Though I can’t believe it’s already here, I woke up this morning feeling excited of the week to come. Thanksgiving has always been one of my favorite holidays…a day to spend with family and the kickoff to one of my favorite times of year. Yet, in my job as a Health Coach and Personal Trainer, I’ve noticed that Thanksgiving either represents a really difficult day for those who are trying to “stay on track” with nutrition goals, or it becomes that start of “giving up” until after the holidays. I get tons of questions from my clients every year about surviving Thanksgiving without undoing all of the hard work they’ve put into training and nutrition, so I decided to jot down a few of my favorite tips…

But first, we must face the facts. Though not true for everyone, there are some downright startling statistics out there about what the average person consumes on Thanksgiving:

•  On average, we consume 4,500 calories on Thanksgiving Day
• 229 grams of fat are also consumed
• One slice of pecan pie averages 503 calories. You don’t want to know the fat content
• And sweet potato casserole: 460 calories per serving. In a side dish…yikes!

The average weight gain between Thanksgiving and New Years is 3-7 lbs. every year.

Ok, I’m done scaring you (and myself) now. And I would never want my clients to think that Thanksgiving is not a day to be enjoyed, and to be a little indulgent. But, after all the work you’ve put in to lose weight, get fit, change your eating habits, there are a few simple strategies to try this year:

• Surviving Thanksgiving starts with a workout. Plan a really good workout on Wednesday and even on Thursday morning. It’ll make you feel good when you’re wearing that new outfit on Thursday, it will remind you of how far you’ve come, and it never hurts to burn a few extra calories when you know you’ll be indulging soon.
• Make Thanksgiving dinner a meal, not a day. Eat a light breakfast and lunch/snack before you go out. Skip the appetizers. Stay hydrated. And enjoy that dinner!
• If you are hungry before dinner is served, stick to fruits and veggies. Bring a healthy appetizer to share if you know dinner is served later and you’ll be hungry.
• I’m a big fan of bringing a healthy side dish (translation: veggies), that haven’t been cooked in a ton of oil, butter or salt. Make veggies half of your plate…don’t worry, you’ll still have room for the good stuff.
• Back to the sweet potato casserole. Personally, I’m such a lover of sweet potatoes, I’ve never understood adding an abundance of sugar/marshmellows/butter to them. But, if that’s how they’re prepared at your family meal, do me a favor and remove the marshmellows.
• Thanksgiving is a nearly impossible time to limit carbs, but atleast keep it in control. Follow the “My Plate” guidelines by keeping carbs to approximately 1/4 of your plate. Either choose stuffing or mashed potatoes and save the other for leftovers the next day, or have a little of both…just make sure they stay in one quarter of your plate. (Reminder: piling up doesn’t count as staying to one quarter of the plate).
• Speaking of exercise, round up some friends or family for a walk after dinner. My family has done this for several years, and I have to say, everyone enjoys it…husbands, kids, even Grandma. Or, there’s always the quick football game after dinner has been digested.
• Choose white meat over dark. You know this one.
• Drink a full glass of water in between alcholic drinks/apple cider/eggnog. It will cut down significantly on calories and might even fill you up so dessert isn’t as tempting.
• And onto dessert…I promise, this is not the last time you’ll ever see dessert again. Plan as well in advance as you need to, and choose one to indulge in. It almost never works that you save calories when you have “a little of this” and “a bite of this.” You’ll eat more than if you stuck to one choice. My recommendation: take a reasonable slice of pumpkin pie and your drink of choice and step away from the dessert buffet. If snacking is difficult for you, don’t choose cleaning up the dessert table as the time you volunteer to help. Why torture yourself?
• After you’ve enjoyed your meal/drinks/desserts, enjoy time with family. Don’t feel guilty, but don’t think that eating more than usual at one meal means you should just give yourself the free pass for the day. Instead, focus on family and friends. Enjoy a group game, watch football or head out on another walk.
• Plan ahead for an awesome workout the next day. Make a plan to meet a friend at the gym, go for a walk as soon as you wake up, sign up for a yoga class to de-stress after Black Friday shopping. Get back on track ASAP and realize that you don’t have to gain weight to enjoy the holiday season.

So, read these strategies over. Re-read them. Choose 2-3 and commit to them. I promise, you’ll still enjoy the holiday and you’ll feel a lot better come Friday morning.

