Tag Archive for: top fitness trainer
Summer eating doesn’t have to be stressful. In fact, you can enjoy the sun, sand, heat and treats without adding to your waistline you worked hard for. Here is a list of common nutrition mistakes that most of us are guilty of making at times, and easy ways to fix them so you don’t have to stress this summer:
1. The mistake: Eating salty snacks
The problem: Salty snacks (think processed snack foods, particularly those in packages such as chips, pretzels, cookies, etc.,) cause bloat as your body retains water to help to dilute the salt. The result is an unpleasant swelling in your belly, face and extremities.
The fix: Swap chips, pretzels and other snack foods for a satisfying bite that doesn’t come in a package. Think crunchy veggies and crisp sliced apples. Choose a lower-calorie dip such as hummus and, whenever possible, choose low-sodium varieties. Or try Greek Yogurt Veggie Dip for veggies. Consider dipping apples in yogurt or in a dollop of nut butter, or munch on a single handful of crunchy almonds with the apple slices. Try roasted chickpeas or air-popped popcorn or frozen grapes with an ounce of low-fat cheese.
2. The mistake: Drinking too much alcohol
The problem: Beach vacations and cruises tend to provide many opportunities to indulge in alcohol, especially sugary drinks such as margaritas and piña coladas. But one seemingly innocent 10-ounce margarita could set you back more than 500 calories, nearly a third of the total amount of calories many women who are hoping to lose some weight should consume in an entire day. And tropical drinks often have similar calorie counts. Alcohol also tends to make you feel hungrier, thirstier and less concerned about what you’re eating. This is a triple whammy that can make you quickly pack on the pounds.
The fix: First, start with a plan. Before you start drinking, decide exactly how many alcoholic drinks you’ll have per day. Ideally, women should aim for one drink per day, and men should aim for no more than two. Simply setting a limit can help prevent you from overindulging. To help you to stick to your limit, start with a calorie-free beverage such as seltzer, and then alternate alcoholic beverages with non-caloric ones. Also, try to eat a bit lighter, healthier meals throughout the day to balance out the added calories from the alcohol.
3. The mistake: Indulging in too many sweet treats
The problem: Sweet treats are typically packed with calories and are often high in fat, as well. And an equally large problem is that sweets don’t keep you full, while giving you an energy rush followed by a crash. Energy dips often result the need for a quick pick-me up and an increased craving for even more sweets, so you end up overeating, often on junk food.
The fix: Take advantage of naturally occurring sweets to satisfy your sweet cravings. Naturally sweet foods without added sugar (think: fruits and treats made with them) are typically much lower in calories than those with added sweeteners. Plus, sweets from fruits are packed with nutrients. As veggie-loving registered dietitians who have a sweet tooth that we work hard to keep in check, we’re all too familiar with the temptation to cool off with cold, refreshing sweet treats such as ice cream, frozen yogurt and slushes. Having alternative fixes is what saves us from getting in over our heads. Blended frozen fruit or combined with yogurt or nut milks work wonders. If you’re feeling especially motivated, try cooling off with a large glass of fruit-infused water. Otherwise, a fresh fruit smoothie including a cup of berries, yogurt and add-ins such as cocoa, cinnamon or ginger can turn the flavor up a notch.
4. The mistake: Indulging in too many sweet treats
The problem: Because you sweat a bit more in the warmer months, you need to be mindful to replace the lost water. When you don’t properly rehydrate, you may feel lethargic, as water is needed to create energy. You also mistake thirst for hunger and overeat when you really just need a glass of water.
The fix: Be sure to eat plenty of veggies (they hydrate you) and aim to drink roughly half your body weight, in ounces—and even more if you’re spending time outside. So, if you weigh 150 pounds, aim to drink about 75 ounces of water daily. The good news is if you aren’t a fan of water, a little bit of flavor from fruits or veggies can add both variety and some extra vitamins as well.
5. The mistake: Crash dieting
The problem: Crash diets provide far too few calories to maintain adequate energy levels and too few nutrients for good health, so they typically create fatigue, grogginess and crankiness after the first few days. Plus, most crash diets backfire when they’re over, creating a quick rebound to a higher weight than before the diet started. If crash diets are your jam and your go-to for looking “swimsuit ready,” it’s time to try something new.
