One of the biggest steps people take in making healthy nutrition decisions is to make smoothies! They tend to be easily digested and they appear to be rich in healthy foods! However, not every smoothie is made the same and some might even be undoing the hard work we are putting in at the gym!
Take a look at some of the key things we need to make sure we understand before we fully commit to a smoothie:
Does It Have Fruit Juice?
If fruit juice is the added liquid in your smoothie, it might not be as healthy as you think. Fruit juices are often loaded with flavor-enhancing sugars, making them a poor addition to our smoothies. If you still want fruit juice as the liquid addition to your smoothie, then make sure you are getting something all natural, or better yet, squeeze it yourself!
Do You Have to Add Sugar?
For the very same reasons we need to be careful with the fruit juices, we need to avoid any smoothie that requires us to add sugar. Believe it or not, fruit is plenty full of the sugars we need. Anything more than what we already get from the fruit will be too much and will begin to encourage fat storage.
Do You Toss in Yogurt?
Yogurt can either be good or bad, but don’t always assume it is good. It all depends on what kind of yogurt you use. Many yogurts are packed with additives and sugars. On the other hand, homemade, organic, or Greek yogurt, can be an excellent addition to your smoothie!
Is It Super Sized?
Eating in moderation is always a good rule to follow, no matter how healthy the food. Remember, calories in versus calories out is the recipe for weight loss or weight gain. If we eat too much of anything, it can be bad. So, don’t overindulge on the smoothie, even if you’ve made sure it’s healthy.
Do You Ever Color It Green?
Green means vitamins! Fruit is definitely delicious in a smoothie, but don’t be afraid to toss in some veggies as well. Even a small amount will be good and the fruit will probably still mask the taste if you aren’t a veggie person!
Does It Contain Ice Cream?
Before you laugh too hard, some people think that anything cold and creamy that comes out of a blender is a smoothie! Wrong! If your smoothie recipe calls for a few scoops of ice cream, think again and find a new recipe!
Yes, challenging yourself in the gym is a huge part of your fitness success. However, eating right is equally important! So make sure you are making the right decisions when you are choosing to eat healthy!
At Team Afterburn, your membership comes with built-in meal planning! Let us help you ensure that the things you’re consuming are helping, not hurting! Check us our at www.teamafterburn.com or on facebook at www.facebook.com/teamafterburn, along with our numerous Google and Facebook 5-Star Reviews!
One of the primary reasons people can’t obtain their fitness goals is because of their diet. Can we really blame people though with the amount of marketing that is in place for bad foods? What we need is a healthy, simple meal plan to guide us.
Everywhere we look there seems to be an advertisement for a cheap, easy, yet unhealthy way to satisfy our hunger!
A healthy diet used to be simple. The food pyramid used to be our guiding light! What happened?
Robust menus and oversized servings have clouded your idea of a proper meal, and before you know it the chain restaurant, the drive thru, and the take-out line have taken priority in your dinner plans!
Fear not, though! Truly healthy eating really is possible and simple with the right meal plan.
The first step is getting our mind off of those advertisements and focused on the right kinds of food.
The advertisers don’t care about your health; they care about your wallet!
With a few exceptions here and there, most advertised foods can probably be avoided. It’s not often you see an ad for grilled white fish, steamed broccoli and a side of brown rice!
So if you are going to focus on the right diet, what does that vision look like?
A truly healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.
Just as importantly, a healthy meal does NOT contain:
I’m sure you’ve heard it before, but it’s worth repeating: breakfast is the most important meal of the day! What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy choices:
It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:
Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:
While a healthy diet is a huge factor in achieving your ideal weight, exercise is the other half of the equation.
Your exercise routine should be challenging and should be done on a regular basis.
At Team Afterburn we offer a meal plan as part of your membership! We know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to us—check out the success seen by countless members at www.teamafterburn.com/testimonials and on facebook at www.facebook.com/teamafterburn. Also check out both our Google and Facbook 5-star reviews!
Have you ever heard that you shouldn’t go grocery shopping while hungry? The grocery store is actually the number one source of those unwanted pounds we gain! We never look for the healthy food when we are hungry!
For most people, shopping can be a bit unorganized and our grocery carts can end up leaning more toward the fat than the fit side, avoiding the healthy food altogether.
