Surviving the Weekend

I'm often asked why we keep scheduling the weigh-ins for Biggest Loser on Monday nights."Why Mondays?"
"How am I supposed to cheat on the weekends when I have to weigh-in Monday? I need a few extra days to lose those extra calories I ate!"
And my answer always is this. Weekends don't go away. They are always here. Same thing for holidays. The problem isn't the date of the weigh-in, it's how we treat our weekends and holidays as free passes to over-indulge. Here's a great article on the subject along with some helpful tips for surviving your weekend and still losing the weight.

Weekend Diet Traps
Question: I eat a healthy diet Monday through Friday, but on the weekends, it's no holds barred. How do I bring in the reins?

Answer: After working hard all week, you are ready for some rest and relaxation -- and that mindset seems to also extend to your diet. You start with cocktails and greasy appetizers Friday night with friends. On Saturday, you go grazing through the food court while shopping at the mall, then go out for a big dinner that night. On Sunday, you are feeling kind of lazy and lounge around on the couch watching television and snacking on chips and dip.


Your mindless weekend binge just ruined an entire week of healthy eating. Then the guilt sets in. You get back to your routine diet on Monday, feeling bad and vowing to eat right next weekend. But then Friday comes around and the whole cycle starts all over again.
This is a pretty common scenario. But don't despair. With a little thought and preparation, you can continue to eat healthy and still enjoy your weekends. Here are some tips:
Plan ahead
Don't load up your kitchen with lots of tempting, high-calorie snacks. Keep fresh fruit, vegetables, whole grain crackers and your favorite cheese on-hand for nutritious snacking.
Don't skip breakfast
Start Saturday and Sunday mornings with a healthy breakfast1 with plenty of protein and fiber. Good choices include eggs, whole-grain cereal with low-fat milk, or whole-wheat toast with peanut butter.

Use a food diary every day
A great way to stay motivated to eat a healthy diet is to keep track of the foods you eat. Print out your own food diary2, or use Calorie Count3, a free online tool that can help you track your eating and activity (you can even look up food labels4).
Give yourself a small treat or two during the week
Any diet that leaves you feeling deprived will ultimately fail. Enjoy a small piece of dark chocolate or one scoop of ice cream during the week.

Eat lots of fruits and vegetables
They are low in calories, and high in nutrients and fiber6. Fiber is key -- it will keep you feeling full.

Eat less at restaurants
Going out for dinner? Most restaurants serve very large portions. Choose a soup and a salad, or a salad and an appetizer for your meal. If you order a large meal, take half of it home for a delicious lunch the next day.

Be careful with shopping trips
Eat a healthy lunch before you go to the mall. If you go hungry, you are much more likely to give in to the temptation of unhealthy foods at the food court.
Get some exercise each day
Go for a walk. Not only will you burn calories, the exercise will improve your mood and may distract you from your cravings.
Once you learn how to continue your healthy diet on the weekends, you just might find that you have even more energy to do fun things with family and friends. Enjoy your weekend away from work. You've earned it.

By Shereen Jegtvig, About.com Guide

Updated September 12, 2011
About.com Health's Disease and Condition content is reviewed by our Medical Review Board

What to Expect at the Free Workouts

The Free Workout Schedule can be found on the left side of this blog a little futher down. Mondays and Fridays we have leaders taking you through interval training (combinations of both cardio and muscle work) and Tuesdays and Thursdays are DVD's projected onto the gym wall. 5:30-6:30am Monday Tuesday, Thursday and Friday. Here's are a couple samples of some of the video workouts we do...



Your Willpower Isn't Enough

You've just resolved to eat healthier and exercise more. But how do you stick with your self-improvement plan? You need techniques that will strengthen your resolve. "People believe that through discipline alone, they can create behavioral changes," says Charles Stuart Platkin, author of Breaking the Pattern: The 5 Principles You Need to Remodel Your Life. "But typically, willpower doesn't last very long."
Here are 11 tips to give your eat-right, move-more efforts greater endurance.

