Nutrition Tip #3: Eat Frequently- But Not Like a King

Posted on May 17, 2012 by Julie Wilcoxson

When it comes to fueling the body for optimal health, we must do so every 2.5-3 hours throughout the day. This doesn’t mean you have to set your alarm to wake you up all hours of the night. You just need to follow these rules during your waking hours. You may be wondering how you are going to possibly lose weight if you are eating more often than you do now.

Allow me to explain… Since you will be feeding your body every few hours, you will have to take in smaller meals (still balanced, but smaller) this will allow your body to use the foods for fuel and digest them during those 3 hours before your next meal. For example, look at Sumo Wrestlers—how do they eat? They take in mass quantities of calories in one meal a day. Their bodies are programmed to hold onto every calorie- it doesn’t have time to digest thousands of calories at one setting.

On the other hand, you are going to spilt your 1500-1800 calories a day between 5-6 meals throughout the day (that’s anywhere from 250-350 calories per meal).

That’s right—you get to eat more in order to stay healthy, lean, and fit. This doesn’t mean eating junk- you still have to make the right food choices. If you follow these 7 tips throughout this nutrition series, you won’t have to count calories or pay such close attention to it. Your body will do what it is suppose to do because you are feeding it wholesome and balanced meals.

By eating frequently you will also keep your energy levels at a stable level, stabilize your blood sugar, and keep hunger at bay. We all know what happens when we skip a meal- this is where we lose all control and will reach for the closest food we can find.

Take control of your food intake- don’t let yourself get to the ravenous state! Don’t be left unprepared and hungry- this makes for a very ugly situation no matter how self disciplined you think you are.

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Eat Your Veg With Every Meal

Posted on May 10, 2012 by Julie Wilcoxson

There are so many different types and textures of vegetables that exist in our beautiful world; you cannot possibly tell me “you don’t like any”. Experiment PLEASE! If you don’t like it one way, try another recipe. Hating all vegetables is a learned behavior it has nothing to do with taste. We are all adults here and we have to stop acting like children when it comes to vegetables; just like your mama said, “eat up your veg”.

Vegetables is where it’s at. They contain tons of vitamins and minerals, low in calories, high in fiber and get this they actually help rid the body of fat. They are a source of carbohydrates, so no low carb dieting craziness here. They pack a HUGE punch when it comes to your health and your waistline.

Add a serving with every meal and let them work their magic. Try adding some chopped spinach to your omelet, spinach leaves to a chocolate protein shake, slice up some peppers with your hummus, add a colorful variety of vegetables to your mega salad at lunch (leave off the croutons and add peppers for that extra crunch).

One note of caution here though, if you are not use to eating vegetables, add them in slowly. If you start adding in 5 servings all at once you can experience a little digestive upset and bloating. Instead try adding a new serving every couple of days until you get to 5-6 servings a day. Search for new recipes, experiment; your kitchen is your personal space where you get to be creative. If one dish doesn’t work out, it’s okay, try something a little different next time. Who knows, you may surprise yourself and come up with something extraordinary!!!

So what are you going to try new this week?? A new personal favorite of mine is spaghetti squash. You can find the recipe here http://www.juliewilcoxson.com/?p=660

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Importance of Protein

Posted on May 4, 2012 by Julie Wilcoxson

Since I believe 100% in what you eat is what you look like. We are going to start getting a little more in-depth with nutrition. After all, if you’re not fueling up with the right types of food, you cannot possibly reap the rewards from all your sweat during your workouts. I am going to break it down into simple tasks to do each week. This will make it more manageable for you to adapt these new habits into your lifestyle.
The biggest KEY when it comes to nutrition is DO NOT make it complicated. It is not difficult to make the right choices. One of the biggest tips I can share with you is if you are eating clean 90% of the time, they you can have your little indulgences. It doesn’t mean 2 days of carefree eating, it means 2 small treats. I don’t believe in CHEAT DAYS nor do I like to look at them at cheats. They are simply opening your diet up for that one “fun” treat.

