Dining Out

1. Don't be afraid to ask for what you want... toast without butter, veggies without oil, no potatoes. Most restaurants will be happy to meet your needs.
   
   
2. Have a good idea of what you will eat before you arrive. The bad choices can be overwhelming if you don't think ahead.
   
   
3. Stay away from high density carbs- potatoes, bagels, rice, pastas, etc.(all refined white carbs). When you do eat them, eat only a portion size. The clean plate club doesn't need anymore members.
   
   
4. Skip the appetizers. If you need a snack before your meal comes, you're not eating enough throughout the day. If you really can't wait, opt for a low carb soup or a small salad with vinegar.
   
   
5. Drink water mostly and diet soda and coffee in moderation. High sugar fruit juices have no real benefit, you're better off eating a piece of fruit with some protein.
   
   
6. Watch your portions- only eat the portion right for you (the size of your fist or the open palm of your hand). Don't be afraid to ask for a doggie bag immediately- eat half and take the rest home for your next meal. Your body wasn't designed to digest huge portions all at once.

Shopping

1. Never go to the store hungry and always go with a list full of protein, good carbohydrates and vegetables.
   
   
2. The wrong dressing can ruin a good for you salad- look for dressings low in carbs and sodium.
   
   
3. Full fat or low fat cheese is better than fat free. Fat free means preservative and chemical rich. It's better to have the real stuff in moderation.
   
   
4. Protein, protein, protein! - chicken breast, ground turkey or chicken, turkey burgers, lean beef and lean pork, eggs or egg substitute and natural peanut butter (it has less sugar).
   
   
5. Whole grain is always better than white- more fiber and better digestion.
   
   
6. Skip the sugar cereals and toaster pastries for a hearty hot cereal- oatmeal, crème of wheat, grits.

Nutrition

1. Portion size is key. Use the hand fist measurement- a portion of carbs is about the size of your fist, a portion of protein is about the size of your palm, fingers included.
   
   
2. Every meal should include protein, and carbs should never be eaten without protein.
   Remember: “Protein alone is OK - Carbs alone NO WAY”
   
   
3. Your body operates better on small meals every 2-3 hours. Never go more than 4 hours without eating.
   
   
4. Breakfast is a must everyday. Start your day and your body off right - with a full tank of fuel.

Holiday Tips

1. Be selective when it comes to the extras- If Mom's mashed potatoes are the best, eat only a portion size of hers and say "No thanks!" to others.
   
   
2. Pay it forward- If you know a big event is coming up, do some extra exercises and extra cardio to prepare for the extra calories.
   
   
3. Drink water before and during all meals to help with digestion and portion control
   
   
4. When it comes to dessert, choose your favorite and enjoy only a portion size.
   
   
5. Learn how to say no- it's ok to politely decline unhealthy foods, even during the holidays. Don't be critical, just say "No thanks!"- Your host will understand.
   
   
6. Remember the holidays are about family, not food. Feed your body, not your emotions.

STAY FIT WHEN TRAVELING

By: Mike Kocsis, CSCS, NFPT-CPT
Founder - Unlimited Changes

Tips For Maintaining Your Fitness While Traveling

1. Phone ahead to find out if there is a Fitness Center that is close to where you are staying. Call the facility(s) to find out what the cost is for a daily workout.
   
   
2. Pack plenty of extra Protein Bars & Protein Shakes so you do not dig yourself into a bad nutrition hole.
   
   
3. Pack a bag with all your workout essentials. Bring workout clothes appropriate for the climate you are traveling to, jogging shoes, water bottle, heart rate monitor, walkman or I pod and anything else you normally may need for your workouts.
   
   
4. If you are only going out of town for a couple of days (say a weekend) set up your week of workouts to accommodate your travel. Set up your regimen that week to make one of your travel days your OFF (non-training) day and the other one can be your cardio day. Cardio can be done anywhere. You can even do it running up and down the stairs in a hotel (I have done this very thing before. I even jumped rope in a hotel laundry room).

What To Bring On Your Trip

Always pack a few items in your workout bag in case of emergency. For instance, you may not be able to get to a fitness center for some reason, or you may get stuck at your designation for longer than expected (snowed in, cancelled flights, longer visit, family illness, or any number of reasons). Thus, always be prepared. Remember, The Five P’S, “Prior Planning Prevents Poor Performance”.

Here are a few workout essentials: (they weigh very little and take up almost no room)
1. A Jump Rope
2. Stretch Bands (Resist-A-Bands or Versa-Tubes) various strengths
3. Resist-A-Ball (Swiss Ball) (do not forget a pump)
4. Thera Bands (Stretch Band with cuffs).

You may wish to bring other gear but the four items above, a great attitude and high intensity level are really all you need. Then simple do the workout that follows and you are all set. You will have no problem maintaining your fitness level while away from home.

The Workout
(These exercises can be done in a hotel room, a spare bedroom, or a beach, in a fitness center, in a basement, or on a desert island).

This workout can be done in a number of ways. You may do it in a circuit or do 2 - 3 sets of 12-15 and then move to the next exercise.

Full Body

Legs
Wall Ball Squats
Lunges
Stretch Band (Versa-band) Squats
Stretch Band with Cuff or Thera-Band Side Leg Raises & Rear Leg Kickbacks

Back
Double Arm Stretch Band Rows
Single Arm Stretch Band Rows

Chest
Pushups
Chest Presses (Stretch Band)
Chest Flyes (Stretch Bands)

Shoulders
Shoulder Presses (Stretch Band)
Shoulder Side Laterals with Upright Rows (Stretch band)

Triceps
Triceps Dips (Edge of Chair)
Overhead Triceps Extensions

Biceps
Double Arm Curls (Stretch Band)
Straight Arm Double Curls (Stretch Band)

Abdominal
Bicycle Crunches
Dead Man Crunches