Healthy Eating on the GO!

By Kendra Bylsma

Whether your job takes you across the country or your kids take you across town with extracurricular activities, we all must eat. With school sports starting back up for our kids and getting back from two weeks of vacation travel, I know first hand how hard it can be, even as a health professional.  Eating a balanced and nutritious diet on the road is one of the biggest challenges faced by those who spend considerable time traveling.

The “road warrior” lifestyle is one that can create major health issues over time. In a recent study done by Harvard University, researchers found a strong correlation between the frequency of business travel and various health risks, especially those who traveled more than 14 days a month. From higher BMIs, increased depression and lack of physical activity, traveling creates real barriers when it comes to sustaining healthy habits on the road. One of the biggest challenges is eating out.  Choosing healthy foods in an airport, drive through or five-star dining can feel impossible.  But… still possible, with a few key strategies in place:

  1. Power up with protein. Start your day with a protein-packed breakfast that will keep you from being hungry and making less-than-desirable choices later in the day. Whether that means making breakfast at home before hitting the road or enjoying a hotel breakfast buffet, be sure to make healthy, hunger-fighting protein the focus. I love to make an egg sandwich to go or sit down with a scrambled egg veggie hash.  Other options could include a greek yogurt with granola or whole grain toast with peanut butter.
  2. Pack snacks. Snacks have actually come a long way. You can ditch the bag of salty chips for healthy, delicious and filling snacks that aren’t loaded with empty calories. Plan ahead and pack nuts, granola bars, fresh fruit, low-fat cheese sticks or veggie and hummus packs.  You may pay a little extra for things to be “pre-packaged” but it’s worth it if it keeps you on track and cuts down on prep time.  I love the individual hummus containers for my kids’ lunches or my afternoon driving/  Plus, I love Larabars, pre-cut fruit cups, apples with sharp cheddar cheese slice or walnuts and dried cherries in a baggie!
  3. Don’t fear fast food. Fast food or fast casual restaurants are inevitable in life. At Allegro, we don’t believe you can eat clean and wholesome 100% of the time.  It’s all about balance and a nutrition plan that you can live with long term.  When faced with that as your only option, don’t fear the menu. Instead, break it down by entree/sandwich, side and drink and make the best choices in each category. Choose grilled over fried, salad over fries, water over soda, and steer clear of value meals that are only valuable to your pocket book but detrimental to your waistline!

What, when, and how? Choosing the best workout frequency based on your goals.

What, when, and how? Choosing the best workout frequency based on your goals.

Ryan Pender

Let’s open this up by drawing a poll: How many of you reading right now think about your current exercise program? Maybe you have specific goals and are wondering if you’re taking the right steps to reach those goals? If you’re still reading this, you most likely answered “yes” to one of these questions! Now I’m going to try and peer into my crystal ball and make a bold prediction: you are trying to achieve one (or more) of these three goals; (1) Improve your cardiovascular fitness (getting “in-shape” or running a 10k or half-marathon) (2) Increase your strength/muscle (3) Lose weight. Some individuals can be fit into these three categories, and many of said individuals will inadvertently swing for the fences to try and attain all of these goals at once.

This approach does tend to work with many individuals at the beginning of their fitness journey, let’s think of a fairly common scenario. You’ve signed up at Allegro Coaching (insert shameless advertising 😊) because you’re friend or family member dragged you in, or you made the decision yourself. You started slow, taking some classes and you’re feeling great! A few months go by and you’re going through some tough workouts, you even make a few friends with some of the long-time regulars. Running season starts and your workout friends start signing up for 5k/10k/marathons, and you start thinking to yourself, ”Hmm, I wonder if I can do that?” You do couple of fun 5k runs, a 10k here and there, and you’d like to step things up and get a little more serious. Where do you go from here? Maybe instead of wanting to run more you want to start getting serious about building muscle to show off your guns for beach season, or you want more specific results for weight loss. Regardless of what fitness-based goal you have, there is something called the F.I.T.T. principle (Frequency, Intensity, Time, Type) that we can bring in to help you focus into developing a training program. *Disclaimer*- If you haven’t done so yet, get your Allegro Baseline Assessment (A.B.A.)! You can speak with one of our fantastic personal trainers who can develop the best possible program for whatever results you want to achieve. Best news, the A.B.A. is free!