If you do overindulge (for many of you that happens over the weekend) then pick yourself back up and get back on track. Remember, none of us are perfect! We are all adults and we know what choices we are making, so enjoy every bite of it, then move on from there. Try to be a little more active that day. I don’t believe in working out because of a previous food choice either. You work out to improve your health and physique not as a punishment for a donut. Please don’t get into that mindset. Working out should be fun, something you enjoy because of the progress you see in your body and blood work. Never look at it as something you “gotta” do!!

Okay tip for this week:
1. Eat a clean source of complete protein every single meal. You should be consuming 5-6 meals a day. Remember our meals are not 700 calories each, they are small meals eaten throughout the day. So let’s say you are eating around 1500 calories a day that makes each meal between 250-300 calories per meal (or a little more at the main meals and a little less at the in between meals (snacks). In other words, Never eat a banana alone, Every time you eat you need to include some protein. (lean meat, fish, low fat dairy, eggs, tofu, quinoa, a veggie burger, or protein supplement).

2. Protein is essential for a good physique transformation. Protein is a vital part of every tissue, cell and organ in your body. A complete protein contains all essential amino acids and comes from animal products. An incomplete protein is low in certain essential amino acids and comes from non animal products .Complete protein sources include meat, poultry, fish, eggs, and milk products. Incomplete protein sources include vegetables, legumes, tofu, nuts, seeds, grains and fruits.

3. Remember your goals. I know donuts, pizza, sodas, cakes, cookies, beer, margaritas, etc, etc all taste good. But is the taste really worth diminishing your health and keeping you from living in your best body? One thing I hear all the time when it comes to food and it really drives me crazy is, “you gotta live a little”. Guys, hear me with this one—you are not living by putting junk food into your bodies, you are slowly taking away from your health. I understand how good pizza and chips are (these are my weaknesses) but I also like to feel good so I don’t indulge in them on a daily basis. You must learn to control your food choices instead of the other way around. If living to you is eating a piece of cake, then we gotta sit down and talk… Living is being able to wear anything you want, run around with your kids without gasping for air, sprinting up a flight of stairs like it is nothing, playing volleyball at the beach without wearing a cover up, sitting at a football game without your back aching or tugging at your shirt to cover that extra layer of skin that is hanging over your jeans. Living is having the ability to chose when you want to have that treat instead of it calling your name 24/7. Living is not having to take a shot every day to control diabetes or a pill every day to control blood pressure…

This is your tip for the week, I don’t want you to worry about anything else, I don’t want to overwhelm you- just work on adding a complete protein in every meal and next week we will go a step further…

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Have you Been Diagnosed with Insanity?

Posted on April 30, 2012 by Julie Wilcoxson

Are you Insane? Webster’s Dictionary defines insane as irresponsible: very foolish. Surely YOUR not insane? Or are you???

Are you managing your weight? Are you taking care of your health? Are you making yourself a priority every single day OR Are you putting every little thing above your own needs? Even the litter box? Come on now? Are you telling me the laundry and changing the litter box are MORE important than YOU??

I am SO Sick of watching people take their health for granted. Especially you ladies out there, MOMS I am talking to you too. Your children are going to do exactly what they watch you do. If that is smoking a cigarette, drinking sodas, eating at fast food joints, sitting instead of exercising. They will be a product of your current physical state.. Is this what you want for them?

Let’s face it- were busy people. All of us can fill our time with a lot of different things, some important and some not some much!! I guess it comes down to what you consider important!! Be honest with yourself here, is that television show more important than your longevity? I hope I am hitting on a nerve here, because that is my intent. I want to fire you up, piss you off a little if that is what it takes to get you to save your life!!

I want you to change your current state of health TODAY! Right now, not tomorrow, but right this second. Stop procrastinating and make a change today that will bring you another tomorrow. Cuz in reality if you keep going on doing nothing, then frankly your days can be numbered. Your health is the single most important asset you have. Don’t believe me, then ask someone hooked up to a dialysis machine, someone who suffers from chronic back pain, arthritis, cancer, heart disease, diabetes.. They will tell you the truth..

