Holiday Party Guide: Eat, Drink, and Still Be Slim

Holiday Party Guide: Eat, Drink, and Still Be Slim

Weight-loss is Like Farming

I received an email from Mike Boyle, a well known trainer from the East Coast, that talks about training being like farming and it was great, so I thought I would share it will you...

He said the process of exercise is much like farming or planting flowers. There are no immediate results from exercise and no immediate results from farming or gardening!

First, you must plant the seed (have a goal). Then fertilizer (nutrition) and water must be applied constently. Too much food can be bad for both! Only the correct amount will causes proper growth. Overfeeding and underfeeding can cause problems. As you sit and wait to see results, nothing happens. You get frustrated and think "All this work and --NOTHING!"

Before you get frustrated...Are you thinking about that goal daily? did you REALLY give it the proper amounts of food and water? If you are not 100% you did, then you should write it down!

They key is NOT to quit! If this is what you really want...give it your all-110%! Have faith is the process. Continue to add water and wait. Farming and exercising are so similar. Continue to exercise and eat good and it will happen!

We live in a world obsessed with quick fixes. An exercise program must be approached over a period of weeks and moths, NOT days. Like I always say there is no quick fix, magic pill, or secret formula (believe me I have looked!). If you are consistent with BOTH exercise and food you will eventually see results.

Plant the seed. Feed and water properly. Write it down. DO NOT Quit. Wait for results; they will not happen over night--but they will happen and You will be happier and healthier!

Happy New Year!

It Is Time to Lose the Weight for Good!

The turkey has been carved, presents have been un-wrapped and the cheesecake and pumpkin pie has had plenty of time to firm on your outer thighs. In addition to the holiday dinners, from the first fun size chocolate bar eaten on Halloween to the last slice of pie you ate last night, holiday weight continues to inch it way on the scale and eventually forcing you out of your favorite jeans.

The uncomfortable guilty feelings of over eating and not exercising, the tighter clothes, the sluggish or tired feelings...These are the signs that the holidays are over and it is the beginning of the new year. It is also the time when most people feel the need for change and join a weight loss program.

I have been saying all along...don't wait till January start a program now! I know it is easier said then done sometimes. So it is almost the New Year and why not REALLY do something about your weight! The holidays are over and it is time! Lets make this year the time for change! Lets make this the year the year you lose the unwanted weight, tone up, and love yourself! Lets make this the year the year you feel comfortable in your own skin! Lets make this the year the year you can shop and love everything you put on! This is THE year and only you can do it. We will be there for you...we will give you the tools and motivation all you have to do is show up to class and give it 110% and eat healthy. You are worth it and we are excited to help!

10 Healthy Holiday Superfoods

10 Healthy Holiday Superfoods

What to Eat for Breakfast

It is important to eat breakfast! It will REALLY help with your weight loss and give you the energy you need to workout! Try and eat an hour or so before hand if possible! Some of you wondering what to eat for breakfast that is good, quick, and will give you that energy you need to get you through your workouts. I have posted a few recipes in the past, look in the archives under eggs or smoothies and you will find some great recipes! I have also posted a few below. I hope you enjoy the recipes!

Chocolate Mocha Protein shake (use light chocolate, vanilla, or capp soy milk, a teaspoon of instant decaf, and ice)

Oatmeal with berries (I love raspberries and blueberries -fresh or frozen)

Oatmeal made with a light chocolate soy milk

Laughing Cow Cheesy Egg (stove or microwave)

Stove-add a little olive oil (EVOO), beat egg in bowl with a little pepper and shredded 2 % cheese, pour in warm pan let bottom cook and flip, break up laughing cow and put chunks in egg (I LOVE the garlic flavor) and fold over like an omelet. If you have time add fresh spinach and tomatoes (salsa, jalapenos, and onion are great too!)

Easier and quicker Microwave- Spray some Olive Oil Pam in a small bowl, beat egg in bowl, add the shredded cheese, and chunks of laughing cow, cover with napkin, and microwave for a minute. Be careful they can explode in the microwave!

Fruit Parfait
8oz plain nonfat Greek yogurt
1/2 cup uncooked ready to eat oatmeal
2 tbsp of ground flax seed
1/4 cup strawberries and blueberries (or favorite berries)

Layer all ingredients in tall glass and ENJOY! for a mini treat cut ingredients in half!

