Holiday Tips: How to Avoid Overeating

Okay, so the holiday season is here ya'll! And it is all about the food, the smells, the goodies, the sweets, the aromas, and just the comfort of feasting with close friends and family. Growing up, my mom was always going full force in the kitchen making tons and tons of food for the holidays. And it wasn't just your basic turkey, or ham, it was authentic Filipino food. Which consisted of pancit, egg rolls, chicken adobo, dinuguan, chicken pastel, rice, leche flan, etc...and it went on and on. This didn't include what my aunts and uncles made either.

So I was born and raised around big holiday food tradition. The comfort of these smells and foods is why it is so common that majority of people overeat an overindulge during this time of year. We seek pleasure in our eating and attach it to our emotions, what we felt, what it reminds us of, and that satisfaction when we eat it. However, if you're looking to change your lifestyle and live healthier, but still enjoy those childhood memories then here are a few tips to avoid over eating and over indulging during the holiday season.

After you over do it, in this case over eat, look at the situation realistically. Depriving yourself of every treat, goodie, or yummy tasty alcoholic beverage you enjoy, will make it more difficult, especially when you see it surrounding you during this time of year. So, instead of resisting try to aim in maintaining your weight over the holidays, especially if you have had recent success with losing weight.

*Emotional Triggers*
Often times holiday over eating is triggered by emotions and memories, both good and bad. Just like how I described my childhood memories with my mom cooking a Filipino feast (Yumo!). Instead of reflecting back and getting carried away by all your fun filled food memories, try this. Before you head out to a holiday party, family dinner, or a friend's holiday brunch, think about the memories connected. By being aware of your feelings, it may help you over come the temptation to bring on happy feelings with an extra serving of pumpkin pie or smothering your bad feelings with a handful of snickerdoodle cookies.

*Have a Strategy*

Creating a strategy before a holiday party will help you make healthier choices. For instance, portion control.
1. Drink a glass of water before you eat. It will take up space and is calorie free.
2. Start with the fruits and veggies. This gives you the opportunity to eat healthy at first, that way if you're tempted to eat that decadent cheesecake, you may not have any room left.
3. Skip dips and dressings. These are extra calories that can be easily avoided.
4. Eat slowly and wait 20 minutes. It takes 20 minutes for you brain to realize you're full. So by the time 20 minutes rolls by you might find you don't want that second helping of dessert or even want it at all.
5. Try small amounts of multiple foods. This will give you variety, along with having smaller portions.
6. Limit your alcohol intake. Alcohol involves empty calories. Drink your one favorite drink and stick to water the rest of the night. However, everyone enjoys a cup of holiday cheer. So if you do decide to make it more than a cup, make a point to drink a full glass of water between drinks.
7. Stay social by meeting new people or catching up with friends/ family. You can avoid over eating or over indulging all together.
8. Stick to your exercise regime. This will help you keep your momentum and won't be so hard to pick back up after the holidays are over.
9. Make a list of the GOOD reasons you don't want to gain weight over the holidays or why you want to lose weight come the New Year. So for example, I want to finally have a six pack by summer time, or I want to fit into my pre-pregnancy jeans by Spring.
10. Don't beat yourself up! If you do slip up at a party, don't be so hard on yourself. It is the holidays after all. Tomorrow is a new day and you will have an opportunity to do better and feel amazing about making good healthy choices.


If you think you over did it and you want to get back on that healthy train to success for the New Year and need help, then come join one of my online VIP Facebook challenge groups to help get you back on track, keep you accountable, motivated, and get the support you need to train for success. You can have me as your coach for Free for 60 days. I will help mold you into a better you come 2015. Ring in the New Year with a new and healthier you. Only you have the ability to change who you want to be and to seek greatness into your life. So stop waiting and wondering and join my group!

Fill out the application below and we will discuss in further detail the perfect program for you :) Happy Holidays, Merry Christmas, and Happy New Year!

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"Holiday Hustle for The Muscle" Challenge Group

Hey everyone!

So I have a new 60 Day challenge group starting up December 8th called "Holiday Hustle". And what's super exciting about this group is that there will be a new fitness program launched by yours truly Shaun T's 'Insanity Max 30.

