Jim-Fit - Everybody Can Change

Spring Into Fitness

Spring is here at last! The birds are singing, the sun is (sometimes) shining. Great weather is soon to be here to stay, and say...have you tried on that bathing suit yet?

Warm weather and lighter clothing bares the not-always-happy truth about our winter-logged bodies. If you've been eating too much and aren't quite ready for swimsuit weather, here are some great tips to help you quickly get back in shape for summer: Tone up for Summer, by Natasha Turner, ND.

I especially recommend:

• Drink water for hydration and for keeping those cravings at bay;
• Eliminate caffeine, which can increase your stress hormone levels, making it even harder to get the pounds off; and
• Avoid sugar, especially refined sugar, but also high-sugar fruits. Sugar is quickly consumed by the body and can lead to crashes, making you much more vulnerable to eating all the wrong things.
• Lastly, and most importantly, I advocate the "do not skip meals" diet plan. Eat five to six small meals each day and you'll find you'll be making much better choices when mealtimes come around. It's simple: you won't be famished and desperate for food; instead you'll be cool, calm, and collected, and able to enjoy a delicious, healthy meal instead of something fast and fattening.

I'm always happy to help my clients customize a nutritional plan that works just for them. Get in touch and I'll help you craft a nutritional lifestyle plan that will help you achieve your goals. In the meantime, happy spring!

Work Your Body, Boost Your Mood!

As an athlete, I have suffered the occasional sports injury and have had to lay low for a week or two to heal. When this happens I always notice a distinct dip in my mood.

When I don't get to work out, I feel out of sorts, my sleep suffers, I get fatigued and moody. I start to crave carbs and sugar and other quick-fix (and long-term fail) ways to make myself feel better. Before long, I even find my motivation to work out going by the wayside.

But I push myself back to the gym, and every single time the same thing happens: I feel so much better! Working out gives me an instant mood boost, clears my head, and helps me sleep better. It also reactivates my diet discipline and makes me feel back on the right track.

Am I an endorphin junkie? Perhaps. But there are worse things.

The next time you're feeling frazzled, frustrated, or just plain low, ask yourself when your last workout was. Are you putting good fuel into your body, or going for quick comfort foods and crash-inducing energy fixes like caffeine and sugar? Next time you need to lift your spirits and get out of that slump, eat something healthy and HIT THE GYM! I promise you: you will feel better!

Don't believe me? Check out these mood boosters from Men's Fitness magazine. Then go for a workout and let me know how you feel. I promise you'll feel better for it!

Sprinting for fat loss!

Since I mentioned to my clients the benefits of training like a sprinter for fat loss, I've received quite a few questions, the most common of which is:

"I've been running 3-4 miles a day, are you saying I shouldn't do this anymore to lose weight?"

You can lose weight by doing long, slow aerobic training, but it's certainly not the most effective way to do it.

First, you will lose lean muscle. That's why elite distance athletes look so skinny and have little muscle.

Secondly, it's just not the most efficient way to exercise. Your body is good at adaptation and the more distance you put in, you have to run even further next time to get the same benefit. Soon, you'll find yourself running 5 miles to get the same benefit that 4 miles used to get you.

Don't Get Super-Sized By The Super Bowl!

It's almost Super Bowl Sunday, so I thought I'd turn over the Super Bowl Sunday party tips to a fellow trainer who's a veteran Super Bowl party hostess. I'll be back in February with some Valentine's Day tips. Meanwhile, keep your eye on the ball!

Stupendous Super Bowl Strategies
by Liz Page

It's that time of year again: time to drink lots of beer, eat copious amounts of wings, cheez, and JUNK FOOD, and watch football dudes in really, really tight pants kick some serious football butt!

I don't actually watch the game much, but that's only because I'm always the one throwing the Super Bowl party!

But ever since I've "downsized" I've learned a thing or two about "right-sizing" my Super Bowl goodies. I'll always provide the hard stuff for the unwashed masses, but there are plenty of yummy options for those seeking lighter fare, or for the hostess who's trying to sneak in something healthy and stealthy. In fact, I always make it a game of my own to see what healthy alternatives I can get away with!

So without further ado, here are some of my favorite Super-Healthy, Super-Stealthy, Super Bowl Sneaky Snacks!

Keep Your Eyes on the Prize - Achieve Your Fitness Resolutions

It's that time of the year again: the ever-optimistic New Year's Resolution time. While I don't advocate resolutions, many people believe the New Year is the perfect time to get started, get fit, get back on the horse.

