Ways to Know You’re Stress Eating & What to Do About It

diet tips Nov 05, 2018

When it comes to losing weight, stress eating or emotional eating can quickly derail even the best laid plans.

How do you know when you're stress eating? Typically something triggers you. This could be anything from getting a rush project at work to finding out a loved one is sick. Your heart starts racing and you start searching for food. You mindlessly start putting food in your mouth without much thought to the taste or the quantity. And once you start eating, you just can’t stop. We’ve all been there. It’s not fun. But if you plan ahead and stay aware of what you’re doing, it can definitely help!

Here are some ways to prevent a stress eating spiral:

  • Distract yourself
    Take a walk, phone a friend, get in a workout, clean the house.
  • Occupy your mouth
    Brush your teeth, chew gum, drink water, pop a mint.
  • Take a moment
    Stop and take a moment to realize that you’re stress eating and ask yourself why. Journal, talk to yourself or meditate. Getting to the root...
Continue Reading...

Game On: Here's Your Super Bowl Diet Strategy

diet tips Nov 05, 2018

Are you ready for the big game? Do you have your Super Bowl diet strategy in check? Whether you’re rooting for the Falcons or the Patriots, one thing’s for sure, you don’t want to wreck your diet as you cheer on your favorite team. With some pre-planning, you can enjoy the game, the food and the festivities without wrecking your diet.

Some of the tips from How to Party Like a Rock Star Without Wrecking Your Diet still apply. But here are some additional ways to keep your diet on track:

  1. Eat before you go to the party or before your guests show up. Take that edge off so you’re not starving. Have a nice big salad to fill up your belly and lessen your chances of overeating.
  2. Drink lots of water. Many times hunger is mistaken for thirst. More importantly, for every beer, glass of wine or mixed drink you have, be sure to drink a glass of water. Not only will it help keep a hangover at bay, it will also prevent you from eating too much.
  3. Prepare ahead of...
Continue Reading...

Sugar Craving? 4 Ways to Handle the Sugar Monster

diet tips Nov 05, 2018

It's 3 p.m. You’re tired…you’re bored…or maybe you’re both. It’s nothing a sugar fix couldn’t handle, right? STOP! Step away from the candy bar! When a sugar craving hits, you need a game plan.

Here are four ways to avoid the grips of the sugar monster.

  1. Keep your hands busy
    It’s hard to eat when you can’t use your hands. Type an email. Take up a hobby like knitting. Do a load of laundry. Clean something — anything! Tackle your to-do list. Do whatever you need to in order to distract yourself until the craving subsides.
  2. Keep your mouth busy
    You can’t consume sugar if there’s something already in your mouth. Pop a piece of gum or sugar-free candy. Make a cup of coffee or tea. Call a friend since it’s pretty hard to hold the phone, talk and chew. Start chugging water. I find that this fills my belly and many times will help keep me full
  3. Keep your body busy
    Stop that sugar craving in its tracks and get away...
Continue Reading...

Get Back on Track: Post-Holiday Fit Mom Diet and Workout Plan

cardio diet tips workouts Nov 05, 2018

Did you overdo it during the holidays? Too many cookies and not enough exercise? It happens to the best of us. (Yours truly included…never met a Christmas cookie I didn’t like.)

Don’t wait another minute to get started. Now’s the time to get back in the saddle to take control of your eating and exercising. (Yes, I know New Year’s is this weekend…that’s no excuse.)

The goal is to focus on consistency.  When it comes to changing your body, diet is 70% of the equation, while exercise is 30%. With 100% dedication, you’re ready to go.

Workout Plan

Commit to this workout 5x a week for 12 minutes or 3x a week for 20 minutes. It doesn’t matter if it's first thing in the morning, during lunch or before bed. Pick the time that works best for you and DO IT!

Complete 10 repetitions of each exercise before moving onto the next one. Repeat until you hit 12 minutes or 20 minutes.

  1. Jumping jacks
  2. Squats
  3. Push ups
  4. Crunch
  5. Walking...
Continue Reading...

4 Tips to Avoid Holiday Weight Gain

diet tips Nov 05, 2018

Dreading the holiday pounds? Media stories often suggest that the average person gains 7 to 10 pounds between Thanksgiving and Christmas. And in many surveys, people say they gain, on average, about five pounds this time of year. Avoid those extra pounds with these tips:

  1. Focus on the actual holiday
    One of the main reasons so many people gain unwanted weight is due to the holiday season. If you eat your way through Thanksgiving, Christmas, Hanukkah and New Year’s, you’re bound to gain some pounds. If you allow yourself some indulgences on the actual date, you’re sure to keep the scale in check.
  2. Have a strategy for special events
    The holidays mean lots of parties, special events and festive occasions where indulgences abound. Check out these tips to party like a rock star without ruining your diet.
  3. Keep moving
    Don’t miss your workouts if at all possible. If you do, find other ways to keep moving. Take an extra lap around the mall, park your car as far as you...
Continue Reading...

