Temptations are not without consequences.

What can be done to minimize the damage that these tempting holidays pose? Here are a few tips that I follow and recommend to my clients:

1) Don’t get started in the first place. I’m putting the spotlight on Halloween here, because this is where the trouble seems to begin. If you’re shopping for trick or treaters, don’t eat anything that you buy. Just leave it for the kids. If your little ones come home with treats, leave their stuff alone too. There’s nothing worse than coming home from school to find your candy bag half-eaten and your Mom on a sugar high. You know the old saying “You can never eat just one,” … nope you can’t. It’s a domino effect, and the end result is never a good one. Best not to even get started in the first place.

It all starts here.

2) Prepare yourself for the worst. Avoiding the urge to try just one delicious, homemade Christmas cookie is tough and probably unrealistic for most people. So if you know you’ll be attending parties over the holidays, don’t act surprised when all they serve is sugar, fat and alcohol. Prepare physically and mentally by eating a healthy meal before attending a gathering where you know there’s going to be unhealthy choices. Drink lots of water before and during the party to help curb your appetite as well. If you must eat, load up on high protein foods (turkey, fish, chicken, lean beef, cheese), as many veggies as you can stomach and some fresh fruit if at all possible. You may not be the most popular person there, but you definitely won’t be the one in the gym desperately trying to work off the guilt of 6 pieces of pie.

3) Intermittently Fast. This means if you do overindulge, you can deplete your glycogen stores and speed up fat loss by fasting the day after (up to 24 hours). This may prove to be very difficult for some people, and others may even think it’s extreme and/or controversial. All I know is that it works, studies back it up and the panic of going without food for 12-24 hours is good for us spoiled Americans every now and then. Practice self-discipline here and stay hydrated.

4) Prioritize Exercise! If you’re already in the workout groove, nothing should change over the holidays. Don’t use excuses like family and friends coming to visit as a reason to ignore your health. If you’re traveling, there are always ways to get in workouts whether you have to take them outside, to a gym, or even in your hotel room. 30-60 minute is all you need. If working out regularly isn’t a part of your daily routine, start small and gradually build up with cardio and strength training, 3-5 days per week. Regular workouts will help keep the LBS off, reduce stress, and keep your energy levels high.

5) Compose yourself. When everyone around you is using the holidays as a reason to overspend and overeat, you have the opportunity to do the opposite and put yourself in a Zen-like state. Don’t get sucked in to the hoopla and lose control of yourself. This time of year breeds credit card debt and weight gain but it doesn’t have to. We tend to emulate our peers, but sometimes our peers are not the best teachers. Pamper yourself in other ways. Get a massage (your health insurance may even cover this), or spa treatment, take a personal day off work to do your own thing and escape the holiday junk food in the office, meditate, get more sleep, keep up with your workouts, or book a vacation to make memories instead of over-consuming at home.

Escape the chaos and indulge in other ways.

When he has a goal, not one thing stands in his way of achieving it- not tireless hours spent in the gym during his lunch break, or bland oatmeal and egg whites for breakfast each morning. Erik’s been truly unstoppable these past 3 1/2 months. Not only has he lost body fat (a little over 10%), he’s acquired more energy and whole body strength and endurance. Along with words of encouragement and direction from me, Erik is setting goals he’d never seriously considered before, one of which is running the Chicago City Marathon next year.

July 2011: 215 LBS, 31.4% Body Fat

Some people measure health and fitness success differently. Most often a fat loss number is a means to an end and often the vicious cycle of weight gain, and loss begins again after the goal is attained. Trendy goals are things like fitting into an outfit for a special event -like a wedding or birthday party. A beach vacation, or meeting up with people from the past are also great sources of motivation. But those are temporary. One of the most important things I incorporate into my personal training approach is to supply tools for permanent behavior change and make health and fitness an enjoyable, lifetime pursuit. Changing the mindset of a person is often more difficult than changing their bodies.

October 25th, 2011: 190 LBS, 21% Body Fat

Vital to success for anyone is consistently setting measurable goals. Erik’s goal of running the Marathon is something that really psyches him up, it gives him goosebumps. To run that Marathon and finish means a lot to him. But along the way it’s important for him to see his weight drop on the scale each week, fit into smaller-sized clothing (a new pair of Lucky jeans), have more energy and feel on top of the World every day.

July 2011: 215 LBS, 31.4% Body Fat

Congratulations Erik, I’m excited to see what awesome goals you’ll set in the future, and even more excited to help you achieve those goals!

