Matt Scott, Certified Personal Trainer

A NAGGING QUESTION: SHOULD WOMEN PUSH THEIR MEN TO EXERCISE (AND VICE-VERSA)?

2012-05-12T10:06:00.001-07:00

Warren Memorial Wellness mscott@wmhospital.com 905 2nd Street Friend, NE 68349 http://www.wmhospital.com 402-947-2541 FOR IMMEDIATE RELEASE A NAGGING QUESTION: SHOULD WOMEN PUSH THEIR MEN TO EXERCISE (AND VICE-VERSA)? (FRIEND, NE May 9, 2012) - Did you know that behind many healthy and physically fit men there may be a nagging woman? That's the finding of a new study from the University of Lincoln in England, which reports that inactive men are more likely to turn to exercise if nagged by their significant others to lead a healthier lifestyle. An earlier study from Surrey University also showed that both men and women are more likely to exercise regularly if urged by their partners. "There are several conclusions that can be drawn from this research," says Matt Scott, a personal trainer at Warren Memorial Wellness in Friend, NE. "First, that some of us need encouragement to start exercising - whether it's nagging or gentle persuasion - and second, that support from people around us, be it our spouses, family, or friends, is very important in achieving our health and fitness goals. And, this is equally true for both genders." Of course, encouraging others to get fit - which encompasses physical activity and healthy diet - will probably backfire if you don't follow your own advice. "To inspire people around you to exercise and eat well, you must set an example yourself," Scott says. "You can nag all you want but if you sit on a couch all day and snack on junk food, nobody will take you seriously. So put your own house in order before motivating others." If, on the other hand, you lead a healthy lifestyle, you should certainly try to persuade your family and friends to do the same. What arguments should you use to motivate people around you to start an exercise program? Scott's suggestions: Give a good reason: Let them know what specific benefits they can expect if they exercise. For example, if your partner or friends are overweight, tell them how physical activity will help them burn off calories and fat. Remember to give them reasons that are personal, not just general and generic arguments that are not relevant to their lives. Be a positive example: Talk about how exercise has improved your own life and health; be specific about the beneficial changes, whether on weight loss, strength, endurance, flexibility, or general conditioning. Share your enthusiasm: It is possible that inactive people don't work out because they think exercise is boring and / or hard. Let them know that it certainly doesn't have to be that way. An exercise program can - and should - be enjoyable and adapted to each person's level. This is where a trainer can be of big help. Be a workout buddy: Offer to exercise with your friend or significant other, so you can offer your support and encouragement. If you train at a different intensity than a novice, a fitness coach can devise specific routines to match your individual levels." About Warren Memorial Wellness: Warren Memorial Wellness is a unit of Warren Memorial Hospital in Friend, Ne. They specialize in integrative medical led health and wellness programs. They utilize the Impact Fitness lifestyle program (a/k/a IMPACT - Intense Mixed Performance Accelerated Cross Training) which incorporates all of the advanced training principles used by the fittest athletes and fitness models and combines it into a fun and productive group workout you can enjoy and see quick results from. The workouts are intense but are able to be modified to meet the different needs of various fitness levels and abilities. Program details and client testimonials are available at: www.wmhospital.com Matt Scott, a certified fitness expert with 5 years experience in the fitness industry, can be reached at mscott@wmhospital.com or 402-947-2541. # # # About Matt Scott, Fitness Expert: Matt is a certified personal trainer through NASM, ACE and NESTA. In 2010 he made some huge changes in his own life, losing over 50 pounds. This process led him to become more involved in health and fitness and for him to discover his true passion for helping people change their lives. In 2010, Matt and wife Kristy founded the American Health and Fitness Institute, a nonprofit organization to raise awareness for childhood obesity and other fitness related issues facing kids in our community. Matt also has special training working with older adults and is the only AARP approved Certified Trainer in the Omaha and Lincoln area by the American Council on Exercise (ACE). Matt can be reached at mscott@wmhospital.com or 402-947-2541 and is available for media interviews on topics related to health, wellness and fitness.

