Sunday, December 19, 2010

Fat Secret....shh!

Alright! New Years resolution time is right around the corner so we might as well start now or at least get ready! How many of you keep a food log? How many of you exercise but aren't seeing a difference in your body? Eating right is crucial to getting to your goal. Trust me...I trained for a marathon but ate whatever I wanted so I wasn't looking too different by the time the race was over. Keeping a food journal is a great way to stay on track. I had one of my clients start doing this is and she was shocked at the amount of hidden calories she has throughout the day from lattes and tea. It was also eye opening to see her intake of water. During these colder months it's easy to skip the water...but try to get your 64 oz in.

If you like writing things out you can buy a journal or print this out http://www.personal-nutrition-guide.com/support-files/weekly_food_diary.pdf


If you like logging online my favorite site is http://www.fatsecret.com or http://www.loseit.com

Remember be honest! Only you are seeing this....well unless you want to have someone check up on you. I can see my friend's food logs on fatsecret. And start with small goals. Some people get overwhelmed when they try to change everything at once. So start by hitting your water goal or having a healthy breakfast. Make small changes and let your body adjust to them before moving on to the next goal. Life is too short! So don't beat yourself up if you have a glass of egg nog :-) Happy Holidays!!!

If you're in the NW suburbs come take my Zumba class Xmas Eve morning at 10:45 am! xoxo

Monday, December 13, 2010

Oh the weather outside is frightful!

Although it's not officially winter yet it definitely feels like it! With the snow and the 11 degree weather I understand not wanting to drive out to the gym. But there are some exercises you can do at home. Of course I always recommend Jillian Michaels' DVDs because they get your heart rate up and give you a total body workout. You can also make up your own workout! Squats, lunges, pushups, dips, planks can all be done with your own body weight. So put on some music and get moving!!

Sunday, December 5, 2010

The Holiday Season is here! Some tips to avoid weight gain!

I can't believe it's already December 5th. I need to start writing in my blog more often! A lot has happened since I last wrote. I now have a new job! Well I'm still a trainer but I am at the Wellness Center in Arlington Heights. I love it there!! So many positive people surround me each time I walk into the building.
So what are your holiday plans? How are you going to prevent holiday weight gain? I read that people gain an average of 7 lbs between Thanksgiving and New Years Day! That's a lot for a short person like myself so I'm not about to let that happen and neither should you.
Here are some suggestions/tips for you:
Start a food log and be completely honest! Yes I had 3 hershey kisses today but let's keep it at just 3 and not 10. To stay in check a couple of my friends and I are going to show each other our food logs twice a week. We are just writing what and when we are eating.
Plan your workouts! It's easy to put off exercise when it's cold and snowy outside. So try to find a couple times a week that you can get to the gym and put it in your schedule. I recently ran out of time to do my strength training but now that my scehdule cleared up I'm penciling it in so I don't have an excuse to slack off.
Find an exercise you like!! I love love love Zumba!! So I'm going to take a few more classes this month. I've also started taking classes with my friends at Flirty Girl Fitness in Chicago. This gives us a chance to catch up and spend time together and it doesn't revolve around food!
Bring your own healthy recipes to your holiday events. I made a Hungry Girl lowfat pumpkin cheesecake for Thanksgiving and it was amazing!
Never starve yourself before a holiday meal...that usually results in bingeing! So still eat your breakfast, lunch and light snack if your big event is in the evening. Protein is key to making you feel full and keeping you full longer so make sure you eat lots of it :-)
And last but not least remember what the holidays are all about! Our society places such a huge emphasis on having delicious food at every social occassion, but we should think about volunteering and feeding people less fortunate.
Start new traditions with your family and friends! Stay in the moment! Happy Holidays!

P.S. When in doubt buy a new workout video to do at home! Then you really have no excuses!


Monday, September 27, 2010

Fall is officially here!

I can't believe summer is really over! This is my first fall in 4 years so I'm on a mission to make it a fun one! First and foremost let's all make sure that we stay active even if it means signing up for my Zumba class or something in your neighborhood to keep you consistent with your workouts! Let's try to get in better shape now so when January first rolls along we a new resolution that doesn't involve weight loss or jean sizes! Make sure to take some time out of your busy days to look at the leaves changing colors and take a deep breath of the crisp fall air. Find a fun pumpkin recipe that's relatively healthy to cook up and enjoy! I just made Trader Joe's pumpkin pancakes and they were delicious! Try not to have millions of pumpkin spice lattes although they are so addicting. My goal is to embrace this new season and I hope you do too!