October 25th, 2011: 190 LBS, 21% Body Fat

Asking my clients and friends to share their goals helped me think about what I’d like to accomplish in my life as well. My first goal, and the topic of this Blog article is to read 52 books in 52 weeks. A book a week. My first one is Randy Pausch’s, “Last Lecture.” I read the book years ago, but couldn’t remember much of it other than the fact that it was a fast read and brought tears to my eyes during certain points.

I recently finished the book in less than 2 days, and just as I vaguely remembered- it had me bawling like a baby. Randy Pausch died of Pancreatic cancer in 2008, but gave a “Last Lecture” at Carnegie Mellon University almost a year before his passing to share his life story with others, and leave some important memories for his wife and 3 children. Randy shares countless stories of his childhood and offers insightful advice how to live happily even when you know you’re dying. Randy had a deadline on his life- his doctors gave him months to live and he woke up every day knowing that he didn’t have long, but that he would make the most of each day.

We’re all dying if you want to talk honestly about it. Every day is a day closer to death, yet we find ourselves worrying about the past and the future, what people think of us, dwelling on unfounded fears, wasting time… not really keeping ourselves in the moment. We rush through our days and ignore the very moments that we’d hold desperately to if we knew we only had a few months to live.

I have a photo of the actor James Dean on my bedroom wall and the caption reads, “Dream as if you’ll live forever, live as if you’ll die today.” I glance at it a few times a day and remind myself to be in the moment, and reflect. In that moment, am I doing the things I truly want to be doing? Am I living the life I would if I only had months to live? In that instant I try to channel the motivation, passion and intensity my life would have if I knew I was running out of time. I urge you to really look at your life and ask yourself if you’re living your dreams. Are you setting and attaining new goals? If you’re not on the path you’d like to be on, every day you wake up is a new opportunity to get pointed in the right direction. Don’t waste opportunities.

Two of many favorite quotes from The Last Lecture, are “Know what you don’t know, admit it, but don’t leave until you understand it.” And… “The brick walls are there for a reason. They’re not there to keep us out. The brick walls are there to give us a chance to show how badly we want something.” These quotes remind me to stay humble, continue learning, never give up and welcome challenges into my life always. It’s easy to quit when life gets hard, be lazy and give in to fear. It sometimes feels impossible to stay motivated and push past those brick walls, but every brick wall is an opportunity. Live it.

After 10 months of dedication to a healthy diet and exercise program, Jenni has lost 26  LBS of body fat, gained incredible strength and stamina, and has formed a new band. Her first show with The Young Guns is October 22nd, 2011 and she is raring to go like never before.

Here is an interview with Jenni sharing the impact of fitness on her life, who inspires her musically, her love for her newly defined arms, and where she ultimately plans to go with her passion for music.

How long have you been making music and what is your ultimate goal with it?

I’ve been playing guitar since I was 8 years old, and I’ve been singing in choirs at church and school all growing up. My ultimate goal with music is to be a Rock Star of course! Honestly, music makes me very happy and my ultimate goal with it is to keep growing creatively and to inspire others to make art and explore their form of personal expression.

Who are your musical influences?

That is such a tough question. I love strong female performers such as Karen O of The Yeah Yeah Yeahs, Alice Glass of Crystal Castles, and Emily Haines of Metric. Many of my favorite bands are not scared to use sound to express emotion, and push boundaries; bands like Cursive and Animal Collective, but I also love more mellow neo folk like Bon Iver and Iron and Wine. I love T.V. on the radio, Arcade fire, The National, Atmosphere, Common… I could go on for days, but you get the point, I love music.

What inspired you to want to work with a trainer and get in shape?

I work and go to school full time, and as much as those things are necessary and good for my future, I didn’t feel like I was doing anything for ME. Busy schedules are such an easy excuse to use to not be active and to eat poorly, and I was sick of making excuses for myself. I used to be on anti-depressants and I gained about 15 pounds, that made me even unhappier with myself. I’m glad to say I’m no longer on any medication, and the endorphins I get from working out and the increased energy I have from being active, are better than any anti-depressant.

Are there any similarities between making music and working out?

Absolutely! My band practices twice a week, a total of 8-9 hours, and sometimes there are things we’d all rather be doing. Working out requires the same discipline, getting up and doing it, fitting it into your schedule however you can, even if you don’t feel like it everyday. When writing a song there are times when you hit “plateaus” and you have to figure out how to get through it to finish. It’s similar to when you hit a weight loss plateau, you have to explore creative options on how to break through that wall. I’ve discovered that if there is something that I really want to do, work out, make music, whatever, no matter how busy I am, I make it happen.

You’ve already lost 26 LBS since we’ve worked together, what is your next fitness goal?