However, it doesn’t have to be like that! Our grocery shopping trips should be part of our workout routine and should help in the transformation process!
We’ve broken down the process of healthy grocery store navigation with an easy-to-remember acronym – FITNESS.
Let’s take a look at how this simple process can completely transform the way we shop and ultimately get rid of those unwanted pounds!
F: First Veggies
Don’t be shy here – you should aim to fill most of your cart from the produce section!
I: Is it Wheat?
The more whole grain, the better! Look for those hearty wheat products!
T: Trim the Fat
Want to be lean? Then eat lean meats. Fish and chicken are excellent sources of lean meat here. Love your ground beef? Try a ground turkey substitute!
N: Never enter the Junk Food Aisle
Nothing good ever came from walking down the junk food aisle-just say no.
E: Edge around the store
Shop in a circle-stick to the perimeter of the store, do less shopping in the aisles.
S: Skinny Cow
Fat free dairy products are the way to go-you’ll only lose unwanted pounds.
S: Stick with Water
Looking for a tasty beverage? Look no farther than crystal clear water.
And just like that, but sticking with the FITNESS plan when going grocery shopping, you will see an incredible transformation not only in your healthy food diet, but in yourself!
Are you ready to take your body from fat to fit? We’ve got what it takes to get you there! No guess work, no fad diets, and no super long workouts.
People often make some version of the following statement: “if I just ate better, I’d be in amazing shape!” Let us revise that just a bit for you and challenge you to wonder what life would be like without a refined carb filled diet.
It stands to reason that reducing your carb intake (both refined and processed) would lead to a healthier, fitter you, considering that carbs are directly related to weight gain.
Logic isn’t always correct…so is it fact or is it fiction? Even if there is truth to it, is it really that big of a deal and even worth it?
Let’s break down what really happens to your body when you ditch refined carbs:
Impact #1: You MELT AWAY FAT
When your body does not have available calories to burn, it begins to burn stored fat for energy. This is what happens when we cut out the simple carbs. Simply put, your clothes are gonna start fitting a lot looser!
Impact #2: You don’t CRAVE FOOD all the time
It takes out body longer to burn through that stored fat, so it will take longer for our energy to go down and tell the body that we need to eat again to replenish. Cutting out the simple carbs and refined sugars will lead your body to change the way it feels about eating and you’ll find yourself skipping those snacks and not feeling that hunger you’re used to all the time!
Impact #3: MORE ENERGY
Everyone has probably heard for the energy drink crash. At first you’re full of energy and then an hour later you’re running on empty! The same thing applies to eating those refined sugars and simple carbs. Changing to a low carb diet changes the way our body processed energy. A diet low in carbs means that you are eating foods that keep those energy levels sky high and avoid the downward spiral!
Impact #4: LEANER STOMACH!
Saving the best for last! Simply reducing your carb intake will have a natural effect of flattening your stomach. This amazing reward doesn’t even take that long to kick in, which should serve as motivation to keep with the healthier diet!
Eating right is a major part of getting fit, but exercising right is half the battle as well! Give us a call to get you started on the exercise program that will reshape your body once and for all! In the meantime, check out our member success stories at www.teamafterburn.com/testimonals and on Facebook at www.facebook.com/teamafterburn
Parents naturally want the best for their kids. Parents want their kids to have the best chance at success from a financial and educational standpoint, but also from a healthy diet standpoint!
However, despite our best intentions, data would suggest we have fallen short of that last goal. Current research suggests this generation might actually have a shorter life span than its parents.
Generations have consistently seen longer life spans than the previous generation for centuries, so how could this have happened? The answer is found in the toxic things we are putting in our bodies!
Simply put, our kids are eating too much junk food.
It’s hard to blame the kids. After all, junk food tastes good!
What many people don’t realize is that healthy food can also taste great! Here at Afterburn we offer a built-in meal plan to your membership. However, below are a number of tips we’d like to offer to anyone looking to improve your child’s diet, or even your own!
1) Make it Colorful
Kids love colors! Fruits and veggies have so many colors to them and can add a fun look to your child’s plate. More than color, though, these foods are full of fiber, vitamins and minerals that are important to good health.
Kids can still be resistant to change or something new, so make it fun! Arrange the colors in a way that looks like a design or pattern, or add some dipping sauces to add to the flavor!