If you missed my blog on the program, you can check it out here: http://juliecbishop.blogspot.com/2014/09/insanity-max-30-launches-december-2014.html

It launches December 2nd! This is exciting stuff. You get an amazing workout that is suited for anyone, whether you're at a beginner level or an advanced, to get an insane workout during the holidays. If you're amped for time, this is perfect! It's only 30 minutes. Who doesn't have 30 minutes? The program is 60 days long and is broken down into month 1 and month 2. The main focus of this program is to "MAX OUT" and go as hard as you can go until you absolutely need that break. This is where you want to seek out progress and track it. You'll have the tools to write it all down and visually see where you are and where you want to be each week.

So if you're interested in rocking out this program for the holidays, let me know. It's only available through a coach once it launches on December 2nd. So if you don't have a coach, make sure to make me yours and get it exclusively through my site --------> Click my link to get a FREE account, have me as your coach. Once you create your account, you'll be able to send me a quick message by clicking the "CONTACT MY COACH" button. Let me know you want to MAX OUT with Shaun T and I'll give you more details on how to get your hands on it.

So, this challenge group is not solely based on Insanity Max:30. It is open to all Beachbody fitness programs and I encourage you to do the one that will best suit you. If you're not sure, then we will discuss it in further detail. I'm looking for 5 people who are ready to rock out their New Year Resolution now! Why wait until January 1st when you can get a head start on your health and fitness journey. So fill out my application to get started. Give yourself a better you this Holiday Season!

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Sore Muscles. When to push yourself, when to rest, and how to fuel post workout.

Starting a workout program can be challenging. Making the time to exercise, creating a balanced routine, and setting goals are hard enough. But add to that the muscle soreness that comes with adapting to that regimen, and it may be difficult to stay on track. Chances are you won't be leaping out of bed to get to the the gym or pushing play on your next workout to your Beachbody program. But experiencing muscle soreness is perfectly normal.

Muscles go through quite a bit of stress when we exercise. So mild soreness is just a natural outcome of any physical activity. So after the first 2 days of exercise the muscle soreness you will experience is known as Delayed Onset Muscle Soreness (DOMS). The cause of DOMS is microscopic tears of a breakdown in muscle tissue that happens during your workout. So introducing new activities or suddenly increasing intensity can cause DOMS to occur. The damage combined with inflammation that accompanies these tears, causes the pain.

So what can you do to alleviate the pain?
Several remedies such as ice, rest, anti-inflammatory medicine, massage, heat, and stretch have been reported as helpful in the process of recovery. Foam rolling is a great technique to inflict a deep tissue massage to break down the knots in your muscles, resuming normal blood flow and function. It also helps release trigger points to re-establish proper movement patterns. 

Don't Get into a Rut.
It's important to distinguish the difference between moderate muscle soreness induced by exercise and muscle overuse or injury. So if soreness prevents you from performing daily activities associated with living and work then that is too much soreness. So don't overdo it. Listen to your body! Rest when you need rest. 

Post Workout Fuel.
The hour after you finish exercising is your nutrition spot. The quicker your muscles recover, the less sore you get. So never skip your post workout snack. 

The first thing your body needs is a nice fresh supply of amino acids. Amino acids are the building blocks of protein and are used by your body for making muscles, hormones, neurotransmitters, bones and all sorts of other important things. Exercise depletes critical amino acids such as glutamine, valine, isoleucine and leucine–and the way you replenish your body's supply is with protein. That means meat, chicken, eggs, fish or whey protein powder.

The second thing you need is some carbohydrates. Exercise draws upon your body's stores of glycogen, which is the storage form of sugar. Glycogen waits in the liver and the muscles for a signal that sugar is needed: "Hey, she's exercising, let's give her some fuel!" Your body can hold about 1,800 calories of sugar as glycogen, which is plenty to fuel any workout short of a marathon, but athletes do best when their glycogen stores are full, so unless you are on a carb-restricted diet, some slow-burning carbs after working out is a good idea. (Hint: The best carbs are oatmeal, brown rice, grains like quinoa or amaranth, and all vegetables and fruits).

