Monday, November 16, 2015



Don't sacrifice your muscle gains this holiday season. Follow these tips to keep your physique on track.

With the holidays just around the corner, most fitness enthusiasts are thinking about two things: cheat meals or vacations. After all, what's the point of being in shape and killing it in the gym all year long if we can’t indulge once in a while, especially for special occasions? Those who want to stay lean and mean and not destroy the whole year’s worth of training always have a choice. It is still possible to take part in those family gatherings without jeopardizing your hard work and months of training and dieting.


Traditionally, this is what we have to deal with at Thanksgiving and Christmas dinners:

Goose and/or duck
Winter squash
Mashed potatoes
Deviled eggs
Bread rolls
Mincemeat pie
Sweet potato pie
Pumpkin pie
All kinds of salads
Cranberry sauce

Once you are stuffed like the turkey you just ate, here come the desserts:

Chocolate cream pie
Apple pie
Pecan pie
Pumpkin pie


Here are some basic rules to follow in order to enjoy and digest properly:


Don’t skip breakfast to leave room for the large meal at night. Sumo wrestlers do exactly that – eat one or two meals a day and go to sleep. I’m sure you have the visual of your uncles going to the couch to nap after stuffing themselves. Having your regular meals throughout the day won’t leave you starving when the feasts come, preventing you from overeating.


That way, even if you overeat, your body will store the excess calories as energy, not fat.


I would also suggest some type of glucose disposal herb like fenugreek, which helps your body and insulin deal with the elevated blood sugar.


Split your dish into three sections. One third is protein, another third is vegetables, salads and greens, and the last third is what I call category-2 vegetables, usually higher on the glycemic index like potatoes, sweet potatoes, yams or rice. The charrt above is what it would look like.
I suggest you stay away from sauces and pies. Sauces always have some kind of sugar, which makes everything harder to digest. The crust from the pies always contain gluten, unless specified otherwise. Gluten is also in most sauces and other desserts. Unless it was planned as a cheat, stay away from desserts and pies.
If you are the host, you can always treat your guests with healthier choices like organic turkey (raised without antibiotics), gluten-free pies, frozen or fresh vegetables and fruits. Ditch the traditional mashed white potatoes, which are known for being high in pesticides. Opt for mashed sweet potatoes or cauliflower instead.
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Tuesday, November 3, 2015

Stress Management: A Wellness Lifestyle Approach

Stress Management: A Wellness Lifestyle Approach

Stress is a part of life, but the healthier you are, the better able you are to manage stress when it happens. Chronic stress can impact your immune system, which lowers your resistance to getting sick. Approaching stress management from a wellness lifestyle approach can give you "money in the bank" when it comes to preventing stress, and can give you the energy you need to handle stress when it happens. The following components are part of a wellness lifestyle approach.
"Attitude is everything." What does that mean? The way you think about things can make all the difference in how you react to events. In this section, we explore how you can change the way you think in order to reduce stress.
Healthy Eating: 
Good nutrition and healthy eating habits can help you through your stressful times now, not just prevent a heart attack 30 years down the road. Eating well will increase your physical, mental, and emotional stamina. Fueling yourself with nutrient dense foods can boost your immune system, help you maintain a healthy weight and help you feel better about yourself. Check out the Healthy Eating section for a quick diet assessment and ideas on how to fuel yourself better.
Physical Activity: 
Physical activity provides immediate stress relief as well as long-term stress management. Just 20-30 minutes of walking a day, for example, can give you more energy, help you put things in perspective, improve your sleep, sharpen your mental productivity, and boost your self-confidence. Our bodies are made to move and everyone can find some type of activity that is enjoyable.
Relaxing Your Mind and Body: 
There are a number of relaxation techniques that can help you manage stress and also improve your concentration, productivity and overall well-being.
Consistent sleep is critical for a healthy life. Although we all need varying amounts of sleep, if we do not get enough sleep, everything from our immune system to our ability to learn and remember information will be negatively affected. Sleep is as important as nutrition and exercise when preparing for peak performance.
Healthy Relationships: 
Changes in relationships can be a source of stress for many students, as can feeling socially isolated. At the same time, talking with a supportive friend or family member can be helpful in coping with stress. This section emphasizes conflict resolution for stress management.
Time Management: 
Sometimes all the things we have to do can seem overwhelming and impossible to accomplish. Learning how to be a good time manager is a skill that you can use throughout your life, which can make work, play and studying more manageable, more productive and less stressful. Learn about the ABCs of time management.
Alcohol and Other Drugs: 
Alcohol and other drug use can lead to many problems that can add stress to our lives. High-risk use can lead to poor decision-making, impaired abstract thinking, injury and legal problems. By understanding your overall risks, you can make healthier choices.
Tobacco can impact your sleep, ability to fight infection and overall health. These issues can create stressful situations. Tobacco use by some, however, is seen as a stress reducer. In order to achieve a healthy lifestyle, it is important to learn strategies to deal with stressors and to understand that quitting tobacco use takes time and practice.
Money Management: 
When you consider that the average credit card debt of an undergrad is $2,748, it's no wonder why finances are a common stressor for college students. This section offers tips on money management and credit card use.

Spirituality means finding personal meaning in your life; it doesn't mean just following a particular religious dogma. This section describes how exploring spirituality may be helpful in managing stress.

Our team is here to help you in many aspects of this journey, come in to try a class.

or call the studio to book. 561-702-2308