Boost Your Mood | Juliet Deane

Luxuriate In Your Fat Loss Results

Monday, March 8th, 2010

No big shocker that when your trying to change your body composition aka get “toned” and tight while ditching the lunch lady arms, you have to find other ways to celebrate and luxuriate beyond food. Our culture, scratch that, MOST cultures surround good times with celebratory meals, sugary cakes and liquor. So. What now? What about you? Relax, as soon as your done pouting about not being a ringleader in the food festivities, you’ll come up with something better. Better for you both physically AND mentally. Finding other ways to feel like your treating yourself on a regular basis will be a pivotal tool in your long term results and most importantly-happiness with your lifestyle. So when the true celebrations roll around, you fitness has earned your the right to enjoy.

It could be a hobby, a simple everyday luxury like a cup of coffee and 10 minutes of silence, or whatever works for you. So I wanted to open this blog up for you to support each other with some great ideas to get through the initial or final stages of a nutrition program that is build for results and not always for comfort. I’ll share a couple of mine and I hope to get some more great ideas from all of you. Coffee with friends

Take a relaxing, hot shower (a great escape I turn to time to time to unwind) Always feels like a fresh start

Playtime with the pup. He’s always silly and ready to go. Pets have a knack of loosening up even the tightest cranky pants

A hot cup of coffee or uniquely flavored tea. I take my time with it and choose flavors (sugar free for coffee) that appease whatever cravings I may have. Do one better and spend this chill time with some close friends and catch up. Talking about your life-the good, bad and yes the little uglies here and there- will prevent your pent up emotions from steering you toward the fridge.

Read something. Watch tv for 5 minutes and you’ll probably see a half dozen fast food commercials. Not the greatest for fragile will power. Get lost in an interesting read and pass the munchie time by broadening your horizons. If your super busy, I get it, just set a timer for 15-30 minutes so you don’t procrastinate on important projects.

My favorite, I set a certain goal to have (blank) amount of really successful days or weeks and then reward myself with getting a massage for all my hard earned work and discipline. Never fails to motivate me. The key is to actually set a goal in order to win the prize.

Massage

Tags: boost your mood, diet, fat loss, fitness goals, marlboro personal trainer
Posted in Fitness, Nutrition, Uncategorized | 3 Comments »

What’s for Breakfast?

Wednesday, February 17th, 2010

Day two is officially in! Have you been logging your food? If not, I bet if you opened a blank document on your computer screen you could remember everything you ate today (unless you really want to forget-in which case, you need to write it down as a reality check.) You don’t actually think that just because no one saw or it’s not on paper, that it doesn’t count, do you? Just do it already and get the ball rolling on positive changes.

For those of you already over the first mission-starting a food journal, we’re moving on. What did you have for breakfast today? I had 1% low fat cottage cheese, apple and organic peanut butter. I have to take my breakfast on the go by 5:30 every morning so that works for me. BUT I have other options ready to go for mornings I’m not in a rush and an option for when I’m in oops-I-hit-snooze-4-times mode, so that I never risk skipping the most important meal of the day. Just look how happy it makes this fella!
Happy Omlette Guy

Eating a well balanced healthy breakfast is essential to firing up your metabolism, balancing your blood sugar and assisting you in much better decision making at your next meal or snack. You simply cannot afford to slack off on meal one not only for the above reasons but also for the mental aspect. If you feel like you screwed things up first thing, and tell yourself “you’re off” or you’re a failure at your new program, well then, you’ll most likely live out that self-defeating mantra. So shape up and get ready for…whatever the morning throws your way.

What do some simple, well rounded Meal #1s look like?

1 omega egg with 5 whites and veggies, 1/2 cup oats & 3 fish oil
1 cup 1% cottage cheese w/ large apple & Tbs Organic Nut Butter (try slicing the apple into the cottage cheese and adding cinnamon)
(better than a skipped meal)-Protein shake in water, almonds and any piece of fruit I can grab

When it comes down to it there is no such thing as a good excuse. Keep your shopping list tailoring to the reality that rough days happen, oversleeping happens and you need to have the basic supplies to keep up with life.

