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Nobody loves football more than me and I actually know the strategy of the game more than the average Joe or Jane…..Pittsburgh has the better team and should win but let’s play the game and see what happens…..The New York “Football” Giants proved that last year!

Super Bowl day is a national holiday and with every holiday comes good food and drink….here are a few “nutrition and exercise rules” to follow since deprivation is not the sensible way to go:

1. Stay active during Super Bowl Sunday…try a good ‘ol touch football game or walk as much as possible. Housework always works too!

2. Workout on Saturday and Monday for sure! You need “bookend workouts” around Super Bowl Sunday!

3. Go light on the sauces and dips….they are loaded with calories and fat. The same rule applies to eating desserts.

4) Stick to your normal meal plan as much as possible. Go back to your normal nutrition on Monday! Don’t skip work on Monday

5) This rule always applies to any day—if its fried, let it slide!

6) Alcohol has calories too—7 calories per gram to be exact. Don’t tank it too much!

7) Drink lots of water and you will eat less.

Have fun!

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Sports Fitness Hut Blog has been recognized by NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! It is an honor to be recognized by those in the health field! Afterall, health is number one for everybody—including athletes!

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I was reading this article today about a fad diet “Lose 18 Pounds In 4 Days”…..that’s just nuts and if you fall for that you will be sick and maybe hospitalized!

I have said this before so here it is again…..losing weight and burning fat is not the most important thing in your life (it improves the quality of your life)……television commercials try to make you feel that way because they are trying to sell you their quick weight loss program! Don’t buy in! These programs almost always lead you to yo-yo dieting and even more weight gain and frustration…

I have been writing all week about doing fitness the right way…..this method takes more time but the results will always be you have a “lean and toned” body—–PERMANENTLY IF YOU KEEP EXERCISING! So, slow down and do fitness right!

It is safe to lose about 2 pounds per week (on average) as a part of your exercise program. At the beginning of your program, you might lose more weight and then level off in later weeks. So, if you want to lose 30 pounds the right way, then expect it to take about 15 weeks. Your genetic makeup and adherence to your nutrition plan are two factors that could increase/decrease this time frame.

What is the right way to exercise? A combination of interval cardio exercise (3-4 days a week) and resistance training (at least 3 days a week) is a proven effective permanent fat loss/weight loss duo. Resistance training will cause the majority of your weight loss to be fat-mass loss (increasing lean mass at the same time) and it will also speed up your metabolism.

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Keeping track of things helps you see where you have been and what you need to change……doing things haphazardly will give you haphazard results…..this definitely applies to what we eat, how much we eat, why we eat and when we eat. SO, START THE NEW YEAR OUT RIGHT BY WRITING DOWN WHAT YOU EAT IN A FOOD JOURNAL……some of you already journal what you do on a daily basis so just add food to your journaling!

Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal! By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat!

Don’t underestimate this important step!

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Many of you are pretty much on vacation after today so here’s a few tips to navigate through the “food minefield” until January! I always say, “don’t skip your workouts!” If you skip too many workouts, your “downslide” starts to happen fast and the weight can pile on in a hurry! Don’t let a good year of workouts “go to pot” during this 2 week holiday stretch! You can easily put on 20 pounds if you’re not careful…..or, you could maintain the weight loss and fat loss you’ve worked so hard to attain. Good workouts can cover alot of eating mishaps!

You might need to be creative but there are many things you can do to keep yourself fit during the next 2 weeks:

1. First, keep your normal workout schedule as much as possible. There’s no substitute for doing your workouts.

2. Take advantage of every opportunity to walk instead of ride. This one tip should be used all the time. It makes a huge difference in your fitness. When I used to work on The University of Texas campus, it was not unusual for me to walk up to 2 hours in a day going to different departments….and, there are alot of hills here, so that made the exercise that much better. I didn’t think of it as exercise until I stopped working on campus. I soon realized that I had to take more time for “exercise”…..walk, walk, walk every chance you get.