Now for the good news… By just making a commitment to yourself, you can reduce the odds of getting one of the many diseases I just mentioned. By just deciding to make yourself as important as you do changing the litter box or watching that favorite television show- you can live a much better tomorrow and ensure your children will too. Make that promise to yourself. There are no excuses in this day and age. We have trainers at the gym, exercise videos, boot camps on every corner, trainers that come to your house, online training, etc –pick your favorite and let’s do this.

If you’re interested in my online training, I have a great deal going on right now. 4 months of online workouts for only $120.00 (that’s 4 months for the price of 3). I will keep you consistent, accountable, and I will educate you on how to transform your body the right way; the way that will last a lifetime. What are you waiting for? The time is NOW, don’t wait until this or that— do something for yourself right now. We are talking about the price of one fast food meal a week to give you back your life…

Don’t you think your worth that??

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How’s Your Octane?

Posted on April 23, 2012 by Julie Wilcoxson

How is your nutrition plan going? Are you still resorting to the high calorie, high fat, and artery clogging foods when you’re feeling down? If so why are you still punishing yourself with food? Food is fuel just like gasoline is to a car. It helps us run- and our performance depends on what kind of food we keep refueling our tanks with.

If you are constantly filling up with high sugary foods and nibbling on packaged junk then your body is going to output similar to the input. In other words, you can’t gripe when your body hurts when you move and you run short on breath at the simplest challenge.

It doesn’t matter how old or young you are- you have to treat your body right. After all, are you NOT worth the time it takes to prepare a healthy meal? Are you NOT worth the 20-30 minutes it takes a day to exercise? Change your mind and your habits will quickly follow. You are worth it so start acting like….
After all, you only have one body and one life= don’t wait until it is too late to make a change. If you don’t use it THEN you will lose it and if you keep feeding your body bad, then one day you will lose the privilege to move it. Take one small step each week to regain control of your health and watch your body and mind transform.

You are worth that…….

Need accountability and some coaching. Join our Summer Smack Down Online Program. We are currently running a Special 4 months of online coaching and nutritional guidance for only $120.00 (that is a $40.00 savings.) For more information about our online program check out www.Transformations4Life.com

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How Can I Train Harder for Fat Loss?

Posted on April 12, 2012 by Julie Wilcoxson

My first advice would be to purchase a heart rate monitor. I know it sounds silly, but I have found myself in a rut when it comes to my workout sessions. I recently purchased the Polar FT7 Heart Rate Monitor and my personal training sessions have gone through the roof!!!!

What is a HR Monitor, You Might Ask?

Well it is a device that measures your heart rate at rest and during activities. They can be an excellent tool to push you to work harder if you are looking to increase your endurance or lose body fat. Mine measures my caloric burn, lets me know if I am training in my fat burning mode or fitness mode. I am a very competitive person so watching the number of my watch increase pushes me further than I would push myself.

Where do you get one?

There are so many different brands and styles out there. I did a lot of research this time around because I owned my previously that I just didn’t like so I never wore it. This time I purchased the Polar FT7 model and I love it.. I wear it all the time as just a watch and hook up the transmitter when I am hitting my training sessions. I purchased mine at amazon.com.

This is one tool I strongly urge you to look into it, don’t just go for any old cheap model, do your research. You can watch my Face book Fan Page for my times as I will be posting them along with some workouts. https://www.facebook.com/pages/Transformations-4-Life/91181603217.

Stop making excuses that you hate doing the cardio and start looking for ways to make it more fun and challenging. We all have a competitive side, this is one way to challenge yourself and freshen up your cardio sessions. Heck, I even use mine for my resistance training and BOY has that changed up as well.
Comment below and let me know your experiences. Post your Calories burned on your fan page and let us know how you are doing…

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Are You Struggling?

Posted on March 12, 2012 by Julie Wilcoxson

It’s March, so I’m guessing you have started missing workouts, slacked on your healthy eating regime, and have already given up on your New Year’s Resolution to lose some weight this year. Sound familiar?

