Food Journal...

So another Holiday has passed and if you are like most of us out there you probably filled your little belly with all kinds of treats...I know I did! I have always had a problem with eating right I'm a sucker for junk food! Well a good way to evaluate your eating habits is by starting a Food Journal.

Try and record everything you eat along with the time you consumed it for about 2 weeks. After the initial 2 weeks take a good look at your daily food consumption. Are you eating enough whole grains? Fruits and veggies? Protein? Most of us aren't...so your food journal will help you see first hand where you need to change your eating habits. Maybe you find yourself eating a lot of snacks before you go to bed which can also lead to disruptions in your sleep and extra calories that no matter what anyone says really aren't burned off in your sleep. (* Try and stop eating at least 2 hrs before bedtime)
By seeing your habits written down right in front of your face it helps you realize you probably aren't eating as good as you should be and it's time to make a change.

If you need help analyzing your food journal and your daily calorie intake try and meet with a nutritionist. Some gyms have on staff nutritionists as well as hospitals. Check online and see if there are any free offerings near you...sometimes there are free seminars held at local medical centers and gym/fitness centers.

Easy ways to cut calories...

Basket of Tricks
Save calories and leave room for your healthy entree at restaurants by asking your server to remove the bread basket from your dinner table.

Easier said than done
Leave 3 or 4 bites on your plate at every meal.
We have to forget all those years of our parents stressing to eat the last bite...

Smart Moves
Start getting in the habit of skipping the fries and onion rings and ordering a side salad, cottage cheese or steamed vegetables when eating out.
This is better for your skin then all those greasy foods anyways!

Whole-Wheat Flower
This can also helps with your daily dose of whole grains...whole wheat flower can be substituted for up to half of the white processed flour in most baking recipes.
Try using skim milk instead of whole milk when the recipe calls for it too.

Battle of the Bulge

Believe it or not bathing suit season is just around the corner so I know many of you are stressing about how you are going to be in beach body shape in a few months. Well here is a tip to get you started...

Take a Group Class
I have always been into working out but have had a hard time sticking to a routine or coming up with new ones after I have been in a rut or hit a "plateau", so I started taking some of the group classes at my gym... and now I'm hooked! The best workouts I have had have been in some of these classes. I know a lot of people are intimidated by classes, thinking they won't be able to keep up, or they will look stupid. Well let me tell you something most of the time everyone is so preoccupied with their own workout and getting it right that they really aren't paying much attention to anyone but themselves and the instructor. Plus who cares they were in your spot once too!! Most gyms offer classes as part of your membership and you can ask for a schedule of classes and pick the ones that interest you the most, or ask someone at the desk which classes they would recommend for you. If you are not a member of a gym there are usually classes offered through out your community you can sign up for or you can pay a visitor fee for a class at a gym to try it out. At the gym I belong to it's $10 for a class for non members.
Classes I recommend:
Yoga- You would be surprised how this class can relieve stress and stretch and sculpt your muscles all at the same time.
Body Tone/Body Sculpt- This class is great for an full body work out and you will learn new exercises you can try outside of the class as well.
Pilates- Great core workout...tones your abs wonderfully!!
Spinning/Cycling- This is my favorite class right now. Great cardio workout! But you can work at your own pace so everyone is able to participate. Also tones your legs and butt nicely.

Try a class with a friend if you are nervous to start it by yourself. Most likely you will make friends in the class too which helps keep you motivated to keep going.

If you are still hesitant to try out a group class, buy or rent a DVD with the class that interests you. If you have Comcast On-demand they offer a section that has videos with a variety of different group exercises you can also try at home. Comcast also switches them up every so often so you aren't stuck with the same ones over and over again.

Just remember practice makes perfect ;)