This blog is just a random fall post but I just wanted to write a little bit. I have lots of changes happening in my life and I'm ready to start training privately. Let me know if you need a trainer and check out my website http://www.wix.com/shapeupwithalison/alisonb

Happy Autumn!

Thursday, September 9, 2010

Clean Eating

How many people exercise day after day but aren't getting the results they would like? Do you ever look around at the gym and see people working really hard but they look the same week after week? I know first hand that if you don't change your eating habits you won't get the results you want. I trained for a marathon but thought that was an excuse to eat whatever I wanted...needless to say my weight stayed the same.
So what is clean eating? Clean eating is staying away from processed foods! It's pretty much as simple as that. If the label has tons of strange ingredients in it...stay away. After getting back from LA I've decided to revamp my eating habits. The key to clean eating is finding healthy foods that you enjoy. And slowly incorporate foods you don't enjoy but are super healthy....that would be broccoli for me! Another key to eating healthy is always having your healthy foods and snacks ready to go. It's as simple as preparing chicken breast, putting almonds in baggies, or just making sure you make the time to go to the grocery store. So here's to eating clean!! Start today!


Sunday, August 29, 2010

Favorite hungry girl breakfast recipe!

So this summer I've had lots of family in town for my sister's wedding. Well I discovered an amazing healthy french toast recipe that I had to share with everyone!! I made it for my running buddy after our 10 mile run, the bridesmaids the day of the wedding, and then my family of course. The Hungry Girl cookbooks are amazing. It's junk food made healthy and tasty! Enjoy!

http://www.rachaelrayshow.com/food/recipes/hungry-girls-jammed-cheese-stuffed-french-toast/

Sunday, August 22, 2010

Skin Cancer is no fun!



I had a mole on my head a little over 4 years ago and went to a dermatologist because it grew and was pink. The Dr. removed it and said things were fine but then I got a call saying I had basal cell skin cancer. I ended up having Mohs micrographic surgery to make sure that all the cancer was removed. I think this happened to me because I was moving to California and needed a reminder to wear SPF every time I went into the sun. I just wanted to write today to get my blog up and running again and to remind people that it's important to wear sunscreen even in the fall, winter, and spring. Today I went to buy a daily moisture lotion with SPF in it and found that there weren't a lot of options. I went with the Lubriderm because it doesn't have much of a scent and it's not too oily at all. I wish that there were more lotions with SPF in them, I'm sure there will be more one day. So don't forget to lather up this fall! And stay away from tanning beds!! Lots of love! <3

Saturday, June 5, 2010

3500 Calories = 1 lb!



Losing weight is all math!! I've found that there are tons of different theories on losing weight. Eat 6 times a day, drink lemon juice/cayenne pepper, low carb diets, etc...so which is the right way to lose weight? I think everyone is a little different when it comes to weight loss and we all have different trigger foods. But it all comes down to math. 3500 kcals is equal to 1 pound. So what do that mean? To lose weight you have to burn more calories in a day than you eat. You can calculate your basal metabolic rate at this site http://www.bmi-calculator.net/bmr-calculator/ from there you just figure out your activity level and how many calories you need to maintain your weight. So to lose weight you can subtract 500 cals a day (to lose 1 lb a week) or you can subtract less than that if you are adding exercise in. Weight watchers, Jenny Craig, South Beach...all of these diets work because you're consistently eating less than you were eating pre-diet. So I'm done listening to some of my coworkers telling me to eat more! I wasn't seeing resuls that way and since I've started track my calories I've lost 1.5 lbs. Time to get a workout in :-)

Sunday, May 16, 2010

I was born to run...

