fit tips and more

Check this Page for Tips and Videos from Excel Trainers. We’ll share recipes and exercise ideas that you can incorporate into your healthy lifestyle. 

Wellness Through The Winter

While the winter months can make exercise and wellness more difficult, I’d like to offer some important tips. These are just a few things to help you stay on track and to also maximize your body’s immune system.

  • Water . Drinking a lot of water is a year-round event, not a seasonal one!
    There’s a tendency to drink less during the winter, mostly because we’re cold and gravitate towards something warm like coffee. Remember hydration is just as important now as in the summer. Staying hydrated in the winter can help prevent infections and other sinus problems by keeping the mucus membranes moist.
  • Nutrients . Don’t deprive your body during the winter.
    It’s important to remember that eating foods dense in nutrients boosts the immune system. You can still watch your calorie intake without robbing your system of important vitamins and minerals. Your cells thrive and battle illness the best when they are fed the right mix of protein, carbs and fats, something we can’t deprive them of during these months.
  • Multi-vitamins . Fill in your nutritional gaps
    Most of us don’t get enough vitamins and minerals in our diets, so supplementing with a multi-vitamin is a must to fill in those gaps. It does matter where and what kind of vitamins you purchase, vitamins bought at grocery stores or Walmart/Target do not pass the same purity and potency inspections as those purchased from supplement companies such as Advocare or at stores like The Vitamin Shoppe. You may pay a little more but your body will also benefit more rather than eliminating most of it. We recommend Advocare’s CorePlex mulit-vitamin at Excel.
  • Set a schedule . Have a back-up plan for bad weather
    When the weather is bad it’s more difficult to get to the gym let alone outside to workout. If you set a schedule for yourself during the winter your more likely to stick with it. I recommend having a plan in mind in case a sudden change in weather occurs. Always have an at home body weight workout ready to go and you’ll be able to stay on track with your goals. Click here for some of our favorite at home exercises or ask your trainer for recommendations.
  • Food Preparation . 70% of your results come from what you eat
    As the temperature fall we find ourselves drawn to warm comfort. As a result we may find ourselves taking a few steps back in our progress, if the right choices aren’t made. HERE is a recipe that is healthy without all of the unwanted calories…it’s a great cold-weather, crock-pot recipe to warm you up without stretching your waistline! Thank Excel Trainer Courtney Thomas for this great Recipe share!

Portion Distortion: Keeping your portions in control

This is a great article written by Excel Trainer, Courtney Thomas

We all hear about keeping our portions in control, but sometimes we don’t know or we forget what that actually means and how much an adequate “portion” is.  So, I thought I would take this opportunity to remind everyone, including myself, what constitutes a portion for different foods.  The holidays are just around the corner, giving us the perfect opportunity to get this down now…rather than in January when some of us could possibly be 10 pounds heavier. 

            Here are a few examples of portion sizes you can easily remember:

  • 1 oz whole wheat bread = index card
  • 2 oz muffin = cupcake
  • 1 med orange or apple = tennis ball
  • 1 small potato = computer mouse
  • ¼ c dried fruit = large egg
  • 3oz meat = small pack of tissues
  • 1 oz nuts = ping pong ball
  • 1.5 oz fat free cheese = 9 –volt battery
  • 1 oz cheese = pair of dice
  • 1 c ice cream = baseball
  • 1 c pasta = tennis ball

Some of you may be asking, “What’s the problem with a few extra calories?”  An extra 10 calories per day can add up to a pound of weight gain in 1 year.  That’s only 10 calories; think if you’re getting an extra 100 calories a day which can easily happen if you overeat a little and don’t exercise as much as you should.  Eating out is also a big culprit. 

When you’re eating out, chances are you will be served 2-3 times as much food as you should really eat, especially if there is an appetizer involved.  As a side note, appetizers can be the worst food items on the entire menu and are probably the most calorie dense, so it might not be a bad idea to skip these all together.  When you order your entrée, try only eating half or having one half boxed up before you begin eating.  Also, eat slowly since it takes 20 minutes for you belly to tell your head to “STOP!”, you are in fact full.  Eating quickly is the easiest way to overeat and gain weight. 

If you’re trying to lose weight, instead of cutting out carbs, fat, or protein, try downsizing portions so you don’t lose out on important nutrients.  There is no need to go hungry though.  Foods almost without limits are broccoli, green beans, deep-green lettuce, peppers, carrots, apple slices, and berries.  Try eating 5-6 smaller meals every 2-3 hours and coupling a protein (lean meat, low fat dariy, unsalted nuts) with a complex carbohydrate (fruits, veggies, grains).  This in combination with portion control will ensure you path to success whether you are trying to maintain or lose weight.

 

excel trainer tip . core exercises

This is a great video where Excel trainer Chad shows you how to do some creative at core exercises. Like Chad’s training technique? Contact us to set up a session. 

 

 

excel trainer tip . at home cardio

This is a great video where Excel trainer’s Jenniffer and Vanessa show you how to do some creative at home cardio when you can’t make it to the gym or need a change. Like Jenniffer or Vanessa’s training technique? Contact us to set up a session.

   

fun superbowl recipes

Holy Moly Guacamole!    

Ingredients    

  • 4 Avocados
  • 2 Serrano peppers, seeded and minced
  • ½ Red Onion, minced
  • 1 Garlic Clove, minced
  • ½ loosely packed cup minced cilantro
  • Juice ½ lemon
  • Juice ½ lime
  • ½ tsp ground coriander
  • 2 tbsp extra-virgin olive oil
  • Sea salt and fresh ground black pepper, to taste
  • Salsa or diced tomatoes, optional

Instructions:    

In a large bowl, mix together first 10 ingredients and mash with a potato masher. Top with salsa or tomatoes, if desired. Enjoy with your favorite whole-grain tortilla chips.
Serves 6. Nutrition/Serving: 202 Cal, 18g Fat, 10g Carbs, 7g Fiber, 1g Sugar, 2g Protein, 29mg Sodium    

     

Dill-icious Greek Yogurt Dip    

Ingredients    

  • 1 (17.6 oz) Plain Greek Yogurt
  • 2 Tbsp Minced Parsley
  • 1 Tbsp Onion Flakes
  • 1 tsp Garlic Salt
  • 1 tsp Dried Dill Weed
  • ½ tsp Paprika
     

Instructions:    

Mix together and refrigerate for an hour. Serve with vegetables or mulit-grain chips or crackers.