A Healthier Toast to 2012

 

With New Year's Eve upon us, we will find ourselves surrounded by not only tasty food choices but fun drink options. It’s a fantastic time of year, right? But all the mixed drinks and chocolate martinis can undo weeks and even months of eating salads and hard work at the gym. So here’s a list of some of the most calorie-laden drinks and of course some good options if you plan to toast the night away. Please note that the drinks listed are frequently served at a higher volume than the suggested servings, so watch your portion size.

• Sip this…Champagne (100 calories per 5 oz)
• Spit out that…Eggnog (214 per 5 oz)

• Sip this…Bloody Mary (125 per 5 oz)
• Spit out that…Martini (306 per 5 oz)

• Sip on this…Kailua and coffee (150 per 5 oz)
• Spit out that…Chocolate Martini (376 per 5 oz)

• Sip on this…Light beer (56-100 calories per 12 oz)
• Spit out that…regular beer (150-200 calories per 12 oz)

• Sip on this…wine (100 calories per 5 oz)
• Spit out that…amaretto sour (350 calories per 5 oz)

And what about mixers? Well here’s the deal: a mixer can make your drink double in calories pretty darn fast. A 1.5 oz shot (jigger) of distilled liquor such as vodka, gin or rum contains about 100 calories. Add that to 12 oz of your favorite soda and you’ve just make that little shot into a 250 calorie drink. Think tonic water and juice is safe? Think again; 124 calories per 12 oz of tonic water and about 200 per 12 oz pour for your favorite juice. Yikes! So what’s a party person to do? Use diet sodas, diet tonic water and club soda as mixers.

Other sneaky ways to have a good time without breaking the calorie bank with beverages:

· Start with two large glasses of water before you sip even one alcoholic drink. This will cause you to drink slowly since you are no longer thirsty and your stomach is fuller

· Drink one-on-one: before you grab another glass of wine, drink a glass of water. Keep alternating your favorite drink with water and you will drink less

· Give your friends a ride. Offer to drive friends to and from the party...sober. How easy is that…no calories from alcohol! Just be careful not to drink other calorie heavy drinks. Stick to diet soda and water.

Happy (and safe) Celebrating!

Christmas cookies under 13 calories!?!

Yes, friends. I've found a super easy, totally delicious holiday treat that has only 12.5 calories per sweet and pepperminty piece. Try these out at your next cookie exchange (mine are going to rock tonight's Christmas cookie battle) or take them to the office for a nice, not naughty, snack.

Candy Cane Meringues

You'll need:
2 egg whites
1/2 cup superfine sugar
1/8 tsp salt
1/8 tsp cream of tartar
2 peppermint candy canes

What to do:
-Preheat oven to 225 degrees
-beat together egg whites, salt and cream of tarter until soft peaks form (about 2 minutes)
-gradually beat in sugar until stiff peaks form (about 5 minutes)
-fold in crushed candy canes
-put mixture into a ziplock bag and cut one of the corners
-pipe mixture until cookie sheets lined with parchment paper
-bake for 1 hour and 30 minutes and the turn the oven off and let set over night

Enjoy!!

Tips and Tricks to Stay Fit for the Holidays

It's here...the Holidays. We just passed Thanksgiving and hopefully good choices were made, but now comes a plethora of parties, office goodies, family dinners, etc. all of which are laden with salty snacks, sweet treats and fatty holiday fare. Plus, now that it’s cold, food becomes less light and more hearty in every day life…think chili, casseroles and other warm and rich food. That, along with our busy holiday schedules can sometimes make exercise less of a priority. So more food, richer food and not enough exercise really is just a big ol’ recipe for disaster. But not to worry, you don’t have to finish out 2011 with a belly Santa would be proud of; just have a plan.


Be assertive. No means NO people. So when someone offers you a second slice of pie or helping of buttery mashed potatoes, say “no thank you, it was delicious” and then stick to your no-guns! The "no-guns" also work when saying no to treats at the office.

No excuses. “But it’s the holidays” is not a good excuse for throwing out everything you know about eating healthy. Just because you can eat a dump truck load of cookies, drowned a pot of chilli or drink a lake full of eggnog, doesn’t mean you should. Think about how overeating junk will make you feel a few hours later and about all the hard work that will disappear because of a month or two of binging.

