I’ll preface this blog/article by saying, it’s summer now…and the temptation of a “sweet” cold drink is there. Check it!

You work hard to keep yourself in shape. You eat right, exercise and steer clear of unwise lifestyle choices. Still, you just can’t resist at least one sugary/sweet drink a day. After all, a single can of soda pop won’t hurt you, right?

This is not necessarily so. According to a study in Diabetes Care, that once-a-day habit might come back to bite you in the end. Researchers found that people who down one or two sugar drinks a day can increase their likelihood of developing type 2 diabetes by as much as 25 percent. The average person faces a 1 in 10 risk of developing this potentially devastating disease. Sugary drink lovers fall in with a 1 in 8 rate.
Since sugary drinks, such as soda, sugared waters, energy drinks and even sweet tea, have already been linked to weight gain, it’s a good idea to kick this habit if you can. Getting off the soda doesn’t necessary have to be as difficult as it might sound either. There are some great tips that can help you curb your cravings for a little pick-me-up in a can.
They include:
• Get your sweets elsewhere – If you just have to have some sweets to make it through the day, put the can of soda back in the fridge and pick up some fruit instead. Grapes, citrus fruit or even a banana can provide you the pick-me-up you need in a much healthier package.
• Enjoy a better source of caffeine – Should you find yourself reaching for sodas or sweet tea not because of the sugar, but the caffeine, switch your drink of choice. Go with coffee, no sugar, in the morning. Try drinking your tea unsweetened with some lemon instead.
• Seek out some support – If you’re used to reaching for a sports drink after working out or that can of soda calls your name after a hard day at work, you might need some help to kick the habit. Enlist your family, friends and even your trainer to provide some moral support. Chances are they’ll be more than happy to pitch in and help you stick with healthier, smarter alternatives.

Kicking a sweet drink habit isn’t necessarily easy, but giving up that daily can of soda can help you prevent type 2 diabetes. Eating healthy whole foods, exercising and making smart lifestyle choices can also help. Work with your trainer or hit the local gym for more ideas on keeping this serious disease at bay.

Losing weight; it’s the quintessential New Year’s resolution. Chances are if you made the weight-loss resolution this year, you are scrambling right now trying to figure out how to make it stick – or maybe how to start it.
Relax! There are ways to make sure your promise to yourself is kept. You might need to take a step back and evaluate what you are doing to make it happen though.
Losing weight is a process that takes some dedication along the way. While it might require some work, it can also prove to be a whole lot of fun if you approach it in the right way.
To help yourself make this year’s resolution materialize, follow these tips:

• Reevaluate your goals – Depending on how you worded your resolution, you may need to reevaluate it and set realistic goals. If you said, “I’m going to lose 100 pounds this year,” chances are you are already daunted by the task. Change your wording to, “I’m going to lose weight in a healthy, sustainable manner and keep working on it.” Shoot for a pound or two a week in the short term and keep that 100 pounds in the long term and you won’t find yourself so overwhelmed!

• Get advice – Healthy, sustainable weight loss often requires the creation of a multi-pronged attack to make it happen. This means combining the right menu with the right workout plan. When the two combine correctly, you ensure the food going in is good for the body and your weight loss goals. You also ensure that your body’s use of those calories is where it needs to be to assist in making your resolution materialize. Consult your trainer or professionals at your health club for assistance in formulating a realistic plan that you can actually follow.

• Work on developing healthy habits – Habits are things you do without even thinking about them. Reaching for a cup of coffee first thing in the morning, for example, is a habit you may have developed over time. You can develop new, healthier habits if you work at it. Pick one thing at a time and keep doing it until you don’t even think about it any longer. You might want to exercise for 15 minutes before drinking that coffee or start bagging your lunch so you can resist fast-food temptations when you are away from home.

• Have patience – A New Year’s resolution worth making will likely take some time to develop. Weight loss and getting into shape require a process that doesn’t produce results overnight. Work closely with your trainer and mark your short term goals as signs of your success.

• Ask for help when you need it – Putting yourself on a path for weight loss will likely call for some changes in your everyday routine. Getting into the swing of things is often difficult. The temptation is always present to slip. Don’t be afraid to ask for help and support when you need it. Count on your trainer, professionals at your health club and your friends and family to help.

If you’re ready to make this year’s resolution stick, you can do it! With persistence and a solid support team, including your trainer, this year WILL be a great one.

