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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)

Quick and healthy on the go!

onthegoWe live in a go-go-go world and it can be tough to not fall into the fast food grab and go life. But sometimes that’s all we have time for. So, we are arming you with tips to make educated decisions when you’re traveling and on the go.

At Allegro, we focus on the 80/20 rule. That means 80 percent of your nutrition should be clean, wholesome and natural foods; whole grains, protein, vegetables and fruits. While 20 percent is what we call life. The 20 percent is a birthday party, an unplanned night out, going out for pizza with friends, etc.

Below are great tips for eating at a restaurant, fast food chain and tips on prepping for on the go days and trips.

 

 

Restaurants

Here are some great tips to consider BEFORE heading out.

  • Do your research ahead of time
  • Just because it’s free doesn’t mean you need to eat it
  • Start with something healthy
  • Order first so you don’t get swayed by what others are ordering
  • Be specific. You are the customer!
  • Balance your plate – if you’re going to have a cheeseburger then opt for side salad instead of fries
  • Split your meal with someone or ask for a to-go box when the meal comes out
  • Slow down and watch portions

Fast Food Chains

Here are some great options at many common fast food chains. When reviewing choices, the parameters we set included the following:  500 calories or less, around 10 grams of protein, lower sodium, low sugar and no trans-fat.

  • Subway
    • 6 in. turkey loaded up with veggies no mayo, whole wheat bread – 390 calories
  • Chipotle
    • Burrito bowl with steak, black beans, fajita veggies, salsa and lettuce – 460 calories
    • Salad w/romaine lettuce, brown rice, black beans, fajita veggies and salsa – 430 calories
  • Panera Bread – most of salads great choices but dressings can add more sodium/sugar (ask for dressings on the side or do half of it.
    • Roasted turkey and avocado BLT sandwich, whole sandwich – 510 calories
    • Power Kale Cesar with chicken, half dressing – 340 calories
  • Jimmy Johns – best options if you customize your orders
    • Big John: roast beef, no mayo, lettuce, tomato, onion and avocado spread – 380 calories
    • Veggie sub on French bread: sub mayo for avocado spread – 500 calories
    • Unwich – sub mayo for avocado
  • Wendy’s
    • Small chili – 300 calories
    • Add on baked potato – 170 calories (no butter!)
  • Chick-fil-A
    • Grilled chicken cool wrap – 340 calories
    • Grilled chicken sandwich – 320 calories
  • Taco Bell
    • Shredded chicken burrito – 400 calories
    • Cantina power burrito (veggie) – 430 calories

Packable Options

Here are some great on the go options for busy days or when you’re traveling. We also included a few fun ways to get your daily nutrients and water in!

  • Pre packaged fruits, vegetables and salads to go
  • Grab and go foods
    • Lara bar, kind bar, 100-calorie packs of walnuts or almonds, dried apple slices, a healthy trail mix or make your own (dark chocolate chips, almonds, dried cranberries)
  • Carry a water bottle. Make it fun and fresh! Throw some cucumber, mint, lime or raspberries
  • We need four to five servings of vegetables a day. Here are some great, easy to pack vegetables: cherry tomatoes, pepper strips, cucumber, carrots, broccoli and cauliflower
    • Spice it up:
      • Greek yogurt with balsamic vinegar
      • Hummus (individual packets too)
      • Low fat ranch dressing
      • Laughing cow cheese

Eating healthy on the go CAN fit into a healthy lifestyle if you plan ahead for it as best you can; arming yourself for success.  For more great tips on nutrition, fitness and more check out our podcast channel – Health and Wellness with Allegro Coaching!