Football Season Survival Guide

With football season in full swing our weekends have now been overtaken with outings in front of the television and foods that may be "less than healthy". Never fear- I'm here with your "Football Season Survival Guide". Don't let all that hard work in the gym be wasted on the weekend. Here are my tips and tricks for navigating this football season.

Food

If you will be watching the game away from home make sure to eat a healthy snack before you go. This way you won’t be tempted to overindulge. Be sure to include filling protein and good fats. Arriving to any party ravenous is a recipe for disaster.

If you’re hosting the gathering you may choose to have the typical pizza, chicken wings, and chips to avoid an upheaval from your guests, but there are many healthy options you can add to your menu. Here are some of my healthy game-day fare tips:

• Include fresh fruits and vegetables such as apple slices, carrot sticks and cucumbers. You can make these more enticing by including healthy dips such as hummus and low fat ranch (try making it with Greek Yogurt).
• Provide low calorie non-alcoholic beverages and light beers to decrease drink calories. Be sure to offer guests plain, cold water. Adding cucumber or berries can entice them to drink up!
• Homemade trumps store-bought any day. Create scrumptious tortilla chips by baking your own tortillas and whip up a healthy guacamole using heart healthy avocados and salsa. Healthy "Game Day Chili" is perfect for feeding a crowd. Use lean ground beef, turkey or chicken then add add beans, tomatoes, and as many veggies as you like. Serve with cornbread and provide a selection of "healthy" toppings for people to choose from (these great recipes provided below).
• Baked chicken wings are a great alternative to fried, and much easier! See the BBQ chicken wing recipe below.
• If you are attending a party bring your own healthy appetizer. This will ensure you have at least one healthy option. Great choices are shrimp cocktail, roasted edamame, "buffalo wing" cauliflower, "healthified" deviled eggs, stuffed mushrooms, bruschetta, or a "never-fail" fruit and veggie platter.
• Keep food in the kitchen so you have to leave the TV to dish up. This alleviates mindless eating. How often do we continue to reach into the chip bowl without even thinking twice if it is sitting right in front of us!
• Make a batch of air popped popcorn. You can have a HUGE serving for few calories. Just watch the amount of butter/oil you use. My suggestion? Drizzle with a TBSP of melted coconut oil and add nutritional yeast for a delicious "cheesy" concoction.
• Use smaller plates. You will naturally consume less, especially if your food is in the kitchen and you have to leave your seat to refill your plate. If you are hosting, use smaller serving spoons to entice guests to take proper portions. 

Physical Activity

Between pre-game shows, the game itself and post game interviews you are in for a lot of sitting (and eating for that matter). Use these tips to ensure you get in some physical activity that does not just involve your jaw!

• Play a quick game of touch football or toss the football around at half-time. (Preferably outside your living room).
• Each time your team gives up a touchdown do 15 burpees, a field goal do 50 crunches, and an extra point (or 2) deserves 15 pushups.
• Get in a pre-game workout. Not only will this boost your metabolism but you will be less likely to overindulge later. (Just don’t think because you burned all those calories it’s ok to scarf down a whole plate of wings).
• Every little bit counts- after the halftime show and before the second half jump rope, jog in place, or do some plyometrics. You don't need a huge chunk of time to get a great workout. TABATA intervals can be a quick way to get that heart pumping. Choose an activity and perform it for 20 seconds, rest for 10 seconds, then repeat for 8 rounds (or four minutes). I promise that heart rate will be elevated!
• Stretch while watching the game, you can still focus on the television but your muscles will reap the benefits.
• Rather than making monetary bets, use fitness endeavors. (Loser does 20 burpees, if they miss this field goal drop and give me twenty, etc.)
• Ultimately remember that you don’t have to be in a gym or have fancy equipment to get a great workout.

Recipes

Healthy recipes don’t have to be boring and bland. Use these to impress your friends at your game day get-together while secretly saving on calories, fat and sodium.

Chili Cheese Dip Try this tasty dip and serve with Baked Tortilla Chips.

