Happy Healthy Thanksgiving!!

Happy Thanksgiving! A time for all the family, the friends, and …the food. THE FOOD!!
How many times have you regretted eating too much during a Thanksgiving, Christmas or other holiday dinner? You know the feeling. You sit down at the table, enjoy all the mouthwatering foods made by generations of family members, and you feel fine, happy, even content. But, then as soon as you stand up from the table, all the food you ate “hits bottom” like a ton of bricks. And that same guilty feeling comes over you. The same feeling that snuck up on you last year. That feeling that echoes in your head saying, “Oh no. I did it again. I ate too much.”

Well, make this year different. Let me give you a few tips to not just have a Happy Thanksgiving, but a Happy HEALTHY Thanksgiving!

Use the acronym "HEALTH" to help you overcome the vicious cycle of overeating this holiday season!

H- Have a glass of WATER! Remember: Calories from alcohol tend to be stored in the abdomen. People who are overweight actually gain weight more easily when they consume alcohol.

E- Eat breakfast/lunch: we often eat faster and more when we are hungry - therefore eat a wholesome breakfast and/or lunch on the day to avoid overeating at the party.

A- Activity: take nice brisk walks with your loved ones and enjoy their company in the holiday season.

L- Limit high fat items: high fat food items can be found in fried food, cream-based soup, cheese-filled casseroles, pies, processed meats such as salami and sausages, some pastries and baked goods.

T- Trim the Trimmings: 'Nuff Said!

H- Have smaller portions: treat yourself a nice drink, dessert, chocolate or sweets without guilt, but always watch your portion. Go for small portions. This way you can sample all the different foods. Moderation is always the key.

Try to ramp up your physical activity! Schedule your exercise regimen daily and try to stick to it. If you need help, you're not alone. Click here for more information to stay fit and active this Holiday season! Please feel free to give me a call or shoot me an e-mail if you have any questions 316-990-7777.

Please remember to take time this season to be thankful for all your blessings. "Give Thanks to the Lord, for He is Good. His Love endures forever." Psalm 136:1

Fony Fitness Finds Part #1

Fony Fitness Finds...I've been thinking about writing reviews on different fitness equipment for a long, long time. So now, Here I am. Giving you my opinion on various pieces of exercise devices. Please comment and let me know if you've been wondering about any piece of equipment lately. I'd be happy to give you my honest opinion...if it's worth the purchase or not! Especially you late night folks-There are always good infomercials on to really get you thinking about losing weight and feeling great! Don't you think they should sell sleeping devices on those late night infomercials...

Anyway, here we go.

To Bowflex or not to Bowflex... That is the question.

From time to time I get asked about the well marketed Bowflex, "What do you think of it?" Which I answer with my own question "Why would you buy this machine over any other?"

Most of us are mislead by well done marketing and hype. What happens is we see the perfect "body" using the machine. They keep zooming in on it. Then they (the commercial) make it look so easy to use. "This is perfect for me," subconsciously you think. I can do it at home with nobody staring at me, it's easy and I'll get a perfect or near perfect body. This is precisely the emotions they're trying to get you to feel. So then the real question should be "If I buy this machine will it make me look like the guy or girl using it on TV?" The answer to that question is most likely NO.

Do I think the Bowflex is a decent machine to get some resistance training while at home? YES. I personally would prefer several different far less expensive devices that would give me a better workout. But that's because I know how to use them and would do so. Even my devices, in a program by themselves, wouldn't work to produce the bodies seen on TV. That would require a complete program of optimized nutrition, cardiovascular training, resistance training, superior genetics and possibly some vitamin "S" (aka steroids). Remember these 2 words when watching infomercials for weight loss or fitness gadgets, FITNESS MODELS. These people's entire life is devoted to their body. 99% of the time these people have never touched the device being sold until hired for the commercial.

Build Quality. My impression is that it could be somewhat cumbersome to change exercises and the resistance didn't feel natural. It seemed to be fairly well built though.

Price comparison. Here is where I have the biggest problem. The bowflex, to me, is severely overpriced for what it's offering. See value comparison chart below.

Value Comparison

Feature -------------------Bowflex----------- Small Group PT ---------------Bootcamp
Variety of Exercise--------- Limited ------------Unlimited --------------------------Unlimited

Accountability-------------- NADA------------- Unlimited --------------------------Unlimited

Motivation -----------------Nope ---------------Unlimited --------------------------Unlimited

Excuses --------------------I'll start Monday ---I'll Listen, you Workout ------------No excuses

Nutrition Advice -----------Booklet------------- Customized----------------------- Customized

Clothes Hanging Ability ----YES!!--------------- No ---------------------------------No

Assembly Skills----------- REQUIRED ----------No ---------------------------------No

Price ---------------------$830-$3400 -------$240/Mo----------------------- $99/Mo Special

Money Back Guarantee ---No Way!------------ Yes!------------------------------- Yes!

Overall I would only recommend it if you had realistic expectations of what you could accomplish and you know you would use it regularly. Also if you don't mind spending a lot of money with no guarantee of success.

Snack of the Day
For all you cheesy people out there! How about a wedge of Light Laughing Cow cheese with an apple. Cut the apple in half and spread on that creamy deliciousness! Its a snack you won't want to miss.

Motivational Quote of the Day
The best way out is always through. -Robert Frost

REMEMBER: Comment, e-mail or message me with your Fony Fitness Find Requests.

Have a great day. God Bless You!

Is summer the right time to start an exercise program?

No...absolutely not.

JUST KIDDING! Of course it is. Anytime your motivation is high-is the right time to start an exercise program.

Implementing exercise into your day, making it a habit, and seeing results--that helps you stay committed and motivated!

Here are a few tips of how to stay motivated:

Hire a Personal Trainer. It's the best advice I can give. If you want to lose weight and get healthy, hiring a personal trainer will improve your success, enhance your results and build your confidence! (Click here to get a free checklist of what to look for when hiring a personal trainer.)

Get a Friend. Now listen up....Not just any friend will do. Find a friend who has been regularly exercising and has a good attitude.

Learn About Your Health. Read something new, take a nutrition class, etc. Weigh Wichita is a great avenue to learn about what your body needs. Everything from Nutrition, Exercise, Relationships, Lifestyle...and even your Attitude!

Set Goals. Short term and long term. Make sure your goals are achievable enough that they are not discouraging, but high enough that you have incentive to get your workout clothes on each day.

Identify Your Excuses. Have a ready made response for those excuses you often use. If time is an issue, make sure your workout clothes are ready to go. If you have young children, get a good jogging stroller or set up babysitting with another mom in your neighborhood-You can watch her kids while she works out and vice versa.

Give Yourself Rewards. It's best if your rewards aren't edible...For long term goals consider a new pair of athletic shoes or a new outfit! For short term goals...maybe a magazine or even a fresh flowers for your dining room table.

Keep a Food and Exercise Journal. Write down how exercise makes you feel each day. How is it making you feel, your mood, energy, quality of sleep, weight and so on? Also keep track of your food intake. It might be a bit cumbersome in the beginning, but I can't tell you how much this helps in your overall success. Measuring and keeping track of your food is one of the best tips I can give for weight loss success. Click here to purchase an excellent Food and Exercise Journal.

Healthy Snack of the Day:
Here's a summer snack that's sure to be refreshing and tasty. It's just a simple switch-a-roo, but cuts some serious calories out of your daily counter.
Celery and Salsa-That's it...nothing fancy-but good and good for you. (You could even grind a little sea salt on the celery if you'd like!) The crunch of the celery is a perfect replacement for those calorie dense chips!

Inspirational/Motivational Quote of the Day:
We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.
-Aristotle