FAT to FIT Help Center

TashaFollow Tasha’s success!

Steve was tasked to put his own training methods to the test on National Television. He accepted the challenge, and after gaining as much weight as he could, together they lost over 120lbs using the our diet and exercise program we offer at our gym, Max Fitness Club. Tasha’s program included educational tools, meal plan, workout regimen and weekly weigh ins.

Pfat To Pfit Book CoverPFAT TO PFIT PROGRAM

After being flooded with questions, we decided to share our program with people outside our gym. We created a similar workout to give you the same results whether you belong to a gym or not, called Pfat To Pfit (the “P” in Pfat To Pfit is a play on our last name, “Pfiester” in case you wondered! The “P” is silent). It includes the following.

1. Get Pfit Handbook: addressing diet, exercise and the mental battle of weight loss
2.  2 Workout Routines: 1 for the gym and 1 for home, including links to how-to videos for each exercise
3. Meal Plan: 7-day meal plan with recipes & shopping list
4. Bonus Material: Q&A with Steve, Steve’s Weight Training Routine and Workout Worksheet

80% of your success depends on this education. It’s a small investment for a BIG reward!

CLICK HERE to learn more about the Pfat To Pfit Program and get started!

CLICK HERE for more video footage of Tasha & Steve.
CLICK HERE to follow all content on Fit To Fat To Fit at PFITblog.
CLICK HERE to watch the full episode on A&E.com.

Dr Stopper Workout ProgramNEW!!

Not ready for to take the plunge into following Tasha’s program? We have a brand new introductory program that starts with only 15 minutes of exercise a day and builds each week – perfect for someone who needs to take things slow, safe and easy.

CLICK HERE for the DOCTOR STOPPER Beginner Basic Training Program

Roasted Low-Carb Sides

I get lazy when it comes to cooking. Plus, Steve always says not to make food that tastes TOO GOOD or he’ll eat too much. As a result, I find myself just sticking to my same 5 basic sides – steamed broccoli, grilled asparagus, garlic green beans, cabbage and salad greens. After 2 years of cooking the same thing I decided to branch out (just a little) and try a few new things.

This week’s cooking experiment included Buffalo Cauliflower, Roasted Parmesan Cauliflower and Roasted Brussel Sprouts. I also tried a new seasoning – more like brought back an old classic seasoning! SEASON SALT! This oldie but goodie sure proved to add some zip to these dishes.

Check it out! Here the basic ingredients and instructions.

Roasted Parmesan Cauliflower

roasted-cauliflower-parmesan-recipe-1 head of cauliflower (cut in bite size pieces)
1/3 C parmesan Cheese
1/4 cup lemon juice (I might have used a bit more)
Season Salt (to taste)
Garlic Powder (to taste – I used 1-2 tablespoons)
Onion Powder (to taste – I just dusted all of them with it)
Olive Oil (I sprayed my cauliflower until it was lightly covered)
Ground Pepper (to taste)

Preheat oven on 450. Toss your cauliflower pieces in olive oil and seasonings (minus the parmesan cheese) until thoroughly coated. Spread peices out on greased pan (I used Pam) and bake for 15 minutes. Toss back in to bowl, spray a little more olive oil and add cheese, continuing to toss until evenly covered. Spray tray with Pam again and bake for another 15 minutes or until brown and tender but still firm. YUM!!

Roasted Brussel Sprouts

1 large bag of Brussel Sprouts (cut in halves)
1/8 C Olive Oil
3 T Lemon Juice
1 T Season Salt (relying on this for the most flavor)

TIP: I also add a sprinkle of stevia or splenda. It’s a trick I use to sweeten the brussel sprouts and remove the bitterness. I do this with cabbage too!

Buffalo Cauliflower

Click HERE for the recipe I found online.

Are Your Working Out TOO Hard?

Work So HardI see some total rockstars in the gym that run faster, lift heavier and train longer than I do. I see some people in the gym twice a day, but they aren’t getting any fitter or thinner.

Don’t get me wrong, not everyone is trying to get thinner, but I’m talking about people I KNOW who want to get thinner. My first thought is they are working extra hard in the gym to make up for what they are not doing at home in the kitchen.

It happens all the time. People OVER-train because they are UNDER-disciplined with food. (I know, that’s not a word, but you get my drift).

It is hard to build muscle when you are constantly trying to run the food (and fat) off. It would be better, in my opinion, for you to practice MORE discipline with your eating and relax a bit in the gym.

