Archive for May, 2012

Stop Weekend Splurging!

Friday, May 25th, 2012
Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor

I have to admit, I’m a weekend overeater.  I do so well eating clean during the week and I’m noticing good changes in my body.  Why is it that I lose self control on the weekends?  I know I don’t feel good after I do this, so why is it that I just throw the feelings of progress, achievement and being healthy out the window for 2 days?  I trust I am not alone in this horrible habit.  I decided to do a little research to find a few ideas on how to prevent overeating on the weekends.  Here are some good ones to help us all out:

Here’s a few strategies I’ve implemented to help with overeating on the weekends.

1.  Keep busy with activities – The more I am outside and involved in various activities, the more I do not think about food.

2.  Plan your weekend menu prior to the weekend.  That way you know what you’re planning on eating … it sets the expectations for yourself.  You may want to try grilling out with lean meats and incorporating lots of fresh fruit and vegetables.

3.  Try to eat foods that keep you feeling full longer or provides you with enough volume to stave off hunger.  An example is to eat proteins (lean meats, protein bar, protein shake) OR eating watermelon (1 cup is 46 calories) or green beans (1 cup is 34 calories) … so indulge!

4.  Think positively and remind yourself why you are doing this.  It may help to remember that making appropriate choices on the weekend is a way to reward yourself and be kind to you!

5.  If you’re going out to dinner, search online or call ahead for some healthy menu options.  Explain to them you would like to visit their establishment but are on a plan to lose weight and eat healthy.  Ask them what menu items they recommend in helping you succeed.

6.  If it is a dinner party, just enter into a little casual conversation about what the meal plans are.  You have many options.  You can plan your calories accordingly around the menu, you can explain to the host that you are losing weight and need to eat healthy and ask if they mind if you bring your own entree, etc.  Most people are thrilled to help you …

Tips from Ranae on

I’m going to try a few of these tips over the holiday weekend!

Happy Memorial Day Everyone!


Flip the Switch

Monday, May 14th, 2012
Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor

We all get bored with our workout routine once in awhile.  A lot of people don’t switch it up because they aren’t sure what other options they have.  Listed below is a way to “Flip the switch on routine boredom”.

“I have to honest with you, there are days when I’m getting ready for the gym and I’m just not feeling it at all.  This happened the other day, and not a single cell in my body wanted to be surrounded by the same old cardio machines and weights.  So I asked myself, “what would make me happy?”  I love Zumba.  So instead of dragging myself halfheartedly through my regular workout, I popped in a Zumba DVD and danced my heart out.  Not only did I have a blast, but I was dripping with sweat afterwards and burned almost 600 calories!

All too often, we get caught up in the same old routine.  When our excitement for a workout goes down, so does the intensity- that’s when results come to a screeching halt.  For a well-rounded physique and to keep things fresh, incorporate what makes you happy into your workout.”

If you always:

1. Run 5K on the Treadmill:

Hit the park or pavement for some outdoor interval training.  Use landmarks such as streetlights, trees or hills as markers for your sprints.

2. Strength train, then do cardio:

Combine the two with a heart-pounding plyometric routine!  You don’t need anything but an open space and a lot of energy to do burpees, pop squats, mountain climbers or jumping jacks.

3.  Kill an hour on the bike:

Take a spin class!  The intervals and motivating instructor will help you burn way more calories – no distracting TVs!

4.  Do the same ol’ weight routine:

Make a circuit using your favorite moves to elevate your heart rate and save tons of time.

Article by: Miryah Scott-Oxygen Magazine