Personal Training and Fitness for Women

This is why we work out!

posted by Jilli @ 5:06 AM 0 comments  

The Chocolate Gods Are Shining Down On Us!

Why do we love chocolate...let me count the ways!

Most of us love chocolate, but we pause to consume this God-like confection because the chocolate loves our hips. We talk about the emotional benefits of chocolate with our girlfriends, mothers, sisters and significant others on a daily basis so lets talk about the other benefits chocolate can offer us. This is NOT an excuse to go out and eat a bag of Hershey Kisses but like everything else in life...moderation is the key word here.


This is a wonderful article I found by Susie Cortright who is the founder of momscape.com.

The Health Benefits of Chocolate By: Susie Cortright

Good news. Research says you can have your cake and eat it, too. As long as that cake is chocolate.

For centuries, chocolate has been used to treat diseases and maladies such as depression. Civilizations from Mexico to Europe have hailed chocolate as an aphrodisiac. The U.S. government officially recognized its virtues in World War II, making the chocolate candy bar standard issue for the military.
Chocolate's scientific name, theobroma cacao, is literally translated as "food of the gods," and we chocolate cravers don't need any studies to tell us the power of chocolate in mood alteration. Its feel good chemicals have long been associated with feelings of love, safety, and comfort. Maybe that's why Americans eat an average of 12 pounds of chocolate per year.


Chocolate contains vitamins A, B1, C, D, and E, as well as potassium, sodium, iron, and fluorine. Now, researchers say those creamy chocolate confectioners may actually help us live longer, too.

Harvard researchers tracked nearly 8,000 males, with an average age of 65. Those men who enjoyed chocolate and candy lived almost a year longer than those who did not. Those who ate one to three candy bars per month had a 36 percent lower risk of death (compared to the people who ate no candy), while those who ate three or more candy bars per week had a 16 percent lower risk.
Why? The researchers say they don't know for sure, but that it might have something to do with antioxidants. Chocolate contains the same antioxidant chemicals as wine (phenols). In the chocolate bar, phenols help preserve the fat. In our bodies, phenol can help prevent atherosclerosis.

Like anything, chocolate is best enjoyed in moderation. Just one ounce of solid chocolate packs about 150 calories and can be as much as 50 percent fat. So, for your next chocolate fix, consider reduced fat alternatives, such as chocolate covered foods.

So ladies, enjoy the chocolate fix (again....in moderation)

Hugs from your trainer, Jill

posted by Jilli @ 4:46 AM 0 comments  

Congrats GABBY!!

First of all a very Happy Birthday to Gabby!

Second, Congratulations to Gabby for reaching the first goal in our ab challenge!

Keep up the hard work ladies, the challenge is coming to an end and I am looking foward to celebrating with all the participants.

Hugs from your trainer, Jill

posted by Jilli @ 7:25 AM 0 comments  

The Food Comfort Zone

When we embark on a new diet program our tendency is to embrace a pattern of comfort. We are creatures of habit and therefore when we make this drastic change we can quickly fall into a rut. Don't get in a rut, find a healthy eating comfort zone. Here are some guidelines to follow when changing your eating habits.

1. Journal your food..every last taste, lick and bite. Make yourself accountable for all of your food choices.

2. Drink water. Water is important for various reasons. Many times when we feel "hungry" our bodies are starved for water. 90% of the time when hunger calls, its truly our brain sending a signal to drink fluid because you are dehydrated. Drink water...wait 20 minutes to see if the feeling of hunger has subsided and then make an informed decision to eat. By all means, if you are hungry give your body the fuel it needs. Keep in mind, fluid is another form of fuel your body needs to exist and flourish.

3. Eat food, do not eat liquids. Women in society live much the same existence as their male counterparts. We get up, go to work to provide for ourselves and our families. We are on the go and for many of us we go to job number 2 when we leave work and go home to tend to our families. It might seem like a good substitute for a meal but, protein shakes no matter how nutritious , should not be used on a regular basis for meal replacement. Although there are some shakes with good protein, low carbs, low sugar they also are SHORT on fiber and many of the other valuble nutrients our bodies need to exist in a healthy state. It is okay to incorporate protein shakes and protein bars as a snack. There is no replacement for the natural goodness that whole foods can offer us day to day.

4. Color your plate. Green, Red, Brown, Yellow, Orange, are the colors you should see in your bowls and plates at meals. Vegtables, Fruits, Proteins, Dairy and Carbohydrates are the colors of a good healthy food rainbow. If your world is lacking color at mealtime its time to create a more beautiful plate!

5. Eat out!!!! It is okay to eat out. Almost any restaurant you go to has learned to cater to our very knowledgeable and health conscience society. Most restaurants will make food to your desire...here is a list of Do's.

Do Order:
Grilled, Broiled, Steamed
Salad but hold the croutons and cheese...dressing on the side please
Eggwhites or Eggbeaters
Canadian Bacon
Whole wheat
sweet potato..hold the butter

Don't Order:
Saute, Smothered in....
No sauces (exception, marinara on the side)
fried
breaded
appetizers (stick with main course)

If there is a special occasion....plan your treats.

When going to a get together where food is a part of the celebration..bring something to share that you know you CAN eat. It is viewed as a hostess gift and will not be frowned up. Guess what, if anyone frowns....tough.

Take responsibility for your actions. No one is going to be accountable for the results of your success but you. Step up to the plate and go for it!

Everyday is a celebration. Everywhere you go there will be food and thus temptation. Use your knowledge and the tools I give you and put them in your back pocket and pull them out when you need to. There will always be a stumbling block...and there is always a way to climb over that stumbling block.

Hugs from your trainer, Jill

posted by Jilli @ 5:53 PM 0 comments  

Healthy Snacks

In the spirit of New Years Resolutions, I wanted to share some healthy snack suggestions.

Diet does not mean Die and add a "T". It means eating healthy, well balanced meals with healthy snacks in between. Food = Fuel.

Skinny Cow Ice Cream Sandwiches 140 calories
2% Skim cheese stick 90 calories
Slice of lite bread with 1 tsp peanut butter approx: 150 calories
15 roasted almonds 170 calories
sugar free jello with fat free whipped topping 30 calories
single serve fat free microwave popcorn 90 calories
low sugar oatmeal 110 calories
9 honey wheat pretzel sticks 110 calories
medium apple 70 calories
mini rice cakes 12 calories each
fat free cheddar cheese slice 30 calories
fat free yogurt 100 calories
sugar free frozen fudge bar 40 calories

* Please read the labels. Calories listed are based on estimates.

Remember: Eat throughout the course of your day to maintain a constant metabolism burn. Drink at least 8 glasses of water a day and MOVE!!

Happy New Year to you and your loved ones!

posted by Jilli @ 10:13 PM 0 comments