1. Eliminate Excuses "Even if you're not a morning person, schedule exercise for first thing in the morning," suggests Martica Heaner, M.A., a New York-based exercise physiologist and author of Cross-Training for Dummies. "The later you wait to exercise, the more reasons you'll have for not doing it." Sally White, Ph.D., dean and professor at the College of Education at Lehigh University, in Bethlehem, Pennsylvania, and an expert on motivation and exercise, agrees. "Keep gym clothes everywhere -- in the car, at work -- so there's never a reason not to go." So what do you need to do? Sleep in your sports bra? Lay your workout clothes out on the bed the night before? Ask a buddy to call and remind you to get moving? Figure out what works -- then do it.

2. Kid Around Of course, finding time to work out was simpler B.C. (Before Children) -- but just because family precedes fitness on your list of priorities doesn't mean there isn't room for both in your life. Get your children involved with you. Take a family hike, go for a group bike ride -- or roll with it. "Scooters and in-line skates are great for kids and can be just as much calorie-burning fun for moms," says Bonne Marano, a certified fitness instructor in New York City. Plus, getting moving with you is good for the little guys, says White: "The children of families who exercise together are more likely to be active later in life."

3. Plan with Your ManA study at Indiana University, in Bloomington, found that 94 percent of spouses who worked out together stuck to their exercise plans, compared with only 57 percent of those who went at it alone. Can't tear him away from the TV long enough for a bike ride? Then try using the word "ball" to entice him, offers Heaner: "If a high-energy kick-boxing class or body-sculpting session isn't his thing, shooting hoops or tossing around a football may be. A little one-on-one on the basketball court burns twice as many calories as walking. Even if you never make a basket, the sprinting and lateral movements will improve your coordination."

4. Write It DownKeep your own food and exercise log: People who are successful at losing and maintaining their weight are good at self-monitoring, according to several studies. "And remember to put positive feelings in print, too, to review on days you need a boost," says Rachna D. Jain, Psy.D., a lifestyle coach and licensed psychologist in Columbia, Maryland. Describing how good you felt after a workout, for instance, could help get you out the door next time.

5. Seek Inspiration Feeling a little less than vibrant? Find a mental mentor to get you moving. That's how Sarah Ferguson, former Duchess of York, keeps revved. Saying negativity drains energy, she counts the Dalai Lama and Nelson Mandela among her positive-energy role models. Or consider George W. Bush: If the president of the United States can fit regular exercise into his schedule, you probably can, too. Figure out who inspires you -- maybe it's your friend who manages to make time for a morning walk despite having four kids under 10 -- and think of her when you're feeling too tired or busy.

6. Paint Pretty Pictures How will eating better or sticking to an exercise plan make you look and feel in the long term? Create "life preservers," detailed visions of your ideal self, suggests Platkin. Imagine going on a date with your husband in a sexy new dress; picture running into your high-school nemesis looking toned and confident. "The point is to have motivational scenarios you can think about when you're having trouble sticking to your plan," says Platkin. "And remember: Make the visualizations compelling and inspiring -- powerful enough to stand up to that diabolical duo, Ben & Jerry!"

7. Treat Yourself Did you refrain from finishing your daughter's fries today? Did you take a brisk walk on your lunch break? Reward yourself. "Treat yourself to a simple pleasure," suggests Dr. Jain. "Promise yourself thirty minutes of quiet time to read a novel, or buy yourself a new set of luxurious bath gels."

8. Tune In to Tone Up When it comes to exercise, music can move you -- not only because it offers mental stimulation, but also because it may help put you in a better mood. "Music's rhythm also helps exercisers maintain a reasonable intensity level," says Vince Nethery, Ph.D., professor of exercise science at Central Washington University, in Ellensburg, Washington. And listening to music may even help you work out longer and harder. A study at Hampden-Sydney College, in Farmville, Virginia, recently found that college students who exercised to music were able to work out 11 percent longer than those who worked out in silence or a noisy environment.