• 1 pound lean (93/7%) ground beef or turkey (organic if possible)
• 1 cup onion, chopped
• 2 teaspoons garlic, minced (bottled minced garlic is convenient)
• 2 teaspoons chili powder
• 2 teaspoons ground cumin
• ½ teaspoon dried oregano
• ¼ teaspoon ground black pepper
• 1- 8 oz. can tomato sauce
• 1 – 10 oz. can diced tomato and pepper
• 1 – 15 oz. can black beans, rinsed and drained
• 1 – 15 oz. can corn, whole kernel (optional)
• ¾ cup fat free greek yogurt
• ½ cup reduced fat shredded cheese (optional)
• Baked Tortilla Chips (make your own to save calories and fat- recipe below.)

Cook beef or turkey in skillet until brown. Drain fat and rinse. Return to skillet and add chopped onions and garlic. Cook until onions are transparent. Add chili powder, cumin, oregano, black pepper, tomato sauce and diced tomatoes; simmer about 30 minutes. Stir in black beans and corn.

To assemble for serving: transfer chili mixture to slow cooker ( 1-1/2 to 2 quart), spread greek yogurt over chili mixture, and then sprinkle on shredded cheese. Set cooker to low setting to heat mixture through and melt cheese. Prepare baked tortilla chips below.

Baked Tortilla Chips

• 8 to 10- 6-inch corn tortillas (cut into quarters or eighths)
• Sea salt, paprika, chili powder, red pepper flakes, nutritional yeast or other desired seasonings
• Avocado or other high temperature oil, in a spray bottle

Preheat oven to 350 degrees. Lightly spray baking pan with cooking spray. Place quartered tortillas in a single layer on baking pan and lightly spray tortillas with oil. Sprinkle with seasonings of your choice. You may bake two pans at a time depending upon pan size and number of servings needed. Bake 15 minutes or until crisp (watch carefully so they do not brown). Remove from oven and allow to chips to cool.


Sweet Potato Skins 

• 4 sweet potatoes or yams
• Avocado, coconut or olive oil
• Sea Salt
• Pepper
• Optional Toppings: greek yogurt, cooked and chopped bacon, green onions and/or chives, feta or goat cheese, guacamole

Preheat oven to 350 degrees. Pierce yams or sweet potatoes with a fork. Bake 25-30 minutes or until soft (not too soft!). Remove from oven and cut in half. Scoop out insides of potatoes leaving a thin layer on the skins. Reserve flesh for another use.

Turn on broiler. Lightly spray or brush the skins with oil. Sprinkle with salt and pepper. Broil skins for 4-5 minutes or until crispy. Garnish with toppings of choice. My favorite is greek yogurt, guacamole, bacon, chives and crumbled goal cheese. 

Homemade Guacamole 

• 2-3 large ripe avocados
• Chili Powder
• Cumin
• Sea Salt
• Ground Black Pepper
• Chopped onion, garlic, tomatoes and cilantro (optional)
• One medium lime

Scoop out the flesh of the avocados into a large bowl. Add in spices as desired. If using, stir in onion, garlic, tomatoes and cilantro. Squeeze in the juice of one fresh lime. Gently stir. Refrigerate until serving.

Goat Cheese, Yam and Bacon Stuffed Jalapenos 

• 8-10 jalepeno peppers
• 2 cups yam or sweet potato flesh (such as that reserved from the sweet potato skin recipe above)
• 4 slices cooked, chopped bacon or turkey bacon
• 2 oz goat cheese
• Sea salt
• Pepper
• Optional: chili powder, cayenne, red pepper flakes, harissa or garlic salt.

Preheat oven to 350 degrees. Half and seed peppers (make sure to wear gloves, and DO NOT touch your face!). In a medium bowl combine yam flesh, bacon, goat cheese and desired seasonings. Place filled pepper halves (filling side up) on a baking sheet lined with parchment paper or foil. Bake at 350 degrees for 15 minutes then turn on broiler and broil for 2-3 minutes more.

Baked BBQ Chicken Wings 

• 2-3 pounds chicken wings (tips removed)
• Sea Salt
• Pepper

Sauce

• 3/4 cup tomato paste
• 1/4th cup apple cider vinegar
• 1/4th cup balsamic vinegar
• 1 TBSP honey or coconut nectar
• 1 tsp sea salt
• 1 tsp garlic salt
• 1 tsp smoked paprika
• sprinkle black pepper

Preheat oven to 350 degrees. Fill a large stockpot 3/4 full of water. Add a pinch of salt and bring to a boil. Boil chicken wings for 5 minutes. Remove with a slotted spoon and dry with a paper towel.

