Turkey Day Tricks and Tips

There are several things we can do to enjoy Thanksgiving without gaining weight and stressing out about the possibility of gaining weight:

1) Sign up for a Thanksgiving morning 5k race. (many cities will have a turkey trot or gobble wobble)
2) Get outside and mow and rake the yard before your company comes over.
3) Drink plenty of water it helps suppress your appetite
4) Eat slowly so your body can process when you are full. 
5) Take a long walk after your meal
6) Go outside and run around with the kids

Don't forget to think about everything you are thankful for including your health.  Because without your health it is difficult to enjoy the friends and family you are thankful for.

Have a great holiday!!!

-JUSTIN-

LiveFit 7 Fitness Training: Thanksgiving Day Calories For Thought

LiveFit 7 Fitness Training: Thanksgiving Day Calories For Thought

Thanksgiving Day Calories For Thought

We all want to enjoy our Thanksgiving dinner with our family and celebrate all the things we are thankful for!  According to smoothfitness.com here are some typical Thanksgiving dishes and what it will take to burn them off:

6 oz. of Turkey- 340 Calories (35 minutes on treadmill, 56 minutes on elliptical)
6 oz. of Ham- 300 Calories (31 minutes on treadmill, 49 minutes on elliptical)
1/2 Cup Green Bean Casserole- 150 Calories (23 minutes on treadmill, 37 minutes on elliptical)
1/2 Cup Stuffing- 180 Calories (18 minutes on treadmill, 30 minutes on elliptical)
1/2 Cup Mashed Potatoes - 150 Calories (15 minutes on treadmill, 25 minutes elliptical)
1/2 Cup Gravy- 150 Calories (15 minutes on treadmill, 25 minutes elliptical)
1/2 Cup Cranberry Sauce- 190 Calories (20 minutes on treadmill, 31 minutes on elliptical)
1 Piece of Pumpkin Pie- 180 Calories  (18 minutes on treadmill, 30 minutes on elliptical)

HAPPY Thanksgiving!

Megan

31 Day Challenge

31 Day Challenge is to keep your healthy lifestyle on cruise control through out the Holidays!  The Top 7 ways to enjoy the Holidays to the fullest are:

1. Move 30 minutes/day doing something!(keep your heart rate at a level where you cannot hold a convo)
2. Drink 12 ounces of water 30 minutes before every meal!(Drink half of your body weight per day)
3. Enjoy your ZZZ's at night:  7 hours per night
4. Visit or Call 5 people you care about and tell them how special they are to you
5. Inspire your friends and family to come workout with you!  Gift of Health : )
6. Treat yourself to something you love(Example:  Massage, Shopping, manicure, pedicure, hunting trip, carriage ride)
7. Tell your significant other how much you love them.

Have a Wonderful Thanksgiving!

Carl

Flex 'n' Run

Hello everyone!

I have been assigned a new class that I am super excited to conduct!  Some of you may already participate in the Flex 'n' Run class.  If so I invite you especially, but everyone else as well, to come join me on Thursday mornings to get your cardio in!  I will make this class as fun as possible and also make sure your getting benefits as well.  I especially encourage you to come if you have a race or running goal, I can help anyone from a 30+ years of experience runner to a person wanting to complete their first race (of any distance)!  Come prepared for a great workout and run!

See you Thursday morning!
Kenny

Happiness Formula

We all want to be happy, right?  Don't we all want to feel great?  We want exercise to help us lose weight or fight a chronic disease which makes us feel better.  Or we want to go dancing because its fun which makes us feel great.  Or we want to have a close relationship with God because it will make us feel love and secure!  Or we want to eat a steak and steamed vegetables because it makes us feel satisfied!  So ultimately we want a feeling!  So here is the magic formula for you:

Life Conditions = Your BluePrint = Happiness

Example:
Life Condition:
Spiritually: you have a close relationship with God
Career: you are helping people prevent disease (Personal Trainer)
Financial:  You make enough money to have a nice car, nice house, and travel
Personal: you have freedom and love
Relationships:  Close relationship with spouse
Health:  You are in great shape

Your Blue Print:  (what you want in life; your beliefs from childhood to now)
Must Match Your life condition to have ultimate happiness!