The fix: Focus on eating healthy, well-balanced meals by filling about half your plate with vegetables and rounding out one-quarter of your plate with wholesome carbs such as fruits and whole grains, and the other quarter with lean protein such as fish, pulses (legumes), and low-fat dairy or other calcium-rich foods. This way you’ll weed out the foods that aren’t good for health and that pack on pounds, while consuming a lower-calorie diet that fills you with health-promoting nutrients.
Adapted from: www.acefitness.org/blog/5989/5-nutrition-mistakes-to-avoid-this-summer
Eat and Exercise the Right Way, Away From Home
Vacation season is here! You deserve a break, after spending the last few months becoming a fitter, healthier you, right? While vacation is a time to relax and take a break from work, stress, and the usual routine, it shouldn’t be a break from your healthy habits.
With a little planning, you can enjoy your vacation and still maintain your current weight and fitness level. Whatever your plans – a family road trip, a tropical cruise, a sightseeing tour, or relaxing on the beach – you can avoid packing on those dreaded vacation pounds by packing some healthy foods and workout gear instead.
Roadies
If you’re traveling by car, you’ve already spent a lot of time planning your course. We all want to make good time, but it’s also important to schedule several breaks into your itinerary, especially if you have kids:
- Pack a cooler full of healthy snacks, and even complete meals such as Fit Chow. Chopped veggies, fresh fruits, bottled water and LaCroix (my favorite), Greek yogurt, low sodium turkey/beef jerkey, air popped pop corn, and nuts/seeds.
- Don’t skip meals, and try not to go more than 4 or 5 hours without eating. Being famished at mealtime may hinder your ability to make healthy choices and trigger overeating. Plus, constant energy levels will keep you alert at the wheel.
- Avoid eating full meals in the car. Take time to stop, relax and enjoy your meal. This way, you can pay closer attention to your hunger and satiety signals.
- Plan exercise and stretching breaks as well. Just three 10-minute pit stops add up to 30 minutes of activity. Go for a quick jog or walk, stretch and run around with the kids. Back in the car, you’ll be more alert and energetic.
- Avoid coffee and caffeinated drinks. While they do give you a short energy burst, the drop when caffeine wears off can make you even more tired. For stable energy levels, drink plenty of water and eat healthy, whole foods that keep blood sugar levels from spiking and dropping.
- Be wary of fast food and roadside restaurants. If you have no other options, choose the healthiest possible items and keep portion sizes small. One way to avoid excess calories and fat is to hold the mayo, special sauces, cheese and dressings. Also opt for non-breaded and non-fried items and kid-sized portions.
Frequent Flyers
Despite appearances – a plethora of fast foods, snacks and lots of sitting around – flights and airports offer plenty of nutritious food and opportunity for activity, if you know where to look:
- Try to eat a healthy meal before you arrive. You’ll be less likely to munch on high-calorie snacks just because they’re around or you’re bored.
- If eating in an airport, it’s worth it to spend the time searching out healthy foods. Look for salads, fresh fruit, vegetable-based soups and baked chicken.
- While trekking through the airport, take every opportunity for extra movement. Use the stairs, pass on the people movers and carry your own luggage.
- Instead of sitting around before boarding the plane, use the time to walk. You’ll arrive early enough to fit in 15-20 minutes of walking, so take advantage of it. After all, you’re about to sit for an entire flight.
- Call the airline 48 hours in advance to see if a meal is offered. Typical in-flight dinners can have as many calories (over 1,000) as a fast food meal, and even more fat! Special order a diabetic, low-fat, vegetarian, child, or religious meal. Or, pack your own lunch to ensure you get exactly what you want.
- Flying can easily dehydrate you, so drink plenty of water. Drinking one glass per hour in flight will ward off dehydration and jetlag.
- It’s okay to get up and walk through the aisles a few times when you are feeling antsy during a long flight.
Cruise Control
Cruises offer so many opportunities for fun and exploring. But they are also known for their rich, gourmet food that is available round the clock. You don’t have to totally deprive yourself to stay in shape. Moderation, along with participation in the many opportunities that cruises offer for fitness, will keep you sailing smoothly:
- At buffets, fill your plate only once. Load 50% of your plate with vegetables and choose small portions of other foods you want to try.
- If you splurge and eat a rich meal, try to balance it out with a healthy, vegetable meal. Eat lighter the rest of the day.
- If ordering dessert, don’t make it a daily habit. And when you do, split it with someone else.
