5 Thanksgiving Fitness Survival Tips

You’ve worked hard the past few months to get where you are. Your clothes are fitting great, you feel strong, and have gotten your confidence back.

But as Thanksgiving approaches it’s kind of scary to think of getting derailed and falling back into your old habits. Sure it’s only one day, but one day can lead to leftovers the next, and then a slice of leftover pie each day for the next week.

Well PNF has you covered with our Thanksgiving Survival Guide. We are all to familiar with that overstuffed feeling after the big meal that leaves us in a food coma on the couch. Our goal is to make sure that doesn’t happen again.

Tip #1: Get in a morning workout.

Start your day with movement. This can be a pretty sedentary day between driving to see family and watching the Macy’s Parade and football, which is why we want to get some good quality movement in first thing.

This will help to also give your body a needed metabolism boost to help offset the food you will be eating later in the day.

Bonus boost if it is strength training versus cardio because of the long lasting metabolic calorie-burning boost it will give you.

Tip #2: Eat a healthy breakfast.

Get up and start your day with a healthy breakfast. A veggie egg omelet is a great choice, but just make sure you eat.

The worst thing to do it not eat until dinner because of fearing how much you will eat. Doing this will set you up to overeat and most likely eat more than you would have had you eaten breakfast.

The key is to keep your eating normal throughout the day, with the exception of Thanksgiving dinner.

Tip #3: Don’t deprive yourself.

If you love sweet potato casserole, eat it. If your mouth waters just thinking about your grandmas pumpkin pie, eat it. Don’t deprive yourself of the things you like, but only get to enjoy eating once a year.

What you eat at this one meal is not going to make much of an impact on your long-term weight loss success. The problem becomes when Thanksgiving dinner lasts for the next week and then spirals into a changed pattern of food choices.

Tip #4: Take a walk.

Yes, more movement.

Once you’ve finished your meal take a short walk, it doesn’t have to be long or even an intense pace. Just getting outside and moving will help you digest your food and burn a few more calories than if you just plopped down on the couch to watch football.

Bonus – take your dog and this will hopefully help them digest all the turkey they got fed to avoid their smelly turkey farts later in the evening.

Tip #5: Move over the weekend.

Sitting is always the waist’s enemy, so make sure you get up and move over the holiday week. This can be difficult with time spent in the car and visiting with family. So start each day with this simple ten-minute workout.

  • World’s Greatest Stretch with T-Spine Reach – 5 reps each
  • Push Ups – 10 reps
  • Bodyweight Squats – 10 reps
  • Repeat 3-5 times.

Bonus if you do it a few times through the day.

Stick to these tips to burn the bird, keep your belt buckle in the same hole and survive Thanksgiving.

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Weekend Warrior Workout #1

Grab a kettlebell and get after it with this simple workout.

How to do it:

  • Right Arm Farmer’s Walk – 25 yards
  • Kettlebell Swing – 10 reps
  • Left Arm Farmer’s Walk – 25 yards
  • Overhead Press – 10 reps each
  • Right Arm Farmer’s Walk – 25 yards
  • Goblet Squat – 10 reps
  • Left Arm Farmer’s Walk – 25 yards
  • Kettlebell Row – 10 reps each
    • Rest 60-120 seconds and repeat for 4 rounds.

Enjoy!

More Workouts:

 

Eat Clean 80% Of The Time

You may not be eating as well as you think.

Sure Monday through Friday you may do well. But, then Friday night hits. You go out for dinner and order the grilled salmon with steamed veggies and skip the bread. But, you have dessert and a bottle of wine.

Or maybe on Saturday you feel that it would be nice to make your kids a big breakfast of pancakes and bacon. You tell yourself it’s okay because “it’s for the kids” and you’ll only have a little.

Then there is that stressful day that just needs unwound with a few drinks or a bowl of ice cream.

These are the small things that by themselves are perfectly fine, but added up can wreck your progress. To get results in the gym it takes eating clean 80% of the time. For most, it ends up only being 60-70% clean.

So what does 80% look like? Or better yet, what does the 20% look like?

