Life After Thanksgiving: Tips To Help You Stay On The Fitness Track

We all slip up with our nutrition now and then. This is especially true during the holidays. If this happened to you this year; don't dwell on it, just move forward to a very healthy December with these tips: 

1. Don’t beat yourself up for overeating yesterday - Write it off as a "cheat day"

2. Clear the holiday fridge as fast as you can - Pack them up & take them to a valley homeless shelter 

3. Stock your fridge up with smart choices - Replace the holiday fare with healthier, low-calorie options

4. Commit to an exercise class - Group exercise classes give you an extra boost of motivation, Sign up for something you’ve never tried before like our zumba or spinning classes

5. Find a workout buddy - Knowing that you have a pal for support can help ensure that you don’t skip your workouts

www.worldgymdc.com

10 Tips To Help You Stay Thin During Thanksgiving

Thanksgiving only comes around once a year, so why not go ahead and splurge? Because gaining weight during

the holiday season is a national pastime. Year after year, most of us pack on at least a pound (some gain more) during the holidays -- and keep the extra weight permanently. But Thanksgiving does not have to sabotage your weight. With a little know-how, you can satisfy your desire for traditional favorites and still enjoy a guilt-free Thanksgiving feast. After all, being stuffed is a good idea only if you are a turkey!

Get Active

Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods. Eat

less and exercise more' is the winning formula to prevent weight gain during the holidays. Increase your steps or lengthen your fitness routine the weeks ahead and especially the day of the feast. Make fitness a family adventure. Take a walk early in the day and then again after dinner. It is a wonderful way for families to get physical activity and enjoy the holiday together.

Eat Breakfast

While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in

the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast -- such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk -- so you won't be starving when you arrive at the gathering. Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choices.

Lighten Up

Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories. There is more sugar and fat in most recipes than is needed, and no one will notice the difference if you skim calories by using lower calorie ingredients.

Suggestions:

• Use fat-free chicken broth to baste the turkey and make gravy.
• Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.
• Reduce oil and butter wherever you can.
• Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.

Police Your Portions

• Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you're going to choose. Then select reasonable-sized portions of foods you cannot live without. Don't waste your calories on foods that you can have all year long. Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods.

• Try to resist the temptation to go back for second helpings. Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert.
• Choose the Best Bets on the Buffet. While each of us has our own favorites, keep in mind that some holiday foods are better choices than others. White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories. If you keep your portions small, you can enjoy whatever you like.

  Slowly Savor

  Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food, experts say. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.
  Spread out the food and fun all day long. Schedule dessert after a walk, while watching a movie together. Eat midday and instead of another meal at dinnertime, continue the feast with dessert a few hours after the main meal.

  Go Easy on Alcohol

  Don't forget those alcohol calories that can add up quickly. Have a glass of wine or a wine spritzer and between alcoholic drinks, (or) enjoy sparkling water. This way you stay hydrated, limit alcohol calories, and stay sober.

  Be Realistic

  The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss. Shift from a mindset of weight loss to weight maintenance. You will be ahead of the game if you can avoid gaining any weight over the holidays.

  Focus on Family and Friends

  Thanksgiving is not just about the delicious bounty of food. It's a time to celebrate relationships with family and friends. The main event should be family and friends socializing, spending quality time together, not just what is on the buffet.
  www.worldgymdc.com

7 Exercises For A Sexy Butt

1. FRONT LUNGES

Front lunges are one of the absolute best exercises for your butt. To start, stand up straight with your hands on your hips. Take a big step forward with one leg, bending at the knee, until your knee is at a 90 degree angle. Step back. Repeat 15 to 20 times with each leg.


2. SIDE LUNGES

A side lunge is very similar to a front lunge, only instead of stepping directly forward with one leg, you’ll go forward and to the right (with your right leg) or left (with your left leg). Whew! It’s hard to keep your balance!

3. BACK LUNGES

Again, these are very similar butt exercises to the front lunge, only (you guessed it!) instead of stepping forward, you’ll step backward. You might have to do these a little more slowly than the front lunges to avoid a fall, at least at first.


4. SQUATS

These are my own favorite exercises for my butt. Stand with your hands and arms straight in front of you, then, keeping your back straight, squat as though you’re going to sit in a chair behind you. Stop when your thighs are level with the ground, and your knees are bent at a 90 degree angle. If it helps, you can lean against a wall to keep your balance.


5. LEG LIFTS

Lie flat on your back with your legs straight, and raise one leg straight in the air. Try not to bend your knee! Then, with your arms and hands flat on the ground, raise your hips off the ground. Hold for five seconds. Repeat ten to fifteen times with each leg. Feel the burn! This is one exercise for your butt you’ll feel right away! It also helps strengthen your core.


