Staying on the Health Train through the Holidays

Staying on the Health Train through the Holidays

What you can do to avoid getting derailed when the temptation of holiday sugar and spice is around every corner.

Living a healthy lifestyle is no easy task – especially when the holidays roll around. Everywhere you look, extra calories and delicious but fattening foods beg to be consumed.

And it seems the hosts to every party will not take “No” for an answer. So how do you stay strong in the face of culinary temptation?

It’s not easy, but with a few steps it can be done.

Do the Hosting

The easiest way to control what temptations you’ll face is to bring the holiday festivities to your house. There, you can plan the menu and know every pinch of every ingredient in every dish. Don’t want to take a stand against pecan pie topped with whipped topping? No problem. It’s your house, your menu, your rules. Simply don’t make it, and you’ll never have to worry about it.

If you have other people bringing foods, let them handle a dish that is difficult to turn into a fattening temptation. Dole out responsibilities for salad, vegetables, and bread. This allows friends and family to contribute something besides double-chocolate bars filled with chocolate and topped with chocolate syrup.

Fill and Chill

Not able to throw a holiday shindig at your place? Then you’ll probably want to do a little eating before you leave your house. Eat a good-sized snack consisting of healthy foods, such as carrot sticks and peanut butter crackers. These will help you feel full faster and prevent you from overeating at the party.
Once you’re at the party, begin your meal by downing a glass of water. Then instead of diving face first into your plate, sit back and relax for a few minutes.

The holiday season is about being with family and friends, so instead of turning the focus on food, enjoy the people around you. As you eat, take time to sit back and enjoy every bite. After all, many holiday foods aren’t served year round and you rarely get together with such great loved ones, so make the most of it without consuming the most possible calories.

Prepare Mentally

Regardless of what you do to avoid overeating and fight the urge to fall for holiday temptation time and again, you’ll not get through the holidays unscathed if you’re not mentally prepared for the temptations that will come your way. Well before the holidays descend, you should come up with a game plan.

What will you say when offered a tasty, yet unhealthy treat? How often will you let yourself indulge in holiday cheer, via cookies, cakes, and pies? What will you do to ensure you don’t overdo it? How will you react if you do overdo it?

Who will help you stay accountable throughout the holiday season? Having answers to these questions will give you the upper hand when holiday treats are trying to get to you. Being mentally prepared for the holiday temptations sure to come your way will give you the strength necessary to hang tight to your healthy lifestyle, regardless of what obstacles may come your way.

Swallow This Tip

As important as the foods you’re tempted with is what you choose to drink during the holidays. While you may not care for cakes and pies, you may be prone to drink down extra calories in the name of good cheer.

Want to keep yourself from drinking your way to calorie overload? Then you’ll need to drink limited amounts of alcohol, punch, and calorie-laden eggnog. Instead, opt for water (whether plain or flavored), hot apple cider, hot tea, and diet soda. Your mouth will feel refreshed, and your belly won’t grow by leaps and bounds.

New Year New You, Body Transformation Challenge!

We are getting ready to crank it up for 2012! Announcing the 4-week “New Year New You, Body Transformation Challenge!”

The 4-week challenge will start January 2nd and will run until January 28th.
Each participant will be judged on 4 criteria:
1.    % of fat loss
2.    % of weight loss
3.    % of circumference loss
4.    Before and After Pics

Prizes will awarded to 1st, 2nd and 3rd place winners who make the most progress.
1st Prize = 1 Free Month of Maplewood Boot Camp + Foam Roll + A Set of 3 Athletic Resistance Bands (a $ 259 value)
2nd Prize = A Set of 3 Athletic Resistance Bands + Foam Roll (a $62 value)
3rd Prize = A Set Of 3 Athletic Resistance Bands (a $47 value)

How To Get Started:
1. You must be enrolled in our regular 2 or 3-day a week or unlimited Maplewood Boot Camp program that begins on Monday, January 2nd
2. Go to http://budurl.com/newbod to register ($20 Fee)
3. Schedule your weekly body composition analysis (includes body fat, circumference, body weight measurements and pics.)

