Survival Tips for Holiday Eating


American adults gain on average about 1 pound of weight during the holiday season. While this may not seem like much, any weight gain can contribute to health risks such as diabetes and heart disease. We’ve got your back with these 6 tips to make a healthy game plan this holiday season.  Here they are!


  • Plan ahead. If you are going to a party or event, don’t go starving! Don’t wait all day to “cheat” at the party, chances are you will overeat. Eat slowly, enjoy the conversation rather than focusing on the food and keep the alcoholic beverages to a minimum. This includes eggnog and punches!


  • Bring your own. Lots of gatherings involve everybody bringing something. Choose to bring something healthy, like the veggie tray so you know that there will be at least one thing that you can snack on.


  • Make smart substitutions for recipes. Use healthy oils (coconut or avocado), yogurt, lowfat milk and limit butter. Low sodium fat free chicken broth is a great flavor substitution!


  • Give out leftovers. If you are hosting holiday dinner or a party, send your guests home with a goody bag. The less you have sitting around your kitchen, the less you will be able to eat- again and again…


  • Don’t feel guilty. Chances are, your favorite foods might be served everywhere you go. Limit your portions and truly enjoy the food you are consuming. Once you have had  your portion of those favorite foods, move on. You don’t have to feel badly that you ate them, just know that you can make different choices the next time.


  • Exercise! Continue your workout program throughout the holiday season. Not only will you burn calories, you can use the workout as a time to de-stress.


Do you have any questions? Do you have a great holiday tip? Let us know!


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Your Thanksgiving Weekend Exercise Plan



The average American consumes more than 4,500 calories and 229 grams of fat during a typical Thanksgiving dinner.(1) This includes all of the snacking leading up to the big event, the turkey and all its trimmings and the drinks you consume to wash down all of these bites.


Oh boy, you’re going to need a workout strategy!


While many of you may be traveling far, driving from one family member to the next or hosting a lot of people, there is still PLENTY of time to get workouts in over the next few days. Here are some ideas to maximize your calorie burn.


This weekend, plan for short workouts with higher intensity. Keep the workouts moving by taking shorter rest breaks and increase the intensity when you can.


Workout #1- to be completed in under 15 minutes*


100 jumping jacks

50 mountain climbers

25 body weight squats

25 pushups

15*  back lunges *per side

25 tricep dips

50 russian twists

1 min plank


*Done in under 15 minutes? Repeat it ( or at least continue until the 15 minutes is up).


Workout #2 do as many rounds as possible (AMRAP) in 12 minutes


Grab a set of weights and a step. Don’t have either? Grab cans or water bottles for the weight and use a low bench or the bottom of the stairs as your step.


20 lunge jumps

10 squat to overhead press

12 renegade rows- push up into row, 6 per side

12 step ups to back lunge, 6 per side

20 plank twists


Workout #3 -about 13 minutes


Each exercise is performed for one minute, move from one to the next with a 15 second break in between. If you need a longer break, take it but try to keep moving so you can get as close to the full minute of work as possible.


minute 1:00- squat jumps

minute 2:00-walking lunges

minute 3:00- pushups

minute 4:00 side lunges -alternate leg

minute 5:00 bridges

minute 6:00 mountain climbers

minute 7:00 wall sit

minute 8:00 crab walks

minute 9:00 tricep dips

minute 10:00 supermen

minute 11:00 high knees

minute 12:00 quadrupeds. Start on hands and knees and extend out opposite leg and arm


All of these workouts can be modified to your fitness level. The goal is to keep a challenging pace so that you get the benefits of a shorter workout. If you have more time, plan to rest more in between exercises and extend the length of the workout. Give yourself a couple of minutes at the end for a stretch. If you have any questions about these exercises, please contact us before getting started. Enjoy your holiday!




  1. “Stuff the Bird, Not Yourself: How to Deal with the 3,000 Calorie Thanksgiving Meal”. Accessed 23, November 2o15. Calorie Control Council.
  2. Image courtesy of holohololand at


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Black Friday Personal Training Sale 2015





Buy any personal training package and receive 1 personal training session for FREE. (Coupon Code : BLACKFRIDAY) Add the 1 hour personal training session to the cart and use the code to make it FREE!






