Miami Fitness Boot Camp – Weight Loss Training

Author: Alain A.

  • 7 quick and easy ways to begin your weight loss

    There are few things more frustrating than not being able to lose weight. You want to be slimmer and to tone your body, but your weight won’t budge. Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

    Blocker #1: Your Mind

    Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.
    Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
    Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
    You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.

    Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mirror.

    Blocker #2: Your Fear

    Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

    Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.
    Believe that something MUST change. You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.
    Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
    Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you’ll be unstoppable.

    Blocker #3: Your Excuses

    Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don’t allow excuses to ruin your life any longer.
    Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
    Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
    Remember that you can only have two things in life: excuses or results. Which do you want?

    Blocker #4: Your Commitment

    How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.
    The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.
    Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
    If you don’t give up, then you’ll never fail.

    Blocker #5: Your Diet

    If you consistently eat the wrong food, then you’re weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.
    Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
    Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
    Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

    Blocker #6: Your Patience

    It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:
    Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
    Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
    Remember that anyone can have one great workout, but that won’t get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

    Blocker #7: Your Support

    People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.
    Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
    I am passionate about seeing you achieve results—don’t waste your time, energy and effort on mistakes.
    When you start a program with me, you suddenly have the upper hand on weight loss. I’ll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.
    Get serious about your results and begin the last weight loss program that you’ll ever do.

    Call or email today to schedule your first workout. You’ll find my contact info in this newsletter.
    Write & Review

    You could be making a valiant effort to lose weight, but if you eat too much each day then the number on your scale will not budge. Even if you think that you’re limiting calories, you won’t know unless you do a little research.

    Get a small notebook to carry with you and jot down everything you eat for an entire week. Be sure to include the exact amount that you eat of each food item. At the end of the week do a tally of each day, and then figure out how many calories you eat on an average day.

    Review your daily entries for items that are filled with empty calories – like cookies, candy or soda pop. These should be the first things that you cut out of your diet as you transform your body.

    Guilt-Free Kale Chip Snack

    Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack.

    Servings: 5

    Here’s what you need…
    1 bunch kale, washed and torn, stems discarded
    1 Tablespoon olive oil
    dash of salt and pepper
    Preheat oven to 300 degrees F.
    In a large bowl mix the kale pieces with all of the ingredients.
    Spread evenly on foil-lined baking sheets.
    Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.
    Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein

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  • Your snacking may be killing your fat loss results

    Your snacking may be killing your fat loss results

    We’ve all heard that snacking is great for the metabolism…but have you taken it too far? In other words, your excessive snacking may be killing your fat loss results.

    Let’s face it, there are only so many extra calories that the body can take before it adds those on as unwanted fat.

    Even if you’re eating perfectly healthy meals and putting in your time at the gym, if your snacking is out of control then your results will be disappointing.

    Here’s what you need to know to avoid The Snack Trap:

    1. Calories Count. Even when you’re snacking on “healthy” food, you’ve got to keep track of how many calories that you’re taking in. Almonds are healthy, but if you down 800 extra calories in them you’ll quickly gain weight.

    2. Fill Up on Protein & Fat. A lot of well-meaning people are still afraid of fat. They think that if their snack is high in fat then it will end up on their body as fat. This is simply not true. Healthy fat, such as avocado or almonds, is a wonderful thing to snack on as it fills you up and keeps you full longer.

    3. Avoid Sugar Calories. Sugar is an awful thing to snack on when weight loss is your goal. Refined sugar is a catalyst for fat storage, so avoid any snack that contains sugar. Remember that eating sugar will satiate your hunger for a very short period of time, and then you’ll quickly be hungry again.

    4. Don’t Be Fooled By 100-Calorie Packs. A popular marketing technique is to package junk food into 100-calorie packs. These could be crackers, cookies, chips…basically any guilty snack food you could think of. The premise is that since you’re only eating 100 calories, the snack is healthy. I’m sorry, folks, but eating 100 calories of junk food is not a healthy snack. You are better off avoiding the junk completely and eating something wholesome.

    5. Use The ‘Is It Real’ Test. As a rule of thumb, you should use the “Is it real?” test when deciding if a snack is worth eating. The test goes like this: If your snack can go bad, then it’s good for you. If your snack can’t go bad, then it’s bad for you. The idea is to eat fresh, real foods that are unprocessed and wholesome. These real foods are naturally filled with fiber, vitamins, and minerals and will assist you in achieving your fitness goals.

