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5 Ways to Stay on Track During Vacation

Now that it’s summer break in Georgia (and many places), I’m hearing a lot of buzz from friends, email subscribers, and clients about going on vacation. Woot woot! This is such a fun time of year when we can travel more and enjoy God’s beauty.

When traveling, it’s easy to throw out all things healthy and find ourselves indulging on ALL.THE.FOOD in sight. Vacation mode is a common phenomenon.

And I get it. It’s fun to get away, unwind, eat vacation treats, and relax a little. I’m certainly not against relaxing the standard a bit on vacation. I do believe, however, that there is a way to do it in moderation and maintain your physique along the way! Wanna know how to stay on track during vacation?

Here are 5 ways to stay on track during vacation:

  • Fit in exercise. Most hotels and condominiums have gyms. Plan a few workouts in advance (subscribe to my newsletter at the bottom of this post or HERE for some free workouts included in my Lean Lifestyle Guide!).  You can use dumbbells or just bodyweight.

If there is no gym, get creative. My husband, David, and I have worked out in our hotel room, at the playground with our kids, and as seen below, on the beach! This quick workout helps us stay on track during vacation by pushing our bodies into fat burning mode!

Beach Sprints!

Beach Sprints!

If your kids are small, ask friends or family to watch them for you while you go workout for 30 minutes or take them along for a playground workout! They are watching and learning. If they see you workout, they will learn to prioritize health and fitness!

Be accountable with your exercise! Find a friend, relative, spouse, or group of like-minded women that you can check in with. This will help you stay committed and accountable to your workouts and healthy lifestyle!

  • Plan a menu. This takes some forethought. Plan for a few meals in your hotel or condo, snacks for on the road and during your trip, and even for eating out. Call ahead and ask for a small refrigerator to be delivered to your room so you can keep cold items.

stay on track during vacation

Chocolate Banana Protein Shake

For the room, I like to bring breakfast foods and snacks. I typically will take the ingredients to make protein shakes, pre-boiled eggs, eggs to cook for breakfast if I have a kitchen, beef jerky, nuts, Greek yogurt, fruit, and cut up veggies. I take lettuce, deli meat, cheese, and avocado to make lettuce wraps for lunch.

 

I’ve written about eating out before here. You can certainly make good choices and only indulge when it’s something you really, really want and it native to where you are vacationing.

This is a sample of how I order food out. This is Panang chicken. Notice I chose a meal that serves the carb (rice) on the side rather than mixed into the dish. That way I can control my intake a little better. This dish has chicken, veggies, coconut milk, and spices. So delish! So healthy!

stay on track during vacation

Panang Curry Chicken… Yum!

  • Practice moderation.  My personal practice is to eat with the same healthy guidelines 365 days/year, indulging only when it’s something I really want. With indulgent foods, I take a few sample bites, enjoy, and move on. 🙂 Nothing is really off limits, but I know how my body feels when I eat tons of high fat, high sugar, and fried foods. It feels terrible. I’d rather not feel terrible any day, much less on vacation when I’m wanting to relax and enjoy! So I stick with my nutritional commitments (protein at every meal and snack, high produce intake, 2-3 servings of healthy fat, carbs based on my workouts/body needs) when I’m at home AND when I’m on vacation.camelbak
  • Drink your water. Often, this habit gets completely ditched on vacation. 🙁 With all the activity and the summer sun, you will need to pay special attention to staying hydrated. It will help your body function optimally. Dehydration can make you feel hungry even when you aren’t. Many times when you think you’re hungry, drinking up will stave off a trip to the snack bag! Carry a water bottle with you everywhere, and sip on it all day.

Here is my favorite CamelBak water bottle. It doesn’t spill because of the jet valve and it locks!

  • Take advantage of leisure walking. Some of the best, most beautiful, and most memorable leisure walks I’ve been on have been on vacation! I mean, can you beat watching the sunrise on the east coast?!?!
stay on track during vacation

Can’t beat this view!

