Friday, January 20, 2017

100-Calorie Food Swaps

Small changes can create healthier eating patterns. Try these simple 100-calorie food swaps. If you do one food swap per day, you could lose a pound a month.

Change up the bagel routine
Swap a 3 1/2 inch bagel with 1 Tbsp each cream cheese & fruity jam for a whole-wheat English muffin topped with a Tbsp of peanut butter and fresh strawberry slices.  Super-sized bagels can contain more than 300 calories and 400 mg sodium. 

Flip-flop your breakfast portions
A generous pour of calorie-dense granola is easy to lose in a deep-bottomed bowl of low-fat milk. Instead, portion out a moderate 1/4 cup over protein-packed non-fat Greek yogurt. Try lowfat granola and get 75% less grams of fat than regular granola.

Go for the whole thing
Peel, segment, chew, enjoy. A 12 ounce bottle of orange juice ideally would be split into three 4 oz. servings. One cup of OJ has 24 grams of sugar - double the amount in an orange. Eat a fresh orange instead and get fiber, too.  

Rebuild the main event at lunch
Pile sandwich fixings on one (8 inch) 100-calorie whole grain wrap, rather than two slices of hearty multi-grain bread. A bonus benefit is that there will be more room for low-calorie veggies in your wrap.  

Start your year off right with simple strategies and healthy choices. 

Stay Active, Keep Moving and 
Enjoy Your Food 

Friday, January 13, 2017

Resolve To Move!

This year resolve to move your body everyday. Moderation is the goal here. Intense exercise everyday won't do your body any favors but couching it for your two rest days a week will sabotage all your hard work.

Rest tired muscles
Devote two or three alternate days a week to intense training. The following day, plan to rest the muscles that worked the hardest. For example, if you pushed yourself to crank out an extra set of push-ups one day, the next day work your legs with an uphill hike.

Recoup on the go
Low-intensity exercise can help your body repair itself, thanks to increased blood flow to damaged muscles. Your alternate day can be a restorative yoga routine, a slow 30 minute bike ride or a low-intensity swim.

Say "Yes" to something new
You need consistency in your workout routine but try switching it up at least one day a week with a random act of fitness fun. Work on your tennis rally with a friend. Sign up for an intramural sport. Hike somewhere new. Stave off boredom and a body plateau. Have you played badminton lately?

Stay Active, Keep Moving and
Enjoy Your Food 


Friday, January 6, 2017

Breakfast Breakthrough

We've all heard that breakfast is the most important meal of the day but many find it a challenge to eat first thing in the morning. This easy habit change can have positive, long-term effects. An early meal is important because:

1. A healthy morning meal will stoke your metabolism and get the calorie-burning machines in your body firing.

2. Research shows that breakfast eaters tend to move more and eat less throughout the day.

3. You have the most will-power in the morning so you're more likely to make smart choices.

But I'm not hungry......

You should wake up with the desire to eat because you have been fasting for the whole night. That's why the morning meal is called Break Fast. If you do not, perhaps you either ate too much at dinner the night before or ate too close to bedtime.

Try this to reset your appetite clock: Skip dinner for just one night or eat earlier in the evening (no TV snacks). The next morning you won't be able to resist a healthy breakfast!

Jump-start your appetite clock and create a habit of eating a healthy breakfast every day.

Stay Active, Keep Moving and 
Enjoy Your Food

Friday, December 30, 2016

New Year Motivation

For many people, the new year brings with it a rush to make resolutions. Choose these strategies to keep your new goals from fizzling before February. Goals should be specific, measurable, have deadlines and be realistic.

Motivation Success: Journey to the Goal
When your goal entails acquiring a new skill set, say tennis or taekwondo, focus on the journey, not the destination. Setting a performance goal is less effective than setting a learning goal tied to gaining new knowledge and skills. Resolve to spend a certain amount of time each week practicing.