I won’t get into all of the details of the F.I.T.T. principle, rather I’ll give you the most important points to hit for our 3 broad goals; Cardio, Strength/Muscle, Weight Loss.

Cardio: Running, walking, biking, skiing, etc.

Frequency: If your goal is to complete a run, race, or ride, your optimal frequency will be to train 3-4 sessions per week. Does that seem like not enough running upon first glance? Pacing yourself is incredibly important, especially if it’s your first race! These days off will help your body recover (which is almost as important as the training itself), and eventually give you days to fit in some very beneficial core and strength training to your schedule.

Intensity: Whatever length of event you’re training to complete, it’s a good idea to start slow. Using running as an example: it’s a good idea to see if you can complete 30-40% of the race distance (approximately 4-5 miles for a half marathon) at a slow pace roughly 3 months from the event and go from there. If that 30-40% distance was pretty long and tough, that will be your “distance” day, which you will run once per week. Pair that with one short run (2 miles) at a slightly faster pace, and one more run that’s in the middle of your long and short runs. Try to add a mile to your middle and long distance runs each week, keeping your short runs at the same distance!

Time: Given that many events are distance based, time doesn’t have as much application as it pertains to the time allocated to training. However, it is important to note when you have time to train. Knowing if you will get to trainer before the kids get up, or later in the day is important. Remember this if you have a big goal: you don’t find time, you make time!

Type: If you’re training for a specific event, you’d be calling me Captain Obvious if I told you “You have to run if you’re running a race!” However, it is important to consider cross training with strength/core workouts and flexibility/mobility on your “off” days. This is where classes such as A-Fit, Circuit Training, CXWORX and personal training once or twice a week can drastically improve your performance and prevent running injury.

Strength/Muscle: *Disclaimer*- If you are reading this section and think to yourself,” I don’t want to bulk up, I just want to tone up!” Physiologically, there is no difference between muscle growth and muscle “toning.” Muscle tone simply refers to having a certain amount of muscle mass with a low enough bodyfat percentage to see the muscle. In a nutshell: “Toning up” requires you to build muscle, decrease bodyfat percentage, but your best results would come from a combination of both. Any product or professional that tells you otherwise is just trying to sell you something, and don’t you dare fall for it!

Frequency: The frequency for strength training can fluctuate based on your schedule and goals. You can get away with training 2 days per week but also push to train 5 or 6 days per week. Research has shown that both high and low frequency methods produce the same results, as long as your weekly volume (the total number of sets and/or reps) stays the same. So you can get the same results with training 2 or 3 days per week (focusing on full-body workouts) as you would training 5 or 6 days per week (focusing on one or two body parts per workout), just as long as the number of sets and reps stay the same. I’ve experimented with both methods and the results are the same…although I personally prefer to train 5 or 6 days because I can focus much more on what I’m doing.

Intensity: Whether you are lifting weights, using bands, or doing bodyweight exercises, it’s all considered “resistance” training! The goal here is to use a load that will fatigue your muscles after a certain number of repetitions. The general rule of thumb is this: use a resistance that fatigues your muscles within 6-12 repetitions (for muscle growth) or 2-6 repetitions (for strength), and complete 3-5 sets using that resistance for each muscle group. Since we all have different bodies that respond differently to exercise, some individuals may see more muscle gained from heavier loads!

Time: The amount of time will depend on your training frequency. If you’re training 2-3 days per week, your workouts may need to be longer (up to an hour or more) to make sure you hit all of your muscles groups. Conversely, if you train 5-6 days per week, that would allow you to have shorter workouts (30-45 minutes).

Type: Anything is game here! You can use dumbbells, bands, TRX, bodyweight, it all depends where you are in your journey! This is also where taking a circuit class, A-Fit or doing personal training would cover all of your bases!

Fat Loss: This is either good news or bad news, 80-90% of your fat loss will come from nutrition. However, you can manipulate exercise for some added benefit of fat loss or muscle gain/retention.

Frequency: Try to exercise most days of the week (4-6 depending on the intensity).