Prepare sheet pan. Place aluminum foil on a baking sheet then place a cooling rack over the sheet. Lightly oil. Place dry chicken wings on the cooling rack and sprinkle with sea salt and pepper. Bake at 350 degrees for 20-25 minutes until juices run clear. Remove from oven.

Meanwhile prepare sauce. Combine all ingredients in a medium bowl and whisk until combined. Add more salt and/or honey to taste.

Turn on broiler. Brush wings with sauce and broil for 3-5 minutes until crispy (careful not to burn!). Let wings rest 5 minutes then enjoy!

Buffalo Roasted Cauliflower

• 1 large cauliflower head broken into florets
• 1/2 cup hot sauce of choice (Franks etc.)
• 2 TBSP grass fed better, ghee or coconut oil

Preheat oven to 400 degrees. Sprinkle cauliflower florets with sea salt and pepper then bake for 7-8 minutes. Meanwhile combine 1/2 cup hot sauce and oil of choice. Remove cauliflower from oven and toss with sauce. Return to oven for 3-5 minutes until heated through.

Homemade Hummus 

• 1 can garbanzo beans, chickpeas, or cannellini beans (drained and rinsed)
• 1 TBSP Tahini
• ½ TBSP Olive Oil
• 2 Garlic Cloves
• ½ tsp. paprika
• ½ tsp. cumin
• 1 TBSP lemon juice
• 1/4th cup plain greek yogurt
• Salt and Pepper to taste

In a food processor, combine above ingredients (except olive oil). Process until smooth. While processing, slowly add olive oil. Add salt and pepper to taste.

Game Day Chili 

• 2 pounds ground turkey breast, ground chicken breast or lean ground beef (omit for vegetarian)
• 1 can diced tomatoes
• 1 can tomato sauce
• 1 can black beans
• 1 can pinto or chili beans (2 cans for vegetarian)
• 1 small can green chilis
• 1/2 cup chopped onion
• 2 TBSP chopped garlic
• 1/2 TBSP chili powder
• 1 tsp cumin 
• 1/2 TBSP paprika
• Sea salt to taste
• Ground black pepper to taste

Cook ground turkey, chicken or beef in a skillet. Drain and rinse. Add to a large crockpot with remaining ingredients. Stir until combined. Cook on low for 6-8 hours or high for 3-4 hours. Top with greek yogurt, green onions and/or cheese if desired. Delicious served with Protein Corn Bread.

Protein Cornbread 

• ¼ cup rolled oats (blend this to turn into flour OR use 20 g oat flour) 
• ¾ cup cornmeal 
• 1 scoop unflavored whey protein 
• 2 TBSP pea or rice protein powder 
• 2 tsp. baking powder 
• ¼ tsp. baking soda 
• ¼ cup milk substitute (I used almond milk, unsweetened) 
• 1 TBSP coconut nectar 
• 1 cup Greek Yogurt (plain, FF or LF) 
• 1/4th cup unsweetened applesauce 
• 10 drops liquid stevia (or to taste, optional) 
• ½ tsp salt (or to taste, optional) 
• 1 egg 

Preheat oven to 400 degrees. Combine dry ingredients in small bowl. Combine wet ingredients in a medium bowl. Add dry to wet mixing with each addition. Ensure no lumps remain, then pour batter into a prepared 8x8 baking dish. Bake for 18-20 minutes or until slightly golden brown. Remove and let cool completely.

Once cool, cut into 8 pieces. For a delish treat, serve topped with organic ghee or honey/coconut nectar. 

Squash Fries 

• 1 (2 pound) butternut squash, acorn squash or other winter squash variety, halved and seeded
• Salt to taste
• Other Seasonings to Taste (be creative! Cinnamon is great for sweet, Cayenne Pepper for spicy)

Preheat the oven to 400 degrees F. Use a sharp knife to carefully cut away the peel from the squash. Cut the squash into sticks like French fries. Arrange squash pieces on a baking sheet and season with salt (also other seasonings if using). Bake for 20 minutes in the preheated oven, turning the fries over halfway through baking. Fries are done when they are starting to brown on the edges and become crispy. Delicious topped with "Game Day Chili" recipe found above.

Keep a winning spirit!