6. STANDING DIAGONAL KICKS

Stand straight with your hands on your hips. Slowly raise one leg diagonally, behind you (not directly behind you). Hold it there for ten to fifteen seconds, then slowly lower it. If you need to, you can place your hands on the back of a chair for balance.


7. PLANKS

Prop yourself up on your elbows, stomach down. Push yourself up on your toes, stretch out, legs straight, and hold this plank position as long as you can. Can you do it for a minute? Two? Let’s find out, and exercise your butt t the same time!

www.worldgym.com/DESERTCITIES

Tips For High School Football Players

High school football is a high-pressure, competitive game. In such a competitive world, how can you make yourself better? Here are some tips:

Listen to your Coach. This sounds basic, but a common problem with high school athletics across all sports is intrusive parents. Parents want the best for their children, but they also need to realize that sometimes "the best" can be provided by a coaching staff. When you begin listening to your parents over your coach, you're in danger of jeopardizing the basics of the team. With a no-nonsense coach, this situation might result in your benching; in other settings, it could alienate you from the rest of your team. One of the most important elements of high school football is learning how to play within a team, instead of outside or above the greater group. Don't jeopardize that by tuning out your coach.

Play the way you practice. In the hip-hop era, the attitude espoused by Allen Iverson (demeaning the concept of practice as secondary to a game) has become a bit too popular. Yes, games mean more --- they count towards your record. However, on a well-coached team, your achievement in games should directly relate to your achievement in practices. Be the first one on the field, and the last one to leave. Exceed your coach's expectations for every drill. Hustle on every play. Be a vocal leader with struggling or disinterested teammates. Not only will excellent practice sessions help you earn more playing time, they'll increase your skills on the field.

Specialize your drills. Certain players run the gamut of basic football drills every time they practice, because it's how they've been taught up to then. In reality, that's not effective. Focus on drills that help you improve areas in which you need improvement. For example, if you already throw a solid, spiraling ball, then don't consistently do a throwing drill for accuracy. Do it occasionally, as a refresher, but instead constantly do a footwork drill that helps manage your movements in the pocket. When you concentrate on areas in need of improvement, you gradually improve those areas, turning you into a more complete player.

Have a "Be the Best" attitude. When Buck Showalter was managing the New York Yankees in the mid 1990s, it was noted by some media that he was out of shape. Buck responded to the criticism, saying he couldn't get on a treadmill anyway. When pressed for why he couldn't, he explained rather simply --- "Whenever I'm on the treadmill, I'm thinking about what other managers are doing right then that's making them more successful." Simply put, if you want to be the best, you need to act like you're the best. If you have a choice between a Friday night out before a game and a better night of sleep, take the sleep. It's a hard choice in the socially driven HS years, but you'll perform better than players on the opposing team who did decide to go out. If you have an opportunity to get to practice early --- or school early, for that matter --- and get in extra workout sessions or drills, do it. Every little bit helps.

Be confident. According to Michael Jordan, arguably the greatest athlete within a single sport of all-time, "the whole thing" with sports is confidence. Espouse confidence in whatever you do. Realize that you've prepared well, and everyone you're opposing is a man, just like you, and has a similar set of strengths and limitations. Never get down on yourself, or believe you can't do something; it will hinder your ability to be the best you can be.

Study. This has a two-pronged meaning. First, excel in the classroom. All American high schools operate on a "Don't Pass, Don't Play" policy, and if you fail a class, you're riding the bench anyway --- and how is that going to make you better? Focus on studies. But, within a football context, study everything you can. How do the best players on your team approach practices and games? How does an upcoming opponent run their offense, or manage their defense? Does the QB tap his foot twice for an audible? The more prepared you are studying tendencies of the game, the smarter a player you'll be --- and often times, intelligence in on-field situations can make up for any difference in physical ability.

www.worldgym.com/DESERTCITIES

Healthy Memorial Day Recipe - BLT BBQ Chicken Salad

Ingredients

1/2 cup mayonnaise
3 -4 tablespoons barbecue sauce
2 tablespoons onions, finely chopped
1 tablespoon lemon juice
1/4 teaspoon pepper
1 1/2 lbs chicken, cooked, chopped or shredded
10 slices bacon, cooked & crumbled
2 hard-boiled eggs, sliced or chopped
6 -8 cups torn salad greens
2 large tomatoes, chopped

Directions

In a small bowl, mix the mayo, bbq sauce, onion, lemon juice, and pepper; cover & refrigerate until ready to serve. Place salad greens on a large serving platter, add tomatoes, chicken, bacon and eggs. Drizzle with dressing just before serving.

www.worldgym.com/desertcities

Important Stretches For Your Achilles Tendon

Toe stretch

1. Sit in a chair and extend your affected leg so that your heel is on the floor with your foot pointing
   away from you (dorsiflexion).
2. With your hand, reach down and pull your big toe up and back (toward your ankle and away from
   
    
   the floor).
3. Hold the position for 20 seconds.
4. Repeat 4 times per session, 5 times a day.
   