Many of us start out strong with our workout routines, but it doesn't take long for our day-to-day lives to intrude. Meetings go late so we miss our kick-boxing class. The kids have parent-teacher night and there's no way we can get to yoga. We catch a cold, we slip on our diet, we lose an eyelash or break a nail...the excuses start to build up and before you know it, *POOF*, our resolutions go up in flames.

If you are making a fitness resolution this year, here are some tips to help you bag those excuses and stick to the plan. You're strong, you're determined, YOU CAN DO THIS! Here's how:

Commit to 30 days
Don't look at this change as a lifetime change, stretching out in a long slog in front of you. Start small! Commit, and I mean REALLY commit, to 30 days of your new routine. And don't get crazy! Make doable changes: commit to going to the gym 1/2 hour, 3 days a week. Commit to cutting down on some of the fat in your diet. Commit to eating more fruits and vegetables, more chicken and fish, and cutting down on sugar. Commit to cutting back on that diet soda. And commit to doing these things for 30 days, and ONLY 30 days. And for 30 days, don't let ANYTHING get in your way.

Find your "Why?"
What are the reasons you want to achieve your fitness goal? To look better? To feel more energetic? To get more healthy? To get more dates? To prove to yourself or someone else that oh yes, you CAN!? Dig deep and figure out the reasons why you're doing this. Write your reasons down and stick the list in your wallet or purse. Then, when you're faced with temptation, whip out your list and ask yourself: would you rather eat that jelly donut, or would you rather achieve this goal? Are your reasons strong enough to overcome that craving for Dorito chips or ice cream? At least for 30 days? If you want to achieve this goal, you absolutely can achieve this goal, unequivocally, no question. But you have to want it. So figure out why you want it, and figure out *if* you want it...then you'll figure out how to get there.

Strategize Your Way to Fitness
Make a list of possible obstacles you'll face for getting your workout in or sticking to your diet, and devise strategies in advance to get around them. For example, if you know you have a crunch time coming at work, schedule early morning workouts. If you know you'll be working late nights and you're not a morning person, go for a run at lunchtime. If there's just no way to get to the gym on one of your planned days, do a mini-workout at home with some dumbbells and a stability ball while you're watching TV, then make up for a lost workout the following morning or on a weekend day. If you know you start getting the munchies at a certain time of day and the snack machine is going to be calling your name, bring your own healthy snacks with you from home. Having a healthy snack or two at hand wherever you go will keep temptation at bay.

Be creative with your contingency planning and have an arsenal of alternatives at your disposal, in advance. Get determined. Get down and dirty. Focus and keep your eyes on the prize. After all, it's only 30 days.

Workout time is *your* time. Working out and being fit relieves stress and sharpens your mind, giving you an extra edge at the office, at home, at everything you do. It's crucial that you *make time* in your busy schedule for your workouts during those 30 days. Don't pencil it in: plan it, book it, strategize it, and DO IT! 

If you miss a planned workout or temporarily fall off the diet wagon, DON'T GIVE UP! And don't wait for the next day to start again...start over NOW! Being fit doesn't mean spending hours and hours at a time at the gym and giving up fun food forever. It just takes a *consistent* effort over time. Get back on schedule and back on track RIGHT AWAY. And remember: it's only 30 days. 30 DAYS! You can do anything for 30 days! Yes you can!

Consult a professional
If you find yourself simply unable to get your motivation on, consider purchasing a personal training package.

Your trainer will work with you to devise a program that is the most time-efficient, effective, and safe way to reach your goals.

Your trainer will motivate you, hold you accountable, and help you recognize and celebrate your successes.

Hiring a professional is simply another strategy to achieving your goal. It's well worth the price and can give you that extra push to get you started and get you through.

30 Days
Remember: it's just 30 days. 30 DAYS! You can do ANYTHING for 30 days.

So GET ON IT! Plan it, book it, strategize it, DO IT! You'll feel so much better for it. And check back in with me after 30 days or anytime in between to let me know how you're doing. I'll post another article soon about the day AFTER your 30 days are done. But for now, get on out there and GO!

Got any tips for sticking to your exercise routine? Leave us a comment or email us! We'd love to hear what you've got, and we're all about sharing! Namasté.

Happy Holidays!

I just want to wish you all Happy Holidays and my best wishes for a happy and healthy New Year! 

