healthy eating kids

The 99 Weight Loss, Health, and Fitness Resources I Just Sent My Personal Training Clients

Here is my expansive list of health and fitness resources that I send to my personal training clients at this time of year. You’ll find the answers on how to lose body fat, what to eat for breakfast to lose weight, how to manage stress, why you’re not losing body fat, how to eat on the road, what drinks to avoid, how to approach fitness and avoid injury, how to improve your sleep, how to make your life more efficient, and much more!

Please share this list with anyone (friend, family member, colleague, client, etc.) who wants to change their life and finally see a difference in their health and lifestyle. Also, be sure to bookmark this page and return to it when you're frustrated with your results (which happens to everyone) or need a new idea.

Tip: Skim through this list and find the headlines that are most relevant to your current goals and interests (then spend 20 seconds skimming the article).

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What to Eat for Breakfast to Lose Body Fat


-6 Breakfast Items at Starbucks that Will Lead to Weight Gain
-The 17 Healthiest Breakfast Options from a Diner Menu
-"If You're Trying to Lose Weight, Don't Make These 10 Breakfast Mistakes" Review
-“5 Ways Your Breakfast is Sabotaging Your Weight Loss” Review

How to Lose Weight and Body Fat (Without a Personal Trainer)


-The Grocery List that Will Help You Lose Weight (and Live Healthy)
-My Advice to a Friend’s Frustrations While Trying to Lose Weight (And Why it Worked)
-Do This Every Day, and You May Lose 20 Pounds in 6 Months
-Your Business Plan to Lose Weight (or Achieve Optimal Health)

-37 Snack Ideas for Weight Loss (And You Won’t Be Bored)
-"42 Ways to Beat Your Junk Food Cravings" Review
-How to Lose Weight Without Exercise

-The Secret to Losing Nearly 27 lbs!
-Science Confirms Two Ways to Lose Weight Fast
-7 Ways to Lose Weight After 50

-Will Eating at Night Really Make You Gain Weight?
-"6 Things You Can Do Every Day to Prevent Weight Gain" Review
-5 Non-Diet Ways to Trick Yourself into Losing Weight

Managing Your Stress and Anxiety


- What Being a Parent Taught Me About Managing Stress
-5 Morning Habits That Have Made Me More Successful (and Less Stressed)
-How to Overcome Your Anxiety at Work

Why You're Not Losing Weight or Body Fat


-"44 Ways You’re Sabotaging Your Weight Loss Goals" Review
-A List of my Personal Training Clients’ Worst Habits from the Last 13 Years (and Why it Affected Their Weight Loss and Fitness Efforts)
-"5 Bad Things about Detoxing You Don't Know" Review
-"Is vegetarian fast food actually good for you?" Review

-"Best and Worst Meals for Diabetes-Savvy Dining " Review
-“Why Stress Makes You Want to Eat Everything in Sight or Nothing at All” Review
-“Just Say No to That Detox Diet or Juice Cleanse” Review

-The Underlying Influence on Your Weight Loss Failures
-6 Diet Tricks That Are Actually Making You Gain Weight
-"Don't Fall for These 10 Weight-Loss Gimmicks" Review

What You Didn’t Know About the Food You’re Eating


-“10 Trendy Health Foods That Can Threaten Your Waistline” Review
-Weird Facts About Your Food that You’ll Want to Know About

Easy Recipes for Weight Loss


-The Best Spinach Stuffed Salmon Weight Loss Recipe Ever!
-Weight Loss Recipe: Kena's Kale Smoothie
-15 Minute Weight Loss Dinner from Trader Joes

Parenting Tips on Healthy Eating


-5 Ways to Make Your Child a Healthy Eater
-"5 Mistakes Parents Make When Feeding Their Kids" Review

Why Salads May Not Help Your Weight Loss Goals


-Why Salad is So Overrated
-"25 Salads That Have More Calories Than a Big Mac" Review

Holiday Weight Loss Tips


-"4 Ways to Approach Holiday Eating" Review
-"10 Foods to Give Up for Lent—and How Many Calories You'll Save" Review
-9 Dishes Doctors Won't Eat at Thanksgiving

Best Sources of Protein for Weight Loss


-Save the Cow! Here is a List of Non-Animal Protein Sources
-"45 Vegetarian Protein Sources You Should Be Eating" Review
-36 Ways to Fulfill Your Protein Needs While Losing Weight

Foods You Want to Avoid....And Why!