7 Tips to Party Like a Rock Star Without Wrecking Your Diet

diet tips Nov 05, 2018

'Tis the season for potlucks, office parties and family gatherings…don’t be a party pooper. Here are some tips to rock your party without wrecking your diet:

  1. Plan ahead
    My favorite quote is “when you fail to plan, you plan to fail.” If possible, find out what’s on the menu ahead of time and then plan your strategy. Are vegetables and lean proteins available? Are you bringing food to the party? Make sure it’s part of your diet plan to ensure you have options.
  2. Eat before your go
    Whether it’s a cocktail party or a full-blown dinner. Don’t go in starving! It’s a plan for surefire disaster. Have a small snack. It could be a handful of almonds with an apple or a small yogurt.
  3. Keep your hands and mouth busy
    If you feel your willpower dwindling because you’re in the middle of a room with all of your favorite foods, hold a drink in one hand and your purse in the other. Or hold a glass and an empty plate. Work the room and chat up...
Continue Reading...

3 Post-Vacation Diet Tips to Get You on Track for Summer

diet tips Nov 05, 2018

Had a little too much to eat or drink on Spring Break? Want some post-vacation diet tips to get you on track? I feel ya. I just returned from Punta Cana in the Dominican Republic. After five days of eating and drinking without much regard to counting calories and macros, I feel bloated, fluffy and out of shape. Blech. With summer less than two months away, I’m ready to attack my diet and workouts with a vengeance.

You don’t want to crash diet or do two-hour workouts to make up for falling off the wagon. Here are 3 post-vacation diet tips to get you on track:

Post-Vacation Diet Tip #1:
Drink lots of water – In addition to helping you feel full, water will help get rid of bloat and water retention. Drink 8 oz. before every meal and try to consume at least one gallon of water for the day.

Post-Vacation Diet Tip #2:
Return to your usually scheduled workouts – You may be surprised to know that you’re more active on vacation than when...

Continue Reading...

Five HIIT Exercises to Maximize Calorie Burn

workouts Nov 05, 2018

When it comes to working out, you want to make sure you get the most bang for your buck with HIIT exercises. If you’re trying to burn fat and you’re short on time, incorporate some high intensity interval training or HIIT. During this kind of training, you’re going to spike your heart rate for a short period of time, recover and repeat.

Here’s an example: jog for one minute, then sprint as fast as you can for 30-45 seconds. Resume jogging for one minute and repeat. Do this for 10 to 15 minutes and you have a great HIIT workout. If you’re new to running, check out my 5 tips to get your running mojo.

What are some other great ways to incorporate HIIT workouts? Here are five HIIT exercises to maximize calorie burn:

  1. Burpees
  2. Sprints
  3. Jumping jacks
  4. Jump rope
  5. Jump squats

The best way to recover from these exercises is to walk, jog or march in place. The key is to bring down your heart rate. You can also vary your ratio — 1 minute HIIT and 1 minute...

Continue Reading...

Cardio is Hardio...Unless You Have a Goal

mindset workouts Nov 03, 2018

Cardio Motivation is Here!

You’ve heard of #squadgoals, well I have #quadgoals. Cardio is hardio so I need some motivation!

When you need to complete a certain amount of cardio each week, it can a drag. Currently, I need to complete 30 minutes of steady state, 20 minutes of HIIT (high intensity interval training) and then one day where I just run as fast as I can for one mile. Each session has its role, but sometimes the thought of cardio isn’t very motivating. I even wrote a post about getting back your running mojo if you’ve lost it.

That’s where a new goal comes in handy. I’ve been wanting to break my 5k time of 26 minutes for years. As I get older, it doesn’t seem to get easier. My dream PR time is 25:30, which means I need to run an 8:12 minute per mile pace for the entire race. Well, right now running a 10:15 pace for one mile feels painful!

So let’s go back to my cardio sessions and see how I can make my 5k PR goal happen, while also...

Continue Reading...

5 Last-Minute Holiday Fit Gifts for Fit Moms

misc Oct 28, 2018

Need ideas for what to get your favorite fit mom for Christmas or Hanukkah…or just because? How about some holiday fit gifts for yourself? Here are some of my favorite products that I use on a daily basis (and yes, some of these do include affiliate links):

  1. Fit Bit Charge HR 2
    I reviewed this product recently and I can’t say enough about how much I get out of my Fit Bit. There are benefits I totally forgot to include in my initial review, like the reminder to get up and move every hour. How great is that?? Plus, the vibrating alarm ensures you wake up without waking up your significant other.
  2. Escali Food Scale 
    Here’s how much I love my food scale: I run out and buy batteries if it so much as gives me a hint that the batteries are running low. I use this every.single.day. I bring it on vacation…yes, I’m obsessed with weighing my food! It’s the only surefire way to control your portions.
  3. Escali Weight Scale
    I’ve had this...
Continue Reading...
Close

50% Complete

Get tips, recipes and more right to your inbox.

I never sell or share your info. Pinky swear. ;)