Summer is only 13 weeks away!!
February 20, 2011 by Deb · Leave a Comment
New Year’s resolutions have come and gone, and Summer is just 13 SHORT weeks away………….. This means we have just 13 weeks to really hone in our nutrition and training programs to hit Summer in peak swimsuit condition….Yikes!!!
It can’t be done by dieting alone. And as a matter of fact, DIETING Sucks! I’ve been there. Where its crunch time, where we’ve put off doing what’s needed to drop enough fat to look good before hitting the lakes for the Summer, or simply put those few extra pounds on from not being as active over our lovely Winter months.
Nothing is more stressful than being just a few weeks away from vacation or Summer and realizing you have not reached your desired weight-loss goals. So, I normally start 12-14 weeks out. And rather go on an extreme DIET (which I never do……because they don’t work), I alter my food program…..change things up a bit, eat healthier, workout HARDER… and throw in cardio-intervals as necessary.
One of my FAVORITE non-diet snacks for my sugar tooth is cottage cheese mixed with Greek yogurt and a few shredded almonds thrown on top. The cottage cheese absorbs the flavor of the yogurt, the almonds add crunch… and the whole snack curves your sweet tooth.
I eat this at least once a day on top of my other meals, because it’s that good. It also packs in some great PROTEIN, which helps curve your hunger! Now, if you’re not a fan of cottage cheese, I understand. I wasn’t either until I mixed it with yogurt. Give it a try you may be pleasantly surprised! This has become my favorite #1 healthy snack of all time.
The first step to reaching your Summer weight-loss goals is to PLAN now! Don’t look back at what you didn’t do, simply look forward and then kick it into full speed ahead! If you need some help, give me a call…….
I’d love to help you reach your goals by Summer!
Email me at: debfinnestad@aol.com to set up your first consult!
Train Hard & Expect Results,
Deb 
Home is Where the Heart Is
February 16, 2011 by Deb · Leave a Comment
Well, we are already six weeks into 2011. How are you doing with your fitness and wellness program? 1 out of every 3 people statistically has already given up on their New Year’s Resolution and yet is still paying for their gym membership. Want to know the secret to staying healthy and fit? You don’t need to go to the gym to find out – see article! Once you put your heart into it…then you can get fit anywhere and anytime!
Home is Where the Heart Is
If home is where the heart is, why do so many people neglect their heart, both physically and spiritually? Is your heart suffering due to a lack of exercise or to the foods you eat? Maybe your heart is bogged down with negative emotions (anger, jealousy, bitterness, hatred, fear or resentment). In either case, the heart becomes cluttered with an emotional filth that leaves no room for physical cleanliness. Would you enjoy living in a home that is dirty, cluttered, dangerous, and gloomy? I imagine most would answer that question with an emphatic “No!” Why, then, would anyone live with a heart condition that is equally harmful and depressing?
Your heart is the central operating unit for the entire body, pumping blood, oxygen, and nutrients to every cell. It’s the home base, if you will, from which the entire body receives its commands, including the mind and its ability to think. Phrases such as, “Home is where the heart is,” “Home sweet home,” “A man after His own heart” (1 Sam. 13:14), even “homesick” are reminders of where we long to be…HOME! If you are out of shape and depressed, however, do you stuff your home and your heart with things that never fill the hole left by what you are truly seeking? If we long to be home and our heart is the “home” from which we operate to our fullest potential (when we’re healthy), we should honor that home-clean it, purify it, fuel it, and exercise it to offer maximum benefits. The rewards are even far greater than what the heart offers physically. The heart is the home to a healthy mind, body, and spirit.
The first step in clearing the filth that has entered your heart (emotionally or physically) is to change the way you think. When you recognize and accept that you are worth the effort it takes to have a clean and healthy heart, you are ready to put the following necessary steps into action:
1. Emotional triggers: Address them! Whether your triggers concern past or present issues, decide to let go and release the negative thoughts, feelings and actions that go along with that emotion. Ask yourself: Does my attitude serve me or those around me? You may be hanging onto anger and resentment even though the person against whom the emotions are directed has been set free (because she/he did not allow emotions to run her life). Do you find yourself stuffing your emotions with food, alcohol, drugs, lust or shopping, to name a few? If so, consider what your future may look like five years from now if you continue down that path.