Intensity: You can mix this up quite a bit. If you don’t have time to dedicate a full hour, try to increase the intensity of your workout if you only have 20 or 30 minutes! This is where Les Mills GRIT is fantastic, you get a great High-Intensity Interval Training (H.I.I.T.) workout in a short amount of time!

Time: For easy to moderate workouts or steady-state cardio (walking, running, cycling), try to shoot for 20-60 minutes for a good amount of fat burn. More intense workouts can be shorter, 20-30 minutes.

Type: Everything under the sun! Cardio will help with increasing fat burn, strength training will help to build and maintain muscle, and H.I.I.T. training will help cover both areas!

Believe it or not, that is the short version of how to program for your specific goals! If you feel like you need help or you want someone to take out the guess work for you, sign up for your A.B.A. and our team of personal trainers will get you started on the right track!

 

5 ways to get your extra servings of veggies in!

Hide it:

It’s the easiest way, even for the most pickey of eaters. Maybe you don’t like the taste of a lot of fruits and veggies, or maybe eating them alone or raw is a complete turn off.

  • Add broccoli to Mac & Cheese give your comfort food some extra nutrients
  • Spinach in your smoothie! I promise you won’t even taste it.
  • Add an extra can of tomatoes to chili.
  • Peppers and onions on tacos or fajitas.

 

Spice It Up:

If there was a choice of steamed veggies with no seasonings in a buffet, there is a good chance that I would pass and just get the fries. Make the veggies fun add some spices make the potatoes garlic and herb, or cajun or taco style. One of my favorite brands of spices is Mrs. Dash because It’s all the flavor without the added sodium. In the past Mrs. Dash had only the original flavor. However, if you go to the spice isle today there will probably be an entire section of just Mrs. Dash with flavors ranging from spicy cajun to tomato basil and onion. A little olive oil and a dash of seasoning can go a long way when you are making vegetables.

Make it colorful:

There are a ton of health benefits to eating a variety of colorful fruits and vegetables. Eat the Rainbow! It’s not just about the broccoli, green veggies and lettuce, they are great for you but colors other than green are good too. If you want extra detail on how all of this works, check it out at http://www.todaysdietitian.com/newarchives/110308p34.shtml

 

Pick it with a plan:

Do not  just buy a vegetable from the grocery store because you were told it’s good for you. If you are not going to eat it, or do not have a plan to eat it, it can add up to a lot of expensive food  rotting in your fridge. The plan does not have to be some extravagant dish that takes you hours to make, unless that’s what you wanted. Sometimes the plan can be as simple as washing your produce, cutting it up and leaving it on the counter during the day to snack on. The point is, only buy it if you are going to use it.

 

Make it pretty:

Much of what we choose to eat is based on how the food looks. Over cooked soggy burnt vegetables are unappetizing regardless of the taste. If the food looks gross you probably would not even taste it to see if it is better than it looks. Try not to overcook your veggies. Grilling, sauteing and blanching veggies can keep them looking as delicious as they taste. If it takes adding cheese to your broccoli to eat broccoli, do that. Make it the way that you know you will eat it!

 

If you are looking for more specific recipes on ways to add fruits and veggies to your everyday foods feel free to shoot me an email, I’d love to talk food with you! jenabartholomy@gmail.com

You can’t out train a bad diet

bad diet1A few days ago, I finally got to organizing some of my old pictures books in the basement. {Keep in mind we just moved into our new house two months ago so I think I am doing pretty good here!}  I started paging through my college year books and remembering the “good ole days” of playing basketball, watching 90210 and thinking I was SO cool at the weekend party house.  Those were the days when my breakfast consisted of two massive bagels with cream cheese, a huge bowl of cinnamon toast crunch, all washed down with a large vanilla cappuccino.  And I still had wash board abs.  I was working out five hours a day as a collegiate athlete.  So those late night pizza runs or binge drinking weekends didn’t even matter when it came to my weight.  Now…fast forward to today, when I am closer to 40 than 30, and realizing that you just can’t out train a bad diet. Period.
 
Whether your goal is to lose weight, maintain weight, PR in your next performance event or just be healthy, this pertains to YOU.   Research now shows that an unhealthy diet will cause more disease than physical inactivity, smoking and excessive alcohol, combined.  It’s time to clean up your diet and fuel for success!
 
