Minimize Weekend Weight Gain

o Eat before you go grocery shopping. Many people do their week’s grocery shopping on Saturday or Sunday, do not go to the store hungry or you will most certainly put things in your cart on impulse.

o Keep healthy snacks handy in the car. Whether you are traveling or running errands, carrying a healthy snack will keep you out of the drive-thru lane.

o Keep a food journal. A journal will make you more mindful of what you are putting into your mouth. A recent study found that food journaling actually doubled weight-loss efforts!

o Limit eating out. Try to avoid fast food all together. If you do eat out remember to eat reasonable portions and eat all your vegetables.

o Limit your alcohol consumption. There are a lot of empty calories in alcohol. It also reduces your inhibitions to eat junk food AND makes you feel hungrier.

o Plan to get some exercise. Schedule in exercise either one or both days. If you are away from home and no equipment is available simply put on your walking shoes and get moving!

After the weekend, reflect back…
o Which tactics above did you try? Did they work?
o What did you do well?
o Ask yourself: What can you do better next weekend?

Have a fit & healthy weekend! Karin

Double you weight loss with Food Journaling

You can use a regular notebook for your food journal or contact us at info@xofitness.com and we'll email you ours!

Food Entries... Entering More Than Food

What... It is important to include everything from what you drink to the butter that you place on your roll.

How much...This is the only way that you will get an idea about how many calories that you consume during the course of the day.

When...remember it is important to spread out your meals throughout the day. Every 3-4 hours if possible.

Where...Your may notice a pattern of eating certain times and places besides the table. Sometimes you eat in those places out of habit, for instance the car or the couch not because you're hungry , but because it is a habit.

Why... Were you hungry or were you bored/stressed/sad? By identifying emotions that cause you to eat, you will become aware of them and be able to develop other ways to deal with these emotions. To lose weight, you only want to eat when you are hungry. Check out How Hungry Are You?

After one week, review your food log. You might be able to pick out the trouble spots on your own, or bring your food journal to our studio for a nutritional review. Clients can get a nutritional review anytime they bring in a 7 day journal. If you are not currently a client, simply turn in your food log at xo fitness and schedule a complimentary session.

Yours in Health & Fitness,
Ryan & Karin

How Hungry Are You?

The Hunger Scale
Learn to use this scale to rate your hunger and fullness.

0 - Ravenous, Primal Hunger. I'm so hungry I could die!
1 - Extremely Hungry, dizzy, shaky, faint
2 - Very hungry, irritable, finding it hard to concentrate
3 - Stomach growling
4 - Hungry but not ravenous
5 - Totally comfortable
6 - Feeling like I ate too much
7 - Stomach is stretched/uncomfortable
8 - Very Full/Stuffed
9 - Very Full and Bloated/Overstuffed
10 - So Full it Hurts, Feels like I'm going to explode, Feel sick to my stomach

LEVELS 0-2: Signifies ravenous hunger. You have allowed you blood sugar levels to drop too low. This is when you are most likely to overeat. Avoid this stage!

LEVELS 3-4: These are the best times to eat. Your body is saying that it needs food, however you will be able to make good choices and eat reasonable portions.

LEVELS 5-10: Starting to eat at these levels indicates emotional, not physical hunger. Eating until you reach level 6 and higher may indicate that you've lost touch with your physical hunger; focus on controling your portions.

Tune in to your body so you will look good and feel great in 2010!
Yours in Health & Fitness,
Ryan & Karin

www.xofitness.com

SMART goals

Yogi Berra once said, "You've got to be very careful if you don't know where you are going, because you might not get there."

Be sure your goals are SMART:
Specific
Measureable
Attainable
Reward-based
Time-framed

SPECIFIC
"I am going to get in shape this year" is too vague. Instead, say "I am going to exercise for 30 minutes twice a week for the next 4 weeks." You should consider being even more specific and schedule the days you will exercise on your calendar. Notice how this statement is measureable in couple of ways (minutes of exercise & days per week) it also has a time frame of 4 weeks so when you have successfully exercised through out the month of January you can reward yourself. Then you can set a new goal (maybe 3 days/week) for the month of February!

MEASURABLE
Most people who make "getting fit" a New Years Resolution are concerned about their body image and want to see changes. Avoid setting a goal to lose a specific amount of weight in a specific amount of time as your one and only goal. Instead, assess your starting point...click here for details.

ATTAINABLE
Steer clear of false expectations. Do not expect to lose more than one pound per week. You did not get out-of-shape overnight and it may take some time to see the results. Weigh yourself only once each week. For most re-assessments wait at least one month.

REWARD-BASED & TIME FRAMED
It's important to dangle a carrot out there for motivation. Setting a time frame will help you know WHEN it is time to reward yourself. Think of something you've been wanting to do. When you reach your 4 week, 8 week or 12 week goal do something nice for you!

Our advice to those just getting started: Make your resolution to stick with it through March 31, 2010. Once you get past that three month milestone, experience the benefits of regular exercise and see some results you will look good & feel great!

Do you need help setting or reaching your goals?
Email us at info@xofitness.com

Yours in Health & Fitness,
Ryan & Karin
http://www.xofitness.com/