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Millions of Americans will again, in 2008, list weight loss as their Number 1 New Year's Resolution.
We dedicate 2008 to overcoming the New Year Resolution that remains on top of your list year after year.
Our hope is to encourage you with tips and healthy insight, remind you that exercise is important, and invite you to train with our nationally certified personal trainers in the privacy of your own cutting edge, luxurious, one-on-one personal training suite! |
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Breakfast To Go
 Let's face it, we all know eating a healthy breakfast is one of the most important things that jump starts our metabolism in the morning and keeps it thriving all day, yet we choose not to make the time to eat something healthy before rushing out the door with the kids in tail or a briefcase in hand. Here are a handful of well rounded nutritious morning meals to try.
Fruit and Cheese
A balanced, easy-to-assemble make-ahead morning meal: Grab an apple, wrap 1-2 ounces of Cheddar in plastic, and toss 1/4 cup of fiber and protein rich walnuts into a resealable plastic bag.
Strawberry Shake
Combine a packet of vanilla or strawberry instant-breakfast powder (look for the no-sugar-added kind, such as Carnation) and 1 cup of low-fat strawberry cow's milk or soy milk.
Morning "Pizza"
Take a slice of crusty bread, spread it with 3 tablespoons of low-fat ricotta, and add tomatoes. Finish with a drizzle of olive oil (about 1 teaspoon) and a little salt and pepper.
Energy Bars
To substitute for a meal, an energy bar should have at least 3 to 5 grams of fiber and 10 grams of protein. Odwalla, Kashi GoLean, and TruSoy are all good options. Because cereal bars rarely have more than 2 grams of protein, kids might be better off adding a stick of Go-Gurt! and a sleeve of peanuts.
Cereal "Sundae"
A bowl of fiber-rich bran flakes (about 1 1/2 cups) with 8 ounces of low-fat milk is nearly the perfect breakfast. Make it portable by replacing the milk with lemon or vanilla yogurt and mixing it in a to-go container. Increase the fiber and vitamins by adding 1/4 cup of nuts or fresh or dried fruit, such as chopped pecans or blueberries.
Huevos Rancheros Rapidos
One of the most portable proteins is a hard-cooked egg, but it has no fiber or carbohydrates. So slice it, then roll it in an 8-inch whole-wheat tortilla with a piece of Canadian bacon or lean ham and, if you like, a 1/2-ounce slice of cheese. Add a tablespoon of salsa for a shot of flavor and a smidgen of vitamin C. |
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Set Realistic Goals For the New Year!
 Stop! Don't you DARE pick up that magazine that guarantees HUGE weightloss in just 12 weeks!! Wow, sounds too good to be true...(it is). Instead, look for sound advice and education on weight loss from reputable sources. A reputable source will offer sound, scientifically proven advice far from the world of 'miracle creams' and 'magic pills'. The best formula for permanent weight loss is simple-with a detailed plan, you too can lose weight and keep it off!
Set Realistic Goals
- On average 1-2 pounds of weight loss weekly is losing weight safely. Going over the average amount may not only be fat loss, but lean muscle mass, which you want to keep!
Get a Personal Trainer
- A knowledgeable personal trainer can keep a routine fun, safe, and full of variety. Being able to get in and out of the gym in under one hour, feeling fully exhausted (but also energized) works well with anyone's busy schedule.
Don't Starve Yourself
- By not eating enough calories daily, your body will think it is starving, and metabolism will slow, since it is conserving the engery that it does have. Keep to a safe caloric intake, and expend calories via cardiovascular work or strength training exercises.
Allow Cheating
- If you eat 3 meals a day, that is 21 meals a week. If 2 meals during the week aren't on track with your nutrition plan, don't waste the rest of the week and fall off the wagon! Don't beat yourself up, you have 19 more chances to stay on your health track!
Fitness IS Important
- Losing weight shouldn't be your only concern when setting a NY's Resolution. Fitness has over 200 beneficial factors- a few...heathier heart, lower cholesterol, lower stress, lower resting heart rate, sleep better, decrease of osteoporosis, "you" time!
Reward Yourself
- Choose to reward yourself for small foward steps. A new workout shirt or pants with your first 5 pounds, an afternoon off and a day at the beach, etc. Enjoy your hard work! |
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One Fitness Together Clients New Year Resolution
While running with a client the other day, I asked him his New Year's Resolution. He didn't
miss a beat, and said "I don't need a New Year's Resolution this year, I've done it already." He's been training with us for 6 months and has lost over 20 lbs, as well as ran his 1st 5k (completed another one already) and is training for the A1A Half Marathon...Keep up the good (and hard) work! The results are noticeable and fantastic! |
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20 Healthy New Year Resolutions for Kids
Preschoolers
- I will clean up my toys.
- I will brush my teeth twice a day, and wash my hands after going to the bathroom and before eating.
- I won't tease dogs - even friendly ones. I will avoid being bitten by keeping my fingers and face away from their mouths.
Kids, 5- to 12-years-old
- I will drink milk and water, and limit soda and fruit drinks.
- I will apply sunscreen before I go outdoors. I will try to stay in the shade whenever possible and wear a hat and sunglasses, especially when I'm playing sports.
- I will try to find a sport (like basketball or soccer) or an activity (like playing tag, jumping rope, dancing or riding my bike) that I like and do it at least three times a week!
- ....Click Here For Full List.
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