"If You're Trying to Lose Weight, Don't Make These 10 Breakfast Mistakes" Review

My head often spins when I hear what my personal training clients are choosing for breakfast. There’s no doubt about it: Your weight loss is affected by every little choice you make after rolling out of bed. I’ve highlighted the biggest mistakes that you’re making from the MSN article "If You're Trying to Lose Weight, Don't Make These 10 Breakfast Mistakes.”

NOT ENOUGH PROTEIN

While toast or a bowl of granola is quick and easy, it's not offering you nearly as much protein as you need to have energy all morning long. You'll just feel blah and end up reaching for a sugary pick-me up. No need to go overboard and slurp down a 30-grams-of-protein shake - 13 to 20 grams is perfect.

Personal Trainer Wisdom: Translation: You probably need more protein because there is a protein deficiency as a result of your cereal-donut-cinnamon roll ways. It isn’t permission to overload your diet on protein, though. 13-20 grams of protein is more than enough for the normal human (that’s you…and me!) despite what you hear. Skip the refined carbs (aka Cookie Crunch) and make an organic veggie skillet with onions, green peppers, jalapenos, cubed butternut squash, almonds, hemp seeds, and salsa. Add it to an organic corn tortilla for another twist.

NOT MEASURING INGREDIENTS

Whether you're pouring a bowl of cereal with fruit, nuts, and coconut, crafting a jar of overnight oats, or whipping up a smoothie, just because you're using all healthy ingredients, doesn't mean it'll help you lose weight. It all boils down to portion sizes, and measuring ingredients (instead of eyeballing) to ensure you stay within your limit.

Personal Trainer Wisdom: If you’ve never measured what you’re eating, you’re most likely pretty far off from what you think. I’d think to think we can rely on our wonderful minds for everything but let’s be honest: It has skewed things in the past, and it might be skewing your breakfast perspective now (maybe your relationship too :) ). Determine the proper intake for you by measuring each of your favorite meals. If you plan to eat those dishes “on repeat” anyway, you might as well be certain you’re getting what you expect.

TOO MANY REFINED CARBS

Sometimes a baked good for breakfast is a necessity, but if you load up on refined carbs and sugar (even if those blueberry muffins are made with flax meal!), you're going to end up feeling super hungry within a few hours after that last bite. If you crave these foods, go for small portions and pair it with a protein smoothie, or bake your own with protein powder, whole grains like rolled oats, and less sugar.

Personal Trainer Wisdom: Normally I would overlook this type of paragraph and pretend it never existed. I know that you’ll see it anyway, though. What starts off with the right message—Too Many Refined Carbs (i.e., most cereals, donuts, sugary sweet goodness, etc.)—ends with unconscious permissions and another push for a protein focus. First, a baked good is never a necessity (don’t kid yourself). You can easily keep a jar of organic applesauce or fresh fruits around the house. Nothing in the house? I’m sure you can steer your vehicle towards a quick shop to find them too. If you choose a baked good, call it what it is-An indulgence. Accept the consequences, dance around in glory, and return to your nutritionally balanced habits with meal number two (which will be sooner than later-You haven't fulfilled your nutritional need, and your body will need proper fuel). Second, quit with the protein focus already…you think bigger than that. You need fiber, vitamins, protein, (good) fat, and the million other micro nutrients you can find in your whole foods. If you must indulge in just the small bite of donut, be certain that the rest of your plate is the proper mix of what’s best. A highly processed, nutritionally stripped powder won’t cut it either, Arnold Schwarzenegger.

TOO MANY CALORIES

With all the amazingly delicious options out there for breakfast, it's easy to go a little overboard. Aim for a range between 300 and 400 calories. If you're not into counting calories, Leslie Langevin, MS, RD, CD, of Whole Health Nutrition suggests to eat slowly, and stop eating when you are 80-percent full.

Personal Trainer Wisdom: Most of us think we need more calories than we really do. On average, you only need 300-500 calories per meal (a far reach from the typical Midwestern diet). Anything above is mostly stored as fat (or converted into something else nasty…and nobody likes nasty). Since I don’t expect my personal training clients to count the calories of every meal, I think eating slowly and mindfully stopping when appropriate is a great recommendation from Langevin.