Thanksgiving: Feast and look fabulous!

'Tis the season: EATING season!
From Halloween through New Year's Day, the holidays are a minefield for those watching their weight. It's estimated that the average American gains between 1 to 5 pounds over the holiday season, and that the weight accumulates over the years and may be a major contributor to obesity later in life. But holiday weight gain doesn't have to be inevitable. Determination and preparation can keep you on track through even the most tempting holiday treats. Here are a few strategies to help you get through the season beautifully, healthfully, and happily!

Survive Your Thanksgiving In Style!

Before the feast:

My #1 tip is this: Don’t starve yourself all day before dinner. Believe me, you may think you're saving yourself calories by not eating during the morning and afternoon hours, but your resolve will almost certainly be lost in a sea of gravy if you make this vital mistake! You will surely eat more if you’re super-hungry, and will be more likely to make bad choices if you're ravished. That means don’t skip breakfast, and do fill up with whole-grain crackers, fruit and raw vegetables if hunger pangs strike before the big meal. It also helps to drink plenty of water throughout the day and throughout dinner.

Secondly, try to carve out some time to get your regular workouts in during Thanksgiving week. It'll be a challenge, but maybe it's a perfect opportunity for the kids to spend a little extra time with their auntie or grandpa while you slip out for a spin class or a quick run. You'll stay calmer, happier, and feel more balanced if you keep to your exercise routine as much as possible. And remember, some gyms (like Gold's Gym in Needham) offer special Thanksgiving Day workouts so you can get in that last workout before you sit down to the feast.

Feast & Fit:

Turkey is actually good for you! It's low in fat, is full of protein, and is an important source of B vitamins. Your best bet is to go for the turkey breast. Be sure to remove the skin before eating.

My personal holiday favorite is mashed potatoes. Regular potatoes are an excellent source of vitamins and minerals, but with all that butter and cream, mashed potatoes can be a diet disaster. Replace the butter and cream with reduced sodium, fat-free chicken broth or fat-free milk and fat-free Greek yogurt instead. Add extra flavor with garlic, fresh herbs, and ground black pepper. Still, it's best to keep your portion size small.

Sweet potatoes are a rich source of beta-carotene, vitamin C, vitamin E, potassium and fiber. Leave out the butter and sugar, and instead use orange juice and a sprinkle of brown sugar for flavor. Keep your portion size down to no more than half a cup.

Pumpkin is a terrific source of beta-carotene and fiber. Enjoy a low-fat Pumpkin Pie by using egg whites or egg beaters and fat-free evaporated milk in the filling, as in this low-fat pumpkin pie recipe. Use phyllo dough for the crust for an even lighter version.

Vegetables should be sautéed, steamed or roasted rather than smothered in butter or cheesy sauces. Skip the fried onion rings on top of the green beans and use toasted almonds or walnuts instead. Try using vinaigrette, freshly-squeezed citrus juices, or herbs for flavor. Add some naturally low-fat goat cheese and cranberry-raisins (unsweetened) for added color and texture.

So now you can see how to enjoy the basic foods at the center of the Thanksgiving celebration. That leaves us with gravy and stuffing, which are notorious sources of fat and calories. Make a lower fat gravy by straining the fat from the drippings (a fat separator makes the job easier), and using cornstarch or a sprinkling of flour as thickening agents rather than a butter and flour roux. Add extra flavor to your gravy by using herbs and wine.

You can make a low fat stuffing by omitting butter, using fat-free broth, and lean turkey or chicken sausage instead of pork sausage. Or you can bag the sausage altogether and use meaty mushrooms and extra veggies instead.

For appetizers, have plenty of fresh vegetables and fruit on hand. Use low-fat or fat-free sour cream and yogurt for dips. Delicious low-fat dips can include spinach dip, hummus, and vegetable salsas. Have homemade baked pita chips or low-salt tortilla chips to go with them. Whole wheat crackers and low-fat cheeses, colorful grapes, nuts, and dried fruits make great snacks, too.

Here are some additional tips for a Healthy Thanksgiving from Allrecipes.com.

We'll be back with more tips on getting through the rest of the holiday party season. But for now, we wish you and yours a very Happy Thanksgiving!

Got any tips for getting through the holidays? We'd love to hear them! Leave us a comment or email us and let us know what you've got to say!

Need Motivation? Mix It Up!