    6. Avoid Refined Carbohydrates. Processed and refined carbohydrates make up the bulk of popular snack foods. Take a look around the snack aisle at the grocery store and you will see that most packaged snacks are made with grains. When your goal is to lose weight and increase lean muscle then eating refined grains will work against you. If you only take one tip away from this article, let it be to remove grain-based snacks from your life. This single change could very well recharge your weight loss.

    Healthy breakfast
    Healthy breakfast

    Now you know how to snack in a healthy way that will not derail your fitness goals.

    Remember that exercise plays a huge part in getting in shape and losing weight.

    Call or email me today to get started on a results-driven exercise program! I look forward to hearing from you!
    5 Fitness Snacks
    Hard Boiled Egg and Sliced Veggies.
    Sliced Apple and Almond Butter.
    Natural, Low Sodium Jerky.
    Seasonal Berries with &fraq14; cup of Almonds.
    A scoop of Creamy Egg Salad. See recipe below.
    Creamy Egg Salad
    Most recipes for egg salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.

    Servings: 3

    Here’s what you need…
    8 organic, free range eggs
    4 celery stalks, chopped
    2 Tablespoons onion greens, chopped
    ¼ cup non fat Greek yogurt
    2 teaspoons champagne mustard
    1 teaspoon fresh squeezed lemon
    dash of salt and pepper
    To boil the perfect egg: place eggs in a large pot and cover with cold water by half an inch. Heat the water to a boil, turn off the heat and cover the pot. Wait exactly 7 minutes, and then place the eggs in a bowl of ice water for 3 minutes.
    Peel and chop hard boiled eggs, discarding 4 yolks. Place in a large bowl. Add celery, onion greens, yogurt, mustard, lemon, salt and pepper. Mix well.
    Chill and then serve.
    Nutritional Analysis: One serving equals: 148 calories, 7 fat, 212mg sodium, 4g carbohydrate, 1g fiber, and 16g protein.

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  • Burn Fat Faster

    Burn Fat Faster

    Unwanted fat slows you down and makes you feel less confident. Fortunately, if you take the right steps, you can burn off pounds of fat faster than you ever imagined.

    How can you get started on this mission? With these nine fat-burning tips…

    Fat Burn Tip #1: Hit the Weights: Losing weight is always a good idea. Unless you’re losing so much you’re also burning off muscle. By adding weight training into your routine, you’ll ensure your muscle is here to stay.

    As an added perk, muscle burns more fat faster, and you burn more fat and burn it for longer after an intense weight-lifting session than you would with just cardio.

    Fat Burn Tip #2: Run like Crazy: You’ve got to want it, but if you’re willing to sprint 100 yards 10 times in a row, you’ll melt away about 500 calories from your waistline. That’s a Big Mac or two Snickers bars you just burned off! Do that a few days a week and you’ll have a new body in no time.

    Fat Burn Tip #3: Down the Green: It may seem odd that drinking unsweetened green tea can help you burn fat, but try a glass of it after working out. Not only does it taste good, but it will cause your love handles to fall off your sides faster.

    Fat Burn Tip #4: Work Out Early: Like everyone else in the world, you’ve got a lot to do in the day. Imagine if you could get to the gym or run a few miles before it all gets started? By hitting your routine when you first wake up, before you even eat breakfast, your body will burn fat like there’s no tomorrow!

    Fat Burn Tip #5: Go to Sleep: Just because you’re awake doesn’t mean you’re doing good things for your body. Live in a constant state of sleep deprivation and you won’t be able to work out as hard as you should, and you’ll likely wind up making poor food and drink choices—especially late at night.

    Fat Burn Tip #6: Stop Sitting: Working a desk job is no excuse to stay on your backside all day. Need to talk with a coworker? Leave the email and phone alone and get up and talk with your coworker face to face. Then take a quick walk during lunchtime to rejuvenate yourself and power up for the rest of the day. Making activity part of your lifestyle will go a long way toward shaving off pounds faster!

    Fat Burn Tip #7: Wait for Seconds: Your instinct may tell you to grab a second helping of meat and potatoes as soon as round one is over. But if you want to burn off fat, give yourself 20 minutes after eating your first plate to let your brain catch up to your stomach. Most likely, you’ll feel full after that amount of time and will avoid adding unnecessary calories you’ll just have to burn off later.