2) Introduce Whole Foods
One of the main issues with our diets these days is the popularity of processed foods. These foods can lead to quick weight gain through their empty calories. Sadly, processed foods are a large portion of the diet for many children.
Try and get your kids to choose and want whole foods over processed foods. These foods are foods in their natural state that have not been devitalized. An apple. A piece of sprouted grain bread spread with natural peanut butter. A piece of hormone-free chicken. A bowl of beans. You get the idea.
3) Add Wholesome Sweeteners
A staple of junk food is refined sugar and corn syrup. However, those aren’t the only sweeteners available. In fact, there are sweeteners that add vitamins and minerals rather than empty calories. Here are some alternative options:
4) Smarter Substitutions
Rather than trying to completely alter your child’s taste buds and fight the inevitable, try and make substitutions that will allow them to still enjoy their food while eating healthier.
5) No More Sugary Drinks
Getting a child to prefer water over sugary drinks will do them a world of good into their adult years. Sugary drinks encourage weight gain through their empty calories and do nothing to quench our thirst, which only adds to the problem as we drink more and more.
This can be best achieved by simply making water more available and the sugary drinks less available. Stock the house with water and when your child wants a drink, that’s what they will turn to. Eventually the desire for water will take over!
All 5 of the tips above are imperative to not only your child’s health, but yours as well! Try these 5 tips for the next 30 days and we guarantee you will see monumental changes in not only how you look, but how you feel!
Don’t forget that you are your child’s biggest role model. They will mimic the things you do, so start the process by making a change in your own diet and your own lifestyle.
To get started on a better path for not only yourself, but your entire family, come down to the studio for an assessment and a chance for us to talk about your future! In the meantime, check out the success our other members have seen at www.teamafterburn.com/testimonials and on facebook at www.facebook.com/testimonials.
Well, the time for us as your fitness coaches to talk prep work is behind us and the time to talk smart diet decisions is officially upon us as we enter holiday season!
What do holiday parties and get together all have in common?
Food and drinks…as in high-calorie food and drinks! It’s no wonder most people gain weight during the holidays.
Everywhere you turn, you’re surrounded by sweet temptations—holiday cookies, gingerbread houses, pumpkin pies, and more. Even healthy foods like sweet potatoes and green beans are magically transformed into high-calorie dishes that will make you want to do nothing but fall asleep. And don’t forget the drinks. Eggnog and alcoholic beverages are loaded with calories.
Want to sidestep those holiday pounds? Although you may not have extended an invite to your fitness coaches at Afterburn, we are going to do our best to be there with you for every temptation and every bite by offering you these words of advice!
Yes, the holidays bring yummy foods and drinks, but friend gatherings and family traditions aren’t about food. Before a party, remind yourself what the holiday season is all about—friends, family, giving, and religious traditions. Then stay focused on the reason for the season rather than the plate full of hors d’oeuvres in front of you.
Second, stay focused on your fat loss goals. Remind yourself of how far you’ve come and where you’re headed. Keep your goals in the forefront of your mind. A few bites of food aren’t worth hours on the treadmill.
The holidays can be a time of emotional eating. For many people, the holidays bring stress, family conflict, or depression. Learn to address the root of your problems with solutions other than food or drink.
Is your holiday social calendar filled with night after night of parties and events? It’s time to come up with a plan. If you want to keep your diet on track, you’ll need to pace yourself. Don’t come to a party hungry but eat a small low-calorie snack ahead of time. Otherwise, you’ll overeat. When it’s time for extreme measures, wear tight-fitting clothes around your waist so there’s not much room for expansion.
Before and after a meal, chew gum so you won’t be tempted to overindulge in appetizers and desserts. During a party, don’t stand right next to the food table, but keep a safe distance. And before you get a plate of food, choose your plate wisely. Go with a small plate instead of a large dinner plate and don’t go back for seconds!
Another important strategy is figuring out how to get in a workout between parties. Leaving room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.
Be smart about what you choose to eat. Don’t deprive yourself of all the foods you love or you’ll likely spurge and ruin all your good intentions. Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts.
The holidays offer many food choices not available the rest of the year. Because of this, you may want to overindulge before they’re gone. Instead of doing this, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don’t just eat something because it’s on the buffet.
