It's getting cold again

Winter Woe: You're too comfy on the couch to break a sweat.

Fix-it trick: Don't settle on your sofa until you've completed your workout for the day. "It's a motivation killer," Baumgartner says. Change from your work clothes directly into workout wear -- skip the pj's! -- when you get home. Still can't peel yourself off the cushions? Stash resistance bands under the seat to remind yourself to get moving during commercial breaks. Or try the at-home, no-equipment routine that follows, from Mike Donavanik, a celebrity trainer in Beverly Hills. Do these moves during commercials rather than fast-forwarding and repeat the circuit until your show starts up again.

-- 15 squats

-- 15 push-ups

-- 15 crunches

-- 15 seconds of high knees

No excuses, please!

*copied from Mind, Body, Spirit, Fitness Magazine

Check your score

Yesterday I posted a self-check for evaluating your readiness to make a healthy (diet) lifestyle change.  I have your scoring guide today:  Numbers 1, 2, 4, 5, 7, and 9-give yourself one point if you answered "true" and zero points if you answered "false."  Numbers 3, 6, 8, 10, and 11-score zero for each "true" and one for each "false."

There are no right or wrong answers, but the higher your total score, the more likely you'll be successful.  If you scored 5-7 points, you may need to reevaluate your reasons for wanting to lose weight and how you anticipate doing so.
If you scored 4 or less, now is probably not the right time for you to take on a weight loss regime.  You might be successful initially, but will have difficulties working past the plateaus.

Find a source for new motivation:  get a subscription to a (reputable) health magazine, partner with a friend to help motivate each of you and share ups/downs of the process, take a step toward planning your calendar including exercise, get a three month gym membership, or hire a trainer to prescribe a training program to help you push through.

There is no time like the present to make something happen!  You've waited long enough!

Fit Tip

Take this Weight Loss Readiness Quiz to see if you are truly ready to make a change.  Answer true or false, and be honest!

1. I have thought a lot about my eating habits and physical activities, and I know what I might change.
2. I know hat I need to make permanent, not temporary, changes in my eating a activity patterns.
3. I will feel successful only if I lose a lot of weight.
4. I know that it's best if I lose weight slowly.
5. I'm thinking about losing weight now because I really want to, not becasue someone else thinks I should.
6. I think losing weight would solve other problems in my life.
7. I am willing and able to increase my regular physical activity.
8. I can lose weight successfully if I have no slip-ups.
9. I am willing to commit time and effort each week to organize and plan my food and activity choices.
10. Once I lose a few pounds, but reach a plateau, I usually lose the motivation to keep going toward my weight goal.
11. I want to start a weight loss program, even though my life is unusually stressful right now.

I'll post the scoring guide tomorrow so be sure and check back.

 

*Taken from American Dietetic Association, Complete Food and Nutrition Guide, 3rd edition

Delicious "cheat day" recipe

There's nothing better on a cold evening than enjoying a dinner of "comfort food."  We all have turned down such meals because of the high calorie, high fat content usually present.  Check out this "Eating Well" lighter version of fried chicken on your next splurge night and enjoy some comfort food with fewer calories to have to work off!

Servings: 4 servings

Prep: 20 mins

Total: 1 hr 35 mins

Ingredients

1/2 cup  nonfat buttermilk, (see Tip)

1 tablespoon  Dijon mustard

2 cloves  garlic, minced

1 teaspoon  hot sauce

2 1/2-3 pounds  whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks

1/2 cup  whole-wheat flour

2 tablespoons  sesame seeds

1 1/2 teaspoons  paprika

1 teaspoon  dried thyme

1 teaspoon  baking powder

1/8 teaspoon  salt

  Freshly ground pepper, to taste

  Olive oil cooking spray

Directions

1. Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.

2. Preheat oven to 425 degrees F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

3. Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.

4. Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes. 

 

Tips:
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make "sour milk": mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

MAKE AHEAD TIP: Marinate the chicken for up to 8 hours. 

 

Nutrition Facts

Calories 226, Total Fat 7 g, Saturated Fat 2 g, Monounsaturated Fat 2 g, Cholesterol 130 mg, Sodium 258 mg, Carbohydrate 5 g, Fiber 1 g, Protein 34 g, Potassium 400 mg. Exchanges: Starch 0.33,Lean Meat 4,Fat 1.5
Percent Daily Values are based on a 2,000 calorie diet

---

3 Weeks

It has been shown that people give up on their goals three weeks in.  Don't let this week be your breaking point!  Bounce back with a new move, diet focus, reflection on the original goals set, or a quick peek at the measuring tape or scale. 

Be not afraid of going slowly; be afraid only of standing still.  ~Chinese Proverb

Fit Tip

Everyone knows I'm all about strength training and using free weights. 

This week I'm reminding you not to forget the beauty of using machines to do your strength training.  When lifting free weights, we use our core and other muscles to help us manipulate the additional weights; when using machines, we are able to stress the particular muscle group designed for that machine's use. 

For example, the leg press machine, we are positioned in a manner that allows just our hams, glutes, and quads (we're not "holding" ourselves up and stable) to work against the added weight.  During a squat, we're using many more muscle groups to move the weight.

If, like me, you've practically disregarded all machine work, make it your goal this month to hit the machines at least once a week (per muscle group).

Keep it up!

We're already one week in to the New Year and I'm sure you are all keeping up your fitness goals.  I was having a conversion with a client this week about "eating in."  K had resolved to start eating at home more and cooking with her own recipes, ingredients, and add-ins to insure she was in control of exactly what she was consuming.  Awesome! 

Don't be afraid to remake your favs.  I really enjoy finding a recipe and deconstructing it to make it a healthier version of a tasty dish.  Just a few easy substitutions can really make any dish amazingly lighter and healthier.  Don't be shy about using whole wheat flour, adding flax or wheat germ, substituting apple sauce for oil, using Stivia instead of sugar, and sprinkling in any other spice than salt.

Absolutely ditch those creamy, buttery sauces and the salt!  You'll be pleasantly surprised at how delicious your foods are without all that gunk.

Fit Tip

Yes!  It's a new year, and a new you!  I've said it before, and I'll say it again- plan small goals to insuresuccess in your long term plans.  Review your resolutions; you're only three days in so surely you haven't misplaced them yet :)  Specify, in writing, what you would like to happen in one week, one month, three months, six, etc. 

For example, originally you resolved to "lose weight."  Be exact (but practical) "lose one pound a week for four weeks."  "Get in shape" might become "walk for 20 minutes, 6 days a week."

It's not too late to resolve, refocus, reinforce great habits for 2011.  Much success-I'll check back with you soon!