How to Enjoy Fall's Festive Foods Without Guilt or Weight Gain

Boualem's Fit 'N Healthy Times, September mid-month edition

THE AUTUMN TEMPTATION

There's something about the return of cool weather and a warm kitchen. People are talking about food everywhere I go--it's pie season, you know. And if they are not cooking, they're ordering out the foods they're suddenly craving--meaty, potatoey, stewy, soupy, creamy, rich and/or luscious.

Fall is great in Michigan, but temptation to eat more fatty filling foods to prepare for a snowy blowy winter is probably not just in our head.

But the truth of the matter! (Cold, hard truth!) Your cravings are not nutrient-necessary. Nor is it relevant in a modern, relatively wealthy society. With 24/7 super markets and food stations, most of us don't need to bulk up for fear of food shortages.

Yeah, sure a couple extra pounds hidden by sweaters and shed in spring isn't going to hurt those who maintain a healthy weight. Weight maintenance is a balancing act. However, the average adult does not shed yearly weight gain.

So, when you're putting your summer clothes away and getting out fall/winter clothes or thinking of ordering a large mocha with whipped cream for the fourth time this week, remember: Weight maintenance is not seasonal.

HOW TO ENJOY FALL'S FESTIVE FOODS WITHOUT THE GUILT OR WEIGHT GAIN!

Despite what I just wrote, you have to know that I love food. I love eating. And I love foods that are not on Muscle & Fitness Clean Eating List!

So, my advice on the best of both worlds. Enjoy life. Grab a hold of your mixing bowl and spoon, enjoy the fall foods. But remember BALANCE!

But what does "balance" look like when giving in to "a-moment-on-your-lips-and-forever on-your-hips" kind of temptation?

1) Immediately ration the prized creation - think small portions and freeze leftovers so it can't be consumed in one guilt-ridden binge-fest
2) Share excess goodies with neighbors and friends
3) Serve healthy sides so that you don't fill up all on one heavy dish!
4) Eat a small balanced meal before dishing out dessert
5) Don't make yourself feel bad! Guilt and fear will only create more temptation to indulge all the time!
6) Keep fitness a priority--it may not be your highest priority, but keep it on the list.

As for a healthy recipe, we're referring you to a local CSA blog for an appetizing, different kind of radish salad. Check it out and eat well!

Do you need help keeping fitness a priority this fall? Contact me!
I've got many options--from one-on-one personal training to group training, outdoor training and VERY SOON kickboxing. Whoo-hoo! I'm excited for fall.

HARBOR PARK OUTDOOR WORKOUT ANNOUNCEMENT: Time change for Tuesday and Thursdays.

Keep up-to-date with schedule changes on Facebook. (Friend me--Boualem Aggoune!)

Solo or Group Exercises--What recharges you?

They say that if you look at two different personality types of people, the extrovert and the introvert, they're both unique in the way in which they recharge. Extroverts-the outgoing and more outspoken personality-get recharged in group settings. Introverts, however, crave alone time, and feel rejuvenated after quiet alone time.

Just understanding your personality type can help you find an exercise routine that will become what exercise should be--therapeutic, fun, reinvigorating!

But whether you prefer working out with a buddy or two--three, four or ten, or whether you enjoy going solo with just you and your music, I'm learning that all personality types get a charge out of an occasional group fitness setting, extroverted or not. It's like being a kid again and playing with all your cousins at the reunion. Sure, you may not know them that well, but you have fun together! And if you keep coming to the gathering, they become friends!

So, what am I saying? Whether you're a solo or group exerciser, try a fitness class. If it doesn't enhance your fitness life--which I'm betting it will--it will enhance your social life. Introverts may try to deny it, but the truth is: people need people--period! A smile and a kind word always lift the spirit!

Speaking of classes, a good dose of exercise, mixed with socialization and placed in the outdoor air is a recipe for good health, inside and out. Come to a class at Lake Harbor Park, Norton Shores. We meet in the parking lot and take it out to the beach. It's a great time. The people are nice, the instructor is fun to make fun of and you will be recharged.