- Most cruises offer a healthier “spa menu.” Order from this when you can. And, when ordering at any meal, be very specific about what you do and do not want. You can omit ingredients and specify how you want something to be cooked (steamed instead of fried).
- Plan for fitness every day. Cruises usually offer complete gyms, aerobics classes, trainers, running tracks and pools. Go dancing in the disco in the evening and play plenty of beach games when docked. Take a morning walk around the track while enjoying the sights and fresh air.
Staying Inn Shape
As the demand for healthy eating and exercising rises, hotels are responding to their guests. There’s no reason not to work out or eat right just because you’re away from home. Calling ahead and working with the concierge will help you find all the things you need to make your vacation a healthy one:
- When checking in, refuse the mini-bar key. Not only are the prices outrageous, but the choices are not the healthiest. Instead, find a nearby health food store or grocery and stock up on good-for-you snacks. If your room/floor has a fridge or microwave, you can also get enough foods to prepare healthy meals. If a coffee maker is all you get, buy instant soups or oatmeal and prepare them with the hot water.
- If ordering room service, be specific about what you want, whether or not it is on the menu. Most places will accommodate your healthy requests and substitutions.
Before leaving home, find out what fitness opportunities the hotel offers. While most will have a pool, others may offer tennis, walking paths, bike rentals and full gyms. Then, pack the appropriate clothes, shoes and gear. - If your hotel does not have a gym, ask if they are affiliated with a nearby local gym. Many will offer day passes at a discount for hotel guests.
- Ask the concierge about healthy restaurants, markets, parks, trails and maps.
Design your own hotel room workout. All you need to pack is some lightweight, cheap equipment: resistance bands, a jump rope and a sticky mat. Most bands will come with illustrated exercises. You can also do push-ups, crunches, lunges, squats and triceps dips on a chair. - Remember to pack walking shoes, a swimsuit, exercise equipment and loose, comfortable clothing. And with all that time in the sun, don’t forget shades, a hat and plenty of sunscreen.
It’s worth the time it takes to plan ahead for a healthy trip, but be realistic. You probably won’t lose weight on vacation, but maintenance is possible. Remember, vacation (like exercise) should be fun! Try new things, sightsee on foot, go rock climbing or surfing, and definitely enjoy the good food without total deprivation. Being healthy is a lifestyle, not a quick fix. So, follow these tips to return home with plenty of memories and souvenirs, not extra pounds.
Adapted from,
Nicole Nichols
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=231&page=3
We hear all about the importance of eating fruits and veggies (6-10 servings a day) and for most people the fruit part of it is a no-brainer—it’s the vegetables that are a struggle. But if you throw some veggies into a blender with some fruit (which will mask the taste of the veggie), then getting your daily greens can be downright tasty.
Why does it seem that green leafy veggies are more important than other veggies? Well, they are and they aren’t. All veggies are important, and consuming a wide range of colorful veggies every day will give your body a larger variety of vitamins, minerals, phytochemicals and antioxidants. Each color group is dominant in a certain type of antioxidants; for example, tomatoes are a great source of lycopene and butternut squash is rich in beta-carotene. Blueberries are full of anthocyanins and greens are good sources of carotenoids and flavonoids. A diet that’s as colorful as the rainbow will help reduce inflammation, blood pressure, cholesterol and the risk of cancer, as well as give you energy and make you more successful at achieving your weight goals.
Green Smoothies 101
We have a pretty simple formula for making green smoothies: leafy greens + liquid base + fruit + superfood. Make sure to blend up the greens with the liquid first and then add the rest of your ingredients and blend until smooth. If you are looking to make a complete meal in a cup, add a source of protein and a healthy fat (avocado, coconut oil/butter or nut butter).
Lean and Green Smoothies
Makes 1 serving
1 cup unsweetened vanilla almond milk
2 cups baby spinach
1 banana, frozen
1 Tbsp. chia seeds
ice
DIRECTIONS:
Place everything except ice into a blender and blend until smooth. Add ice cubes, a few at a time, until desired consistency is reached.
Anti-inflammatory Smoothie
Makes 2 servings
6 ounces coconut water
1 cup baby spinach
1 pear
1 apple
1 tsp. fresh ginger
¼ tsp. ground turmeric
Juice of half a lemon
Pinch of cayenne pepper
ice
DIRECTIONS:
Place everything except ice into a blender and blend until smooth. Add ice cubes, a few at a time, until desired consistency is reached.