First of all, most of us underestimate the number of calories we actually consume in an average day.  If you find yourself justifying frequent pizza nights or late night appetizers with friends for a spin class or A-Fit workout the following day, you may want to recalculate how many calories you are actually burning in comparison to the ones you are taking in.  This is where a heart rate monitor like the MyZone will help you fine-tune your workouts and Myfitnesspal can help you stay on track with your caloric intake.  
 
Second, to really change your physique and stay toned requires INTENSE exercise. You won’t have the physical endurance to push through tough workouts if your diet isn’t up to snuff. Yes, that unfortunately means that while Reese’s Pieces and soda may give you a sugar high that you mistake as energy, they won’t fuel you to PR on the squat track or around the track.  Also, if you consume high fat foods in the evening, they could be disrupting your sleep, which will leave you too tired to go all out at the gym.  
 
Finally, if you are feeling “unmotivated” to even start an exercise program, it could be because of the daily foods you consume.  Whether you are eating too much fat, too many calories or not enough of either; it can make you feel slow and less driven to exercise at all.  Diet and exercise are a feedback loop and go hand in hand.  
 
So the bad news is that you can’t get away with pop tarts and bagels every morning, nor can you eat like you did in college.  But the good news?  We’ve got the solution to help you get started fresh.  It’s called the 21-Day Slimdown and it is PERFECT if you need to get back to basics and need some guidance and accountability to achieve quick and easy results.  You’ll get your own personal nutrition coach, a guided meal plan, Shakeology to eliminate cravings and pump your body with over 70 super foods and greens daily….PLUS the education and motivation to stick with it day after day.  Better yet, we’ll throw in 3 weeks of free classes so you move to eat and eat to move!  And that’s a win-win feedback loop!  
To start your 21-Day Slimdown, please contact amanda@allegrocoaching.com
21 Day Slimdown no person (1)

‘Tis the season. Tips to get you through all those holiday parties!

holiday eating 1Deserts, drinks and food, OH MY! Holidays are great, spending time with those we love and celebrating all we have in our lives; however food and drinks always seem to be the focus of every party. It becomes difficult to stay on track and we lose sight of all the hard work we have already put in. We want you to reach your goals and not be set-back over the holiday season, so we have come up with eight simple tips to help you stay on track! Don’t forget to continue to carve out time for yourself to get your workouts in, at Allegro or on your own!

Tip #1 – Never show up to a party super hungry.
Eat something light before you head to the party.

Tip#2 – Drink 1 to 2 glasses of water right before you arrive at the party.
This will help you feel fuller and curb cravings.

Tip#3 – Don’t eat anything at the party for the first 20-30 minutes.
Socialize and have a good time, and avoid standing right next to the buffet table.

Tip#4 – Don’t deprive yourself.
It’s okay to enjoy a treat every now and then, just do so in moderation.

Tip#5 – Choose simple foods packed with protein and fiber.
That way you will be less likely to overeat. Shrimp cocktail, raw veggies, grilled chicken and beef skewers are great party staples to stick with.

Tip#6 – Assorted chilled seafood is a great option.
Shrimp, crab meat, mussels and scallops are all super low in calories and fat.

Tip#7 – An easy way to monitor your portion sizes is to put your foods on a small plate or even a napkin.
You can’t fit as much on a napkin, so you won’t eat as much!

Tip#8 – Once you have had your fill of food at the party, have a piece of gum or mint.
You won’t be as tempted to go back for seconds.

Follow these simple tips and visit us at the studio to stay on track this holiday season!

 

 

 

 

 

 

Why personal training?

Written by Ryan Pender: B.S., M.S., NSCA-CPT, CSCS

pt1 If you are reading this blog you must fall into one of these three groups; you are fit, you are trying (or in the process of) getting fit, or you’ve thought about getting fit. No matter which demographic you fall into, I’m glad that you’re reading this because it means you have some bit of curiosity about personal training on your mind. At the very least, you want to find out how it is beneficial and why not only you but everybody should participate in some degree of personal training. I’ll address the three aforementioned groups, hopefully making that spark in your mind ignite a fire under your butt to get started and see that personal training is an incredibly wise investment in your health.