The next three exercises are often done in a progression. Start with the calf-plantar fascia stretch and then move on to the calf chair stretch and the stair stretch. Talk to your health professional about how long you should do each one before moving on to the next one.

Calf-plantar fascia stretch

1. Sit with your legs extended and the knees straight.
2. Loop an elastic band or towel around the leg to be stretched. Position the band or towel so that it goes around your foot just under the toes.
3. Hold each end of the towel or band in each hand, with your hands positioned above your knees. A towel will give you a more effective stretch.
4. Pull back with the towel or band so that your foot stretches toward you.
5. Hold the position for 10 to 30 seconds.
6. Repeat 5 times per session, 2 sessions a day.

Chair calf stretch

Talk to your health professional about how long to hold the stretch. A general recommendation is to hold the stretch 20 to 30 seconds and repeat it 3 to 5 times, 2 to 10 times a day.

1. Stand behind a kitchen-type chair and place your hands on the back of a chair for balance.
2. Step back with your left leg; keep the leg straight, and press your left heel into the floor with your toe turned slightly in.
3. Lean forward, and bend your right leg slightly. Feel the stretch in your left Achilles tendon.
4. Repeat on the other side.

Stair stretch

1. Stand with the balls of both feet on the edge of a stair or curb (or even a medium phone book), with at least one hand holding on to something solid, such as a banister or handrail, to help you keep your balance
2. Keeping your affected leg straight, slowly let that heel hang down off of the stair or curb until you feel a stretch in the back of your calf and/or Achilles area. Some of your weight should still be maintained on the other leg.
3. Hold this position for 20 seconds.
4. Repeat 4 times per session, 5 times a day or whenever your Achilles tendon starts to feel tight.

This stretch can also be done with your knee slightly bent.

www.worldgym.com/desertcities

A Great Ab Workout For Moms On The Go

Here are some easy Ab exercises that will help strengthen your core—the first place moms should focus their fitness efforts. When performing these ab workouts, start by taking a few breaths in each pose. As you build strength, try to increase the number of breaths you take. The whole routine should take only five to 10 minutes. You'll need: a yoga mat or towel. 

Standing Balance

Stand with your feet shoulder-width apart and take a few breaths to center yourself. Bring your left knee toward your chest, holding it with your left hand. (Place right hand on a wall for balance if necessary.) Inhale to lengthen the sides of your body from your waist to armpits, and exhale to ground right foot. Take about three to five breaths here; with each exhalation, gently draw belly and pelvic floor up and in for more stability. Switch sides and repeat. As your balance improves, try taking your hand off the wall and placing it on your waist.

Downward-Facing Dog

Come to your hands and knees on mat, then walk your knees back a few inches until they're behind hips. Inhale, tuck toes and slowly exhale, straightening legs as you bring hips toward ceiling. Keep hands firmly rooted to the mat, especially fingertips. Remain here for three full breaths, come down, and sit back on heels to rest in child's pose or on hands and knees.

Boat Pose

Sit tall on your mat, legs extended and your hands at sides. Lift your feet off mat with your knees bent and your shins parallel to floor. Keeping your abdominals engaged, lean back slightly but stay as far forward on sitting bones as possible. Reach your fingers forward, keeping hands in line with shoulders. Breathe evenly, lengthening the sides of body as you balance on sit bones.

Bicycle Crunches

Lie on your back, with your hands clasped behind head. Lift your shoulders up and bring your left knee to chest, extend right leg out, and twist right elbow to left knee. Repeat on the other side. Keep alternating until you've done 8 to 10 on each side.

Plank Pose With Moving Arm

Get on your hands and knees. Straighten your legs so you're in a plank position resting on your toes. Hold the position for 2 sets of 30 seconds each. When you can do that easily, try raising one arm at a time, keeping hips level and torso in line. Alternate raising and lowering each hand 5 to 10 times each. For a challenge, have your toddler straddle your hips.

Scissor Lifts 

Bring your legs straight up into the air so that they're at a 90-degree angle to your torso. Engage your ab muscles (especially your transverse ab muscle) and lower your right leg down so that it's just off the ground. Hold it there for a few seconds while keeping your pelvis stable, your tummy taut, and your back flat. Snap your right leg up, and repeat with your left leg. Try 10 reps on each leg.

Butterfly Abs

Lie on your back and place soles of feet together; relax knees out to the side. Place hands behind head, with elbows out. Tightening abs, lift chest and shoulders up, then release back down. Do 10 to 12 reps.

www.worldgym.com/desertcities