March Meltdown

March 2013

Monthly Newsletter

Breaking Through Plateaus!

When our efforts come to a halt, it's terribly easy to get discouraged and give up.  After all, what's the point of all that hard work when it isn't doing anything?  The scale no longer moves down and what worked for the last two months isn't doing anything now.  A big reason for these plateaus is what and how much we are putting into our mouths.  There are other factors at play, like stress and lack of sleep that'll throw off our metabolism, but we need to be very aware of our diets. 

Our bodies are machines and like any machine, it needs the correct fuel to operate and perform efficiently.  You wouldn't put regular gasoline in a sports car, it'll ruin the engine.  So why would you want to feed your body junk and too much or too little of what it needs?  It's important to recognize what you are experiencing first off, is in fact hunger.  Too often dehydration can feel like hunger.  Drink a glass of water first.  If after a few minutes you are still hungry, pick a low calorie, high fiber snack that has some fat in it, like a small apple and 8 almonds or one tablespoon of peanut butter to stay on track until the next meal.

When you increase your workouts, your hunger will increase too and that's your body's way of trying to regulate where it is at.  In order to achieve certain weight goals, we have to eat the right amount of calories.  Livestrong.com has a simple formula for determining how many calories you should be consuming and make sure they're from high quality natural foods, not processed, prepackaged meals.  You'll be more satiated and the lower sodium won't leave you bloated and sluggish.

Your workouts should contain some intense cardio and strengthening drills, like in our Boot Camp and BoxFIT classes, to get the best and fastest fat melting results.  There is one caveat.  Don't consume the calories you burned off and then some!  Of course you deserve a reward for your hard work, but not through food.  You may burn off 500 calories, only to consume 1,500 while having dinner and drinks with friends that same night. Choose non-food rewards such as a mani-pedi, facial, new shoes/clothes, or a massage, because the ultimate prize is watching those pounds drop to your goal weight!

Melt Away the Fat in BoxFIT!

 Have a Sexy St. Patty's Day!

Ditch the silly leprechaun look this year by giving yourself a stylish manicure and wearing only green accessories.  They look fabulous against, black, gray, beige, or cream and it's a very classy look, too.  Chunky jewelry is very fashionable these days, though not every piece you wear should be so.  Stick with one chunky bauble, that way, a person's eyes aren't darting everywhere on you.  You always want to make an entrance, but their eyes should always travel to yours.  If you'd like a new pair of shoes for the night, but can't swing the purchase, glue green crystals (from any craft store) to the heels of an old pair of black pumps.  They will go great with jeans or a dress!  If you're hosting a party and want to serve something more fun and classy than green beer, try these lucky cocktails from Betty Confidential.

Don't Let Your Snacking Sabotage Your Weight Loss

Since exercise can increase our appetite, we need to be very careful how much we eat between meals and what we are eating, as well.  Because the studio is next to a convenience store, it can be especially difficult for anyone to not be tempted by what's inside, especially when hungry.  Pre-plan your snacks and take them with you.  Having the correct proportions will greatly increase your weight loss success.  Certain foods will help curb your appetite, so mixing up snacks that incorporate them will be beneficial. 

If you do stop into the convenience store, read your labels!  How much sugar does it have?  How much fat?  What kind of fat?  How many servings in the container?  Does your body need it or does it want it?  How does all of this help you? Keep in mind that there are 4.2 grams of sugar in a teaspoon and say you select a "healthy" fruit beverage with 32 grams of sugar, that's 7.6 teaspoons!  Do you put 8 teaspoons of sugar in your coffee?  Opt for water (or seltzer) flavored with natural fruit juice and be weary of calorie-free drinks, they may have a lot of chemicals--if you can't pronounce it, you shouldn't eat it.

Here's an easy and tasty protein bar recipe to help you out:

Rich Brownie Protein Bar

(8 bars)

1 cup oat flour

2 scoops chocolate whey protein powder

3 Tbsp cocoa powder

1/2 tsp baking soda

1/4 tsp salt

1/4 cup Sugar Leaf (stevia & raw sugar cane) (optional)

2 eggs (or 4 egg whites)

1 cup unsweetened applesauce

1/2 cup water

Preheat oven to 350 degrees.  Spray an 8x8 baking dish with oil. Mix all ingredients in a large bowl and pour into prepared pan.  Bake for 20-30 minutes until center is puffed and set.  They taste the best the next day after refrigeration. Calories 130 Fat 3.2g.  Cholesterol 61.2mg (with whole eggs). Protein 9g. Carbohydrates 16.7g. Fiber 2.6g.  Sugar 4.8g. Sodium 194mg, Potassium 60mg.

Food Is Fuel: Eat Right for a More Effective Workout

Are you giving your body what it needs to build muscle and burn fat?

Your body is a well-oiled machine. If you want to keep it running smoothly, you have to keep it properly fueled. In the same way you would only fill up a fancy sports car with premium unleaded, you want to make sure that you're giving your body the gas it needs for maximum performance.

This is especially important when it comes to exercising-both before and after...Read more.

Fitness Challenge:

PoleFIT Revolution 

1037 W 12 Mile Rd.
Madison Hts MI, 48071

248.246.2222 

polefit360@gmail.com