Top 10 Nutrtion Tips

Tip 1: Eat six meals a dayIf you’ve been following the typical nutritional advice of cutting back on calories and consuming no more than “three square meals” a day in the hope of shifting your fat-burning efforts into high gear, you may actually be throwing the whole process into reverse. According to scientists at Georgia State University, active folks who skimp on calories and eat infrequently (only three times a day) may be training their bodies to get by on less energy and therefore more readily storing unburned calories as body fat. Instead, these researchers and many others advise active people to eat frequently (about every three hours) to accelerate metabolism and maintain steady energy levels throughout the day. 

 Tip 2: Combine carbohydrates and protein at every meal The simple fact is, our bodies work better with a balance of carbohydrates and protein. Not only is protein essential for building healthy  muscle and maintaining a strong immune system, it stabilizes insulin levels, which leads to steady energy throughout the day. One more benefit: eating protein has been shown to reduce your appetite. So, avoid high-carbohydrate nutrition plans and instead balance your protein and carbohydrate intake.  

Tip 3: Choose “appropriate” portion sizes USDA statistics show that because of increased portion sizes, the average total daily calorie intake has risen from 1,854 calories to 2,002 calories over the last 20 years. That increase—148 calories per day—theoretically works out to an extra 15 lbs. every year. Portion size is important to weight management. Employ a common sense approach, such as using the palm of your hand or your clenched fist for gauging the portion sizes of food. 

Tip 4: Plan meals ahead of time You may even want to try different recipes and decide what works for you before you begin your training program. Experiment with different seasonings, try a variety of vegetables, and find which microwave settings work best for preheating food. By the time you’re ready to start, you’ll have the supplies you need and the confidence that you know what you’re doing. Then, fix your meals in advance and freeze them. It’s important to shop at least once a week. If you forget, you’ll run out of good food and be tempted to cheat on your diet. 

Tip 5: Get containers to store your food Purchase plastic storage containers, sports bottles, a water jug and a cooler to store and carry your food. Having nutritious meals within reach during a hectic day can keep you on track. 

Tip 6: Drink 10 glasses of water every day

It’s especially important to stay well hydrated when following a comprehensive training, nutrition, and supplementation program. Drink at least one glass of water with each of your six meals, and four more throughout the day. If you have an occasional diet soda, coffee or tea, you’ll need to drink an additional glass to compensate for the diuretic effect of these beverages

 Tip 7: Consume quality protein within 30 minutes of exerciseYour muscles are primed for nutrients immediately after an intense workout, but within two hours, your body’s ability to refuel decreases. Taken within 30 minutes of your workout, a high-quality protein will help you refuel and build muscle.  

Tip 8: Use high-quality supplements

Supplements can help make up for any nutritional deficiencies and enhance performance. When purchasing supplements, look for companies that invest heavily in research to maximize the effectiveness of their products. We recommend a multi-vitamin & mineral and omega 3 oils to our clients. 

Tip 9: Find your “emotional reason” for staying on track

Researchers at George Washington University discovered that people who successfully transform their bodies are set in action by some sort of “emotional trigger” that helps to clarify their reasons for deciding to make change. In the study, researchers found that any event, which elicited strong emotions such as alarm, embarrassment, shame and/or fear actually inspired people to transform their bodies for the better. Take a moment to consider your “emotional trigger” and use it to stay committed to your nutrition program. 

Tip 10: Strive for consistency, not perfection

You can be sure there will be the occasional meal or snack that’s not on the recommended food list. When you get off track in this way, don’t allow it to slow you down. Enjoy the divergence, recommit to your goal, and get back on track with your next meal.

Goal Setting (And Objectives)

Goal setting is the art that makes everything else possible. It adds aim to energy, focuses effort and, for some, structures time. Surveys show that people who plan ahead are much more successful over the long term than those who plunge in without knowing where they’re going or how they’ll get there. You wouldn’t take a long road trip without a map so it makes good sense to have a compass (and road map) for your fitness objectives.

Goals Should Be SMART-R (pronounced Smarter)

S = Specific. Saying, “I want to loose weight” or “I want to get toned” is not a specific goal. You’ll have a clearer picture when you write “I will loose 10lbs in the next 60 days” or “I will gain 3lbs of muscle in 8 weeks”.  