DRINKING YOUR CALORIES

A frozen banana here, a scoop of peanut butter there, a big splash of vanilla soy milk - while smoothies are full of healthy ingredients, if you mindlessly throw things in the blender, you could end up sipping down 800 calories or more! The same goes for specialty coffee drinks. Make sure you look at the menu before ordering a 500-calorie Frappuccino.

Personal Trainer Wisdom: Smoothies aren’t always as healthy as you think. Often sugar-packed smoothies are more dangerous than a Snickers bar. Even if you mindfully choose a slate of healthy ingredients, the caloric amount can exceed what you need. Stick to the 300-500 calorie rule for your liquid meals and be mindful of the sugar content.

Photo Credit:
Sheknows.com–Is this smoothie really helping your weight loss or health goals?

Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article "If You're Trying to Lose Weight, Don't Make These 10 Breakfast Mistakes" on MSN.com (PopSugar).

Why Your Office Desk Is Destroying Your Posture (And What You Need To Do)

Recently, I was interviewed by Wayfair.com about bad posture at your desk. If you’re dealing with neck, shoulder, or lower back discomfort, you may want to read the reprint of the interview below.

Wayfair: How can you tell if you have bad posture during your day to day?

Personal Trainer Wisdom: Most likely, you are experiencing many symptoms, including lower back, hip, and shoulder discomfort and pain, that are surefire tells of your bad posture. Considering the constant distractions, it's not a surprise that you don't recognize these symptoms or realize how you shift your weight to one hip while speaking to someone or round your back while working on the computer 8-10 hours per day. In small amounts, your body is adaptable and can function out of a neutral zone (Translation: Pick up light objects with a rounded back). When reinforced repetitively, though, you are creating an imbalanced, inefficient system that can eventually lead to rounded shoulders or a posterior hip tilt (rounded lower back).

Wayfair: What are some tips to improve posture while at your desk?

Personal Trainer Wisdom: The number one key to your best physical health and perfect posture is awareness. Simple check-ins throughout the day can minimize or eliminate most chronic problems. Although the human body isn't meant to sit for extended periods of time, most industries require it. If you're going to do it, you must do it well. Essentially, you're fighting nature while maintaining a flexed position at your desk under quite a bit of sustained stress. Our bodies are meant to move in a neutral position, however, and you're most likely guilty of doing the opposite up to this point.

While it's not realistic to assume that you'll walk and type on a Stairmaster at the office, you can take several measures to maintain a neutral spine--the natural position of the spine that doesn't place unnecessary stress on your disks and maintains the natural curve of your neck and lower back. First, adjust your seat to the appropriate height to reduce a tilt in your hips or a round in your lower back. Your knees should directly extend from your hips at a 90 angle or lower. Second, maintain a neutral position while seated. Keep your ears above your shoulders, shoulders above your hips, heels under your knees, and your feet flat on the floor. Third, stand up and/or walk when you fidget or reposition your body while seated. If you begin to shift in your seat, listen to your body! It's time to move! It takes muscle activation and strength to fight gravity and maintain perfect posture. Although you may be using the right muscles, they will fatigue too! With this being said, relight the system and find a reason to walk around.

Wayfair: Are there any tools, accessories, or furniture that are best suited for having good posture throughout a workday?

Personal Trainer Wisdom: Your best tool for maintaining good posture is self-awareness. No matter what system you would put in place, you may unconsciously compensate in one way or another. An adjustable, ergonomic chair that allows you the fit for your neutral spine and the adjustable height to find the appropriate level for your hips is a priority. An adjustable desk will also help you find the proper height for your computer keyboard and the placement of screen to limit any slouching. In the case your desk doesn't offer an adjustable function, you may want to simply elevate your computer screen to eye level instead.

Wayfair: For offices with raiseable desks, how much time should someone switch between sitting and standing for the most comfortability?

Personal Trainer Wisdom: In response to the constant demand on your body (gravity counts), it's important to move or change position every 20-30 minutes. The same principle applies when utilizing a raiseable desk. As mentioned before, your muscles will fatigue while maintaining perfect posture. Not surprisingly, ambitious people have bought the raisable desks with hopes of resolving their postural issues but still end up compensating by shifting their weight while standing and placing themselves in compromising positions. When you shift, it isn't a failure! It's just a cue to reposition. Sitting, standing, or walking may be the most appropriate response.

More to Read: If you want to see a portion of this interview as well as the insight from other health professionals, please check out the article on Personal Trainer Wayfair.com at the bottom of the page!

