10 ways to avoid gaining weight during the Holidays.

10 ways to avoid gaining weight during the Holidays.

1)Control your own environment. When the party is at your house, try your best to set rules. Suggest you over ride the old traditions with new healthy ones. Stick to your plan even when others make you feel like you "have to have 4 desserts on the table". Or, " you must have green bean casserole instead of steamed green beans low fat Italian dressing drizzled on it ."

2)Research ways to make your Christmas meal as healthy as possible. Make mashed pots with chicken broth or 1% buttermilk instead of whole milk and a stick of butter.

3)Plot out your "bad meals". You know ahead of time when and where you will be going to Christmas parties. For that matter you know from past experience what they will have there to eat. Pick your battles wisely and decide to only eat a few bad meals out of all the parties you will go to. For instance, I have already decided that I will eat bad on the evening of December 13th because I am going to our Italian friends Christmas party and boy do those women bring of the food. I have already planned to partake in their cookies and wonderful Italian foods. I also plan on making Cinnamon rolls and fresh fruit salad on Christmas morning. That's another bad meal ( well, at least the Cinnamon rolls) I just can't sacrifice with my little boys.

4) Make the decision NOW to politely decline any offers to take home left overs. Even if your kids beg you....just say "no". If you are anything like me, you will find a way to take a slither of your child's left over pumpkin pie before you hand it off to him or her.

5)Practice mentally preparing yourself to make only one trip to the food buffet. Mentally go through it over and over in your head. Picture yourself sitting down, slowly eating and visiting, and then not going back a second time. If you are a person that already eats a lot and is know for going back again, and again, then people will take notice of your new habits. They may not say anything, but they will take notice.

6) Try hard to not let you food touch on the plate. Stick to the one starch, one meat, and one (or more)veggie rule when filling your plate. No piling!!!!

7)Drink a large glass of water before you start eating at the party or Christmas gathering. If you are still hungry after, then drink another large glass of water after your meal too.

8)Start your meal by filling your plate with the salad. Lots of people skip the salad altogether during the holidays. Plan on making that the first thing you go for.

9)Add and extra 15 minutes of cardio to your workouts. If you are already doing 30 -45 minutes of cardio then make sure you do between 45-60 minutes of cardio.

10) Weigh yourself twice a week instead of just once per week (only for the holidays). I can gain 3 pounds in one weekend on my mother -in -laws food when I am there. It doesn't take long to gain the weight, but losing it is harder. Reminding yourself of your current weight before you go to a party might prevent you from going back to the dessert table for a second helping.

Facing the fact!

I just ran my second marathon yesterday. Well, frankly, I ran 18 miles and then walked 8. See, I have always had trouble with ankle, knee, and hip pain on my right side. I attribute it to the fact that I pronate (flat footed) more on my right foot then on my left. I have had pain since I can remember as far back as high school basketball. I actually remember my coach making me temporary padding prior to my basketball games.

6 years ago when I started running I had the same issues again. In fact any prolong pressure on my feet will flare up pain on the inner part of my tibia bone. I know that if I am going to be baking all day that I cannot do it in my house slippers, I must wear my tennis shoes.

For some reason I decided to ignore the issue and train for a sprint triathlon, and 3 marathons from June to November. It has been hard on my foot and this last attempt at a marathon really proved to me that I need to face the facts about MY body. You see, when I say I am going to do something I always try to see it through. I had decided to do this last marathon even though I knew my ankle was stressed. I really thought things might go well and I would be able to put mind over matter and finish strong. Well, I finished, but not so strong. I just couldn't take the pain any longer and I started walking about mile 18. After that, every strike of my heel came with a painful strike. I just wanted to give up. As I started to see people pass me that I had passed early my mental state suffered more and more. I started crying 3 different times and kept thinking of stopping the next bike rider to have him call someone to come get me. My good friend Shelley came to cheer me on and I asked her to take me in her car. She refused because she knew I truly wanted to finish.

I know you are all thinking...isn't she a trainer? I know, I should know better. But I am just as human as the rest of us. I kept saying to myself...I paid for this and even though my foot hurts I am just going to do it because -A. I siad I was, and B. I paid money to do it.

U.S. Department of Health and Human Services Guidelines

The new exercise guidelines, released last month by the U.S. Department of Health and Human Services, are just in time to get an entire population moving during the cold months.

This is the first time that the government has issued specific guidelines on how much exercise, types and intensities are appropriate for people of all ages and physical conditions.