Oxygen also has some great recipes! Below is one that I found the other day and it sounds great! Let me know if you like it! Also, please post below if you have others we can try! Thanks!
Robert Kennedy's Oxygen Women's Fitness

Control Your Portions!

One of the BEST ways to help with weight loss is portion control. It helps reduce calories and is a major component in losing weight. You have control over what goes in your mouth. If your one who eats out all the time you might have a little bit of a problem here unless you follow my tips...the portion sizes are way to big at restaurants and fast food places (of course if your trying to lose weight you should not be spending that much time eating fast food). You have the best tool to watch portion sizes...your hands! When I say you should be getting 3 servings 5 to 6 times a day - one serving should fit in your cupped hand. Yes it is small but that is all you NEED!

Other ways of developing and maintaining good portion control include:

HOME

Use smaller plates for meals.

Eat appropriate servings and don't go back for seconds.

Drink a glass of water before meals.

Put left over away as soon as you serve the meal (freeze them for another tine).
Never eat out of the bag or carton.

Don't keep platters on the table, it is so much harder to resists seconds!

OUT TO EAT

Split meals with a friend.

Have a salad before your meal and load up the the veggies.

Ask for half the portion.

Ask for a to go box right away and when the food gets there put half of it away.

If you have to have dessert, split it among the table.

Ask weight staff to keep the bread and chips and salsa in the back.

This may be hard to do at first but you can do this and if you do you will be results! Good luck and have a great day!

Do you REALLY want to lose weight and tone up?

To lose weight you have to have some discipline and some dedication! You are the only one that can do it and YOU CAN! Really do it for 4 weeks and you WILL see a difference and you will keep going. Once you see results (I am talking not only inches but the scale moving...DOWN) you will want to keep up with the plan!

Here are the rules to follow:

1. Eat a protein rich breakfast daily to SPARK that metabolism and fill you up.

2. Work out at least 4 times a week (3 to maintain and 4+ to lose the weight).

3. Eat 5 to 6 small and healthy meals a day. 3 servings in each meal (lean protein, fruit, and or veggie [1 serving should fit in the palm of your hand])

4. Replace bad or fast absorbing carbs (cakes, cookies, white bread, pasta, and rice) with good carbs (fruit, veggies, and whole grains).

5. Sorry...no alcohol for 4 weeks to turbo charge the weight loss. Drink half your body weight in water!

6. Replace any meals with a meal replacement shake (protein shake) when ever needed!

I promise you if you follow these rules for just 4 weeks YOU WILL SEE A DIFFERENCE! It is up to you...how bad do you want to lose the weight? Think about what you want, set a goal, and do it! Don't wait till January, it is only going to be harder! Plus we want to look good for the new year!

DECIDE*COMMIT*SUCCEED!

Avoid Holiday Weight Gain

It is so easy to put on the pounds over the holidays! Here a few tips to help keep you slim!

1. Schedule and show up to your workout! Treat your workout like your job, yes I am not paying you with cash...but I am paying you by giving you motivation, energy, and a healthier life!

2. Don't let the holidays stress you out! If it does, I know a great stress reliever...our class! Get enough sleep and workout it will definitely take your stress away! Stress can really help put on the pounds (emotional eating) and also help you to NOT lose any weight! So avoid it!

3. Avoid empty calories! Yes, alcohol. If you really want that scale to move I would avoid it or drink in moderation! Drink sparkling water with frozen raspberries or frozen lime slices! It's good and refreshing!

4. Don't go to the parties hungry! Eat a little something before you go and think moderation. Okay it is the holiday season and you really want that slice of pie...take a small slice and cut it in half, eat half and throw the other half out or save it! Have some self control!

5. Burn some extra calories! Dance whenever you can! Go to that party, have fun, and dance! Or stay home, turn on some tunes, and dance with your kids...they will love it!

6. When going out dress for success! Wear something a little snug that will help with how much food you really eat! Come on think about it...have you ever worn something loose so you could eat as much as you wanted and no one would see your busting belly and you would be more comfortable after the feast? I will admit, A few years ago that is what I would do!

7. Have self control and eat smaller portions! This is hard...but you can do it!

8. Drink a glass of water before each meal, it will help you feel full!

Hope this helps! Have a great holiday season. Love yourself enough to keep losing the weight and keep the weight off! You are working out and getting healthy don't ruin it with the crazy holidays!