2. Action Plan: Put a specific plan in place for every day. Journal your eating, exercise, feelings and actions. Such accountability will develop into a daily pattern or habit. Hiring a coach/Personal trainer or checking in with a close friend also works wonders to keep you accountable.
3. Measure: Take time each week to check in and measure your results. There is no greater motivator than seeing the progression that leads to one’s goals.
4. Reward: When positive results are clearly shown, a healthy reward is key to encouraging you to continue reaching new and perhaps even greater goals.
Once you get to the “heart of the matter,” you will appreciate that home indeed is where the heart is-and that taking care of your heart is critical for you and for those who love you most.
Blessings Always,
Deb
How to Stay Fit this 4th of July Weekend
July 2, 2010 by Deb · Leave a Comment
If you have plans to celebrate the festivities this 4th of July weekend, I wanted to share some of my personal quick tips with you to ensure you enjoy without falling off track.
First…while there are thousands of holiday weekend survival tips being shared right now, the best advice I can give you is that it is never just one weekend that sabotages your results.
Rather – it is how you spend your time BEFORE and AFTER that matters most.
3 questions for you to Help You Stay On Track:
1. When does your holiday weekend start?
Knowing this will allow you to make good choices up to this point. No need to grab a handful of m&ms at work when you know you will be enjoying a picnic tomorrow.
* My holiday weekend starts Saturday afternoon during our cookout.
2. What will you watch out for?
Are there certain foods or drinks that you consider to be a weakness? How will you manage them?
Put a limit, make a healthier version or avoid altogether?
* I LOVE Potato Salad & Chips I will make a healthier version of
potato salad and limit my serving of chips to one measured portion vs.
eating handfuls out of the bag! I also found chips made out of veggies that will help too!
3. When does your holiday weekend end?
This is the most important question to answer. Knowing when it is time to get
back on track is what will prevent your choices from completely sabotaging your results.
* My Holiday Weekend Ends on Sunday at 5:00 pm. I will get rid of any tempting leftovers and go for a nice evening walk with Lucky (my doggy).
Do something to signify you are done celebrating and ready to get Back on Track and you will stay on the path to fast fat loss results!
I wish you a super fun and safe 4th of July weekend! We will be open Saturday and Monday 7-11 am so start those days with a great workout! Remember we Ankeny folks have Summerfest festivities next weekend!!
Deb
The Best Diet Tip EVER
June 16, 2010 by Deb · Leave a Comment
Today’s post is going to be short, sweet and to the point.
That said, it may be the most valuable piece of dietary advice that I could EVER give you.
You see, last night around 9:30 PM while watching TV my appetite started acting up and I began to have some pretty intense cravings.
A couple minutes later, I found myself in the kitchen rummaging through the fridge, cupboards, and pantry looking for something to satisfy my hunger (yes, I’m human and I deal with cravings, too).
After scoping out what was available, I ultimately ended up eating some sliced steak and big portion of spinach. (Thank God Carol’s Éclair dessert was all gone!)
Do you know what stopped me from downing a bowl of ice cream or reaching for a bag of potato chips last night?
Simple. These foods aren’t in my house.
Do you want to end your struggle with late night snacking (with the wrong foods) and increase your dietary adherence ten-fold? Then here it is, the best diet tip I could ever give you:
Keep your house free of anti-diet food.
Simply put, if it’s not available, it’s not a temptation.
Do you find that having “off-limits” foods lying around is screwing up your diet? Let me know your thoughts!
Train Hard & Expect Results,
Deb
Host a healthy barbeque
June 1, 2010 by Deb · Leave a Comment
Phil Romans on flickr
1. Don’t Burn Your Burgers
Studies have shown that well-done and charred meat contains carcinogens that can increase your risk of cancer. Choose lean cuts, trim off excess fat and marinate meat before grilling.
2. Get Rid of the Six Pack
Beer and drink mixers are packed with calories. Instead of throwing back a six pack, try staying hydrated with plenty of H2O throughout the barbeque.