M = Measurable. Set goals that are measurable in quality or quantity. Measuring body fat percentage, or journaling and record keeping of diet intake or workouts achieved are powerful and motivating tools to assuring a new habit becomes a long term behavior. Many people find they’re more committed to measurable goals if they report to a certified fitness professional willing to help monitor their progress. We will say it time and time again, your pre and post-camp evaluations are critical in measuring your progress and keeping you on track. Denial is very powerful. Face your reality (good or bad) and move forward in a positive direction.

A = Attainable. In the enthusiasm of the moment we often make promises that are difficult to keep when enthusiasm wanes. If you’re looking for a magic bullet the chances are you’ll end up shooting yourself in the foot. Realizing that change doesn’t happen overnight will help you set realistic goals you can achieve. It’s the SMALL changes that are the key to permanent lifestyle change. For example, if are trying to lose weight you should avoid the painful rebound of crash dieting by planning to lose no more than one or two pounds a week.

R = Realistic. “ Every noble work is bound to face problems and obstacles. It is important to check your goal and motivation thoroughly. One should be very thoughtful, honest, and reasonable. One’s actions should be good for others, and good for oneself as well. Once a positive goal is chosen, you should decide to pursue it all the way to the end. Even if it is not realized, at least there will be no regret.” – Dalai Lama

Goals should be reflective of your values and compatible with your lifestyle. If not they can be the source of distress. As you begin to think of some goals, you have to remember to keep them realistic. Losing 30lbs in one month is not realistic! In fact, this could be potentially dangerous to your health and be detrimental in the long term. In this case, you would probably be losing water weight and muscle mass, and in the long run, you would gain all that weight back (and probably more) and have less muscle mass. It’s your muscles that burn fat…the more of it you have, the more fat you can burn. Keep your goals realistic or you might find that you’ll be putting your health at risk, or at the very least, you’ll be disappointed.

T = Timely. ”A goal is a dream with a deadline.” – Napoleon Hill

Set a deadline. Deadlines move us into action. There’s nothing worse than having a goal, working towards it, but never finishing! Right? It’s almost like a major school project that’s assigned to you. Imagine if this project didn’t have a deadline, and you’re asked to complete it whenever you want. You may or may not begin the project, but if you did, would you complete it? Probably not! If there’s no deadline, there’s no pressure to finish a task. It is the same with exercise and fitness. If you set a goal to lose 10 pounds of body fat, but you don’t set a deadline, you’ll probably be trying to loose 10 pounds of body fat forever!!

Set a deadline for your fitness goal and try to achieve it. Once the deadline passes and you’ve reached your goals, set a new one and a new deadline, and strive to achieve that!

R = Reasons Why. This is probably the most important step in the goal setting process. Not only is your “reason why” the motivation for you to achieve any goals, but it’s probably the reason why you joined Adventure Boot Camp in the first place. You must define your reasons for wanting to achieve your goal. If you lack clear and compelling reasons why for doing so, all the goal setting and planning might just go to waste (if you don’t have a reason to do something, why would you do it?).

Spend some time and give some serious thought to this step. The more compelling your reasons are for exercising, the great your odds will be for meeting your goals. Every person has a different reason for exercising. Some people just want to lose a few inches off their waist because of an upcoming event (such as a wedding or high school reunion), but for other, exercising could mean the difference between life or death.

Whatever your “reasons why” may be, make sure that they’re compelling, and accurately represent your reasons for you desire to achieve your goals.

Tips To Keep You Focused And On Track

Write Down Your Goals
It’s important to put your goals in writing. Written goals are a tangible sign of a promise that you intend to keep. They can remind you of that promise when time is short or if other priorities become pressing. Written goals will also help you track your progress, make your accomplishments more obvious and help you identify problem areas that need more attention. Sadly, only 5% of Americans write down goals and objectives, but 95% of those who do succeed. (A survey of Fortune 500 executives indicates that they may be successful because they write down their goals and objectives

Identify Supporters And Saboteurs
Some of us can be the lone ranger, but most people need coaches, cheerleaders and people whose belief in and support of s reminds us of our commitment to change. The friendship and support of others will make it easier for you pass through the, sometimes, difficult transition from old to new behaviors. We know people who have taken responsibility for themselves and embarked on a changed lifestyle only to discover that most beloved friends and family members feel they are being imposed upon. So, identify the people who will nurture you and help you maintain your well-being, as well as those (even your loved ones) who don’t see your point of view. Those supporters will help you maintain your commitment during periods of stress

Plan for the Unexpected
Lack of time is the most frequently mentioned reason for discontinuing a fitness program. Life is filled with surprises so include strategies that assure you will make time for maintaining your commitment in the face of changing schedules, unexpected mini-crisis and external forces like long meetings, extra traffic, changes in car pools–you know what I mean!!