Please feel free to post your fave breakfast solutions! You may just help someone find a new fave or find one yourself!
*scroll over the word “comments” below for a link to post*

Tags: boost your mood, build a metabolism, building healthy habits, diet, eating clean, marlboro personal trainer, meal ideas, Nutrition, personal trainer, weight loss
Posted in Fitness, Nutrition | 15 Comments »

5 Diet & Exercise Disasters- 1 Smart Solution!

Tuesday, September 15th, 2009

1. STARTING SMART: It can be a bit overwhelming to build all new healthy habits in order to sculpt the body you really want. Where you need to start completely depends on where you are right now and what your habits are on a regular basis. The only way to prioritize which eating and activity habits you need to change first, is to see what your doing on paper. That’s right. The simple act of journaling what you eat and what, if any, activity you did that day, will show you where you really need the most work and pronto! Some big no no’s to watch out for are:

Skipping breakfast
Eating fried or processed food (they ruin your skin anyway)
Not drinking enough water (shoot for 8 glasses to start)
Drinking your calories (soda, juice & calorie bomb coffee drinks) and…
SUGAR! Yes, even the “fat free” kind. Sugar is sugar period.

What about your activity levels? If you weren’t active today-drop and give me 20! Well…maybe that’s a bit much. If you don’t have much experience in exercising, it would be best to get your first workout by hiking to your local trainer for some professional help. You’ll get a big return on the investment in your figure. If you’re on a very limited budget, bodyweight exercises in your own home is a great place to start.

2. EMOTIONAL EXTREMES: This is a BIG one. Food is not the solution to your problem. A sleeve of cookies won’t fix your relationship, eggplant parmesan won’t help you nail that interview and no- sucking down fancy cocktails doesn’t give you a body like Sarah Jessica Parker on Sex In The City. The real solution? Start journaling. Clear your mind. If you’re not sure what’s wrong or why your self- sabotaging your fitness goals, you need to find out ASAP. The only way to do that is by doing a bit of soul searching. So get out of the danger zone (aka back away from the fridge) and find a quiet spot to vent on paper. Instead of eating everything, you’re much more likely to find out what’s eating you.

3. FAT FAUX PAS: Gasp! The “F bomb”! If Fat is a dirty word in your diet lingo, you’ve got it all wrong. Healthy fats keep your hair shiny, eyes bright, skin smooth and waistline trim. Grandma was right when she said all things in moderation. Either way, too much junk fat like saturated fats in pizza, or too little fats like the blubber blasting omegas in salmon, and you’re slowing your results. How do you know what you’re eating? You got it. A journal. One day you might eat NO fat and another day you might eat way too much of the wrong kind. Start journaling what you put in your mouth and ask a professional. If you’re afraid of eating fat, it’s likely because you’ve been misinformed for some time now. How can you start small? Take 2 omega 3 fish oil caps at breakfast, lunch and dinner.

4. THE STRESS EFFECT: It’s not just hype. Stress can do horrible things to your body. For one, it can cause your body to pump out hormones like cortisol. Cortisol regulates blood sugar, inflammation, your immune system and your energy levels. One of the results of elevated cortisol levels is the storage of extra body fat especially around your midriff. Bummer. How can you combat the onslaught of stored belly fat with fear, worry and stress on the job? Exercise! Breaking a good sweat, whether at home or at the gym can help relieve stress by pumping out feel good chemicals called endorphins. The science of endorphins is controversial because some pros believe the positive feeling you get is from meeting a physical challenge, not the exertion itself- BUT, whatever the direct cause of the endorphin pump, exercise has been proven to enhance mood! So journal down your start mood, get in a quickie workout and head back to your journal to record some new adjectives to describe your post workout mood. You’ll not only be pleasantly surprised by the immediate results but journaling will help remind you that it’s a really beneficial habit to keep.

5. CONSITENCY=SUCCESS: On the wagon, off the wagon, back on the wagon…only to fall off again. Can someone please show me where this dreaded colony- sized wagon is so I can burn the thing! Believe me when I tell you …RUN from the proverbial wagon because apparently everyone falls off this darn thing! Your best bet is not to set unrealistic goals that set you up for failure. If you try to workout 7 days a week, you not only risk injury but you set yourself up for big disappointment in yourself. Plan to begin exercising 3 days a week and go from there. Don’t set a consistent exercise goal of 4 days a week until you’ve accomplished the first goal of 3 days a week for at least a month or two. Similarly, don’t go overboard with a super strict diet. Start by following the guidelines above and don’t make it more complicated until you have those mastered.