Follow the 3 steps above and you will be ready to start transforming your body!

It’s your choice, will it be the leftover holiday candy, chips, and soda?

It’s Your Choice

At every snack break, you have a choice to make. Will it be the leftover holiday candy, chips, and soda? Or will it be a nutritious and delicious portion of food to give you the energy, calories, and the goodness you need to make it through your day? Make the right decision and become leaner and healthier.

Easy Egg Muffins

Here is the perfect snack to enjoy guilt-free. Each muffin is packed with protein that will fuel your day and support muscle growth. Make a bunch of these and save them in the fridge for snacks-on-the-go.
Servings: 6

Here’s what you need…

  • 6 omega-3, organic, free range eggs
  • 1/2 red bell pepper, finely chopped
  • 1/8 cup of organic shredded cheese
  • sprinkle of salt and pepper
  1. Preheat oven to 350 degrees F.
  2. Line muffin tins with paper liners or grease lightly.
  3. Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.
  4. Bake for 20-22 minutes, or until the egg is fully set.

Nutritional Analysis: One muffin equals: 89 calories, 6g fat, 120mg sodium, 1g carbohydrate, .16g fiber, and 7.5g protein.

Free Boot Camp Helps a Hungry Child


Moving forward, to show our support for what you support, each month we will select a charity that a camper is involved with and hold a fundraising boot camp to benefit that charity. This month our fellow camper Giocanda Gallo suggested “Share Our Strength,” an organization dedicated to making sure than no child goes hungry. On Saturday 9am, December 17th, for every friend or family member who you bring with you to camp, Maplewood Boot Camp will donate $5 to Share Our Strength. The more people you bring, the more we can donate to this worthy charity. And if you have a charity in mind for future fundraising, please send me the information and we can get them on the calendar for next year.

See you at camp!

Thank You!

We are ending our first week of our Fit Not Fat Holiday Boot Camp.

Happy Thanksgiving

As you know I’ve added 1 bonus week to this camp. This camp will run for 5 weeks and ends on Friday December 23rd.

We are also giving campers a 30-day meal plan and a 90-days-to-a-new-you PDF.
Download here http://maplewoodbootcamp.com/fitnotfat

Tomorrow, Friday November 25th we will only have a 9:30am camp- please feel free to bring any visiting friends and family for free.
We will resume our regular schedule on Saturday November 26th.

In addition to this 5-week camp, I am holding a $200 referral contest this entire month. Every week I will give away a $50 gift card from a local business of your choice to one camper. To enter to win a gift card you must bring in or email me the name and phone number or email address of someone you know who might be interested in coming to camp on a free trial. The more names you bring, the more chances you have to win. We need at least 5 referrals a week to hold the contest. We will pick the winner’s name out of a hat every Saturday morning for the next 4 Saturdays.

Moving forward, to show our support for what you support, each month we will select a charity that a camper is involved with and hold a fundraising boot camp to benefit that charity. This month our fellow camper Giocanda Gallo suggested “Share Our Strength,” an organization dedicated to making sure than no child goes hungry. On Saturday, December 17th, for every friend or family member who you bring with you to camp, Maplewood Boot Camp will donate $10 to Share Our Strength. The more people you bring, the more we can donate to this worthy charity. And if you have a charity in mind for future fundraising, please send me the information and we can get them on the calendar for next year.

See you at camp!

Fit Not Fat Holiday Boot Camp

 

I want to let you in on a great promotion we have coming up for the holiday season. You might have
heard the statistic that the average American gains between 7 and 10 lbs from Thanksgiving to Christmas.
That is outrageous, but sadly true and we are making an effort to help you and your friends lose 7-10 lbs
during the holiday season. So, our next camp – the Fit Not Fat Holiday Camp – will run for FIVE weeks
instead of the usual four at no extra cost to you.