-"50 Foods You Should Never Eat" Review
-"25 Awful Ingredients Everyone Still Uses—But Shouldn’t!" Review
-"The 10 Dirtiest Foods You're Eating" Review

-11 Foods to Toss Out of Your Kitchen For Good
- “21 Foods that Sound Healthy, But Are Not!” Review

Why You Should Avoid These Drinks


-"20 Coffee Drinks with More Sugar Than a Can of Coke" Review
-How To Fit Alcohol in Your Diet without Ruining Your Weight Loss Goals
-"70 Most Popular Sodas Ranked by How Toxic They Are" Review
- “The Most Unhealthy Drink Orders at the Bar” Review

-"The Best and Worst Booze to Drink if You Want to Lose Weight" Review
-4 Ways To Beat Your Diet Soda Addiction In One Week
-How Caffeine Could Prevent You From Losing Belly Fat

How to Eat at Restaurants and Airports and Staying Healthy on the Road


-The "No Messing Around" Guide to Eating Healthy on the Road as a Professional
-“23 Restaurant Foods with Crazy High Amounts of Sugar” Review
-The Personal Trainer's Guide to Staying Healthy While Traveling
-How to Eat Healthy at the Airport

What You Need to Know About Fitness


-You’ll Want to Try this At-Home Core and Butt Workout over the Weekend!
-Do you have what it takes to pass this physical test to join the FBI?
-5 Easy Ways to Amp Up Your Workouts
-4 Simple Ways to Flatten Your Stomach

-You Should Master These 6 Exercises Before the New Year (And Here's How)
-12 Workout Myths That Just Need To Die
-The 15 Most Common Mistakes Personal Trainers See in the Gym

-“7 Myths About How to Stay in Shape” Review
-“How Much Exercise It’ll Take to Undo 17 Popular Fast Food Items” Review
-“20 Ways to Ensure Workouts Happen Every Day” Review

Injury Prevention


-How I've Prevented More Lower Back Pain in the Last 12 Years (After 2 Bulging Disks)
-End Your Lower Back Pain Today
-"The 21 Worst Things You Can Do For Your Body" Review

-Why Your Office Desk Is Destroying Your Posture (And What You Need To Do)
-Personal Trainer Wisdom: 1 Fitness Myth Unraveled

The Keys to Improve Your Sleep and Reduce Fatigue


-"10 Nighttime Habits that will Transform Your Tomorrows" Review
-49 Reasons You're Always Tired
-11 Ways To Sleep Better Tonight
-This simple addition to your bedtime routine could make a huge difference in your sleep

Quotes


-4 Quotes That Steer My Approach to Life Right Now
-12 Inspirational Quotes that Have Shaped My Life Over the Last Year

Make Your Life More Efficient


-19 Hacks to Solve the Biggest Problems in Your Life
-How to Create More Time Each Week (And It’s Easier Than You Think)

Resolutions, Goals, Relationships, and the Rest of Life


-The 1 Article that Will Make You Rethink Your Day-to-Day Approach
-7 Ways that Keep My Personal Training Clients Motivated
-Why 'Follow Your Dreams' May Be the Worst Advice You Ever Heard
-Advice My Future (10 Years Older) Self Would Tell Me Today (And Why I Need to Listen)