Football season should not be an excuse to skip out on your exercise and mindlessly eat (or drink). Do not focus solely on the food and alcohol. Instead, enjoy watching the games and spending time with family and friends. Remember that we are all human, if you do overindulge just get back on track the following day and don’t lose sight of your long-term health goals. No crazy cleanses or marathon cardio sessions necessary. You go "on and off" a "diet". Instead, make manageable, maintainable lifestyle changes will keep you in the game for the long run. Fitness and health are journeys in which there is no destination, we must remember to enjoy the ride!

Looking for professional guidance, nutrition and exercise programming or help with meal planning and prep? Check out keypotentialfitness.com or email me at lindseymwoodkey@yahoo.com.

Summer Eats and Cool Treats- how to eat healthy in HOT weather

I had to do a double take when I looked at the forecast for the next week. 90 degrees and beyond on the Westside—115 degrees over in Central Washington. Now I am ALL about that sunshine—but that is downright HOT.

(Please take a minute to read my blog on hydration and heat related illness- this is nothing to take lightly. Make sure to protect yourself and your pets over the next few weeks. Remember that infants, children and seniors are most susceptible to heat exhaustion and heat stroke, but we all need to be cautious.)

The last thing you want to do in sauna-like weather is turn on your stove or oven. Those air conditioning bills (for those who are lucky enough to have AC) are high enough already. That’s why I’m here with hot weather food and drink options that won’t break your calorie bank. Don’t resort to take out or restaurant fare, there are plenty of healthy, tasty options that require little to no cooking.

Breakfast Ideas:

• Greek Yogurt- top with fresh or frozen berries, chopped nuts and a drizzle of honey or maple syrup (you could even add fun toppings like shredded coconut, cocoa nibs or hemp seeds- have fun with this). See http://keypotentialfitness.com/p/blog for a great, homemade greek yogurt recipe.
• Hard-boiled eggs- Protein is TOUGH to get in without cooking. Costco sells packs of organic, pre boiled and pre shelled eggs.
• Whole grain cereals with milk and fruit- my favorite brands are Envirokids, Barbara’s Puffins and Nature’s Path. (Do be careful on calories and sugar content here, some varieties can give you more than you bargained for).
• Smoothies- Combine milk (or milk substitute- almond, cashew and coconut are my go-tos) with frozen fruit and protein powder of choice (whey isolate, pea, hemp etc.). Consider add-ins such as nut butter, cocoa, spinach or even avocado.
• Peanut Butter and Jelly Sandwich- who says this just has to be a lunch food. Use Ezekiel or other sprouted grain bread (Dave’s Killer Bread anyone?!) to increase the protein and fiber content. Use natural peanut butter without added oils or sugars and a low sugar (or even fruit juice sweetened!) jam.
• Overnight oats- this maybe the greatest invention to ever hit your breakfast table. The evening before you plan to consume them, combine oats, greek yogurt, protein powder of choice (optional) and fruit in a mason jar (or other container- personally I stay away from plastic). In the morning, top your concoction with fun additions such as coconut, nuts, seeds, cocoa nibs, etc. So easy and ready to go right when you wake up.

Great Snacks:

• Fruit-need I say more?! Fruit is “nature’s candy”. Not only is it delicious, but very refreshing on hot days. Keep cut up melon, fresh berries, apples and oranges on hand. Try freezing grapes for a tasty treat.
• Single serve yogurts- choose “Greek” to increase protein content. Consider buying a plain version and using fresh fruit, cocoa, peanut butter or raw honey to add natural sweetness.
• Banana popsicles- kids love popsicles (heck, I love popsicles!) but some can provide more sugar than we should get in an entire day. Instead, try a banana popsicle. Peel a banana, put a popsicle stick in the end and freeze on a cookie sheet.
• String Cheese, Crackers and Deli Meats- Choose organic cheese and meats and whole grain, baked crackers if possible. This is a classic but delicious combination.
• Homemade trail mix- I grew up on GORP (“good ole raisins and peanuts” or “M&M’s with obstacles”J) but there are healthier options. To avoid added oils and sugars (most store bought mixes are coated in them) consider making your own. The bulk section of your local grocer will become your best friend. Choose a variety of nuts and dried fruits. I add air popped popcorn to increase the volume without too many extra calories. If you are needing your chocolate fix, look for a dark chocolate chips (dairy free friends- look for “Enjoy Life” chocolate chips which are dairy, soy and gluten free).
• Veggies with fresh dip- hit up your local Farmer’s Market for great, fresh produce. Keep a variety of prepped, chilled vegetables on hand for convenient snacking. Avoid high calorie sodium laden dips. Instead try hummus or make your own “ranch” dressing with Greek Yogurt and a variety of spices.
• Banana ice cream- combine frozen sliced bananas, milk or milk substitute and optional add-ins (cocoa, protein powder, peanut butter, etc.) in a high power blender. Blend until smooth. More milk will result in a thinner texture, less will result in a thicker “ice cream”. Consider toppings such as chocolate chips, nuts, cocoa nibs or coconut. (Frozen berries or pineapple are great in addition to the banana or on their own!)