One easy way to refresh your exercise mojo is to mix up your music! Be it Beethoven or Beyoncé, studies show people exercise longer and more vigorously to music. Your favorite tunes can help you push through that sometimes-daunting warm-up slump until you hit your groove, and a great power song can give you that extra boost just when you need it most.

Here are a few tunes in different styles to get you going. (Warning: some songs contain explicit language).

What are your favorite workout songs? Please share! I'll include your suggestions in the next Jim-Fit playlist. [Updated 9/21]

Love Lockdown - Kanye West
Shawty Get Loose (feat. Chris Brown & T-Pain) - Lil Mama
Ayo Technology (Millow Cover Version) - Millow
Stronger (Andrew Dawson Remix) - Kanye West
Short Skirt-Long Jacket - Cake
In The Air Tonight - Nonpoint
Celebrity Skin - Hole
Numb/Encore - Linkin Park & Jay-Z
Calabria (Radio Edit) - Enur
In The End - Linkin Park
Hash Pipe - Weezer
Thanks for the Memories - Fall Out Boy
Harder Better Faster Stronger - Daft Punk
Fighter - Christina Aguilara
Hot In Herre - Nelly
Last Name - Carrie Underwood
Ooh La La - Goldfrappe
Toxic (Armand Van Helden Radio Edit) - Britney Spears
Believe - Franka Potente
Here Comes the Sun - Richie Havens
Mama Said Knock You Out - LL Cool J
Stronger - Kanye West
Come Baby Come - K7
London Bridge(Radio Edit)[Oh Snap] - Fergie

Fall Team Training Special!

Team up for fitness this fall!  Grab your friends or coworkers and join a training team!

Team training is fun and effective, strengthening bodies and friendships!

$20 per teammate/session for teams of 5 or more.

Contact me today for more information at 617.935.2135 or jim@jim-fit.com.

Get Your Lance Armstrong On: Super Summer Cycling

With soaring gas prices and warm summer weather, many of us are turning to our trusty bicycles for commuting and recreation, or just to add to our fitness routine.

Cycling can be a fun and environmentally friendly activity and great for building cardiovascular fitness. But as you may know, Boston in particular has a reputation for being one of the most inhospitable American cities for cyclists! Huge potholes. A dearth of bike lanes. Drivers who have no interest whatsoever in sharing the road with cyclists.

So before you hit the road, it's always best to keep some basic health and safety rules in mind.

Stay comfortable: Make sure your bike is fit properly to your body. Improper bike fit can lead to unnecessary stress on your knees and back and can cause discomfort that will lessen the enjoyment and fitness aspects of your ride. Your local bike shop can help you make the proper adjustments to your existing bike or give you recommendations if you're buying a new one.

Stay hydrated: Drink early, drink often. Remember: all the rules for safe hot weather sports apply to cycling, even for your commute.

Stay equipped: Here in New England we have a wonderful resource in Mass Bike, a local non-profit cycling advocacy group. Mass Bike's List of Essentials recommends you have at least the following equipment before heading out:

• A front white light and a rear red light
• Racks and/or panniers to carry stuff
• A good, solid lock — or two
• A helmet that fits correctly
• Wear comfortable clothes — use reflective ankle bands on baggy pants, and remember: layers, layers, layers!
• Wet/cold weather gear like a raincoat, gloves, a balaclava or scarf, and fenders for your wheels (to prevent mud splatters)
• A small tool kit with the basic wrenches for your bike’s type of bolts, patch kit, tire levers, and a tire pump
• A change of clothes and a washcloth if you need to look professional at your workplace (you may even be able to shower at work if you get particularly sweaty)

Stay oriented: Mass Bike and many local bike shops, sporting goods stores, and bookstores have some great local guides for cyclists, including maps, bike paths and trails, and bike tours. You can even get a portable GPS to make sure you make all the right moves.

Stay educated: Many local cycling shops offer classes and workshops for cyclists of all levels. These classes cover bike safety, equipment, repair, laws, rules of the road, cycling etiquette, and insider tips for making your rides more enjoyable.

A great place to start is the Mass Bike website or REI's Expert Cycling website (click on the "Expert Advice and Activities" tab). Check them out and have a great cycling season!

Are you switching to a cycling to fight high gas prices, help the environment, or improve your fitness? Got any great cycling resources to share? We'd love to hear from you!