-”13 Weight Loss Resolutions You Shouldn't Make" Review
-My List of New Year’s Resolutions (and How I’ll Achieve Each)
-The Best All-In (Life Changing) Fitness Plan
-"9 Ways to Ensure Your Relationship Is Built to Last" Review

-99 Ways to Redefine Yourself Today
-Excerpt from the book Redefine Yourself: Define Your Purpose
- 6 Principles That Will Transform Your Professional Approach

Travel Itineraries (and Where to Eat)


-The Detailed Itinerary You Need for a Journey to Lisbon, Porto, and Madrid and the Best Restaurants in Each
-The Detailed Itinerary You Need for a Long Weekend in London and a List of 141 of their Best Restaurants
-The Detailed Itinerary You Need for an Adventure in Australia (You’ll Need to Save This)

Picture Credit: besthealthmag .ca – Is it time to redefine your approach to old habits?

Article Credit:
Author: Michael Moody Fitness
The 99 Weight Loss, Health, and Fitness Resources I Just Sent My Personal Training Clients
Learn how to lose weight from a personal trainer in Chicago.
 

My List of New Year’s Resolutions (and How I’ll Achieve Each)

It’s that time of year when I secretly eat chocolate, dream of eggnog, and write everything down that I will do differently in the new year. While most people run away from resolutions, I embrace them. It’s a chance to check-in on ME and create a new normal. I usually begin this process by compiling a list of day-to-day stressors. Eventually, it results into a specific list of change with a plan for each resolution. With this being said, here my expansive list of New Year’s resolutions and how I will achieve each! Here I come 2019!

New Year’s Resolution: I will sleep 7.5 hours per night.

Personal Trainer Plan: Of all of the health and fitness tips I recommend, nothing is more valuable than a full night’s rest. Based on a study of my physical self, I’ve determined that 7.5 hours is most ideal for proper recovery. I feel ready to take on the world on those days, and my creativity flows like an easy stream. Although the number of hours of sleep will be a priority, I will also be certain that bedtime typically falls within a 60-minute range for consistency.

New Year’s Resolution: I will write my second book.

Personal Trainer Plan: I’ve been talking about it for months (instead of years like I usually do) and have started this process 2 weeks ago. To ensure its completion, I’m dedicating 30-minute writing sessions on 5 weekdays per week to achieve it. Modest, approachable, and adaptable.

New Year’s Resolution: I will say, with reasonable certainty, "I understand," before I say any one of the following things: "I agree," or "I disagree," or "I suspend judgment."

Personal Trainer Plan: I want to challenge what I really understand during a conversation. Instead of offering an opinion, I will confirm the other person’s point vocally and, then, express a judgment based on the facts. I will also try to identify my biases and express those explicitly. And, yes, I will accept the luck that you wish me right now. I'm armed and ready to take on this approach but I just need to make it a habit. I plan to add this resolution to the top of my day-to-day calendar as a reminder.

New Year’s Resolution: I will stop fidgeting with my phone while driving my car.

Personal Trainer Plan: I will purchase a phone mount for my dashboard. I hope this will limit fumbling with my phone or peering down at it to see the GPS. Cheers to a safer road for everyone!

New Year’s Resolution: I will integrate an efficient calendar system for taxes, bills that aren’t automated, anniversaries and birthdays, and home maintenance.

Personal Trainer Plan: I will set aside 60 minutes on New Year’s Day to schedule everything that needs to be scheduled in my life for a given year in Google Calendars. Once I receive the email reminder, I must take action in the moment or within 60 minutes as a rule.

New Year’s Resolution: I will thoroughly write a set of childcare instructions for our babysitters.

Personal Trainer Plan: I will set aside 15 minutes on New Year’s Day to write a set of childcare instructions for our babysitters with my wife and save them on my phone. I will also print a version and stick it on the side of the fridge.

New Year’s Resolution: I will reorganize my closets to increase access to whatever I need.

Personal Trainer Plan: I will install shelving in the common hallways and reorganize the downstairs and master bedroom closets. I will create a map to show the placement of these items for quick access.

