2011 here we come!

Setting new year resolutions can be intimidating and leave you disappointed if you don't achieve your goals; so make sure they are attainable. Typically less than about 15% of people actually stick to their resolutions. Don't be in that percentile! I want you to challenge yourself - you never know what you're capable of!

Here's some suggested new year resolutions:

- consume probiotics everyday; my recommendation: GoodBelly

- increase daily water intake; try to drink the same amount each day

- reduce alcohol consumption

- don't stress*

- get organized; clutter can add unnecessary stress to your life

- get at least 2 days of resistance training and at least 2 days of cardio each week

- take your vitamins; my recommendation: Cooper Complete

- eat more fish - 2-3 servings per week*

- pray without ceasing; be thankful everyday for what He provides

Pretty simple right? Pick one or two of my suggestions to add to your own list of resolutions (if you have a list) and get busy. Tomorrow is New Year's Eve so you have one day to prepare for 2011 :) Good luck!

*a resolution I have set for myself

MERRY CHRISTMAS EVE!!

LOVE YOU GUYS!

4 Days Left!

4 DAYS UNTIL CHRISTMAS!

Hope everyone is having a MERRY CHRISTMAS WEEK! Keep up the hard work in the gym! Don't let the holiday season throw off your exercise schedule and don't forget to get in a couple extra days of cardio each week to keep those pounds from sneaking up on ya!

Props to my client, SW, for working out without me on a night I had a Christmas party. He sent me a couple pictures showing me how NOT to do the exercise:

Do not pull behind your head - bad for your shoulders!

SW should have his other leg forward, as you would when you walk.

Don't forget to drink water throughout your workout!

Tis the season:

FYI

FYI!

I'm watching The Dr. Oz show right now and just learned that cell phones may be dirtier than public restroom toilet seats...EW! He says that 30% of some viruses can transfer from your fingers into your body. He suggests cleaning your phone everyday! It's simple to clean - just use an anti-bacterial wipe.

'Tis the Season

I'm not much of a baker, but for some reason, the holiday season always put me in the mood to spend some time in the kitchen! Maybe it's the reindeer antlers... LOL!

I have a few things on my "to do" list today and one of them is to bake my favorite low fat chocolate muffins while Christmas music (and football) plays in the background. This is one of my favorite recipes - it's not only low calorie and low fat, but SUPER EASY to make! Whew!

I've debated on whether I should share my recipe with all of you...

You're not that lucky! ;) However, you may have a little surprise when I see you this week...if Willie doesn't eat them all.

Here's some homework for everyone: Google "healthy holiday recipes" and practice your skills in the kitchen or just give the recipe to your wife ;) Hint: Eatingwell.com is a good site with great healthy holiday options. Have fun!

Christmas is approaching very quickly. Don't let the holiday pounds creep up on you too!

I know there's more temptation surrounding you at the office (bowls full of holiday candy), at home (baked goodies) and at all the holiday parties (food and drinks). I don't want any of you to miss out on your favorite Christmas treats; but I want you to indulge wisely.

The main things I want you to work on this holiday season:

-No munching: I know there's been some good football games on, but let's focus on the game, not the chips and salsa or m&m's or whatever is in front of you. Be strong :)

-Portion control: It's okay to have some of your favorites! Just have half of a cookie. At parties, grab only a few hors d'oeuvres. Sip your glass or two of wine.

-Workout more: If you see me 2-3 times each week, add at least 2 more days of exercise on your own. Do the elliptical or go to the track for 30 minutes.

*****HAPPY HOLIDAYS*****

Thanksgiving Survival Tips

You've been working so hard in the gym and at the dinner table. Don't let Thanksgiving set you back! Or else...

Listed below are 10 tips to help you get through the next few days without me:

1. Exercise the day before.

2. Eat a healthy breakfast. Don't skip a meal to "save" for your Thanksgiving feast. You'll end up over eating. Skipping meals will even slow down your metabolism.

3. Head out to the "Turkey Trot". If you don't want to deal with the crowd, have your own Turkey Trot: hop on an elliptical for 30-45 minutes of intervals or go for a jog on the Katy Trail (That's my plan.) Do your cardio first thing in the morning to boost your metabolism and "EPOC" for the rest of the day.

4. Don't go for seconds. I know, I know, it's just so yummy. I get it, trust me. But having that second serving won't satisfy your taste buds anymore than the first serving. Sit for about 15 minutes, drink a glass of water and then see if you still want seconds ;)

5. Drink water throughout the day. Drinking water increases your metabolism.

6. Follow a 2 SMALL bite rule for the dessert platter. There will be lots of choices and you'll want a little of all of it. Get a small serving of a few desserts, take a couple SMALL bites then try the next treat.

7. If you have a big Thanksgiving feast for lunch, head out for a family walk after the dishes are put away before the Cowboy game. Or play some active games with the kids. If you don't have time before the game, go during halftime or after...whenever, just get moving.

8. Share your leftovers. Eating leftovers until they're gone is not a good idea. You wouldn't eat a feast like that on an ordinary day now would you? Get rid of leftovers -- send them to someone you know might need a good meal.

9. Limit alcohol consumption. Plan on 1-2 drinks for the day. Remember, alcohol slows down your metabolism!

10. Choose your indulgences. Don't torture yourself, you can have your favorites! But do it wisely. You will just need to make a few sacrifices (limit butter and gravy, pass on the rolls...etc) to justify your favorite indulgences.

Bonus tip: Exercise on Friday! (Shopping does not count.)

HAPPY THANKSGIVING EVERYONE!

I'M THANKFUL FOR ALL OF YOU!