THIS YEAR, DON'T LET THE HOLIDAYS WEIGH YOU DOWN

2011-11-24T06:48:00.000-08:00

(LINCOLN, NE November 24, 2011) - Thanksgiving might be over but the holiday season is just beginning, and you know what that means: eating like there’s no tomorrow!

The period between Thanksgiving and New Year’s - appropriately named “the binge season” - is notorious for weight gain. Even if you put on only a pound or two each holiday season, you may, according to the National Institutes of Health, carry this extra weight for years to come.

“There is some truth to the saying ‘a moment on the lips leads to a lifetime on the hips’,” says Matt Scott, a personal trainer at Lincoln Impact Fitness. “That’s why it is so important to pay attention to what we eat and how we burn the extra calories during this time of the year. This is certainly not the time to become sedentary.”

You might think that eating sensibly during the season that is so focused on food and drink is an impossible task. And so is fitting exercise into your hectic schedule.

Not so, Scott says. “It’s all comes down to good planning, a dash of motivation, and a pinch of self-control. It may not be easy when you are surrounded by all this delicious food, but you will be rewarded on January 1 when you look in the mirror and realize you haven’t gained a single pound!”

His tips for holiday weight management:

Watch what you eat: If you regularly follow a calorie-restricted diet rich in lean proteins, fruits, vegetables, low-fat dairy and whole grains, a little splurge once in a while probably won’t hurt you - assuming you pay attention to portion control, don’t reach for second helpings, and avoid the most caloric and fat-laden food and drink on the table.

Make time for fitness: No matter how busy or tired you are, don’t even think of skipping exercise. Why is it so important? Physical activity will help you burn off extra calories if you over-indulge. Even if you don’t consume food in excess, exercise will help control and maintain your weight.

What is the most time-efficient workout that will burn lots of calories and fat, and still allow you to enjoy all the festivities? Interval training, Scott says. “It only takes 20 minutes or so three times a week so you can fit it into your schedule even during the busiest time.”

Not sure how to make the most of your interval training session? “That’s where a fitness instructor can help you by creating a set of exercises that will boost your metabolism and burn fat for dramatic results during the holiday season - and beyond,” Scott notes.

About Lincoln Impact Fitness:
Lincoln Impact Fitness is a one month fitness and lifestyle program (a/k/a IMPACT - Intense Mixed Performance Accelerated Cross Training) which incorporates all of the advanced training principles used by the fittest athletes and fitness models and combines it into a fun and productive group workout you can enjoy and see quick results from. The workouts are intense but are able to be modified to meet the different needs of various fitness levels and abilities. Program details and client testimonials are available at:www.lincolnimpact.com Matt Scott, a certified fitness expert with 5 years experience in the fitness industry, can be reached at matt@lincolnimpact.com or 402-937-8FIT (8348).

# # #

About Matt Scott, Fitness Expert:
Matt is a certified personal trainer through NASM, ACE and NESTA. In 2010 he made some huge changes in his own life, losing over 50 pounds. This process led him to become more involved in health and fitness and for him to discover his true passion for helping people change their lives. In 2010, Matt and wife Kristy founded the American Health and Fitness Institute, a nonprofit organization to raise awareness for childhood obesity and other fitness related issues facing kids in our community. Matt also has special training working with older adults and is the only AARP approved Certified Trainer in the Omaha and Lincoln area by the American Council on Exercise (ACE). Matt can be reached at matt@lincolnimpact.com or 402-937-8FIT (8348) and is available for media interviews on topics related to health, wellness and fitness.

Lincoln Impact Fitness
matt@lincolnimpact.com
14850 Old Cheney Road
Walton, NE 68461
www.lincolnimpact.com
402-937-8FIT (8348)

CAN YOU TURN YOUR BODY INTO A FAT-BURNING FURNACE?

2011-11-05T08:23:00.000-07:00

You absolutely can!

However, to take full advantage of this powerful technique you need to shift your focus from what happens DURING exercise to what occurs AFTERWARDS!