Purchase a gift certificate for a friend or family member and receive a gift certificate for yourself!  (Coupon Code: HOLIDAYGIFT)

Purchase one $60.00 Receive one $10.00

Purchase one $275.00 Receive one $45.00

Purchase one $410.00 Receive one $70.00

Purchase one $465.00 Receive one $100.00


Gift certificates will be available for pickup the week of November 30th, 2015.




**Online only.  No limit to package purchase.  Prior purchases do not apply. Cannot be combined with other offers.


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Bump on the Hump: How Exercise Can Help you Sleep



You’re pregnant and you have a lot on your mind.  Your mind is racing, your tossing and turning unable to find a comfortable place in your bed.  The frequent trips to the bathroom interrupt your sleep just at the moment you are about to finally fall asleep.  Sound familiar?


According to a National Sleep Study Survey, 78% of women report more disturbed sleep during pregnancy than any other time.  This happens even in women that have been previously great sleepers.  pregnancy can change that quickly. While there are many underlying problems that can lead to sleep issues, exercise may be an easy solution to help solve basic sleep issues. Let’s take a look!


Regular exercise can:


  • Help let go of that stressful day so your mind can decompress and find a peaceful night sleep.
  • Allow you to have the feeling of being more tired at night so that you can more easily welcome sleep.
  • Offer some relief from nighttime GERD (heartburn).
  • Allow you to gain a healthy amount of weight throughout the pregnancy. Gaining too much can lead to bigger issues like sleep apnea, a  breathing disorder that leads individuals to repeatedly stop breathing during sleep.


We’ve covered the relationship between sleep, exercise and your health previously and all of those benefits apply to you as well!


If you think you have severe sleeping issues, you will want to make an appointment with your doctor. We would love for you to try incorporating exercise into your day and let us know if you get a better night sleep.


Pregnant CTA1


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Movember: More than Hair

ID-100356946 (1)

It’s Movember! No, I didn’t spell November wrong. Movember is a month long dedication to men’s health issues that takes place in November. Movember was started by the foundation of the same name, a global charity committed to men living happier, healthier, longer lives. Since 2003, millions have joined the men’s health movement, raising $650 million and funding over 1,000 programs focusing on 4 different areas. These areas are prostate cancer, testicular cancer, poor mental health and physical inactivity. (1)


This is also the same foundation that started “Moustaches in Movember”. At the beginning of the month, men start with a clean shaven face and continually grow their facial hair for the month.  While this act won’t stop prostate cancer or physical inactivity,  it does work as a conversation starter and a month long reminder about these different health areas.


Why focus so greatly on men’s health?  Men are dying too young and gender is the biggest factor. Although we can’t do anything about that, there are several other men’s issues that we can focus on.


Let’s take a closer look at the big issues:


Prostate and Testicular Cancer: The impact of prostate and testicular cancer on lives is substantial, with prostate cancer being the second most common cancer in men worldwide and the number of cases expected to almost double to 1.7 million cases by 2030. (1). During Men’s Health Week in June, we told you all about prostate cancer and how you can help prevent or treat this disease. Prevention starts with a healthy lifestyle- nutritional and exercise habits that reduce the development of oxidation and inflammation can reduce your risk. Take a look HERE for more from our blogpost.


Mental Health: Mental health affects men more than women: three quarters of suicides are by men. The World Health Organization estimates that 510,000 men die from suicide globally each year. That’s one every minute. (2) Men over 50 are particularly vulnerable. Many men find it difficult to talk about their problems or they feel that they have to be strong. Some signs that can indicate depression are:


  • Trouble sleeping
  • Lack of energy
  • Decreased interest
  • Taking more risks than usual



It’s key to find the right support, personally and professionally. Some resources you can share are, and



Physical Inactivity: Physical inactivity is the fourth leading risk factor for global mortality, causing 3.2 million deaths globally per year. (1) Being active is essential to prevent and reduce risks of many diseases including heart disease, type 2 diabetes, stroke and certain types of cancer. Any kind of physical activity counts and it is important to try to get 30 minutes in per day. Exercise should raise your heart rate and increase your breathing while still being able to carry on a conversation.

Combine exercise with a healthy diet that includes whole grains, fruits and vegetables, lean meats and fish and low fat dairy products.


It is important to know what  the main health issues and how they can affect you. Take control of your health, both men and women alike. For help on how to get started with your healthy lifestyle, contact us.