Main Dish Ideas:

• Fresh Salads- this seems like a given, but dinner salads can be made into full meal. During hot weather we tend to crave light, fresh fare. Use a dark green lettuce or spinach as your base to boost the nutrient content. Add proteins such a chopped deli meats, grilled chicken (your BBQ is your best friend in the summer months), shrimp (pre-cooked) and hard-boiled egg. Throw as many colorful veggies on as you can. Diced pepper, shredded carrots, roasted beets and chopped cucumber are just a few suggestions. Don’t overlook fruit- berries, pears and apples make wonderful additions. Avocado and chopped nuts will add healthy fats to your concoction and sharp cheeses can greatly improve the flavor profile. I highly recommend making your own dressing. Olive, avocado or grapeseed oil combined with flavored vinegar, lemon juice and a tidge of honey will make a delicious vinaigrette. Just watch your portion size (1 TBSP) to keep the calorie content under control.
• Kabobs- what could be better than meat and vegetables on a stick. Thread cubed chicken, steak, pork or firm white fish on skewers and grill until they reach a safe internal temperature (165 degrees for poultry, 145 degrees for beef and pork, fish until no longer transparent and “flakes” with a fork). Thread a variety of vegetables on a separate skewer to avoid cross-contamination and to prevent food-borne illness.
• Wraps- what could be better than meats, vegetables and cheeses served in a vessel making its way to your mouth. Try fresh combinations like shrimp, avocado and pineapple in a lettuce wrap or turkey, cranberries and feta in a whole grain tortilla.
• Pasta salads- ok this one will require minimal cooking- but can be make ahead of time and eaten on for days (the flavor actually intensifies over time). Simply cook a batch of whole grain pasta, rice or quinoa (or get real crazy and substitute spiralized zucchini, carrots or yam). Add in a variety of chopped vegetables, a drizzle of olive oil, lemon or lime juice and seasonings of choice. Let the salad chill for at least 2 hours, preferably overnight (let those flavors mingle!). Consider adding nuts, seeds, cheeses or avocado before serving. These will last days in the fridge.
• Gourmet burgers and hot dogs- it’s not summer without barbecue fare! Consider taking your standard hamburger and hot dog up a notch (and adding a healthy twist). Reduce the carb content by serving them on portabella mushrooms, eggplant slices or yams. Choose organic meats when possible. For burgers, try ground turkey, chicken or salmon for a fun twist. Branch out from your typical toppings and try grilled pineapple, tahini, sprouts or hummus.

There you have it- plenty of healthy and delicious options for your summer dining needs. As always, it is all about balance. I’m not saying you will NEVER go out to eat, have a glass of wine or break out the ice cream this summer. Make 80% of your choices nutrient dense, figure friendly foods and leave room for 20% of the “fun stuff”.

Here’s to making long-lasting memories with family and friends this summer. I wish you and yours the very best.

To learn more about individualized training plans, nutritional guidance and meal prep tips, visit keypotentialfitness.com or email lindseymwoodkey@yahoo.com.

Do It ANYWHERE Circuits

10 Reps, 5 Rounds

Perform 5 rounds of 10 reps each

#1: Burpees, Prisoner Squats, Pushups

#2: Jump Squats, Lunges (every rep), V-Ups

#3: Pulsing Frog Jumps, Split Jumps, Throwdowns
#4: Mountain Climbers (every other rep), Crunches, Narrow Pushups

Choose any circuit (1-4). Perform 10 reps of exercise one followed directly by 10 reps of exercise two and finally 10 reps of exercise three. That is one round. Rest as necessary and repeat four more times (for a total of 5 rounds). 