    Fat Burn Tip #8: Add Ice: Want to burn more fat faster, without even trying? Then stop drinking room-temperature water. Instead, drop some ice into your water and drink it when it’s nice and cold. It may seem like an old wives’ tale, but drinking cold water has been proven to force your body to burn calories in order to warm the water to body temperature.

    Fat Burn Tip #9: Go for Lean Protein: You want to burn fat, and protein makes it possible. How? By helping to boost your metabolism and build more fat-burning muscle. So grab a chicken breast and a spoon of peanut butter to give your body the upper hand against forcing fat far, far away!

    My programs are designed to help you quickly and efficiently burn fat and get into the best shape of your life.

    Call or email now to schedule your first body-transforming workout!

    How to LOVE Exercise

    Here’s how to turn something that you’ve dreaded into something you enjoy…

    1) Block the Negative: Your thoughts play a big part in determining your favorite things. Block out any negative thoughts you may have about exercise. Focus your energy on creating a positive attitude that will get you excited about hitting the gym, rather than dreading it.

    2) Focus on the Benefits: With exercise you have so much to gain and nothing to lose. Exercise makes you stronger, sexier, happier, and gives you more energy. Pick the benefit that moves you the most and fixate on it.

    3) Get Guidance: The easiest way to put exercise on your list of favorite things is to experience it at its best. Get onboard with one of my fitness programs and I’ll show you the most effective and enjoyable techniques that will get you into the best shape of your life.

    Sweet & Tangy Grilled Chicken

    Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a summer meal that will satisfy without weighing you down.

    Servings: 6

    Here’s what you need:
    4 Tablespoons honey
    4 Tablespoons spicy mustard
    1 teaspoon grated lemon peel
    2 teaspoons low-sodium soy sauce
    ½ teaspoon minced garlic
    6 boneless, skinless chicken breasts
    Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
    Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
    Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.
    Nutritional Analysis: One serving equals 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.

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  • Happy New Year and get all that you want out of 2016

    Happy New Year and get all that you want out of 2016

    Here’s to a Happy New Year and to getting everything that you want out of 2016.

    Today you have a clean slate with a brand new year spread out in front of you, filled with endless possibilities.

    How will you harness your potential to create the very best you? I recommend using the teachings of Dr. Maxwell Maltz in his legendary book ‘The New Psycho-Cybernetics’.

    Dr. Maltz created the original science of self improvement and success, so who better to turn to when you’re ready to take your life to another level. His teachings have stood the test of time.

    Take the following and get all that you want out of 2016:

    1) Use Your Imagination
    If you thought that imaginations were only valued in preschool, think again. One of the key points in ‘The New Psycho-Cybernetics’ is the technique of using your imagination to reprogram and manage your self image.

    You may have been exposed to self improvement strategies that tell you to ‘act as if’ or to ‘fake it till you make it.’ Those typically don’t work because your self image is still the same.

    According to Dr. Maltz, your self image is the key to changing your actions and habits. If you want to lose 50 pounds, you first have to think of yourself as someone 50 pounds lighter.

    Spend time in your imagination. See yourself 50 pounds lighter. Experience a day in your life at this slimmed down size. Imagine everything down to the smallest detail.

    According to Dr. Maltz, this imagination time will begin to change your self image to that of a person 50 pounds lighter, and your actions and habits will fall into place.

    2) Reject Negative Thoughts
    Negative thoughts will undoubtedly arise as you use your imagination to see your ideal self. “I’m not really going to lose 50 pounds.” “I’ve tried losing weight before and it never works. I’m always going to be overweight.” “This imagination stuff is bogus. It won’t work for me.”

    Dr. Maltz says that the instant you receive a negative thought simply dismiss it. Don’t spend any time on it at all.

    The quicker that you dismiss negative thoughts, the less impact they will have on your self image. Also you’ll find that fewer and fewer negative thoughts arise once you get into the habit of dismissal.

    3) Be Nostalgic For The Future
    It’s so easy to be nostalgic for the past, especially when you only remember the good stuff. But what good does it do for you to wish for things that are long gone?

    Dr. Maltz recommends developing nostalgia for the future.

    In your imagination you’ve already lost the 50 pounds, so start pining for the future! Your self image will lock onto that picture and your nostalgic feelings will fuel the fire.

    4) I’m The Kind Of Person That…
    What kind of person are you?