I actually enjoy running....it's my time to listen to music, reflect on my life, and get my heart rate up! I ran the Rock N Roll Marathon in San Diego back in June of 2008. In March I signed up for the Rock N Roll Half Marathon in Sweet Home Chicago and can't wait to run it August 1st. I've decided that one of my goals is to run all of the Rock N Roll races. There are 14 races in 14 different cities and after August 1st I'll only have 12 left to run :-) Check it out... http://runrocknroll.competitor.com/
I just wanted to write and share my goal with everyone. I love running and traveling so I might as well combine them and run races in cities I've never visited. What activity makes you happy?

Sunday, May 9, 2010

My new love!

Everyone knows that I have two passions...teaching dance and helping people with their health and fitness goals. Well this weekend I discovered Zumba. The park district I teach at wanted to offer a Zumba class in the fall so I said I'd get certified to teach it. I attended the workshop blindly, not knowing what Zumba really was....I just knew it was supposed to be a "dance party." Our workshop began with a Master Class from Jani Roberts. Insane!! Her energy was through the rough which made the whole class give back 100%. I think the best part about Zumba is that there is no verbal cueing...it's all based on listening to the music and following along. I also love that it's such a stress free and fun environment, if you can't get a step it's not a big deal, just do your own thing and have fun. And one more bonus...I burned 500 calories in an hour and it didn't even feel like I was doing work..(unlike my miles I log on the treadmill) I can't wait to being teaching and sharing my love for dance and fitness. This summer I plan on doing a free class in the park just for fun and to give you a taste of it so I'll keep you all posted!

Friday, May 7, 2010

Who likes flaxseeds?

So I decided to spend my Friday night making homemade protein bars....I know you're jealous. Tonight's recipe called for flaxseed meal. I've had flaxseeds in my fridge for weeks but finally had a recipe that forced me to use them. This made me wonder....what are flaxseeds and why are they so good for me?

Flaxseeds are a little bigger than sesame seeds and they have a hard shell that is usually a golden brown. The flavor is quite interesting...they taste a little nutty. Unground flaxseeds have a slight crunch to them but to absorb the nutrients you actually have to turn them into a flaxseed meal. I stuck my flaxseeds into the coffee grinder so I could add them to my recipe. Flaxseeds are a great source of omega-3 fatty acids and are high in fiber. You can add them to cereal, baked, goods, breakfast shakes, or even on vegetables. I'll let you know how the protein bars turn out :-) And don't be afraid to give flaxseeds a try!

Wednesday, May 5, 2010

So disappointed in Chicago....

I just went to check my email and found myself reading an MSN article about fattest cities. To come up with their results they calculated the percentage of people who are overweight, have type 2 diabetes, have little activity level, and the number of people who ate fast food 9 times or more in a month. I'm sad to say that out of 90 cities Chicago placed 22nd and received a D+ grade. How can we change this?? I'm sure a lot of it has to do with us hibernating in the winter, but really think about your life.... How many times did you eat fast food last month? And how many days a week are you really exercising? It's time to make a change! I want everyone to try to do at least 30 minutes of exercise for 5 days this week! Let's also prepare more meals from home...this will help you save money and calories. We can all get healthier together! Come on Chi town!

Tuesday, May 4, 2010

May Weight Loss Challenge!!!

So summer is just around the corner and after talking to one of my clients I've decided to help motivate everyone with a little challenge. If you're interested in participating you have to send me an email to shapeupwithAlison@gmail.com with your current weight. Then I'll check in with you mid month to see your progress. On June 1st I'll have you email me your final weight and then calculate your percentage of weight lost. The person with the highest percentage will be the winner of our fun little competition which means you'll get a free training session with yours truely and a gift card to Trader Joes :-) Hopefully this can jump start your weight loss or help any of those who have been in a rut. I'll send an update mid month with who's in the lead :-) Remember eating right is 70% of getting to your goal, but also make sure to exercise at least 3 times each week. I'd love for everyone to lose around 5 lbs this month :-) If you need any help or have any questions remember I'm always here for you! Best of Luck!!!

Friday, April 30, 2010

Have you been eating your fruits and vegetables?

Think about what you ate yesterday.....