Also, be sure to limit the amount of alcoholic beverages you drink. As you likely know, they’re filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.
Follow these simple tips, and you will avoid holiday weight gain this season and start the New Year off right!
Exercise is a huge part of the equation when it comes to achieving weight loss.
We are fitness coaches are passionate about seeing you achieve results—without wasting time, energy and effort on mistakes.
There are still a few more classes you can squeeze in before Turkey Day, so check out our schedule online at www.teamafterburn.com or stop by the studio just to chat with your fitness coaches and make sure you are ready to go for the month ahead!
Whose fault is it that you’re out of shape and looking for weight loss?
If you go by what you hear in weight loss ads then you believe that it’s anyone’s fault but yours.
The big weight loss companies think that if they put the blame on you, then you wouldn’t buy their bogus pills. So they put the blame on your cortisol levels, your modern diet (ie fast food), or your busy schedule instead of where it belongs – which is squarely on your shoulders.
Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.
I’m going to repeat that so it will really sink in.
You have the body that you accept.
Embracing the blame for your current weight is not a bad thing – it’s empowering. Think about it. If it really wasn’t your fault, if it really was due to a long list of variables that you have zero control over, then you’d be stuck. You’d have no way to change.
The Secret Behind ‘Before and After’ Pictures
Allow me to pull back the curtain for you on something that the weight loss industry doesn’t want you to know. You’ve seen countless before and after pictures documenting weight loss as a result of a diet product. Well, there is more involved than just the diet product, and it’s the same across the board.
Look into the eyes of any person in their before picture and you’ll see that they are disturbed. The body they have is no longer in sync with the body they can accept.
They changed the body that they accept.
Now look into their eyes in the after picture – see the sweet satisfaction? They now own the body that they decided they could accept. And what a great feeling that is.
Your Time To Transform
Whether you realize it or not, you already posses everything you need to transform your body, but it all starts with taking responsibility for the body that you have today. You have your current body because until this moment you’ve been OK with it.
Oh sure, you aren’t thrilled with it, and you even talk about losing weight and getting fit, but you haven’t changed what you’ll accept. Here’s how to transform your body in 3 steps:
Step One: Get Disturbed
You’ve heard it said that emotion creates motion. This is essential when it comes to losing weight. Just like those folks in the before pictures, to transform your body you must first decide that you can’t live another day in the body you currently have.
It’s time to get your emotions stirred up. Make a list of all the reasons that you must lose weight and get fit. Get disturbed!
Step Two: Get Focused
Without clarity it’s very hard to get where you want to go. Now that you’re disturbed with the body you have, it’s time to decide what the body you can accept looks like.
I want you to think in concrete and specific terms. Just like the captions under those before and after pictures – “Suzy lost 25 lbs”, “Mike lost 8 inches from his waist”, “Jenny went from a size 18 to a size 6” .
Get a clear picture in your mind of what you’ll look like in your after picture and visualize what the caption will read.
Step Three: Get Moving
The time spent between your inspiration (now) and your action determines whether you will succeed or fail. Don’t allow yourself to get stuck between inspiration and action – there is always something that you can do right now.
Don’t you agree that you’ll be happier living life in a fit, healthy and attractive body, rather than the body you have today? Of course you’ll be happier.
I’ve helped scores of clients just like you finally lose their unwanted weight.
I am here to take you from your before picture to your after picture, however, you need to bring something to the table – you need to make up your mind about what you’ll accept of yourself.
What will you accept? Let us be part of the transformation here at Team Afterburn! Check out our member success stories at www.teamafterburn.com/testimonials, visit us on facebook at www.facebook.com/teamafterburn, or better yet, come down to the studio and see for yourself!
We often find ourselves wishing we could change something about our life but are often too afraid of the difficulty to even try. Well, at Team Afterburn, we are firm believers that change can happen in an instant, especially when it comes to weight loss goals!
Sure, this may go against popular opinion. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed.
How many people do you know who struggle with weight loss? They want to make a healthy change by getting in shape, but the change never seems to take hold.
Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair of pants that you wish you could fit into?
What is keeping you from making a positive change in your life, especially if that change is weight loss?
According to professional speaker and author Tony Robbins, it’s the getting ready to change that takes time. In the end there’s a single instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.
Belief #1: Something must change.
Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound nice, or is living another day in your current body unbearable? In order to make a lasting change you must be convinced that the time has come. Often that change is adding or removing something from your normal routine. Let that change be your trip to the gym! Let that trip be to Team Afterburn and let us help you along the way!
Belief #2: I must change it.
It is vital that you take full responsibility in making the change. Sure, Team Afterburn and others may assist you, but in the end you are the one who is going to make it happen. You have to need this change enough to make it your personal mission—no one else will do it for you.
Belief #3: I can change it.
Don’t let past failures get in your way. The truth is that you do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life.
Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you’ll always revert back to what’s comfortable. The solution?
Change what you’re comfortable with.
You’ve probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don’t want and pleasure with the behavior that you do want.
You know that you want weight loss and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.
It’s time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack.
Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.
You are capable of making a big change in your life. Start by calling or emailing me for your no obligation fitness consultation.
Remember, change can happen in an instant. This might seem like a daunting task which is why we are here to be there every step of the way. Check out our many member testimonials who were feeling just like you and many others feel about their weight loss goals and how they have overcome them at www.teamafterburn.com/testimonials. Also, like us on facebook at www.facebook.com/teamafterburn or better yet, come visit us at the studio and get a firsthand look at what we do! We can’t wait to meet you and help you start your journey toward a new you!
Today we wrap up our quick two-part series on healthy food hacks with hacks 5-7! We know its hard to stick to a diet of healthy food and just like many other aspects in life, there’s no reason we can’t find some hacks to make healthy food easier as well! Take a look at these three tips and, combined with Tuesday’s tips you should have a great head start toward your healthy food goals!
Healthy Food Hack #5: Coconut Oil
Replace the vegetable oil in your kitchen with coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. Coconut oil can be used in virtually any recipe – both stove top and baking.
Healthy Food Hack #6: Wholesome Sweeteners
Throw the refined sugar out of your kitchen and replace it with any one of these wholesome sweeteners: coconut sugar, raw honey, pure maple syrup, or pitted dates. By getting your sweet fix from these wholesome, real food sweeteners you’ll be taking in fewer calories and there will be less of an impact on your blood sugar, which will result in less fat stored.
Healthy Food Hack #7: Water
Replace high calorie beverages with crystal clear water. This simple hack could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss.
Start using these Healthy Hacks today and enjoy a leaner physique quicker than you could imagine! While you’re watching the inches melt away, check out our member testimonials online at www.teamafterburn.com/testimonials, like us on facebook at www.facebook.com/teamafterburn, or better yet, come to the studio and sit down with us to talk about the next steps in your goal toward a healthy diet and overall healthy lifestyle!
The term ‘hack’ is being used a lot lately. While it used to have a negative connotation, these days to ‘hack’ is to find a quicker, easier and more effective method for achieving a goal. Well, we see no reason hacks can’t be used to benefit our healthy diet either!
Over the next two blogs, Team Afterburn will be taking a look at the idea of a healthy diet and why it seems to be so hard for people to follow! The reality is that it doesn’t have to be. By following the tips we will present over the next two posts, you’ll see that a healthy diet is as easy as a simple hack!
There are life hacks (like packing Christmas ornaments in empty egg cartons), food hacks (like placing a handful of cherry tomatoes between two plates and using a knife to halve them all in one fell swoop), and as I’ll share with you today, fat loss hacks.
Fat loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?! We will give you 7 of our most effective Fat Burning, Healthy Diet Hacks, with No’s 1-4 coming in today’s post and No’s 5-7 coming on Thursday!
Healthy Diet Hack #1: Cauliflower Rice
Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice.
Healthy Diet Hack #2: Vegetable Noodles
There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.
Healthy Diet Hack #3: Lettuce Wrapped
By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way.
Fat Loss Hack #4: Protein Powder Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace a portion of the flour in your pancakes with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.
These were just a few of the “hacks” we’ve uncovered to make a healthy diet easy to make a regular part of your life! Come back Thursday to see the final 3 hacks from Team Afterburn! However, in the meantime, check out our member testimonials online at www.teamafterburn.com/testimonials, like us on facebook at www.facebook.com/teamafterburn, or better yet, come to the studio and sit down with us to talk about the next steps in your goal toward a healthy diet and overall healthy lifestyle!