Affirm Your Behavior
Affirmations are powerful. Many people find that repeating certain sayings to themselves helps them accept things. They discover they are programming their sub-conscious to new beliefs. Affirmations should be positive such as “I am,” “I have” as opposed to “I would like” or “I will try”. Remind yourself daily, “I am a healthy person making changes in my lifestyle so I can live in the most healthy way.”

Reward Your Success
Set up a reward system so you can reward yourself for changed behaviors. Each of us have different values for measuring success. Yours should be structured to satisfy you, not others. That reward should make you hum from head to toe! Good examples include extra time for yourself with a favorite book, a manicure or pedicure, a trip with a special friend or relative or a class or lecture or play that stimulates your mind. Avoid rewards related to food and drink that may be sabotaging in the long run.

Remember, the journey of a thousand miles begins with a single step. So, let’s take that first step together!

Committed to your success,

Shaneya Harris & Misty Robinson

Your Journey Begins Today!!!

  

Should I Begin Weigth Training After I lose Weight?

MYTH -You shouldn’t start weight training until you’ve lost most of the weight you want to lose because it will slow down your fat loss, or trap your fat in the muscle, or who knows what else.

FACT – Weight training is VITAL to a weight loss program because it turns up the metabolic fires that burn calories – and it tones your muscles. You should start weight training immediately.

Garden Lasagna

Most lasagna recipes call for pasta, fattening cheese and heavy meats – but not this one. Layers of eggplant, zucchini, tomatoes and low fat cheeses replace traditional ingredients with spectacular results. Compliment this light dish with a salad of mixed greens. Servings: 4

Here’s what you need…

• 1 medium eggplant, thinly sliced lengthwise
• 3 small zucchini, thinly sliced lengthwise
• 1 cup tomato sauce
• 3 medium tomatoes, thinly sliced
• 1 cup nonfat ricotta cheese, softened
• 1/2 cup shredded low fat cheese
• salt and pepper to taste
• 2 tablespoons dried basil
• 2 tablespoons dried oregano
• Sprinkle of Italian seasoning

1. Preheat the oven to 400 F. Season eggplant and zucchini with salt and pepper. Coat a cookie pan with cooking spray and line eggplant and zucchini. Place in over for 15 minutes.
2. Coat a 8″ glass baking dish with cooking spray and cover the bottom with half of the eggplant and zucchini. Ladle half of the tomato sauce over the eggplant and zucchini and top with half of the tomato slices. Sprinkle the tomato slices with half of the basil and oregano. Spread half of the ricotta cheese over the tomatoes. Sprinkle with half of the shredded cheese. Repeat the layers once more.
3. Bake for 20 minutes then turn oven to broil until the cheese is browned. Cut the lasagna into slices and garnish with Italian seasoning.

Nutritional Analysis: One serving equals 173 calories, 3.7g fat, 24.4g carbohydrate, and 13g protein.

Enjoy!!

Trim the Fat

Before you bite into a tasty steak, check for visible fat on the meat. Cut this excess fat off and you will end up with a healthier meal. Remove the skin from chicken and make it a habit to select extra lean cuts of meat while grocery shopping.

10 Reasons Why Morning Is The Best Time To Exercise

1. The majority of people who exercise consistently do so early in the day. It is easier to form the exercise habit through morning exercise.

2. Fewer distractions and schedule interruptions.
3. Can make time for exercise by getting up a bit earlier.
4. Raises your heart rate and metabolism to burn more calories earlier in the day.
5. Gives a feeling of physical energy for hours.
6. Improves your mental acuity for hours.
7. Cooler temperatures in summer.
8. Air pollution is lowest in the morning.
9. The body adjusts to your exercise time, so if you are training for a morning walking event, train in the morning.
10. Start your day with a sense of accomplishment

    Call Team Synergy Fitness today to help get you started on a morning workout routine.

Eat Until Your Heart’s Content

On raw vegetables, that is! When you are craving a juicy burger with greasy fries-go to town on a bag of chopped veggies. Don’t worry about overeating veggies. You will stop eating it once you are full, since it is not the object of your unhealthy desires. Also, the veggies are packed with filling fiber that is low in calories. Talk about the perfect snack! Try different vegetables and learn which you like best…..then stock your fridge!!!

To your health!

The Magic Ingredient for Body Transformation

Why are some people fit and toned while others struggle with their weight?