Your muscles need protein for repair and growth, and your body needs some carbs to replenish its glycogen stores. Truth be told, after a hard workout your body is like the plant in Little Shop of Horrors: It's crying "Feed me!" and it won't take no for an answer. Remember, right before exercise you have to consider the time it takes to digest food, so you need to go light. But post-workout is the ideal time to have a full meal. So what's the best meal, or combination of foods, to have post-workout?

Shakeology is a great post workout meal.  It has a perfect combination of protein and carbs along with all the essential amino acids and nutrients your body needs to recovery from the workout you just did.  At least you don't have to stand there in the kitchen wondering if what you are eating is the right option.  Instead whip up a shake and go!  It honestly is refreshing and delicious! 

Results and Recovery Drink -

P90X^® Results and Recovery Formula^® tastes so great, you won't believe how good it is for you! When recovering from intense workouts, Results and Recovery Formula will provide you with the vital nutrients you need to bounce back from your workout. And the delicious, smooth orange flavor makes it the perfect post-workout reward.

Benefits:

• Dextrose-based formula for optimum glycogen replenishment*
• A high Protein Efficiency Ratio (PER) blend to provide the critical building blocks for rapid muscle resynthesis*
• Vitamins, including antioxidants, to help reduce muscle soreness and assist in repair and growth

Chicken & mixed veggies.
Four ounces of skinless, boneless chicken breast contains almost 35 grams of high-quality protein as well as small amounts of calcium, magnesium, zinc and iron; 255 mg of phosphorus; 287 mg of heart-healthy potassium; and 75 percent of the recommended dietary intake for niacin, a Bvitamin that's important in energy metabolism. One large (6-ounce) chicken breast is even more loaded: It contains more potassium than there is in a medium banana, plus a whopping 53 grams of protein.

The fat in boneless, skinless chicken is mostly monounsaturated. Only 1.1 grams of the 4 grams of fat in 4 ounces of chicken is saturated fat. The vegetables provide carbs and fiber. If you like, you can have half of a sweet potato with the meal and a spoonful of olive oil and/or almonds on the vegetables.

Breakfast Anytime: Egg Omelet with Avocado
Eggs are just about the best source of protein on the planet. Mix with as many vegetables as you like for a perfect meal. Hint: I also stir-fry a sliced apple into the mix. Serve with avocado for a nice dose of fiber and monounsaturated fat.

At the Gym: Whey Protein Shake
I consider whey protein powder the best protein powder available. You can mix whey powder with frozen berries (my favorite) and water, or with almost any combination of ingredients; I've thrown in a spoonful or two of peanut butter, oatmeal or sliced apple, or made it plain with water. All work. The whey provides the protein; the berries provide the carbs. (You can of course make the shake with milk or soymilk, but watch out for the calories. I don't recommend making shakes with juice.)

The Three S's: Salmon, Spinach and Sweet Potato
Here's the ideal balanced meal. Wild salmon for protein and omega-3s, spinach for the cornucopia of vitamins and minerals (including the superstar of eye nutrition, lutein), and a sweet potato for slow-burning carbohydrates. It's an almost perfect meal. You can add a little flaxseed oil (or olive oil or butter) to the sweet potato or even sprinkle it with almonds, but watch your portion size: While these additions are all brimming with health, they're also high-calorie items.

Bodybuilder's Delight: Tuna, Brown Rice and Vegetables
You can't go to a "hard core" gym without seeing a bodybuilder eating this old classic from a Tupperware container. A single can of light tuna canned in water and drained provides an astonishing 42 grams of high-quality protein for under 200 calories. That same can has more than 100 percent of the daily value for niacin, 29 percent of the daily value for vitamin B6 and 82 percent of the daily value for vitamin B12. And tuna is a superb source of the vitally important cancer-protective trace mineral selenium. Add some brown rice for fiber and carbs, load up with the vegetables and you're good to go.

You can't go wrong with any of those five, or variations thereof. They'll load up your body with the energy needed to refuel and the protein needed to rebuild and repair muscle. Couple them with hard, intense and frequent workouts, and you'll be on the way to the body of your dreams.

Remember no pain no gain!!!! You gotta hustle to get the muscle.