A very happy Thanksgiving to you and yours…

Cheers!

Jess

As I sit here sipping my coffee and soaking in the sun, I’m realizing that we’re in the second week of August already. Yikes! But summer’s not over yet, and many of us still have family vacations or long, lazy weekends to enjoy before reality sets in again. And we should enjoy every second! That being said, I’ve been doling out a lot of fitness advice to traveling clients lately, so I thought I’d share some here on the blog. In my last post, I talked about how to have as healthy a vacation as possible. To add to that, here are some ideas for quick and easy vacation workouts (also known to those who know me as “no excuse” workouts):

1. Come prepared for your vacation with portable fitness gear. Resistance bands, a jump rope, maybe a yoga map. One of my favorite activities when on vacation is jumping rope. Start your day with 200 jumps, maybe add 50 the next morning. It won’t take long, but you’ll get your heart rate up for a few minutes. And every minute counts.
2. As I’ve mentioned before, enjoy the scenery around you with local hikes, bike rides, swims… What’s better than getting some exercise, sunshine and good photo ops all in one? Aim for one activity each day. You won’t regret it.

3. If you’re in a hotel room without a gym, do a quick circuit of lunges, squats, push ups and crunches for 10 minutes. Do this every other day, adding a few reps each time. Or play this card game with friends: assign one type of resistance move to each suite of cards (i.e. hearts are jumping jacks…makes sense, right?). Each time someone draws from the pile, do that number of the assigned resistance move. I recommend incorporating some cardio, some lunges, some push ups or tricep dips and some ab moves. The “game” actually goes by pretty fast, and you’ll definitely feel like you’ve worked out.

4. Walk everywhere you can. To dinner, to the beach, to the gift shop up the road. If you’re in a really remote area, plan a morning walk around the neighborhood or a family walk after dinner. What a great way to start the day or unwind and talk about everyone’s day.
I’m currently on a wonderful family vacation, and I promise I’ve taken my own advice. It’s amazing how a little bit of exercise each day puts me in a more relaxed mood, and has left me feeling energized and truly happy. The beautiful view and great company doesn’t hurt either 🙂

Sending along happy thoughts to all of you for an enjoyable rest of summer!!

~Jess

My husband and I just got back from an amazing weekend away with long time friends, and came back with memories of nonstop laughter and fun. What we didn’t come back with, though, was the familiar feeling of heaviness that one sometimes gets towards the end of vacations. Lounging in the son, coupled with overindulgences of any kind, can be a recipe for disaster. We work so hard to get our bodies in “vacation ready” shape, yet so easily backslide into habits of eating processed foods, drinking too much and not exercising. Not to mention how hard it can be to get back into a clean eating/exercise routine while also catching up on housework, work…all that “real life” stuff. But vacations are one of the best parts of our year, and can be enjoyed without complete loss of our health goals. Here’s how:

1. Always plan a workout the day before and the day after your vacation. Put it in your calendar and just do it. Even if it’s just 10 minutes. But get it done.
2. Look up restaurants in the area before you go. Or, better yet, choose accomodations with a kitchen of some sort, so you can plan healthy meals (and save some money too).
3. Whether eating out or cooking in, incorporate fruits and/or vegetables, protein and water into every meal. I’m not telling you not to enjoy some ice cream or area specialties, but fill up on healthy stuff first. And water. Always water.
4. Plan some type of active activity for every day of vacation. Hiking, family bike rides, swimming or a walk on the beach. Whatever it is, build it into your day. Trust me, you’ll still have plenty of time to lounge on the beach with a good book and a (low calorie) drink in your hand.
5. I’m the last person to tell you not to enjoy a cocktail or two on vacation. But choose wisely…look up calories of typical drinks before you make your decision or stock up on ingredients. There are plenty of ways to cut calories without missing out on all the fun. And drink water after every drink (alcohol, coffee…).
6. Speaking of drinks…when you’re enjoying before or after dinner drinks with friends, choose healthy snacks. Veggies and hummus, fruit plate, veggies or whole wheat crackers with salsa, grilled shrimp or chicken skewers… If making dessert, make enough for 1 serving per person. Leftover dessert is never a good idea.