Do less cardio and more diet. Why? Because running doesn’t require a lot of muscular power, so our body is more likely to burn muscle and store body fat since that is the primary source of fuel for that activity.

However, HIIT training, weight training and a proper high-protein diet teaches our body that we NEED muscle. If we can control our caloric intake, boost protein, weight train and not rely on so much cardio for fat loss, we can lose body fat with our diet, while maintaining (or even adding) muscle to get the results we want.

It will take a different kind of strength and will-power than the strength and will-power it takes to get our lazy butts to the gym, but it will deliver results faster than just trying to work the weight off.

Is it time to boost your efforts in the kitchen? Give it a try! I promise it will be worth it!!

Are We FIT to Handle Grief and Loss?

ViewSportYou may be strong enough to carry someone out of a burning fire, but are you strong enough to help those handle grief when your own physical strength is no longer helpful? This is when spiritual strength is needed. As people grieve the loss of lives in Orlando, it reminds me of the need to strengthen our spiritual muscles and flex our faith.

If you are new to following me, I mostly post fitness tips, workouts and product reviews, but it would be irresponsible of me to focus purely on our physical fitness and ignore our spiritual fitness. If we truly want to be fit, inside and out, we should exercise both our fitness and our faith.

Orlando Mourns

Steve and I went to Orlando yesterday to have a play date with our dogs since there are several dog-friendly shopping areas. Needless to say, it didn’t take long before we realized something was wrong.

I had not heard the news of the Orlando mass shooting prior to our trip. As I checked out of one store, I heard 2 employees discuss the tragedy. One seemed like she was still in shock. The other one obviously deeply saddened. Both had a look of complete despair. I saw no peace, no joy, no hope. Just emptiness and hopelessness.

I wanted to post something yesterday in response, but I didn’t want to post without praying about what I’d post first.  I started looking up scriptures in search for the write words because I knew my own words would not be sufficient. I kept going back to this scripture in Psalms.

“He heals the brokenhearted and bandages their wounds.” Psalms 147:3

loss griefWhether you are a Christian or not, everyone experiences grief and loss at some point in their life. But, it’s our response to that grief that can have the most impact. Ironically, some of the people who were not directly effected by the loss of lives can be the most responsive – and not always in a way that is really beneficial.

In a senseless act of such violence, it’s normal to want to blame someone or to understand why it even happened, but (in my opinion) this is not a time to jump on social media and post rants about gun policies, hate crimes, homosexuality or any other issues. It’s time to share love, comfort and hope. People are hurting, scared, discouraged and need comforting.

While people will always want an explanation for these kinds of things, the only explanation is that as long as we have sin in this world we will have grief, so we need to be prepared for it. We need to be “FIT” to handle it. And, we need to be FIT to be help others.

5 Ways to Prepare for Loss

1. We can’t be surprised. 

faith and love“At that time many will turn away from the faith and will betray and hate each other, and many false prophets will appear and deceive many people. Because of the increase of wickedness, the love of most will grow cold, but the one who stands firm to the end will be saved.” Matthew 24:10-12

Scripture warns us of how people will act. This text explains how to get through these times by not turning from faith, loving each other and standing firm.

2. How we love others is a reflection of our love for God.

‘‘Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.’…’Truly I tell you, whatever you did not do for one of the least of these, you did not do for me.‘ Matthew 25:40, 45

choose-to-loveWe are reminded how to treat “the least of these”. I love how He used a phrase where we would automatically fill in the blank ourselves. We may first think he was speaking of the Jews or maybe the poor, hungry, thirsty or naked. However, I love that it is not specific so the only answer is to do it for everyone in every need.

In this case, people don’t need clothes, food or water but they need blood. So, if you desire to show your support, you could share God’s love by donating blood and praying for God to heal their hearts as well as their bodies.

Love is a choice, not a feeling. It’s an action. They will know us by our love.

“By this everyone will know that you are my disciples, if you love one another.” John 13:35

3. You must have hope to give hope.

hopeSince the beginning of sin, pain entered the world. Life is often unfair but God promises “He heals the brokenhearted and bandages their wounds.” There is hope for the hurting.

Death is imminent. It is foolish not to think about it, plan for it and expect it. Sadly, it’s such a bummer to think about, so many people avoid talking about it at all – but death is basically the one thing we can all count on. We don’t know when, how, where or why, but we know that it’s unavoidable so why not be prepared?