 BabyBoom CTA.1





  1. “The Movember Foundation”. Accessed 16, November 2015.
  2. “First WHO Report on Suicide Prevention”. Accessed 16, November 2015.
  3. “Different from Normal Sadness”. Accessed 16, November, 2015.
  4. Image courtesy of Sira Anamwong at


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Bump on the Hump: MORE on Weight Gain During Pregnancy



Last week we answered some questions about healthy weight gain during pregnancy, if you missed it, take a look here.


This week we provide a breakdown of the numbers- for instance, if the baby is only 8 lbs, where is the rest of all that weight distributed?!! Exact weight gain varies and is dependent on a number of factors: a woman’s weight when she becomes pregnant, frame size, fluid retention as the pregnancy goes on to name a few. Here’s a breakdown of an average pregnancy for a medium build woman.


  • Fetus: 7.5-8.5 lbs.
  • Stores of fat and protein: 7.5 lbs.
  • Blood: 4.0 lbs
  • Tissue fluids: 2.7 lbs
  • Uterus: 2.0 lbs
  • Amniotic fluid: 1.8 lbs
  • Placenta and umbilical cord: 1.5 lbs
  • Breasts: 1.0 lbs
  • Total: 28-29 lbs


These are the numbers for an average pregnancy, NOT all pregnancies.  Your doctor is still the best resource to ask your weight related questions. If we can answer any of your exercise related questions, drop us a line!


1) “Questions Answered About Pregnancy.” Accessed on 18 November 2015 from


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Diabetes: What you Need to Know



November is Diabetes Awareness Month.  November also hosts World Diabetes Day on November 14th. This year there are two key messages.  First, is to act to change your life today and second to act to change the world tomorrow.  Everybody plays a role in diabetes awareness and this month we put emphasis and draw attention to the disease so that we can help change the following statistics:


  • Nearly 30 million children and adults in the United States have diabetes.
  • Another 86 million Americans have prediabetes and are at risk for developing type 2 diabetes. (1)


Let’s take a closer look to what diabetes is and the role exercise plays in diabetes management!


What is diabetes?


If you have diabetes, no matter what type, it means you have too much glucose in your blood, although the causes may differ.


There are two main types of diabetes, 1 and 2.


  • Type 1: Only about 5 % of people get diagnosed with Type 1 and is typically diagnosed in children and young adults. In type 1 diabetes, the body does not produce insulin.


  • Type 2: This is the more common type of diabetes and occurs when your body does not use insulin properly, called insulin resistance. At first, your pancreas makes extra insulin to make up for it. But, over time it isn’t able to keep up and can’t make enough insulin to keep your blood glucose at normal levels.


What is insulin and why do we need it?


Insulin is a hormone made by the pancreas. After you eat food and your blood sugar level rises, the cells in your pancreas are signaled to release insulin into your bloodstream. The body breaks down the sugars and starches you eat into a simple sugar called glucose, which it uses for energy. Insulin is what gets the glucose from the bloodstream in to the cells of the body. If the body does not naturally produce insulin, as in Type 1 diabetes, a person needs to inject insulin prescribed to them by their doctor. (1)


Managing Diabetes


There is no cure for diabetes, but the disease can be managed with lifestyle changes, oral medications and insulin. However, there can be several complications to the disease. Some complications include:


  • Hyperglycemia-known as high blood glucose, symptoms include high levels of sugar in the urine, frequent urination and increased thirst. You can treat hyperglycemia by exercising (which we talk about later) and changing the amount of food you eat.


  • Hypoglycemia- also known as low blood sugar, symptoms include shakiness, sweating, confusion and rapid heartbeat. The only way to know for sure if you have low blood sugar is to check it. To treat it, consume 15-20 grams of glucose or simple carbohydrates Recheck your blood glucose after 15 minutes If hypoglycemia continues, repeat. (4)


  • Eye complications- there are many different eye complications, but they all involve some sort of pressure to the eye, cloudiness and eventual vision loss. People with diabetes are 40% more likely to have glaucoma and 60% more likely to have cataracts. (5)



  • Foot complications- diabetic nerve damage can cause tingling, weakness and loss of feeling in the feet. Loss of feeling makes you more at risk for injuring your foot and not knowing about it.



  • Kidney Disease- high levels of blood sugar make the kidneys filter too much blood and the stress of overwork causes the kidneys to lose filtering ability. Waste product starts to build up and the kidneys fail. The better a person can manage their blood pressure and diabetes, the better kidney disease can be prevented.


Exercise and Diabetes


Regardless of the type of diabetes you have, living a healthy lifestyle is important and that includes exercise.