9. Sweat for a Cause Sign up for a charity walk/run, like Race for the Cure (www.komen.org/race), which benefits breast-cancer research, or the MS Bike Tour (www.nationalmssociety.org), which raises funds for multiple-sclerosis research. You'll help yourself by helping others. Plus, after hitting up friends and family for donations, you'll be motivated to reach your goal.

http://www.komen.org/race
http://www.nationalmssociety.org/ 

 

10. Post Your Progress Find a way to remind yourself how far you've come in your efforts to exercise and eat more healthfully. "Toss a dollar in a jar every time you fit in a workout, then cash out on a non-food splurge," suggests Dr. Jain. "Or make a chart of your progress. I've even had clients who charted their progress on a world map: Every hour of exercise brought them metaphorically closer to new lands."

11. Dress for Success "If you're the kind who exercises in T-shirts and baggy sweats because your body wasn't meant for Lycra, think again," says Heaner. "Shapeless exercise clothes actually make you look worse than fitted ones do. You don't have to wear skimpy bras or butt-high hot pants -- just form-fitted clothing that lets you see your muscles." Check out Reebok's Fit System line (www.reebok.com), which includes workout wear to flatter more rounded bodies.

By Nicci Micco

WE'RE BAAAAACK!

Our New 10-week Weight Loss Challenge kicks off Monday, September 12th! The cost is $30 and you can stop by our weigh-in location anytime between 4:00pm-6:30pm on the 12th to get started!
CLICK HERE to download our flyer for more information and , while you're at it, print a few and pass them out to family, friends and co-workers! The More participants, the bigger the prize pot... and the lighter Turlock will be come November!

Congratulations Juan Aispuro!

Congratulation Juan Aispuro! You are our Biggest Loser! Juan is walking away with $1600.00 for losing 18.9% of his body weight over the past 10 weeks! Great Job!
Here's the Top 10!

1. Aispuro, Juan $1600	-18.9%
2. Campos, Javier $640	-17.5%
3. Vasquez, Lala $480	-17.3%
4. Smith, Scott $320	-16.2%
5. Lauck, Robin $250	-14.3%
6. Kistler, RayDell $225	-13.4%
7. Ramirez, Marisa $200	-12.4%
8. Dahlquist, Darla $175	-12.1%
9. Russell, Becky $150	-11.4%
10. Pimentel, Lisa $125	-10.5%

Enjoy your Summer Everyone! Hope to see many of you again in September when we kick off our next 10-week challenge! And in the meantime...


TAKE A VACATION FROM DIETING

Instead of using your vacation as an excuse to abandon your healthy lifestyle, use your vacation to practice your healthy lifestyle!

You plan a vacation to give your mind a break from the monotony and stress of your daily life. Why not also use your vacation to give your body a break from the monotony of the same old exercise routine and the stress of dieting? Your body and your mind will thank you for it—and you may discover how to bring your vacation lifestyle back with you into your daily life.

Experience New Activities

Choose destinations that offer hiking, golf, tennis, water sports, skiing, or other opportunities for activity. Depending on your motivation and fitness level, you may wish to consider fitness-centered vacations such as fitness spas, yoga retreats, tennis camps, walking or cycling tours, adventure vacations, and other active destinations.

While traveling to your destination, walk around the airport and stretch during your flight. If you’re driving, take plenty of breaks to move around, stay refreshed, and enjoy the scenery.

No matter where you go, the hotel staff and other locals can provide advice and personal recommendations about nearby recreational opportunities. The owners of a bed and breakfast in Oregon suggested an early morning hike before our flight home. My husband and I tromped through a soggy forest, came across a family of deer, and finished on a cliff overlooking the Pacific Ocean. We ended up with muddy shoes and great memories of our trip!