“I am the resurrection and the life. The one who believes in me will live, even though they die; and whoever lives by believing in me will never die. Do you believe this?” 11:25-26

We can’t give something we don’t first have. If we want to give hope, we must first have hope ourselves.

4. We should prepare our loved ones for our own passing.

peaceGod tells us how to have comfort in where we are going – and how to give our loved ones comfort when we pass. One of the saddest things to me is to see someone grieve even more because they are unsure of their loved one’s eternity. Your choice not only affects you, it affects those who love you.

There is no greater peace than knowing we are right with the Lord (not perfect, but right). That, in of itself, can allow us to handle anything – even death. And, what a gift it is for the ones left behind so they can have peace.

However, it’s not enough to just believe. Our life should reflect our profession of faith, otherwise conflicts will stir up doubt and a lack of peace for those left behind. If we really want to give our loved ones peace, our life should support our faith.

5. Seek Him every day.

“I want to be the kind of person who gives more than he’s taken.”

love givesDeath happens every day. Someone around us is grieving every single day. While people in Orlando are directly impacted by the loss of lives all at once, there are people in my direct circles who are dealing with losses. Just this morning, one of our gym members lost her husband. Whether someone dies of cancer or a gunshot, people need comfort and prayers daily. Let’s not wait for a huge event to act.

Last night, an actor on one of our favorite shows responded at the end of the episode to a question “what do you want to be when you grow up” and he said “I want to be the kind of person who gives more than he’s taken.” What a beautiful picture of how God desires us to be.

If we want to be FIT to handle grief, to be helpful to others and to give comfort, we have to train for it. We have to prepare for death ourselves and prepare to love people who are grieving. How do we do this? We have to seek the Lord and let him comfort us first in our own trials – big or small. Once we we experience this ourselves, we will have a lot more love to give to others. <3

He “comforts us in all our troubles so that we can comfort others. When they are troubled, we will be able to give them the same comfort God has given us.” 2 Corinthians 1:4

Here is another great blog I found: 5 Ways Christians Can Respond to the Orlando Shooting

Pro Matcha: Green Tea Protein (Whaaat?)

Pro MatchaPeople are constantly asking me to recommend a protein powder to them, but what they don’t realize is all protein supplements are not created equal. Not only are there many different brands and flavors, there are different blends for different needs.

Today I am going to talk about a very unique protein powder that is more than just a protein powder. In fact, I’d have to say it falls under a totally different department altogether. It’s part energy drink and part protein powder – and before you even think about getting it, here are a few things you should know because there’s nothing out there like it – at least not that I’ve seen.

5 things you should know about Pro Matcha

MATCHA GREEN TEA1. Pro Matcha is made of green tea. Pro Matcha, by Vibrant Health is made with Matcha, a specially grown and processed green tea. Yes, you heard right. It’s made with GREEN TEA! We’ve all heard of green tea and how healthy it is, but this particular tea leaf has a host of nutrients, vitamins, minerals, antioxidants, and amino acids in every drop. It’s so potent that 1 serving of Matcha would give you the nutrient equivalent of 10 cups of regular green tea. The potency of Matcha makes this one of the healthiest beverages on the planet.

RUNNING2. Pro Matcha gives you sustained energy. I’d have to say that Pro Matcha is first a health and energy booster more than a standard traditional protein powder. Most supplement companies throw in a dash of something unique or special (like caffeine) to make it different enough to stand out, but Pro Matcha focused on the health and energy benefits first. The added benefits are not an afterthought. The total body benefits are the focus – starting with the brain.

The energy you get from Pro Matcha is probably best described as a calm alert. Since Matcha is a combination of unique energy boosting amino acids and caffeine, it gives you incredible clarity and the ability to concentrate without the caffeine jitters. For example, I am normally easily distracted. That’s why writing an article like this can take me twice as long as it may for others. Since I have two articles to write today, I had a shake before I started and I’m flying through it with superior alertness and the ability to concentrate, despite all the interruptions. Even after multiple texts, phone calls and emails, I’ve had the ability to jump right back on my computer and pick up right where I left off.

3. Pro Matcha is made for more than just muscle.
Most protein blends try to give you protein that mainly matches muscle protein. While Pro Matcha does have all the essential amino acids and branched-chain amino acids (BCAAs) for optimal muscle growth and repair, this supplement takes it even further to meet all the protein needs for the entire body – not just muscle.

