Ask the Trainer

Featured Tips

Ask the Trainer

Are you working toward your diet and fitness goals every day?  If not, what are you waiting for?  No matter how busy your life is, no matter how many outside commitments you have, your commitment to your own health and well being is THE most important one you can make.   If you’re not happy and comfortable in your own skin, it will be difficult for you to be the best ‘you’ you can be in other areas of your life as well. 

What are the current challenges you face in trying to eat right and get the right amount of exercise into your schedule? Are there certain obstacles standing between you and your fitness goals? In the spirit of the old adage, “misery loves company”, we want to hear your health & fitness challenges; chances are if you are struggling, there are plenty of others that are feeling bogged down by the same factors.   One reason people often fail in sticking to a fitness plan is lack of support.  We don’t want to see that happen, so if you have a question or a specific issue you’re dealing with, whether trying to lose weight or maintain your current weight, please submit your comments so others in our online community may benefit! 

 

 - Eat multiple small meals throughout the day. While we may have been told as children to minimize snacks between our three square meals, it is now proven that spreading your food intake throughout the day will keep your blood sugar at a more even level and keep your internal furnace burning.  Eating at regular intervals is easy when you keep things like fresh cut veggies, fresh fruit, small containers of cottage cheese, string cheese and yogurt on hand. I personally like to try to keep my between-meal snacks either a fresh fruit or veggie or a protein of some sort. For example, after a moderate breakfast consisting of a soft boiled egg on an english muffin with a slice of cheese, a cup of coffee, yogurt and my vitamins, I will then have a banana around 10:30am, then lunch around 12:30, another protein-based snack or raw carrots at 3:00, then dinner at 5:30. Because carbohydrates are thought to help you sleep, a serving of whole grain crackers is my nighttime snack.  Following a plan such as this will keep you satisfied throughout the day and you may find it will even smooth out any mood swings you find yourself having due to the ups and downs of your blood sugar when you go too long without fueling your body.

 

 - Drink your water!!! Whether you drink the suggested eight glasses of water per day, or you go with the ‘half your body weight’ in ounces of water per day, don’t forget to up your intake by 2 glasses for every cup of coffee you may drink. Having plenty of water through the course of your day will help rid your body of toxins, maximize the absorption of vitamins and minerals and help your skin look its best!

 

 - Downsize your plate size! When eating at home, opt to use a smaller salad plate instead of a large dinner plate. By placing the appropriate portions on a smaller plate, you will feel as if you are eating a big meal, whereas if you put this same amount of food on a full size dinner plate, you may feel like you are depriving yourself. It’s just a psychological trick, but it works.

 

 - Sit down at the dinner table when you eat and take your time!  Moms in particular are guilty of eating on the run, which often means standing at the counter or over the sink while the family dines at the table. Sitting down and eating slowly will allow you to properly chew your food, taste what you are eating, and allow your body to properly being the digestion process. Setting your utensils down between bites is another technique that will help you slow down, warding off any potential heartburn or other discomfort that comes from downing your meal too quickly.

 

 - Get out and walk! Once you’ve allowed a half hour or more to pass after dinner, get out and go for a walk! No one says you have to speed walk for the benefit to be there, but walking after a meal helps aid the digestion process and will leave you feeling refreshed and not bogged down by your meal. There’s something relaxing about taking a leisurely stroll around your neighborhood after a good meal. This will help you sleep better at night as well.

 

 - Don’t expect overnight miracles. The road to fitness and weight loss is a long one, but is well worth the trip. Take it one day at a time, don’t punish yourself for minor setbacks, and reaffirm your commitment to a healthier you every day!