How to avoid the fat traps at restaurants
Here are 5 tips to help you stick to your goal and still enjoy going out to eat. These tips will help you avoid the fat traps and calorie bombs at your favorite restaurant.
1. Just say NO to the bread basket. Tell the waiter to not bring the bread basket to the table or if you are with people who want the bread basket, have the basket left at the opposite side of the table from where you are sitting and cover the bread with a napkin so you can’t see it. Saying no to the bread basket will save you a lot of calories
2. Share your entree. As we all know restaurant portions are HUGE. So share your entree with your spouse or a friend it will reduce your calories and your both saving money.
3. Pick dessert or a drink, but not both.
4. If you don’t want to share your entree, tell the waiter to bring you 1/2 of the dish and box up the other 1/2 for you to take home.
5. If you order a salad ask for your dressing on the side. Typically restaurants put on a lot of extra dressing that you don’t need. So by asking for it on the side you can control how much dressing you use on the salad.
We all get them………..the dreaded nighttime munchies. No matter what you reach for-cookies, chips, or bread it’s adding unwanted calories to your diet. These 5 tips will help you from giving in to your nighttime munchies.
1. Drink tea or water. A majority of the time when you are feeling hungry at night, your body really isn’t hungry, it’s thirsty or you are bored. So if you feel hungry drink some water or tea then see how you feel before you reach for food.
2. Exercise-burn off some calories by doing yoga, Pilates or whatever your favorite exercise is
3. Go to bed. If it is close to bedtime when you get the munchies, just go to bed. Your body will thank you for the extra rest!
4. Get a hobby. A majority of the time when we think we are hungry at night it’s because we are bored so get a hobby. Try something new like knitting (you can’t eat when you have yarn wrapped around your hands!), read a great book, learn a new language, paint…etc
5. Paint your nails………you can’t eat when your nails are wet!!
Try them all and then let us know which one works best for you!
If you want more health/fitness tips Like us on facebook at www.facebook.com/personaltrainingwithlisa or at www.personaltrainingwithlisa.com
Tone your hips, outer thighs and middle with this 1 exercise!
Every woman I know tells me they want to tone their hips and get rid of their middle, well this exercise will do that. This exercise will also strengthen your outer thigh. Having a strong outer thigh may help reduce knee pain and/or knee injury.
Do this exercise 3-4 days a week. Do 12 reps per leg. Start with 1 set and work your way up to 3 sets.
Click below for a video of the exercise.
Here is how you do the exercise:
Lay on your left side on the floor-both legs straight (so your body forms a straight line). Bend your left knee. Keep your right leg straight and foot on the floor. Lift your hips off the floor and hold it. Then lift your right leg up and down (that’s 1 rep). Aim for 12 reps.
Do this exercise and before you know it your hips and outer thighs will be slimmer!
Get more exercise tips at www.personaltrainingwithlisa.com
Did you know that the Super Bowl is the 2nd biggest food day! (the 1st is Thanksgiving) Not great news if you are trying to eat healthy, lose weight and stick to your New Year’s resolution. The typical Super Bowl spread consists of high-fat food, sugary sauces and lots of salt. I know it may taste good, but if you are looking to stick to your program you may feel like you can’t eat any of it.
Whether your team is in the big game or you’re just cheering for the commercials here is a heathly, tasty recipe you can bring to the party. Beware……no one will know it’s healthy and I would advise making a double or triple batch because once they eat 1, they will be coming back for more!
1 can of chickpeas, rinsed and drained
2 TBSP chili powder
1 tsp olive oil.
In a bowl mix all ingredients together. Lay chickpeas on a baking sheet and bake in the oven 350 degrees for 25 minutes. Serve immediately.
They are crunchy on the outside and creamy on the inside. A healthy alternative to chips.
Today I want to chat about why your diet isn’t working…………..not that your diet specifically isn’t working, just that if you are only dieting and not exercising you will not be able to get to your goal weight.