Did you get in your 5-13 servings of fruits and vegetables? I know that seems kind of crazy but did you eat at least 5? This is actually something that I struggle with and am working to improve so I wanted to get everyone on board with me. Just for today try to have at least one fruit or vegetable with each meal and snack you eat. I honestly dislike a lot of vegetables but I know the health benefits from eating them so here goes nothing.... Let me know your favorites :-)

Tuesday, April 27, 2010

Elena's Birthday

Don't have much time to write today because it is a special day! One of my best friends from when I was a kiddo just had her first child today. Elena Marie was born around 2:45 am and weighed 5 lbs 9 oz. Kristin is a rockstar and I'm so happy that her and her adorable little baby are both healthy. Holding a 12 hour old little person was incredible and I can't wait to watch her grow and spoil her lots!! Lots of love to all the Mothers out there! And Happy Birthday Elena!!

Sunday, April 25, 2010

Exercise of the day!

Let's start the week out right with an ab exercise!! Summer is right around the corner so let's work on our core. Get into a pushup position (not on the knees ladies), tighten you stomach, legs, and bottom and just hold this position for 30 seconds to 1 minute depending on your current fitness level. Make sure you keep your body in a plank position...don't let your hips creep up. Rest for 30 seconds and repeat for a total of 3 plank holds :-) Wasn't that fun?

Saturday, April 24, 2010

Recipes!

So my favorite recipe books are Lisa Lillien's Hungry Girl cookbooks. If you enjoy blueberry muffins you have to try this one!

http://www.hungry-girl.com/chew/chewdetails.php?isid=1552

Enjoy :-)

The most important muscle in your body....

Today I received my trophy!! You’re probably wondering what I’m talking about but I recently purchased a Polar FT60 Heart Rate Monitor and I’ve become a little obsessed with it when I exercise. This training computer checks to see where your heart rate is when you start and then gives you a program for the week based on 3 heart rate zones. This past week I had to spend 7 hours and 5 minutes exercising, which allowed me to burn 2800 calories.

So what are the benefits of knowing your target heart rate? Well you can measure your intensity accurately and safely. This can keep you from over or under training. Using a heart rate monitor is scientifically the most accurate method of measuring calories burned during your workout. Sorry but the numbers on the cardio machines aren’t accurate…you probably didn’t burn 400 calories during 30 minutes of walking. Keeping track of your heart rate also allows you to see if you are improving or not. Finally, exercising with a heart rate monitor allows you to really exercise smarter!

So what are these heart rate training zones and how do we find them? It’s best to find out your anaerobic threshold and calculate your maximum heart rate from that number. According to Mosby’s Dictionary of Complementary and Alternative Medicine, anaerobic threshold is defined “at increasing speeds/intensity levels the point above which the muscles derive their entergy from nonoxygenic rather than oxygenic sources during exercise. The body can only operate above this threshold for a short period of time, such as when sprinting, before lactic acid builds up in the muscles.” Once you find your AT, your maximum heart rate is on average 12-15 beats higher than your AT number. Once you know your maximum heart rate you can calculate each training zone.

Zone 1 – Light zone – 60-70% of your maximum heart rate – this zone is good for weight control and improving your aerobic fitness. In zone 1 fat is the main energy source. Zone 1 is your base and training in this zone helps build endurance.

Zone 2 – Moderate zone – 70-80% of your maximum heart rate – this zone is faster than zone one but uses carbohydrates for an energy source. You are still aerobic in this zone and training in zone 2 helps improve your cardiovascular fitness.

Zone 3 -Hard zone - 80-90% of your maximum heart rate – in this zone your are breathing heavily and feeling a little fatigued. Training is zone 3 takes you toward your anaerobic threshold. It significantly improves your fitness and performance but you don’t want to spend all your training in zone 3 because you start to use proteins as an energy source which decreases your lean muscle mass. And the more lean muscle you have the more calories you burn!!

So back to my trophy…my polar ft60 gave me a program based on my current level of fitness and then I trained properly in each zone to assure that I was getting a good workout and not over or under training. I recommend that everyone have some sort of heart rate monitor so you can start training the most important muscle in your body!

Shape up with Alison

It is time to get serious! I have a passion for health and fitness and I need to share it with the world. With childhood obesity more than tripling over the last 30 years and heart disease being the leading cause of death I need to do whatever I can to educate and train people so we can get our country healthier! Each day I will share a recipe, fitness tip, current event, or even a random question that I get asked at the gym. I look forward to helping you get healthy!!