We are talking about EPOC. No, it’s not some strange animal, vegetable or mineral. And it is not a new rock group or a software application either. Simply put, it’s an acronym for Excess Post-Exercise Oxygen Consumption, which represents the number of additional calories the body will burn after your workout is finished.

Why should you care about EPOC? Because it will greatly enhance your workout results and help you achieve your fitness goals quicker and more effectively. If you are one of those people who exercise a lot but don’t lose much (or any) weight, you will definitely benefit from this amazing technique.

Ok, but how does it work?
You just finished a strenuous workout and this bout of exertion made you a bit breathless. Your respiration rate goes up as your body is replacing oxygen expanded during your session. In other words, you are taking in extra oxygen to “repay” the oxygen deficit -which, luckily, is a LOT easier than settling a financial debt!

(That, by the way, is why EPOC is sometimes also referred to as “oxygen debt” or “after-burn”).
As your body is recovering and restoring itself to its pre-exercise state, you are consuming oxygen AND expending energy at an increased rate. In the process, you are burning calories and fat – you are losing weight FAST!!!
And there is even more good news: some studies have shown that, with the right kind of exercise, EPOC can boost the metabolism for 24-36 hours after the workout is completed- that is HUGE if you are serious about weight loss.

Feel that “burn!
Oxygen is not the only substance that the body needs to replenish after intense training. Other physiological events are happening during the EPOC phase as well:
Your heart rate and breathing are normalized
The body temperature drops to normal levels
The blood is re-oxygenated
Homeostasis of circulatory hormones as well as muscle glycogen are restored
The body’s energy resources are replenished.
All this is awesome, right? But before you start your workout, be aware that…
…not all exercise is created equal!
There is some science behind EPOC, and we know that certain workouts are better than others in eliciting the beneficial “after-burn” responses, while some are, well, pretty useless.
Take jogging, for example. No matter what you believe about the benefits of running, truth is that it burns almost NO calories after the run is finished. In fact, many joggers actually report a spike in their appetites after the run. And if you give in to those post-run hunger pangs, how are you going to crank up your weight loss?
What about resistance training? If it involves heavy weights and enough repetitions, it could be effective. However, light dumbbells and a few reps are not going to be challenging enough to keep burning fat and calories for hours after your workout is over.
How about “regular” aerobic cardio? Studies show that a 20-minute session produces, on average, 20 minutes of fat burning and then the body returns to its normal state. That’s it.
However, there is one routine that’s vastly superior to all the others. Can you guess what it is?

And the EPOC prize goes to….
Interval training! When it comes to weight loss, those bursts of high-intensity activity followed by periods of recovery (also known as High Intensity Interval Training – HIIT) are super effective.

HIIT is wonderful. It boosts your metabolism and fat oxidation longer than traditional steady-state cardio, resulting in over 30 hours of post-exercise calorie and fat burn. You literally burn fat as you're sleeping!

Not only that, but a typical interval training session takes only about 20 minutes, which is far less time than your average cardio workout. More fat loss in much less time – what could be sweeter than that?

(And, there are further advantages to interval training as well: you will notice steady improvement in your cardiovascular fitness, speed, strength, endurance, energy level, and agility).
Isn’t the idea of burning calories and stripping off body fat even after your workout is finished pretty exciting?
Now that you know how that “after-burn” can help you achieve better weight loss results and other fitness goals much faster than other workouts, call or email me today to start your EPOC-boosting program!
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“Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible.” – Francis of Assisi

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GRILLED BLUE MARLIN WITH
STRAWBERRY-NECTARINE SALSA

Recipe and photo from: www.EatCleanDiet.com
GRILLED BLUE MARLIN

The rich flavor of blue marlin is highlighted by a sweet strawberry-nectarine salsa in this healthy and delicious recipe that’s quick and easy to prepare:
Ingredients for four servings:
Salsa
• 1 cup / 240 ml fresh strawberries, stemmed and quartered
• 2 nectarines, pits removed and cut into 1/2-inch pieces
• 1 red chili pepper (red jalapeño), seeded and finely chopped
• 1 Tbsp / 15 ml finely chopped red onion
• 2 Tbsp / 30 ml fresh lime juice
• 1 Tbsp / 15 ml chopped fresh mint
• 1 Tbsp / 15 ml chopped fresh cilantro
• Scant pinch sea salt
• Scant pinch black pepper

