The Power of Planning; For a Healthy You

              If you fail to plan, plan to fail.  Jillian Michaels hit the nail on the head when she said this during an episode of Biggest Loser.  The fact of the matter is planning is 60% of the battle; the other 40% is actually following thru with your plan.  So what do you need […]

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            If you fail to plan, plan to fail.  Jillian Michaels hit the nail on the head when she said this during an episode of Biggest Loser.  The fact of the matter is planning is 60% of the battle; the other 40% is actually following thru with your plan.  So what do you need to plan?  Here is a little list that ought to help.

-Plan your meals for the week.  Know what you are eating for dinner and take the meat out of the freezer and put it into the fridge the night before so it will be mostly defrosted when you are ready to use it.  Plan a meal with a lean protein source and a veggie.  Skip the starchy side, you won’t miss it.

-Plan your day’s worth of food (breakfast, lunch and snacks) and make sure you have all the ingredients on hand so you don’t have to run to the store unexpectedly.

-Plan for the unexpected.  Plan on getting stuck in traffic or in a line somewhere.  Keep a bottle of water and a 100 calorie snack such as almonds with you either in your purse or car.

-Plan your workouts for the week.  Know what days you are working out and what days you are resting.  Also, know what times you are working out that will work with your schedule.

-Plan your workout before you start it.  Know what your plan is for the day in the gym.

-Plan for active time on your rest days.

-Plan on having days where it all goes south and then realize it’s OK because tomorrow is a new day with a new plan.

Finally, once you have your plan in place follow through!  A plan is useless if you don’t use it.

  

Sophie Pratola

704-604-1518

Personally Trained By Sophie

 

 

 

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Exercise and Illness: When to Workout and When to Rest

With it being cold and flu season there is a lot of misinformation about when it is and when it isn’t safe to workout.  Sometimes working out with a cold can make you feel better because it can open your nasal passages.  If you aren’t sure whether to hit the gym or not, follow these […]

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With it being cold and flu season there is a lot of misinformation about when it is and when it isn’t safe to workout.  Sometimes working out with a cold can make you feel better because it can open your nasal passages.  If you aren’t sure whether to hit the gym or not, follow these general rules of thumb to help you make the decision.  Also, as a gym courtesy, be sure to wipe down any equipment you may have touched during your workout to ensure others remain healthy.

WHEN NOT TO WORKOUT:

                                   If you have a fever

                                   If your symptoms are below the neck (hacking cough, chest congestion, or an upset stomach)

                                   If you have body aches or fatigue

WHEN TO STOP YOUR WORKOUT:

                                   If you become dizzy, lightheaded, or have a loss of balance

                                   If you find your chest tightening

                                   If you are having trouble breathing

WHEN IT IS OK TO WORKOUT:

                                   If your symptoms are above the neck (stuffy or runny nose, nasal congestion, sneezing or a minor sore throat)

 

There are a few things to consider when working out while under the weather.  The first is that decongestants and other cold medicines can affect your heart rate and make your heart race.  The second is to be aware of how you feel.  If what you are doing makes you feel worse then you should stop.  Finally, remember to decrease your intensity and possibly shorten your duration of your workout.  However, with that being said, remember that working out regularly reduces the number of colds you get because it increases your body’s immune system.  The best way to feel better from a cold is to never get one!

 

Sophie Pratola

704-604-1518

Personally Trained By Sophie

 

Caloric Values for a Traditional Thanksgiving Dinner

                Today we will be discussing the caloric value of a traditional Thanksgiving dinner: 1)      Turkey:  6 oz (1/2 cup) is anywhere between 151 and 420 calories.  2)      Gravy: ½ cup 60-80 calories 3)      Mashed potatoes:  anywhere from 111 to 171 calories for ½ or ¾ of a cup 4)      Sweet potatoes: between 155 and […]

shutter stock turkey dinner

                Today we will be discussing the caloric value of a traditional Thanksgiving dinner:

1)      Turkey:  6 oz (1/2 cup) is anywhere between 151 and 420 calories. 

2)      Gravy: ½ cup 60-80 calories

3)      Mashed potatoes:  anywhere from 111 to 171 calories for ½ or ¾ of a cup

4)      Sweet potatoes: between 155 and 249 calories.  (the sweeter they are, the more calories they are likely to have) 

5)      Cranberry sauce:   about 100 calories for ¼ of a cup. 

6)      Stuffing has a huge range of calories depending on how it is made.  I found the range can be from 170 to 410 calories.  The Stove Top stuff is what came in at 170 calories.

7)      Apple pie: between 300 and 517 calories

8)      Pumpkin pie: between 228 and 284 calories.

 

  Total all of these items up and you are looking at anywhere between 1275 and 2241 calories per ONE serving.  That is one calorie filled meal! 

So do you skip the holiday meal? No way!  How about trying to be proactive?  Many towns have “Turkey Trots” which are organized 5k, 10k or ½ marathons on Thanksgiving morning.  Even if you are not a runner there is no law that says you can’t walk, so get a friend and start at the back of the pack and burn off some of the calories you will be ingesting later.  If you can’t find an organized race near you, you can always put your sneakers on and go outside for a walk/run in your own neighborhood.  An hour of running (5mph for a 138lb female) will burn 658 calories.  Walking briskly can burn 362 calories an hour, and simply walking the dog can burn 271 calories an hour.  Use this knowledge to have a healthy turkey day!

Sophie Pratola

704 604-1518

www.personallytrainedbysophie.com