Motivation Success: Time it Right
Break long-term goals for the future into smaller, short-term aims. Framing your goal in the present is more likely to spark action. Achieve a set amount each month rather than looking at the end goal next January.

Motivation Success: Pace Yourself
Blowing all your energy at the outset of a new diet or exercise plan doesn't ensure success. Motivation at the critical four-week point is a better predictor of success. Avoid this mistake by choosing realistic weekly goals. Trade "No more suger, ever!" for " I will try one new low-sugar recipe each week this month." When goals are manageable, measurable and enjoyable, you're more likely to see success.


Spark your motivation this month and celebrate success in the new year!

Stay Active, Keep Moving and 
Enjoy Your Food

Friday, December 23, 2016

Merry Christmas!

 Merry Christmas! 
Thanks to all of you in my private training, group fitness and blog communities who have helped make 2016 a fabulous year for Priority Fitness Burbank. 
I've had a wonderful time getting to know some of you better and helping you prioritize fitness in your lives. It's great to see progress and have fun working out together. 
Anticipating many more times of fun and fitness in 2017

Plan ahead for Saturday Group Interval Training sessions three consecutive weeks this coming April.

Friday, December 16, 2016

Winter Workouts

It's cold outside - or the Southern California version of cold! You could move your workout indoors but if you brave the chilly conditions, you can boost your workout results.

You'll ramp up your metabolism the minute you step outside. When you exercise in cool conditions, you increase the amount of calories you burn. Chilly temps trigger something called non-shivering thermogenesis. This means your body isn't so cold it's shivering, but behind the scenes it's stoking your metabolism to keep you warm.

You'll get a "nature" boost. People who exercised outdoors reported less anxiety and more happiness than those who exercised indoors. Just looking at nature can raise your self-esteem and mood. Actually moving through the outdoors by walking, running or hiking, takes the feel-good benefits to another level.

Increase your VO2max and running speed. VO2max is a measurement of how fit you are. For most exercise situations, cold is safer and more accommodating than summer heat to work harder and longer. Use this season to push your workout to meet a specific fitness goal.

Tips for Cool Workout Comfort

Layer Up
Wear several thin layers. You'll trap and warm the air between each layer for an insulating effect. As you warm up, you can fine-tune your comfort level by peeling off layers.

Head & Hands
Any area of your body that is exposed is going to lose heat at a greater rate, so be sure to cover up. A hat and gloves can make a big difference.

Strip Quick
Post workout, remove your sweaty clothes as quickly as possible. Completely change your clothes, including undergarments. Sweat underneath your workout clothes will cause you to become cold at a much quicker rate.


With proper clothing and planning, you can rock your winter workouts this season.

Stay Active, Keep Moving and 
Enjoy Your Food

Friday, December 9, 2016

Tame Holiday Hunger

The holiday season is in full swing and every special event includes special treats. To help you manage and enjoy Christmas and abundant food, pay attention to your hunger signals.

Allow ample time to eat
People who eat slowly are more aware of what they are eating. This allows you to sense your feelings of hunger and fullness. Peaceful eating enables you to fully enjoy the sensation and flavor of the food, contributing to feelings of satisfaction. Think of it this way: if you quickly scarf that brownie while standing next to the dessert buffet, does that mean it has less calories? In addition, by eating quickly, you have just deprived yourself of the opportunity to really enjoy it.

Start your meal (event, party, etc) with 16 oz of water
Because water stays in the stomach for awhile, it helps reduce feelings of hunger and increase feelings of fullness. People who drank water beforehand consumed 75 to 90 fewer calories during a meal.

Eat breakfast
You may be tempted to skip the morning meal to "save up" calories for the upcoming party. This causes the body to go into starvation mode and metabolism slows. After fasting all night, your body needs fuel. Choose foods with staying power such as a veggie omelet with fruit or steel cut oats. Eating breakfast may reduce food cravings and prevent overeating.

Stay Active, Keep Moving and 
Enjoy Your Food