    I’m the kind of person that loves sweets.
    I’m the kind of person that hates exercise.
    I’m the kind of person that can’t lose weight.
    OR

    I’m the kind of person that eats fresh and healthy food.
    I’m the kind of person that keeps fit.
    I’m the kind of person that maintains an ideal body weight.
    Your self image will fulfill any label that you put on yourself. The power is all in your hands.

    What kind of a person do you want to be in 2016?

    If losing weight is something you’d like to do this year, then call or email to set up a consultation. I’m the kind of person who LOVES to see clients like you achieve their goals!

    Listen and Learn
    Download ‘The New Psycho-Cybernetics’ to your phone or ipod and listen as you commute to work or as you take a brisk walk. The more you listen the more you’ll learn.

    2016 is about to get a whole lot more exciting.

    Sesame Chopped Salad

    1 cup cabbage
    1 carrot
    1 green onion
    1 Tablespoon fresh cilantro
    1 Tablespoon sliced almonds
    2 teaspoons sesame low fat dressing
    1/2 cup cooked chicken breast
    Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
    Top with chopped chicken breast.
    Nutritional Analysis: One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.

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  • Motivation to your Fitness Boot Camp Workout

    Motivation to your Fitness Boot Camp Workout

    If you’re struggling to find motivation to get to your fitness boot camp workout, allow these seven reasons to inspire you to exercising greatness…

    Exercise Because —Your Body Works

    It may seem like an odd reason to work out, but the fact that you can work out ought to inspire you to do so. After all, there are plenty of folks who have been affected by disease or congenital conditions that make working out impossible. If you are able to exercise, do it! Every movement you make, be grateful and work to learn your body’s limits. In essence, when you do this you’re giving your body a high five!

    Exercise Because —Disease Can’t Handle It

    True, there are diseases that will attack you regardless of your fitness level. However, exercising regularly (starting today) is one of the best ways to build yourself up against all sorts of ailments and illnesses. From the common cold to heart disease, exercise helps you avoid health issues and live a healthier, longer life.

    Exercise Because —You Family Loves You

    Because you want to be around for years in the future, you need to exercise. As seen above, exercise is a great way to fend off all sorts of health issues, many of them life-threatening. So if you want to show love to you family members who love you, you’ll need to work out regularly. Afraid your workouts will take away family time? Get up earlier or take your loved ones with you.

    Exercise Because —You Beat Goals

    Some people meet goals. When you commit to getting in the gym today, you set yourself up to beat goals. Because once you reach your new bench-press or weight-loss goal, you move on to the next. Do this in the gym enough and it will start to happen in the rest of your life. Deadline at work coming up soon? No problem. Wish you could read more books? Consider it done. Ready to quit smoking? You can do it. All because you worked out today.

    Exercise Because —Life Will Be Easier

    Ever struggled to get out of bed and get on with your day? Exercising today can help that. Wonder why you always feel stressed out? Once you get in the gym this afternoon you’ll be able to shed the stress. Wish you had the sex drive that you seemingly lost a few years ago? Today’s workout will get you on the right track there as well. See a heavy couch that needs lifting? After spending time in the gym today, that couch will be light as a feather tomorrow. In other words, exercise makes everything in life better, easier, and more bearable!

    Exercise Because —Your Body Will Surprise You

    When you started on your exercise journey, you wanted to change your body. But somewhere along the way you forgot about that swimsuit-ready body you desired so much early on. Well, guess what? It can still be yours! All you’ve got to do is get in the gym today and get back on the road to it. In six months, you’ll be amazed at how much better your body looks and how much more you enjoy being you.

    Exercise Because —Your Friends Will Join You

    It can be hard to keep working out in the gym every day if your loved ones aren’t into it. However, if you stick with it and trust your trainer, your loved ones may eventually want to join you in your exercise. Once they realize you’re seeing positive results, they won’t want to miss out. So by going to the gym today, you’re helping others be healthy!
    ligia before and after boot camp

    Call or email today to get started on my very best exercise program – together we will get you to your goals once and for all! Don’t wait – act now!
    786-301-5102

  • Intense Workouts According To Your Level

    Every boot camper comes with different fitness level. After your Fitness Assessments you will know in what level you should be in order to get the best benefits from our fitness boot camp class.