Marlin
• 4 x 5 oz / 140 g wild-caught Hawaiian blue marlin* steaks (can substitute swordfish or tuna)
• 1 Tbsp / 15 ml fresh lime juice
• Eat-Clean Cooking Spray
• 1 tsp / 5 ml sea salt, divided
• 1/2 tsp / 2.5 ml freshly ground black pepper, divided

Preparation
In a medium bowl, combine salsa ingredients and place in refrigerator to allow flavors to combine while you prepare marlin.
2. Place marlin steaks in a shallow dish and squeeze lime juice over top, lifting up edges of steaks to allow juice to reach underside. Let marlin marinate in lime juice for 5 minutes.
3. Heat a grill or grill pan to medium-high heat and spray with Eat-Clean Cooking Spray. Spray top of marlin steaks and season with half of salt and half of pepper. Place on grill and cook for 2 minutes. Turn, spray with more Eat-Clean Cooking Spray and season with remaining salt and pepper. Cook until desired doneness, about 2 more minutes for medium rare. This fish is better undercooked than overcooked.
4. Remove marlin steaks to a serving plate and spoon salsa over top.
Nutritional Value Per Serving:
Calories: 262
Calories from Fat: 79
Total Fat: 3 g
Saturated Fat: 1 g
Total Carbs: 13 g
Fiber: 2 g
Protein: 33 g
Sodium: 328 mg
Cholesterol: 60 mg

*******
About Matt Scott, Fitness Expert:
Matt is a certified personal trainer through NASM, ACE and NESTA. In 2010 he made some huge changes in his own life, losing over 50 pounds. This process led him to become more involved in health and fitness and for him to discover his true passion for helping people change their lives. In 2010, Matt and wife Kristy founded the American Health and Fitness Institute, a nonprofit organization to raise awareness for childhood obesity and other fitness related issues facing kids in our community. Matt also has special training working with older adults and is the only AARP approved Certified Trainer in the Omaha and Lincoln area by the American Council on Exercise (ACE). Matt can be reached at matt@lincolnimpact.com or 402-937-8FIT (8348) and is available for media interviews on topics related to health, wellness and fitness.

EXERCISE WILL EASE PAINFUL JOINTS

2011-09-05T07:11:00.001-07:00

Lincoln Impact Fitness
matt@lincolnimpact.com
14850 Old Cheney Road
Walton, NE 68461
www.lincolnimpact.com
402-937-8FIT (8348)

FOR IMMEDIATE RELEASE

LINCOLN PERSONAL TRAINER: EXERCISE WILL EASE PAINFUL JOINTS

(LINCOLN, NE September 8, 2011) - Research has shown that regular physical activity can help reduce pain, swelling and stiffness of arthritis. However, a new study suggests that the majority of 46 million arthritis sufferers in the United States are not getting enough - or any - exercise.

The just-released findings from Northwestern University's Feinberg School of Medicine show that only 13 percent of men and 8 percent of women afflicted with various forms of arthritis meet federal guidelines of 2.5 hours of moderate-intensity, low-impact activity per week.

"Either these people are not aware of benefits of physical activity, or they are afraid it will exacerbate their symptoms," says Matt Scott, a personal trainer at Lincoln Impact Fitness. "However, a well-planned exercise program will bring them a measure of comfort and relief from all the pain and stiffness."

Scott points out that exercise will benefit arthritis sufferers in a number of ways. "It will help maintain a normal range of movement, improve muscle strength and flexibility, and keep bones and all the tissue around them stronger," he says.

Another major benefit of a regular exercise routine is that it will help with weight loss and maintenance. That is very important, Scott says, because according to Centers for Disease Control and Prevention (CDC), about 66 percent of adult arthritis patients in the U.S. are overweight or obese.