New Year’s Resolution: I will create a top ten list of easy healthy go-to meals.

Personal Trainer Plan: I will list the meals I already enjoy and begin experimenting with at least 1 dish/recipe each week. I will befriend Instapot cookbooks.

New Year’s Resolution: I will integrate at least one different ethnic dish each day.

Personal Trainer Plan: I will use the ethnic seasonings guide from Dr. Fuhrman’s book End of Dieting to add a different taste profile to a dish each day as the minimum effort. For more options, I will return to my new friend, the Instapot cookbook.

New Year’s Resolution: I will invite my 19-month old son, Preston, to help me with any task I’m completing in front of him.

Personal Trainer Plan: While it seems as if I’m encouraging child labor here, I’m really stimulating Preston’s neurons and teaching him the basics of life, such as cleaning out a dishwasher, throwing garbage away, completing my taxes, etc, etc. Too often I just complete a task without considering it as a teachable moment. Interesting enough, Preston loves to help! Who would have known that he loved tax work!

New Year’s Resolution: I will create and stick to a new fitness routine each month.

Personal Trainer Plan: I always write programs for my personal training clients but I rarely make the time to design one for myself! I need a personal trainer too, you know! Moving forward, I will design a new 5 day program during the last week of every month.

New Year’s Resolution: I will only check my phone once in the 2 hours prior to bed.

Personal Trainer Plan: No matter how tired I am a phone or computer has electrifying effects on my brain. Not only does this stimulation affect my ability to fall sleep but it disrupts my present-minded state. I will set a daily alarm to remind me to shut off before I shut down for rest.

New Year’s Resolution: I will read 1 book per month.

Personal Trainer Plan: Reading has always helped me reason with clarity. It somehow brings structure to my wandering thoughts which improves my day-to-day focus, comprehension, and communication. I will read 10 pages per day to achieve this goal each month.

New Year’s Resolution: I will perform at least 5 minutes on the Stairmaster every weekday.

Personal Trainer Plan: Humans depend on oxygen. Cardiovascular activities, like the dreaded Stairmaster, increase lung capacity and improve stamina. Most important, it increased my access to oxygen…hence this resolution.

New Year’s Resolution: I will simplify my budget so that every bill is automated from 1 bank account.

Personal Trainer Plan: Simple and automated equals less stress. Trying to figuring out which bill is being paid from which account while transferring money between each is inefficient and often frustrating. No mas!! Simplify, simplify! This process has already started and will be on audited on New Year’s Day.

New Year’s Resolution: I will reach out to one person I haven't spoken to in over a month each week.

Personal Trainer Plan: I admittedly lose myself in the day-to-day obligations in life. Along the way, great friends and family have fallen victim to my silence. Since relationship maintenance is a priority, I will choose one new person every Monday that I haven’t spoken to in over a month and reach out via text message or phone. A small effort but a worthwhile intent to stay in touch.

Article Credit:

Author: Michael Moody Fitness
My List of New Year’s Resolutions (and How I’ll Achieve Each)
Learn how to lose weight from a personal trainer in Chicago.
 

"10 Nighttime Habits That Will Transform Your Tomorrows" Review

Having trouble falling asleep? With the close of the year, there is plenty to stress about (and I’m sure it doesn’t help your sleep). I’ve dissected a recent article on Livestrong .com and picked out the best ways to redefine how you hit the pillow.

Unplug to Recharge


Even your beloved smartphones can’t go nonstop without being recharged, and your mind is no different. At least 30 minutes before going to bed, turn off all your devices to allow your mind time to relax and unwind. You may notice the inevitable side effect of feeling more present to enjoy the final moments of your day.

Personal Trainer Wisdom: Unfortunately, computers and phones stimulate my neurons to caffeine-like levels (even if I am tired). Most often, I need to unhook 120 minutes before bedtime otherwise Ill stare at the ceiling for an hour while trying to sleep. It took a great level of experimenting, and I know the boundary line varies from person to person. I have found that my personal training clients aren't much different, though.

