Here are 6 healthy BBQ eating tips to help you stick to your workout goals.

1. Don’t Go Hungry

Here’s a typical scenario: you wait all day to eat, you’re starving and immediately beeline for the chips, hot dogs and cold soda. When you’re hungry, everything looks good and choosing healthy options is much harder.

Save room by eating a meal before with fewer calories, so you don’t hit the barbecue with an empty stomach.

2. Find the Fruits and Veggies

Ever notice the fruit and veggie platters always go quick? Everyone loves fresh fruit, especially on a gorgeous day. Celebrate the freshest fruits and veggies of the season; and feel good about what you’re eating.

If you are hosting a BBQ, make sure you include at least one low-calorie option for guests. Get creative with your sides, try grilling out vegetables, offer turkey burgers or whip up fresh strawberries and cream for dessert.

3. Use a Smaller Plate — Take Control

For round one, go small — you can always go back for seconds. You may be surprised that a smaller portion satisfies your appetite. If you think you want to go back for more, wait a couple minutes after eating and see if you’re still hungry, or just mindlessly munching.

4. Watch the Sauces

So you’ve got your turkey burger with half the bun, salad and fruit – you’re proud and feeling good, but what about dressing and sauces? You’ve come this far, hold the mayo, heavy dressings and “special sauce.” Instead, try adding a healthy salsa for a kick and some extra veggies!

Go for a clear dressing, like balsamic vinaigrette, instead of creamy, high-calorie ones. Keep the salad dressing on the side and dip your fork in it.

Also, watch out for mayo-filled salads, like potato or macaroni salad. They’re typically filled with calories, so manage your portions.

5. Stay Active — “No Linger Zone” at Buffet Table

Pick a spot far away from the buffet table and curb temptations to go fill your plate. If you’re prone to snacking, engage in activities such as a group walk or tossing the football. You don’t need to work up a sweat, but you’ll get the blood pumping and muscles moving! Every calorie you burn helps, plus it keeps you away from the food.

6. Beware of Beverages

When getting together with friends, it’s easy to kick back and drink sodas or alcoholic beverages (which are both loaded with calories). Try and drink a glass of water in between every soda or alcoholic beverage, it keeps you hydrated and the calories down.

Best bet, limit to 1 or 2 drinks, and stick with water.

When grandma’s chocolate cake is calling, remember, so is your fit! Practice these healthy tips and you’ll be a cookout survivor. Want more wiggle room with your calories? Burn the calories BEFORE you go with a quick workout!

*With info from HeartHealthyTips.com.

Workout burn out can happen to you at any age, and any point in your fitness journey, especially when you’ve been on a “ramped up” workout schedule for days straight.

It’s inevitable. Same concept applies if you eat a turkey sandwich every day for a month – you’re eventually going to get tired of it.

So, when you’ve reach burn out status, try these three ways to get your workout mojo back.

 1. Take 3 to 4 days off.

Fitness is a good thing, but sometime you need a break. It may be difficult, but think of your hiatus as a relaxing vacation. Use your normally scheduled workout time to try something new that you’ve always wanted to do and have fun!

During this time, send your worries packing. If you eat a cookie or two, don’t sweat it.

2. Slow down.

Going, going, going takes its toll. Slow down and catch up on sleep. There are so many benefits to sleep, it repairs the body and refreshes the mind. Take the time to read that book you’ve been wanting to dive into for months or take a leisurely bike ride around the neighborhood. Remember, rest is just as important as staying active!

3. If you must workout, keep it light.

If you’re a true gym rat and just can’t resist getting your fit on, take your stress out by taking a yoga class to refresh your mind, walking on the beach or going for a light swim. Afterwards, try to keep your schedule light and enjoy some “me” time. Swing by your favorite spot and grab a snack or sit and reflect at the park.

After your workout vacation, you’ll feel refreshed and ready to pick up your gym routine right where you left off.

If you’re still struggling to get back in the groove – switch up your routine by adding a new class like cycling or kickboxing for a month. It will present a new challenge and give you something new to keep you pushing on to meet your fitness goals.

You can do it!

Find a new class at your LFF! 

Results: Lost 64 pounds and 7 dress sizes

Before: 243 pounds
Now: 179 pounds

Carrie Before

Carrie After

Carrie’s journey began a few years ago when she found out her mom had cancer. After processing the news, she decided her family needed to live a healthier lifestyle and joined Lifestyle Family Fitness (LFF) where she met Michelle, one of LFF’s personal trainers.

Starting at 243 pounds and close to diabetes, Carrie was very humbled when she had her first workout. She says, “It was very sobering, but Michelle was so positive and encouraging that I decided to really try.” She even talked her roommate into joining her at her personal training sessions!