With type 1, it’s very important to balance your insulin doses with the food you eat and the activity that you do.  It’s important to know your body’s response to glucose so that you can manage it from not going too high or too low.


Your blood glucose response to exercise will vary depending on:


  • your blood glucose level before starting activity
  • the intensity of the activity
  • the length of time you are active
  • changes you’ve made to insulin doses (2)


If your blood glucose is high before starting exercise, check your blood or urine for ketones. If you test positive for ketones, avoid vigorous activity. High levels of ketones are toxic to the body.


What are ketones?


Ketone bodies are acids made when your body begins using fat instead of carbohydrates for energy. When there is not enough insulin to get sugar from the blood and into the cells, the body turns to fat for energy. When fat is broken down, ketone bodies are made and can accumulate in the body. (3)


If you do not have ketones in your blood or urine and you feel well, it should be fine to exercise.


Spreading the Message


This year’s theme for American Diabetes Month is “Eat Well, America!” and it really ties in with how we are always talking about committing to exercise and a healthy diet to achieve wellness. Through this campaign, the American Diabetes Association will be showing people that eating healthy can be easy and fun, without sacrificing flavor. Their website has a wealth of resources from planning and shopping for your meals, to preparation and serving.  These resources can hopefully help those living with diabetes and those looking to live a healthier lifestyle achieve health and wellness every single day. Everyone deserves to enjoy food that makes them feel happy, strong and empowered, and the Association will inspire people to eat well while also successfully managing their diabetes.


Type 2 diabetes can be prevented or delayed! Incorporating a healthy lifestyle and knowing your risks can really help you manage your diabetes and prevent complications. Whether you have diabetes or know somebody that does, you can help spread the message and lower the statistics on diabetes. For more information on how to get started on your healthy lifestyle, contact us.




  1. “American Diabetes Month”. Accessed 2, November 2015. American Diabetes Association.
  2. “Exercise and Type 1 Diabetes”. Accessed 4, November 2015. American Diabetes Association.
  3. “Blood Glucose Management: Checking for Ketones”. Accessed 6, November 2015. Healthline.
  4. “Hypoglycemia (Low Blood Glucose)”. Accessed 6, November 2015. American Diabetes Association.
  5. “Eye Complications”. Accessed 9, November 2015. American Diabetes Association.
  6. image courtesy of Stuart Miles at


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Bump on the Hump: Weight Gain During Pregnancy



We have all heard the saying “I’m eating for two” when it comes to eating while pregnant. Although you do have a little bundle of joy inside, does that really mean you’re eating for two? It’s important to gain a healthy amount of weight during pregnancy. Gaining too much or too little weight may lead to complications. So what’s healthy? Let’s dive in!


How many calories does your baby need?


All you need to support your baby’s growth and development is 300 calories per day. Those extra 300 calories equate to a small meal or one or two snacks. You’ll want to think about what that meal or snack consists of, as lean proteins, vegetables, whole grains, low-fat dairy and fruits optimize health.


How much weight should you gain during pregnancy?


The answer depends on what your starting weight is when you become pregnant. A general rule is woman of average weight should gain 25 to 35 pounds during pregnancy, underweight women should gain 28 to 40 pounds and overweight women may need to gain only 15 to 25 pounds during pregnancy.


It’s important to gain a healthy amount of weight during pregnancy, gaining too much weight may lead to premature birth of the baby and high blood pressure or diabetes for the mom.


How can I try to gain the correct amount of weight during pregnancy?


It is suggested to eat 5 or 6 small meals per day and keep healthy snacks on hand, such as fruits, nuts and cheese and crackers. Use fats in moderation, prepare your meals in healthy oils and don’t add extra salt. Also, try to avoid sugary drinks- these calories can add up very quickly.


Exercise is extremely important during this time. While exercise is not meant to help you lose weight by any means- this is not the time to be doing that- it can help burn some excess calories and give you extra energy.


Should you need to lose weight, it should only be done under your doctor’s care. You can support healthy weight gain by being aware of your caloric needs and weight gain requirements and by eating right and exercising. For questions on how to get started, contact us!


Pregnant CTA2


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What Happens When You Skip Breakfast


Today we have a guest blog post on the importance of breakfast from Britney Kennedy of OnPoint Nutrition.  Having breakfast is important and that’s why it’s part of World Diabetes Day’s key message. That key message is simple, healthy eating is an important part of acting to change your live today.  Without further ado here’s why you should eat breakfast!


