Start small but don't fall off the wagon....

Aim to lose 1 pound in the next week.

To do that you’ll have to reduce your daily calorie intake by 200 to 300 calories and burn off 200 to 300 calories a day for an average weekly deficit of 3,500 calories. If you usually exercise 3 days a week, add an extra day. If you’re not a regular exerciser, then try to walk for at least 5 minutes, 3 times a day to start. It’s okay to start small; any little movement adds up to calories burned.
Use Prevention's My Health Tracker tool to set a weight goal and track progress.

Positive mantra: I’ll take this one day at a time.

Don't give up...

Good Morning everyone!!

While I missed the last meeting I hope everyone is still motivated and doing well after the holidays!! We all need to stay motivated and KEEP OUR EYE ON OUR GOALS!! I will be posting new stuff for the month of December on tips to staying motivated during the Christmas holiday parties, exercise tips, etc. so stay tuned!!

Check back this evening for some tips on how to get back on track...

Positive mantra: Yesterday was a challenging day but I can make a fresh start today!!

HAPPY THANKSGIVING!!!

Holiday Survival Tips...

BYO fresh vegetables...Mom love to have our favorites waiting for us when we arrive home. Usually that means piles of cookies, cakes, her mom's special vanilla fudge, and no vegetables--unless you count sweet potatoes with marshmallows. Why not bring your own healthy foods. It isn't easy, but by having a plan and following through with it, you can stay securely in the present and avoid sliding into old patterns and old ways of eating.

Learn to recognize hunger cues--an empty feeling or rumbling in your stomach. As you become more aware of what your body is telling you, you'll be better able to eat only when you're hungry and stop when you've had enough. Eating then becomes a physical activity, not an emotional one.

Sample only the special stuff - There's a big difference between eating homemade rugalach made by your office mate's Great-Grandmother Sadie and a box of store-bought Santa cookies with sprinkles. Eat what will give you the most satisfaction.

Healthy Website

www.health.com/health - This site is packed full of information. Healthy eating, healthy living tips, recipes, news headlines...

Sample Recipe: (Health Note: Festive and flavorful, these pancakes contain half the calories of those made with buttermilk. Plus, pumpkin contains beta-carotene, which may reduce the risk of developing certain types of cancer and offer protection against heart disease.)

Pumpkin Pancakes -
Ingredients
1/2 cup canned pumpkin
1/2 cup low-fat vanilla yogurt
1/4 teaspoon baking soda
1 large egg yolk
1/4 cup cake flour
4 large egg whites
1/4 teaspoon salt
Cooking spray
Maple syrup or honey

Whisk together pumpkin, yogurt, baking soda, egg yolk, and flour. Whisk egg whites with salt; fold into pumpkin mixture. Heat a large nonstick skillet coated with cooking spray over medium heat. Spoon in 1/3 cup batter for each pancake. Flip when tops are covered with bubbles and edges are slightly brown (about 3 minutes per side). Drizzle with syrup or honey.

Core Work...

Reverse crunch: Lie on back, legs raised with knees bent 90 degrees. Squeeze a sports ball (or folded towel) between knees and rest arms at sides. Contract abs to curl hips off floor (as shown). Slowly lower hips for one rep.

Ball crunch - Sit on a stability ball, feet flat and hands clasped behind head, elbows out. Lower upper body until back is resting on ball. Slowly crunch up as you lift right leg as high as you can while maintaining balance (as shown). Lower to start; repeat with left leg for one rep.

Stand-up slimmer - Stand with feet hip-width apart, a 3- to 10-pound dumbbell in each hand. Raise arms out to sides at shoulder level, elbows bent 90 degrees (like a goalpost), palms forward. Lean torso to left as far as you can (as shown). Return to upright; repeat on right side for one rep.