EPIC GAME!

Ok, so unless you're sitting under a rock, by now you've heard about the EPIC win the Women's US Soccer Team, just had over Brazil this afternoon!  It was amazing!  The game was won on penalty kicks (which meant that the game was tied at the end of regulation).  If you watched the game, it is hard to mistake that there were times when I thought the game was lost.  The game was tied for a while however Brazil came back to score a goal, by the world's #1 female soccer player (#10 Mario)!  Talk about intimidating!

I had butterflies in my stomach as I continued to watch the game, hoping for a miracle.  Right?  That's kind of why we watch events like this right, for the miracle? So, we know what happens, the US scores to tie the game and then we go into penalty kicks.  The rest, as they say, is HISTORY! 

Yes, I'm gonna do it!  I'm gonna tell you that it was incredible to watch and you have to then go into all the cliches about "never giving up", "perserverance","miracles" and so on.  But, I believe that miracles and dreams do happen.  But for most they don't because there's no belief that they can!  To live a full life, continue to believe that anything is possible and anything can happen!  That's how you become a champion!  That is how you become EPIC.

New Year, New You!

It’s a new year and I know everyone has a resolution of getting back into shape, looking fit, and feeling healthy. This is a great new years resolution as long as you keep it! Most people dive in head first and only last a couple of weeks. This new year should be about eating right and
working out so you can start feeling great and accomplish your goals the
healthy way!

While beginning your resolution process, changing every bad habit all at once can leave you feeling stressed and overwhelmed.  Focus on your long-term goal by making small changes to your everyday life. These changes should be SMART - specific, measurable,attainable, relevant, and time-bound. If you stick to the plan of making small changes, your new years resolution goal can be achieved!

No more excuses- your great body is on its way! Here are some helpful tips you can
start putting into action!

1.    Eat breakfast! Try to eat breakfast with naturally added sugars like fruit instead of added sugars like cereals or donuts. Eating healthy in the morning will set the tone for the rest of the day.

2.     Coffee can be crucial in the mornings. Try black coffee, espresso, Americano, or tea. Black coffee contains natural antioxidants that are beneficial to your body. Fix your drink so it can be enjoyed guilt free every day. Stay away from the mochas, lattes and frappacinos.  Ask for skim or low fat milk, sprinkle spices such as cinnamon or nutmeg, and add 1 packet of real sugar (20calories) instead of loading with packets of artificial sweeteners, which contain chemicals.

3.     Pack your own lunch. You can control what is in your meal while saving money and grams of saturated fat.

4.    During breaks, go for a walk, meditate, read, or bring something that you enjoy to take your mind off the daily routine.

5.     Stock up on snacks that are high in fiber and water content. Try fruit, tomatoes, pepper slices, carrots and celery, popper corn, dried fruit, raisins, vegetable juice, or 100-calorie pack snacks.Afternoon snacks should be the perfect pick-me-up.
Snacks such as yogurt, cottage cheese, edamame, nuts, cheese, trail mix, and
pretzels are the perfect solution!

6.     You are what you drink?  Watch WHAT you drink (or add to it). It could be loaded
with hidden sugars. Try sparkling or still water with added lemon, lime, mint,
or ginger! (Look at my previous blog about unwanted sugars in “healthy drinks”).

7.     Try to get in 30 minutes of exercise daily (that means EVERYDAY), whether it is simply walking with a friend or an hour intense workout of Memfit bootcamp! Obtaining your fitness/health goals must include a regimine that includes exercise. 

8.  Go meatless once a week and dine out occasionally.  If you have a dinner/lunch meetin or are going out on the weekend, you can check out healthy options online.  Most restaurants now offer healthy alternatives right on the menu.

10.  Be aware of fattening sauces and dips that can easily add unwanted calories. 

Examples- ketchup, mayo, honey mustard, and ranch dressing.

11.  I know we all crave sweets! These do not have to be eliminated from your diet.  For a sweet drink, try a 35-calorie hot chocolate packet or orange, mint, or chai tea. 1-ounce of dark chocolate, a peppermint patty, hard candy, jello, and pudding are all smart but very sweet choices!

12.  When out on the town, the alcoholic beverages can certainly add up. Drink water in
between drinks. Dilute your white wine by ordering a spritzer or order a dry
white wine.  Try drinking a higher end version of your favorite spirit on the rocks with a twist of lemon or lime.  Also, mix drinks with diet tonic or diet soda, and stay away from frozen, fruity, novelty drinks with umbrellas!

 

As long as you make small changes to your daily life, the big picture will seem easier to attain! It does not have to be an all or nothing change, but try adding in a few of these tips every week until it starts to become a habit. Your new years resolution figure will be here before you know it! Just keep up the hard work and stay dedicated.

Remember, focus on the small changes and look at the big picture!

Are you brave enough to answer "how many times a day? week? month?

In a study that was released this month it stated that many Americans just don't get it  enough.
Are you one of them?  Before you begin wondering what in fact we're talking about.  The study stated that only 6% of Americans are getting enough vegetables in their daily diet.  And only about 8% are consuming the recommended daily helping of fruits!  Astounding right?  Well, answer the question listed above in the title.  How many times a day are you consuming fruits and veggies?  I bet the answer is interesting......: )

Some of you may say, "I take vitamins so I don't need to eat that stuff, I don't like it".  Vitamins are awesome....AS A SUPPLEMENT to what your body gets NATURALLY.  There is so much value (anti-oxidants, vitamins and minerals) in all of our fruits and vegetables.