What Happens When You Skip Breakfast




We get it. The last thing you want to do when your alarm clock goes off is jump out of bed and make yourself a gourmet breakfast. After showering, getting dressed, and sending the kids to school, you may not have enough time even sit down for a bowl of cereal. Despite hectic the morning routines, we URGE you to eat breakfast every day. Not because your mother wants you to, but because it can make a meaningful difference on how you behave and perform throughout the day.


In this blog article, we share with you the research and rationale behind eating breakfast. We then provide you with a few simple and easy recipes that help you set your day up for success.

A study led by researchers from the University of Massachusetts found that skipping breakfast was associated with higher long-term rates of obesity (1).  If you’d like to know more, or read each academic research article, visit the Literature Review section of our web site (2). Another study found that people who ate earlier in the day (lunch) lost significantly more weight than people who ate later in the day (3). However, the existing data are complicated, and some studies have failed to show a relationship.


Surveying the collection of academic research, we believe that eating breakfast is a vital part of a healthy diet and a key component of weight loss. The American Dietetic Association agrees (4). Some evidence suggests that eating breakfast (especially one weighted toward carbohydrates and protein, such as eggs and toast) helps suppress hunger levels later in the day (5). A large analysis of 47 independent studies found that eating breakfast is correlated with higher brain activity and academic performance (6). Researchers at Dartmouth even have found evidence that eating breakfast increases metabolism (7).


If you missed that, here it is in simple English. Eating breakfast:


  1. Speeds up your metabolism
  2. Reduces hunger later in the day
  3. Supports improved brain function


We hope that you find this evidence compelling. To help you out, we’ve included some quick and easy breakfast ideas below:


  • 1 cup low-fat yogurt with equal parts of fruit (blueberries, strawberries)
  • Instant Oatmeal with ½ cup low-fat or skim milk. Add cinnamon, walnuts, peanut butter or honey if you feel adventurous
  • Hard boiled egg (1 or 2) and a piece of fruit


About OnPoint NutritionBrittney_Website-6


OnPoint Nutrition is a Philadelphia weight loss company committed to helping people lose weight through one-on-one virtual nutrition counseling. Our philosophy is based upon three core principles: nutrition education, active coaching, and long-term success. Our company is positioned as a “nutritionist-in-your-pocket” that delivers nutrition coaching virtually at a fraction of a cost of clinical or medical service. We are proud to offer a client centered approach to nutrition and lifestyle improvements.




  8. Image courtesy of Serge Bertasius Photography


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Bump on the Hump: Postpartum Fitness

PostNatal Blog Photot

Fitness should have been a top priority while you were pregnant and should continue to be a high priority after your baby arrives. Understandably, a lot has changed with your body and the fact that you are now caring for a newborn. It is important to listen to your body and determine how your fitness goals have changed as you embark on your postpartum fitness routine.


Here are six tips to get you safely moving again.


  • Get doctor clearance. Most women get cleared to exercise at their 6 week postpartum checkup. Depending on what your doctor advises and how you are feeling, you can start to ease back into a routine or start a new one.


  • Start slowly. You may not be able to go right back to what you were doing during your pregnancy or before. The hormones that relaxed your joints during pregnancy still have an effect on your post baby body and can keep your joints lax for up to 6 months. Don’t – Avoid jerky and high impact movements. Do – Walking around the neighborhood with your baby is a great way to get back into a cardiovascular routine.


  • Keep doing those kegels! Don’t stop now that baby is here. You will want to continue your pre-baby routine to get your pelvic floor strengthened and ready for additional core work.


  • Rest. You may need more time between workouts since you will be busy and exhausted and it’s advisable to take more rest when needed. The more rest you get, the better and more frequent your workouts can become since you will feel more restored. Understand the bigger picture- your workouts will help to increase your energy that you can use to help care for your baby!


  • Drink up. Staying hydrated is important, especially if you are breastfeeding. Make sure to drink water before, during and after your workout.


  • Give yourself credit. Although it may feel challenging to fit in a workout, there are several benefits to doing so. Not only can it help with weight loss and improve muscle strength, it can improve your mood and help relieve stress. Take this time for yourself to do something positive and set a great example for your child.


Do you have questions about how to get started with a prenatal or postnatal fitness program? Contact us!


Weight Loss 1


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