There are so many benefits to leisure walking (you can read more here). The major benefit to your health is that it lowers cortisol which can equal fat loss and fewer cravings. There is no downside to leisure walking! It’s fun AND beneficial. 🙂

I hope you have a fabulous summer! I’d love for you to share with me some ways YOU stay on track during vacation. Come on over to my facebook page and let me know!

Love,

Jill <3


Affiliate Disclosure: This post includes affiliate links. If you buy through the link, the price is still the exact same for you, but I make a small percentage for recommending the product. The opinions expressed in the post are my own and all products shown are those I have used and truly believe in. Thanks for supporting my blog!

 

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TWENTY Delicious AND Healthy Snacks for a Lean Lifestyle

I’m often told by clients and readers that they struggle to eat more frequently. Many times, we wait until we’re famished before grabbing a bite and end up making an unhealthy choice. Eating frequently can ward off a bad decision or a binge. The typical problem I hear from people, however, is that they can’t think of decent, protein-filled healthy snacks to fill in between meals. Many simply get bored with eating the same things over and over and over again.

I get it! I’m totally the same way.

To help you out, I’ve put together this extensive list of TWENTY delicious snacks to mix things up a bit from day-to-day. I’m sure you can find a few things on the list to add to your snack rotation.

20 Delicious and Healthy Snacks for a Lean Lifestyle

 

  • Sliced turkey in romaine lettuce rollups with a little mustard
  • Sliced deli meat rolled with sliced avocado inside
  • High protein (low-fat/carb), unsweetened Greek plain yogurt (options: add cocoa and stevia, add PB2 and stevia, add a spoonful or 2 of canned pumpkin with cinnamon and stevia, add a trickle of trail mix, add 1/2 scoop protein powder, sweeten with stevia and add fresh berries on top)
  • Biotrust Protein Cookies

proteincookie

  • Hard boiled eggs and apple, pear, berries, or grapefruit
  • Krave Bars Seriously- the cookie dough AND baked apple pie are to die for!!
  • celery with almond or other nut butter
  • 1/4 cup nuts and an apple, pear, berries, or grapefruit

healthy snacks

  • Homemade protein bar
  • Protein shake – either with water only in a shaker bottle or blended with ice for a healthy “milk” shake
  • Can or packet of tuna or smoked salmon – mix in mustard with it with an apple or a hard boiled egg

healthy snacks

  • ANY left over meal (already cooked chicken, lean pork, other leftover meat)
  • Jerky
  • Keep a baggie of assorted raw veggies on hand for any time
  • Hard boiled egg stuffed with tuna – very filling!
  • Rotisserie chicken – fast food at the grocery store! Combine with some veggies or berries.
  • Baked egg muffins (microwave for a quick snack)
  • 3-6 boiled egg whites with 1/2 avocado slices, 1/2 cup of olive, or 1/4 cup raw nuts (add a 1/2 grapefruit as well if you desire)
  • 1/2 avocado and diced chicken with salsa made into guacamole chicken salad
  • Cottage cheese with apple, berries, pear, grapefruit, or 1/4 cup nuts

What would YOU add to this list? Let me know in the comments! We are all in this lifestyle thing together and can learn from each other!

xo -Jill

healthy snacks

Affiliate Disclosure: This post includes affiliate links. If you buy through the link, the price is still the exact same for you, but I make a small percentage for recommending the product. The opinions expressed in the post are my own and all products shown are those I have used and truly believe in. Thanks for supporting my blog!
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My Top 10 Tips for Navigating Social Events and Eating Out Without Gaining a Single Pound

Today’s culture involves eating outside the home often. Whether it’s dinner out with friends on the weekend, attending a holiday party or wedding reception, or simply grabbing lunch on your lunch hour with co-workers, eating out is inevitable. This can be a stressful aspect of living a “lean and healthy lifestyle” but it doesn’t have to be!

Good news- Eating out doesn’t have to increase your waistline! There are many ways you can make eating out work for your goals. 🙂 I understand that it’s hard to let go of the control that we have when eating in where we know each and every ingredient, but if you follow just a few simple guidelines, your social life won’t have to suffer!

