It is now smack dab in the middle of the holiday season, and while there are many things to love about this time of the year, there are downsides too. Staying in shape during the holidays is tough. The weather is cold, rainy and snowy depending on where you are. This makes heading outside for exercise a lot more challenging. Even getting in the car to go to the gym can seem unappealing.
Then there's the diet. If you’ve been working hard to reduce sugar and carbs and eat a healthy and balanced diet, your resolve is sure to be tested this time of the year.
How Can I Eat Healthy During The Holidays?
There will be cookies and fudge at the office. There will be parties with high-calorie foods that may offer little nutritional value. This is the nature of the holidays and, in order to stay on track, you will find yourself having to turn down treats.
Eating healthy should not be about deprivation, just smarter choices. Making sure that you have a good supply of tasty, nutritious holiday foods is the best way to stay fit all season long.
Healthy Holiday Foods
There is no reason you can't enjoy some tasty holiday treats like everyone else. These treats also happen to be healthy:
Pumpkin Pie Protein Smoothie
This is a tasty treat that is good for you, too. It's got the sweet spiciness of pumpkin pie in a smoothie.
This holiday staple is packed with protein and low in fat. Just don't deep fry it in butter and you’ll be OK.
Skip the butter and marshmallows. Chop them up, drizzle them with olive oil and spices and roast them in the oven for a perfect holiday side dish.
Cranberries are a tasty holiday treat that can be tossed into salads, made into yummy desserts or eaten on their own.
Pecans are loaded with nutrients and can be added to low-fat desserts, salads and stuffing.
Most of your favorite holiday dishes and treats have a healthier counterpart. Avoid frying and avoid too much sugar. Focus on veggies and lean meats and find lower-calorie dessert alternatives. The trick to getting through the holiday's with your waistline intact is to make smart eating choices, and to stay active.
If you’re in a fitness slump, you might benefit from the encouragement of a personal trainer who can design a custom workout for you based on your body type, goals and lifestyle. Contact personal trainer Ralph Roberts at the Downtown Athletic Club to find out how he can help you.
If you have recently joined the ranks of new mom's, then in additions to being madly in love with your adorable new bundle, you are probably busy, exhausted and overwhelmed. And, you are probably wondering how long it is going to take to get rid of the baby weight that you accumulated during your pregnancy.
How Long Will It Take To Lose Pregnancy Weight?
This depends on many factors, such as how much weight you gained, genetics, how active you are and the types of food you eat and your metabolism. You have probably known at least one person who seemed to lose the weight right away, and didn't even look like they had a baby. And you probably know someone who's child is in grade school and still hasn't lost the weight.
The best way to get back into shape after baby is to get moving and eat healthily. Although your need for calories is less, this isn't a good time to go on a diet, especially if you are breastfeeding. But you can be smart about what you are eating; lean meats, vegetables and whole grains are good choices. If you developed healthy eating habits during your pregnancy, you are already ahead of the game.
What Fitness Apps Can Help Me Lose Baby Weight?
There are many great fitness apps out there. The best ones for new moms are interactive apps with workouts that can be done in a short block of time.
This is a workout app that gives you the experience of having a personal trainer right there in your home.
The app is narrated and the workouts are taught by NFL All-star Tony Gonzalez. He takes you through the workout in a very encouraging and motivational way. There are a variety of workouts to choose from, and the app asks you for feedback so that it can offer you personalized suggestions.
Yoga is a great way to boost circulation, energy and flexibility. It builds strength, tones and tightens muscles and helps promote balance and overall well-being. With that said, many new mom's may find it hard to get to their local studio. This app can help. It gives instructions for many yoga poses from beginner to advanced.
This app works with the Jawbone bracelet and helps track many everyday activities such as walking and climbing stairs. It also helps monitor sleep
If you are really struggling with motivation and results, you may benefit from a personal trainer. Personal trainer Ralph Roberts in Amarillo can offer personalized workouts to help you reach your weight loss goals, with lots of encouragement. Find him at the Downtown Athletic Club.
There are so many types of workouts, classes and diets out there, it can be hard to know which one to choose. The good news is that there is a workout program out there for just about everyone, regardless of what fitness level you’re at.
HIIT, or high-intensity interval training, is a popular and effective fitness program that many people swear by. There are a few reasons this is such an ideal workout, especially for busy Moms without a lot of time.
If you find yourself spending too much time on the treadmill without any real results, or you don't have two hours to spend at the gym, then HIIT is worth looking into.