I repeat: No excuses. “It’s the holidays and I’m too stressed and busy to workout,” is possibly the lamest excuse ever for not working out (check out other worthless excuses that should never come out of your mouth by clicking here). Exercising reduces stress, helps us to think more clearly, banishes irritability and so forth…plus, it burns calories that we inevitable consume more of during this time of year. Just do it…even if it’s 20 minutes a day…get your body in gear. Want to shave off the time driving to and from the gym? Try this quick and very effective workout at home.

Split it up. Because your time is valuable, split up your workout routine into 10 minute sessions throughout your day…you’ll get the same result, but wont need to find an entire 30 minuntes to and hour at a time.

Write it down. Studies have shown that writing down your food (every morsel that goes into your mouth) can double your weight-loss. And with computer programs and smart phone apps, this has never been easier. Write down what you are going to eat at the beginning of the day and then after you've eaten all your necessary calories, stop! Some great (and FREE) online/app rescourses are http://www.caloriecount.com/, http://www.livestrong.com/, and http://www.myfitnesspal.com/.

Don’t go hungry. A great tactic to ensure that you don’t overeat at big meals or parties is to not go to them hungry. Eat a light but satisfying snack before you go. A half turkey sandwich on whole grain, veggies and hummus or a protein shake should do the trick. This also works in every-day life...eat a small meal or snack every three hours so that you don't end up eating a ton of food out of starvation.

Exercise portion control. Parties and your kitchen should never be viewed as all you can eat buffets. Fill up on fresh or steamed veggies, lots of fruits and a small amount of meat and side dishes. Make it your goal to have one plate of food per meal…half of it being fruits and veggies.

Say “bye-bye” to leftovers. Send the fatty and high calorie leftovers off with your guests, put them on festive plates and deliver them to your neighbors, take them to the office or “gasp!” throw it away. Whatever you do, try not to leave them in your house for you to snack on day and night.

Armed with these tips, you are ready to face the holiday merriment and wherever else the rest of 2011 takes you. Remember, it’s okay to indulge every once in a while, just don’t make it a habit.

12 days of Christmas workout challenge

I'm all about challenging the body in new and different ways...so here's a fun thing to do this month...just for something different. You can do it on its own or if you workout regularly, just add it to your workouts!

As always, consult a dr before beginning a workout program!

Happy (and Healthy) Thanksgiving!

Looking forward to the Thanksgiving meal but dreading the bloat and sleepiness afterwards? Focus on your friends and family instead of the food and follow these simple tips and swap outs! You’ll be thankful that you did!

1. Fill up on the good stuff.
· White meat turkey (15% less calories than it’s dark counterpart)
· Fresh Veggies and fruit
· Mashed potatoes (make yours with Butterbuds to save a hundred calories and several grams of fat per serving)
· Gravy…that’s right, I said gravy. It’s only about 80 calories per 2 tbsp and is more than half the calories of the sugary cranberries.
· Pumpkin Pie (180 calories vs. 250 in apple and up to 700 in pecan!!)

2.Ditch the bad stuff.
· Bread…you can eat bread any day…don’t waste your Thanksgiving calories on bread
· Butter…there is butter in nearly everything on Thanksgiving so give your mashed potatoes the benefit of the doubt (that they taste great) and leave the butter on the table
· Pass on the green bean casserole…yes, this tasty dish contains veggies, BUT it’s not enough to count this dish as a side vegetable what with all the fried onions and cream. Grab the steamed for fresh veggies instead

3. Skip the nap.
Myth: The tryptophan in turkey is not enough to make your drowsy (there is actually more of the chemical in cheese and chicken!). So when you get tired after eating, blame the overindulgence in fatty food. And while napping during the football game might seem like a good idea, a better idea for increased energy is to go on a brisk, post-feast walk. Not only will you get your blood circulating, heart rate up and thus an avalanche of energy, but you’ll also be burning off some of the pie you just ate!

If you’re the cook in charge on the big day, check out these recipes from the Mayo Clinic for a heart (and waist) healthy version of the food we love to eat!

