Function and Fitness Blog
Function and Fitness Blog
Coach Jess
5:00 AM

My Four Tricks to Losing Weight

I know, I know, no one is thinking about losing weight around this time of year. If anything, we're all just hoping not to get too big during this next month. But let me tell you this, if you can secure your healthy habits during the holiday season, you can do just about anything! That being said, here are my four tricks to losing weight (during any time of year):

1. Have a STRATEGY. Knowing how you're going to attack weight loss is key. There are so many ways to tackle weight loss: calorie counting, watching portions, adding in exercise, eliminating certain foods, etc... Whatever that strategy is, know that you might need to adjust as you lose weight. For example, you might start out with just walking 4 miles a day. As you progress and lose more weight, you'll need to increase that amount of walking and even add in weight training, etc... in order to continue to lose weight. 

2. Meal Prep. It's a known fact that when you fail to plan you plan to fail. That's where meal prep comes in. And here's a little trick - meal prep for your weekends so that you don't get into that "Oh, but it's the weekend!" mentality. 

3. Accountability. Figure out a way to hold yourself accountable. Write down what you're eating. Set an alarm on your phone to drink more water or meal prep. Have an accountability buddy. 

4. Consistency. If you can do the top three things and do them for a while - like, I'm talking MONTHS - you WILL be successful. True weight loss is a marathon, not a sprint. If you're in it for the long game you will have success. 

If you need help with any of these, we have launched personalized nutrition counseling at FUNction and FITness. Even if you aren't a member, come on in and let's discuss how you want to tackle your weight loss goals - whether they be for the holidays or for the new year! 

Coach Jess
5:00 AM

Thanksgiving is Only ONE Meal

"Thanksgiving." Need we say more? It's that special day once a year where we stuff ourselves silly. Growing up, the running joke in our family was "there goes Jessie, to take her Thanksgiving nap." After gorging on turkey, yams covered in marshmallows, mashed potatoes, and pie I would stumble into my grandparent's bed and pass out for the rest of the afternoon. It was my very own Thanksgiving tradition. 

A couple years ago (and yes, this only dawned on me a few years ago) I read a quotation: "Thanksgiving is only one meal." Whaaaaa?! Is it not fourteen meals in one as I had always treated it? On that note, I give you my Thanksgiving Day tips:

1. Treat it as ONE meal
2. Remember that you can Thanksgiving food all year
3. Sides like sweet potatoes, green beans, and vegetables can all be made as a "healthy version." Think olive oil, salt, pepper, and that's it!
4. Not everything requires a side of gravy
5. For every glass of wine, have a glass of water 
6. Concentrate on the real meaning of "Thanks-giving"
7. If your Thanksgiving is bound to be a stressful one (as big gatherings of family can be) figure out a way to de-stress. Maybe that means taking a walk with the family members you actually want to be around. Maybe it's making a list of what you're grateful for. Let's ensure that the stress of the day doesn't turn into stress eating or drinking.
8. Come to our BURN the BIRD workout at 8 am Thanksgiving morning!
9. If you're going to multiple Thanksgiving dinners, rather than eating full Thanksgiving at each dinner, choose which sides you'll eat where. For example, I'll have turkey and sweet potatoes at the first dinner, turkey and green beans at the second, pumpkin pie at the third. Side note: try to have protein (ahem, the turkey) at each meal to ensure you're eating balanced meals.
10. Host. I know this sounds crazy, but if you host you can control all the ingredients that go into the meal and your mouth. 

Wishing you and yours a WONDERFUL THANKSGIVING! We'll see you in the gym for our 8 am BURN the BIRD workout!

Coach Jess
5:00 AM

Getting Through the Holidays

’Tis the season - of treats.

As we round the corner into the most festive time of the year it can feel almost impossible to stay away from all the treats. To help keep you in check, we’ve put together a little list of reminders to help you survive the holiday season. 
  • Eat two healthy, satiating meals before the “big meal.” For whatever reason, we all seem to starve ourselves the morning of Thanksgiving/Christmas/etc… so that we can “eat more” during the actual meal. Um… what?! Make sure you get some healthy in there.
  • Remember that most holidays are JUST ONE DAY. Think about this: if you limit your “splurge” to JUST Thanksgiving dinner, it’s really not that bad. Just because we’re going to “go big” at one meal, that doesn’t mean you need to eat poorly all season.
  • Eat a healthy snack before the party. Something about a buffet turns us all into plate-piling-monsters. Fill up on the good stuff at home before you hit the party, or just commit to only eating one plate of food… and not three.
  • Remember your last year’s New Year’s Resolution.
  • Wear tight pants. This one sounds a little silly, but wearing tighter clothes can help to remind you to not stuff your gullet at the holiday party.
  • Remember that you can still make macaroni and cheese/casserole/stuffing at any time of year. Sometimes we think “oh, I’m not going to have this again for a while so I’m gonna fill up on it now.” Remind yourself that you can make those foods at any time of year.
  • Bring the healthy option. Fear there won’t be anything “safe” for you to eat? Why not bring the “safety” food? You might just inspire healthy habits in your fellow party attendees.
  • Make a healthy meal. Just because it’s a “holiday” that doesn’t mean you have to eat badly. There are so many ways to create your favorite foods out of real ingredients that feed your taste-buds as well as your “feel goods.” Think: sweet potatoes without all the brown sugar on top, or actual cranberries instead of that gelatinous tin-shaped guck, asparagus that tastes like asparagus instead of a pound of butter, you get the idea.
  • Exercise. Sure, we want to see you in the gym, but we know how scheduling around the holidays can get tight. If you can’t make it to a team training or a semi-private because you're with family and friends, why not suggest a walk around the neighborhood that everyone can do?At the same time, remember that exercise can help keep you on track, or at least keep you in check.
  • Balance out your plate with the green stuff.
  • Remember it’s not about the food. Sure, the food is a really awesome part of the holidays, but it’s really about getting everyone together. It’s hard to stuff your mouth if you’re too busy catching up with everyone.

Getting through the holidays without gaining weight is hard, but it’s completely doable! And remember: we’re always here to help! For example, we’ve got our “Burn the Bird” workout at 8am on Thanksgiving morning!