The Fit Not Fat Holiday Camp runs from Saturday, November 19th through Friday, December 23rd.
This 5-week camp will give you a workout and nutritional plan and the discipline necessary to carry you
through the holidays and stave off that traditional holiday weight gain and even lose weight.

Sign up now for the Fit Not Fat Holiday Camp
$197 for 3-days a week for 5 weeks (includes one free week of camp) + a 30-day meal plan
$177 for 2-days a week for 5 weeks (includes one free week of camp) + a 30-day meal plan

We’ll be holding orientation for new campers every Saturday at 9 am including this coming
Saturday, November 19th.

If you want to lock in camp at 2011 prices, you can sign up for our terms now.

12 Boot Camp Sessions a Month – 12-Month Term – $147 a month, billed monthly
12 Boot Camp Sessions a Month – 6-Month Term – $157 a month, billed monthly
12 Boot Camp Sessions a Month – 3-Month Term – $167 a month, billed monthly
8 Boot Camp Sessions a Month  – 12-Month Term – $137 a month, billed monthly

*Note that in 2012, Saturday boot camp will only be available to campers who sign up f
or a term package. There will not be Sunday boot camp.

If you have any questions about signing up
please give me a call on my cell # 973-570-0200

Carlos Sanchez

Protein Pumpkin Pancakes

Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.
Servings: 5

Here’s what you need…

  • 4 large eggs
  • 3/4 cup egg whites
  • 1 can of pumpkin
  • 1 cup almond meal
  • 1 teaspoon baking powder
  • 1 teaspoon vanilla extract
  • dash of nutmeg
  • 1 teaspoon ground cinnamon
  • cooking spray
  1. In a medium bowl, mix all of the ingredients together.
  2. Heat pancake griddle to medium heat and coat with cooking spray.
  3. Cook each side about 3 minutes until brown, then flip and cook remaining side.

Nutritional Analysis: One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.

Spread the word. Forward this newsletter to your friends, family and co-workers by using the “refer a friend” link below.

Not Enough Time?

Is your schedule so full that it’s hard to find time to work out? Here are six times to squeeze in some exercise.

You know exercise is vital to your health and well-being, and you’ve tried to fit it in. So why is it so difficult to make regular exercise a priority in your schedule? It probably has something to do with life. From work to kids to meals to errands to chores to sleep, fitting in anything else is virtually impossible.

But no matter how busy your life may be, you can find time to add more activity – if you’re willing. Though a minimum of 30-minute increments of exercise are recommended, as little as 10 minutes can still make a difference. Squeeze in 10 minutes a day every day, and you’ll rack up 300 minutes or five hours a month. How do you do it?

Fitting in Fitness at Home

Vacuuming, mopping, and scrubbing the bathroom. Like it or not, you probably spend time each week doing household chores. What great ways to be active! Instead of getting it over with as soon as possible, turn on your favorite dance tunes and work at a pace fast enough to get your heart rate up. Even while folding the laundry or making dinner you can stand on your tiptoes or do squats. And don’t forget outdoor chores such as mowing the lawn, raking leaves, and gardening. These are excellent ways to burn extra calories all while doing normal activities around the house.

Lunch Break = Exercise Break

Tired of staring at the computer screen all day or dealing with cranky clients? Take a quick walk outside during lunch or other break times. If you’d like company, find a coworker to join you. Even better, if there is a gym near your workplace, use lunchtime to get in a quick workout. You’ll return to work feeling energized to finish the day, unlike your coworkers who are ready to go to sleep.

Parking Lots and Elevators

Do you find yourself circling the parking lot to find the closest spot or standing in line waiting for a slow elevator? Turn these moments into exercise opportunities. Why not take the farthest parking spot and walking the distance to the door? You may actually end up saving time by walking instead of searching for a closer space. It’s also a good idea to skip the elevator and use the stairs. You’ll burn a few calories and don’t have to worry about someone sneezing on you on the way up.