Even though Pro Matcha has 21gms of protein in every serving, fitness enthusiasts and bodybuilders can actually add Pro Matcha to their regular protein shake for even more protein power (as well as all of the other benefits of Pro Matcha).

PRO MATCHA GREEN TEA4. Pro Matcha is green. Don’t let the color freak you out. While you can get Pro Matcha in different flavors, like Vanilla and Chocolate, the Matcha green tea leaf and spirulina protein make the powder green despite the flavor. While this is not my favorite tasting protein supplement, the green color reminds me it’s more than just a protein powder.

The same way I like orange juice more than milk (and can’t fairly compare the two because they are totally different beverages), you can’t compare traditional protein powder with Pro Matcha because they are totally different supplements. Pro Matcha happens to have a great dose of protein in it, but its focus is the energy boost and total health benefits.

vegan5. Pro Matcha is Vegan. Pro Matcha is made up of Algal, Sacha Inchi, Yellow Pea, and Spirulina, but the biggest protein-packing ingredient is from yellow pea. So, Pro Matcha is great for vegetarians and vegans. Finding a quality protein for vegans can be challenging, especially for my fit friends. Pro Matcha meets all the requirements for vegans who are serious about fitness and provides general health benefits to people who don’t yet go to the gym (yet!). Shoot, maybe after starting Pro Matcha, they’ll have the energy to start working out, too!

Pro Matcha Benefits

  • Non-GMO
  • Gluten Free
  • Vegan
  • Low Carb
  • Low glycemic index
  • Aids in weight loss
  • Curbs Hunger
  • Detoxifies
  • Pre or Post Workout
  • Non-Allergenic
  • Productive (No-Crash) Energy
  • Digestible
  • Contains all essential amino acids and BCAAs
  • Fiber, vitamins, minerals, nutrients
  • Immune Support
  • pH balancing

Save with this Coupon Code

Use this coupon code: PFITBLOG for 20% OFF the total order! CLICK HERE to shop.

This post is sponsored by Vibrant Health. My opinions are my own.

 

 

 

Suck It Up And Eat It

eat your veggiesDid your parents make you eat your veggies before you had dessert? Did they make you try food you didn’t like. I remember HATING squash and it was my mom’s favorite. Guess what, I had to eat it too. She didn’t make me eat a ton of it, but she did always want me to at least have a few bites. I’m so thankful she made me try these things because it taught me to “suck it up and eat it” – which is something I still have to apply as a grown adult. And, guess what? Eventually, I started liking the same foods I used to not like.

When we grow up, we think we should be able to eat whatever we want to eat. But, it doesn’t take long before we realize that has serious repercussions. Over time, we realize we need to eat what is good for us – whether we like it or not.

Southwest Scrambled EggsFor example, I don’t like eggs. With that said, I eat them anyway because they are good for me. Today, I added sautéed onions, fresh diced tomato, hot sauce and light sour cream to make them a little more enjoyable. My point for sharing this is not to give you an egg recipe but to encourage you that we don’t have to like every meal we eat. We don’t have to hate food either, but sometimes we need to eat what is best, not just eat what tastes best.

We live in a world full of people who are not accustomed to making sacrifices. Most people believe you should be able to have your cake and eat it too. We live in a society that trains people to think of food as entertainment, instead of fuel.

People think “what do I want to eat” instead of “what does my body need to eat”. Again, not that it can’t taste amazing, but food was created to nourish us, not to entertain our tongue at every sitting.

It’s not that we always have to sacrifice taste for quality, but we shouldn’t determine what we eat based solely on what we prefer to eat (or taste – because if it were up to me, I’d want to taste chips and salsa at every meal!).

Eating is no different than any other responsibility we have. We have a responsibility to do tasks at work we don’t enjoy. We have a responsibility to work in order to deserve a paycheck. And, we have the responsibility to take care of our body and that includes eating what is best for our body – doing the work to deserve the reward (good health). Food, like work, will include some things we love and some things we don’t like as much.

People often tell me how much they don’t like certain veggies, like broccoli, asparagus, kale or brussel sprouts to name a few of the most disliked foods I hear about. Of course, we ALL would rather have pasta and pie, but what do you despise more? Being overweight or eating foods that may not be your favorite (at first) – because, seriously, your tastes WILL change.

tasteMost healthy foods really do taste amazing. Some foods I like, you may hate and vice versa. In other words, I’m not suggesting you have to eat tasteless foods and not enjoy eating. I’m just suggesting that some foods you may not be used to eating may eventually be a food you begin to prefer if you give it a chance. It’s good to exercise your discipline by trying new things, training your tongue to enjoy foods you used to not like.