“The comprehensive recommendations for the nation reinforce what ACE (American Council on Exercise) has been encouraging Americans to do since its inception, which is to get regular physical activity,” said Dr. Cedric Bryant, Chief Science Officer at ACE. “Adherence to these guidelines could have a tremendously positive impact on public health since increasing one’s level of physical activity produces many benefits including weight loss, improved fitness and a reduced risk of heart disease and chronic conditions such as diabetes and hypertension.”

Adult Guidelines

According to the guidelines, most adults could gain substantial health benefits from 2 1/2 hours of weekly moderate intensity exercise, such as brisk walking or gardening. For more physically fit adults, 75 minutes of vigorous physical activity, such as swimming laps, hiking uphill or race-walking can offer similar health benefits in half the time.

Think you can’t carve out time for exercise during a busy day?

Research shows that even 10-minute bouts of heart-pumping activity are better than none at all. To regain lost lean muscle mass and strengthen weakening bones, which is part of the normal aging process, the experts recommend that adults also lift weights twice a week.


This is the first time that the government has issued specific guidelines on how much exercise, types and intensities are appropriate for people of all ages and physical conditions.

“The comprehensive recommendations for the nation reinforce what ACE (American Council on Exercise) has been encouraging Americans to do since its inception, which is to get regular physical activity,” said Dr. Cedric Bryant, Chief Science Officer at ACE. “Adherence to these guidelines could have a tremendously positive impact on public health since increasing one’s level of physical activity produces many benefits including weight loss, improved fitness and a reduced risk of heart disease and chronic conditions such as diabetes and hypertension.”

Women who are Pregnant

At least 2.5 hours of weekly moderate-intensity aerobic activity during pregnancy and after delivery, such as swimming, cycling on a stationary bicycle or working on an elliptical trainer. Fitter women can continue to perform 75 minutes of vigorous aerobic training a week given their doctor’s consent and adjustment of the exercise program over time.

Keeping Fit through the Holidays

So whether you’re aged 14, 25 or 70, an avid exerciser or a couch potato, it’s never too late to start exercising or to ramp up your current exercise levels. Most Americans don’t exercise enough, which isn’t only about fitting into a smaller size pant, but a matter of healthful and mindful living.

If you’re already approaching the holidays with a sense of resignation and entitlement to splurge, why not make a lifestyle change now and approach the New Year with a real sense of renewal of body and soul.

Go to http://www.health.gov/paguidelines/guidelines/default.aspx
for more detailed information.

New Bootcamp starting In soon

I am so excited about my new bootcamp class. I am working on securing a location...which is a mind draining process. Here are the top 5 reasons why a bootcamp is a great workout:
1. You need very little or no equipment to do it
2. You mix cardio and strength training in one hour of power
3. It incorporates the use of your own body weight to build strength
4. The workouts change on a daily basis to keep your body guessing and avoid burn out and a plateau.
5. It usually involves circuits and interval training which is the best way to maximize an hour work out.

My Man, our boys HERO

My hubby is cool, rugged, and I love it. He just did his first 50K trail run in the Ozark Mountains. it had 16 creek crossings some of which were knee deep. Here are some pics.

The transversus abdominus

I am always screaming at my clients about standing tall and pulling in the TVA(transversus abdominus). Here is a very scary picture on day five of Disney World. It is late afternoon and I am frustrated with the kids. Check out my posture after 5 days of walking.....Naval to Spine Mendy!!!!!!! A shout out to my hubby a big "thanks" for taking this picture.


The transversus abdominus is made of a wide band of fibers that wrap horizontally around the middle of the body. It forms a supportive girdle for the trunk, making it an essential muscle of core stabilization. Pulling in the transversus abdominus results in a reduction of diameter of the abdomen. In other words, it gives you a waist.

I ran in Tropical Storm Ike!!!!

Ya know, I don't have a very high pain tolerance. I hate cold rain, and wind gusts take my breath away like a little baby on a breezy spring afternoon.

Well, I have been training for my first marathon and God intervened for some reason....the weather was so bad they had to call the marathon off at mile 10. I was sooooo thankful because I didn't even want to run it once I woke up and realized just how bad it was outside. If is wasn't for my husband than I would have just turned my car right back around and went back to bed. I didn't though and it was painful...See pictures above. Check out a video of the parking lot...needless to say the route ended up being flooded.
On our way back home from St. Louis I got my planned back out and started planning for my next attempt at a marathon. The Gobbler Grind will be my first. It is in Olatha, KS the weekend before Thanksgiving. Hopefully we will not get a blizzard or anything.