A couple of other tips & tricks from Monique Hollowell at LaFemme Mobile Gym (yes, it's a plug, but maybe nachos with all the trimings for lunch every day wasn't the best idea).
1. Go Fitness First. When choosing a place to stay, make sure the facility has a fitness center or free passes to a local nearby gym. This will keep you accountable to work out while on vacation.
2. BYO Snack. Pack your own snacks or stop at a grocery store to stock up on healthy snack foods in between meals. This will prevent eating candy, chips, sodas and extra calories.
3. Refrigerator and Microwave Please! Make sure you have a refrigerator in your hotel room to store fruits and vegetables, healthy snacks and any meal leftovers.
4. Menu Savvy. Always choose healthy and low calorie first! Leave the extra calories for any desserts or alcoholic beverages you may consume.
5. Your Daily Flush! Consume at least 64 oz. of water a day. While on vacation we tend to dehydrate fast from the air travel, high sodium food and increase in alcoholic beverages. Water helps your digestive system and energy levels stay on the right track.
Showing posts with label Monique Hollowell. Show all posts
Showing posts with label Monique Hollowell. Show all posts
Thursday, March 31, 2011
Saturday, December 18, 2010
Santa's Favorite Foods
Well, this is not marketing, but I thought this was great information to share. Did you know that the average person gains 7 – 10lbs. between November 1st and January 1st? This is attributed to extra calories from holiday gatherings and being dissuaded from outdoor exercise due to cold winter weather … basically, people are eating more and burning less. According to fitness expert Monique Hollowell, CEO of Lafemme Mobile Gym there are easy tips you can follow to enjoy the holiday festivities without gaining the “holiday 10”.
1. Eggnog. This great tasting drink is one of our favorites, but packs many calories … approximately 257 cal for 3/4 cup! Still enjoy yourself and lighten it up with a low calorie and less fattening eggnog. For example: use low fat milk vs. whole milk or cream, use more egg whites and fewer egg yolks!
2. Your Merry Cocktails. Let's keep it light this season by choosing our 'better bad choices' of spirits. Try to skip the margaritas and many other mixed drinks that pack the calories. Chose a champagne, wine spritzer, red wine or sparkly mixers like gin and tonic!
3. Move more not less. It’s that cold time of the year when we want to hibernate and move less … but not this season! Park further away when you go shopping, take the stairs and not the elevator, take an extra walk/bike ride in the brisk winter air, take your clothes off the treadmill and walk for 30 minutes while watching your favorite holiday show!
4. Candy Canes. Yum, yum, and refreshing ... but a medium size packs about 14g of sugar! During this season, do not eat the full candy cane at once … share with a friend or consume over a few days.
5. 10 minute Winter Workout. Commit to at least 10 minutes a day to burn off those extra holiday calories. Run in place for 2 minutes, Jumping Jacks for 2 minutes, Body weight Squats for 2 minutes, Push-ups for 1 minute, Hallway walking lunges for 1 minute, Seated tricep dips for 1 minute and do a Core plank for 1 minute.
6. Healthy Winter Stews. Get in your lean meats and fresh veggies with a great pot of heart healthy stew. They are warm, satisfying, less expensive and are great way to satisfy your winter cravings a healthy way!
7. Try Squash variety. Winter squash is a great choice this season. It is packed with Vitamin A and folate! Utilize the variation of squash for a fantastic winter dish, you can grill them, bake them, or eat them raw!
8. Something is better than nothing. Who cares if you cannot get your full 1 hour gym workout in over the Holiday… just increase your intensity and lessen your time. During this season an 'all out' 20 minute workout can be better than a long 1 hour work out.
1. Eggnog. This great tasting drink is one of our favorites, but packs many calories … approximately 257 cal for 3/4 cup! Still enjoy yourself and lighten it up with a low calorie and less fattening eggnog. For example: use low fat milk vs. whole milk or cream, use more egg whites and fewer egg yolks!
2. Your Merry Cocktails. Let's keep it light this season by choosing our 'better bad choices' of spirits. Try to skip the margaritas and many other mixed drinks that pack the calories. Chose a champagne, wine spritzer, red wine or sparkly mixers like gin and tonic!