3. Just Add Veggies
Control the amount of meats and starches you eat by layering the grill with veggies, which are packed with disease-fighting flavonoids. Try kabobs with chicken, peppers, onion, squash and mushrooms.
4. Go Easy on Ice Cream Cones
Embrace the season with a fruit salad, sliced watermelon or grilled pineapple, and lightly dip it in dark chocolate. You’ll get a delicious dessert with antioxidants and fewer calories and sugar than ice cream
5. Serve Up Some Fish
A great alternative to meat, fresh fish like salmon and tuna are packed with heart-healthy omega-3 fatty acids and are low in calories. Add a squeeze of lemon and you’ve got a healthy meal.
6. Don’t Treat All Salads the Same
Potato, pasta and egg salads are high in saturated fats. Instead, fill your plate with fresh greens and veggies. You can try the pasta or potato salad, but limit yourself to a small portion.
7. Be Aware of Food Safety
Avoid food poisoning by thoroughly cooking meats and keeping raw and cooked meats separate. Keep cold foods stored in coolers with lots of ice until you serve them. If it’s above 90 degrees outside, don’t keep food out for more than an hour.
8. Play Games, Burn Calories
Barbeques don’t have to revolve around food, and we think it’s more fun when eating’s not the only activity for the day. Work up an appetite with a group bike ride, swim or backyard games.
Host a barbeque for your neighborhood or invite family; it’s a great way to have some summer fun and enjoy some healthy eating all at the same time! PS: Don’t forget the sunscreen!
Deb
Salads the New Junk Food?
May 14, 2010 by Deb · Leave a Comment
This information was submitted by Cheryl Freauff one of CrossTrain’s personal trainers. She sheds some light on how eating a salad doesn’t always mean you are eating healthy!!
Here’s what she says:
While at subway I carefully selected a 6″ grilled chicken on whole wheat with extra pickles and spicy mustard. Yummy!! The woman in front of me was doing what so many of us do. She selected a salad and proceeded to pile on what she thought were good choices. Her mistake was not the peppers and variety of veggies, but the hunk of tuna loaded with mayonnaise and “seafood” which by the way is imitation and loaded with sodium and sugars. To top it all off she asked for what turned out to be her biggest mistake……. ranch dressing and an extra packet to boot.
If you go to subways website, you will see that the sub I select offered just 325 calories (however the extra sodium from the pickles were not good), her salad had a whopping 1150 calories. Not to mention all the sodium and added fats.
Don’t get me wrong I LOVE salads and eat at least one a day, but what we put on those salads can make it a health food or junk food. Mayonnaise based dressing can be particularly fattening and unhealthy. Using balsamic vinegars and herbs are far better options. If you must use a mayonnaise based dressing then making your own is rather quick and easy using reduced fat mayonnaise.
In the end knowing what goes into your salads will help you make the best decision.
Thanks Cheryl for this great info!
Deb
Are you de-hydrated?
April 27, 2010 by Deb · Leave a Comment
This was submitted to me by CPT-Carol Ferry who works at CrossTrain and does personal training with many clients! Here is what she had to say:
Recently I have talked with a few of my clients that complain about what they think is low blood sugar. They feel they need to eat something every hour or two or they feel light headed and weak. Although hypoglycemia is a valid condition, most people do not truly have it. As I talked with them more and asked about their water intake, I learned all of them drink very little water and many drink caffeinate diet soft drinks.
Dehydration also causes the same symptoms as low blood sugar. In addition to dizziness and fatigue, when your body is dehydrated let you know it needs water with the same signals that the body uses to tell you that it is hungry and needs food for fuel. Most people will reach for something to eat instead of a glass of water.
These same clients also talked about hitting a wall after 10 or 15 minutes of exercise where they feel they can’t go any longer. This too can be related to dehydration. It is always a good idea to drink 4-8 ounces of water before exercise and sip small amounts during your workout to replenish lost fluids. However, this shouldn’t be your only time to drink water. Maintaining your level hydration by drinking water throughout the day will not only help you stay alert and energized during the day, it will help power you through those workouts.
So the next time you feel dizzy, weak or hungry, try drinking a glass of water. You’d be surprised at how much better it makes you feel and how it can positively affect the numbers on your scale!
Cheers and Bottoms Up to that Glass of water!
