Posts Tagged ‘Josh Rogers

Ten tips to avoid holiday weight gain

- November 27th, 2011

(Note: Today’s special guest post is from Josh Rogers. The U.S. fitness expert offers 10 tips to avoid holiday weight gain. For more info, visit his website at www.energyfitnessbyjosh.com.)

JoshRogers-0142_FINALWith the holiday season approaching, many of us find ourselves surrounded by festive food and the subsequent concern of weight gain. Studies have shown that the typical American may gain two to seven pounds over the six-week holiday season.

We may also find it harder to maintain our exercise program with all the holiday parties, shopping and travel. In addition, many people have much more stress during the holiday period, which can result in overeating as a “feel good” response.

The best way to avoid gaining weight over the holidays is to eat in moderation, keep a consistent exercise program and try my 10 tips to avoid holiday weight gain.

1. Stick to a regular routine with sleep and exercise. Many times feeling tired or stressed is mistaken for hunger.

2. Watch your alcohol intake. Alcoholic beverages contain “empty calories,” offering little to no nutritional value and contributing to excess weight gain. Try having a seltzer with a lime twist or a glass of water between alcoholic drinks to help cut calories and remain well hydrated.

3. Eat a small, healthy meal before party time. It’s a common misconception that you will lose weight by skipping meals. The truth is your metabolism slows down causing you to store body fat if calories are too limited for too long. Another negative result is that you are more likely to binge later at night resulting in greater weight gains.

4. Don’t stand by the food at the party. You will be less likely to partake in unconscious snacking all night if you instead move, mingle and socialize with friends.

5. If you’re hungry at the party, reach for the vegetables (without the dip), fruit or rye crackers. If you do host a party have plenty of water and low-calorie snacks available.

6. Eat slowly. It takes about 20 minutes for the stomach to register a “full” sensation and signal the brain that it’s had enough. Slow down and listen to your body.

7. Set goals and keep a food diary. Plan your weekly food intake and calorie count to include those treats or Christmas cookies in your diet — in moderation, of course. Don’t totally avoid sweets and holiday food; just plan for it and eat more fruit and vegetables during the week to allow for this. With this plan you can also avoid the guilty feeling afterward that can add to your stress level.

8. Eat protein. Quality protein includes lean meats, seafood, chicken, turkey, eggs, yogurt and low-fat cheeses. Protein will help you feel full and control your appetite.

9. Try to stay consistent with your workout routine. Don’t fall prey to the excuse that you’ll get back on track after New Years Day or when the weather warms up again. You may need to modify your program for the busy holidays. Do what you can, but keep it up, trying new fitness activities and cross training to keep things fresh and fun. Seek out a professional to help you with your program if you need motivation.

10. Always remain positive. If you do have a “bad” day, don’t worry or stress about it. Just get back on track the next day.

Maybe this can be the year your New Year’s resolution doesn’t include dropping those extra holiday pounds.

Wishing you and your loved ones a very Merry Christmas and a happy, healthy, and prosperous 2012!!!

Commit 2 be FIT,
Josh Rogers

Website: http://www.edmontonsun.com/author/cary-castagna

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Stop New Year’s resolution insanity

- December 28th, 2010

JoshRogers

Exercise guru Josh Rogers doesn’t believe in making New Year’s resolutions.

Here’s why:

Over the years, I’ve found that most New Year resolutions do not work. They’re generally made after too many cocktails and not enough serious thought.

To make real changes in our lives, we have to look in the mirror, decide if we are happy with our current state of affairs and then make a serious commitment for change and improvement. You can do it, but you must be honest with yourself.

Any time is a good time to put a plan into action. If you are committed to having your goal coincide with the New Year, plan now so you are ready to hit the ground running. Here are a few tips to help you get started:

Getting Motivated

You have to look inside yourself and find that fire — that passion and zest for life. You probably are as fat as you think. You probably are as out of shape as you think. Now let’s do something about it!

I don’t care what sport you played in high school or college. This is the here and now. What are you currently doing? It’s called “tough love.” Use it on yourself. Now let’s get fired up and make it happen. Make this the year that you regain control of your life or take your current fitness to the next level.

Goal Setting

What is it that you want to do? Do you want to run a 5k, a marathon or do a Strongman contest?

Of course, it doesn’t have to be that insane. Goals can be anything. It’s your job to determine what your goals are.

First, set a fun, healthy or even crazy goal. Then go for it. Don’t focus on weight loss — let that be a byproduct of your fitness goal. If you continue to focus on that number on your scale, you’ll drive yourself crazy.

Find an Event

You’re motivated. You’re dedicated. Now it’s time to find a fun event that will keep you motivated, in shape, and having fun. Make up your mind and commit to do that one thing that you’ve always thought about and wanted to do.

Get your family, friends or co-workers to join you. There are thousands of exciting adventures out there for you to choose from.

Getting motivated, committed and dedicated to the New Year’s resolution is the hard part. Now get out there and have some fun. “A journey of a thousand miles must begin with a single step.”

Visit www.energyfitnessbyjosh.com.

Don’t let this happen to you!

- December 1st, 2010
JoshRogers-0142_FINAL

Josh Rogers

Here’s some fitness-related Christmas humour emailed to me from workout guru Josh Rogers:

‘Twas The Month After Christmas

‘Twas the month after Christmas and all through the house
Nothing would fit me, not even a blouse.

The cookies I’d nibbled, the eggnog I’d taste.
All the holiday parties had gone to my waist.

When I got on the scales there arose such a number!
When I walked to the store (less a walk than a lumber).

I’d remember the marvelous meals I’d prepared;
The gravies and sauces and beef nicely rared,

The wine and the rum balls, the bread and the cheese
And the way I’d never said, “No thank you, please.”

As I dressed myself in my husband’s old shirt
And prepared once again to do battle with dirt …

I said to myself, as I only can:
“You can’t spend a winter disguised as a man!”

So away with the last of the sour cream dip,
Get rid of the fruit cake, every cracker and chip

Every last bit of food that I like must be banished
‘Til all the additional ounces have vanished.

I won’t have a cookie, not even a lick.
I’ll want only to chew on a long celery stick.

I won’t have hot biscuits, or corn bread, or pie,
I’ll munch on a carrot and quietly cry.

I’m hungry, I’m lonesome, and life is a bore …
But isn’t that what January is for?

Unable to giggle, no longer a riot.
Happy New Year to all and to all a good diet!

— Author Unknown

Click here to read my Keeping Fit feature on Rogers.