Jackie The Trainer

Helping You Reach Your Fitness Goals!

Wednesday, May 19, 2010

Motivation

It's beautiful outside, the sun is shining, you feel completely rest, and you can't wait to go workout and enjoy this beautiful weather! Okay, that's the perfect scenario, but what about those other days when you have barely slept, it's gloomy out, and you feel like crap?!?

Getting motivation to workout is one of the hardest things to do. I know many of my clients say, "If you weren't working me out today, I wouldn't have worked out." Since it's not realistic to have a trainer everyday, what can you do to get your butt out of the house and workout?

I think one of the best things to do is schedule an appointment with yourself, just like you would any other meeting. Another great thing is plan to meet a friend for exercise before you meet for lunch or drinks.

When exercising isn't your idea of a good time, think about your exercise goal and why you want to achieve it. Yes, it may be easy to be "too tired" to workout, but it's those days when we don't feel like going and we push ourselves that take our fitness to the next level.

Instead of focusing on not wanting to exercise and dreading every minute of it, think about how you feel when you are done! How good to you feel at the end? Try to focus on that feeling and getting to it, instead of the actual workout itself! How many times have you not felt like working out? How many of those times did you drag yourself to the gym and feel better after? I'm guessing most of them! Now there are times when you just need a rest, so if you start working out and you aren't feeling better, maybe take a day off.

GO KICK SOME BUTT!


Monday, May 3, 2010

When there is no time...

I know you know, breakfast is a must if you want to start the day off right. You will not only eat less throughout the day, but you will rev up your metabolism after eating a healthy breakfast.

Unfortunately, we don't always have enough time to make breakfast, let alone buy food to make breakfast. So whether you didn't get groceries, you don't have time to make the groceries you bought, or you are on the road, I want you to feel comfortable making healthy breakfast choices.

Below I have listed 4 different fast food places and some healthy options as well as some less than healthy options so you can see what you are fueling your body with in a rush!

Starbucks
Food--Calories--Fat
Plain Bagel-300, 1 gram
Apple bran muffin- 350, 9 grams
Oatmeal with nuts and brown sugar- 300, 2 grams**
Turkey bacon, egg white sandwich- 340, 10 grams**
Greek yogurt with honey parfait- 290, 5 grams**

McDonalds
Food-calories-fat
Egg Mcmuffin- 300, 12 grams*
Sausage burritos- 300, 16 grams
Scrambled eggs- 170, 11 grams**
Fruit and yogurt parfait- 160, 2 grams**

Dunkin Donuts
Food-calories-fat
Egg and cheese on english muffin-320, 13 grams
EggWhite and cheese on english muffin-270, 5 grams**
Reduced fat blueberry muffin- 450, 10 grams
Multigrain bagel- 390, 8 grams
Eggwhite turkey sausage flatbread- 280, 6 grams**

Tim Hortons
Food-calories-fat
Everything bagel- 280, 2 grams
Low-fat vanilla yogurt with blueberries- 160, 3 grams**
Bacon, egg and cheese sandwich- 420, 23 grams
Egg and cheese wrap-220, 12 grams**
Mixed berry oatmeal- 210, 3 grams**

**Best choices
*Okay choices


When there is no time.