Michelle worked with Carrie through each workout, took her shopping and gave her nutritional recommendations to keep her on track to living a healthy lifestyle.

Carries says, “She helped me change my thought process and it has forever changed how I look at a simple dessert. Thank you for helping me get my life back!”

Carrie lost 64 pounds, dropped seven dress sizes and feels like she has her life back.

Learn more about what personal training can do for you.

DATE: Friday, May 11

TIME: 7 pm to 9 pm

LOCATION: Tampa Bay Times Forum — in front of the lightning bolt!

Group Fitness Class Line-Up:
• Zumba
• SH’BAM
• BodyJam
• Zumba

Everyone gets a free t-shirt!

Free Parking in West Lot

$5 Suggested Donation

Help us support ALS! Donate now!

SHAKE IT! in your area:

Sarasota
Square South club
May 5th | 10 am
Zumba & Sh’Bam (90 minute class)

Pinellas
Countryside club
BodyJam
May 11th | 6:30 pm

Orlando
Winter Park Village club
Zumba
May 11th | 6 pm

Lakeland
South Lakeland club
Sh’bam/Jam/Zumba
May 18th | 6:30 pm

Our winner, Caroline, pedaled her way to victory by simply snapping a photo — now she’s the proud owner of a shiny, new Specialized bike (tarmac-bred performance with aluminum frame).

Caroline's Submission Photo

LFF members across the bay accepted the LFF Facebook “Win a Bike” challenge by snapping photos with the bike at LFF Hyde Park, LFF N. St. Pete or at the Tampa Crit, then posted and tagged their photo to the LFF and Cigar City Brewing Criterium & Street Festival Facebook page.

Being social put Caroline ahead of the pack — and now she’s riding into a headwind!

Caroline and her new bike!

Read about her experience and see photos of her first ride on Caroline’s blog at carolinecalcote.com

3 Reasons Why Teens Love LFF’s 2-Month Teen Membership

1. It’s FREE! You pay nothing. Zero. Zilch!

2. It’s a safe, fun place to go hang with friends (did we mention it’s free?).

3. Staying active helps you look and feel better, build self-confidence, boost academic performance, condition for upcoming sports and more.

The program runs at all Lifestyle Family Fitness locations from May 15 through August 15.

Space is limited, pre-register today!

1. Visit www.lff.com/teen

2. Fill out the form to secure your or your child’s spot

3. Stop by your local LFF on May 15 to complete the process. (Teens must be accompanied but a parent or guardian upon their first visit to the gym.)

Lifestyle Family Fitness began donating free, two-month fitness club memberships to teens in 2006 as a way to combat childhood obesity.

Overweight teens are at risk for many health problems, including high blood pressure, heart disease, high cholesterol and type 2 diabetes. Among the many benefits of physical activity are increasing self-confidence, lower stress and anxiety levels and improved focus.

Last summer, Lifestyle Family Fitness donated more than 11,000 free teen memberships.

Ever wonder why those members see results and reach their goals quicker? Studies show you are 3 times more likely to achieve your fitness goals when working with a personal trainer.

Check out these 5 reasons why having a personal trainer is a good idea:

1. You receive continuous motivation with fun workouts, so you end up working harder than you would on your own.

2. You’ll get personalized attention with positive feedback to help you stay focused — plus consistent follow-up, so you stick with your program.

3. Trainers build customized, results-driven fitness routines that target your fitness goals — including nutritional plans and lifestyle changes to help you stay on track.

4. Customized workouts prevent fitness plateaus and boredom, which often happen within the first 30 days of working out, for long-term success.

5. You learn WHY exercises work for you — and how to apply techniques to reach your goals.

Although you can see great results working out on your own, sometimes a helping hand is exactly what you need to go to the next level.

Find out more about personal training at LFF.

Not ready for one-on-one help? Try one of our free Strength and Cardio clinics or a small group Premium Program like AfterBurn, both led by a personal trainer.

No need to run and hide or go on the Special K diet. Hit the gym, eat a balanced diet (McDonald’s snack wraps don’t count) and watch your bathing suit woes disappear.

Achieve bathing suit victory with this easy-to-follow spring break fitness plan.

• Start moving. Activity gets the blood flowing, your heart rate up and helps burn calories.

Takeaway: Walking, cleaning the house, biking or taking a class like BodyPump — just choose an activity you enjoy and you’ll stick to it!

• Set your own realistic goals and don’t compare yourself to others (“3 days to a flat tummy” magazine articles are usually just fluff with a side of airbrushing).