Here's a few tips to increase your intake:
1.  Need a mid-afternoon snack?  Instead of grabbing chips from the vending machine, pack some carrots or an apple instead.
2. Color code your meals.  The more colorful the better!  Add fruits and veggies to breakfast lunch and dinner by using reds (tomatoes or red peppers), blues (blueberries or grapes) and especially greens (kale greens, mixed green salad or cabbage).
3.  Add fresh or frozen fruit into your desserts.  You can add strawberries,blueberries, raspberries, craisins, bananas into frozen yogurt or sherbert (for an extra pop add some granola). Be creative!

Happy, Healthy Thanksgiving!




Holiday season is here and I know we are all looking forward to those huge holiday meals! Unfortunately, no one wants extra lbs as part of their New Years Eve outfit. This blog will help you step into the meal prepared with some do’s and don’ts for the Turkey Day.

DO:
-Get a in some exercise Thanksgiving morning.  Yes, it's a holiday but no need for a break!  Take a brisk walk, run or another fun activity that you and perhaps the family would love to enjoy.

-prepare your dishes, always using light, low fat, and fat free healthy substitutes. For example, substitute 1 egg for 2 egg whites,  fat-free yogurt for sour cream, fat free chicken broth for gravy, use sugar substitutes and wheat breads instead of white

- look online to get ideas on how to provide several delicious healthy side dishes, desserts, and even main turkey dishes!

-stick to white skinless pieces when choosing which piece of turkey to eat.  This is an excellent source of protein.

-Skip seconds and opt for dessert instead!

-Choose yummy fall vegetables.  They will give your plate color while filling you up on fewer calories.  Try new foods - don't waste calories on food you can have all year (like bread)

-Leave the LEFTOVERS!!!!  No need to take those extra calories home with you!  Remember they rarely leave!!

DON'T:
-Go into your Thanksgiving meal hungry- that could be your worst downfall. Drink plenty of water before and during the meal.

-Heap huge servings of each dish on your plate.  Instead pretend that you are taste-testing each dish.
-fill up on creamy, cheesy and fried dishes that you know are high in fat.
- fill up on canned fruits and vegetables. These are high in sodium and the taste is not even close to the real thing.  Opt for fresh berries, baked apples and other fresh fruit instead.

Really focus on the flavors of this Thanksgiving meal. The meaning of Thanksgiving is not about stuffing yourself, but appreciating the food you do have.
Focus on family and friends during the meal instead of the food. Help clean up and take a nice walk after the meal. This will give you some extra bonding time and really allow you to give thanks for your loved ones!

Thank You vets! - Happy Veterans Day!

This afternoon as I was picking up my two youngest and walking them to our special corner of campus to begin homework Dylan, my youngest, begins explaining the origins of the Thanksgiving holiday.  "Did you know", she says, "that the Pilgrims didn't even have turkey at the first Thanksgiving?".  I act shocked and say, "What, you mean all these years, I've been eating turkey and it's been a sham!"  She laughs and says, "Yeah".  I said, "isn't it cool though, that if we want we could even eat pizza on Thanksgiving?"  Excitedly, both of my youngest kids said "YEAH!".  And Logan adds, "so take that Pilgrims".

It's a small blessing, but I'm thankful that I live in a country where my choices, continue to remain my choices!  This is not a political stance, but an opportunity for me to reflect and teach my children, that even with the smallest of privileges that price was paid by someone else that came before you. 

So today, and everyday, to our veterans everywhere I want to say THANK YOU!

Happy Veteran's Day from MEMfit!

Did you know that when you drink a Gatorade you are actually ingesting 14 grams of sugar? Or that Vitamin Water contains 13 grams of sugar and 50 calories per serving? That equals 125 calories in one drink. We all know sodas are full of sugars and calories, but most drinks are very sneaky in hiding their sugars. This is easily done through deceptive advertising and marketing. Most people are unaware about the hidden calories in many drinks including juices and “waters.” Check out the following to see how your favorite drink may stack up. This might be a wake up call!

Coca-Cola (12 oz) 39 g sugar
Amp Energy Drink (8.4 oz) 31 g sugar
Arizona Iced Tea (8 oz) 24 g sugar
Apple Juice (8 oz) 26 g sugar
Chocolate Milk (8 oz) 24 g sugar
Gatorade (8 oz) 14 g sugar
Ginger Ale (12 oz) 33 g sugar
Full Throttle (16 oz) 58 g sugar
Lipton Iced Tea (12 oz) 33 g sugar
Minute Maid Orange Juice (8 oz) 24 g sugar
Monster (16 oz) 54 g sugar
Mountain Dew (12 oz) 47 g sugar
Nestea Iced Tea (16 oz) 34 g sugar
Pepsi (12 oz) 40 g sugar
Powerade (8 oz) 14 g sugar
Red Bull (8.34 oz) 24 g sugar
Rockstar (16 oz) 60 g sugar
Snapple Tea (16 oz) 36 g sugar
Sobe (8 oz) 29 g sugar
Sprite (12 oz) 39 g sugar
Starbucks Bottled Frapp (9.5 oz) 33 g sugar
Vitamin Water (8 oz) 13 g sugar
                       (20 oz) 33 g sugar

Look for the following "buzz words" on the ingredient list, then step away because it is a sneaky name for sugar in a calorie-sweetened beverage!

- high fructose corn syrup
- fructose
- sucrose
- dextrose
- fruit juice concentrates
- honey
- sugar
- syrup
- corn syrup

You now can be your very own detective! Start picking up the bottles and examine the nutrition labels. Make sure you check out the serving size! Some drinks can have up to 3 servings causing you to ingest 100s of calories! In the end, water is always the best option!
(written by Alyssa Dragutsky)

October/November camp - Week 2

Todays' workout is 2 for 2
Completed the following exercises in this order:
Mountain climbers
Shoulder press
Star jumps
Bicep curls
Jumping jacks
pushups
Complete each exercise for a total of 2 minutes with 30 seconds fast and 30 seconds slow.  Let's get started!