Archive for December, 2010

HAPPY NEW YEAR!

Tuesday, December 28th, 2010

Hungry Girl’s Magical Low-Calorie Margarita                                                                           

(Entire recipe: 115 calories, 0g fat, 55mg sodium, 2g carbs, 0g fiber, <0.5g sugars, 0g protein = 2 Weight Watchers Points)

 

Ingredients:

3/4 cup Sierra Mist Free (or Diet Sprite Zero, or your other fave no-cal lemon-lime soda)
*1.5 oz. tequila
1 packet (two 5-calorie servings) sugar-free powdered drink mix, lemonade (like the one by Crystal Light) 2 tbsp. lime juice
Optional: lime slice for garnish and salt or no-calorie sweetener for rim of glass

 

Directions:

If desired, run some lime juice along the rim of the glass and dip into a dish of salt or sweetener. Mix all ingredients together. Pour over 1 cup of crushed ice. Optional: Garnish with lime slice. Enjoy. Serves 1!

*You can also make your margaritas alcohol-free. Each recipe, without tequila, contains around 20 calories!

 

This recipe is from www.hungry-girl.com

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Love Your Fit Life in 2011

Wednesday, December 15th, 2010

Kelly Kalbfleisch, NPTI Certified Personal Trainer

Manager of CoachMeFit Ann Arbor

Is sticking to your New Year’s fitness resolution a challenge for you?  If so, it’s probably time for a new approach.  Though that “January high” can be a great tool for kick starting your motivation, committing fulltime to a healthy lifestyle is the only way to a lean, fit body with lasting power.  More than 80 percent of people who lose weight eventually gain it back, according to a study by the University of California, Los Angeles, and that means you need a no-quit plan that will keep you inspired for life. 

The cycle of gaining and losing weight has been linked to hypertension (a risk factor for cardiovascular disease) in a study in the International Journal of Obesity.  So to keep the pounds off for good and boost your health too, follow these few tips.  They’ll make your weight training, cardio and clean eating fun, so that you’ll never slack, give up or regain.

Go Outside the Box

  • 1. Take a new fitness class.

Changing the skills you work on will improve the way your brain processes all the movements, researchers report in a recent issue of the journal Neuroscience.

  • 2. Experiment with a new vegetable every week.
  • 3. Try mornings.

Set a fit tone for your whole day by performing a light cardio warm-up and just 15 minutes of body-weight exercise in your bedroom before getting on with the rest of the items on your “to do” list.

Make It Social

  • 1. With your coworker.

Hit the treadmill together on your lunch break.  Cover your display screens, set the timer for 30 minutes and see who burns more calories.

  • 2. With your foodie friend.

Swap your favorite recipes and brainstorm ways to make them healthier (like ditching the white spaghetti pasta for zucchini strips the next time you have an Italian night- use your carrot peeler)!

Shake Up Your Routine

  • 1. Beat boredom.

Instead of relying on machines, add in a combination of dumbbell, resistance band and body weight moves to hit your muscles from multiple angles, using different modalities.

  • 2. Start your workout with a different exercise than usual.

Simply switching around the order of your regular routine can stimulate both your muscles and your mind, according to the American Council on Exercise (ACE).

Create a Fit Environment

  • 1. Choose a route home from work that passes by a gym.

Seeing others coming in and out in their fitness gear will get you pumped to join in.

  • 2. Find motivating quotes in magazines, books and on the internet.

Post them in places you’re most likely to see, such as above your desk at work or on the bathroom mirror.

  • 3. Write down a new fitness or nutrition goal each week.

Post your goal on the fridge.  Keep it simple, such as spending an extra 10 minutes in the gym each day or topping off your meal with an extra heaping cup of veggies.

Treat Yourself

  • 1. Buy a new pair of shoes.

Splurge on a new pair of running or performance shoes.  It will motivate you for your next workout.

  • 2. Download a new song.

It’s amazing what a catchy tune can do for your spirits.

Add more fun to your fit routine.  You’ll drop fat, improve your health and keep the pounds off- for good!

Article by Kasia Kurek and Sarah Tuff

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No Slacking

Tuesday, December 7th, 2010

By: Amber Tebeau, NASM CPT, Manager and Trainer CoachMeFit West Bloomfield

This is not the time to slack off on exercise and healthy eating.  As was stated in my last blog, on November 19, 2010, simply eating an extra 200 calories a day between Thanksgiving and the end of January will cause a 5 pound holiday weight gain.  With all of the hard work that you have done over the last year, it would be very discouraging to gain five pounds at the end of this year.   Amidst the activities and parties of this holiday season, make a commitment to yourself and to your health to stay true to your daily workouts and your healthy eating habits.  Be sure to try new, healthier recipes this holiday season.  Check out websites such as www.cookinglight.com, www.weightwatchers.com,  and www.hungrygirl.com  for traditional recipes with a healthier twist.  Also, find a buddy to keep you accountable.  This can be in the form of a personal trainer, a friend or a family member.  It is always more fun to workout with someone, and during this busy time of year it is essential to have accountability.

As we look forward to 2011, avoid making and breaking a New Year’s resolution to lose weight.  Today is the day to give yourself the best holiday gift you can, the gift of health.   Make a commitment to make a life change to live a more active healthier lifestyle.

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