Takeaway: Set a goal to lose five pounds before your beach outing and have a fitness expert help you build your workout plan.

• Bring on the cardio! For faster results, try an intense 30-minute workout like AfterBurn, which will tone muscles and keep you burning calories for up to 48 hours.

Takeaway: Whether you run on the treadmill or jump rope, ensure you get your heart rate to a level that burns fat.

• Cut down on portion sizes and eat a balanced diet. Look at your diet on a weekly basis. For example, if you have a burger on Tuesday, choose lower calorie foods with your meals the next two days like a salad or veggies.

Takeaway: Notice how many calories you’re taking in and trade that frappacino for an apple.

• Join Fit Club — it’s free and you can win some sweet fitness swag, an iPad or even a 4-day Caribbean cruise.

Takeaway: Take group fitness classes, get closer to your goals and enter to win swag.

Now you have a plan and purpose to rock that little yellow polka dot bikini (or whatever your style is) with confidence.

Hello beach bod.

1) Get some motivation

Your attitude can make or break your workout, so find some motivation to get you moving. It may be your favorite playlist on your ipod or your favorite workout shoes.

Whatever it takes to pump you up, do it — you’ll definitely get more out of your workout.

2) A good warm-up

A good warm-up prepares your heart for exercise and warms your muscles, which helps prevent injuries and burn more fat. Warming up also prepares your mind for the workout of the day, so you can focus and get in the zone.

3) Resistance exercises

For every workout, choose exercises that are in line with your fitness goals. To kick up it up a notch, add a couple of resistance exercises to effectively burn more fat, build muscle and improve your golf game or daily activities. Experience new exercises and get ideas from a personal trainer in LFF’s free member Strength Clinics.

4) Cool down

Cooling down allows you to slow your heart rate, prevent dizziness and transition back into your routine seamlessly after rocking out an awesome workout.

5) Stretch

Stretching is really a must in all workout routines. Just five minutes of stretching will help your body feel better, reduce pain and allow your muscles to burn more calories from your workout and daily activities. Loosen up at LFF’s Premium Program, Stretch.

Next time you grab your bag and head to the gym, remember these five must dos and rock out your workout.

We encourage our members to be fitness rock stars. Whether you want to lose 20 pounds, show off your rock hard abs, be an example for your kids or simply meet new people, you can make it happen at LFF.

We can’t make the weights any lighter, but we do offer some pretty kick-butt, gym-goer approved member resources to pump up your workout!

1. Sign up for a Strength and Cardio Clinic
a. It’s free
b. We promise you’ll learn something new
c. It’s free

Learn new exercises, find out if you’re packing too much weight or boost your cardio routine in these interactive clinics led by a personal trainer. Find class times at your club here.

2. Try a group fitness class (there’s over 40, so you’ll never get bored!)

Join the fitness dance party at Zumba, kick it at Combat or find your center at BodyFlow.

3. Track your progress with LifeCenter

You know you’re making progress and now you can prove it with LifeCenter — our in-club kiosk that lets you challenge friends and measure:

• Weight
• Blood pressure
• Body fat analysis
• BMI (Body Mass Index)
• Heart rate

4. Take advantage of your gym’s amenities!

There’s so much more than treadmills and weights. Check out our sauna, 24 Minute Xpress workout, cycling studio, Kinesis Wall – and enjoy some “me” time while we watch the little ones at Kids’ Club.

5. Step it up — take a Premium Program

Looking to take your workout to the next level? Need some extra motivation? Get fast results in our group training classes led by a personal trainer – try AfterBurn, Gravity, Stretch and more.

 6. Ask for help!

Have a fitness question? We’re here to help. Not sure if you’re using the equipment correctly or wonder how many calories you’re burning in BodyPump – just ask!

7. Live healthy on the go.

Check out LifeWorks, our exclusive online fitness resource, for workout routines, meal planning ideas, calorie tracking, over 500 exercise videos and more.

8. Rewards

Flex your savings and enjoy discounts at hundreds of participating merchants on shopping, entertainment, dining and more — show your LFF key tag and let the savings begin.

9. LFF iPhone App – it’s free + New Mobile Site

Just a few clicks and you’re in the know.

• Check out the group fitness schedule
• See gym hours and amenities
• Get club directions and contact info

Android and Blackberry users – stay in the know on our easy-to-view mobile site!

10. Corporate Wellness Program

Does your employer offer a wellness program? Tell them about LFF’s Corporate Wellness program and benefit from the perks.

Be a fitness insider by staying up-to-date with your LFF on Facebook, Twitter and the LFF Blog.

Ok, so now you’re in the know. Just show up and we’ll help you with the rest!