Is HIIT Right For Me?
HIIT isn't for everyone, it is a challenging workout, and if you aren't currently in good physical condition, it is something you should work up to.
High-intensity interval training is just what it sounds like. Brief bursts of intense activity broken up with active rest periods. HIIT consists of both aerobic and anaerobic activity. The beauty of this type of workout is that it increases endurance and strength, works your cardiovascular system and burns far more fat than a traditional aerobic routine.
Because of the nature of the activity, this workout can be done in much less time, or broken up into more than one workout. Here are some of the activities that you may find in a HIIT workout:
When time is short, you want an exercise routine that wastes no time and packs a real punch. HIIT does this, allowing you to get in an intense workout in less time.
How Can I Start A HIIT Workout?
If you are unfamiliar with high-intensity interval training, you may want to consult a professional. If you have specific fitness or weight loss goals, a personal trainer can help you achieve them. With the help of a trainer, you can begin a program of exercise that is tailored to your individual needs and lifestyle. Not only that, but a personal trainer can also help keep you motivated and focused. Ralph Roberts at the Downtown Athletic Club in Amarillo has been working with clients for years, helping them achieve their goals and attain the results that they want.
Cold and flu season is upon us, and even if you are healthy and take all precautions, chances are that you’ll find yourself sick at some point. Getting sick can slow you down, making it difficult to work, take care of your family and do other activities, like exercise. Sometimes, you need to slow down when you’re sick, and sometimes a bit of activity is okay, but how do you know?
Should I Workout With A Cold?
If you’re feeling well enough to exercise, there really isn't any reason not to. However, if you are the type that likes to push yourself, you should exercise caution. Standard cold symptoms – a sore throat and stuffy nose – are not a problem. In fact, if you are just mildly sick, a little activity might give you a boost. Remember not to overdo it, though.
If, however, you have a fever or body aches, you are better off resting. These symptoms respond better to taking it easy, and pushing yourself may simply prolong your illness. Ditto if you are experiencing chest congestion, a hacking cough or shortness of breath. Exerting yourself when you have a chest cold may cause unnecessary respiratory strain.
Moving Through Your Cold Or Flu
If you don't want to stay in bed all day and you just have to get some activity in, that's fine, just don't push it. Be sure that you are hydrated. Take a short, easy walk. Do some easy stretches or yoga poses. Don't push yourself through an hour of cardio; just take care of yourself. Get lots of rest, plenty of fluids and nutritious, healthy foods.
Once you’ve recovered, it's time to hit the gym. If you are new to fitness and don't know where to start, or you have stalled and hit a plateau, it may be time to contact a personal trainer. A personal trainer can create a custom workout specifically for you. A personal trainer will take into account your body type, lifestyle, habits and goals. Another advantage is that your trainer will help you stay motivated and accountable so that you can get the results you are looking for.
If you’re ready to get started, contact Ralph Roberts at the Downtown Athletic Club in Amarillo for a consultation. Remember, exercise is part of an overall healthy lifestyle. Staying fit and working out can help boost your immune system and help keep you healthy all year long. Stay well.
For years now, people looking to lose weight and get healthy have cut out fat from their diets as their first line of defense against obesity and heart disease. But fat has gotten a bad rap, and the fact is that many people are simply not getting enough of this very necessary nutrient.
Why Do I Need Fat In My Diet?
Some types of fat are a healthy and necessary part of the human diet. Fat is essential for the body and for healthy brain function. Fat provides energy and nutrients for cells, organs and things like your skin, hair and nails.
The key is getting the right types of fat in healthy amounts. Large amounts of animal fat, also known as saturated fat, can be unhealthy and lead to heart disease. Healthier unsaturated fats are ideal, and should make up 20 to 35 percent of your daily dietary intake.
What Are Healthy Fats?
Unsaturated fats, which include both monounsaturated and polyunsaturated fats, are found in many healthy foods. What are some examples? Certain types of fish, nuts, seeds and produce contain these fats:
As you can see, fat is an important part of the diet. Weight loss does not mean cutting them out; it simply means making the right choices and eating a balanced diet. Exercise plays an important role in heart health and weight loss, too.
If you have considered a personal trainer to help you achieve your weight loss and fitness goals, contact Ralph Roberts at the Downtown Athletic Club in Amarillo to find out how he can help you.
Squeezing in fitness when you have a busy life is no easy task. People today are busier than ever before, and the worst part is this often doesn’t include physical activity.