So you’re ready to get your fitness journey started, or at least want to find out how someone can help you? Note the word I used: journey. This means that your path will not be a start-and-stop trip which has a destination. Instead, it will be an ever-changing adventure with new turns, bumps, hills and challenges along the way. If you try to go on this big journey without knowing what to do or why to do it, you will unfortunately meet some failures and disappointments. Correct me if I’m wrong, but you wouldn’t start that journey if you knew you’d fail, would you? I didn’t think so. By meeting with a personal trainer, you are not only meeting with somebody that knows all (and I mean ALL) about what is needed for your journey, but they are on a journey themselves. Fitness, nutrition and wellness is what we live and breathe for. We know when we started our journeys, we have done what works, what doesn’t and we have educated ourselves about all of this so you don’t have to. You’re going on a journey and we are well along the same path with the experience and treachery of our own. We’ve made a road map of what works, let us share that with you to ensure you have the greatest physical and mental success you’ve ever had in your life.

That group is done, now onto you guys and gals who are either on the way to or are already in shape and fit. You go to classes, you may train in a small group, and you may even practice great nutrition to some extent. Now let’s put you into a scenario or two some of you may have been in or will be in at some point in time. Scenario one: you have a really busy schedule (with work, kids, etc.) and you miss classes this week. One week turns into two. Now you’re off the bandwagon altogether. Scenario two: you’re working you butt off doing 2 to 3 classes per day. You’re not really getting the results you (whether it’s weight loss, muscle gain, etc.) want and you get frustrated.

So here we go fit people, no matter who you are, we all need accountability from one or more people. For you individuals in the first scenario, your personal trainer will make sure you stay on track and you catch yourself when you trip and stumble from life’s twists and turns. Time with your trainer will almost be like a break from your crazy and stressful schedule. Fitness works so much better when you don’t get off track, so why not make sure you have a professional to hold you accountable and keep you motivated?pt2

Scenario number two, you fit people who are (supposedly) doing everything right. You’ll hear me say a couple things that will be hard to accept, but are true nonetheless. There’s nothing wrong with you and chances are you’re not a genetic anomaly which prevents you from losing weight or building muscle. This may be hard to hear especially if you’ve been working out for a long time, but you might be doing something wrong. Without getting into specifics, if you’ve been working out for a LONG time and you haven’t hit the goals you set out a LONG time ago, you NEED to change something. That something will not be found in a class or small group format. You need specific work with someone who knows your body better than you do. Personal trainers know how to get your body to move the way it’s supposed to, build muscle the way it’s supposed to, and have you feed it the foods you’re supposed to feed yourself to help everything we just mentioned. Not only that, but they will challenge you at everything you need to get better, stronger and pain free so your classes and small group sessions become that much more fun and enjoyable.

There you have it, folks. In a nutshell, your personal trainer is the person and professional who helps you along your long journey, but is also your accountability and expert partner. We are all educated adults (or on our way to becoming such), so we understand the importance of learning, growing and needing people for all of those steps to occur. Your personal trainer can and will be the person you need to improve your physical and mental well-being. Don’t just think of it as a monetary investment, but a personal investment in yourself. Now do yourself a favor…get off your butt and set up an appointment with your trainer!

Don’t have a trainer? Don’t worry! We have many trainers available and can help match you with the right person, if you don’t know who to go with. Call 616.451.9000 for more information or click here to see pricing.

Losing The Last 10 Pounds…

Before I opened the studio, I actually had a go at teaching pre and post natal fitness in the Grand Rapids community. I soon realized that screaming babies in strollers was not my thing, but I did learn a few things about patience, which every parent is rudely awakened to, AND to be patient with my own body post-baby. For most moms, we spend nine months accumulating new weight, for a good reason, so we can’t expect it to shed in just 21 days, right?