Why you ask? Here’s 3 reasons why you have to incorporate exercise into your diet in order to meet your goals.
1. We all know that in order to lose weight your body needs to burn more calories then you consume. When you first start to diet you will probably see some weight loss without having to exercise. That is because your body is so use to consuming so many calories that when you take some away it is already running on a defict. This will only last for a little while though, usually 2-4 weeks. By then your body is use to what you are doing and adjusts. Then you hit a plateau………………………
2. You just hit your first plateau, now what….well you can lower your calories more (which will probably backfire on you because if you eat too few calories your body won’t lose weight either) or you can incorporate exercise into your plan. If you are a beginner, walking on the treadmill or riding the bike is a good place to start. If you belong to a gym book a consult with a personal trainer and ask them to show you how to use the equipment. Not only will you get out of your plateau quickly you are also strengthening your lungs and heart.
3. Now, if you really want to change the way your body looks add strength training into your routine. You will blast calories and sculpt lean muscle. You may find you are able to eat more calories due to having more muscle and still lose weight. I would highly recommend hiring a personal trainer, even just for a few sessions. They can make show you what to do so you can get to your goal weight and lift weight properly.
Once you have hit your goal weight it is even more important to include exercise into your routine because it will help you maintain your weight. I have seen MANY people think that once they hit their goal weight, they can stop exercising and it doesn’t work that way! Those people are always back in the gym 6 months later with the weight they have put back on.
Make this year different…………keep the weight off by doing cardiovascular and strength training exercise AND watching your diet.
If you need help figuring out your plan or getting off your plateau. Contact me to set up your FREE fitness blueprint at www.personaltrainingwithlisa.com or message me at www.facebook.com/personaltrainingwithlisa.com
3 Tips to keep your New Year’s Resolution On Track
If you made a New Year’s resolution you know by now it’s getting harder to stick with it. The “new” feeling has worn off, the holidays are behind us and your not seeing the results you had hoped or you are getting bored. Well, don’t push aside your New Year’s resolution just yet.
These 3 tips will help you stick to your New Year’s Resolution beyond January:
- Break you big goal into smaller goals and reward yourself once you reach the smaller goal. For example if your goal is to lose 30lbs, break that down into 5lbs increments. Every time you lose 5lbs treat yourself to a manicure or a new exercise shirt.
- Write down your goals and post them everywhere-your refrigerator, bathroom mirror, on your computer…etc It will help you remember your goals and stick with it.
- Pick a friend to be your goal buddy. Tell them what your New Year’s Resolution is and ask them to help you reach yours. They can encourage you when you are feeling down and celebrate with you when you reach your goals.
So, next time you start thinking of dropping that New Year’s resolution try one of these tips to keep you on track.
If you need more health and fitness tips follow me at www.facebook.com/personaltrainingwithlisa or check out my website at www.personaltrainingwithlisa.com
When you are trying to eat healthy it is hard to find foods that taste like dessert and are healthy for you. When one of my clients, Beth, gave me this recipe I knew I had to try it. After trying it, I knew I had to share it with you!
Warning: take out 1, then put them back in the fridge otherwise you may want to eat them all!
1 cup of oats
1/2 cup natural peanut butter, creamy or chunky
1/3 cup honey
1/4 cup mini chocolate chips
1/4 tsp cinnamon
2 TBSP vanilla protein powder
Mix everything together. Form into small balls, place on a pan and refrigerate for 30 minutes. Enjoy!
If you want more health and fitness tips follow Lisa at www.facebook.com/personaltrainingwithlisa or at www.twitter.com/ptwithlisa
Find more about Lisa’s programs at www.personaltrainingwithlisa.com
It’s that time of year again….
With the New Year approaching I thought this would be a great time to think about what we want to achieve in 2014. Everyone tells us to set goals, but do you know how to set goals? A lot of the time people say, “I want to lose weight” or “I want to be in shape”, what does that really mean?
Here is the method I use for my clients and in my own life to help narrow down the vague goals. It is called the SMART method of goal setting.