If you’re a busy mom, you really have your work cut out for you. Chances are, you have thought about wanting to lose weight or get in shape so that you can feel healthy and energetic, but you just can't seem to find the energy or time for exercise.
How Can I Make Time To Exercise?
One of the biggest hurdles to overcome when beginning an exercise program is thinking you have to do it a certain way. Perhaps you think that you must devote a huge block of time to it, or maybe you think that it must be done in a gym or that you have to purchase expensive exercise equipment.
This kind of thinking creates roadblocks that get in the way of fitness. If you have a busy schedule, chances are that you may not have two or even one hour to work out every day. That is okay. The most important thing you can do for your fitness is develop a habit.
How Do I Develop A Fitness Habit?
Forming a habit takes roughly three weeks. This is an important first step. Here are 5 tips to help you get started:
1. Set aside some time every day to be active. Whether it's an hour, fifteen minutes or anywhere in between. If it is possible to do it at the same time every day, great. If not, sneak it in when you can
2. Start slow. If you’re new to fitness, don't overwhelm yourself with a rigorous program that is just going to discourage you.
3. Don't skip a day. If all you can do is a 15 minute walk, or some jumping jacks and push ups, then so be it. Just don't skip because you don't have the time for a longer workout.
4. Sneak in activity. There are countless opportunities throughout your day to sneak in exercise. Taking your kids to the park, or using the stairs instead of the elevator are just two examples.
5. Get some help. If you are struggling with motivation, or don't know what workout is best for you, enlist the help of a personal trainer. A personal trainer can custom create a workout for you based on your goals, lifestyle and current level of fitness. Ralph Roberts has been helping busy people achieve their fitness goals in Amarillo for years. Contact him today.
Two new faces have joined Ralph Roberts Personal Training. Robert Muncy and Zachary Rosas are now interning with Ralph once a week. They are shadowing Ralph to learn various exercises and how to approach clients during training sessions as well as creating mock workouts after hours to see how being a personal trainer is done. They will also be training to learn the day to day operations in managing an athletic club.
Robert Muncy, 18, is a senior at Canyon High School. He is a black belt with over seven years of martial arts training. Robert is a self-motivated leader and dedicated team player – not only with his peers but also with everyone he comes across, making him the perfect candidate for this internship.
Zachary Rosas is a freshman at West Texas A&M University, majoring in exercise and sports science. Zachary’s goal is to become a personal trainer and one day own his own athletic club. Playing sports at an early age and all throughout high school taught him the benefits of living a healthy lifestyle. He reached out to Ralph to ask him to be his mentor, give him advice on how to approach clients and how to be the best he could possibly be.
Not only are both these young men on the track to become nationally certified personal trainers, but they also want to be leaders in the community – this is why they’ll excel. This internship program will get them ahead of their peers.
1 (16 ounce) package lasagna noodles
1/2 pound ground pork
1/2 pound lean ground beef
1 (8 ounce) can tomato sauce
1 (28 ounce) can crushed tomatoes
1 tablespoon chopped fresh parsley
1 clove garlic, crushed
1/2 teaspoon dried oregano
1/2 cup minced onion
1/8 teaspoon white sugar
1 1/2 teaspoons dried basil
1 1/2 teaspoons salt
1 pound small curd cottage cheese
3/4 cup grated Parmesan cheese
2 teaspoons salt
1/4 teaspoon ground black pepper
1 pound shredded mozzarella cheese
Preheat oven to 375 degrees F. Bring a large pot of lightly salted water to a boil. Add noodles and cook for 8 to 10 minutes or until al dente; drain and set aside.
Place pork and beef in a large, deep skillet. Cook over medium high heat until evenly brown. Stir in tomato sauce, crushed tomatoes, parsley, garlic, oregano, onion, sugar, basil and salt. Simmer over medium-low heat for 30 minutes, stirring occasionally.
In a large bowl, combine cottage cheese, eggs, Parmesan cheese, parsley, salt and pepper.
In a 9x13 inch baking dish, place 2 layers of noodles on the bottom of dish; layer 1/2 of the cheese mixture, 1/2 of the mozzarella cheese and 1/2 of the sauce; repeat layers.
Cover with aluminum foil and bake in preheated oven for 30 to 40 minutes. Remove foil and bake for another 5 to 10 minutes; let stand for 10 minutes before cutting; serve.
Like Ralph on FACEBOOK
Get daily motivational quotes and quick workouts to help you reach your goals.