"Obesity is a known risk factor in the onset of arthritis and the subsequent deterioration of this condition," Scott says. "That's because carrying the extra weight strains and tears the joints, so maintaining a healthy weight is a must - not only for arthritis relief, but also for prevention of heart disease and diabetes."

This call to action is all the more pressing because CDC says that, by 2030, an estimated 67 million Americans adults will likely have some form of arthritis - 20 million more people than currently.

For arthritis sufferers who have been inactive but want to start exercising, Scott recommends getting their doctor's permission first. Then, ask a fitness professional to create a program especially for you, taking into account the type of arthritis you suffer from, which joints are impacted, and the amount of inflammation you have. Working with a certified trainer ensures that your program is not only effective, but also safe.

"For example, flexibility exercises will increase your ability to move your joints through their full range. Strength training will build strong muscles that help support and protect the joints," Scott says. "There are numerous other exercises as well that will reduce your pain and stiffness, and improve your overall fitness level at the same time."

About Lincoln Impact Fitness:
Lincoln Impact Fitness is a one month fitness and lifestyle program (a/k/a IMPACT - Intense Mixed Performance Accelerated Cross Training) which incorporates all of the advanced training principles used by the fittest athletes and fitness models and combines it into a fun and productive group workout you can enjoy and see quick results from. The workouts are intense but are able to be modified to meet the different needs of various fitness levels and abilities. Program details and client testimonials are available at: www.lincolnimpact.com Matt Scott, a certified fitness expert with 5 years experience in the fitness industry, can be reached at matt@lincolnimpact.com or 402-937-8FIT (8348).

# # #

About Matt Scott, Fitness Expert:
Matt is a certified personal trainer through NASM, ACE and NESTA. In 2010 he made some huge changes in his own life, losing over 50 pounds. This process led him to become more involved in health and fitness and for him to discover his true passion for helping people change their lives. In 2010, Matt and wife Kristy founded the American Health and Fitness Institute, a nonprofit organization to raise awareness for childhood obesity and other fitness related issues facing kids in our community. Matt also has special training working with older adults and is the only AARP approved Certified Trainer in the Omaha and Lincoln area by the American Council on Exercise (ACE). Matt can be reached at matt@lincolnimpact.com or 402-937-8FIT (8348) and is available for media interviews on topics related to health, wellness and fitness.

Don't panic – exercise will calm you down!

2011-07-22T22:45:00.001-07:00

We all know that regular exercise goes a long way in preventing some deadly diseases. But did you know that it can also greatly improve our mental health and emotional well-being?
A new study from Southern Methodist University in Dallas and the University of Vermont in Burlington shows that people who regularly work out are less likely to suffer from anxiety disorders (such as panic attacks) and depression in general.
"A severe panic attack is a frightening experience, which can happen to otherwise healthy individuals," says Matt Scott, a personal trainer at Prairie Life in Lincoln.
Scott notes that nearly 19 million adult Americans suffer from some kind of anxiety disorder.
"They can strike anywhere, at any time, making sufferers feel very ill," he says. "That's why it is so important to find ways to prevent these attacks from happening."
The new study - as well as previous research done in this area - indicates that, in many cases, high levels of physical activity can work as well as antidepressant drugs in preventing panic disorders.
"It's a known fact that physical fitness improves our mood and reduces anxiety," Scott notes. "It also improves blood flow to the brain, releases ‘feel-good' chemicals and hormones, increases energy, lowers the stress level, helps gain confidence, and distracts from worries and negative thoughts that feed anxiety."
Scott adds that people often get panic attacks because they feel they are not in control of their environment. "That's where exercise is useful - it puts us in control of our bodies and our health," he says.
For best results, Scott suggests using a combination of these workouts:
Breathing: Many people have difficulty breathing during an anxiety attack - or feel like they are choking - so inhaling and exhaling exercises that will relax them can be incorporated into the workout program.
Stretching: It loosens muscles that tighten and contract during stressful situations.
Strength training: A Harvard University study once found that 10 weeks of resistance training was beneficial in alleviating symptoms of anxiety and depression.
"Basically, any exercise that is good for your overall physical health is also good for your mental and emotional balance," Scott says. "If you feel you are in control of your body and are doing something positive for your health, then you are certainly on the right track."