I have become pretty comfortable at this weight, and it’s time for me to get my drive back to lose the last five-ten pounds. I want more Abdominal definition- working out has made me vain! I would also like to do a run or a triathlon, hopefully in support of cancer research, a cause that’s close to my heart.

What are your favorite exercises and muscle(s) to train? Why?

I love upper body days! I like working my arms and my core… I have to say I’m most proud of my arms, back, and shoulders since I’ve lost weight. Lifting weights was something I used to be intimidated by, but now it makes me feel strong and empowered. I also love to do Pilates.

What do you enjoy most about working with me?

Any day I’ve walked into a work out feeling discouraged or overwhelmed you’ve gotten me through it. Whenever I’ve hit a weight loss plateau and lost my drive, you’ve gotten me through it. When I gave up on myself- you wouldn’t, (even when it’s pull-ups). I feel constantly challenged not only physically, but mentally; because you challenge the personal limits of what I think I’m capable of. I wanted to lose 10 pounds and I’ve lost 26. You’ve given me the emotional and psychological support to adapt a healthier lifestyle, it’s not just about losing inches or pounds, (even though I love that) it’s about being healthy and strong.

How has your life improved since starting your fitness journey?

Physically: I used to have a resting pulse of 70 and now it’s 62, and I’m at a healthy BMI now, and I’ve lost 26 pounds. Mentally: My stress level has decreased, I sleep better, and I have so much more energy, (which I need with my crazy schedule!) I also drink tons of water now, something I never used to do. Also, I’ve inspired you and others to regularly donate blood- a cause that is very dear to me.

Throughout all these months working together, do you think that fitness and healthy eating will forever be a part of your life?

I couldn’t imagine it not being a part of my life now. If I don’t get my work out in, I get edgy and stressed out. When I eat better, I feel like my body is functioning better, which makes me so much more capable of doing everything I need to do. If I can fit being healthy into my insane schedule now, when I’m not as busy, it’ll be even easier. Plus, I have shows to play and I’ve gotta look hot!

Ready for the beach?

Upon making plans to lose weight and get fit, you must first understand that doing so is not a hobby or a temporary change. It has to be something you implement into your life and put at the top of your priority list between your family, your job, and having a social life. Once you accept that taking care of your body and your health are priorities, then exercise and healthy eating will become as habit forming as all of your other daily activities.

Next, you must have ongoing goals set out for after the big event ends. These goals will give you renewed motivation and drive you each day. Not only that, you will be inspired to build on or maintain the healthy new way of life you have created. If you would still like to lose excess body fat when you get home, construct a list of new short and long term goals to help facilitate your weight-loss endeavor.

6-Pack abs ARE attainable with the right plan.

For example…

- Another significant event such as a reunion, wedding or vacation is coming up. I can safely lose 1-3 lbs. per week for the next 4 weeks.

- A competition or athletic event is coming up. I need to get stronger, faster, leaner, etc. in order to improve my times/placings.

- I need to lose weight to get off of a medication.

- I want to live a longer, more fulfilling life and be around to watch my grandkids grow up and start their own families.

- I want to ward off muscle atrophy, aging, osteoporosis, arthritis, etc. as I get older.

- I want to improve my mood, energy levels and overall well-being.

- I want to bring my “A-Game” to the table every single day for the rest of my life!

You get the idea. But ultimately you want to ask MORE of yourself every day, set your standards higher and higher as you reach milestones. Make no excuses about skipping healthy meals or workouts, just do it. The sky is the limit!

Why do these things matter and how will it feel once a goal is eventually achieved?

I want you to imagine how it will feel to attain the body you’ve always wanted, or the bank account that will give you unrestrained freedom in your life. Maybe the relationship that will fulfill you completely. If you can’t take a few minutes to visualize this, then you can’t expect to attain any kind of success. Seriously. Call this exercise meditation, prayer- whatever works for you. Just do it. Then write it down.

Along with excitement and motivation, there’s always a little apprehension and fear of failure mixed in. What if I invest all of this time and energy into something that ultimately delivers no results? What if I DO succeed? For some, success is more terrifying than failure. As a society we’re taught to do as we’re told and follow a strict protocol that initially seems like an individualistic road that will lead to fame and fortune, yet results in mass conformity that delivers mediocre results and lots of debt and consumer products piled up around us. Diet pills and false hope, laced with anxiety… and you’ve got an overweight, overworked bunch of crabs in a bucket. We all do the same things and feel the same fears. A tiny fraction of us will break from the pack and become successful. This should be YOU. Got a dream that seems insane and impossible? Good, now listen.