“Un-wined”


Put down that glass of vino! “Rose all day” on weekends if you want to, but if you want to wake up alert, focused and productive, avoid alcohol before bed. It can lead to frequent sleep interruptions in the later half of the night as blood sugar levels spike. And those disruptions to your REM sleep can cause next-day drowsiness. Try some herbal tea to wind down instead!

Personal Trainer Wisdom: I seriously consider the effects of wine and food on my blood sugar levels….especially before bedtime. Typically, your blood sugar rises to its highest level around 2 hours after your last meal. A similar effect takes place with the consumption of alcohol too (although often sooner due to its simple carb ability to spike the blood stream at a quicker speed). With all this being said, the true effects of this consumption may occur after you crash the pillow and your body will need to respond instead of recover.

Prepare for Tomorrow


Take some time the night before to choose and lay out your wardrobe for the next day. Pack your bag or briefcase too, and don’t forget a healthy lunch! Being prepared the night before makes mornings less hectic and gives you time to consciously ease into your day.

Personal Trainer Wisdom: I’m a man of lists. If my next day isn’t organized, I play out every scenario in my mind like a movie. Of course, my sleep is compromised with this type of brain activation! My hard rule: I don’t let anything sit on my mind. I write it down and often organize those thoughts as fast as they appear.

Have a Pajama Party


Put on those PJs! Experts say that a conscious transition into “bedtime” mode actually helps your body and mind begin to prepare for sleep. Choose something loose-fitting, cool and comfy for optimal relaxation.

Personal Trainer Wisdom: You’re probably wondering “I didn’t know Michael has pajama parties!!!” I don’t, but you shouldn’t judge me if I did! I have established a routine of changing into a pair of comfy pants and a t-shirt every night to cue my relax time. Many of my routines are fairly, well, routine for a good reason. Not only do they eliminate decision fatigue but they also cue a state of comfort (especially before bedtime).

Stick to Your Bedtime


Set an earlier, non-negotiable bedtime for optimal sleep. Getting a full night’s rest (seven to nine hours is the optimal range) gives your body time to replenish. It can help regulate your hormones, recharge your body on a cellular level and refresh your mind as well. A good night’s sleep is one of the best and most scientifically proven ways to enhance our mood, energy, and productivity.

Personal Trainer Wisdom: The body is a creature of routine and depends on its circadian rhythm to reach its most optimal self (homeostasis). It wants to predict your eating and sleeping schedules to efficiently and effectively handle the influx of fuel or recovery time. While it’s important to sleep the most appropriate number of hours, the consistency of your bedtime schedule will also determine its effectiveness. So, literally sticking to my typical bedtime of 11 or 11:30 on most nights has been just as important as the length of sleep for me.

Photo Credit:
videoblocks .com–What keeps you up at night?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from https: //www.livestrong .com/article/13712476-10-nighttime-habits-that-will-transform-your-tomorrows/
”10 Nighttime Habits That Will Transform Your Tomorrows” Review
Learn how to lose weight from a personal trainer in Chicago.
 

What Being a Parent Taught Me About Managing Stress

The Big Aha Moment:


My 18 month old son, Preston, taught me how to manage stress more effectively without knowing it! What a smart little man! 😊

The reactive assumption, without breaking down this claim: Babies teach us nothing! They are little animals trying to survive in nature. What do they know!!!

The real breakdown: Giving birth to a child will change your life forever. You will always need to think about others, be mindful of your risk-taking behavior, plan ahead, focus on meaningful interaction, show empathy and sympathy…..wait a minute, shouldn’t we be doing this anyway (with or without a child)! In all honesty, my wife, Sammy, and I haven’t felt the drastic change in life that most people claim. The responsibilities and day-to-day specific approach may have been reshaped but the principles are the same. Although that’s true, Preston has inspired new approaches to managing stress. He unknowingly prepared a Stress 101 curriculum for his Dad: A model of human instinctual behavior. Without a doubt, it made rethink about my needs and how I structured my life to minimize stress. Here’s how:

Observation: I need to make my primary (survival) needs a priority before pursuing any secondary tasks/projects.