Here are my top 10 tips for navigating a social event and eating out without gaining a single pound:

 

  • Do your homework – When you know ahead of time where you will be eating, take a couple of minutes to check out the menu online. Most restaurants have their menu items listed out on their website. Walking in an establishment with a plan is the best offense.
  • Skip the freebies – Many restaurants bring out a complimentary loaf of bread with butter, chips and salsa, or the like. Say “No, thank you.” Ask your server to bring out raw veggies to munch on if you really need something before your entrée arrives. Don’t place unnecessary temptation right in front of you! If you’re in a situation where this isn’t possible, focus on chatting and socializing before your meal arrives.
  • Avoid drinking your calories – Ask for water to drink. If you want a little flavor, add lemon, lime, or even a squeeze of orange to your water. Avoid soda, booze, and other high-calorie drinks. They add up quickly! If you decide to have alcohol, limit yourself to 2 drinks and avoid starches and fats at that meal. Alcohol is best consumed with lean meat and fibrous veggies.
  • Choose lean meat – Almost every restaurant has an option for a lean cut of meat. It may be a grilled chicken breast, boiled shrimp, baked or broiled fish, or even sashimi if you’re feeling adventurous! Always steer clear of anything fried.

    This is a “chicken sandwich” – hold the bun, please.” 🙂

  • Be choosy with your side items – Instead of the normal baked potato, rice, or fries, order steamed broccoli, mixed veggies, roasted asparagus, a side salad, or grilled zucchini and squash. There are almost always healthy side items available.
  • Remember the rule: “Fat over carbs” – Examples of this strategy
    eating out

    When eating Thai food, I skip the rice.

    are guacamole salad over rice and beans, bacon and boiled egg on your salad over croutons and bread, meat with cheese over meat on a bun, grilled chicken salad over grilled chicken sandwich, and veggies sautéed in olive oil over a baked potato. If you’re attending a party and a meat and cheese tray and mini sandwich tray are both being served, choose the meat and cheese even though the meat on these trays tend to be higher in fat (i.e. salami).

  • Order all sauces on the side when you can – Sauces and dressings can completely ruin a fat-loss friendly meal turning it into a fat-storing meal. Ordering sauces and dressings on the side allow YOU to be in control of how much you eat, if any. When ordering salad dressing, the best choice would be an oil and vinegar based dressing.
  • Stick to entrées – Appetizers and desserts add extra calories and are rarely fat-loss friendly choices. When you do order an appetizer, choose something like shrimp cocktail. Desserts are best saved for off-plan, cheat meals.
  • Watch your portion sizes – Most restaurant portions are entirely too large for one person. Split your meal in half and take it home or share it with your friend.
  • Keep good company – It’s important to surround yourself with people who share your values in all aspects of life. When you eat out, take along a friend or your spouse who is supportive of your healthy lifestyle. With time and practice, it becomes easier to eat for your fat loss goals even when those around you order things that aren’t on your plan. When you begin trying to change your habits, however, it’s important to seek out support from like-minded friends or even a coach that can cheer you on and answer all of your questions about changing your habits and lifestyle (see the bottom of this post for my top recommendations for coaching services).

There you have it. My top 10 strategies that I personally use when eating out.

Many believe that lean, fit people prep all their food ahead of time, portion it out for the week, and never dine out or even eat enjoyable, flavorful food. That is simply not true. It’s definitely possible to eat out, socialize, and enjoy food while eating for fat loss!

Trust me… I LOVE food and love to eat. I enjoy EVERY bite I put in my mouth. 😀

Head over to my facebook page and let me know YOUR favorite fat-loss friendly restaurant or a rule of thumb you use to stay on track while eating out!

If you’re wanting information about coaching services that I recommend, here is my current top suggestion to help you reach your goals!


FASTer Way to Fat Loss 6 Week Boot Camp that Utilizes Carb Cycling and Intermittent Fasting – HIGHLY effective program!


Affiliate Disclosure: This post contains affiliate links. Your program pricing does not go up, but if you register through my link I get a bit for referring you. Thanks for supporting my blog!
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5 Fat Loss Tips for Navigating a Barbecue

It’s summer time!!