Get off the Couch

After a long day at work, relaxing on the couch and watching television or talking on the phone catching up with a friend is rather appealing. While it’s fine to rest after a busy day, don’t forget to take advantage of these exercise opportunities. Grab a couple canned goods out of the cabinet to use as hand weights. Sit on a stationary bike and pedal away while you watch your favorite sitcom or talk on the phone. Get on the floor and do some leg lifts, push-ups, sit- ups, stretches, or yoga positions. Also, get rid of the remote control. It’ll force you to get off the couch to change the channel or better yet – it will make you want to turn off the television and get active.

Include the Kids

If you have children, you may find your time divided between taking care of kids and taking care of yourself. Why not do both at the same time? Involve your whole family in exercise. Get out and take a walk or ride bikes together after dinner. Instead of a family movie night, plan a trip to the zoo or go hiking in the mountains. Play a game of kickball or soccer together at a park. If possible, walk with your kids to school in the morning. Another fun activity is to take a fitness class along with your children. You may even want to join in their karate or tennis classes. Many gyms now offer “mommy and me” swim or exercise classes for mothers with new babies, so take advantage of them.

Be Social

The final way to add activity into your busy schedule is to include exercise in your social life. Join a dance club with a friend sign up for a softball team through the local recreation department. Not only is being part of a team a great way to stay committed and motivated to exercise, it is also a great way to have fun with friends.

Start Slow.

These five exercises are the most popular workouts for developing your lat muscles. As usual, if you’ve had previous back injuries or pain, be sure to check with your doctor before beginning an exercise program. And to prevent injury and strain, start slowly and work your way up.

 

Want To Build Your Lats?

Here are five of the best exercises to work the largest muscles in your back.

Your latissimus dorsi, commonly known as lats, are broad, fan-shaped muscles in your middle to lower back that connect to all the other back muscles. While you may not give them much thought, your lats work to rotate and move your arms and shoulders. They also play an important part in your overall weight and resistance training and add width to your body that give your physique the unique “V” shape that shows you mean business.

Want to turn your body into a V-shaped beacon of musculature? Try out this handful of exercises.

Old-Fashioned Pull-Ups

You can use all sorts of machines to pump up your lats, but pull-ups are actually the best possible workout for your lats – as long as you do them the right way. To do a pull-up correctly, use your widest overhand grip. For a front pull-up, pull up until the bar touches the top of your chest and then let yourself all the way down. Don’t jerk or swing your legs at any point in the motion, as this will subtract from your lats workout. Instead, make the entire motion in a controlled, fluid motion. For the best lats routine, start and end your back exercise routine with pull-ups.

Lat Pull Down

The second best workout for lats is the lat pull down, and there is a machine made just for it. So take a walk around your gym until you find the lat pull and have a seat. Whereas pull-ups require you to pull your weight upwards, the lat pull requires you to pull weight towards yourself. When doing so, use a wide overhand grip to grow your lats outward, or keep your hands close together and palms facing you to increases the thickness of your lats.

Seated Cable Row

The seated cable row machine includes a bench, footrests, and a cable. Sit down and pull the cable toward your body while sitting upright on the bench with your knees slightly bent. When you pull the weight, make sure you pull towards your lower stomach, and return the handle slowly, keeping your back straight the entire time. This motion works your middle back lat muscles as well as your arms.

Bent over Barbell Row

The bent over barbell row is another great workout for developing your back strength and thickness, as it works your lats and the rest of your back. To do the bent over barbell row, your legs must be slightly bent, your back should stay straight, and you ought to lean forward until you are almost parallel to the floor. Once in this position, pull the barbell up toward you until it touches your stomach. Pull the bar toward your mid to low stomach to develop your lower lats. Pull it toward the top of your stomach or chest, and you’ll work your upper lats.