Personal Trainer Wisdom: A long time ago (when Preston was 0-8 months) Sammy and I relied on Preston’s cries to alert us of his basic survival needs: Changing his diaper, laying him down to sleep, giving him milk, making sure he’s not too cold, and making sure he’s not too hot. While a parent will always look for serious signs of discomfort or sickness as a caution, the primary focus is this list. If we fail to meet these demands, Preston’s cries, will, uhm, continue for a very long time (rightfully so).

Now, Preston’s ego has certainly kicked in, and life is more complicated (e.g., crying is a result of the inability to communicate in a way that we understand, the lack of attention, or the societal restriction of haphazardly tossing toys down the stairs). Although his cognitive brain may muddle what he needs in the moment and how he communicates it, Sammy and I still consider Preston’s survival needs as a first option. I take the same approach with myself when I experience discomfort or stress. Poor Preston can’t move on until we meet these needs, and I can’t either. And, yes, I’m a big baby.

Unfortunately, my advanced cognitive brain taught me to ignore or distract myself from these innate physical needs for most of my life. With my new observations of Preston in mind, I began asking the following questions: How often do I hold off eating lunch or visiting the restroom because I need to finish a computer project? How comfortable do I feel while ignoring these cues? What level of stress do I experience while “h-angry” or squirming in my chair? How often does it redirects my focus from the project at times? Does it contribute to a subtle (or not-so subtle) anxiety?

Once I considered these questions, I started to realize the level of discomfort and stress I created by ignoring my need to eat, sleep, or potty (think like Preston). Despite my efforts to suppress the need, it was still sitting in my unconscious and manifesting itself in a number of ways, including impatience, irritability, reactiveness, etc. In terms of creativity, effectiveness, and efficiency, I never want anything to become an obstacle to my success. Sometimes the most stressful situations in my life have been resolved with this renewed focus on my physical self. President Bill Clinton always fed diplomats before an important meeting and I will certainly continue to take the same approach with myself.

Observation: Routine Rules!


Personal Trainer Wisdom: Babies are creatures of habit and routine. Please let me rephrase this: ALL of us are creatures of habit and routine. Babies thrive on the predictability of a schedule. It isn’t a result of feeling cognitively satisfied with their adherence to a routine. They rely on physical cues to trigger action for food and sleep. The core system of their bodies loves to efficiently and effectively prepare for both (think hormonal release). Ever wonder why babies typically wake the same time every day? For some reason, Preston never realizes that it’s the weekend and that Mama and Papa want to sleep an additional 1-4 hours. He continues to wake at 7:15 am almost within 5 minutes every day (even on Saturdays!!!). While less convenient for sleeping parents, it contributes to a healthy lifestyle and proper recovery time. In a perfect world, I don’t need an alarm, and my body begins a systematic approach to slowly wake the body starting three hours before that typical time. What an efficient machine! The same process takes place with a consistent eating schedule. The human body wants to predict the next influx of fuel to use it in the most efficient manner (hence, the reason you’re hungry at noon on Saturdays if you typically eat every weekday at noon).

Of course, if we miss one of Preston’s naps, he reaches an epic level of irritability that’s difficult to calm. I can’t it’s much different when I’m overtired. If my body typically rests for the night at 11:30, it certainly gives me an internal physical smack until I succumb to its demand. I easily recognize when I’m pushing these limits and fighting my physical self (especially if I’m working on a work project late night). Unfortunately, the anxiety I feel as a result ends up affecting my ability to fall asleep when I eventually hit the pillow. A routine helps me become an efficient machine, and it will protect it as much as it comes. The more I fight it, the more discomfort I feel, and the same applies to the timing of meals.