Photo Credit:
Glossglam.com –Is Glossglam right? Do your habits at your desk really affect posture?

Article Credit:
Author: Michael Moody Fitness

3 Nonverbal Gestures that Will Change Your Romantic Relationship Forever

Have you ever thought about the mix messages that you’re sending your partner during a conversation? Your nonverbal gestures could be sending a message you didn’t intend. Make these 3 simple changes and redefine the way you communicate in a romantic relationship.

Keep your hands folded in front or your arms on your side

Personal Trainer Wisdom: Have you ever been in an argument while keeping your hands folded in front of you? Probably not. If you’re like most people, you become animated when upset: Arms flailing, convulsive head ticks, and a blend of sitting, standing, and fidgeting. Does this reaction typically help the situation? The answer is never yes.

Whether you intend to or not, your reaction probably makes your partner feel defensive (which could filter the message you’re trying to communicate). The biggest threat: Your hands! During your next conversation with your partner, move your arms and watch his eyes follow your hands. He’s worried about your hands and what they’ll do next (something to compromise his safety???)! It’s a protective instinct (like a warrior), and it places him in a defensive mode (even if it’s only unconscious).

Even if your nonverbal gestures aren’t an interpretative dance of the devil, placing your hands on your hips or folding your arms might reflect discontent, anger, disgust, and boredom, too. If this is your intent, shame on you and save the show for the stage. Most likely, though, you’re doing this unconsciously and don’t realize the effect of your nonverbal gestures.

Perform a check-in during your conversations. Ask yourself: What message are you sending with your physical position or reactions? You can offer your attention without expressing confrontational mannerisms. Try sitting with your hands folded in front of you (shows patience and attentive listening) or standing with your arms on your side (a non-combative stance). Communication in a relationship requires trust and security. Don’t undermine this safe zone and muddle your message with nonverbal gestures you didn’t intend.

Face your partner with your shoulders squared

Personal Trainer Wisdom: Similar to the placement of your hands and arms, your hips could tell a very different nonverbal story. When you turn your body away from your partner, you could be signaling that you’re about to run away (which could be true) or about to fight her in a martial arts match. Most importantly, you’re not showing your vulnerability with the display of your full torso (think opening yourself to someone instead of closing yourself off). Make your partner believe that she’s safe during this conversation and that you’re fully interested in what she says. Keep your hips parallel to her hips and square your shoulders in an upright position.

Look your partner in the eyes while speaking and listening (assuming you listen :) )

Personal Trainer Wisdom: Nothing shows more respect to another human being (and dog) than looking at them in the eyes during a conversation. It’s another sign of attentiveness and respect. Most people find this nonverbal gesture the most challenging because they feel inferior or intimidated by the other person. I often find myself looking away to find a thought (as if I could picture the word I’m grasping for in my mind). Your reason may not be out of disrespect to the other person either. Nevertheless, it is the most regarded in any personal or professional setting. Your eye contact says, “I respect you…I’m listening to you”….a very important nonverbal message when building intimacy in any relationship. Practice and stop overthinking.

Photo Credit:

Alberto Bogo – Is your body conveying a different message to your partner?

Article Credit:

Author: Michael Moody Fitness
3 Nonverbal Gestures that Will Change Your Romantic Relationship Forever

5 Morning Habits That Have Made Me More Successful (and Less Stressed)

If you find your life chaotic, stressful, and unproductive, you may need to rethink your morning routine. Here are 5 morning habits that have made me successful (and less stressed).

Perform the same wake up routine every morning

Personal Trainer Wisdom: This tip is the most important to keep in mind. Chances are that you’ll craft a routine that’s personal for you (which you should). What’s most important is that you stick to it. Not only will you minimize your decision fatigue, but you're also starting your day in a well-structured manner (instead of your typical chaotic run-around that starts your day on a stressful note). The key to your productivity and happiness will mostly depend on your autopilot behaviors…the behaviors that really steer your time. If they are ineffective and anxiety-producing, any positive effort outside of them will be fruitless.