How much? Just $5 per class, free for 17 years and under. And if you're really recharged and love the group setting, there are discounts for multiple sessions within a week. I like to keep this commitment-free. You only pay for what you want--and what you want often changes weekly. I understand!

Of course, if you're a more introverted personality but like the idea of personalized instruction, contact me. I offer free initial consultations and short- term packages just to get you conditioned and ready for an independent exercise program!


BODYBUILDING BASICS

Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.

This month's spotlight? LEGS!

My big 3 for the LEGS are: LUNGES, SQUATS, DEADLIFTS. No big surprise if you've ever spent time exercising either with a trainer, fitness class or video...

Just to let you know, if you're a cardiovascular king or queen and enjoy running and other leg-emphasizing exercise, this is good, but it's not enough. If you want tight, toned, sculpted legs, you have to do resistance exercise. If you want to prevent injury and keep running--or whatever it is, these three exercises will keep you on your course.

AND for the weight lifter, DO NOT not train legs. I don't care what your excuse is. If you only work your upper body, you'll create unhealthy imbalance. Do it consistently and (good form too, and) you'll see great results.

That's it for this month...Stay tuned this month, as we'll feature some healthy recipes and other fitness/health morsels.

Healthy Breakfast Ideas & Exciting Outdoor Fitness Ops

Our August Fit 'N Healthy Time E-letter was void a featured recipe! OH NO! To make up for it, we've got a couple of great breakfast ideas we love!

But before that, we've got some great, AFFORDABLE, local fitness opportunities--all meeting at the scenic Norton Shores park, Lake Harbor Park. Here's the schedule and pricing.

MORNING SESSIONS
Monday through Thursday -- 10:30 to 11:30 am

EVENING SCHEDULE
Monday/Wednesday -- 6:00 to 7:00 pm
Tuesday/Thursday -- 7:15 to 8:15 pm

The rates per class are $5. However, if you plan on being there as much as possible, we have multiple weekly session discounts and a monthly unlimited sessions plan, too.

Speaking of kids, kids 17 and under work out for free! I want to lighten the load for parents and kids!

For more information contact me! Friend me on Facebook and you can get daily workout reminders and announcements too. Just search for me: Boualem Aggoune!

WHAT TO BRING??? While we're taking it in the water--the water temp has been PERFECT.... bring a towel, some sandals or flip-flops for after the class, plenty of water to drink and depending on the time of day, sunscreen. Otherwise that, just bring YOU and someone you want to get fit with! SEE YOU SOON.

FUN, FIT BREAKFAST IDEAS (Besides Oatmeal & Egg Whites!)

Nutritious eating is about deprivation and starvation?!? Au contraire! It's about eating, enjoying what you're eating and knowing that what you're eating has not only immediate benefits, but long-lasting benefits.

Eat! The body needs food. But eat well. A wholesome, well-rounded breakfast is an important key to a smooth-running metabolism.

1. YOUR OWN YOGURT PARFAIT! Place 1 cup of old fashioned oats in hot skillet. Stir and cook until oats brown. Mix with unsalted, roasted sunflowers and raisins. Store in container and use to sprinkle on PLAIN, REDUCED FAT YOGURT. Layer with blueberries or strawberries or a natural (and reduced sugar) fruit spread and it makes a great parfait.

2. WHOLE WHEAT CREPES: Who said French crepes have to be unhealthy?!? There's always a healthier twist... But you might want to skip the Nutella!

1 C whole wheat flour
3 eggs
2 cups of fat-free milk
2 T of canola oil or walnut oil
1/4 salt - optional
1 t sugar - totally optional

Mix batter. (It will be runny.) Let stand overnight for best results. Place 1/4 C of batter in hot griddle and spread batter by tilting griddle. It will take a little longer than regular pancakes on each side, maybe about 2 minutes--until a little browned. If you're not used to making crepes it takes practice to get a nice rounded crepe, but the taste is what counts. Healthy fillers are naturally sweetened jam or grilled/baked fruit. Low-fat cheeses also work nice in a crepe.

Just remember--save some room for protein. Don't fill up on carbs.