Article Credit:

Author: Michael Moody Fitness
What Being a Parent Taught Me About Managing Stress
Learn how to lose weight from a personal trainer in Chicago.
 

4 Ways to Approach Holiday Eating

Challenge: My holiday eating is out of control!

Reason You Give: “I can’t escape it!”

It’s that time of year….turkey roasting in the oven….the scent of rosemary and thyme floats through the air while the savory stuffing and sweet cranberry sauce absorb your stares. Soon your indulgence reaches maximum effort, and you’re ready to sleep off your food coma on the host’s hardwood floor. The official kickoff to 41 days of eating: An annual tradition of celebrating the best of life from Thanksgiving to New Year’s Day!

While it is a time of celebration, it is also a time of stress for people who are interested in weight loss or maintaining their health. Although I believe that “if you do it, you should do it well”, you may not feel or look well if you do “it” for 40 nights. With this being said, here are 4 approaches to help you handle Thanksgiving and other festive eating holidays this fall and winter.

Establish a day-to-day routine, enjoy the holiday indulgence, and then return to your routine.


Personal Trainer Wisdom: Whether it’s a holiday or not, your indulgence, or cheat meal, truly needs to be an outlier. Why? You want a routine that is so impeccable and nutrient-dense perfect that a celebration won’t undo everything you worked hard for….it’ll just slightly skew it for the moment. If you find that the simplest smell of a pumpkin pie sends your weight through the ceiling without returning, you need to question your day-to-day approach (which means rethinking your daily meals). Ultimately, the routine you integrate before and after a holiday will determine how restrictive that holiday becomes. Take the time to establish an effective diet (normal way of eating) that meets your health goals and make the celebrations a small blip on the radar of health.

Set food rules.


Personal Trainer Wisdom: No matter how you spend the holidays you most likely will be enticed by the many belt-busting traditional dishes. While you can’t avoid it all, you can establish a framework to guide your choices. It will help you achieve bottom-line nutrition with each meal and the proper exchange system to manage holiday eating. Here are several rules to consider:

-Minimize the “Big 6”: Dairy, grains, alcohol, refined sugar, processed food, and meat. The combination and amount of each of these foods have played the biggest role in whether or not my personal training clients lost weight over the last 13 years. Choose the pastries with the least amount of sugar. Cut your portion of turkey in half and replace it with roasted vegetables. Eat half of the cheese that you normally select when drinking wine. Little changes can go along away!
-Fill half of every plate with vegetables.
-Drink a glass of water between each glass of alcohol.
-Precede each treat with a healthy option.

Bring two healthy dishes.


Personal Trainer Wisdom: Recently, my wife, Sammy, and I hosted a Friendsgiving (an early Thanksgiving party with friends). Although I have a dairy intolerance, our friend, Zelle, is allergic. We took special care to identify which dishes had butter, milk, and cheese. Funny enough, nearly half of the potluck dishes had fit this criterion (and were some of the favorites). Not taking any chances, Zelle typically brings a couple of dishes knowing most people’s habits. If you have a similar restriction or concern about the food at parties, take the same initiative. At the bare minimum, you’ll have a couple of dishes to choose from without feeling guilty.

Host the party and make the food.


Personal Trainer Wisdom: Don’t like what other people are serving at holiday parties? Host your own party then! There’s no better way to control the type of food being served. It’ll give you the chance to control every ingredient of your meal. You limit the temptation of another host’s treats and organize a party that supports your goals. If cooking is too much of a burden, cater from Whole Foods or ask guests to bring a specific dish (with your restrictions in mind).

Photo Credit:
trendsinusa .com–How will you approach this table over the holiday season?

Article Credit:
Author: Michael Moody Fitness
4 Ways to Approach Holiday Eating
Learn how to lose weight from a personal trainer in Chicago.