Wake up at the same time every day…without snoozing

Personal Trainer Wisdom: Your body operates on a circadian rhythm. In fact, it depends on it to run effectively and efficiently. Any time you go to bed or wake up at different times, you keep your body guessing. If you wake up at the same time every morning, on the other hand, your body will become accustomed to this habit and efficiently release hormones up to 3 hours before to slowly wake you (while allowing the proper rest your organs need). I repeat an important statement for my snoozers: Efficiently release hormones up to 3 hours to slowly wake you. Moral of the story: Let your body wake you naturally. Snoozing only breaks up your REM sleep and leaves you drowsy (and the REM sleep is the valuable sleep you need for recovery). Any sleep you achieve post-snooze is a tease and a waste since it takes up to 45 minutes to achieve REM sleep again. If you set your alarm for 7:00 am and snooze until 7:30 am, do everyone else in the house a favor and just set it for 7:30 am. Just be sure to run out of bed as if there’s a fire in the house to resist the urge to sleep longer.

Perform the same lineup of getting ready

Personal Trainer Wisdom: Why waste time thinking about everything you have left to do while walking around like a sleepless zombie (yes, I know: redundant)? Take the guesswork out of your morning lineup. You’re less likely to forget to do something and more likely to minimize the frantic run-around before you leave. And you’ll be efficient! Here’s my lineup:

-Shut off the alarm.
-Run to the bathroom with my work clothes as if the bed was on fire.
-Put in my contacts.
-Shave my face.
-Rub on “Make my Face 20 Years Younger” lotion.
-Fix my hair.
-Brush my teeth while starting the coffee maker.
-Etc., etc., etc.,

I perform this lineup every morning (weekends, too). Your list should be just as structured and detailed.

Prepare at least 2 meals for the day

Personal Trainer Wisdom: The healthiest people prepare their meals. Unless you’re Tom Brady or Angelina Jolie, you probably need to wear the chef hat in the morning. If you don’t, you’re taking a chance on takeout or restaurant service. I make 3 meals each morning between 7:10 and 7:25: Meal 1, meal 2, and meal 3. That’s right folks…my eating regiment sounds like a feeding regiment for a thoroughbred. Using a blend of fresh or frozen vegetables, prepared or canned beans, nuts, seeds, and a small ratio of animal protein, I’m able to efficiently make my meals for the day in only 15 minutes (and you can too).

Don't forget that one of these meals must be breakfast. I don’t budge on this rule. You should never start your day on a deficit. If you disagree, ask yourself this: Do you not eat breakfast because...

1.) you never have time?
2.) you’re stressed and lose your appetite easily?
3.) you want to save the calories for overindulges later in the day?
4.) your favorite celebrity does it, or a friend unscientifically happen to lose weight while cutting out breakfast?

You probably answered “yes” to at least one of these questions. Before you say “I don’t do that,” you may want to reevaluate the reasons why. More times than not, the reason is convenience, you're unwilling to adapt, or another intent unrelated to optimal health.

Read a book (not a screen) while you eat breakfast

Personal Trainer Wisdom: I’ve hit a wall here…I’m truly struggling to come up with interesting reasons to sell the act of reading to you. Sadly, most people need to be convinced to read even though it’s pivotal to our learning process, helps us organize our thoughts, and contributes to a greater vocabulary and problem solving ability. Even though the act of reading isn’t sexy, the most successful people in the world are constant learners (and readers). If that doesn’t entice you, reading can also help you create more mental space by narrowing your focus and reducing your stress. Most importantly, it forces you to slow down your life for a moment (you can’t run around and read a book at the same time…although I’ve seen people try on the treadmill).

Photo Credit:
Blog.bookbaby.com–Is coffee the only thing you need to charge your day?

"20 Ways to Instantly Improve Your Life” Review

We’re always looking for ways to improve our lives. I found 6 you should do right now (from the Livestrong article "20 Ways to Instantly Improve Your Life”).

START PAYING ATTENTION TO YOURSELF

“Pay attention to how you feel. Notice how your body reacts when you eat certain foods. Observe how you feel when you exercise, after you exercise and all the times in between,” says Tara Stiles, yoga instructor and host of “The Yoga Solution.” She notes, “When we pay attention, instead of rushing into impulse decisions, we eat better, exercise more and make choices that sustain a healthy and happy life.”

Personal Trainer Wisdom: “Awareness. Acceptance. Adaptation.” Three little words that couldn’t be any more important for change (and it applies to more than health and fitness). I constantly do a check-in with myself throughout the day. I usually ask myself the following questions:

-How do I generally feel?
-Do I feel any pain?
-Do I feel stressed? If so, how can I minimize it?
-Am I placing too much pressure on myself?
-Am I making myself a priority?

Take your answers to these questions and reshape your next moment.