Hydrating Smoothie
Makes 2 servings
8 ounces coconut water
1 cup baby spinach
1 cup de-stemmed kale
1 cup frozen pineapple
1 cup frozen mango
Juice of half a lime
1 Tbsp. chia seeds
DIRECTIONS:
Blend ingredients in order listed until smooth.
Energizing Smoothie
Makes 2 servings
1 cup unsweetened vanilla almond milk
1 cup baby spinach
1/2 frozen banana
15 frozen green grapes
1 tsp. chia seeds
1/2 tsp. matcha (green tea powder)
DIRECTIONS:
Blend ingredients until smooth.
Adapted from:
http://www.acefitness.org/acefit/healthy-living-article/60/5235/4-green-smoothie-recipes-to-kick-start-your/?utm_source=SilverpopMailing&utm_medium=email&utm_campaign=ACE-Fit-Life-02-04-2015&utm_content=Consumer+Outreach&spMailingID=22081608&spUserID=Nzc3OTkyMjU3NTcS1&spJobID=500424344&spReportId=NTAwNDI0MzQ0S0
Eating fresh produce is the best way to obtain the nutrients that support optimum health, but the pesticides used on many crops remain a major health concern. This is the primary reason why at Fit Chow we use produce that has never been treated with pesticides. By choosing organic foods, you can reap the health benefits of fruits and vegetables without exposing yourself and your family to potentially harmful chemicals. Pesticides present real health risks, particularly to children and those with health concerns. The toxicity most commonly associated with pesticides in animal studies include disruptions in the normal functioning of the nervous and endocrine system, and increased risks of cancer (http://www.drweil.com).
You may be familiar with the term “Dirty Dozen”. This is a list of produce (fruits and vegetables) used to identify the produce with pesticide residue found in them. If you don’t want to eat bug and weed killers, when shopping on your own you most definitely want to purchase organic or pesticide free versions of the produce listed on the the Dirty Dozen. However, rest assure, at Fit Chow you will only be served organic and/or local pesticide free fruits and vegetables.
The Dirty Dozen
Environmental Working Group’s Dirty Dozen™ list of produce includes apples, strawberries, grapes, celery, peaches, spinach, sweet bell peppers, imported nectarines, cucumbers, cherry tomatoes, imported snap peas and potatoes. Each of these foods contained a number of different pesticide residues and showed high concentrations of pesticides relative to other produce items.
In particular:
Every sample of imported nectarines and 99 percent of apple samples tested positive for at least one pesticide residue.
The average potato had more pesticides by weight than any other food.
A single grape sample contained 15 pesticides. Single samples of celery, cherry tomatoes, imported snap peas and strawberries showed 13 different pesticides a piece.
The Clean Fifteen
Environmental Working Group’s Clean Fifteen for 2014 – the produce least likely to hold pesticide residues – are avocados, sweet corn, pineapples, cabbage, frozen sweet peas, onions, asparagus, mangoes, papayas, kiwis, eggplant, grapefruit, cantaloupe, cauliflower and sweet potatoes. Relatively few pesticides were detected on these foods, and tests found low total concentrations of pesticides. So when shopping, if cost and saving a some money is a concern for your family, you may choose to use the conventional versions of these produce items.
Notable findings:
Avocados were the cleanest: only 1 percent of avocado samples showed any detectable pesticides.
Some 89 percent of pineapples, 82 percent of kiwi, 80 percent of papayas, 88 percent of mango and 61 percent of cantaloupe had no residues.
No single fruit sample from the Clean Fifteen™ tested positive for more than 4 types of pesticides.
Detecting multiple pesticide residues is extremely rare on Clean Fifteen™ vegetables. Only 5.5 percent of Clean Fifteen samples had two or more pesticides.