Well not officially, but Memorial Day traditionally marks the beginning of summer where I come from. If you’re like me you’ll be hanging out with friends and family around the grill this weekend!

barbecue

Here are my top 5 fat-loss tips for navigating a barbecue:

1. Wake up 10 minutes early to fit in a quickie workout. This will get your metabolism revved up for the day and put your body in fat burning mode from the start. You do not need hours to benefit from exercise. In fact, if you can spend just 10-20 minutes and get a full workout completed!

Try this for 3 rounds:

* 1 minute of jump squats

* 1 minute of mountain climbers

* 1 minute of plyometric lunges

{Finisher} Once you’ve completed 3 rounds, do 1 minute of push ups

Enjoy the workout then carry on!

2. Don’t skip breakfast. Eat a protein-packed breakfast so you’re not famished at the cookout. You don’t want to be starved and eat everything in sight!

3. Fill your plate with lean meat and veggies first. Grilled lean meats are usually plentiful at summer family gatherings. Make sure to eat your meat sans bun! If you think that veggies will be lacking, bring a veggie tray to add to the pot-luck meal! Once your plate is full of these fat-loss friendly foods, add a few bites of a couple of things you enjoy that aren’t so fat-loss friendly. For me, that includes my momma’s baked beans!

4. Drink your water! Drinking water is ALWAYS important for fat loss. It’s the magic weight loss pill you’ve been looking for! On a hot day spent outside, it’s even more important to drink up. Shoot for 1/2 your body weight in ounces as a goal.

5. Be choosy about desserts. Have 3-5 bites of your favorite dessert that you only get at special gatherings such as your Memorial Day cookout. This time of year, my favorite dessert is homemade banana pudding! I’m hoping that my mom makes it this year. 🙂

Using these tips, you can avoid damaging your waistline while still enjoying the yummy foods available at your summertime barbecue!

Most importantly, I pause to remember those who have given their lives for our country. If you have lost a family member serving in the military, I pray that God blesses your family in a special way for the sacrifice your family has made. May God Bless America!

xo~Jill

 

 

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14 Female Fit Pros Spill Their Secrets for Avoiding Holiday Weight Gain

How awesome would it be to comfortably wear that little black dress hanging in your closet on New Year’s Eve? How would it feel to slip into your jeans on January 1st and find that they still button just as they do now!?!

 

Read on to find out the secrets of these lovely female fitness professionals who are graciously sharing how they avoid holiday weight gain. Soak in their tips and put them into practice TODAY! Be sure to download all the yummy, fat-loss friendly recipes that are linked as well.

 

Without further ado, meet all the gals… xo-Jill

Kate Horney

Kate Horney

 Postpartum Fat Loss Expert from BeyondFit Mom

This season of Christmas cookies is tough for me. Reindeer mix (have you tried that? White chocolate, m&m’s, pretzels, etc), 7 layer bars and fudge… oh heaven help me!! (I have a major sweet tooth)

Thankfully, after years of living the fat loss lifestyle, I have come to find some great tips for navigating the holidays, keeping my waistline in check, AND still enjoying myself …

Here are two of my favs:

1) Go Guilt Free. If you overeat at one meal, no big deal. Ditch the guilt and simply go light on your next meal. Fill up on fiber and protein and you’ll be just fine. It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from ONE piece of pie!

2) Pitch In. Bring your own healthy dish to a holiday gathering or offer to help with parties, meals, etc. and share some of your favorite fat loss friendly versions of traditional holiday favorites. Who knows, you may be able to inspire friends and family to get on board and join you in your healthy lifestyle! And even if you don’t, at least you know you’ll have a few dishes that you can enjoy freely.

Here is a link to Kate’s very FAV fat loss friendly holiday dessert; the crustless pumpkin pie! Be sure to check out Kate’s Fat Loss Friend(lier) Treats Pinterest board HERE as well!