Bent over Dumbbell Row

While it may sound similar to the bent over barbell row, the bent over dumbbell row is a very different exercise. Whereas the bent over barbell row works your entire back, bent over dumbbell rows hone in on your lats. To do this exercise, place one knee on the bench and lean over, resting your hand on the bench. Stand on your opposite leg and hold the dumbbell with that arm. Lift the dumbbell off the floor and raise it up, pulling it close to your body at your chest or shoulder level. Lower the dumbbell slowly and repeat. Continue with the other side of your body. Try not to let your shoulders or arms do the work, and avoid performing barbell rows in the same workout as dumbbell rows.

Start Slow.

These five exercises are the most popular workouts for developing your lat muscles. As usual, if you’ve had previous back injuries or pain, be sure to check with your doctor before beginning an exercise program. And to prevent injury and strain, start slowly and work your way up.

 

Starting with Stretches

Want to start your day off right? A stretch routine first thing in the morning is a great way to wake up your muscles and get your blood flowing.

While you may want to hit that snooze button over and over, a better way to start your day is with a few early morning stretches. Besides feeling good physically, stretching is mentally and physiologically beneficial as well. It improves your flexibility, circulation, coordination and balance, posture, and your mood.

With just 10 minutes of stretching added into your morning routine, you’ll be prepared to face the day. Here are a few easy stretches to get you going.

Breathe Deeply

The simplest stretch to get started with is deep breathing. Sit up straight in a chair or even on the side of your bed. Rest your hands on your stomach and breathe in deeply. Exhale normally and notice the movement of your stomach. Repeat this exercise a few times, all the while breathing evenly, and progress slowly up to 12 repetitions.

Loosen Your Neck

Still sitting (or standing if you’d rather), keep your neck straight and move your head slowly forward as far as you can. Then slowly lean your head backward as far as you can. Repeat this movement a few times. Then smoothly and slowly roll your head in a circular motion. This will loosen up your neck muscles.

Relax Your Shoulders

Moving down your body, it’s time to stretch your shoulders. After sleeping on your side, they may be especially tense. While sitting or standing in a balanced position, slowly and steadily lift your shoulders upward toward your ears, and lower them smoothly. Repeat several times. For another shoulder stretch, place your hands on your shoulders, move your elbows close together, and rotate your arms in a circle.

Stretch Your Sides

To stretch your side muscles, stand straight with your arms by your sides. Place your right hand behind your head and point your elbow out to your side. Bend your waist to the left, keeping your left arm straight, and reach down toward the floor. Hold this position for a couple seconds then stand up straight again. Repeat this stretch a few times and switch sides.

Loosen that Lower Back

This stretch will loosen your lower back and buttocks muscle. Lie on your back and bend your knees. Rest the ankle of your left leg on your right knee. Hold your right thigh and pull your leg toward your chest. You will feel a definite stretch. Hold this for a few seconds then relax. Repeat and hold for another 15–20 seconds. Switch legs and repeat.

Stretch Your Hamstring

Another important muscle to stretch is your hamstring, which runs from your buttocks down to below your knee. While lying on the floor, take hold of the back of one thigh and pull your leg to a 90-degree position, keeping your leg as straight as possible. Hold for 20 seconds, slowly lower your leg back to the floor, switch legs, and repeat.

Help Your Hips

One last helpful stretch to get you going in the morning is the seated knee raise, also known as seated marching. When done right, it improves your hip stability and your range of motion. Sit up straight in a chair and lift and lower one knee at a time as if you are marching. Lift both legs at least 10 times.

One Size Does Not Fit All.

Not only are stretches important before you exercise, they are also beneficial to start your day off right. However, you shouldn’t expect your stretch to look identical to someone else performing the same stretch. Adjust your stretches to meet your needs according to your age and level of fitness. If you’ve had injuries in the past, take precaution and check with your doctor before beginning any new routines.