To stay at 80% or above means you can have roughly 3-4 cheats per week. Every alcoholic drink that is a cheat. Every dessert that’s a cheat. Every piece of chocolate or candy another cheat. Fried and processed foods, a cheat again. Chips and salsa, you get the point.

Here’s an easy way to determine if you actually ate clean 80% of the time. Take a sheet and paper and make two columns. In column one write down all of your weeks “good” food choices and their calories, then in the second column write down all of your “bad” food choices and their calories. Now total the calories in each column. Then add those two numbers together. Finally divide the bad calories by the total calories of each column. If the number you get is less than 20% you did good if not, then you didn’t adhere to the 80/20 Rule.

Eating clean is the missing link to getting results. And many times what we think is clean eating isn’t clean enough.

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Need help with your nutrition? Schedule an appointment with our Certified Precision Nutrition Coach TODAY!! Click the image below for more details…

 

7 Habits of Clean Eating

 

You’ve probably heard before that results start in the kitchen and you will never be able to out exercise bad nutrition. This is true. It is simply too easy to consume calories faster than you can burn them. In order to lose body fat you need to make some changes to your daily nutrition, by incorporating the “7 Habits of Clean Eating”.

Nutrition is easy, everyone knows what he or she should and shouldn’t eat. Applying it is the hard part. 

By incorporating the following ” 7 Habits of Clean Eating” you’ll be on your way to making better nutritional choices and changing your body.

Clean Eating Habit #1 – Reduce Processed Foods

“If it was made to sit on the shelf for years, if will sit on your butt, belly and hips just as long.” Your goal should be to eat as much real, whole, unprocessed food as possible. This means if it’s in a box or a wrapper it’s processed and not the best choice.

Clean Eating Habit #2 – You Can’t Change What You Don’t Track – Keep A Journal!

At PNF we’ve seen repeatedly that those who achieve the best results keep a daily food log. Some prefer paper and pencil; others prefer an app, such as “My Fitness Pal.” What you use doesn’t matter as long as you track it. Simple but effective!!

Clean Eating Habit #3 – Eat More Protein

Eating more protein will result in greater fat loss and muscle gain than a low protein diet. Protein, which is found in red meat, pork, chicken, fish, eggs, and dairy, contains essential amino acids that act as the building blocks of muscles. These are needed to rev up your metabolism and help you shed fat. This happens through the process of building muscle tissue, which requires your body to burn more calories. Also, when you have more muscle on your body, it gives you a toned and sculpted looked. Aim to eat about 1 gram for each pound of goal bodyweight.

If you are following a vegetarian diet, your total daily protein will be slightly lower and you should try to eat a variety of nuts, seeds, and beans each day, along with a plant based protein shake after your workouts.

Clean Eating Habit #4 – Eat More Veggies

Not only do vegetables contain numerous vitamins and minerals, as well as high amounts of fiber. They are also very low in calories. Eat as many veggies as you can each day. We also recommend 1-2 servings of fruit each day. This makes a great dessert without all the added sugar.

 Clean Eating Habit #5 – Stop Drinking Calories

The number one way to gain weight is to drink calories. This means no soda, juice (even 100% juice drinks), sports drinks, and coffee drinks. The best options are water, green tea, coffee (no more than 5 cups per day), and other unsweetened teas. If you must have something in your coffee choosing either whole milk or full fat creamer is a healthier choice than skim or reduced calorie creamers. – See Habit #1.

But what about “diet” versions! The artificial sweeteners used in diet drinks trigger some of the same signals in your body as regular sugar and cause you to gain fat. The same can be said for artificial sweeteners such as Stevia, Sweet & Low, and Truvia.

And how about that nightly glass of wine? Wine, beer, liquor are a part of many people’s social lives and we don’t expect you to give them up all together. After all, we’d be hypocrites if we did, being that we are craft beer snobs at PNF. That being said we recommend keeping your total weekly drink to six or less. Now that doesn’t mean you should go out and buy bigger glasses, although we like how you think.