Shirataki noodles; 20 calorie pasta substitute!

I'll be the first to admit that I'm not a soy product lover...I love meat! But, I just recently found a calorie bargain noodle substitute...and I love it! In my house we have spaghetti once a week and I normally substitute grilled veggies for noodles to save on calories (a cup of pasta is over 200 calories...yikes), and sometimes I miss that noodle-y taste and texture. So I tried shirataki noodles and they rock! For 40 calories in the entire bag (1/2 is a serving), you can eat them to your heart's content. They can be found in the refrigerated pasta section of your grocery store. Just make sure to rinse and boil them for about 3-4 minutes to get rid of the soy taste. Enjoy!

Delicious hummus!

This hummus recipe was the greatest hit at a recent girls get together. I would love to claim it as my own, but It's my friend Missie's recipe. Enjoy!

Tuscan White Bean Spread

The cannellini beans provide a smoother consistency which makes for a nice change from the traditional hummus made with garbanzo beans. It’s also very easy to modify this spread into whatever kind of taste you’re craving. I’ve done Mexican versions (replacing the basil for canned chipotle chilis & limes), Greek versions (using feta, jarred roasted red peppers, and lemon), and even Indian (adding in some garam masala & turmeric for color).

2 cans cannellini or great northern beans, thoroughly rinsed & drained
2 cloves garlic
¼ cup fat free yogurt (I use Greek yogurt for the higher protein)
¼ tsp salt (to taste)
½ tsp lemon juice
¾ tbs truffle oil
¼ tbs extra virgin olive oil
1 cup basil leaves
¼ tsp red pepper flakes

Place beans, garlic, yogurt, lemon juice and salt into food processor. Secure lid in place and while mixture is processing, slowly drizzle in truffle oil through spout. Stop & taste and repeat with adding additional EVOO until desired smooth consistency for base. Can also add more yogurt if mixture needs additional moisture. Add in basil leaves and red pepper flakes and process until smooth. I tend to let the food processor run for a minute or so at this point, it incorporates air into the puree and makes for a nice texture. Taste again and adjust the seasonings as necessary (e.g. more basil, salt, garlic, etc). All measurements are approximations so alter amounts according to your own personal preferences. Serve with toasted pita chips.

30 minute full body workout

Think you can't get a great workout in 30 minutes flat? Try this tough set...I'm getting ready to do it myself!

Complete each exercise for one minute with the heaviest weight manageable without sacrificing good form.

• traveling lunges
• shoulder lateral raises
• bent over row
12 push ups
(repeat above 3 times before moving on)

• one leg bridges
• weighted sit ups
• skull crushers (tricep extensions)
12 push ups
(repeat above 3 times before stretching)

Enjoy!

Stay hydrated in the heat!

This summer has been one of the hottest all over the country, but that doesn't mean that you have to burn up as you workout. It's important to listen to your body as you workout in the heat (click here on safety tips for exercising in sizzling weather) and replenish the fluids that you are sweating out. Here's the rule for keeping hydrated during any workout...especially those during the hot summer days (and nights!)

If you lose a pound or two during a major sweat session, what you’ve lost is not fat, it’s 2 ½ CUPS of water per pound lost from your body-yikes! Dehydration sets in once you lose about 2% of body weight due to water loss (so a 175 lb man could lose only 3.5 lbs of water during a hard workout and succumb to dehydration…scary!)

Sweating is a good thing; it keeps our bodies cool, but it also causes us to loose water and so we must replace what has been lost. It’s super important to drink water before, during and after a good sweat session in normal conditions, but it’s actually a crucial requirement to do such when it’s hot out. Tips to staying hydrated:

*Remember to drink about two cups (16 oz) of water and hour or two before exercise *Drink ½ cup (4 oz or about 2-3 gulps) every 15-20 minutes during exercise.
*Be sure to continue drinking water even after your workout is complete to ensure that you are properly hydrated. Remember to listen to your body when exercising in the heat. If you start to get dizzy, light headed or if you stop sweating when you’re working hard, it’s time to quit for the time being and drink some water.

Cheers to your health!

So little time, such a great workout!