3.) WHOLE WHEAT PROTEIN PANCAKES - A meal in one. For best results, avoid the temptation of drowning your pancake in syrup. Choose a fruit spread instead.

2 scoops whey protein (preferably the pure kind--unsweetened, etc.)
1 c whole wheat flour (red wheat flour)
2 t baking powder
1/2 t baking soda
1/4 tsp sea salt--dissolved in buttermilk
1 large egg
1/2 c canola oil

Mix all dry ingredients, except the sea salt. Whisk the wet ingredients including the sea salt and combine with dry ingredients. Use 1/4 c of batter per pancake and cook in non-stick skillet or skillet until it bubbles and flip.

4. THE JUICIEST IDEA -- We don't drink juice. That makes it simple. But for all those juice people, here's a great idea to cut down on fast carb calories. Instead of drinking a full glass of juice, use half juice and half carbonated water. That's what the French do... Errr, well, that's what author of French Women Don't Get Fat says. (Which by the way--kind of snobby and kind of right on the money, but French people don't really know a whole lot about nutrition. (And that's coming from a French guy!)

BACK-TO-SCHOOL ADVERTISEMENTS AND MY CEREAL TANGENT

Oh, you've seen those ads for Frosted Mini Wheats, right? Kids going off to school full of fiber and full of focus. Hmmm. Focus? For how long? I love Frosted Mini Wheats, and considering some cereals, they probably do keep kids fuller longer, but have you taken a look at the sugar in those cereals? Unless your kids aren't eating anything else with sugar for the rest of the day, it's too much per serving!

If you or your children must eat cereal, choose the unsweetened brands. And some nutritionists recommend putting sugar bowls back on the breakfast table. Most likely the kids (or the grown-up) will add less sugar than what the sweetened cereals contain or it will remain at the bottom of the bowl with the leftover milk!

One more breakfast note--don't forget the protein. It takes more than whole grains and carbohydrates to keep your brain fresh and focused. Choose an egg, natural peanut butter (think NO extra ingredients, like the KREMA brand), PLAIN yogurt and even REDUCED-FAT cheese--stop worrying about fat myths and calories and think about balanced health! Most kids and working adults won't eat for hours after their first meal.

Hope you enjoyed this mid-month morsel. Bon appetit, and see you at the park! We've got a few more day of WATER WORKOUTS. Let's not miss out before the fall chill.

Did you miss out on August's E-letter? Take a look right here: http://boualem-aggoune.blogspot.com/2010/08/rethinking-exercise-part-2-time.html

NEW CLASS ANNOUNCEMENT!

STARTING TODAY--NEW TIME!!

Another BEACH WORKOUT ala Boualem!

WHEN? Monday & Wednesday Evenings @ 6 PM.
WHERE? Lake Harbor Park, Norton Shores
(Take Pontaluna west toward and past P.J. Hoffmaster, past Maranatha, on your left after the bridge.)

Meet in the parking lot and we'll take it on out to the beach.

Bring water to drink, a towel (or two) and wear clothes you don't mind getting wet (or dirty)! It's fun and fresh air!

Don't waste anymore days of summer....
START YOUR PATH TO FITNESS WITH ME TODAY!

AUGUST 9TH -- FREE CLASS!

Looking for Tuesday & Thursdays classes at the beach????
7:15 PM!!!!

Contact us for more details.

Rethinking Exercise, part 2 (Time & Attitude)

I asked a busy mom of 5 young children how she makes time for fitness--no gym membership, no personal trainer and no nanny! This is what she says:

Well, right now the training program only takes about 25 minutes and if one is honest, they can find 25 minutes to do something if they REALLY WANT TO. To say "I don't have 25 minutes to exercise" is a cop out, in my opinion.

I find that if I don't do it sometime in the morning, it doesn't get done. Once the twins go down for their morning nap, I tell the older children I'm going to exercise and I get on the treadmill. I'm firm about this. They aren't allowed to talk to me or ask me any questions. On the weekend, my husband knows that if its my morning to run (right now its every other day) then that is my top priority, period. I don't care if we are late. He will let me exercise or I won't go . . . . . whereever it is he might want or need to go.