If you take nothing else from this blog, please remember the small ,healthy changes you make really do count in the long haul. If you make a mistake, don’t blow the day, week or month. Just get up, dust the donut powder off, and log your journey to fitness success. Staying consistent with your nutrition and exercise is key, and keeping a journal for yourself is your only feedback you have for what’s working and what’s not. So, 5 diet and exercise disasters greatly improved with 1 smart solution- keep a journal and keep at it!

Post comments below and feel free to make blog requests!

Tags: body weight workout, boost your mood, coping with stress, depression, diet, diet pitfalls, diet planning, diet program, Eat right, exercise, fat loss, fat loss goals, fat loss results, Fitness, fitness goals, healthy life style, life style changes, Nutrition, personal trainer, training, weight loss
Posted in Uncategorized | 2 Comments »

The Smart Start Young

Thursday, May 21st, 2009

It’s no secret that our children live in a different world than that of children raised even as short as 5 years ago. Internet, X Box, Game Boys, Wii, texting and super sized-super convenient meals out. Obviously no parent is responsible for the crime rate that keeps our children from riding bikes all over town or being tempted to order out all the time because both parents work crazy hours- But! There are some precautions to take immediately to ensure that your child doesn’t become a statistic in the battle of obesity now or later in life.

The secret? The smart start young! Even with all the technological distractions these days it’s imperative that you begin to instill healthy habits in your child or teen’s regular routine. You teach a child that they have to brush their teeth whether they like it or not from a young age, and sure enough, because they know its important to their health, they do it the rest of their life. Now if we only did that with exercise and balanced nutrition! Well, I would like to pose the question Why not? And why not start today?

Step One: It’s irrelevant whether your child or teen is currently at a healthy weight or not. They all need to learn about a balanced diet and the importance of physical activity (besides Guitar Hero). Most importantly, do not discriminate between your children if one is a different weight or size than the other. A healthy body image is instilled and doesn’t just magically appear. Teach health equally and foster only positive emotions towards fitness and proper nutrition.

Step Two: Breakfast is a must! No matter the age or the fuss they kick up about being picky or too busy to eat before catching the bus. Choose a breakfast with a healthy source of protein, carbohydrate and fat for a well balanced meal that will support your child or teens: brain function, mood, metabolism and focus in school. Ex. 1 whole omega egg with added whites (veggies are an added bonus) and either a piece of fruit on the go or throw those eggs over some whole grain toast. In a super rush? A scoop of dream protein blended for a minute with some frozen fruit and a small handful of almonds is fast and will have your child thinking they earned a smoothie treat.

Step Three: Prioritize your child’s busy schedule. Don’t keep health on that back burner for when social clubs, art class and other after school activities are over. Enroll your child in a fitness program where they will learn about strength, conditioning, healthy foods, discipline, team work, respect…and the list goes on and on. Check out our programs here and allow your child or teen to watch and try one for free with no obligation.

Step Four: The teeth brushing rule- It is your direct responsibility as a caretaker to help keep your child consistent. I don’t know any parent that purchases a tooth brush and doesn’t encourage and check that their child uses it regularly. Do the same with their breakfast, training and positive reinforcement for a healthy body image. They will thank you in the future with the same pearly smile.

Step Five: Start today! Not after the school year or after camp or…you catch my drift. Your child is growing NOW and learning NOW. We can’t put that on hold so let’s not wait. Take even the smallest step today by getting outside with your child or teen and going for a bike ride, walk ,or invite the neighborhood kids over for a back yard game of badminton. Learning a healthy lifestyle can be really fun if you let it!

Post your experiences of bringing your child to The Training Stud

Tags: active children, boost your mood, building healthy habits, children's fitness, children's fitness program, children's health, diet program, exercise, family fitness, family health, fat loss, Fit Families, fit kids, Fitness, healthy life style, keeping teens off the internet, kids texting, Nutrition, personal trainer, Quii, stop teen texting, teen training, training, weight loss, young athlete training, young athletes
Posted in Fitness, Strength Training | No Comments »

Active Kids Are Happy Kids!