3 Day Refresh Results!

Day 3! Well technically the day after, and my results are in. Drum roll please.....I lost 3 pounds!

Yay me. It's definitely not what I was shooting for when I started but you know what I'm totally okay with that. 3 pounds is 3 pounds, and I can happily say I am 3 pounds closer to my goal. And that is all that matters. Blasting fat away, even if it was just one pound, that means I am making progress.

I know that I'm looking forward to doing this again after Thanksgiving because I know I will be eating different types of foods, desserts, etc, as well as doing my best not to over indulge.  My temptation will definitely be tested. But on the safe side I want to be able to have the 3 Day Refresh to help get me back on track with my health and fitness goals. So if you're in the same boat and already know you are going to make decisions that will deter your weight loss goals, then join me in my next 3 Day refresh group on December 1, 2014 followed with a FREE 7 Day Shred Clean Eating group! This is going to be the talk of the town. So gather your friends and invite them to join. You get me as your free coach to help teach you and give you tips on how to eat clean, as well as a free meal plan. So what are you waiting for, check out my site and get your 3 Day Refresh and sign up to join in on my FREE 7 Day Shred Clean Eating group:

"Trust the Process. Eat clean, trust yourself, make good choices, be patient with yourself, and always work hard." 

Tis the Season: Santa's Fitmas Challenge

We are seriously down to only a month and a half until 2015 is here. What are your New Year Resolutions? And why are you waiting until January 1st to commit to them and start? Did you know that losing weight is the number 1 resolution that people have on their list? And that 38% of Americans absolutely never meet their goal. That's a huge percentage! What's even more interesting is the time frame of how much people are dedicated with their New Year resolution come January 1st. So, within the first week 75% of Americans stick to their guns. Then 2 weeks the percentage decreases to 71%. One month goes by and the percentage decreases even more to 64%. And that's within the first month! Eek. Then half the year goes by and within 6 months, only 46% of Americans are still sticking to their resolutions. More than half of us give up and quit on our New Year resolution half way into the year. But not this year! My goal is to help as many people as I can to keep the momentum alive and to help people realize how much your hard work will pay off when you stay consistent in your goals to lose weight.

So here is my offer to you! I will be running an exclusive, VIP holiday fitness group called "Santa's Fitnmas Challenge" that is going to start November 24th. This will be an awesome, fun 60 day challenge that will help you get through the holidays without gaining any extra pounds that you're already trying to keep off and/ or lose, keep you motivated and accountable, give you 24/7 support, teach you about meal planning and prepping, give you tips and advice on how not to over indulge or over eat, tips on how to get back on the right track when you do have a bad day, show you how Shakeology can put a huge positive impact on your nutrition, provide healthy recipes and snack ideas, and so much more!

I am looking for 5 committed, amazing people who are ready to push it to their limit and reach their goals. If this is you and you're ready to be all in for the next 60-90 days, please fill out my application.

"Believe that you can and you are half way there!"

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3 Tips on How to Stay Committed

So we all know how hard it can be to stay committed to staying fit and sticking to your nutrition. Committing whole heartedly is going to be a challenge all on its own. there will be times when you will experience temporary physical, psychological, or emotional discomfort. But that's just it! It is only TEMPORARY. You'll run into tough nutritional decisions, such as ordering that 350 calorie blended latte versus an unsweetened Winters Dream tea (from the Coffee Bean, of course). Or you may come across your running routine and become hesitant with pushing an extra mile or pumping out more pushups than yesterday. We even talk ourselves out of workouts because we get lazy.

So in these moments of weakness, it is only natural to waiver on your commitment to the goals you set. however, committing to your plan makes it possible to admire yourself both inside and out. Your self esteem will shine through and the confidence that diminished is now glowing more and more. You'll discover drive, a sense of well being, purpose, and self worth. You'll feel grounded, energized, and intact. Simply put, you will feel so much happier all around.

So  here are 3 tips to help you stay committed:

1. Post your goals on your bathroom mirror or even bedroom mirror.
When you post your short term goals in a place where you see it every single day, it will help you stay motivate, focused, and committed. So by posting your goals on your bathroom or bedroom mirror you'll see those goals right when you wake up and right before you go to bed. You can even go a step further by adding your reason why (i.e. wanting to have more energy to play with my kids, to live longer, to feel more confident, to feel stronger, etc).