Check your self-esteem barometer…

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”   –Marianne Williamson

I love this quote because each and every one us has something to offer this World. People bitch about another birthday and getting another year older. My response? You are not in today’s obituaries, you get one more day, one more chance.

What are you going to do with it?

When you set out to reinvent yourself, lose weight, get healthy, get rich, and transcend boundaries, set your standards high. Most people will think conservatively and fill themselves with doubt by thinking “realistically,” and staying safe. That’s not the way to attain amazing. Foresee challenges and embrace them. Use fear as an indicator that you need to do the thing that causes it, and recognize anxiety as a motivator. Always move forward and turn every negative thought into two positives.

Ever wonder what the hell people mean when they say they’re “high on life?” I’m not talking about drugs or booze here, I’m talking about a momentum created by high-energy thinking and actions that creates a euphoric feeling, or “high.” This feeling delivers incredible results if you’re willing to tap in to your imagination, work hard and discipline yourself, thus creating the life that at this moment only resides in your dreams. What will you do with this day?

Premenstrual Syndrome that is. Some women have it, some lucky one’s don’t. Here are a few helpful tips to ease the pain during this evil time of the month:

Recognize her?

1) Stay hydrated:

If you usually drink the recommended 8-10 glasses of water per day, increase the amount to 3-4 liters if possible. It may sound like a lot of water, but the reason you suffer from back pain, fatigue, breast tenderness and excess bloating is because of the increase in the hormone aldosterone in the kidneys. The pain you are feeling in these areas is water retention caused by hormonal imbalances during “that time.” The more water you drink, the less you will retain.

Hydrate to stave off bitchiness.

2) Increase the amount of cardiovascular activity you do:

If you currently do none, then starting a program may instantly ease your symptoms. Sweating and getting an endorphin rush helps to regulate unruly hormones and allows the body to eliminate excess water. Aim for at least 3/ 30 minute sessions per week.

 3) Begin a strength training program:

 Yes, it is true that there is a slight increase in growth hormone levels (testosterone) in both men and women when lifting weights. This is a very good thing because testosterone is responsible for our vitality, ability to build muscle, sex drive, and our ability to ward off and recover faster from illness and overtraining. 

 *Women, DO NOT be alarmed- there is no possible way that you will “bulk up” with just a basic weight training program without years of heavy lifting, high protein intake and the use of anabolic steroids on a regular basis. In fact, by slightly raising testosterone- you may help to regulate any hormonal imbalances that occur during PMS. You also help to strengthen tendons, ligaments, muscle and bone density.

4) Try supplements:

- Evening Primrose Oil is an essential fatty acid that may help ease breast tenderness, depression and dry skin.

- Every woman should be taking a Calcium supplement. The RDA recommends at least 1,000mg per day. In addition to Calcium, the minerals Magnesium (roughly 300mg per day for women) and vitamin D (800 IU per day) should be included as well. Sometimes you can find a Calcium supplement that contains magnesium and Vitamin D all in one. Check GNC, Costco or everyone’s favorite nightmare… Walmart.

- The amino acid L-Tyrosine may ease depression and irritability as well. This non-essential amino acid is the precursor of several neurotransmitters including, L-Dopa, dopamine, norepinephrine and epinephrine.

- St. John’s Wort has been shown to help those suffering from depression and other mood disorders, so if you tend to feel like “hurting” those around during that time of the month, then St.John’s Wort may save you a jail sentence.

All of these supplements are generally safe for everyone UNLESS you have preexisting health issues and/or take medication that may not mix well with some herbs. It’s always best to check with your doctor before taking anything. Follow the recommended dosage on the bottle.

 5) Avoid heavy intake of caffeine, alcohol and salty/ fatty foods:

- I know, I know- it’s easier said than done at this point. You have this insatiable hunger for fried chicken, McDonald’s french fries and ice cream. It’s usually a losing battle and you give in because the cravings are so powerful. I completely understand and have fallen victim a time or two. I don’t drink often, so cutting out alcohol has never been a problem, but caffeine is my dear friend and it’s hard to say good bye.

Mmmmmmm

Do the best you can when it comes to cutting these things out, in fact the main culprits of misery for me have always been the salty food cravings I get. It’s like I have this bottomless pit! When this weirdness comes over me, I know right away to increase my water intake and cut back on my caloric intake. The more I eat, the more I crave. So when I start getting that urge to eat, I immediately cut my meal portion sizes (still consuming roughly 5 small meals per day) and increase my water intake.

Make sure to get adequate healthy fat from almonds, olive and flax oil. Include plenty of green veggies and fruit during this time as well.