E-mealz - a meal planning resource for busy moms and frugal family cooks.

Hello Friends,
One of our GREAT clients told me about this wonderful website! It is for busy parents that want to spend less money at the grocery store, eat healthy, and spend more time with their family! It is call E- mealz and you can pick what menu you want (weight watchers, low carb, vegetarian...) and they will email you a plan! I have heard great things about it. I am going to sign up for it and will let you know more! If you have any comments about this, tryed it, love it, questions, just post us! Click on the link down below to find out more! Thanks Bev your the best.

E-mealz - a meal planning resource for busy moms and frugal family cooks.

New Shoes

Okay so bring one bring all! We are off to the Runners Block on Monday December 14th. I don't have a set time but it will be probably be around 7:30 PM. They will close the store and open it just for us so we can get their full attention! Don't forget to mention ANY ailments you have in you legs, knees, ankles, or feet. Also if you have any old ailments; for instance I have a plate and screws in my ankle and when I told them-it changed everything. Shoes are so important when working out so come join us! Remember the discount is only for BICT members but they have said we could buy for our family members also! So if you have anyone that needs a new pair of shoes for Christmas bring them with! We have a sign up in class or just post and let me know. Have a great day!

Dreamfields Pasta recently featured on Rachael Ray

Dreamfields Pasta recently featured on Rachael Ray

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Welcome to BICT!!!

Welcome to Bruning Intense Circuit Training! We are so excited to be a part of your total body transformation! If you really want to see results you will follow the meal plan and workout at least 4 times a week! I promise if you REALLY commit yourself for 8 weeks or whatever program you are doing you will reach your goals! It does not happen over night and you have to be ready for the change. I am sure you have heard "Rome was not built in a day and either is your body". It is true as much as I would love to say workout and you will have the best body over night! It is the intense workouts PLUS the healthy eating. It takes dedication and will power and you can do it! Think about what your goal is, lose weight, tone up, do 5 push ups, hold a plank for 45 seconds, run a marathon, or the most important get healthy and live healthy and post is some where you can read it daily! It works!

If you have any questions please feel free to ask us or check out the old archives! There is a lot of good info for healthy snacks,recipes, home workouts, and soreness! Just type what you are looking for in the search box. If you can not find it there feel free to write me a comment or ask me in class and I will get back to you as soon as I can.

Like I said earlier we are both excited about helping you reach your fitness goals and hope you enjoy the program! Have a great day and keep up the good work!!!

Holiday Weight Gain

The craziness of the holiday season concerns me with many ditching their workouts for shopping and parties. I get concerned because I was that girl! I was the one to ditch all workout for the shopping and definitely the parties! Every year I would put on and extra 10 -20 pounds and fight to get it off in January! Some of you may think "no way can a person put on that many pounds over the holidays!" It is true and I did it! There are SO many temptations this time of year...we have holiday shopping and quick eats. We have the fun parties with family and great friends, add on the cocktails, all those fun desserts and appetizers, and then the delicious main meals! The biggest temptation of all is making excuses on why you cannot work out! Don't fall in to the easily tempted...or go ahead and say hello to those unwanted pounds!

You'll be able to manage your weight better if you start an exercise routine NOW or continue doing the one your already in! No wants to carry around an extra 10-15lbs. That is the average weight gain over the holidays! Remember that is an average you CAN gain more. I have seen people gain up to 30lbs from October through December! It is really scary and so bad for your body!

Exercise is not only good to help you keep your weight down, and your body healthy, but it is a great stress reliever too! The holidays can be stressful, whether it is dealing with the crazy holiday drivers and shoppers to maybe dealing with your crazy family--exercise with keep your mind off things and you will feel so much better! It surprises me when so many people wake up at 4AM to shop but refuse to set the alarm to do something REALLY good for them-workout! The exercise with not only relieve some stress but will give you the extra energy boost you will need to to multitask and get through that crazy "to do list".

Don't gain that extra holiday weight this year! Even if you just maintain your weight over the holidays you will be in a better place! Working out through the season will help you FEEL and LOOK so much better bringing in the New Year! It will feel so much better bringing in the New year with a new you! You are the only one that can do it! We will give you the tools and help you if you need it but you have to show up for class, workout, have fun, and eat better! Lets make this holiday season be the best one ever! Have a great day!