 

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Kristy Agan from KristyAgan.com

Wife, Mother of 2, and Trainer at Pro Performance in Rome, GA

I avoid the extra holiday pounds by looking by marking important dates on my calendar like parties, etc. My birthday, as well as Christmas and New Years, all fall within weeks of each other and they all bring along with them treats that I love. So I make those days something to look forward too by eating clean between those special dates. And by eating “clean”, I mean that I avoid eating out as much as possible, avoid processed foods, and I try to prepare the majority of my meals at home using whole foods. Lots of lean proteins and veggies. And of course, I make sure to avoid “drinking” my calories. Holidays also come with social events where “fun” beverages can KILL a fat-loss plan. Whether it’s a glass of wine, tea, pumpkin spiced latte, egg nog……you get the idea…..I have to make sure that I want my “cheats” to be what I REALLY want. And I love a good dessert on occasion so I try to avoid the high calorie drinks whenever possible.

Probably one of my favorite ways to get around a sweet tooth and not go overboard is to eat dark chocolate covered strawberries. They are easy to make and I get best of both worlds!! I find that if I prepare a dessert (cookies, cakes, etc) I end up being the one eating the majority of it so I avoid that pitfall by not baking when I can.

Maryalice Goldsmith

Maryalice Goldsmith
Owner of InsideOut Wellness

Surviving the Holidays without damaging the waistline requires balance, awareness, and choices. So what is one to do? For me, it is all about the mindset. For years, it was about the food, especially the dessert ~ I used to LOVE all those holiday cookies. Today in my healthy lifestyle I choose to put my energy on the people I am with. I allow the love I feel, the laughter I enjoy, and the stories told from years past to fulfill me. This takes awareness. Food is for fuel and it brings us to the table and yes it tastes really good but today in my life, choosing not to have things that leave me feeling bloated and uncomfortable and just simply enjoying those I love truly works for me. This holiday season, sit back and take in all the blessings you have, this is incredible fuel for the mind, body, & soul! If after that you still want a cookie then I say enjoy every bite 🙂 Depriving leads to over indulgence ~ find your healthy balance. Happy Holidays!”

In Health & Fitness ~ Maryalice xo

Check out Maryalice’s “holiday recipe” for enjoying the holiday season. 🙂

Abby Fratzke

  Abbie Fratzke

Owner of Absolutely Strong

I don’t cheat; I plan. Rather than over-estimating my willpower to swear off Christmas cookies for the season, I make a plan to enjoy the holidays and stay fit based on: when my parties/events are, what I truly want to indulge in–rather than eating errrrythang in sight–and how can I support myself before, during and after an indulgence. For example, I know my family always celebrates on Christmas Day at my uncle’s farm so then I won’t indulge on Christmas Eve too–I prepare to enjoy the following day by eating, training and sleeping as usual. Then on Christmas I know I want to indulge in eating my Grandma’s pie and lefse so during meals I load my plate with veg and protein rather than anything unhealthy/tempting so I can enjoy dessert. The following day I work out and/or fast to rid myself of any bloat–because let’s be honest one day of indulgence might cause some water retention, but it won’t ruin your smokin bod! So if you want a glass of champagne on New Years Eve then drink and be merry, but prepare before, pick your indulgence, enjoy and then return to your regular habits.

Inkeri Young

 Inkeri Young

Founder of Ink Young Life

During the holiday season, I keep my eating pretty much just like it is usually. I will enjoy foods that are not typically part of my meals IF they are something that I really want. Store bought cookies, pies and regularly available treats etc. do not appeal to me. As far as holiday treats; I don’t like egg nog and I am not a huge fan of pumpkin pie (even I LOOOOVE pumpkin prepared in other ways), but give me some Finnish chocolate that my mom mails us and yes, I will enjoy some 🙂

I always bring something to the parties that I know will be yummy to share and will not make me feel “blah” the next day. Examples of the type of things I might bring are almond and/or coconut flour baked goods, salads and vegetable or cheese & meat platters. And I always drink a ton of water!

When we attend parties with our children, we’ll decide ahead of time how many treats we’ll enjoy and the boys know to look for their protein, veggies and fruit from the offerings to get some of the better choices along with their treats.

think that maintaining fat loss is a great goal for the holiday season. It’s also important to remember that even the food is a big part of the holidays, we don’t need to involve all the activities around it. I love finding non-food and active ways to connect with the family and friends, such as hikes and bowling.