2. Prepare daily for "what ifs"
Regardless if you're a novice or an expert to fitness and nutrition you will always run into a "what if" situation. These are the hardest challenges because we don't prepare ourselves. So for example, 'what if' you decided to go to a friend's birthday party? Or your 4 month old baby wakes up in the middle of their nap during your planned workout session? Or you decided to go out for dinner? For each of the "what ifs" that pop up into your lifestyle, you have to plan out and/ or strategize how to cope with them. Okay, so when my son wakes up during his nap time and I'm rocking out, getting my sweat on with Shaun T/ Focus T25, I'll press pause, I'll set him down on his play matt, and press play and finish it. So set yourself up for success.

 

3. Journal your daily effort
Tracking your nutrition and fitness improves your chances of achieving your goals. So I would highly recommend keeping a journal that includes your planned workout for the day, your meal plan, and questions that will be sort of like a check list to determine whether or not you made your best effort that day. For example, "Did I exert every ounce of effort to achieving my goals today?" or you can even add a motivational quote to keep your drive in motion.

What's important here is that you don't quit. Majority of people who try to kick an old habit and introduce a new one is that they want quick results, and once they aren't satisfied and think it isn't worth it anymore they quit. But consistency is key if you want to see progress, if you want to see change. Discipline is also an important factor. How much do you really want it? It is solely up to you on how much effort you give in order to make that change, to make that amazing transformational story.

So get out there and get it done!

Day 1 on the 3 Day Refresh

Alright, here it is...my first cleanse ever! I guess I have just never thought I would do well with doing a cleanse so that's why I was never really interested in doing them. But now that I'm in a funk and it's been so hard trying to lose weight with my exhausting schedule, I need a boost to kick start my weight loss goals and need a refresh to my nutrition. So this is perfect for me.

So for those of you who aren't familiar with the 3 Day Refresh, it is Beachbody's cleansing program that is simple and straightforward that won't leave you starving by the end of each day. While supporting your metabolism and nourishing your vital organs, this program consists of 3 shakes a day, a fiber drink, the option to consume veggies, fruit, and healthy fats to keep your energy and metabolism going.

I have finished Day 1 and I have to say that the vanilla shakes for lunch and dinner taste really good along with the fiber drink. The fiber drink I was really hesitant because of how it looked, but I was really surprised at how easy it was to drink and how flavorful it was for being a fiber drink. I have to admit though, I started getting hungry by mid afternoon. And thankfully I had the option to add in fruit, vegetable, and a healthy fat into my lunch. So I went and had carrots and almond butter. Which definitely satisfied my hunger, along with the option to have hot tea. So I'm really happy with it so far. Now for the next two days, we will see how well I do!

I have to remind myself why I'm doing it and if I want the best results then I need to stick to it every single day. So here are my before photos:

My goal is to get down to 164! And by the end of this month my goal is to be down to 157. I am on a mission to lose my baby weight by my birthday January 8th! I am also planning on doing this after Thanksgiving if you would like to join me. It's always nice to have someone cheering you on to stay on track, stay motivated, and to have that added support when you're craving that extra cookie or over eat from all the Thanksgiving left over. So let me help you and let me coach you through 3 days of cleansing your body from over indulging from the Thanksgiving festivities!

"Refresh from Turkey Day" my 3 Day Refresh challenge group kicks off Monday, December 1. What's a better way to start off December the right way, feeling refreshed from eating way too much and neglecting your workouts? Join my group and lose those 5 pounds you gained on Turkey day.

Check out my site:

Sign up for a free account and make me your FREE coach. Then go to 'shop' and get your 3 Day Refresh Complete Kit with Shakeology. Once you get that done, message me and I will add you to my group! Let's stay on track this Holiday season by holding ourselves accountable. It can be challenging to resist that extra slice of pumpkin pie, or another serving of turkey, but the important thing is getting off your butt and doing something about it afterwards. And this will help you get a quick start on losing the weight you gained. Message me for more information!

"I'm working on a New me, not because the Old me is bad, but because the Old me CAN improve."