The fact of the matter is that our families will make their priority whatever we impress upon them is OUR priority. At some point in time, I HAVE to take care of myself. That is reasonable. EVERYONE has needs, including Mom.

That might sound a little harsh but its been a journey to get myself there and my family now understands that for these moments when Mom is exercising, Mom is first, and that is ok.

As a personal trainer, I love reading this! Don't get me wrong, I love training people. That's my job--my passion. But when I see this kind of self-motivation, I am thrilled. I wished everyone would have this kind of attitude. This mom--who has plenty of excuses NOT to exercise knows what I know: exercise is more than beneficial. It's essential. And thank you Kelly! Keep at it.

Here's a thought... If you don't know how to take care of yourself, how can you know how to take care of others?

Looking Past the Barrier
Many times, the reason for not exercising is a lack of vision. Sure, you have visions of a fit, trim beach bods, but the picture of the path getting you there is blurred. It's marred by misconceptions--that exercise is hard, a burden and time-consuming... If this is you, you're missing the best part! Exercise is a gift all by itself.

FALL IN LOVE WITH REGULAR EXERCISE!

1.) Exercise has immediate benefits!
For example: Exercise reduces stress--naturally and clears the mind. People who exercise actually sleep better and have more self-confidence. A little bit of self-confidence can do amazing things for relationships, careers and general quality of life.

2.) Exercise is fun--find YOUR thing! There's something out there for everyone! Timid young ladies may find their love for boxing. Macho men may find yoga exhilarating! Be open to new things. There isn't just one way to get fit.

3.) Exercise gives back time! You read it right. When you go home from work or school, really--how productive are you? You're all tired out! Make time for exercise and I guarantee, you're going to have more energy and get more things done after work than you ever have!

4.) Exercise fights depression. This goes along with #1-3. Exercise helps our bodies naturally feel better. It's an actual physical thing, too--it's not just all in our heads.

5. Exercise has many definitions. Think outside of the body-building box. If you can take five minute breaks every hour, take some time to clear your head and do something physical. Do a couple set of wall push-ups one time, dips another time, walk briskly up and down there stairs the next time... You really won't break that much of a sweat.

BODYBUILDING BASICS

Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.

This month's spotlight? SHOULDERS!

Don't forget shoulders in the workout routine! (And I'm really talking to the ladies here. Most weight-lifting men wouldn't dare miss shoulders!) It's good for posture--and it looks great! Strong shoulders complete and compliment the silhouette.

My big 3 for the shoulders are: SHOULDER PRESSES, LATERAL DUMBBELL RAISES and UPRIGHT ROWS.

I advise many to do their shoulders all on a day of their own. For the serious bodybuilders, I also prescribe trapezoid (traps) exercises on shoulders day. (Trapezoids are muscles in the back, often not targeted in certain back exercises.)

FEATURED RECIPE
Coming mid-month...

Rethinking Exercise, part 1 (Time & Attitude)

Jill thinks about exercise a lot. But in the past three years, life has become very chaotic. A husband, a house, babies and a lots of time holding children... She used to work out for an hour, but finding an hour to workout now?!? Seems impossible.

Jack would like to get fit too. But he's awfully busy. Family obligations extending outside of his immediate family and a pressing career makes it difficult to prioritize time away from home. And when he does have me-time, the last thing he wants to do is break a sweat. (He does enough of that at corporate meetings.)

Okay... Jack and Jill are fictional people! But I think it's easy to relate. Life is hectic. It's hectic for the college student working to pay herself through college. It's hard for the new mom who's still transitioning to care-giver and it's hard for the single, ambitious men and women working hard to build businesses, careers and give back to the community.

But what separates the people who find time for exercise from the people who don't?

Simply put--attitude.

Here are 6 great attitudes to beat out excuses...

Yes, I'm busy, but I need to care for my body because I value my body and balance.

Yes, I'd like to spend valuable time building relationships, but I will be more available and re-energized if I take care of myself.

Yes, I can't get through all my workout today, but I will do part of it.

Yes, I've fallen off the band wagon, but I'm not giving up.

Yes, I can workout where ever I am--the whole world is a gym. (Even the office!)