3. Walk for 30 minutes after meals….another great tip to practice year-round.

4. Bike instead of driving your car. See numbers #2 and #3.

5. Exergaming works just fine. Wii fit games are fun and you can go on for hours without realizing how much time you can spend on these games. I’m sure you know someone with a Wii console!

6. Stick to your normal nutrition plan as much as possible during this 2 week Christmas-New Year’s stretch.

7. You have heard this before: alcohol has calories too—7 calories per gram to be exact. Don’t tank it too much!

8. Don’t spend all of your time eating! Walk around the mall for a couple of hours, walk the pets everyday, play flag football, rake all those leaves in your yard, etc.

9. Drink lots of water and unsweetened tea. No sugary drinks! Sample desserts instead of eating first and second helpings.

Do you need help with meal planning? Don’t wait until January to do something about your eating habits! Start taking steps now!

Take advantage of a FREE Nutrition Assessment and FREE 7-Day Meal Plan to help you reach your fitness goals!

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Yes, I said Thanksgiving Week! The holiday spirit really starts this week—Thanksgiving week! Enjoy the family and THE FOOD! Just plan your meals and keep exercising (emphasis on exercising)….good workouts can cover alot of eating mishaps!

Anyway, there’s no reason to make yourself miserable by “hating to eat” or “binge eating.” Personally, I’m going to eat pretty much what I want on Turkey Day…I’m also going to workout morning and late evening….it’ll be “a wash” at worst as they say.

You can come up with your own strategy but here are a few pointers to get you through Thanksgiving week:

1) Don’t stop or slack off on your exercise program! And, if you aren’t exercising, this would be a great time to start.

2) Try to at least maintain your pre-Thanksgiving weight during the long holiday week.

3) Go easy on the food condiments and other sauces. They are loaded with calories.

4) Stick to your normal nutrition plan as much as possible during the long Thanksgiving holiday.

5) This rule always applies to any day—if its fried, let it slide!

6) Alcohol has calories too—7 calories per gram to be exact. Don’t tank it too much!

7) You don’t have to eat until you are stuffed! Just eat enough to satisfy yourself.

Don’t spend all of your time eating on Thanksgiving Day! Walk around the mall for a couple of hours, walk the pets everyday, play flag football, rake all those leaves in your yard, etc.

9) Drink lots of water and unsweetened tea. No sugary drinks! And, allow yourself one dessert (or a sample of a few) on Thanksgiving Day.

10) On Thanksgiving Day: start your day with a workout and toward the end of your day take a long walk in the park.

Be safe!

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You don’t have a plan?…..you’d better get one or you could come out on the other side of the holidays not looking or feeling too well….

You see, that’s what it means to make a lifetime commitment to fitness. Fitness just becomes a natural part of your life—no matter what time of year it is! There’s plenty of ways to enjoy the holidays and still “get in” your exercise. And, you can “reasonably follow” your nutrition plan and still eat enough of holiday goodies. Just be creative like:

1) exercise during your favorite T.V. show….each T.V. show is at least 30 minutes,

2) take a brisk 20-30 minute walk at some point during the day,

3) matter of fact, walk as much as you can (Americans definitely ride too much to places they could walk to),

4) take advantage of the holiday season and use heart-healthy spices like cinnamon, peppermint and ginger to flavor food (instead of high-calorie, fattening sauces and dips),

5) hold to your regular workout schedule at least 90% of the time during the holidays,

6) be sure to keep your daily food journal during the holidays—don’t let November and December become one long eating binge,

7) keep in contact with your accountability partner during the holidays,

commit to fitness now—don’t wait until January,

9) exercise while your kid practices her or his team sport (its boring to just sit there anyway), and

10) its not rocket science—just stay active and eat sensibly during the holidays! Come up with your own creative ways to stay fit.

For the last article in this series, my best of nutrition tips for health and fat loss….