    Fitness Boot Camp for Beginners: In this level we practice basic exercises with medium-to-low intensity. This makes it ideal for any person with limited or no exercise experience.
    Fitness Boot Camp for Intermediates: In this level we practice more complex exercises at a medium-to-high intensity. This category is ideal for every person that wishes to be involved in an elevated physical challenge in a short period of time.

  • Do You Cancel Boot Camp Classes?

    We never cancel Boot Camp classes. In case of rain, classes will be taught inside a shelter that the park administration assigns to us # 1.

  • Weight Training And Serious Cardio For Weight Loss

    Weight training (more than 10 pound dumbbells) is important for a couple of reasons. First, the more muscle you have, the higher your base metabolism will be and the more calories you will burn even at rest. But the actual numbers involved in a whole day of “extra” calorie burning due to extra muscle are relatively small compared to the number of calories you can burn during an hour of cardio exercise.

    The second reason is more important. Whenever you lose weight, you will lose some muscle along with the fat. If you don’t exercise and do some strength training, up to 30% of the weight you lose can come from muscle loss, and that isn’t likely to be healthy over the long haul. Good strength and muscle tone are essential for functional living and health. You can hold your muscle loss down to 3-5% of total weight loss with moderate strength training. Likewise, strength training helps to preserve bone density, balance, and many other important things.

    So, strength train each muscle group at least twice a week–this really only takes about 30-45 minutes per workout. Better yet, try circuit training, where you lift weights without resting between sets. This method meets both cardio and strength requirements because you keep your heart rate elevated throughout your workout, increasing the amount of calories you burn per workout.

    Focus on cardio if your goal is weight loss. You need the cardio for the calorie burning, and also to build and maintain your cardiovascular fitness.
    Our Miami’s Top Fitness Boot Camp workouts are intense and combine cardio with strength exercises getting both benefits in one.

  • Want to sidestep those holiday pounds?

    Bring it on…the high-calorie food and drinks, that is!

    Is that how you’ve approached this magical time of year? You’re not alone.

    Most people lose sight of their fitness and fat loss goals entirely this month, only to have a rude awakening when their clothes are snug come January.

    It’s really no wonder most people gain weight during the holidays.

    Want to sidestep those holiday pounds? I’m here to be your voice of reason and to make sure that you don’t forget your goal. Stay fit this holiday season with these 3 steps:

    Step #1: Get Re-Focused

    The focus in so many of our holiday traditions is on food. This holiday season try to re-focus your attention away from food and back on to what’s really important—friends, family, giving, and religious traditions. Stay focused on the reason for the season rather than the plate full of hors d’oeuvres in front of you.

    It’s important that you don’t lose sight of your dieting goals. Remind yourself of all the progress that you’ve made. Keep your goals in the forefront of your mind. Be aware that the holidays can be a time of emotional eating. Sometimes stress, family conflict, or even depression can be triggered. If this happens to you, try to address the root of your problems with solutions other than food or drink.

    Step #2: Use Strategy

    It’s important to use strategy when approaching the many celebrations held this time of year. With night after night of parties and events, you’ll need to pace yourself in order to keep your diet on track.

    The most obvious, and effective strategy is to not arrive at the party hungry. Instead, eat a small low-calorie snack ahead of time to prevent overeating. When it’s time for extreme measures, wear tight-fitting clothes around your waist so there’s not much room for expansion!

    Another idea is to chew gum before and after a meal, so you won’t be tempted to overindulge in appetizers and desserts. During the party, don’t stand right next to the food table, instead keep a safe distance. And before you get a plate of food, choose your selections wisely. Use a small plate instead of a large dinner plate and don’t go back for seconds!

    Another important strategy is figuring out how to get in the gym between parties. Finding room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.

    Step #3: Moderation, Moderation

    I’m not suggesting that you deprive yourself of all the foods you love, as this will likely lead to a spurge that ruins all your good intentions. Be smart about what you choose to eat. Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts.

    Some of your favorite indulgences may only come around this time of year. This may cause you to want to overindulge before it’s too late. Instead of stuffing yourself, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don’t just eat something because it’s on the buffet.

    Also, be sure to limit the amount of alcoholic beverages you drink. While you may not know it, they’re filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.

    Follow these simple tips, and you will avoid holiday weight gain this season and start 2014 off right!

    Exercise is a huge part of the equation when it comes to achieving weight loss.

    I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes. Call or email today to get started on my best available program.

    Talk soon!

  • Can I join after a session has already started?

    Yes, we never stop all year around.