Monday, March 2nd, 2009

Depressed children could be lacking in a regular exercise regiment! According to a recent study in the November 2008 issue of Pediatric Exercise Science, regular exercise is wracking up more health bonus points and building its remedy status. Experts say that exercise, commonly used as a treatment for depression and anxiety among adults, has been shown to reduce depression and anxiety in children as well.

After 10 weeks of consistent after school cardiovascular activity, children aged 7-11 experienced elevated moods and a decrease in levels of anger and hostility. Experts believe that group fitness or training with family or peers, plays a key role in children developing into fit and happy adults.

Now it doesn’t take a genius to see this study expanding and holding true not only for children 7-11 but for your teenagers and young adults as well. Oh, and on a side note, Guitar Hero (or other wii games) is not a suffiecient form of regular exericse. It’s a step in the right direction for sedentary youths and teens but it shouldn’t be long before you upgrade your child to a group fitness program to reap the real health and social benefits of exercse!

Tags: active children, active kids, boost your mood, children's health, depression, exercise, family health, Fit Families, fit kids, fitness for kids, group training, healthy kids, Kids Group Fitness, overweight children, Pediatric Exercise Science, Reduce Depression, sedentary kids, wii fitness games, wii games, Youth Training Programs
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Back To School Special!

Tuesday, September 2nd, 2008

Going away to college, whether an hour from home or across the country, is a big step in becoming independent. As if maintaining your course schedule wasn’t enough, you have to learn how to manage your health and fitness in a new environment with added distraction and even stress. Eating right and exercising will help your energy levels, focus, sleep patterns and immune defense against winter colds and flus. Whether your a first year student, a soon to be grad, or even a teacher…everyone can use a little support in getting adjusted to a new lifestyle. I put together a few basic but highly effective tips so that you can make the most of your year at school.

Tip #1 Never Skip Breakfast! -Grandma was right. Breakfast is hands down the most important meal of the day. Have options ready for regular mornings and days that you may wake up late and have to run out the door. Enjoy eggs and fruit or Old Fashioned Oatmeal with a scoop of vanilla protein powder. If your in a rush have a protein shake and grab an apple and some almonds to go!

Tip #2 Snack Attack- Don’t wait until your absolutely starving to eat something because your so much less likely to choose the right foods. Easy to pack snacks for long class schedules could be an apple and small handful of almonds & walnuts or a quality protein bar.

Tip #3 Walk It Off- Whether it’s that first accounting exam, an overwhelming course load or your roommates really annoying music taste….walk it off! Stress can lead to overeating for no other reason but distraction so take a hike! Throw on a hoodie and walk the campus. Chances are you’ll meet some new people, relax and be more healthy because it.

Tip #4 Put Yourself To Bed - Yeah, I’m sure you don’t want to hear it but the amount of sleep you get directly effects your TOTAL health. Sleep balances the hormones in your body that control a normal appetite. Lose too much sleep on a regular basis and you’ll be grabbing for junk foods that your body doesn’t really want or need. Sleep also will keep your immune system pumping to fight off classmate cooties AND if that isn’t enough, proper sleep also regulates your mood so your roommate doesn’t get the urge to dip your toothbrush in the toilet.

Tip #5 Easy On The Booze- Let’s face the obvious. You have new found personal freedom and there is no shortage of parties. Alchohol consumption leads to sloppy judgement calls in every area of your life. If your drunk or even just “buzzed” your putting yourself at risk. If your health and safety isn’t enough reason to avoid drinking, let it be know that alchohol is major contributer to that unfortunate “Freshman 15″.

Well off to school you go now! Take care of your body and your body will take care of you. Feel free to email me through my website with any questions or topics of interest that you would like me to blog about.

Tags: Back to school special, boost your mood, College fitness, college nutrition, coping with stress, Eat right, energy levels, exercise, family fitness, family health, First year fitness, First year student, focus, freshman 15, Freshman in College, health, healthy life style, healthy teens, immune defense, lack of sleep, life style changes, mood, Nutrition, sleep disorder, stress, total health, wellness
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