CHOCOLATE MILK IS GOOD FOR YOU – DRINK TO THAT!

2011-07-10T05:24:00.000-07:00

You have just worked out and broke some sweat. Now it is time to replenish your body with a tall glass of refreshing, cold…chocolate milk.

Surprised? Don’t be! A new University of Texas study found that low-fat chocolate milk is a great post-exercise drink.

“After resistance training, it is very important to help the body recuperate,” says Matt Scott, a personal trainer at Prairie Life in Lincoln, NE. “This new research confirms that chocolate milk is excellent for this purpose because it has a good carbohydrate to protein ratio, which helps replenish energy systems, as well as repair and build more muscle than traditional sports drinks.”

This newest study comes on the heels of earlier research suggesting that ingredients in low-fat chocolate milk, such as calcium, sodium and a bit of sugar, lead to a quicker post- exercise recovery.

What if low-fat chocolate milk is not your cup of tea? If your exercise routine is especially intense, Scott says you might benefit from a post-workout sports drink – the ingredients included in these beverages will increase your energy level and help you recover quicker.

Scott stresses that while a post-training drink is important for the recovery process, so is sufficient hydration during the exercise itself.

In fact, data from the American Council on Exercise shows that the body can lose more than a quart of water during one hour of exercise – fluids that must be replaced not only to improve the quality of your workout, reduce fatigue and muscle cramping, but also to prevent the dangers of dehydration – heat exhaustion, heat stroke and even kidney failure.

“Therefore, drinking water during a workout - about 4 to 6 ounces for every 15-20 minutes of exercise - is essential, and even more so in the summer,” Scott says.

What are the best workout thirst quenchers?

“Basically, it depends on your goals, taste, as well as the length and intensity of your sessions,” Scott says. “However, it is wise to avoid drinks that are high in calories and sugar- you don’t want to put on weight - and certainly stay away from alcohol.”

For best hydration, Scott recommends:

Water is still the best choice for hydration, especially if weight loss is your goal and for less strenuous workouts.
For high intensity, longer duration workouts, you may want to consider a sports-drink that is low in sugar and contains electrolytes. And for those who are adventurous and open to new experiences, you may want to consider beetroot juice, this might be a refreshing alternative. A new research from Exeter University in Britain shows that, due to high nitrate levels present in this drink, it not only hydrates, but also boosts athletic performance.

“Whatever fluids you choose, be consistent about hydration, not just during your workout but throughout the day” Scott says. “It’s one of the simplest steps you can take to ensure a safe and effective workout and recovery period, and overall better health.”

About Prairie Life:
Launched by Dean Rasmussen and Bob Kerrey in Lincoln, Nebraska in 1985. Prairie Life provides an extensive array of services - aerobics, indoor and outdoor swimming, weight lifting, indoor jogging, a wide variety of exercise classes, a nursery for small children and multiple youth programs. Prairie Life Fitness was designed to appeal to a broad cross-section of men, women and children. Prairie Life Fitness locations have been established in four states, including two in the Kansas City area, a second location in Omaha, one in West Des Moines, Iowa, and one in Franklin, Tennessee, just outside of Nashville Tennessee.

In 2010 Prairie Life hired fitness expert and weight loss specialist Matt Scott. Shortly thereafter, Scott started up the Shed It – Healthy Lifestyle program. Shed It is a lifestyle modification course which focus on weight loss, through corrective exercise and nutrition. Working with local doctors and health professionals, Shed It has been a huge success. Program details and client testimonials are available at www.prairielife.com. Scott, a certified fitness expert with 5 years experience in the fitness industry, can be reached at mscott@lnk.prairielife.com or 402-719-6430.