Source:
http://www.ewg.org/foodnews/summary.php
Live Life Fit
Client of the Month
Nicole Hogan
January/February 2014
We have a first ever three month streak for Client of the Month at Brad Kolowich Jr’s personal training studio. Nicole Hogan, 28, a full-time nurse at Children’s Healthcare of Atlanta and an O.R. Nurse at Atlanta Plastic Surgery Specialist has been working non-stop in pursuit of competing in her first ever NPC Bikini Competition. Through the holiday’s, Valentines, snow storms (and being stranded at the hospital), her birthday, illness and other special events, Nicole has let nothing be an excuse for reaching her goals she has set in place. Nicole stays consistent with her workouts in the studio and on her own. Since the start of the year, she has learned to take her nutrition to another level—prepping meals, counting her macronutrients more diligently, weighing and measuring everything to meet her ideal macronutrient make-up, and she even completed a trial run through of the dietary process to get stage ready! This vigorous two week process involves sodium loading, then sodium depleting, water loading and then water depleting, and finally carb depleting and carb loading—and Nicole tackled it flawlessly! A year after beginning her fitness journey, Nicole is in the best shape of her adult life. In the picture above she has photographed her abs in March 2013 and again in February 2014. She is a true testament to Richard G. Scott’s quote about consistency, “We become what we want to be by consistently being what we want to become each day.” Nicole will be competing March 21-22 in Pensacola, FL in the Panhandle Showdown Championships National Qualifier in hopes of receiving her national qualification to compete in other future National NPC Bikini events. We wish you the best of luck Nicole!
Brad Kolowich Jr. Personal Training Studio boast many special features that sets it in a class of it’s own in the arena of training studio’s in Atlanta. As mentioned in Atlanta’s 2012 August edition of Jezebel Magazine, one particularly unique quality at Brad’s studio is the inclusion of a line of healthy treats, :anyWhey Treats. Baking and cooking has always been a hobbie/passion of mine (just ask my parents who had to instate the rule, “you make it you eat it and clean it”). My combined passion for baking, health, nutrition and fitness birthed my new idea to create a treat that wouldn’t spoil your waistline, would satisfy cravings for sweet treats, provide the body with the necessary pre/post workout fuel to aid in recovery, boost metabolism and aid in the release of body fat while preserving muscle tissue. :anyWhey Treat’s menu changes frequently at Brad Kolowich Jr. Studio’s. Below is a sample menu.
: anyWhey treats
Featuring: all natural, healthy and energizing pre/post workout treats
Energy Boosting Protein Cake Pops, $2.00 each
for orders, contact Mandy Malool, mandy@bradkolowichjr.com
Nutrition (approximately per ball): Calories 57, Fat 2.75g, Carbohydrates 5g, Protein 6g
Protein Bars………$2.00 each
Peanut Butter Cheesecake
(Oats, Vanilla Protein, Peanut butter, Cheesecake flavoring)
Chocolate Almond Delight
(Oats, Chocolate Protein, Almond Butter, Coconut extract)
Lemon Bar
(Oats, Vanilla Protein, Almond Butter, Lemon Flavoring)
(Nutrition varies per bar) Approximately 100 Calories, 2g fat, 10 Carbs or less, 10g protein
“AB-Attack” Fit Camp
Coming September 2012
30 minutes of intense Ab-focused training.
Guaranteed to help reshape your midsection!
Starting at $10/session*
September Fit Camp Schedule
1st Session begins September 11th @ 6:30pm
September 13th @ 6am and 7pm
September 18th @ 6am and 6:30pm
September 20th @ 6am and 7pm
September 25th @ 6:30pm
*5 session commitment rate September. $15/individual session purchase.
bradkolowichjr.com
Mahi Mahi Fish Tacos
2 Mahi Mahi Burgers from Trader Joe’s
4 Reduced Carb Whole Wheat TJ’s Tortillas (These are my favorite new find at TJ’s! Each one only has 45 calories and 3 net carbs, and 7g of fiber!)
1/2 cup frozen fire roasted pepper and onion blend
2 cups broccoli slaw
1/4 cup fat free ricotta cheese
1 Tbsp Chipotle Mustard (Silver Spring makes a great one!)
Saute the Mahi Mahi burgers about 6 min on each side. Once cooked add the broccoli slaw to the pan and season with spices as you wish (for an extra fat burning kick add some red pepper). Mix the burgers and slaw together. In a separate pan, spray with cooking spray and heat to medium heat. While heating, in a small bowl mix the ricotta cheese and mustard. In the heated pan add a tortilla and a put a dollop of the cheese mixture on the tortilla. Heat for about 1-2 minutes and add some of the Mahi Mahi and veggie mixture to the totilla shell. Enjoy while its hot!
Quick, easy and absolutely yummy! Guaranteed to impress your Dad with this one…(He’ll never know if came from a box)!
Recipe serves 2. Nutrition Facts (per serving, 2 tacos)
245 calories, 8g fat, 29g protein, 27g carbs, 16g fiber (this is more than half of your daily required intake!)
Mandy Malool
B.S.Ed, ISSA-CFT