Diet Program | Juliet Deane

Posts Tagged ‘diet program’

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!

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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
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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!

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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
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Ready, Set…Go Already!

Wednesday, June 25th, 2008

We all have big goals and visions of what we want our lives, bodies and fitness levels to be like; but more often than not people get stuck on the “ready, set…” and then never really get the “GO”. You can have really great pieces of information about smart eating and exercise but get no results because, well, it’s just not enough to know it. I hate to break the news but that overnight epiphany of “Today is the day I’ll follow the perfect program without fail, forever!”-will never come. There is no need to expect perfection from yourself in order to see great results from building healthy habits. You don’t need the perfect pair of sneakers to start taking walks around your neighborhood or have a personal chef to eat more lean proteins, vegetables and fruit. Need a really basic habit to start asap? Give up soda, juice, and calorie packed specialty drinks. Implement that as often as you can, every day! Need a more advanced tip? Have 3 healthy breakfast options posted” on the fridge. One for when you oversleep, one for when have some time but are kind of lazy that morning, and a third option that you can really sit down and enjoy. Breakfast sets the tone for the entire day so it’s super important to be prepared so that you start off on the right foot. Here are 3 possible breakfast options but feel free to be creative.

“The Oversleeper”: Protein shake, apple & small handful of nuts (totally portable and can even be left in your car or desk at work)

“The Lazy Day Special”: 1% cottage cheese with 1 cup fresh blueberries and raw almonds

“The Morning Person”: Omega 3 egg with added whites, 1/4 cup reduced fat shredded cheese with all your favorite veggies, slice whole grain toast and a clememtine

Now YOU try! Try my suggestions and/or write a menu for yourself. Keep all your habit goals on a list that you can see and read often. Keep adding to it as each goal becomes more of a daily habit. If you need help prioritizing your nutrition and fitness goals, do not hesitate to consult a respected professional.

Now Ready, set….GO already!

Tags: diet, diet planning, diet program, family health, fat loss, Fitness, goal setting, health, health habits, healthy habits, healthy life style, meal ideas, motivation, Nutrition, nutrition coach, nutrition tips, personal trainer, weight loss
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