You can do one circuit, two or all four if you are feeling ambitious. Remember to always listen to your body and ask your doctor before engaging in moderate to vigorous physical activity.

Here's to taking your workouts outside, enjoying our beautiful summer weather while staying FIT!

So You Think You Want To TONE?

I hear it all the time, “I don’t want to bulk up I want to tone”. Let me put it to you frankly, there is no such thing as “toning”. Physiologically, Muscle tone, which is also referred to as residual muscle tension or tonus is a continuous or passive partial contraction of the muscle. In laymen’s terms this would be the amount of tension present in the muscle belly (of an individual muscle or muscle group).

How did we get from that definition to using the word “tone” to refer to the ability to see ones muscles? “She is so toned I love her shoulders.” If any trainer ever uses the word “tone”, run-FAST. It shows they have little to no understanding of physiology; not exactly the person you want designing your training program—worse yet—your diet!

So how should we address our goals of being able to see more muscular definition? Just like that. In order to see definition you must: 1) have muscle to begin with and 2) reduce your body fat low enough to reveal that muscle.

In dealing with the “have muscle” requirement, remember that you cannot reveal what isn’t there. If you have never formally strength trained, played competitive athletics or have stellar genetics (those lucky ones) you will likely need to work on BUILDING muscle before trying to lose body fat. Failing to do so will only leave you “skinny” with little shape. Those fitness models you see with great glutes and beautiful shoulder caps, they had to spend time building that physique. 

Building takes TIME and a caloric surplus. You cannot be eating twigs and berries and doing hours of cardio and expect to increase your muscle mass. You need to be in an anabolic state, meaning taking in more calories than you are expending. It takes building blocks (specifically amino acids formed into peptide chains, but this is for another time) to create muscle tissue. Could you build a house without materials? Don’t think so.

This is hard for most to hear. You mean I have to try not to lose weight in order to be more defined. The answer in most cases is yes. Get a good year of solid lifting under your belt, then enter an active fat loss phase to reveal your masterpiece. 

There are a few instances where you can simultaneously build muscle and burn fat at the same time, but these are not common. First, if you are new to strength training you will see initial increases in muscle mass and may also drop body fat during this period (seasoned trainees do not have this benefit). Secondly those coming off a competition “cut” or dieting phase entering a building phase can see increases in muscle tissue while continuing to drop body fat for a short period of time. Lastly, individuals using Anabolic Steroids can synthetically induce the aforementioned effect (obviously I am STRONGLY against this).

I know what all the females out there are thinking. “This girl is crazy, I don’t want to ‘bulk up’”. Ok honey let’s get something straight. As females we naturally produce very little testosterone and produce much less Human Growth Hormone and IGF-1 (Insulin-like Growth Factor- 1) than our male counterparts. These hormones are the reason males have “manly” traits and why they build muscle more easily than females (and tend to have more/larger muscles). Unless you are synthetically increasing your levels of these hormones (as occurs with Anabolic Steroids) you have nothing to worry about. Being afraid you will look like a female bodybuilder from lifting weights is like being afraid you will turn into a Nascar Driver by getting in your car. It doesn’t happen like that!

Granted, if you are shoving your face with cupcakes and lifting weights you will “bulk up” but a majority of this increase in mass is from body fat, not muscle. Heck, you could bulk up from just eating cupcakes! Lifting will give you shape and the opportunity to see muscular definition, not make you manly or give you arms like the hulk. PROMISE!

The next requirement in achieving a more defined physique is to “reduce body fat”. This requires a moderate caloric deficit (taking in fewer calories than you are burning). We are bombarded by so many diets, products, cleanses etc. promising to help us do just this. Truth is—science only backs what has worked for centuries. Reduce your caloric intake, exercise moderately and strength train to preserve muscle tissue.

A good rule of thumb is to start with calories at 12 x your body weight in pounds (this is for a normal weight individual, those in the overweight or obese categories will have to go a bit lower). Consume 1-1.2 grams of protein per pound and fill the rest of your macros (short for macronutrients, we will dive into this concept in another post) with carbohydrates and fats depending on your preferences. 