= Happiness!

If your blue print does not match your life condition or vice versa you need to examine your blue print and see what you need to do to change your life condition to make it in line with your blue print or vice versa!  It's never to late to make adjustments to your life!


And remember you Rock!


Reach your Personal Best EveryDay!


Carl

Exercise-a-thon

Saturday November 12th at 8:00am LiveFit7 Fitness Training will be holding our fall
exercise-a-thon.  The event will take place at the Trinity Center in Lake Charles.  The activities available include: free blood pressure test, heart rate training zone test, body fat analysis, deal of the day table, kickboxing, zumba, and pilates.  Center for Chiropractic and Rehabilitation will be there to conduct free spinal screenings, free 5-10 minute massage and stretch, and a free consultation. This will be a fun, exciting, and beneficial day for anyone who wants to celebrate health.  Come out and join us!

JUSTIN

Egg White Pizza

Ingredients:

5 large egg whites

Pepper

1tbsp water

½ cup no salt tomato sauce

½ tsp dried basil

¼  tsp oregano

¼ cup fat free ricotta cheese

¼ cup chopped bellpepper

¼ cup sliced mushrooms

1 ½ tbsp parmesan cheese

 Directions:

1. cook eggs

2. In another bowl whisk together tomato sauce, basil and oregano

3.  cover tomato sauce with ricotta cheese, bell peppers and mushrooms. Top with parmesan cheese. Cover pan and reduce heat until cheese is melted. Eggs whites are crust.

Calories 258, fats 8, sat 4, sodium 493, carbs 18, fiber 3, sugars 9, protein30, iron 2

Lisa

SOUND SLEEP

We need our rest to reach our personal best each day.  Here are a few tips to maximize the opportunity to recharge for the next day—

-Refrain from eating at least two hours before bed, especially carbs!  Your hunger hormones make you sleepier.

-Get your last workout 3-4 hours before bedtime- Getting your exercise will help you sleep but your body will have a harder time calming down if you try to sleep right after your workout.

-Skip the cocktail- alcohol may make you fall asleep but it can disrupt your sleep all night leaving you more tired in the morning.

-Keep it dark and silent in the room- close all blinds, turn off the television, put away the IPhone, laptop and even cover the light on your alarm clock!  These things can distract you and can cause anxiety, allow yourself to have a peaceful environment to rest in.

Happy Snoozing!

Megan

BEAT WORKOUT BURNOUT

As you start putting together your workout program it is best arrange your exercises starting with the largest muscle groups (like your legs, back) follow up those exercises with smaller muscle groups such as (arms, abs). Once you have your muscle groups order down, start doing compound movements, using more than one joint (squat + overhead press) and isolation moves using only one joint (like a leg curl or extension); compound moves go before isolation moves.

WHY???? The ACSM says that this method allows for you to perform more intense exercises before your neuromuscular system is fatigued.

Hope this exercise tip comes in handy when putting together your routineJ

Lisa

Benefits of a Stong Core

Think of your body as a bridge—if the center of the bridge is weak and broken the rest of the bridge isn’t going to be able to stay up and will fail all together.

Your core is not only your abdominals, but also your pelvis, lower back, and hips.   Successful athletes need a strong core to peak at their performance.   However, you also need a strong core for everyday health.   Too often lower back pain and bad posture are attributed to a bad back when in fact; they are commonly caused by a weak core.  Strengthening you core- will prevent back problems, help posture and balance, and can increase performance in lifting, walking, running and biking. 

Some basic core exercises include:  Bridging, Plank, Side Plank, Crunches, and Superman.  Many advanced exercises to improve your core are practiced in a Pilates class.  Come see me any time I will be happy to address any questions or help you with improving your core!  J

Happy Strengthening!

Megan