View More: http://arielperezphotography.pass.us/rae

 Rae Anne Mullins

Owner/Trainer at RAM Fitness for Women

The “old ” me used to fill up on every morsel of food I could get my hands on because “ it’ s the Holidays! ” Well, I no longer look at the Holidays as an excuse to eat. Now I actually challenge myself to lose fat during this time of year. Planning ahead is key to facing the holiday eating frenzy. I take a protein-based dish to every party I go to so that I know there will be at least one thing I can eat that is fat loss friendly. I drink a lot of water and always limit myself to just one alcoholic drink. I find that the conversation is much better when I don’ t drink too much. I love desserts so I have come up healthier versions of holiday classics such as pumpkin pie, cake, and nutty apple crisp. I believe the thing that helps me the most during the holidays is finding time to relax. The stress of getting everything done and making everyone happy is my biggest challenge. I combat the stress with plenty of sleep every night and I enjoy taking a hot bath with a big cup of decaffeinated green tea.

View More: http://arielperezphotography.pass.us/sabrina

Sabrina Sarabella

 Clinical Nutritionist and Fitness Expert at Sabrina Sarabella Fitness and Nutrition

Since I am very social I have a ton of holiday parties to go to over the holidays that eating and drinking can sometimes get out of control if I was to let it. Since my weekends can get very busy during the holidays I commit to getting my workouts in M-F, I also keep my diet clean all week long. On Friday and Saturday nights, I allow myself to indulge in dessert or a glass or two of wine but like to focus around spending time with family and friends and not the food involved in the gatherings. I allow myself to enjoy my indulgence but get back to eating clean the rest of the time.

Lisa Gee

(not pictured)

Blogs about all things health and fitness for moms at Workout Mommy

I maintain my weight by only allowing myself to eat the things that are REALLY worth it. Before I have a bite of something indulgent, I always think “is this worth it?”. It’s easy for me to resist things I’m not thrilled with (like mashed potatoes or stuffing) because they just aren’t my “it” food. Brownies, however, get me every single time and I just factor that into my plan. I allow myself to eat one (ok, 3!) and then I know the next day it is back on plan with lots of veggies, lean proteins, and water! It’s okay to splurge every now and then but just make sure it is something that is worth every single bite!

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Lori Musselman

 Owner/Trainer at MusselFit

Oh the holiday parties … so much food! In the past, I would’ve indulged in a little bit of everything. Then I gave myself permission to be a food snob. Yes, a food snob! While it is a time to celebrate, I’ve learned to ask two big questions before I swallow a bite of food that doesn’t fall in line with my health and fitness philosophy:

1. Do I really L-O-V-E what I ’m about to put in my mouth? If the answer is yes, I eat it and feel no remorse. I love pumpkin and cheesecake; even pumpkin cheesecake, so if that is available, I’ m going to allow myself a small piece at a party.

2. Does what I ’m chewing taste good enough to put in my body? Let’s take Buckeyes for example. Chocolate and peanut, what is not to love? Well, my taste buds don ’t care for the powdered sugar taste… so I no longer eat those.

Check out Lori’s Easy CrockPot Chicken BBQ for an easy, delicious, filling option to take to a holiday gathering. 🙂

View More: http://arielperezphotography.pass.us/darcy

 Darcy Knoblich

Health and Wellness Coach at DarcyKnoblich.com

Borrowing from an Eastern medicine philosophy, winter is the time to conserve our energy and practice restorative activities. Unfortunately, the holidays can feel like the exact opposite of this! To stay balanced and keep my butt in my skinny jeans (and out of sweat pants with forgiving-but necessary-waistbands) I focus on self-care activities: daily leisure walks, maintaining a regular sleep schedule, and prioritizing consistent meals high in fibrous vegetables and protein. Soups and stews are my favorite! When I take care of myself, I don’t feel depleted. I have the energy to attend all of the holiday parties and eat a few bites of pie without it triggering me to eat the ENTIRE dessert table… subsequently keeping me in my skinny jeans well into the New Year!