77. Eat breakfast…..momma was right! I ate alot of oatmeal for breakfast growing up. She didn’t say it was good for me……she just said eat it! A good healthy breakfast gets your metabolism kicked off for the day.

78. Eat small meals every 3-4 hours to keep up your energy and to keep your metabolism humming along.

79. Plan and pack your meals for the day. This way, you are more likely to stay with your nutrition plan.

80. This rule always applies to any day—if its fried, let it slide!

81. Alcohol has calories too—7 calories per gram to be exact. Don’t tank it too much!

82. Carbs are not your enemy! They are your body’s preferred source of energy. Just eat the right kind—like fruits, veggies and whole grains.

83. Eat protein with every meal. Protein helps you feel fuller for a longer period of time and repairs your muscles after a tough workout.

84. Don’t skip your post-workout meal. It is important to help your body recover from intense exercise (especially weight training). You don’t have to eat immediately after your workout (if you want to eat immediately after a workout, YOU DIDN’T WORKOUT VERY HARD)! There is a 45 minute to 1 hour “window of opportunity” where replenishing your body’s fuel (carbs, protein, fats) will optimize your tissue’s repair and growth. If you miss this “window of opportunity” it is gone forever. A carb/protein shake will work well.

85. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal! By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat!

86. Find out your basal metabolic rate (amount of calories you would burn if you did nothing all day). You will use this rate to set the amount of calories you need each day to maintain a caloric deficit (burn more calories than you consume).

87. Drink water and unsweetened drinks (like tea) most of the time.

88. Add volume to your diet (eating wet). Eat as many foods as you can with high water content/low calories. Foods such as fresh fruits and vegetables are examples. These types of foods help you to feel fuller (satiety) while eating fewer calories. For instance, grapes with the same caloric amount as raisins will provide more satiety and theoretically help you eat less the rest of the day. Other good foods would be whole grain pastas, rice, whole grain breads and cereals, soups, salads and skinless white chicken/turkey.

89. Don’t starve yourself (severe calorie restriction)! This will only encourage your body to store fat because it thinks you are starving. Eat small meals every 3-4 hours to keep your body energized and to keep your metabolism humming!

90. Forget the quick weight loss gimmicks (they lead to yo-yo dieting and even more weight gain)! There are no quick solutions to permanent fat loss and weight loss. Change your eating habits permanently!

91. Eat foods as close to their natural state as possible. So, a baked potato is more healthy than french fries. And, we could add foods like whole grains, nuts, brown rice, fish, lean meats, etc.

92. Try not to eat foods stored in a box or bag. These foods are usually loaded with trans fats and saturated fats.

93. Eat with a purpose—DON’T JUST GRAZE.

94. Don’t assume that LOW-FAT means LOW-CAL—Read the Label.

95. DON’T EVER SUPER-SIZE YOUR FOOD ORDER!!

96. Skip dessert, eat a small portion or split it with someone.

97. Go easy on the condiments. Sauces, dips, ketchup, mayo and toppings are loaded with calories.

98. Try to stay on your normal diet during the upcoming holidays! Don’t make Thanksgiving through January 1 one long eating binge!

99. Stick to your meal plan at least 90% of the time and you should be just fine (provided you are sticking to your exercise plan).

100. When in doubt, always exercise, eat fruits, veggies, whole grains, raw nuts and drink water.

There you go…..100 fitness and nutrition tips for you (and me)!

Keep your FOCUS! Have a great weekend!

Click here to see all 100 Tips!

After 100 years of weight loss history, doctors and fitness professionals agree that the best solution for fat loss and weight loss is proper nutrition and regular exercise.

How about common sense? Name one thing in life worth having that didn’t take alot of hard, smart work? Is your health worth the hard work? Don’t look for shortcuts….here’s a few tips on diets, etc.

1. I don’t recommend any diet that omits one of the macronutrients (carbs, protein, fat). Your body’s metabolism needs all 3 macronutrients to work efficiently.