One of my early clients slept through her alarm, so while waiting for her, I'm taking fill advantage of the gym...tricep pressdowns, leg extensions, hip ups, chest fly with leg lowers are all jump-starting my body today! Use the time you have to make you better!

Veggie omelet with under 100 calories? Yes please!

I love eggs and veggies, so combining them just makes sense! I use 3 egg whites, 3 large mushrooms, as much onion as I feel like and a quarter of a green pepper...under 100 calories, a full serving and sometimes more of veggies and 11 grams of protein. Enjoy!

New exercise play list...there is something for everyone!

Here is my new favorite 50-minute workout play list...it includes a bit of something for everyone, from Gleeks to the hip hop obsessed to old school hits lovers. Enjoy!

Count on Me (Bruno Mars)
I Like to Move It (Crazy Frog)
Loser (3 Doors Down)
Why I am (Dave Matthews Band)
All I Need (Natasha Bedingfield featuring Kevin Rudolf)
Just a Dream (Nelly)
Dream On (Live version: Aerosmith)
Jessie's Girl (Rick Springfield)
Paris (Grace Potter and The Nocturnals)
Halo/Walking on Sunshine (Glee)
Raise Your Glass (Pink)
E.H. (Katy Perry featuring Kanye West)
Home (Edward Sharpe and the Magnetic Zeros)

My new food obsession: Quinoa

If you've never heard of quinoa, you are in for a treat today! It is a grain that is chock full of fiber and complete protein (protein that contains all 9 essential amino acids). It's also totally delicious and filling to boot!

Here's a super easy recipe to make your quinoa taste fantastic (I use it for a meal with veggies on the side or a perfect side to chicken or fish).

You'll Need:

*1 cup quinoa uncooked

*1 small onion chopped

*1 small zucchini chopped

*2-3 cloves garlic minced

*2 cups fat free chicken or vegetable broth

*1 tsp fresh thyme minced

*1 tsp fresh parsley minced

*1 tsp fresh chives minced

*cooking spray

How to make it:

*spray large stove top pan with cooking spray, heat to medium heat and pour uncooked quinoa in...toast for 5 minutes, stirring occasionally

*meanwhile, saute onion, zucchini and garlic in a small pan using cooking spray

*after the quinoa has toasted, add broth and bring to boil, cover and reduce heat. Let sit for 15 minutes or until broth has been absorbed.

*add the sauteed veggies and garlic to the cooked quinoa and top with fresh herbs

4 servings total. Each serving contains 180 calories, grams protein, 3 grams fiber

Enjoy!

4th of July BANGING workout!

I just finished a super hard, super fast strength and cardio combo...check it out and burn some calories before BBQs and fireworks start tonight!

Warm up/beginning of cardio: 2 mile, fast walk

Tri-set #1 (repeat 3 times with a fast-as-you-can one minute sprint in between each set)
*Arnold press on BOSU
*Hip ups off Bench
*Push ups
SPRINT

Tri-set #2 (repeat 3 times with a fast-as-you-can one minute sprint in between each set)
*Tricep press down with rope on cable machine
*Overhead tricep extension with rope on cable machine
*Standing wide grip lat pulls
SPRINT

Remember you should be lifting the heaviest weight you can...don't cheat your workout :)

Enjoy!

Super Easy 4-ingredient Stuffed Chicken

Sometimes you need an easy, go-to meal that doesn't have a zillion ingredients. A super tasty, simple, recipe that can be served to important guests or to your family...or even just you! Here's one that I have tweaked to be super healthy and delicious (I've made it three times in two weeks!)

4-Ingredient Simple Stuffed Chicken

ingredients:

+ Four boneless, skinless chicken breasts

+ 1 sprig worth of fresh rosemary finely chopped

+ 4 tbsp goat cheese or feta crumbles

+ 4 tbsp finely chopped Canadian bacon

directions:

Pre-heat oven to 350 degrees. Combined rosemary, cheese and Canadian bacon in a small bowl. use a sharp knife to cut a pocket in the thickest part of each chicken breast. Stuff the chicken breasts with 2 tablespoons cheese, Canadian bacon and rosemary mixture. Secure the "pocket" closed with a couple of toothpicks. Heat a skillet sprayed with cooking spray on medium high heat and place the chicken in it...cooking it on both sides for 2 minutes. Transfer the chicken onto a sprayed cookie sheet (or foil on a cookie sheet for easy clean up) and cook in the 350 degree oven for 20 minutes or until chicken is no longer pink in the middle. Each chicken breast is approximately 285 calories...and super delicious!