# # #

About Matt Scott, Fitness Expert:
Matt is a certified personal trainer through NASM, ACE and NESTA. In 2010 he made some huge changes in his own life, losing over 50 pounds. This process led him to become more involved in health and fitness and for him to discover his true passion for helping people change their lives. In 2010, Matt and wife Kristy founded the American Health and Fitness Institute, a nonprofit organization to raise awareness for childhood obesity and other fitness related issues facing kids in our community. Matt also has special training working with older adults and is the only AARP approved Certified Trainer in the Omaha and Lincoln area by the American Council on Exercise (ACE). Matt can be reached at mscott@lnk.prairielife.com or 402-719-6430 and is available for media interviews on topics related to health, wellness and fitness.

12 Tips on eating healthy during the holiday season

2010-11-20T09:55:00.000-08:00

Being health-conscious doesn't necessarily mean that you can't enjoy the holiday season and have a little bit of what you fancy. It simply means that you should continue to be vigilant and be prepared for the festivities.
There are many ways in which you can help to strike a balance between maintaining a healthy diet and joining in with the fun and festivities.

1. Exercise: Most people have a little extra time available over the holiday season when they are not at work. Take this opportunity to develop a regular exercise regime. This will help to burn off the excess calories and fat consumed over this period. It will also get you into the habit of exercising, and you can continue the regime after the holiday season is over.

2. Review your cooking methods: These days there is no excuse for not utilizing the many healthy ways in which food can be prepared. Instead of frying, grill your food. If you're roasting, use one of the many available low-calorie spray oils. Try steaming vegetables to retain nutrients and flavor.

3. Invest in lower fat ingredients for cooking: If you're preparing a big dinner, why not use half-fat ingredients whenever possible? It is often difficult to tell the difference where taste and flavor are concerned. You can even get low-calorie beers, wines and soft drinks. By simply swapping regular ingredients, foods and drinks for their half-fat alternatives you can make a big cut-back on fat and calorie consumption.

4. Eat regularly: If you are going to a big party or dinner, don't starve yourself all day in anticipation. You're in danger of arriving there feeling ravenous and eating everything in sight. Instead, have some low-fat, healthy snacks throughout the day. By doing this, you'll be less likely to over-indulge whilst you are out.

5. Prepare for outings: If you have some big nights out and meals planned over the holiday season, try and compensate by having some healthy eating days leading up to the event. Many of us are only too keen to think that we may as well forget about healthy eating over the holidays. However, it should not be a case of forgetting about your diet, but simply managing it a little more carefully over the holidays.

6. Balance your meals out: Don't be tempted to fill up your plate with purely rich, calorie-laden food. Instead, have a little of everything including fruit and vegetables. This way, you'll still get to indulge as well as receive valuable nutrients and vitamins.

7. Be wary of sugary foods: Always remember that rich, sugary foods have a nasty habit of making us crave yet more rich and sugary foods. We've all been there...over-indulging in sweet or rich food...feeling bloated, sick, and making rash promises to never eat again...and, a couple of hours later, finding ourselves back in the kitchen, picking at leftovers. By ensuring that you practise healthy eating over the holidays, and throw in some form of regular exercise, you can expect to have more energy and fewer cravings.

8. Stock up on healthy snacks: When you go shopping, be sure to throw some healthy snacking items in to your trolley. Fill up on raw vegetables, such as carrots or celery, which can make a simple snack in times of temptation.

9. Be aware of food allergies: It is quite possible that you may have an allergy or intolerance to a food, which you may not even be aware of. Because there is a mountain of food waiting around every corner during the holiday season, we sometimes find ourselves gorging on food that we don't even know the ingredients of. Then we wonder why we're feeling so ill the next morning! By having a food allergy test, you can identify any foods that you need to avoid during the holiday season in order to maintain your health and enjoy the festivities without suffering.

10. Moderate alcohol intake: Don't forget that alcohol is fattening too. That innocent-looking glass of sparkly wine or that small bottle of beer may look as though it will do no harm. However, alcohol contains calories and lots of them. Try and control the amount of alcohol you consume over the holiday period and, in the same way as food, try not to over-indulge regularly. There are plenty of lower-calorie beers and wines available that can help, so opt for the healthier version whenever possible.