Here you go………….
Writing down goals will make it seem more real and personal. Now take those general statements and clarify them. For example, if you wrote down you want to get in better shape, lose weight, eat healthier, or get toned, what does that really mean? This next step takes these vague goals and clearly defines the details by formatting them into SMART goals. SMART goals are specific, measurable, attainable, realistic, and timely. Example: Joe’s goal is, to get in better shape for an upcoming vacation. Figure out what
“getting in shape” means to you. For Joe that means losing 10 pounds of extra weight before he goes on a Caribbean cruise in three months. He’s 37 years old, 5’11” and currently weighs 200 pounds without any medical conditions.
Specific: Lose 10 pounds in three months
Measurable: To weigh 190 pounds. Weight loss can be tracked on a scale. Additionally, if Joe wants to address body composition or waist circumference, these changes can also be measured and tracked via taking body measurements.
Attainable: Losing 10 pounds in three months is an attainable goal.
Realistic: Based on Joe’s current height and weight, a loss of 10 pounds is a realistic goal.
Timely: Three months is a reasonable timeline to lose 10 pounds. Experts agree that losing 0.5 to 2 pounds per week is a safe amount to lose plus you are more apt to keep it off vs if take drastic measures.
Share with us what your fitness goals are for this year and we can all help each other reach our goals!
If your goal is to lose 10 pounds or more this year, check out my NEW weight loss program at www.personaltrainingwithlisa.com
Are you heading to family or friends for the holidays? If so here are some easy, quick tips to keep you healthy during this holiday season. BONUS- read to the end to get a holiday workout!
When most people travel whether it’s by plane, train or car it’s a lot of sitting and fast-food eating. These tips will give you some different options to the traditional fast foods joints.
- Bring a water bottle with you. Staying hydrated will keep you feeling full so you aren’t mindlessly eating
- Pack snacks that give you a protein punch! Protein bars, trail mix, peanut butter sandwiches, string cheese..etc are all great options and those snacks travel well.
- Move around. Every 2-3 hours get up and move around. If you are in the car, stop at a rest area and run around the car or play a 5 minute game of tag with the kids. If you are on an airplane or train get up and walk the aisles.
- Bring something new to do. Whether it’s a new toy for the kids or a book for you. Doing something that is new is exciting and will keep your attention. When people get bored they tend to eat just for something to do. Don’t fall into that trap!
BONUS workout!!! Here is a quick, effective, body weight workout that you can do so you still look great in the LBD (little black dress) come New Year’s Eve!
If you like these tips, join us at www.facebook.com/personaltrainingwithlisa or www.twitter.com/ptwithlisa and make sure to sign up at www.personaltrainingwithlisa.com for more workout videos and recipes!
The holidays are here and if you are watching your weight or trying to eat healthy, it is hard to stay on track with all the temptations everywhere. Here is a tasty and healthy recipe (approved by me and my family) that you can bring to your next holiday party. Everyone is going to love this dish!
Coconut Shrimp with Sweet & Spicy Dipping Sauce. Recipe from: Kraft Foods, www.Kraftrecipes.com
1 Egg1 cup Coconut flakes1 pkt. SHAKE ‘N BAKE Extra Crispy Seasoned Coating Mix24 uncooked large shrimp (1 lb.), peeled, deveined1/2 cup apricot preserves1 Tbsp. Dijon Mustard1/2 tsp. hot pepper sauce
HEAT oven to 400ºF.
BEAT egg in shallow bowl. Combine coconut and coating mix in separate shallow bowl.
DIP shrimp, 1 at a time, in egg, then in coconut mixture, turning to evenly coat each shrimp. Place on baking sheet sprayed with cooking spray.
BAKE 10 to 12 min. or until shrimp are tender. Meanwhile, microwave remaining ingredients in microwaveable bowl on HIGH 30 sec. or until heated through.
SERVE shrimp with sauce.
Join me at www.facebook.com/personaltrainingwithlisa.com for more healthy tips and tricks