We know this is possible because most people that drink Diet Coke now (and love it), used to hate it (me included). I used to hate Greek yogurt and now I love it and can’t stand regular yogurt. My husband used to hate fish and now he loves it. He also used to hate fruit in his salad and now he can’t get enough.

Expand your horizons (and taste buds) – and expand your health and fitness.

DID YOU KNOW? 

“Up to 80 percent of the flavors we taste actually come from our sense of smell, which is why there’s a link between aroma and appetite, explains Dr. Christina Major at Crystal Holistic Health Consulting in Sunbury, Pennsylvania.” CLICK HERE for more fun facts about taste.

YOUR TURN

What are some foods you used to not like that you now really love?

5 Easy Ways to Lose the Holiday Weight

We all do it. We blow our diet over the holiday weekend. We not only eat poorly, but we just eat too much. After just a few days, we feel fat and miserable; and we feel 10lbs heavier than we really are. Believe me! I am one of those peeps!

I didn’t just have a 3-day weekend, Steve and I took a 10-day vacation for our anniversary and OMG did I overdo it! Although we did workout and stay active, hiking trails and cliffs, we ate higher calorie food and we ate way too much. I came back feeling like I had an extra carry on around my waist! Now it’s time to lose the extra baggage!!

The truth is, although the holiday is over and your mistakes are behind you, they aren’t really behind you YET. You bring those mistakes with you because you still carry all that food in your gut.

The Mayo Clinic explains that the average transit time, from the time you eat the food to elimination, is 40 hours – 33 hours for men and up to 47 hours for women. While you wait to get rid of you poor choices, here are a 5 things you can do to help you feel thinner again, even before the actual body fat is lost.

5 Ways to Lose the Holiday Weight Gain

drink-water11. Drink a LOT of water

Dining out and eating snacks can cause you to hold more water due to increased sodium. Water retention can account for up to 5lbs of additional weight from eating foods high in sodium. Flush your body by increasing your water intake – every day, all week long.

2. Go for a run

Get your sweat on and burn some calories! Not only does running help you sweat out the toxins built up from your poor choices over the weekend, but it tightens the core and will help burn off those extra calories and “erase those sins”. In addition, cardio helps move water around which relieves water retention and swelling.

3. Eat tiny portions

small portionsWork on shrinking your stomach by limiting portion sizes. It will take a few days for your copious amount of weekend food to get out of your system, but you can feel thinner quicker if you immediately go back to small portions. The less you have in your belly, the smaller your belly will look and feel. If you struggle to limit portions on your own, then eat pre-packaged foods to help control portion size.

This frozen entree (pictured left) is the correct portion for a dieter. As you can see, is much smaller than a dinner plate. Of course whole food is healthier than pre-packaged food, but pre-packaged food might be a better choice for you over overeating or eating out.

protein shake4. Go mushy

When I totally blow it, I like to stick to mushy foods for a few days. Like a healthier version of a fast, mushy foods (like protein shakes, oatmeal, greek yogurt and soups) help me to feel full without adding a lot of solid volume to my gut. I only do this for 3 days and I feel a million times better by the end of the week!

5. Plank it out

woman-plankIf you are like me, you’re probably tired of trying to hold your stomach in all weekend. Why? Because it’s hard to suck your tummy in when it is completely stuffed all weekend. Plus, if you didn’t workout over the weekend, your stomach muscles have probably gotten relaxed and stretched out. However, if you tighten up your core with some exercises, those muscles will tighten right back up – and it will be a lot easier to keep your stomach flat.

 

Tighten Your Tummy: Four Your Core Workout

Easy New Meal Plans Are a Click Away

chicken kebabsOne of my favorite Premium features in the Lose It! app (also available for desktop) is the meal plan feature. I wanted to share how you use it to get the most out of it because it’s really cool!

Some of the best Lose It! Premium features (in addition to syncing to your fun fitness devices) is located at the bottom of your “My Day” section (photo below). That is where our new 30-Days Best Body workout will be located too! If you are wanting a new recipe, click on the Meal Plan link. It will take you to the featured meal plans.

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Next, browse meal plans and choose your meal.

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I chose the first meal, Grilled Chicken Kebabs. Click on that link.