I get asked a lot how to get re-motivated and the truth is there is no magic “thing”. If I had to name one thing I would say- “get out of your own way”. We are our own worst enemy! We can come up with 1000 excuses why something isn’t working but the truth is- it is we, who are not working. Whether you’re not be consistent enough, not pushing hard enough, not sleeping enough, not making the right food choices the majority of the time, or simply not drinking enough good clean water.

Don’t give up on yourself; your accomplishments are just around the corner. Nobody wakes up and says that’s it I am giving it 100% for now on without ever having a down day or a lapse in judgment. We are human (bad choices are in our blood). You don’t have to be PERFECT ALL the time. You just have to show up 90% of the time. Show up to that healthy well balanced breakfast, show up to that boot camp or workout, show up to refilling that water bottle for the 6th time today, simply show up….

Nobody is more important than you are RIGHT Now. Yes, moms that includes your families. You cannot expect to be a healthy loving role model if you’re tired, sluggish, unmotivated, and unhealthy!! Do you really want to teach your kids that they are not important? Well that is what you are telling them every day when you bump yourself off your to do list because of laundry, housework, errands… Working out doesn’t take that long. So even when you don’t feel like, show up anyway, that the music take over and the motivation of others get you moving. I promise you won’t regret it. My motivation to hitting the gym 6 days a week is knowing the older woman carrying around the oxygen tank is going to be there. She has plenty of excuses and the way I see it is- if she called me and asked me why I wasn’t there for my workout, what excuse I could possibly come up with that she would understand.

Get out of the way and Just DO IT!!!

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Do You Think You’re Smarter Than Your Body?

Posted on March 6, 2012 by Julie Wilcoxson

C’mon let’s be honest. Many of us think we are. We believe we can out train a bad diet. Don’t get into the mindset that you ate bad last night so you will just hit an extra 30 minutes on the cardio machine tomorrow.

To do it the smart way, you should focus on your eating habits before starting to engage in the “extra cardio” mentality. Working out doesn’t give you any free hall passes. Many of us believe that just because we survived that boot camp or showed up at the gym, it gives us some kind of “all excuse pass” to eat whatever we want. Sorry Charlie, that’s simply not the case.

Our bodies are MUCH smarter than that. We adapt very easily and very quickly to our diets and our workout plans. This is why we always hear mix it up, “add a little spice into your workouts”. If you are working on the treadmill at the same pace for the same 30 minutes day in and day out, your body is adjusting and you are no longer burning the same calories as you once did. Your amazing body has become efficient at expending the energy it needs to get through that same cardio circuit and now it expends less energy doing that same movement.

How do you change that? Well you have to change it up by using different intervals and different modes. If today you choose the treadmill at 30 minutes, tomorrow try the stair master for 20 minute intervals and the next day do 10 minutes treadmill, 10 minute bike, and 10 minutes elliptical. Don’t try and add in 5 days of cardio the first week you begin a training routine either. We have to have a place to go to when our bodies plateau. Cardio and your diet are one big areas, us trainers like to play around with. Start with just 3 days and change it up, once you see your body is no longer making big changes, then we can think about adding additional days.

Personally, I am a HUGE believer in High Intensity Interval Training (a.k.a HIIT) This is intense… it works and you can forget about ever getting bored. You simply cannot!!! HIIT works the best at dropping body fat due to the greater intensity in your resting metabolism following your cardio session.

Studies have shown that following a HIIT circuit, people were still burning calories 24 hours afterwards and the BEST part is you don’t have to do it for an hour. It takes less time, and what does less time mean? It means you really have to BRING it!!!

For those of you who suffer from a Metabolic Disorder (like me, PCOS) a Norwegian University of Science study found that following a HIIT program their subjects showed a 100% greater decrease in content of the fat producing enzyme fatty acid synthesis. So what do you have to lose other than the pounds….

Here is a sample HIIT session.