Yes, I may not look like an athlete, but I am an athlete.

Yes, I don't feel like exercising, but I will! I know in the end, I'll feel better for it!

A lot of people think that if they could afford a personal trainer, everything would fall into place. I'm going to share a piece of truth that is not good for business. YOU don't need a personal trainer. (I mean, sure, I can help, but...) What any Jack or Jill needs is simply this: attitude and action.

Get into action today. It may seem like a futile effort to do just 10 minutes of exercise, but 10 minutes is 10 minutes. Just as gaining weight at half a pound a week can make a big difference in weight gain. 10 minutes of activity a day can make a difference--especially if you choose to pair your new routine with conscience eating.

It's like saving money. If you have the attitude that $5 a week isn't a large enough sum to put on the side--and anything over that is hard to come by--then most likely, you won't ever have that nest egg you wish you'd have.

Rethink your idea of exercise and do what you can as often as you can.

Need some help for getting ideas on how to incorporate exercise into your busy life? Let us know, we'd love to help. E-mail us today!

THE I-CAN'T CHALLENGE

An I-can't attitude suffocates! So! I'm incorporating a mental exercise in today's newsletter... It's taken from a book on organization, but it works with anything, including eating healthier, finding time for exercise and transforming castles in the air into real-life castles.

1) Write on a piece of paper what you can't do.
Example: I can't exercise because I can't find the time.

2.) Replace the I can't to I don't.
Example: I don't exercise because I don't find the time.

3.) Replace don't with won't.
Example: I won't exercise because I won't find the time.

4.) Replace I won't with I can.
Example: I can exercise because I can find the time.

This is a pretty simple exercise, but how many times do we tell ourselves that we "can't" do something when really we can?!? We just need to face the fear behind "I can't" and build determination.

BODYBUILDING BASICS

Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.

This month's spotlight? THE TRICEPS!

Everybody likes a firm bicep, but what about the back of the arm, the tricep? Here's a prescription for a jiggle-free wave or for the more ambitious--rippled waves!

My big 3 for the triceps are: TRICEP KICKBACKS, DIPS, ONE-ARM DUMBBELL TRICEPS EXTENSIONS

I like to work my triceps with my back. But of course, what-you-work-when depends on your training style and whose personal professional opinion you value most.

FEATURED RECIPE

Citrus-Fresh Bean Salad

What a fresh way to fuel! This fiber-packed salad has all kinds of benefits--high in iron, high in protein and all kinds of yummy antioxidants!

Ingredients
15 oz of cooked black beans
8 oz of cooked garbanzo beans (chick peas)
1 medium bell pepper, diced (orange or yellow for great color appeal)
1 pint grape tomatoes, halved
1 large ripe avocado
1/4 c onion
1 tablespoon lemon, freshly squeezed
1 tablespoon of extra virgin olive oil

Directions

1. Rinse beans and place in salad bowl.

2. Add diced peppers, halved tomatoes, diced onion and sliced avocado.

3. Squeeze half a lemon or add 1 tablespoon of lemon juice.

4. Add olive oil and desired seasonings--we like just a dash of sea salt and ground black pepper.

5. Toss and enjoy.


Serving Size 110.5g or 3.9 oz
Amount Per Serving
Calories 235
Calories from Fat 48
Total Fat 5.3g
Saturated Fat 0.8g
Trans Fat 0.0g
Cholesterol 0mg
*Sodium 9mg
Total Carbohydrates 36.9g
Dietary Fiber 10.4g
Sugars 4.1g
Protein 12.0g
Vitamin A 11% Vitamin C 32%
Calcium 7% Iron 18%
^ Based on a 2000 calorie diet
*Does not account for added seasonings.

Contact Us UPDATE

We're having some technical issues with our website contact us form, as well as our ORIGINAL e-mail, info@personaltrainer4you.com.

If you'd like to contact us, please give us a call or e-mail us at our alternate e-mail address.

Here are those details...
Phone: (231) 773-8926
Alt. e-mail: personaltrainer4you.mi@gmail.com

*Note: As of late June, both e-mails are up and running...