3. Move more not less. It’s that cold time of the year when we want to hibernate and move less … but not this season! Park further away when you go shopping, take the stairs and not the elevator, take an extra walk/bike ride in the brisk winter air, take your clothes off the treadmill and walk for 30 minutes while watching your favorite holiday show!
4. Candy Canes. Yum, yum, and refreshing ... but a medium size packs about 14g of sugar! During this season, do not eat the full candy cane at once … share with a friend or consume over a few days.
5. 10 minute Winter Workout. Commit to at least 10 minutes a day to burn off those extra holiday calories. Run in place for 2 minutes, Jumping Jacks for 2 minutes, Body weight Squats for 2 minutes, Push-ups for 1 minute, Hallway walking lunges for 1 minute, Seated tricep dips for 1 minute and do a Core plank for 1 minute.
6. Healthy Winter Stews. Get in your lean meats and fresh veggies with a great pot of heart healthy stew. They are warm, satisfying, less expensive and are great way to satisfy your winter cravings a healthy way!
7. Try Squash variety. Winter squash is a great choice this season. It is packed with Vitamin A and folate! Utilize the variation of squash for a fantastic winter dish, you can grill them, bake them, or eat them raw!
8. Something is better than nothing. Who cares if you cannot get your full 1 hour gym workout in over the Holiday… just increase your intensity and lessen your time. During this season an 'all out' 20 minute workout can be better than a long 1 hour work out.
Wednesday, November 24, 2010
Tips for Avoiding the 3500 Calorie Thanksgiving Day Meal
I have been doing personal training with Monique Hollowell, CEO of Lafemme Mobile Gym and I recently learned that the average Thanksgiving Day meal comes in at 3500 calories and you have to do 7 -9 workouts to burn that off. Yuck. I am honestly not going to be following the tips below and will probably opt-in for the workouts, but I want to share the information she passed on to me. According to fitness expert Monique Hollowell, there are seven easy tips you can follow to cut down on the calorie mass and still enjoy your holiday meal without tearing your hair out over what your scale is telling you the next morning.
1. Turkey Stuffing = Calorie No-No. Stuff the turkey with a great mix of quinoa and vegetables vs. dressing.
2. Natural = Naturally better for you. Enjoy the sweet potatoes natural flavor w/o the butter and brown sugar, add a fresh squeeze of orange or tangerine for extra flavor.
3. Lighten up your holiday beverages. Drink your holiday mochas w/o the whip cream, this will save you 80 kcals.
4. Cut down on the crust. Make a fantastic fresh fruit pie with top crust only. Leave out the bottom crust for less calories or vice versa.
5. Leave the fruit cakes and pecan pies alone! Choose a fantastic piece of pumpkin or sweet potato pie instead... its 250kcal less.
6. Kick the ice cream to the curb. Use a great holiday frozen yogurt or sorbet instead or have the fresh fruit and skip altogether.
7. Creamy = High Calorie … vegetables not exempt. Creaming your vegetables (i.e. creamed spinach) can end up contributing to 75% of your saturated fat for the day. Use low fat milk or cream cheese options as a substitute.
Have a Happy Thanksgiving!
1. Turkey Stuffing = Calorie No-No. Stuff the turkey with a great mix of quinoa and vegetables vs. dressing.
2. Natural = Naturally better for you. Enjoy the sweet potatoes natural flavor w/o the butter and brown sugar, add a fresh squeeze of orange or tangerine for extra flavor.
3. Lighten up your holiday beverages. Drink your holiday mochas w/o the whip cream, this will save you 80 kcals.
4. Cut down on the crust. Make a fantastic fresh fruit pie with top crust only. Leave out the bottom crust for less calories or vice versa.
5. Leave the fruit cakes and pecan pies alone! Choose a fantastic piece of pumpkin or sweet potato pie instead... its 250kcal less.
6. Kick the ice cream to the curb. Use a great holiday frozen yogurt or sorbet instead or have the fresh fruit and skip altogether.
7. Creamy = High Calorie … vegetables not exempt. Creaming your vegetables (i.e. creamed spinach) can end up contributing to 75% of your saturated fat for the day. Use low fat milk or cream cheese options as a substitute.
Have a Happy Thanksgiving!
Subscribe to:
Posts (Atom)
Posts
