Weight loss continues to top New Year's Resolutions list

Most of us look to the new year as a time of reflection and an opportunity to better ourselves both internally and externally. For most Americans, weight loss and getting fit are important resolutions to make and one of the hardest to keep. Of those that make New Year's resolutions only 22% will actually reach their goal, according to experts. Here are some tips to help you stay on track to your fitness and weight loss goals in 2011.

-Hire a personal trainer.  Putting a padlock on your fridge door and cleaning out the self-help section at the local Borders is just not enough. By hiring a personal trainer you are fully committing to working out with a coach on a weekly basis. This will not only keep you motivated but will ensure that you are getting the most out of your workout and are continuing to stay on track with your better eating habits.

-Set realistic goals.  There is nothing wrong with setting the bar high. However, trying to drop 50 pounds within a month is not only unrealistic but dangerous. Try instead to make set an overall goal and short term goals as well. Keep a journal to help you stay on track and motivated.

Work with a Lifestyle Coach.   If you are a little short on funds and cannot afford to hire a personal trainer, then working with a lifestyle coach is the next best thing.  Most Lifestyle Coaches provide tips and tricks on eating including how to shop for healthier foods while navigating through a sea of labels at the grocery store.  As part of their services, you get inspirational phone calls and emails designed to help you stay motivated.

Holidays no time to start dieting

Health experts warn that taking on extreme dietary restrictions or what is also known as “crash dieting” during the holidays could kick up your stress level and actually cause you to gain that unwanted weight instead of shedding those extra pounds. This doesn’t mean that you should go buck wild and set up camp near the dessert table. What it does mean is that you should be aware of your caloric intake and enjoy minimal amounts of your favorite foods. By reducing your portion size, you can still have a taste of your favorite whipped mashed potatoes or Grandma’s pumpkin pie.  More importantly, you should stick to your current exercise routine and not stray from those needed workouts. This will help lower your stress level and allow you to burn off those calories from your favorite indulgence.

*As always, be sure to consult your physician before beginning any new diet or exercise routine.

Don't take a holiday break from exercise

The holidays can be a stressful time.  Combine family obligations, the pressure of gift buying and work place parties and you’ve got a recipe for disaster.  One of the easiest and healthiest things that you can do to curb that stress is to incorporate or continue your exercise program.  This doesn’t mean that you need to run out and join a gym.  Here are some easy cardio exercises that you can literally do in your own backyard. 


 

Take a hike.  Your local parks and recreation departments offer hiking trails and paved walking paths. Connecting with nature will refresh your spirit and walking works major muscle groups that will enable you to burn more calories.

Park farther away at the store and take the stairs instead.  Knock a few extra calories off that latte by opting for the stairs rather than the elevator.  Stairs are a great workout  and will help tone those legs.

Walk/job your neighborhood.  Grab a friend or neighbor and walk your own streets.  To track your distance drive your route first in your car to see how far you’ve gone.

Use your strength.  You don’t need a whole weight set in your house to workout your upper body or abs.  Find a soft carpeted room and do pushups and sit-ups in the comfort and privacy of your own home.

Workout DVDs/Videos.  There are a plethora of workout routines out there that incorporate fun activities such as dance, yoga and other high-impact workouts.  Choose the best one that you think you will stick to doing at least three times a week.

Remember, always consult a physician before beginning any new exercise routine.  For more tips and tricks on exercise and healthy eating click here

How to avoid calories and overeating this Thanksgiving holiday

The holiday season is especially a tough time to eat healthy and avoid over indulging in favorite foods.  I mean who can resist sweet potato casserole, or heaping piles of turkey topped with gravy? You don’t have to forgo your favorite dishes this Thanksgiving holiday. Here are some tips to help you avoid over eating and added calories.




Don’t skip breakfast or lunch.  Most people believe that by starving themselves before the big meal, they will avoid calories. This will cause you to overeat and cause your body to store additional calories. By eating a combination of fresh fruit or vegetables and protein, you will give your body energy and eat less prior to the "big meal."

Exercise prior to partaking in your Thanksgiving meal.  Exercising before your meal with help your metabolism kick in, allowing you to burn more calories.  Exercise is also a great way to suppress your appetite and relieve stress.

Hydrate.  Be sure to drink at least two eight ounce glasses of water before eating. This allows your body to address any hydration issues and helps to make you feel fuller.

Eat single portions and pass on seconds.  Don’t overload your plate.  Take one single scoop of each item and eat only until you feel full.  Remember, you will have those leftovers to enjoy the next day!

Forgive yourself for the extra calories.  It’s easy to beat yourself up for over consuming , but one meal is not going to hurt you in the long run.

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Wendy's launches a "healthier" and more flavorful fry

In an effort to attract a more health conscience consumer, national fast-food chain, Wendy’s announced that it’s new fry, would now be made with sea salt and cooked with the skins on them.

The company is trying to appeal to a more health-conscience crowd that would otherwise pass on the fried starch.  But before you grab those car keys and make your way to the drive thru, remember that these fries may contain more sodium than the original medium-sized fries. So far, Wendy’s new flavorful fries have received some positive response as to it’s taste, but for right now you may want to sub for the salad if you are looking for a healthier alternative.

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Fitness and health tip of the week: shopping healthy

The holiday season is upon us, and with that comes the temptation to overindulge, or worse, rely on quick and easy (processed) foods. Yes We Can II Fitness wants to help you eat healthier and keep your calories in check. Here is a simple tip that will keep you looking great in that black party dress.

Shop the outside of the grocery store. Look closely the next time you are at the market. Notice that your fresher ingredients such as dairy, meats, and fruits and vegetables are located on the outer perimeter of the store. By shopping on the outside of the aisles, you are avoiding processed foods which can contain high amounts of sodium and sugar. While these meal helpers may seem like a quick fix, most are chock-full of unwanted calories.

Be sure to check back later in the week for our workout tip of the week.

Why fad diets don't work

We are all guilty of taking the easy way out when it comes to losing weight. Honestly, if there was a single pill out there that could replace healthy eating and exercise, the gyms would be empty!
Throughout the year, millions of people are slimming down for that summer vacation, little black dress or annual resolution. Whatever your reasons for weight loss, here are some reasons to avoid the fad diet route and take the higher road that leads to an overall healthier and more fulfilling life.

-Low calorie fad diets can effect the way that your body knows how to burn calories. After just a few weeks on this diet and your basal metabolic rate will get confused and drop. Our bodies are designed to start burning our muscles when they think that we are starving, which will cause you to lose all that definition that keeps your body looking taut at any age.

-Lower caloric intake will change the way that your body burns fats. The more you loss and gain weight, the more likely you are to become fatter each time. Which is not only unhealthy but the exact opposite effect that you want in the long or short run.

It’s not easy to find the right path to healthy eating and exercise, so if you are seeking some guidance, then a Lifestyle Coach may be the best option for you. Lifestyle coaches help you: stay motivated, teach you how to eat AND shop for healthy foods, and provide the best exercise regimen to fit your needs.

Welcome to YWC II Fitness blog

Thank you for visiting the new Yes We Can II Fitness blog! Our goal at YWC II Fitness Services is to provide individuals with Lifestyle Coaching and Personal Training to help them reach their life goals.  Join us each week as we offer insightful fitness tips,  healthy eating suggestions and the motivation and insight to help you live a fulfilling and healthy life!