Serve with a favorite veggie...like asparagus!

Enjoy!!!

Perfect salad for hot summer nights!

Try combining lots of spinach, strawberries, grilled chicken, a few walnuts and a dash of raspberry hazelnut vinaigrette...perfect for a hot summer night and packed with nutrition!

My journey in healthy eating on vacation day 1

First meal in San Francisco is at a super cute place with great outdoor seating: Delancey Street restaurant. Scallop ceviche!

Workout Wednesday: Travel Edition

Traveling, whether for vacation or business, is a popular excuse to put a pause on one's exercise routine. But in reality, there's really no excuse-you don't even need equipment to get in a great, quickie workout! Use the workout below from the comfort of your hotel room and keep your great shape, even when you're out of town.

Repeat each tri-set/cardio blast 3 times before moving to the next tri-set.

High knees/jumping jacks to warm up

Tri-set #1

• Bed to floor push ups (8 on bed, 8 on floor; 7 on bed, 7 on floor; 6 on floor, 6 on floor...to 1)



• 1 minute traveling lunges



• 12 Tricep dips off chair

Cardio blast: 1 minute jump squats

Tri-set #2

• 30 seconds walking planks, switch sides for 30 seconds (start on forearms, move to hands and then back down)



• Side planks (45 sec each side)



• Hip ups (1 leg bridges...20 each side)

Cardio blast: 1 minute burpees

Enjoy!

Workout Wednesday 4-27-2011

Here you go…your new workout for the week. Enjoy!

Do each tri-set 3 times before moving on to the next.

5 minute warm up

First Tri-Set:

50 Traveling Lunges

12 Overhead Shoulder Press

12 Push Ups

(20 Jumping Jacks)

Second Tri-Set:

Tricep Dips

Plie Squat with Bicep curls

20 reverse crunches

(20 Jumping Jacks)

Stretch!

Workout Wednesday! Spotlight move: walking plank!

Here you go…your new workout for the week. Enjoy!

Do each tri-set 3 times before moving on to the next.

5 minute warm up

First Tri-Set:

12 Reverse Lunges (each side)

12 Overhead Tricep Extensions

12 Hammer Bicep Curls

(8 burpees)

Second Tri-Set:

SPOTLIGHT MOVE: 8 Walking Planks (each side)

12 Pushups

30 second Side Planks (each side)

(8 burpees)

Stretch!

SPOTLIGHT MOVE: Walking Planks

These are awesome for abs, back, arms and chest. They are hard, but get over it and challenge your body!

Start on your forearms in plank position. Raise yourself to a straight arm plank by “stepping up” with your right arm, then left arm. Go down with the right arm then left arm to return to starting position. That is one rep. Repeat 8 times, or as many times as you can, and then switch starting arm for the next 8. You can also do this move on your knees and work up to your toes.

Don’t let the Easter Bunny ruin your waist line

I’m not sure why, but it always seems as though we use “holidays” as a big fat excuse to overeat. Well…one of those holidays is coming up. Easter is a great time for celebration with family and friends but tends to center around sugary food, brunches and dinners. And let’s face it, whether or not you are at an age where Easter Egg Hunts are appropriate J, Easter candy is a temptation. So make your plan now and keep on track with your healthy eating and exercise plan. Here are a few tips to help you out this weekend:

1. Get up early and go for a walk/run/gym session. If you work out in the morning, you are more likely to make better food choices throughout your day.

• 
  
  2. Leave the Easter Eggs to the kids. Come on now, chocolate and jelly beans are delicious, but they are not so nutritious, so leave that stuff to the kids.

3. Fill your plate…with veggies, that is! Make sure at least half of your brunch/dinner plate is veggie filled, then let yourself have what you want on the other half.