FIND SIMPLE WAYS TO REDUCE YOUR SUGAR INTAKE

“I do drink a lot of water but have always had diet soda as a part of my everyday life -- usually two Coke Zeros a day,” admits LIVESTRONG.COM Community member remylee34. “Last year I decided that this was not the best thing for me and worked on cutting soda from my daily routine. I discovered sparkling water, which gives me the ‘fizz’ that I love without all of the additives!” Examine your daily routines and figure out where you can cut down on your sugar intake. For instance, says remylee34, “I also stopped using flavored coffee creamers with 35 calories per tablespoon and a ton of sugar. (I cannot imagine how many calories I was consuming.) Over a few weeks I was able to wean myself down to just adding some milk to my coffee, and now that is all I use.”

Personal Trainer Wisdom: Besides the fact that sugar is one of the leading causes of weight gain and diabetes, they are empty calories that are taking the place of real nutrition. Nothing else needs to be said here. Save your sweet tooth for a fruit substitute if necessary.

MAKE EVERY MINUTE COUNT

“One of the biggest myths about fitness is that you need to spend hours at the gym. Short, intense workouts that are 15 minutes or less can be highly effective at stimulating muscle, increasing your metabolism and building strength,” says Jim Smith, CSCS and founder of Diesel Strength. Don’t know where to start? “Pick three compound exercises (for example, deadlifts, pull-ups and barbell military presses) and perform five to eight repetitions of each. Move quickly between exercises with minimal rest. Repeat this cycle for 15 minutes,” he says. “Trust me, it’ll feel longer than that.”

Personal Trainer Wisdom: Translation: Live with intent! Well, I may have overextended the intent of that last paragraph to a bigger life philosophy. Nevertheless, it should be a mantra that guides every activity. If you’re going to do it, do it well, effectively, and efficiently. Regarding fitness, intent couldn’t be more important. Carve out a plan for a session and make the most of every minute.

DOCUMENT YOUR PROGRESS

“My best advice is to take responsibility for what goes in your mouth: Document and log your nutrition and your calorie intake using the well-thought-out food tracker on LIVESTRONG. The scale is a very helpful tool. Weigh yourself every day first thing in the morning after taking care of business (relieving yourself),” says LIVESTRONG.COM Community member EJMM2, recommending that people document and analyze their weekly averages of losses and gains or pounds maintained. “With the right mindset, focus and dedication, anything is possible,” says EJMM2.

Personal Trainer Wisdom: Whether you’re saving money or pursuing a weight loss goal, accountability is most important. Don’t take a guess at what is or is not working. Be honest with yourself and track your results. Take control and adapt when necessary (but be certain it isn’t a guess…make the change based on your findings).

ORGANIZE YOUR TIME IN 30-MINUTE INTERVALS

“To manage tasks at home or the office, you can get a lot more done if you work in 30-minute intervals,” says Jim Smith. “Use a simple timer on your phone or computer to track the time you spend on a particular task. When you reach 30 minutes, stop and move on to the next thing. This approach forces you to be productive because you only have a very limited window to work on a task before moving on to the next one.” Although you may have to come back around to the same task a few times in a day, you’ll always be making progress.< br>

Personal Trainer Wisdom: I always write 30 minute workout programs for myself as well as my personal training clients. It makes the workout more approachable with less of a time commitment. This principle applies to most events or activities you schedule. Let’s be honest: You’re most likely to talk yourself out of something the longer it takes. Shorten the time, move with intent (efficiently and effectively) in that allotted period.

PERFORM A DAILY POSITIVE CONDITIONING RITUAL

“Start each day with something positive -- read something that inspires you, listen to uplifting music or download a fitness podcast,” says Brad Pilon, author of “Eat Stop Eat.” He believes that the key is to consume something that empowers you toward your fitness and nutrition goals. “That way you’ll put your best foot forward and won’t be leaving your outlook to chance.”

Personal Trainer Wisdom: I challenge you to count the number of times you say or think something negative (complaints count) in the next five hours. I’m willing to bet that your negative thoughts outweigh the positive. It’s time to train your mind to be positive. Make it a habit. Otherwise, you’ll continue to lose to the negative banter in the various forms of media, coworkers in your office, and the television show “Housewives of Orange County” (I know you watch it ).

Photo Credit:
Livestrong.com–Will making every minute count improve your life?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article "20 Ways to Instantly Improve Your Life" on Livestrong.com.