These fit people make it seem so easy to achieve and maintain results-what do they have that you don’t? It all boils down to one simple thing.

The only thing standing between you and your perfect body is: motivation.

Yes, motivation is truly the magic ingredient that will transform your body from the one that you have now to the one of your dreams. So what is motivation, anyway?

Motivation is…
…a want, a need and a belief that drives you.
…the push of your mental forces to accomplish an action.
…something that makes you do what you do.
…the desire to accomplish a goal.
…something that pushes and pulls you to do certain things.

It’s easy to see how motivation can change a person’s life-and body. If you could bottle and sell motivation you would easily make a fortune. But, alas, motivation is something that must be mustered up out of pure will power.

So where does this leave you? In the past, your attempts to get in shape have been short lived. How can you stick with it long enough to see the results that you so desperately want? 

We have exciting news for you. Motivation can become as natural and easy to you as breathing. Here’s how.

Step one: Find your reason.
Why do you want to get fit? What is your most important reason for wanting to lose the weight? Now, don’t tell us that you simply want to ‘Look better‘ or ‘Be more attractive.’ You need to dig deeper than that. Take a minute to mull this question over until you can put your finger on it.

Hint: these would all be great answers…

• I want to fit into my size 6 pants again
• I want to get off my blood pressure medication
• I want to drop 20 pounds before the reunion
• I want to get rid of the jiggle on the back of my arms
• I want my significant other to find me irresistible

Step two: Write it down.
Take your reason from step one and write it down. This is very important step, so don’t cheat yourself by skipping it. Now take the paper with your reason on it and post it where you will see it everyday-preferably first thing in the morning.

Why is writing down your reason so important? Because it keeps your focus on the goal. You see, your reason for getting fit is really your ultimate goal. Only by daily acknowledging this goal will you see it to fruition.

Step three: Make it fun.
Who wants to do something unpleasant on a daily basis? I don’t know about you but we tend to avoid activities that are uncomfortable-it’s just human nature. That is why it is so important for you to find a mode of exercise that you enjoy (like an Adventure Boot Camp).

If the thought of exercise makes you cringe you need to figure out why. Is it the uncomfortable workout clothes that you own? Maybe it is time for a new style. Is it trying to decide what machine to use at the gym? Maybe it is time for a personal trainer (more on that later). Is it the pain that you feel in your shoulder when swimming? Maybe it is time to find a new form of cardiovascular exercise-one that won’t aggravate your injury.

The truth is that there are a ton of different exercises that will give you the results you want. Don’t like the gym? There’s a program for you. Don’t like running? There is an alternative. Don’t have the time? There are time friendly exercise routines that will give you incredible results in under an hour. It is all about finding something that you enjoy.

Step four: Enlist support.
“Alone we can do so little; together we can do so much.” Even though Helen Keller probably wasn’t talking about getting fit, her words ring true for anyone wanting to achieve incredible results.

Let’s be honest, it’s hard to stay motivated without encouragement from the people around us. That’s why it’s so important to tell friends and family about your goal and to rally for their support. Sometimes one encouraging word will give you the strength you need to make it through another workout.

The best way to ensure that your motivation stays strong-and that your goal is met-is to align yourself with Team Synergy Fitness. Together we will identify your goal. Together we will create your own workout routines and schedule. And together we will stick with it until your goal is met. We are committed to your success.

It’s that simple. Contact us today to get started on the program that will transform your body.

Turkey & Fruit Power Salad

Strawberries, blueberries and peaches blend with turkey cubes and cottage cheese for a smoky-sweet taste in this delightful salad. This recipe makes a great lunch-it is packed with protein and nutritious fruit to power you through your day. Servings: 2

Here’s what you need…

• 1 cup sliced strawberries
• 1/2 cup blueberries
• 1 white nectarine, chopped
• 2oz smoked turkey, cut into cubes
• 1/2 cup nonfat cottage cheese

1. Gently mix the strawberries, blueberries, nectarine pieces and turkey cubes. Refrigerate until ready to serve.
2. To serve, spoon the cottage cheese into bowls and top with the fruit mixture.

Nutritional Analysis: One serving equals: 178 calories, 2g fat, 23g carbohydrate, and 19g protein.

There is Such Thing as Too Much Salt!!

Eating too much salt will wreck havoc on your healthy lifestyle. Raised blood pressure and bloating are just a few of the adverse side effects that an extra dose of salt will lead to. Make it a habit to pass on the salt and to purchase low sodium food items. Your belly and health will thank you!