Clean Eating Habit #6 –Stop Eating Sugar

 Pass on desserts, candy, cakes and ice cream. These foods all contain high amounts of sugar and very little nutritional value and are a great way to gain body fat. With that being said, we don’t expect you to never eat anything bad again. Are you going to eat pizza and then follow it with ice cream? Sure you are, you’re human. You just are not going to do this regularly. Instead you will save these things for your splurges, or little indulgences to enjoy the good things in life. All you have to do is keep the splurges to only 20% of your diet. That means that 80% of everything you eat and drink is a healthy choice that will improve your body. The other 20% is where you eat and drink the stuff you know you shouldn’t, but tastes amazing.

 Clean Eating Habit #7 – Supplement for success

At PNF we are not big on supplements, but there are two that we find extremely helpful.

The first is a Post-Workout Recovery Shake. This is a shake that contains roughly 20 grams of protein (preferably whey protein because it is absorbed by the body better) and fruit puree. This natural sugar is beneficial to the body because it will replenish muscle glycogen stores that have been depleted during the workout. Also, post-workout is the one time that we always have control of our nutrition and the ability to get in good quality nutrition, during the rest on the day this is not always the case.

The second is fish oil. Fish Oil has numerous benefits including fighting inflammation and helping improving our body’s fat profiles. Our diets tend to be low in Omega-3 fatty acids, DHA and EPA specifically. So we like to supplement with these each day. Our recommended brand is Nordic Naturals as it is one of the highest quality fish oils available on the market.

There you have it 7 Habits of Clean Eating to help you feel better and build a better body.

 

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Need help with your nutrition? Schedule an appointment with our Certified Precision Nutrition Coach TODAY!! Click the image below for more details…

Weekend Warrior Workout – November 3rd, 2017

For this weeks workout all you need is one kettlebell and a little determination to get it done.

How To Do It:

Round #1

10 Kettlebell Goblet Squats

10 Each Single Arm Kettlebell Rows

10 Each Mountain Climbers

Rest 60 Seconds, Repeat 3x

 

Round #2

10 Kettlebell Swings

10 Each Kettlebell Single Arm Push Presses

10 Reverse Crunches

Rest 60 Seconds, Repeat 3x

 

Finisher

Jumping Jacks 30 Seconds On, 30 Seconds Off

 

Enjoy!

 

Weekend Warrior Workout – November 10th, 2017

Weekend Warrior Workout…

This week we have a quick 20-minute workout for you that starts with a cardio burst and follows with two strength exercises.

What you need:

  • Jump Rope
  • Ultimate Sandbag
  • TRX

Here is how it works:

  • Perform three sets of Round #1 with no breaks.
  • Rest 4 minutes
  • Perform three sets of Round #2 with no breaks.

Enjoy!

 

Interns Wanted!!

 

INTERNSHIP OPPORTUNITY!!

Pittsburgh North Fitness is now taking applications for interns interested in their spring internship program.

What To Expect From An Internship With Pittsburgh North Fitness

Learning Experiences:

  • New Member On-Boarding and Fitness Assessing
  • Program Design
  • Fitness Coaching
  • Fitness Business Operations
  • Front Desk Operations

Requirements: Strong personality, good energy, and enjoys helping people while working in a team environment. Applicant must enjoy fitness. Able to work with a team a trainers who are all working towards a common goal of changing lives and getting members into the best shape possible this may be a great fit for you.

Internships Requirements: Help carry out and implementing fitness programs designed by the head trainer and then delivering these programs to the gyms members. Internship also involves working on the gym floor and helping with the day-to-day operations of the gym.

Experience and Background Requirements: No previous personal training experience required. Certification doesn’t need to be obtained to apply.

Hours: 40 hours per week. 12-weeks. But, can be flexible with schedules.

If interest please complete the application here:

https://pittsburghnorthfitness.wufoo.com/forms/r3nl8et1052q8l/

New “Lifestyle” Shake Line!!

 

New Lifestyle Shakes Are Here!!

9 Awesome Flavors – All Low Sugar, Less Calories, and still a minimum of 20 grams of protein.

  • Banilla
  • Chocolate Brownie
  • Peanut Buster
  • Pineapple Shredder
  • Raw Energy
  • Razzle Dazzle
  • Skinny Delight
  • Strawberry Lean
  • The Caffeinator

Try one today!