11. Be assertive: Don't feel as though you have to say yes to everyone that offers you food and drink. If you are not hungry, then simply say so. Do not let yourself be bullied into eating something that you really don't want.

12. Leave what you don't want: Despite what your parents may have drummed into you as a child, don't feel obliged to clear your plate. When you feel full, stop eating.

Healthy Ways to Survive Holiday Over Eating

2010-11-20T09:49:00.000-08:00

Healthy Eating for the Holiday Season

As the majority of us know only too well, any attempt at healthy eating goes sailing out of the window during the holiday season. We tend to conveniently forget about our health and diet, and instead, take the opportunity to over-indulge in every way possible.

According to a recent Weight Watchers report, the average American gains around 7-10 pounds between Thanksgiving and New Year's Day.

According to a recent Weight Watchers report, the average American gains around 7-10 pounds between Thanksgiving and New Year's Day. This is through pure over-indulgence and gluttony. Moreover, much of this weight is maintained from thereon despite our promises (as we help ourselves to another dollop of pudding) to go on a diet in January.

It is not hard to understand why people fall into such bad habits during the holiday season. Everywhere you go there is somebody waiting to thrust a glass of wine or a box of chocolates in front of you. Surely it would be rude to refuse? And, anyway, it is the holidays... Your trip to the local supermarket turns into an adventure. You find yourself in a maze of aisles displaying a range of colorful, tempting goodies that are excitingly packaged and screaming at you to buy them and eat them... Even visits to friends and family are unsafe. You suddenly find the table laden with all manner of goodies, and as you hear the wine bottle cork being popped in the kitchen you resign yourself to the fact that you might as well give in.

All this, coupled with the huge dinners, parties, and festivities of the holiday season makes maintaining control a huge challenge. Healthy eating is a national obsession for the better part of the year. Yet, as soon as Thanksgiving rears its over-indulgent head, the obsession swings the other way as the nation attempts to buy and eat as much unhealthy, rich food as possible.

Food and festivity will always be a major part of the holiday season - and there is certainly nothing wrong in that. However, the holiday season is also a stressful time for many of us, and we need plenty of energy and stamina to cope with it. It is therefore essential that we eat the right type of food with the necessary nutrients to give us energy and reduce stress levels. This is not to say that we shouldn't allow ourselves to indulge a little, but we should eat in moderation and maintain a varied diet.

If we allow ourselves to lose control completely over the holiday season, there is a high risk that we will continue to eat unhealthily long after the holiday season has gone. Falling into the trap of unhealthy eating is a hard habit to break. Despite millions of New Year's resolutions that are made each year regarding our diets, many people never get around to breaking the habit at all.

In fact, researchers at Washington University have reported that only around 22% of New Year's diet resolutions make it to February.
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The Biggest Loser Comes to Omaha

2010-07-25T09:55:00.000-07:00

Hundreds of people turned out Saturday in Omaha to try out for NBC TV's reality show “The Biggest Loser.’’ According to producers, almost 600 people showed up at Mrs. B's for their chance to work out with Bob and Jillian.

If you could not attend you can still submit an audition video online by visiting http://www.thebiggestlosercasting.com/

If you were not lucking enough to be one of the few chosen for the show, there are still plenty of great resources available right in Omaha to help you achieve your goals. In fact, there are four 24 Fitness locations fully staffed with experienced Certified Personal trainers. All of which are certified on the bodybugg as seen on the biggest loser.

We have a great deal currently to get you started with our Introductory Personal training package of 3 sessions for $129, which comes with a 30 day satisfaction guarantee. Click here to learn more or stop by a 24 Hour Fitness location today.

Live with Passion!
Matt Scott
719-6430
netmojoman@gmail.com

Welcome

2010-06-03T13:37:00.000-07:00

Welcome to my Blog. I will be posting my thoughts on the latest trends in Health and Fitness.