Thanks Carol for this great information!
Deb
Have you lost 16-32 pounds in 2010?
April 22, 2010 by Deb · Leave a Comment
Today marks the 16 week mark of 2010.
It is important to pull the bus over right now and be honest with yourself about how the first 16 weeks of 2010 went:
Do you have more energy?
Are you generally in a better mood?
If weight loss is one of your goals, have you lost 16 to 32 pounds (1 to 2 pounds per week)?
Are you getting more tone?
Are your clothes feeling loose/are you losing inches?
If you answered yes to at least 1 of these questions, then Congratulations! You are “in the game” and you should be proud of yourself.
If you answered no to all of the questions, then it is time to re-commit and change your approach.
“The definition of insanity is doing the same thing over and over again and expecting different results”. – Albert Einstein
Now is the time to alter what you are doing so that you can accomplish the fitness and/or weight loss results that you deserve. You and your health are worth investing your time and energy into to so make today your January 1st and start kicking butt!
Maybe you need some help? Here are some tips to get you going:
- Hire a personal trainer….I happen to know a few good ones at CrossTrain!
- Get a workout partner
- Sign up for REV
- Try a free workout class
- Increase intensity on the circuit
- Increase your weights….when is the last time you increased your weights??
- Sign up for Jump Start for help with your food
- Make appointments for your workouts and KEEP them!
- Eat more fresh fruits and veggies!
- Drink you WATER!
Now start TODAY and kick some Booty!
Train Hard & Expect Results,
Deb
How to tackle those Hotels breakfast buffets
April 19, 2010 by Deb · Leave a Comment
Cheryl one of my instructors at Crosstrain sent this wonderful tip as she travels for her job and thought this may help others who do too!
This is what she wrote:
While on a recent business trip my hotel offered the free breakfast buffet. Typically I will find at least one or two items that I am confident will fit into my calorie/nutritional goals. However on this trip I was faced with more questions and unsure what was my best option. My choice of waffles, mini yogurts full of sugar, donuts and pastries were at my disposal. Attempting to stick to my usual breakfast I searched for whole grains, fruit, and some type of acceptable protein. Finally realizing as consumers we must ask or speak up I asked the front desk if I could see the labels’ on some of the other potential choices. To my delight they were more than happy to escort me to the kitchen area to see for myself the calorie, sugar and fiber values of the breads and “generic brand packaged” oatmeal. Now I was set to go about my day knowing I started on the right foot without guilt!
Thanks Cheryl for the great tip!
Happy & Healthy Travels,
Deb
Are portions hurting your results?
April 11, 2010 by Deb · 2 Comments
The truth is that we all eat too much. We probably only need about 3/4 of a plate of food, but most people eat a full plate and then often go back for seconds. And the portion sizes at restaurants are not helping us lose or maintain our weight either.
I want you to start concentrating on eating until you are no longer hungry vs. eating until you are full. This difference will make a huge difference when it comes to losing weight and keeping it off.
Here are a few scary but telling facts (from research done at Tufts University) about Americans and their portion sizes:
- Americans consume more calories per person than any other country in the world
- In 1970, the average American ate 2,170 calories per day.
- In 2000, the average American ate 2,700 calories per day. That is a 530 calorie increase (a 25% increase) in 30 years.
- In 2008, the average American ate 3,330 calories per day. That is a 1,160 calorie increase (a 53% increase) in 38 years.
I want you to start eating 3/4 of what you normally eat during breakfast, lunch and dinner (consider using a salad plate). And yes, I am serious. It may help to write down everything you eat for a day or two. This normally shocks people when they do this and then add up the calories.
Please don’t take an all-or-nothing approach to your eating – you just need to keep it simple and take action. No Excuses!
To lose 1 pound you need to burn 3,500 more calories than you consume. So burning 500 more calories (doing your Interval Workout) per day more than you consume (this is where your portion control comes in) should lead to 52 pounds of weight loss in a year. This is not “Deb’s theory on weight loss”, this is a fact!
Take control of your portions today and I promise you that you will be amazed at what this does for your fitness and weight loss!
Important: Please go back and read this post a few more times so that the message and information really hits home and sinks in because this is beyond important.
Deb