Weigh yourself once weekly, same time, same place, in your birthday suit, after you’ve used the restroom. If you are dropping too quickly, slightly increase your calories, not dropping at all, slightly reduce. I STRONGLY caution you not to reduce too much as this will decrease your metabolic rate and can come with an array of health problems, not to mention an uphill battle in the fat loss game. For a normal weight individual I NEVER take calories below 10 x bodyweight (in pounds). 

Expect a weight loss of .5-2 pounds a week (depending on body size, gender, activity level, etc.). This will ensure your weight loss is coming mostly from fat tissue and not precious muscle tissue (which would again leave you “skinny fat” as discussed above—cannot see what you do not have!).

As you lose subcutaneous fat (that directly below the skin) you will start to see more muscular definition. YOU ARE NOT GETTING TONED—you are increasing your degree of leanness by reducing your body fat percentage allowing you to SEE your muscle tissue.

There you have it. Leave the “toning” to printers. Build a solid base of muscle then slowly reduce your body fat to see more muscular definition. I plead with you, stop using the word “toned”—especially those calling themselves health and fitness “Gurus” (what do you mean your 100 page Personal Training Manual didn’t get into tonus or the degree of muscular tension produced at rest or in response to being stretched?).

Here’s to getting summer lean the only PROVEN, SAFE and HEALTHY way!

Check out keypotentialfitness.com or email me at lindseymwoodkey@yahoo.com for more information on individualized training programs, meal plans, macros and other health/fitness guidance.

Keeping Your Kids Healthy and Active This Summer

While we celebrate the warmer temperatures, longer days, and fun summer activities, we also have to think about what children are up to during the day. The lack of structured recess and P.E. combined with less-than-stellar summer snacks can leave some children with unnecessary summer weight gain. The Center for Disease Control states that more than one-third of children and adolescents are now overweight and obese. This statistic is both alarming and saddening. The truth is obesity is preventable. Take the time to ensure your children stay active and make healthy food choices this summer.

The outdoors are full of summer activities for kids and families to enjoy. Pack a healthy lunch and head down to a local park. Spend the day at a city pool for a family swim or sign your children up for swimming lessons. Ride bikes along walking/riding paths (as available in your area). Most areas offer an array of summer camps- athletics, arts, dance, exploration etc. Make sure to take advantage of these active, enriching activities.  

If you want to increase your child’s activity within the comfort of your own home, consider letting them run through the sprinklers, setting up an outdoor obstacle course or designing a scavenger hunt for household items. Buying an inexpensive heart monitor is a great idea for older children. They’ll enjoy trying to keep their heart rates within a certain range.  Be sure to set a time limit on the use of electronics (TV, video games, computer, etc.) and provide incentives for your child to “move” more. Can’t seem to pry your children away? Consider purchasing a Nintendo Wii, or Xbox-Kinect, game systems that involve the use of body motion. 

Remember to never use food as a reward or talk about your child’s weight around them. This can lead to an unhealthy relationship with nutrition and exercise. Instead, lead by example. Practice a healthy, active lifestyle yourself, and explain to your children the benefits of sitting less and moving more. It is never too early to introduce your children to physical activity and to instill habits that will last a lifetime.

Hot summer days bring out the popsicles, ice cream, ice-cold Kool-Aid and Slurpees. You do not need to ban these items from the house. Instead, teach your children that there are “sometimes” foods and “all the time” foods. Sometimes foods are higher in sugar, fat, and calories and should be eaten in moderation. “All the time” foods are nutritious and should make up the bulk of their diet. Depriving your children or planting the idea of “good food” /“bad food” in their minds can lead to disordered eating practices later in life. Make sure you introduce many different, nutritious foods at a young age. Enforce a “one-bite” policy; that is, they must take at least one bite of the food you serve them, if they dislike it, they do not have to finish it. Most children are good at monitoring their hunger signals, meaning they know when they’re hungry and when they’ve had enough. Being a member of the “clean plate club” in not necessary.

Having trouble getting your child to eat their fruits and vegetables? Consider growing a garden or taking a trip to a “you-pick” farm. Getting them involved in the growing and harvesting process will make them more willing to try the “fruits of their labor”. Don’t fret if your child still is not a fan, keep introducing them in different ways, or even working them into their favorite foods (e.g. green peppers in spaghetti sauce, pureed butternut squash in macaroni and cheese, the options are endless.).

I’ll leave you with some “simple summer snack swaps.”  Keeping these items in the house and ready to grab on a hot day can save you and your children hundreds of calories, not to mention a sugar rush.