Amanda Brown

Amanda Brown

Owner and Coach at Beautiful U Fitness University

Hi, everyone, this is Amanda Brown from B.U.F.U. With the holidays coming, there are lots of tempting situations so I have a three-part survival plan that I use during this time to avoid the holiday weight gain.

1) I focus on eating veggies first and protein second, then fats and avoid sugar/starch during the week.

2) When at a party, I only indulge in my favorites desserts. I do not just eat sweets because they are they. I strategically survey the desserts and only pick a favorite or two (like homemade pumpkin pie with homemade whip cream) and I ALWAYS use a small plate. Then I savor every bite by eating it slowly. On the nights I do indulge with sweets, I don’ t eat fats – only protein and veggies.

3) I don’ t starve myself before a big family dinner, I eat normally during the day, and I bring healthy substitutes to some of my favorites, like mashed potatoes. Plus, I always bring an extra veggie dish I made because my family doesn’t always cook the way I do. Then I focus on maintaining where I am versus trying to lose fat. Lastly, I do a couple extra fat burning workouts.

Happy Holidays 🙂

Erica MacArthur

Erica MacArthur

Founder of Curvy Healthy Girl

Thanksgiving is my favorite holiday! My whole family gets together and we have a wonderful meal. Yes, it can be challenging to stay away from some of the goodies presented, so I try to just indulge in a couple bites of things that I normally wouldn’t have like cheesecake. Filling my dinner plate with mostly protein and veggies and a couple bites of starch, then my next meal is right back on track. The trick that I have learned in the past couple of years to not packing on the pounds for me is to make sure I get a hard and heavy weights workout that morning and after dinner take a nice walk. Exercising that day is mentally soothing to me and makes me happier about indulging a little bit. 🙂

Julie Stubblefield

Julie Stubblefield

Founder of Fit Mom Revolution

When I was 70 pounds heavier, the holiday season was a complete free-for-all when it came to food. The end result was not only added weight, but I also felt poorly during the entire season. I didn’t sleep well, I felt bloated, and my clothes were less than flattering. The added stress of the holiday season just contributed to how I felt as well. Since changing how I care for my body, I am much more mindful around food. Instead of having a full-on cheat meal each week, I allow myself little indulgences (2 or 3) throughout the week. If I’m baking cookies with my kids, I’ll allow myself to eat one. If we go to a special event, I select one food item that really appeals to me and eat one serving of it. This allows me to participate in all the family and holiday traditions without feeling deprived and keeps me from bingeing. Another key component to managing my mindfulness around food is sleep. When I’m tired, I don’t make the best food choices. And if I’m surrounded by less than ideal choices constantly during the holidays, being tired (or exhausted) makes it even harder to resist. I make sure I get at least 7 hours of sleep nightly, and aim for 8 or more when I can. Holidays are busy, but making sleep a priority helps me to fend off the less than ideal foods and also feel better as I’m navigating the crazy schedule. Now that I’ve changed how I handle food during the holiday season, I feel much better, my clothes look better, and I’m in a better frame of mind to spend time with my family…which is what the holidays are really about!

Check out Julie’s YUMMY Pumpkin Protein Treat. (I can’t wait to try it myself! ~Jill)

 

The 14th and final tip comes from me. 🙂 One of MY favorite ways to avoid overeating at a holiday gathering is to have a quick and convenient protein smoothie before I go. It leaves me satisfied rather than famished which helps me make much better choices. I want YOU to have my favorite protein smoothie recipes!  SIGN UP at the very bottom of this post to receive my “Lean Lifestyle Guide for Busy Moms” as well as my TOP 9 quick, easy, and convenient protein smoothie recipes!

 

Are you ready to take the holiday season HEAD ON? If you need support this year, if you want to learn how to navigate parties, if you want to have strategies in place that set you up for success, and if you want  accountability available through working with me, apply for my One-on-One Training and Nutrition Coaching Program today. You will get the support and tools you need to THRIVE through the holidays without the bloat and seemingly inevitable weight gain!