When we look back on our most memorable vacations, what we remember is laughing with friends, trying a new adventure, watching beautiful sunsets. When we remember that vacations are enjoyed, whether we do so healthfully or not, it’s easier to make choices that are aligned with the lifestyle we want to embrace.

Wishing everyone in my life an amazing summer filled with laughter, love and beautiful sunsets.

xoxo,
Jess

I think there’s a big misconception out there about trainers…well, probably many, but one is that we all love to exercise. That exercise comes easy to us. Maybe I’m an exception to the rule, but I can tell you that exercise does not always come easy for me. Certainly, it has become easier over time and with consistent adherence, but in the category of my favorite leisure pursuits, exercise is not number one. At least not before I do it. Yet, the feeling I get after working out is hard to beat…a feeling of accomplishment that lounging around just can’t give me.

Most of us know that exercise releases endorphins into our bodies, making us feel all sorts of energized and happy after we do it. Despite this knowledge, though, it’s still hard to get ourselves to start a workout. In fact, I was talking about this very problem with two of my clients this morning…about how we overcome the lack of desire to exercise. Like any other habit, creating an exercise routine requires consistency, generally for 3-4 weeks, before it becomes a more automatic. But there are ways to get through those 3-4 weeks, and the most helpful one I’ve found is using rewards.

I’m a big fan of rewards, because I know they work. For me and for my clients, establishing specific goals and rewards for meeting them is an integral part of achieving a healthy lifestyle. Initially, I recommend that people start out with one activity goal at a time, and a specific reward to use when the activity has been completed. Often times, people don’t feel like they deserve this, that they should just be able to meet their goal through sheer willpower. But there’s nothing wrong with rewards…as long as they’re consistent with a healthy lifestyle. Setting aside alone time to read your favorite book or enjoy a cup of coffee in the morning is a great reward for completing a morning walk or run that you might not otherwise do. Treating yourself to a manicure or new workout outfit is a great after meeting a week’s worth of activity goals. Giving yourself 15 minutes of a walk in the sunshine or time to browse the latest celebrity news or twitter feeds is a good way to reward yourself for bringing a healthy lunch from home. Whatever you choose, make sure you have a clearly stated daily goal and reward, and make sure the reward is truly reserved for times when you have met your goals. Willpower is still a factor, obviously, but we don’t have to rely on it…and why should we? Manicures and shopping trips are so much more fun!

*Here’s an example for you. I’m not a natural runner, and it’s something that will always be a little hard for me, I’m sure. But it was so beautiful outside today, and I knew that a morning run would set me up for a great day. So, with a little self-talk and promise of a walk around one of my favorite paths with an iced coffee (no sugar, of course)after the run, I did it. Ran a little more than I expected, even. And it felt awesome! Running is great, but rewards are even better!

Growing up, Sundays used to be my least favorite day of the week. Maybe it was because I was focused on the school week ahead of me, because I actually hated Sundays until after grad school. But I have to say, I see Sundays in a whole new light as a (working) adult. And not just because personal training is often a weekend gig. To me, Sundays represent the perfect balance between lounging and starting off on a clean slate for the week ahead. What’s better than a day where you can catch up on sleep, relax over a cup of coffee with your spouse or a good friend, and feel somewhat productive as you tackle the laundry or grocery shopping? (Not to mention binge watching all the shows you missed during the week. That’s not just me, is it??). I like wrapping up my Sunday with a plan for the week. A plan for my workout schedule, a plan for healthy meals, and hopefully a plan to catch up with good friends and family on the phone or in person. You name it, I love to plan…and I truly believe that succeeding in any goal is impossible without a good plan.

Which is why I tell my clients that you MUST have a plan for clean eating at the beginning of each week. This might mean writing it down, or just telling your spouse/family/roomates what you plan to eat…at least for 2-3 days at a time. This also means actually going out to buy a few days worth of meals and snacks. Now, I know not everyone is as detailed (read: crazy) as me, so you don’t have to plan which day/meal/time you’re going to eat each item, but it’s really important that you have some idea what you’re going to be eating, and to have someone to hold you accountable to this.