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Now you can view the recipe and instructions.

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Scroll down to the bottom of the page and click on “Print Shopping List & Instructions” to add the meal to your app database (so you can add it to your daily log when you eat it)!

Lose It! app

It will prompt you to add the food to “My Foods” list. This way, you can add it to your day without having to log everything manually!!

image2

Now you can find the item in “My Foods”. How cool is THAT?!

Lose It Meal Plan

Lose It! is constantly adding fun new features like this one!! I’m super stoked to try some of their new foods – and I’m even more excited about offering their first in-app workout program called the “30-Days Best Body Program“. Be sure to enroll for premium today!! It’s only $39.99 a year and you are going to get more than just workouts and meal plans! They have so many cool premium features – plus you will get to workout with ME! <3

CLICK HERE to go premium!!

NEW! 30 Day Best Body Fitness & Nutrition Plan

The Pfiesters Partner with Lose It! to give their users the tools they need to succeed!

Best Body WorkoutSteve and I created a 30-Day bodyweight workout program JUST for Lose It!. We are super stoked about this program because we brought our own clients in to do the workouts WITH YOU!

My passion is motivation and I felt it would be so encouraging to watch REAL people getting REAL results WITH you! So, we invited some of our own clients to or studio to sweat it out with Steve as he leads you through each workout. Some of the Lose It! crew have already lost a ton of weight and some of them are still on their weight loss journey. Either way, you will NOT be doing this alone!!

This program will offer complete workout videos for each circuit AND a written workout with individual links to each exercise for quick access to each move in case you forgot how to do it. We can’t wait to see you in the #30DaysBestBody hashtag feed!!!! WOOO HOOO!!

CLICK HERE to learn more and sign up! FOLLOW the hashtag to join the conversation and post your sweaty pics > #30DaysBestBody

PREMIUM MEMBERS: If you are a Lose It! premium member, you’ll get the starter kit emailed to you – plus in-app access – on May 23.

FREE USERS: If you’re using a basic account, signing up for Lose It! Premium will give you an email starter kit, plus in-app access on May 23.

Meet the LoseIt Crew!

Lower Body Workout Partners

Stephanie, Steve and Heather will be crushing the leg workout!

LoseIt

HEATHER has lost 70lbs – and has kept it off for over a year! Her and her husband competed together for the first time last year to help them reach their fitness goals.

heatherHeather before and after

STEPHANIE – Stephanie has lost 40lbs and has another 60 to go. She trains so hard and we are SO proud to have her doing the workout with us!

12654164_10208469212918009_5273244600871882050_nstephanie steve heather

Upper Body Workout Partners

Ricky, Steve and Tasha will be leading the Upper Body Workouts!

loseit workout

RICKY – Ricky lost 20lbs his first month training with Steve! He has seen serious improvement in such a little amount of time. It’s hard, but it’s worth it!

RICKYScreen Shot 2016-03-06 at 9.32.53 AM

TASHA – Tasha, mom of 3, lost 60lbs with Steve on A&E’s Fit To Fat To Fit. She just completed the W.I.T.S personal training course so she can help more people get healthy.

TASHA CRUZ12647028_10153913803273493_8048262047599466739_n

 

Conditioning Workouts

lose it conditioning workout 

Matt, Steve and Tiffany will be leading the Conditioning Workouts!

MATT – Matt is a religious LoseIt logger who started using LoseIt to help him prepare for bodybuilding competitions. He just took 1st place in Men’s Bodybuilding, and 3rd in Classic Physique.

matt 11188243_10155387835980012_4666485371846920839_n

TIFFANY – Tiffany has taught aerobics classes for several years, including Zumba, Body Pump and Pilates. She is shedding her baby weight right along you new moms out there. tiffany tiffany

Conditioning Workout Partners

Here is your cardio crew: Steve, Heather, Vanessa, Mitzi, Alyse, Patty and Me

PS – I’m the one behind the camera taking the video so you won’t see me sweating it out with you!

LoseIt conditioning workout

5 Ways to Avoid a “Snaccident”

SnaccidentI have to laugh when people say, “I do great on my diet during the day. My struggle is when I get home at night”. I’m like, “Duh! That’s EVERYONE’s struggle!”

People seem to stick to their diet when they are too busy to think about eating. But, as soon as they get home, it’s like we have some kind of magnetic force drawing us to the pantry – and, normally, we are not even hungry because we just ate dinner!