Pick any mode of activity you want (jump roping, treadmill, neighborhood, boxing, elliptical, bike, etc)
5 min warm up at a moderate pace
15 seconds as hard as you can (sprint like your being chased by a bear) and then rest at a slow recovery pace for 60 seconds. Now, your high intensity work intervals will be different than your friends. Intensity is different for everyone. The goal is- you shouldn’t be able to carry on a conversation during the high intensity portion of the exercise. You may also find you need more than 60 seconds to recover and that is okay too, adjust according to your fitness level. Repeat this 10 times and then cool down at a moderate pace for 5 minutes.

That’s it!!! Your Cardio Circuit is done in less than 20 minutes.. Now what are you going to go eat????

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The Great Alternative to Pasta

Posted on February 29, 2012 by Julie Wilcoxson

Pasta is one of those dishes that is easy to rack up the calories with. Most dishes do NOT include just one serving. But what if I told you that with a few variations you could slice those calories from approximately 221 to just 42? What if I also added that you could drop the carbohydrate content from 43 grams a serving to just 10 grams of carbs? Oh yes it is possible!!! What if I also promised that you wouldn’t sacrifice taste at all?????

Now don’t be scared to try something new like I was. I told clients about this substitution for pasta but was afraid to try it myself, until one day a client was bragging about how great it was. So I thought “I gotta put my big girl pants on and try it, I wish I didn’t wait so long.

Here are the steps to making your own incredible dish of Spaghetti Squash, I promise you will love it. I made it for lunch yesterday and enjoyed the leftovers this morning for my 4 am breakfast!!! Yum Yum!!!

Ingredients:
lean meat
sphaghetti squash (found in produce section)
sauce of your liking

Directions:
1. Preheat oven to 375 degrees.
2. Cut 4 small ventilation holes throughout the squash
3. Place in microwave for about 2 minutes; This will help soften the squash to make it easier to cut.

4. Cut squash in 1/2 lengthwise.
5. Place on foiled pan face down for 30 minutes.

6. If using meat for the protein source, start cooking it now. I have used lean turkey, lean beef, and turkey provolone sausage (all from www.uswellnessmeats.com- whom I highly recommend).

7. Also start cooking your sauce ( you can use a jar of sauce, watch the sugar content or make your own). I choose to chop up some tomatoes, add a small can of tomato sauce, some basil, garlic, and frozen chopped spinach and shimmer while the squash and meat were cooking.)

8. When squash is finished, grab a spoon (a fork will dig into the rind too far for this step) gently remove the seeds.

9. Now for the fun part- grab a medium size bowl and a fork. Scrape out all the insides (careful though squash will be hot). Scrape thoroughly right down to the rind . Don’t be bashful here.

10. Mix protein and sauce together and sprinkle with a little Parmesan cheese if desired and Voila!!!

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The Giants Won…..

Posted on February 6, 2012 by Julie Wilcoxson

That comes as great news if you are a Giants fan. If not, well then remember your team, the Patriots played a great game. I didn’t have a favorite team- I am a fan of whoever makes it to the Super Bowl. Think about it, they played hard throughout the season and are considered the TOP 2 teams.

How have you been doing this season? Were you a fan sitting on the sidelines rooting on your favorite player, cursing when they messed up? Are you participating in your game (the game of life)? There are 2 kinds of people in this world, ones who play the game and ones who watch the game being played. Let’s face it life is short, it’s filled with all kinds of obstacles, challenges, time constraints, moans and groans. But it is also filled with blessings, opportunities, spare moments, and privileges.

What are you doing with yours? January 1st, we all set a goal of losing weight, getting our lives organized, and fitting in more “me” time. What have you done with the last 5 weeks so far? Have you made it any closer to your goal or are you still sitting on the couch watching others play the game.

You still have time, everyday is a new beginning… Don’t just look at January 1st as a starting point. Monday is a new day, so is Tuesday, Wednesday, etc. Make it count now!!! Get up right now and do something different. Take a walk during your lunch break; pack your bag to hit the gym after work tomorrow, or even better before work (leaving no excuses)… Pack your lunch with something new, a new vegetable, try avocado as your side instead of ranch. Do something, anything… Just do it!!!

Just Do It

What are you going to do today to make tomorrow better?????

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