Once you’ve gone out and picked up all your whole, wonderfully healthy foods (with the aid of a grocery list, of course…), keep going! Spend 30 minutes on Sunday night washing and chopping a few days worth of fruits and vegetables for mid-morning and afternoon snacks, or for a speedier omelet in the morning. Portion out some nuts and yogurt in individual containers. And if you’re not too picky, make a big meal on Sunday night that you can use for leftovers and/or freeze for a later date. Having at least 1-2 healthy, ready meals (that are not in the form of a frozen package or take out menu) is also key.

If you’re on a quest to lose some weight, it also helps to track what you plan to eat with the use of one of the many apps out there. Once you tally your estimated meals up for the day ahead, you can make adjustments and feel a little more obligated to follow your plan.

Many people question if they can actually plan this much, that it might take the fun and variety out of eating. But, my response to that is…is not planning working for you?? If so, that’s great. But if you’re not eating clean 80% of the time, or more, and if you’re feeling stressed AT ALL about balancing a healthy lifestyle with a busy work or family life, I would say it’s worth a try. Take 3-4 Sundays to plan your week like this, stick to your plan, and enjoy the results.

*Sunday dinner makes for delicious Monday lunch…and even some extra veggies for Monday night stir fry. Delicious meals + less cooking time makes for one happy Jess*

Boston Marathon, mile 19. April 21st, 2014. Photo credits to my amazing husband, Adam Treadwell ❤

Yesterday was such a great day to be in Boston. The weather was beautiful, the runners were amazing, and the feeling of “Boston Strong” echoed through the hearts and minds of everyone near the city. Watching from mile 19, my husband, my niece and I were in awe of the strength of the runners and the strength of our city. Such an inspiring day!

My very favorite thing about the Marathon is the attention and fundraising that it draws to so many worthy charities. Training for any new race is a difficult pursuit, no doubt, but the combination of fitness and fundraising is just so incredible. So guess what I’m doing today?? Looking up my next charity fitness event, of course… And I’m hoping my clients, friends and family will do the same. So, for the next 6 months, I’m happily granting a free training session to any client who participates in a charity fitness event of any kind…be it a walk, run, bike ride or Ironman. Spring is such a perfect time to start training. So lets get outside today…it’s gorgeous out, and that 5 K isn’t gonna run itself! 🙂

One of the questions I get from many of my clients is “should I exercise if I’m sick?” Many of us struggle with this…we’re so short on time anyway, shouldn’t we just push through our workouts, even if we’re not 100% well? Or is getting adequate rest more beneficial than exercise when your body is fighting something off? My thoughts are always that it depends on the person, and that everyone needs to understand their own reactions to sickness when deciding if they should sit out a session or power through. This short article shares the same idea:

http://www.webmd.com/cold-and-flu/features/exercising-when-sick

I’m struggling a bit myself this week, as I had a minor surgery yesterday, and am already going quite stir crazy in the house (especially since it’s finally nice running weather!). Though I’m technically “cleared” to do a light workout, I’ve made the decision to forget the workout routine for a few days, and instead focus on letting my body heal. Drinking lots of water and tea, sleeping more than I usually do, and focusing on healthy, whole foods to facilitate my recovery. A walk with the hubby later to enjoy some fresh air, and forgiving myself for finally finishing that book I’ve been reading instead of cleaning the house. Basically, I’m being kind to myself. I’m accepting that I can’t be 100% all the time. And after a few days of extra rest, wholesome nutrition and less stress, I’m ready to go at that workout routine with all I’ve got come Monday.

Working out is important, and it’s an integral part of my life. But, I think it’s important for people to understand that, as long as it truly is a part of your life, skipping the workout for a few days to let yourself heal is important. Set a time limit and enlist the help you need to get started again. Make a plan. And then get started again. But for now, be kind to yourself…you are strong, you are fit and you are getting to the healthiest place you can be.

After a night eating out with friends (and maybe enjoying some delicious cocktails), my wonderfully energetic sister and I decided to start our Sunday morning off in the gym. I usually try to get a workout in on Sundays, but this week it’s especially important, since I’ll be traveling later in the week and work is expected to be beyond busy. So, even though it’s the one day we can sleep in, we set our alarms for 7:30, and got right to it.

