit before!

How do you stay motivated? Leave a comment and let me know.