4. Chew some gum. Going to a gathering with bowls of candy, chips and dip layed out, etc.? Pop in a piece of gum…no one likes to snack with gum in their mouth J

Have a great weekend, celebrating and staying healthy!

My veggie adventure: Brussels Sprouts

There’s never been a veggie that I haven’t liked, however, my experience with brussels Sprouts was pretty much nil until Thanksgiving and then again today. I made them all by myself and they were delicious! The bad wrap that they get is totally unfounded. These cancer-fighting cruciferous veggies are packed with vitamin C, fiber and folate. So go get some at the store and roast them up like this:

Trim stems and slice brussels sprouts in half. Toss in olive oil, balsamic vinegar, salt and pepper to taste. Spread sprouts on a cookie sheet (pre-sprayed with cooking spray) and roast for 20 minutes at 400 degrees, giving the pan a little shake every five minutes or so.

Enjoy!!

NEW! Workout Wednesday!

Summer is fast approaching and that means that smaller clothing and swim-suits are on the horizon! Each Wednesday, I will be posting a new and awesome workout to help you firm up and drop weight for the warm season. Do it three days a week, plus get outside and get moving. Here's the first one...enjoy!

5 minute warm up

First Tri-Set:

Bicep Curls

Tricep Kickbacks

Overhead Press

(1 minute jumping jacks)

Second Tri-Set:

50 traveling lunges

50 bicycles

Tricep Dips

(1 minute jump squats)

Stretch!

One set = 12 or more reps unless otherwise noted

Repeat each Tri-set 2 times before moving to the next

Cardio is done between each tri-set for a total of three times each

Your January 2011 Snowed-in Workout!

Thinking that maybe you’ll just stay in today and avoid the snow covered roads. Me too! But don’t let your body suffer by skipping your workout. Do the new E.H. Fitness snowed in workout…I’ll be doing it too!

Each Tri-set contains 3 strength moves and 1 cardio burst for a calorie killing circuit workout. Repeat all exercises for 1 minute before moving onto the next exercise in a tri-set and repeat each tri-set three times before moving on to the next. Minimal rest between sets is encouraged to keep your heart pumping as well as getting the most calorie burn and strength gain throughout your workout. In this 30 minutes, you can burn hundreds of calories…so get moving!

Warm up: 1 minute jumping jacks, 1 minute stair climb

Tri-Set #1

Traveling Lunges: Lunge around the house. Make sure to press through your heel on your way up and keep the knee from coming over the toe.

Push Ups: On your toes or your knees…or even against a counter. Just make sure to keep your abs in tight.

Bicycles: Keep your eyes on the ceiling and never pull your head/neck with your hands. Bring your shoulder towards the opposite knee.

Cardio Burst — Squat Jumps: Explode out of the squat and then land with soft knees.

Tri-Set #2

Tricep Dips: Do these off of a sturdy chair or step. Dip down so that your elbows are at a 90 degree angle. Pull the legs in toward the body to make the dips easier or straighten the legs to make them harder. If you need even more of a challenge, lift a foot off the floor.

Walking planks: Start in plank position on your forearms then stay in plank while pushing your body up to your hands, one arm at a time, and then back down again and repeat until your minute is up!

Back Extensions : Get on your belly with hands and legs extended…lift the chest and legs up off the floor while contracting your lower back and butt. Keep your abdominal muscles tight during this movement and make sure to breathe.

Cardio Burst — Stair runs: Go as fast as you can up and down the stairs.

Stretch!

TRAINER TIP: This is an intense workout so make it work for you. If you are feeling too winded or can’t repeat all sets and repetitions, don’t beat yourself up. On the flip side, if the workout is not challenging enough for you, do each move for as long as you can or increase the Cardio Burst times.

Find the right gym for you!

So you've decided to join a gym to get in shape, so what gym should you join? Here are several areas to investigate and questions to ask to make the right choice for you! Happy hunting!

1. Join a gym in a location that you are going to drive to. The gym should be very near (10 minutes or less) from their home or office. If you join a facility that is hard to get to or will make it hard to get a workout done on a busy day, you will not go.
2. Your ideal gym will have the amenities that you want and need.