Working out on a Sunday is definitely a great way to start off the week. Sweat out those toxins from the indulgent weekend, get a head start on energy balance for the day (even if you might be brunching later…actually, especially if you’ll be brunching later), and give yourself a boost of both energy and calmness for the week ahead. Sure, we could have slept in, woke up to bagels and coffee (seriously tempting, I must admit…), and watched reality TV til we could drag ourselves off the couch. But we fought the urge, made it to the gym, and are now ready to tackle the week ahead. After our afternoon pedicures, of course…

*My beautiful sister and me, post Sunday workout *

March is National Nutrition month, and this year, the Academy of Nutrition and Dietetics is launching a theme titled “Enjoy the Taste of Eating Right.” This is a big deal because, sadly, so many people still hold the view that eating junk food tastes better than eating healthier options. And believe me, you’ll never hear me argue that ice cream isn’t tasty…but I think it’s irresponsible to our health and our families to carry the preconceived idea that healthy food isn’t as enjoyable as junk food. When we think that way, we’re quite literally planning to fail to adopt a healthier lifestyle. It’s not true that we’ll be hungrier and less satisfied by choosing to eat healthier (though there might be a bit of that in the beginning, as our bodies actually become addicted to sugar, salt and fat), and it’s not true that the food won’t be as flavorful (again, once your body acclimates to the downregulation of excessive amounts of sugar, salt and fat). By trying new recipes and sticking to the natural flavors of whole foods, you can learn to enjoy how food should really taste, and will start to look forward to eating every single meal.

This month, I’m encouraging all of my clients, family and friends to adopt one healthy swap in their diets, and learn to love the way whole foods taste, and the way they make us feel. Try a smoothie in the morning instead of that stale bagel (that will surely make you feel hungry again in 2 hours), or try a salad topped with fruit, nuts, seeds…you name it…for lunch. Pick up one new fruit and vegetable to try each week, and learn which spices can flavor your foods, so that you don’t ever need to cook with added salt and fat. Treat yourself to a new recipe book that concentrates on whole, natural foods…seeing how beautiful some of those meals can look makes all the difference! Try one swap per week, and you’ll start to enjoy eating at home, incorporating more whole foods, and using less of the bad stuff in every meal.

Eating right is 80% of the battle people fight in losing and maintaining a healthy weight, but it doesn’t have to be nearly as hard as we make it. Start to experiment with the taste of healthy foods, and by the time National Nutrition month rolls around again, you won’t believe you ate any other way!

I’m Blogging National Nutrition Month

http://www.everydayhealth.com/diet-nutrition/101/benefits-of-healthy-eating/50-ways-to-be-healthier.aspx

I love this article because it supports a philosophy that I love…fitness and health are not unattainable. In fact, the very opposite is true: EVERYONE can get healthier, happier, calmer. No matter where you’re at right now in your healthy journey, there are little things you can do every day to make you a healthier person and improve your quality of life.

One of the strategies I use often with clients is establishing short-term goals. I’m talking really short-term. It’s the best way to create healthy lifestyle habits, and easily fit them into an already existing, busy schedule. If you want to lose 20 pounds, but you haven’t worked out since your high school sports days, I don’t want to hear you say that you’ll go to the gym 5 days every week. Because you may not. And that’s ok…in fact, you probably shouldn’t start such a rigorous schedule from the get-go. What I want to hear instead: “I’m going to take the stairs up to my 3rd floor office ONCE this week. Only once.” And you know what? When you do it, you’ll realized you survived. And it’s only Monday. Maybe you’ll even do it again on Wednesday…and Friday. And when you meet with me for our session on Saturday, you’ll have exceeded your goal. The stairs will no longer seem impossible. Next week, we’ll shoot for a goal of taking the stairs once per day. And before you know it, you’ll walk by the elevator every time without a glance. And your heart and lungs will thank you…

This situation may exaggerated, but it’s not at all. How many people take the elevator instead of the stairs up to their second floor office? And that’s ok. I’m not judging, I swear. I’m just encouraging you to take the stairs once this week, maybe twice next week. You get the gist.

So read this article. Choose 3 easy lifestyle habits you can implement in your daily life. Start with small goals…and realistic expectations. You’re a busy mom/dad/wife/boyfriend/employee/business owner/etc… But you want to be healthier, to feel more fit, and to live a long and healthy life. Choose easy ways to make healthy habits, and over time, that’s exactly what you’ll do.