With any weight loss program, it requires a certain amount of patience, especially if you are going to do it the correct way. Now that Jackson is almost 11 months old, I am FINALLY back to my pre-pregnancy weight and can share some of my top tips for you, in losing that last few (stubborn) pounds! Especially when you get down to the last 5, 10, or 15 pounds you want to lose, the scale may suddenly refuse to budge. You might be tempted to drastically reduce calories or increase the amount of time you spend working out. Don’t do it. Instead, here are some simple tricks to consider…

1) Pump Iron. If you are not already doing it, make the focus of your workout strength training. There is a huge misperception that you need to do lots of cardio to burn calories. Sure, when you do cardio, you burn calories during the activity, but with strength training, you burn calories both during and afterwards for up to 48 hours! This is known as excess post-exercise oxygen consumption (EPOC) or the more well-know “afterburn”. Resistance training also boosts your metabolism, improves insulin resistance and shuts down the fat-storing enzymes in your body. Just remember that cardio is another form of movement, but you need variety to see results. No one will look his or her best without resistance training, a cornerstone of my training programs. I strength train at least 4 hours a week, including Body Pump, RIPPED, TRX, Pilates and Bootcamp.

2) Bump up the intensity of your workouts. No matter what workout program you’re doing, you will lose weight faster if you kick up the intensity. Jump higher, squat lower, and increase the weight you’re lifting to burn more calories, rev your metabolism, and stoke the fat-burning fire. Don’t just go through the motions; attack your workouts and push harder.

3) Change your exercise routine. If you’ve already increased the intensity of your workout program and still find that your weight loss has slowed, it might be time to try something different. When you perform the same exercises over and over, your body becomes more efficient at them. As a result, you use less energy and burn fewer calories. By starting a new fitness routine, you’ll shock your muscles, reignite your metabolism, and get the scale moving again. Think about which classes you have not tried or what you can do outside of Allegro to compliment your fitness even more!

4) Stand up. Researchers at the Mayo Clinic found that lean people spend 2 more hours per day on their feet than overweight people. Participants in the study who stood, paced, and fidgeted burned as many as 350 extra calories a day and were much leaner than those who didn’t move as much. Get up from your desk at work, talk on the phone while standing, and stay on your feet in waiting rooms—the simplest effort will yield an extra calorie burn that may help you shed those remaining pounds. As a busy mom, I don’t even know what the concept of sitting is, besides passing out every night when I hit the bed!

5) Drink more water. You may not realize how important water is for weight loss- it’s not just a tool to help you eat less. Being properly hydrated will balance your energy levels, which allows you to exercise with intensity. (Have you ever been so thirsty during a workout that you couldn’t perform as well as usual?) Drinking enough water may also increase your metabolism and promote muscle building—a well-hydrated body can more efficiently repair and build muscles. On the other hand, being dehydrated encourages muscle breakdown. So drink up, especially since you are exercising regularly.

6) Shakeology. It’s not just a fluffy shake or supplement. This stuff is the most nutrient dense meal you will find, ever. Stay fuller longer, reduce your sweet cravings and maximize your workouts. This meal contains your daily dose of pre and probiotics, all your super foods, minerals, vitamins and more. Think of it like 10 fitness classes in ONE workout!

7) Relax. Believe it or not, you may be trying too hard to lose weight. If your workouts are very intense and your diet is too strict, you could overtrain and burn out. Your mind and body will just not respond in the same way when they’re tired. Muscles need rest to repair and grow, and sometimes your brain needs a break from constant calorie counting and worrying about the last few pounds. Instead of becoming frustrated and diving into a box of cookies, try to relax and reduce the intensity for a little while. You may be surprised to find the scale moving again when you give your mind and body a rest.

– Coach Kendra

Size Matters

portion

Almost everyone when they hear the phrase “bad diet” imagines super sized McDonalds meals, greasy fried foods, and potato chips. The part we tend to over look is how much VOLUME of food we eat. Everyone knows that the health of our country is headed in a negative direction. Don’t be confused- I don’t mean to say that our inches or pounds are decreasing; rather our energy levels, physical activity, and overall quality of life are diminishing every single day. Many wonder why and think it’s because of the sedentary nature of our society today. Absolutely- this is a major contributor. On the other hand, there is the issue of diet. Diet is more than just WHAT we eat, it is HOW MUCH we eat. You can’t out train a bad diet and a bad diet can be eating non-nutritious food as well as too many “healthy” foods. A calorie is still a calorie and consuming more than you expend will result in wait gain.

As time goes by, we as the consumer have been confronted with a multitude of new portion sizes, as producers want us to have “options.” This did not happen over night, but has gradually phased in under our radar and we have gone for the bait hook, line, and sinker.