• Are you social and like to spend time with other people? Then join a gym that has group fitness classes.
• Do you know that you need some extra support and direction to get fit? Make sure that there is personal trainer available.
• Are your children going to accompany you to the gym? Find out if there is childcare at the facility
• Are you expecting to swim as part of your routine? Your ideal gym will have an indoor pool.
• Will you be changing into your workout gear or needing to shower at the gym after your workouts? See if the gym in question has locker rooms with showers, towels and lockers.
• Do you need a 24 hour facility because of your schedule? There are many gyms that are open 24 hours a day. Check out the facilities hours of operation.
• Are you on the road frequently? Many gyms are part of a larger organization that has locations all over the country. For those that get around, make sure that your membership fee includes access to these other facilities.

3. What is the cancelation policy? Life changes, so make sure that there is a reasonable cancelation policy in case you need to quit your membership. Some gyms require a 30 day written cancelation notice while others have lengthy contracts that are difficult and expensive to break. Know what you're signing up for before you sign on the dotted line.
4. Find out what is included in your membership fee. Some gyms have the following benefits included in the membership and some charge extra. Find out how much your membership is actually going to cost you before joining.

• Group Exercise Classes
• Locker rental
• Child Care
• Swimming
• Personal Training
• Fitness Evaluations
• Equipment Orientation

5. Try it before you buy it. You might do this with several fitness facilities to get a feel for what you like in a gym. Most gyms give a few days of free passes to use their location and some even give a 2-week free trial. Take advantage of this so that you know what you're getting.

Trying to lose weight in 2011? Succeed in one step!

SUCCEED AT YOUR GOAL!

According to the Center For Disease Control (CDC), 67% of adults are overweight or obese. No wonder over 80 million Americans go on diets every year and spend an excess of $30 billion dollars on diet programs and products. But the sad part of this is that most people who are trying to loose weight do not succeed, in fact, some have estimated that about there is a 95% failure rate. That is a huge waste of money and time without improving health. So what can you do to improve your odds? Simple..write it down!

Writing down your goal, what you eat every day and your exercise DOUBLE your chances of weight loss success. And how easy is that?! Super-duper easy. Take the following three steps to succeed in your diet and be a healthier you!

1. Buy a journal…or notebook or grab a pad of paper. Yep…this seems simple, but if you don’t have the tools, you can’t start writing things down. It can be anything…a leather bound book, a spiral notebook, anything that you want to designate as your Healthy Living Journal. Don’t use your journal for anything else, just your goals, food and exercise.
2. Make a short term goal. Your goals should be attainable and healthy…not “Loose 30 pounds this week” or “Eat only vegetables” but more like “lose 2 pounds this week” or “eat 4 servings of vegetables a day for the next 7 days.” After your week is up, you can re-evaluate and then move on to your next goal.
3. Write like your life depends on it. Record EVERYTHING…everything you put in your mouth, that is. Whether it’s your breakfast/lunch/dinner or the couple M&Ms that you grabbed from the candy bowl…it must be written down.

Writing things down, like what you eat, is a great way to keep on track because seeing what you are putting in your body every day can be a huge wake up call. If you’re a numbers person and want to see how many calories you are consuming check out one of these free calorie and activity trackers:

Caloriecount.com

Sparkpeople.com

Livestrong.com

Below are a few more tips to ensure that you are on the winning side of your health and fitness goals:

· Tell the world. This is an important step in the road to victory. Tell your friends, co-workers, family, even the cashier at the grocery store that you are vowing to quit smoking, lose 10 pounds, or get to the gym 4 days a week. When your will wanes, the peer pressure that you’ve created for yourself will help you keep on track.

· Be positive. Ever heard of the Little Engine that Could? With his mantra of “I think I can, I think I can I think I can..” he accomplished his goals. Even though the mountain was steep and took a lot of hard work, he kept positive with his eye on the prize.

· Don’t be your own worst enemy. Many times, people fall off the health and fitness band wagon because they experience a set back. Maybe they missed a session with their trainer, had a cigarette at a party or ate half a pan of brownies. No matter what your goal is, you will experience a relapse from time to time. Write it down in your journal and then move on. No beating yourself up…just get back on track.

Good luck and good health!