Take advantage of the hotel’s on-site exercise facilities, swimming pools, and walking maps to nearby attractions. Consider renting bikes to really see the area. Think about wearing a pedometer to see how many steps you rack up while sightseeing, strolling through museums or amusement parks, shopping, or walking on the beach.

When you’re visiting friends or family, join them for an evening walk, work out with them, or suggest a hike or walking tour of their favorite places. Instead of just going out for a meal together, suggest dancing, bowling, or other active pursuits. Your host will probably welcome the opportunity to stay active even while they have visitors.

Savor New Flavors

Instead of using your vacation as an excuse to eat too much, make it a point to really slow down and savor your food. Enjoy regional specialties, local products, and fresh produce. Skip the ordinary; vacations are a great time to experience new flavors and try new foods. And remember, there is no need to ruin a fabulous meal by eating so much that you are uncomfortable and regretful afterward.

If you’ll be eating out a lot, it helps to keep some of your daily meals light to balance the heavier ones. Carry healthy, satisfying snacks with you so you don’t feel trapped into buying something from a machine or fast food restaurant while you are on the go. Split an entree or dessert, and watch your alcohol intake. Remember to savor the whole dining experience including the atmosphere and the company—not just the food!

Rejuvenate Your Spirit

Make your vacation restful and truly restorative by leaving plenty of unscheduled time for relaxation. Practice deep breathing exercises, relaxation techniques, meditation, yoga, or tai chi – especially on the beach or other scenic outdoor locations. Arrange a massage or other body treatments to pamper yourself. Get enough sleep so you’ll be well rested and have plenty of energy for the rest of your activities.

A vacation provides many opportunities to rejuvenate your body, mind, and spirit. Even if you don’t have plans to travel, you can reenergize your healthy lifestyle choices by trying new activities, enjoying new foods, and making every day an experience to savor!

By Michelle May, M.D.

Does Sleep affect Weight Loss?

Question: I only sleep 5-6 hours each night. Is this really a big deal?

Expert Answer: Sleep is instrumental to good health and even weight loss. A disruption in your hormones and your different metabolic processes has all kinds of adverse effects. Your fat cells respond to the food you eat differently, based on your hormones. Sleep loss affects the level of certain hormones, putting your body in a position to gain weight.

Sleep loss also can cause a lack of desire to achieve goals because you feel fatigued and "run down." Sleep is also important in developing lean muscle tissue. When you work out, you are actually tearing your muscle - sleep and proper nutrients help re-build the muscle. Yes, sleep is a big deal!

Time Involved: At least 8 hours

Body Benefit: Energy, Improved weight loss, Balanced hormones, and more!

For more information on how sleep affects your ability to lose weight, CLICK here to read an interesting article on the subject.

Five Star Grilled Vegetables

Because you can grill these vegies out on your grill or in the oven it is very versatile and tastes like summer any time of the year!

Ingredients

3 C. Asparagus, chopped in 2-3 inch pieces 2 C. onion, cut into large pieces 1 Red Pepper, cut into large pieces (about 8) 2 C. sliced zucchini 6 cloves garlic chopped fine 1 T olive oil 1/4 tsp. salt fresh ground pepper

Directions

Preheat oven to 450 degrees. Or if you are using your grill, preheat at a medium-high heat.

Feel Free to add/replace vegies of your choice. You can't go wrong with the recipe.

Mix all the vegies together on a large cookie sheet (or in foil if using grill). Sprinkle the garlic over top. Drizzle oil on top with salt and toss with your hands lightly to coat completely.

Bake 450 for 45 minutes or until tender or crunchy to your liking. Stir mixture every 15 minutes. If grilling, fold foil tightly and place directly on grill. Watch closely to prevent burning and turn over half way through cooking.

4 - 1 cup servings

Number of Servings: 4

 

Nutritional Info

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 128.6

• Total Fat: 3.9 g
• Cholesterol: 0.0 mg
• Sodium: 176.1 mg
• Total Carbs: 22.2 g
• Dietary Fiber: 6.6 g
• Protein: 4.7 g