Look Hot, Stay Cool

Summer is a great time to move your exercise routine outdoors. Road races, bike rides, hiking, summer sports: it's all hot fun in the summertime!

But this recent heat wave is a great reminder that you need to keep your cool to keep things fun. Heat-related illnesses can sneak up on you and have you on the sidelines before you know it. But there are precautions you can take.

Here's a great article from the Mayo Clinic on exercising safely in the heat.

Best points to remember:

• Don't exercise strenuously during the hottest part of the day
• Stay hydrated
• Dress for the weather
• Wear sunscreen
• Be aware of the signs and symptoms of heat-related illness and know what to do about them
• Have a back-up plan: if it's too hot outside, choose another, cooler activity.
• And I'd just like to add: keep an eye on your friends and family, too. Always best to use the buddy system.

So get on out there and have fun. Just be prepared, be aware, and you'll be enjoying the great outdoors all summer long!

Got any tips for exercising in the summer. What are your favorite summertime fitness activities? Please join the conversation and share your ideas! I'd love to hear from you!

Tone Up For Summer

It's officially summer: have you tried on that bathing suit yet? Hot weather and fewer clothing bares the not-always-happy truth about our winter-logged bodies. If you've been eating too much and aren't quite ready for swimsuit weather, here are some great tips to help you quickly get back in shape for summer: Tone up for Summer, by Natasha Turner, ND

I especially recommend drinking water for hydration and for keeping those cravings at bay; eliminating caffeine, which can increase your stress hormone levels, making it even harder to get the pounds off; and avoiding sugar, especially refined sugar, but also high-sugar fruits. Sugar is quickly consumed by the body and can lead to crashes, making you much more vulnerable to eating all the wrong things. Lastly, and most importantly, I advocate the "do not skip meals" diet plan.

I'm always happy to help my clients customize a nutritional plan that works just for them. Get in touch and I'll help you craft a nutritional lifestyle plan that will help you achieve your goals. In the meantime, happy summer!

June Workout Playlist

Here's a playlist to help inspire you to greater heights this month in your workouts. I've added in a few "get that time in" tunes, but for the most part these songs push me to work until I completely fail. When you've pushed yourself to the limit and have pulled all of your tricks out of the bag, listen to "Going the Distance" and you'll make it through. Enjoy! (Warning: some lyrics contain explicit language.)

Fever Dream - 300 (Original Motion Picture Soundtrack)
I Can't Help It - The Roots, Malik B., Porn, Mercedes Martinez & Dice Raw
Toxic (Armand Van Helden Radio Edit) - Britney Spears
Dirt Off Your Shoulder / Lying from You - Jay-Z & Linkin Park
The Ultimate (Live) - The Roots
Don't Stop the Music - Rihanna
Blueprint (Momma Loves Me) - Jay-Z
War - Rocky Original Soundtrack
Mercy - Duffy
Promiscuous - Nelly Furtado & Timbaland
Mama Said Knock You Out - LL Cool J
Come and Get Them - 300 (Original Motion Picture Soundtrack)
Gotta Work - Amerie
Naughty Girl (Calderone Quayle Club Mix Edit) - Beyoncé
Burning Heart - Rocky Original Soundtrack
Going the Distance - 300 (Original Motion Picture Soundtrack)
The Wait - Pretenders
The Hot Gates - 300 (Original Motion Picture Soundtrack)
I Will Not Apologize - The Roots, Porn & Dice Raw
Returns a King - 300 (Original Motion Picture Soundtrack)
4 Minutes (feat. Justin Timberlake & Timbaland) - Madonna

Eat This, Not That!

Heading out to lunch with your officemates? Only have a few minutes between errands to grab a quick bite? Wolfing down a vending-machine-bought lunch at your desk AGAIN to get ready for yet another important meeting?

What you eat is important to your energy, health, and well-being—and even to your brain function—so choose your food wisely. For those times when restaurant or fast-food meals are unavoidable, here's a great article from Men's Health called "Eat This, Not That!"

An even better—and more economical—idea is to plan your meals and snacks ahead of time and bring them with you to the office. Choose whole wheat breads and crackers, and "lite" style or home-cooked meats or fish. Try spicing up some low- or no-fat plain yogurt instead of mayo, and bring lots of fruits and veggies for snacks. Some red-pepper hummus with whole-wheat pita pieces is a great late-afternoon pick-me-up, and a nice kosher dill pickle is a tart, crunchy alternative to potato chips.