I know with the holiday season you're really busy, and probably not making the time to
squeeze in your workouts.
No worries, over the next three weeks I will be putting together some workout videos for you,
so that you can squeeze in you workout when you only have 10 minutes to break a sweat.
the best part is,you don't need a gym membership, or even any equipment to follow along
All you need is your body, a bottle of water and a towel to wipe the sweat.
-
This week's workout focuses on the lower body and next week I'll be putting together
an abdominal workout that will have your abs on 'fire'.
So, be sure to check out my blog again on Monday for your next 'Holiday Season'+ workout.
Enjoy and Get Lean,
Shondelle Solomon-Miles aka Coach
P.S. The 12week Shape Up Hollywood 12-Week Body challenge begins Monday, January 19th.
Last year we had over 50 'competitors, and our winner Sonia Tigero has lost nearly 100 pounds to date.
Stay tuned for details on early registration, as with New Year's resolution goals, this program will sell out very quickly.
Tuesday, December 9, 2008
Friday, November 21, 2008
Tips to Gain 5-10 lbs This Holiday Season
Well, we're officially into the holiday season, and if you're like most, then you will probably overindulge at a few holiday parties over the next few weeks. I sure will. Here are a few tips that will help you enjoy the season, without feeling guilty the morning after.
If you're still having a hard time with 'keeping it under control' and you need a little holiday accountability. I can help. The Synergize! 5-week Jumpstart special is still in full in full effect, and the best part is, you get to decide how much YOU can afford to pay . Check it out at http://www.givemeajumpstart.com/priceisright.html\priceisright.html
5 Tips To Minimize Holiday Weight Gain
1. FILL UP ON VEGETABLES & HIGH FIBER FOODFoods that are high in fiber or water fill you up quickly and help keep you from overindulging on the "bad" stuff. Take an extra scoop of vegetables and fruit when filling your plate, and by the time you finish, you won't have room for the other foods which are higher in calories and more likely to cause you to gain weight. 2. WAIT 10 MINUTES BETWEEN SERVINGSNo doubt, everything at the table looks good, and it's a challenge not to fill your plate 2-3 times so that you can sample everything. An easy way to combat this urge is to wait at least 10 minutes between servings. Your stomach is approximately the size of a clenched fist, so multiple servings are usually a result of habit or emotional hunger, rather than physical hunger. By allowing yourself 10 minutes between servings you allow your brain adequate time to process satiety and you are able to assess whether you are eating to satisfy feelings or need.
3. GRAZE RATHER THAN GORGE
Have you ever observed the eating habits of most animals? Animals typically do not eat excessive amounts of food in one sitting, rather they eat “small” amounts of food continuously throughout the day. This habit, known as grazing, prevents you from eating more food at one time than your body can process, and consequently you will be less likely to store excess calories as body fat; aim to be satisfied rather than “stuffed”.
4. DRINK BEFORE AND BETWEEN MEALS
Drink a fair amount of water or other unsweetened beverage before each meal, and in between meals. The liquid in your stomach will help trick your mind into not feeling as hungry, which reduces the tendency to gorge yourself on potentially fattening foods.
5. POSITION YOURSELF AWAY FROM THE “SNACK” TABLE
If you take a seat within an arm's reach of the snack table, you're going to have a tough time keeping yourself from unconsciously grabbing handfuls of party mix, candies, and the like and picking at them all day. By sitting on the other side of the room, getting to the snacks involves a conscious effort into getting up and walking over to get at the snacks
Committed to your success,
Shondelle Solomon-Miles
Body Transformation Expert
P.S. Join the Synergize! Jumpstart Program and pay what YOU can afford. Visit http://www.givemeajumpstart.com/priceisright.html for details
If you're still having a hard time with 'keeping it under control' and you need a little holiday accountability. I can help. The Synergize! 5-week Jumpstart special is still in full in full effect, and the best part is, you get to decide how much YOU can afford to pay . Check it out at http://www.givemeajumpstart.com/priceisright.html\priceisright.html
5 Tips To Minimize Holiday Weight Gain
1. FILL UP ON VEGETABLES & HIGH FIBER FOODFoods that are high in fiber or water fill you up quickly and help keep you from overindulging on the "bad" stuff. Take an extra scoop of vegetables and fruit when filling your plate, and by the time you finish, you won't have room for the other foods which are higher in calories and more likely to cause you to gain weight. 2. WAIT 10 MINUTES BETWEEN SERVINGSNo doubt, everything at the table looks good, and it's a challenge not to fill your plate 2-3 times so that you can sample everything. An easy way to combat this urge is to wait at least 10 minutes between servings. Your stomach is approximately the size of a clenched fist, so multiple servings are usually a result of habit or emotional hunger, rather than physical hunger. By allowing yourself 10 minutes between servings you allow your brain adequate time to process satiety and you are able to assess whether you are eating to satisfy feelings or need.
3. GRAZE RATHER THAN GORGE
Have you ever observed the eating habits of most animals? Animals typically do not eat excessive amounts of food in one sitting, rather they eat “small” amounts of food continuously throughout the day. This habit, known as grazing, prevents you from eating more food at one time than your body can process, and consequently you will be less likely to store excess calories as body fat; aim to be satisfied rather than “stuffed”.
4. DRINK BEFORE AND BETWEEN MEALS
Drink a fair amount of water or other unsweetened beverage before each meal, and in between meals. The liquid in your stomach will help trick your mind into not feeling as hungry, which reduces the tendency to gorge yourself on potentially fattening foods.
5. POSITION YOURSELF AWAY FROM THE “SNACK” TABLE
If you take a seat within an arm's reach of the snack table, you're going to have a tough time keeping yourself from unconsciously grabbing handfuls of party mix, candies, and the like and picking at them all day. By sitting on the other side of the room, getting to the snacks involves a conscious effort into getting up and walking over to get at the snacks
Committed to your success,
Shondelle Solomon-Miles
Body Transformation Expert
P.S. Join the Synergize! Jumpstart Program and pay what YOU can afford. Visit http://www.givemeajumpstart.com/priceisright.html for details
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