6) Make sure you get at least 8 hours of sleep:

- I don’t know who came up with 8 hours as a baseline for adult sleep, because I need more like 9.5 each night. I always felt tired and grouchy the next day if all I ever got was 8 or less, but I’d feel guilty if I got any more. Finally, I just gave in and regulated my sleep patterns every single day, ensuring that I got no less than 9 hours, 7 days a week. That meant giving up a social life, because let’s be honest- the best stuff ALWAYS happens after midnight! But it’s paid off in the long run because I feel rested every day, have more energy to get through my workouts and I feel less stressed out all around.

If you regularly suffer from PMS, increasing the amount of quality sleep you get will greatly dimish your symptoms.

7) The last thing you should do is pop ibuprofin or any over the counter PMS pill:

I’m not saying you should sit in bed all day suffering until your symptons subside, but you should always be conservative with the intake of NSAIDS (that wonderful pain killing ibuprofin) because they can have lasting harmful effects on your kidneys and liver. Instead try taking a hot bath to help you relax and ease cramping, or use a heating pad.

Pill poppin'

Taking too many pain killers may cause you to be more lethargic than ever. There are other products out there such as Diurex (a diuretic to help ease bloating and fatigue), which I found to be worthless and expensive. Skip it and hit the cardio, down the H2o and get at least 8 hours of sleep each night! And don’t forget to prepare your loved ones for that “special” time of the month.

Add some spice to your favorite dishes to keep things tasty!

After traveling Thailand for a month and eating the simplest, yet most delicious foods I’ve ever had, I learned a new appreciation for spices. Fresh garlic and ginger should never be overlooked, because they can turn a boring chicken and veggie dish into a tastebud stimulating experience.

I don’t like using the word “diet” because it sounds temporary. To live a healthy lifestyle, the things you do must be habitual- that goes for your diet AND exercise routine. Eating plenty of lean protein food sources along with a plethora of vegetables will help keep you feeling fuller for a longer period of time, thus helping you avoid any unnecessary ice cream binges and other setbacks.

So if you find that your healthy dishes are getting a bit bland, try these tips to keep you faithful to your clean eating habits:

1) Use fresh spices such as garlic, ginger, basil and cayenne pepper to infuse a boring chicken breast with life.

2) Add citrus fruits such as lemon, lime and grapefruit to just about any dish. Squeeze fresh lemon into your bottle of water, lime into any dish or cut small pieces of grapefruit up and add them to your green salad.

3) Switch your fatty salad dressing to something less artery clogging such as balsamic or red wine vinegar. You can add a splash of olive oil for some healthy EFA’s, but if you don’t want the extra calories, the vinegar will suffice.

4) If your stomach can handle spicy foods, experiment with different kinds of peppers to add life to your morning omelette, salads and other dishes. Thai peppers are great in omelettes, but beware of the burn!

5) Feel free to venture outside of your comfort zone and research different foods before you buy. Check out grocery stores such as New Sagaya or other ethnic markets to find something new to help broaden your culinary horizons!

Tuna salad with a Thai twist

Thai Tuna Salad
- 1 can of tuna in water/drained (chicken of the sea)
- 2 cups shredded romaine lettuce
- 2 TBSP fresh chopped ginger
- 2 garlic cloves chopped
- 2 thai chilis
- 1/4 lime wedge squeezed over the top (optional)
- 1 cup of cherry tomatoes

Nutrition info
Calories: 205
Fat: 3g
Carbs: 7g
Protein: 38g

Spinach and collard greens are the next two powerhouses in this recipe, both supplying a healthy dose of important vitamins and minerals. Spinach contains L-Glutamine which is a vital amino acid that helps with recovery, protein synthesis and muscle building. It is the most abundant amino acid in our bodies. So if you are trying to lose body fat, and gain muscle this recipe is ideal!

Turkey & Collard Green Roll-ups:
1 Package of ground turkey (makes about 7 servings at 4 oz. each):

4 OZ. Ground Turkey patty

1 Large Collard Green leaf, split down the center

2 TBSP Chopped red onion

2 TBSP Shredded carrot

1/4 Cup Fresh Chopped Spinach

1 TBSP Chopped Garlic

* Preheat oven to 375 degrees

1) Mix turkey, onion, carrots, spinach and garlic and form into a loaf.

2) Blanch collard greens

3) Take half of the collard green and wrap around turkey loaf to form a “tube”

4) Pop into the oven for about 40 minutes at 375 degrees

5) When ready, pull out of oven and wrap remaining half of collard green around the loaf and enjoy!

Nutrition Information:
Total Calories per 4 oz. serving: 180 Calories
Total Fat: 7g
Total Protein: 22g
Total carbs: 5g