You’ve been dieting, exercising and following your trainer’s (hopefully P2U!) recommendations to the letter. You’ve already hit your first milestone goal for weight loss and the second is fast approaching. Now is the time to celebrate your efforts and pat yourself on the back for a job well done.
Before you go overboard and pull out all the stops, take a step back and consider positive ways to reward yourself for sticking with the program. Rewards are great motivational tools, and they are well deserved if you have reached certain goals. You don’t, however, want to undo your accomplishments by choosing poorly and even tempting yourself to get back into old habits you’ve been trying to rid yourself of.

Rather than break with the program and splurge on a large pizza or decadent dessert that may leave you wanting for more, consider healthier, wiser alternatives. While you don’t necessarily have to say goodbye to occasional treats forever, now is probably not the best time to give in to temptation. When you have reached your ideal weight and have made healthier eating and exercise habits, then you might consider being “bad” once in a while.

For now, consider doing these things to reward yourself:
• Pick milestone markers – If you don’t have a milestone list for your weight loss or body toning program in place, create one. You might count five or 10 pound losses as your markers as you strive to reach your ideal weight. Should you simply be trying to tone your body and strengthen your muscles, set milestones based on what you are able to do in the gym.
• Set rewards for each marker achieved – Rewards given at milestones can give you something to look forward to and motivate you on those days when eating right and heading to the gym to work with a trainer are especially difficult. Considering an escalating scale of rewards by starting out small at your first milestone and working your way up to something you really want.
• Brainstorm rewards that are meaningful to you – If at all possible, you don’t want your rewards to be food related or break your exercise routine. Remember, to lose weight and keep it off, you want to make these lifestyle changes habit. With this in mind, food is not really a good reward to consider. Instead, brainstorm for healthy ideas that reward on a personal level. Consider small splurge purchases, massages, a day at a salon or even a chance to sleep in an extra hour on a lazy day off. For the final reward, plan to do something big. Maybe take a short vacation, buy a special outfit or go out for a night on the town. Whatever your choice, make it the carrot you dangle before yourself as you reach for each milestone goal.
Rewarding yourself for losing weight and getting into shape is a great way to keep going when the going gets tough. Just remember to select rewards that don’t undermine the positive strides you have made.

The point is…make it something great for yourself!!

Stressed? Try Changing Your Diet And Exercise Routine
Feeling strung out? Having trouble sleeping? Jealous of how relaxed a cat on a hot tin roof looks? It’s probably time to change your exercise and diet routine to combat the effects of stress.

While stress is a normal part of life and can actually be good for the body to an extent, too much stress over long periods of time can take a serious toll. The effects of cumulative stress are well documented and can include the development of such serious conditions as heart disease, which may lead to strokes or heart attacks.

If you’re ready to make a positive change and fight back, diet and exercise are good places to start. Working with a trainer or the fitness pros at your health club, you can develop a plan to attack stress before it attacks you. Diet and exercise both are important components for a variety of reasons.
Why Diet Matters
When the body is not properly fueled, it can become run down and lead to problems with the immune system. Improper diet can compound the effects of stress and give it a serious foothold for sidelining your life.
A well-balanced, healthy diet can give your body the fuel and nutrients it needs to take common daily stressors in stride. Certain foods can also help combat stress directly by assisting you in keeping heart and mental health in mind.

To get the most out of a stress-combating diet, discuss a meal plan with your trainer. In general, you will want to include low-fat, low-sodium foods. A diet that is rich in fresh vegetables, fruits, lean sources of protein and whole grains is typically useful. Also, try to moderate caffeine and sugar consumption.

Exercise Works Out The Stress
Exercise is one of the best ways to fight back against stress in daily life. The physical action required in cardiovascular and strength training routines can benefit the body and the immune system and help promote better sleeping habits. Exercise is also a great way to clear the mind and let go of pent up aggressions in a healthy manner.
If you haven’t exercised in a while, you will benefit from working with a trainer to develop a routine that’s healthy for you. Diving into a program blind can lead to injury, which may increase stress levels rather than reduce them.

Stress is a silent killer that can have short-term and long-term impacts on the mind and body. When changes are made to diet and exercise routines, a big difference in the effects can be felt almost immediately.

The holiday’s can promote all kinds of STRESS! Some of it good, like excitement! Other forms of stress can be bad…financial, family problems and other things. Sticking to your routine or ADDING/Shaking up your routine can be beneficial all the way around…mentally and physically!

Please enjoy a safe and joyous holiday season.