2. The various “body organ cleansers” out there on the market are not the key to your fat loss and weight loss…..regular exercise (weight training and interval cardio) and good nutrition are your tickets to a permanent lean and toned body. Use the cleansers if you want for cleaning you out I guess. Just remember that healthy foods such as fruits and veggies also play a role in keeping your body clean (and alot less expensive)!

3. Along the same lines, there are no magic pills, powders or creams that will give you a permanent lean and toned body.

4. Again, forget the fad diets and make the commitment to a lifetime of good nutrition.

5. Set your daily calorie intake based on your basal metabolic rate and your activity level. This way, you won’t eat too much or too little. Maintaining the right amount of calorie deficit (burning more calories than you consume) is the key to burning fat and losing weight.

Keep your FOCUS…..

Need more exercise and nutrition tips? Subscribe to my weekly Fat Blaster eNewsletter and get a FREE 4-week Fat Blaster workout and 2 Fat Blaster eBooks (Her Fitness Hut’s Fat Blaster Guide for Women and Blast the Fat, Have a Lean Body for Life)!

Changing lifetime eating habits can be overwhelming! Its hard to change something that you like to do….even if the change is for the better! Some people are able to make major nutritional changes “cold turkey.” Some of us need to take baby steps. More of us fall into the latter category. Here’s a few pointers:

1. Add foods to your menu that you like. You are more likely to stay with a menu loaded with foods you like. I am amazed at some of the “healthy menus” in some magazines! Do people really eat that stuff! Find healthy, nutritious foods that you like and get rid of the foods that are bad for you (interpreted “adds fat to your body“).

2. If you eat a “cheat food” one day, its not the end of the world. Just exercise a little harder that day….and get back on your menu track ASAP! If you stay with your nutrition program 90% of the time, you will do just fine.

3. A good tactic to use: challenge your accountability partner to “eat-no-bad-food days or weeks.” That way, you keep each other in check.

4. List in your food journal items you will not eat/or severely limit like: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise, etc. Right next to that “bad food list,” write down good food items you will replace them with like: whole grain breads, whole grain cereals, oatmeal, almonds, walnuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard, etc. Remember, make a list of foods you like. This replacement tactic works well.

Keep your FOCUS…..

Many times, you don’t reach your goals because you lose FOCUS! Over the next few months, I will help you stay FOCUSED on your health and fitness goals. I will do this by staying FOCUSED on particular subjects for 2 weeks, starting with your eating habits.

In America for sure, we are kings and queens of “too large” servings of food and that’s without even “super-sizing” anything! Here are 3 tips to get this series started:

1. If I eat a serving of oatmeal and an apple for breakfast, that’s good. If I eat 5 servings of oatmeal and 2 apples for breakfast, that’s too much even though I’m eating food that is good for me. When I played football in college, that was not too much food because of the rate at which I burned calories in the weightroom and at practice. It doesn’t help to burn 600 calories exercising if you later eat 1000 calories! It is better to eat 4-6 small meals a day to keep your energy and blood sugar levels steady. So, portion size is a big problem for many people.

2. Don’t graze during the day! With the holiday season right around the corner, grazing can become a huge problem! Grazing is eating haphazardly and often between meals. This often leads you to eat high-calorie foods and junk foods. Schedule your snacks between meals with healthy foods like fruit, almonds and low-fat yogurt.

3. Keep a food journal. Research has proven that you will have a better chance of succeeding with your nutrition plan and fat loss if you keep a food journal! By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat!

Get started today sharpening your focus on eating better! I will help you do that….see you tomorrow!

Be sure and visit my new site, Your Fitness University, where you can get help with your nutrition planning!

Need more exercise and nutrition tips? Subscribe to my weekly Fat Blaster eNewsletter and get a FREE 4-week Fat Blaster workout and 2 Fat Blaster eBooks (Her Fitness Hut’s Fat Blaster Guide for Women and Blast the Fat, Have a Lean Body for Life)!