 

I hope you enjoyed these fit pro secrets for avoiding holiday weight gain. Don’t forget to sign up for your free gifts below! Happy Holidays! ~Jill

 

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EIGHT Tips for Getting LEAN in Time for Summer

Ahhhhhhhh summer….. I love it! I don’t know about you, but I’m dreaming of a BEACH vacation. I can feel the warm breeze and smell the salty air already!!

Girl-on-a-tropical-beach-with-hat

This summer will be a very special one for me – I turn FORTY and celebrate my TWENTIETH wedding anniversary! With all those special dates coming up on the calendar, I want to be in the best shape of my life come summer. I like to make sure to stay pretty lean all year around, but this summer, I’d like to be leaner than ever with all the important occasions I have on the horizon! I’ve put together some tips that I will use to get LEANER for summertime! I wanna show everyone that age is JUST A NUMBER! 😀

Making good choices and creating good habits NOW, will ensure that you and I are ready for summer and sporting all of the cute tanks and sundresses out on the beach!

~ EIGHT Tips for Getting LEAN in Time for Summer ~

1. Make protein a priority at every meal. This will help keep your hunger, energy, and cravings in check. Protein also helps to build muscle and has a fat burning effect.

2. Sneak in your veggies wherever you can. I like to put spinach in my smoothies (you can’t taste it, I promise!), eat salads, roast veggies, steam them, eat them in my scrambled eggs and omelets, and, of course, eat them raw.

3. Get your carbs from fruits, veggies, and complex carbs. Fruits and veggies are always great! Also, eating oats, brown rice, and sweet potatoes will help you reach your goals, unlike bread, pasta, and sweets.

4. Drink your water! I shoot for a gallon a day, but even making 2 liters your goal will help you with fat loss. Many times, the brain confuses dehydration with hunger and will send the wrong signal to the body. Drinking water will, therefore, decrease hunger. Water helps to naturally detoxify your body, and it helps flush retained water from your system. It’s good stuff!

5. Be proactive by planning ahead. It’s a good idea to sit down each week and plan your menu. This is a great tool to keep you on track. If you fail to plan, you plan to fail! Along the same lines, prep food for the week so that you always have a healthy choice ready. Making eating for fat loss the EASY choice is KEY.

6. Sleep like it’s your job. Sleeping 8 or more hours each night has been shown to reset your hormones. This is great for fat loss as sleep lowers fat storing hormones and raises fat burning hormones. It helps you detox, it helps you recover from your workouts and build muscle, it enhances your mood, it gives you energy, and it slows the aging process. Are you convinced to try to get in your 8 hours of sleep yet??

7. Find ways to de-stress. Sleep is the #1 way to de-stress, but other ways are to relax by taking leisure walks, doing restorative yoga, taking a bubble bath, getting a pedicure, and reading. De-stressing lowers cortisol which helps with fat loss.

8. MOST IMPORTANT: Get your mind right! Try not to think of fat loss as an all or nothing venture. There are ebbs and flows with it like anything else, AND it takes practice. You must be willing to stick with any plan longer than a few days or a couple of weeks before deciding it doesn’t “work.” Create good habits, be consistent with them and be patient. This is the formula for success. With this mindset of controlling only what you can (which is your own behavior and choices), you’re able to let go of the uncontrollable (the outcome). Once you control your own choices and practice making good ones, results will soon follow.

Implementing these EIGHT tips will help you be summer ready!

If you would like more specific guidance, join the next FASTer Way To Fat Loss Program coached by my friend and top coach, Amanda Tress!

She will teach you how to effectively burn fat by helping you implement the following:

  • Eat the right nutrients, at the right time, for the right reasons
  • LIFT heavy to develop lean calorie-burning muscle
  • Engage in fasted cardio and HIIT/metabolic training
  • Maintain the proper mindset

    Summer Tips

    Coach Amanda

FASTer Way To Fat Loss Program is designed to help you consume carbs at the right time to build muscle, burn fat, and take control of your hormonal imbalances. Amanda’s online boot camps fill up in a matter of days, so don’t miss out! Once the program is full, she will close the doors until the next round. So, grab your spot today, before they’re all gone!


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