You don’t have to be a fitness guru to see that the country’s waistline has dramatically been increasing, and especially in the last decade. How interesting it is that portion sizes have ballooned up as well. For just ten cents more, I could get double the amount of pop? Heck yeah! Every day we are bombarded with choices of how much we would like to consume. Research shows that when confronted with larger food option most people cave and get them. It is easy to make mistakes on serving sizes when eating out and nutrition facts are not easy to get a hold of at most places. A couple decades ago there was no such thing as Venti, super size, or Big Gulp. Coffee came in a standard 8 oz cup, popcorn was served in a standard size bag, and bottle beverages we served in 12 oz cans. These sizes have been majorly distorted today. Restaurants offer increased sizes on everything, but most entrées have large enough portions for two people. I mean, who truly needs a whole pound of hamburger?

Not only is there portion distortion outside of the home, but inside as well. Food products are being cleverly advertised/marketed today and it is easy to have to wool pulled over your eyes. The majority of snacks and easy to make meals appear to be a certain amount of servings and calories per serving, but nothing should be assumed. One granola bar company for has healthy snack granola bars for on the go and only 100 calories per serving, but they were packaged with 2 servings (2 bars). This is deceiving and often we don’t look because it appears they are one serving and just eat them both. Things that we think are one serving and eat in one setting are often not. How often do you buy a Gatorade or other bottled beverage and not drink the whole thing in one setting? Those bottles, you would assume, are one serving, but actually contain 2.5 or even more. Snacks say low fat based on the serving, but one serving is a very small amount and be honest we all munch a little too much.

Over eating is a habit that is so easy to fall into these days. I see this being a major sink whole deterring many of us from achieving our goals and I just want to warn you to be diligent, figure our your portion sizes and use them. Stick to your game plan if you have one and lets not get caught in the trap.

Looking for more help or accountability? Our nutrition programs may be just what you need. Click here to learn more about these programs or contact info@allegrocoaching.com.

 

 

 

 

 

Lose Weight….without starving or sweating!

Sick and tired of feeling sick and tired? Even after getting a good night’s sleep? You are not alone. I went through this cycle for the last six months. Each day I would eat pretty decent meals, workout and do all the things I tell my clients to do. But I felt like I was always dragging with my energy and could not accomplish the things I wanted to get done. Even worse, I started to rely heavily on coffee in the mornings and sugar at night, when in reality, my body was completely exhausted.

 

Many experts agree that our current fatigue epidemic may have a surprising cause….toxins.

 

They are all around us. In the air we breath. Absorbed into the foods we eat. Our bodies are working hard to eliminate them, but it’s an uphill battle. And the more we struggle, the more tired we become.

 

So, I started to look at some options to cleanse my body form all these harmful toxins. And I did not come up empty handed. There are hundreds of different cleanses and detox programs on the market. The traditional ones are little or no food. Just enough calories to keep your body functioning. Topped off with a foul-tasting brew designed to purge your system and send you sprinting to the toilet! But the problem with all these liquid diets or no-food detox programs is that it can purge away the very nutrients your body needs to lose weight safely- and keep it off!

 

Last year, Beachbody came out with the new 21-Day Reset Challenge. Every single program they unveil delivers tried and true results and I knew this was something to look into. In just three weeks, the program gets rid of toxins you’ve been taking in for years as you replace processed food…with healthy food. There are 3 sensible meals a day that are wholesome and pretty easy to cook. Pair that with (6) supplements to help aid with the digestion and absorption of the food and that’s it. Reset. Renewed. Restored.

 

So, here I am on Day 13. Never would I have thought that I could kick caffeine to the curb or be full after a big meal of vegetables. Here I am waking up naturally when my body is ready and having energy that stays constant throughout the day. And I’ve lost 4.5 lbs already so I’ll take that too!

 

Whether you want a jump start to lose weight this summer or sick and tired of feeling sick and tired, a detox is a good thing to consider. Just like you get by with light housework during the year at home, we still need a deep spring cleaning each year to really get things back on track and at optimal health! For more information on the 21-Day Reset Challenge and to hear my final results, email Kendra@allegrocoaching.com.