I have snaccidents all the time. Mine rarely include chocolate, pizza or potato chips, but I accidentally find myself snacking more than I should at night too. For me, it’s normally veggie straws, popcorn or a fruit and cheese snack plate. Whatever the case, it becomes a snaccident as soon as I eat more than I originally intended (which is too often).

How to avoid a snaccident:

snaccident1.) You can’t eat what you don’t buy. If you struggle with the temptation to snack, keep it out of your house. You wouldn’t stock up on alcohol if you were a recovering alcoholic, so don’t stock up on snacks if you are a recovering foodie.

2.) Change your snack choices. Trade out high calorie snacks for healthier options. Avoid anything with high fructose syrup or preservatives (some flavored salty snacks have preservatives that make you want more). Stick to sea salt flavors and whole foods like sliced cucumber in vinegar, air popped popcorn, thinly sliced cheese (or cheese stick), berries (lower in calories than other fruits), meat jerky, hot tea or a protein shake.

3.) Start new habits. If you are in the habit of snacking, start new habits like stretching while watching TV. Hold hands and snuggle with your spouse. Do productive things that keep you busy like doing a mani/pedi, fold clothes, sip on hot tea, polish your jewelry or clean out your purse.

4.) Reduce TV time. If you struggle with snacking while watching TV, quit watching so much TV.  Take a long relaxing bath to ease aching muscles and help you wind down. Sit on the porch and spend some quiet time with your spouse, or play a board game with your kids. We have plenty of things we can do that are helpful and healthier than just sitting on the couch.

golden girl quote5. Go to bed. How many calories would we save if we went to bed earlier? Seriously! Just recently, Steve had his head in my lap (so I could tickle his head) and when my TV show ended he said “please watch another show” (because he wanted more head tickles lol). What did I do? I tickled him until he fell asleep, which was all of 10 minutes, and then I ended up getting more snacks for the rest of my TV show! I would have just been better off if I went to bed with Steve and called it a night! Ugh!

Honestly, most of us are overworked, overstressed and under-rested. We need more sleep and more time to let our mind rest and our body heal from our workouts. It wouldn’t kill us to hit the sack earlier! A matter of fact, we probably all need it!

How do YOU prevent snackattacks?

Are You Calorie Unconscious?

Calorie ConscousMy friend, Mitzi, came over the other day with a Starbucks coffee. I asked her if she knew how many calories were in it and she replied, “No. I’m sorry. I didn’t know if you were being calorie conscious – or calorie unconscious”. After I died laughing, because that was a REALLY great way to describe a dieter vs a non-dieter, I proceeded to carefully sip the beverage. I could tell it was definitely a drink for the calorie unconscious!

This whole event made me think about how many people walk around calorie unconscious, simply completely unaware of what they are eating. Maybe it’s the “out of site, out of mind” mentality that drives people to not look at calories. I think some people prefer believing they are making good choices just by food’s appearance. However, the fact is, calories will show themselves to you whether you like it or not – eventually.

If you ignore them on your plate, you will not be able to ignore them on your waist. This isn’t to say you can’t lose weight without counting calories, but I will say it is a lot harder to lose weight based on guesses.

Weigh the Cost

The same way you should be aware of what you spend money on, you should be aware of what you spend your calories on. The more calorie conscious you are, the better decisions you can make. It’s just like shopping. It is responsible to look at price tags – and calories are the “price tag” of food.

starbucks coffeeOnce you read the label, then you can determine if it’s something you can “afford” to eat or not. For instance, I looked up the Toffee Nut Latte made with whole milk and it was 321 calories. I only drank half of it, knowing it was going to be high in calories, because I didn’t want to have to work to erase it. It tasted good, but it wasn’t worth the extra work I’d have to do to afford it, which would have been an extra 3-mile run.

Know the cost or pay the price. That’s the moral of the story. Either way, you will pay.

“Whoever loves discipline loves knowledge, but whoever hates correction is stupid.” Proverbs 12:1 These are harsh words (because none of us want to be stupid), but it is a very wise statement. Knowledge is power and anyone who avoids learning and correction is setting themselves up for failure. We need correction, but we can’t correct our mistakes if we don’t seek more knowledge.

Learn More

If you don’t really understand calories and weight loss, or don’t know where to start, get my Get Pfit handbook or our Pfat to Pfit program (which includes the workbook). It really will help you understand how to get a grip on food – and your waistline!

 

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