Food Journal

Ugh, I know. It seems like such a pain. If you want to lose 50 pounds or more that you've held onto for years, or those 10 pounds that crept on during the holidays, your chances will go up exponentially if you start a daily food journal. This goes hand in hand with my blog post on amnesia eating.

You will become completely conscious of your food choices and notice an immediate change in your behavior.  My most successful weight loss clients and friends will do this. 

Along with this journal (more detail on this later) is having healthy foods available to choose from! Planning ahead and going to the grocery store will set you up for success. 

Margo

Personal Trainer Austin

Austin's Fitness Gem (besides me)

We are so lucky here in Austin to have this gem known as Town Lake, er, I know, I know, Lady Bird Lake. Sorry...I still call it Town Lake. 

By any name, it is still fabulous. If you have not been, GO. You all know where it is. You may not all know WHAT it is. It's a walking trail, a strolling trail, a trail with baby strollers, side by side with hard core runners. A trail with fitness walkers and women chatting about, well, name it. 

A place to go alone, with a friend, or with your kids to feed the ducks.  There is plenty of parking and, last but not least, a place to take your dog. Your dog will thank you.

In the perfect world, you will go, and love it so much you take your dog time and time again, your husband, your partner, your girlfriend..or alone. 

Its fitness and peace and stress reduction all in one. Go. Now. It's beckoning you. Ask me to go with you. I will, and you will thank me later. Its the best way to fitness into your life joyfully. Trust me on this one. ;-)

Warm regards,

Margo

Fat Free Food

When you see Fat Free on a label is that a good thing? Depends. 

For the most part, I would prefer you buy the real deal. That is, buy the regular versus the fat free alternative. Why? The fat free alternative in the vast majority of cases just as more sugar. Less FAT, yes, but more sugar, or something sweet, to make it taste good.  Fat is NOT the enemy causing you to crave....it's the sugar. I could go on and on here and explain in detail, but for purposes of your next grocery trip: go 'regular' when the alternative is the same product you always purchased, only now made "new" by making it "low fat". 

This is not hard and fast...there are many exceptions I will go into later on "light" "low calorie", etc. For now, just pay attention to the label, see note the carb/sugar grams, and you may be surprised to see how much sugar is the new low or no fat version. 

Happy shopping!

Margo

Out of Sight

No, I'm not quoting from the old television  show The Mod Squad (you have to be at least 35 to get that reference). The complete quote is:

  Out of Sight Out of Mind  (or Out of Sight, Out of MOUTH)

Yes, if you don't buy junk food, you won't consume junk food. If you do happen to have a cake, or bag of candy laying around for whatever reason, PUT IT IN THE CUPBOARD!!! 

You will be WAY less likely to graze on the item in question if it is tucked away, versus on the counter in plain view, beckoning your name every time you cruise by. 

My suggestion if you must buy something to have that's "junk" (which is okay if you know my program) buy it in SMALL quantity. Individual servings. One packet. One slice. ENJOY!  

Just this one habit change alone, can have significant impact on weight loss and well being.

Happy Friday,

Margo

Wine

Thought that title might get your attention!

So, I'm doing a bonus blog today....short and sweet. I just saw this on Good Morning America and HOPED many of you saw it as well. If not, GMA shows segments on their website, and this one to see. The visual alone (that I should do with you all) was this:

They poured wine into a glass and showed he calorie difference from filling to where it 'should' be filled, as opposed to where one tends to fill it. 

That calorie difference, PER GLASS is (very) significant. 

Drink water with your wine

Sip your wine. Gulp the water.... ;-)

Shoe Tread

Yes, just like the tires on your vehicle, you need to check your athletic shoes for wear and tear. Wearing older, worn out, and/or bald shoes can lead to foot, calf, hamstring and low back problems. Wearing a proper cushy shoe can help with those existing issues as well. 

So, short and sweet: Go check the tread on your shoes. Its the FIRST obvious indication you are due for a new pair. 

Happy & Healthy walking,

Margo

Where to Walk

Whether you are starting (or re-starting)  your outdoor walking or jogging, I want to remind you all where NOT to do this: on cement. As in the sidewalk. Use the street whenever it is safe to do so, and walk against the traffic. 

Without going into the plethora of foot, calf, hamstring and back issues many of you have had or currently have, suffice it to say, walking on cement will only worsen them. 

Town Lake is great as they have the softer leafy, slightly forgiving trail. Walking paths on most greenbelts and preserve trails, even with their irregular surface, are better for you.  

I strongly suggest you walk on the asphalt, and if feasible, the grassy edge along the sidewalk, versus the sidewalk (if its even-surfaced). Try going from the sidewalk to the street and you'll feel an immediate difference. 

Ten minutes a day or an hour, or an hour broken in to six 10 minute segments; it matters not. To reduce injury and impact of cement....stay on the street. Yes, this professional personal trainer, is saying "go play in the street". haha Just be safe about it!

Happy January,

Margo

Avoid "Eating Your Workout"

In a nutshell I mean do not consume extra calories because you spent (extra) time exercising.

Many people decide to start a program in January, or increase the number of workouts they do per week, or increase the intensity and/or duration of each workout. That in itself is great. One also expects to see fat loss as a result of this, right? You certainly don't expect to gain weight, right? This "unconscious" weight gain occurs more commonly then you may think...from increasing workouts and increasing body fat along with it.  WHY? 

After doing the extra days per week, or better, harder, longer or faster workouts, all too often you will eat more ("since I worked out so hard"). 

The net result? Because you exercised more then usual, you will all too easily EAT more then usual. And..those extra calories "because I worked out extra" usually exceed the number of extra calories you burned during that additional, harder, faster and longer workout. 

Moral of the story? Do more workouts, yes; harder, faster, better, longer - that's great! Then....EAT THE SAME CALORIES AS BEFORE (or less) and you will notice a decrease in body fat as well. 

Happy January,

Margo