• Replace sugary drinks (Capri Sun, Kool Aid, Sunny D) with sugar-free Crystal Light or low calorie lemonade. Be careful of “fruit juices” -- they can be packed with sugar.
• Buy low calorie versions of popsicles (kids won’t know the difference!).  Better yet, make your own popsicles with healthy fruit, Crystal Light, or low fat yogurt.
• Replace chips, pretzels, and other “nutritionally empty” foods with fruits and vegetables. Have them cut up and accessible so children are more likely to grab them. Consider serving them with natural peanut butter, hummus, or yogurt dips.
• Instead of fruit snacks, try frozen grapes. They’re refreshing and lower in unhealthy sugars and artificial ingredients. 
• Ensure your children are consuming enough protein. Convenient summer foods are often nutritionally void carbohydrates. Add low fat dairy products, lean meats, and hard boiled eggs to your shopping list. 

Summer is a time for relaxation and rejuvenation, but don’t forget to remain active and focus on making healthy food choices. Together we can prevent and even help stop childhood obesity. Here’s to a safe, happy, and healthy summer. 

Is Your Social Life Sabotaging Your Fitness Goals?

                

                   “Let’s get drinks and catch up sometime?” “We’re headed to pizza for my birthday, care to join us?” “We need popcorn and soda during the movie.”

                   Our society revolves around food. We eat to celebrate, eat to mourn, eat to make decisions, and eat to catch up. Whether it’s a holiday, birthday, or just a night out with the girls, 90 percent of the time, food is involved.

                  This is not be enough to derail our good health and fitness intentions unless these outings are occurring multiple times a week. For some people, this is reality. Lunches out during the work week are followed by breakfast feasts after church and barbecues with friends. Let’s face it, most of the offerings at these events are not exactly “waistline 

friendly.”  We want to show our love and affection (or our cooking skills) through food.

                   One of the predominant excuses I hear when discussing why a client isn’t seeing the weight loss results they had hoped for is social obligations. “I was really good all week except a lunch out, doughnuts at a board meeting, drinks with friends on Friday night, and a birthday party on Saturday.” Well, those calories add up and are likely inhibiting weight loss efforts.

                  I am not telling to you turn down all social obligations or cut “non-fit” friends out of your life. I preach moderation in all things. But the truth is if you expect to lose weight, you have to make a few sacrifices. Not willing to cut anything out? Then get used to maintaining where you’re at!

                  By now you may have cursed me a few times, and that’s okay. Don’t miss the outings, events with your family, or your social outlet. Instead, vow to make better choices when you are put in these situations.

                  Practice the 80/20 Rule: 80 percent of the time, eat nutritious foods (think fruits, vegetables, healthy fats, lean proteins, and slow-digesting carbohydrates). This leaves 20 percent of your choices to come from other items. Have four food-centered events one week? Stick to your guns at three of them, and choose one in which you will indulge a bit. Or if you have strong willpower have one small indulgence at each of them but fill the rest of your plate with lower calorie items.

                  If you are hosting the event, why not serve a healthy spread? More and more people are becoming health conscious and will appreciate the lighter options, not to mention you will all feel much better when the meal is over. (One of my go to dishes is "Zucchini Pasta" made with a spiralizer- seen above). 

Take walks with coworkers instead of lunch meetings, hike or take a fitness class for  “girl time” and plan active family outings that aren’t centered on food. Also make sure you are eating when you are truly hungry. We have been programmed to eat on cue. Popcorn at movies, cake at birthday parties and chips and salsa at Mexican restaurants. Do you like these foods? If not, save some calories. If yes, enjoy in moderation (as part of your 20 percent).

           Worried you are going to offend whoever prepared the food? Depending on the crowd you are with, explaining your health and fitness goals is an option.  You might also politely tell them that although it looks delicious you are already full. If they will not take no for an answer, ask for a small portion to go then (that way you do not HAVE to eat it if you so choose).

            Remember, “It’s not worth having the body of your dreams if you can’t live in it.”  However, frequently indulging during social outings may be wreaking havoc on your waistline. If it is, stop making excuses and make a change. Focus on the company -- not the food -- and don’t let what you want in that moment get in the way of what you want in the future. Here’s to a happy summer filled with healthy fun with family and friends!