Strengthen Your Legs!

 

This workout strengthens the legs – especially the glutes and hamstrings – along with the abs!  It includes several compound movements (working multiple muscle groups) for maximum effectiveness.  More muscle mass also means a faster metabolism – so get your glutes in the gym and try this routine!

 

*When using weights, be sure the resistance makes it a challenge to complete the last two reps while keeping proper form. Click links to learn how to do each movement.

 

Set 1 (Complete 4 sets):

Barbell OR Dumbbell Squats – 8-12 reps

 

Superset 1 (Complete 3 sets):

Barbell OR Dumbbell Hip Thrusts – 10-15 reps

Straight Leg Reverse Crunches – 15 reps

 

Superset 2 (Complete 3 sets):

Curtsy Lunges – 10 reps each leg

Stiff Leg Deadlifts – 10-12 reps

 

Tri-set (Complete 3 sets):

Single Leg Glute Bridges – 10 reps each leg

Frog Hip Ups – 15 reps

Knee to Elbow Plank – 10 reps each leg

 

Be sure to stretch afterwards and have a healthy carbohydrate and protein-rich post-workout snack or meal!

 

Author: Amanda Giorno, HealthEase Site Manager

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

New Year’s Weight Loss Resolutions – NEVER GIVE UP!

It’s still early January and you have already broken your promise to give up sweets and empty carbs – UGH. Should you ditch your resolution? NEVER! Just because you caved in last night and ate a slice of cake doesn’t mean your desire to lose 10 pounds is a pipe dream. Practicing healthy habits is a moment-by-moment opportunity that builds momentum the more you try. It’s possible to reach your goals in small increments, even when one backward step follows two forward ones.

It’s important to pursue accomplishments that are realistic for you and maintainable in the long run. Below are helpful pointers to follow all year long:

• Take a long view of health & wellness. Forget short term/yo-yo and fad dieting. “Dieting” implies a short-term approach while making smart choices works for a lifetime.
• Make progress; let go of perfection. If you are easily discouraged when your goals aren’t met exactly as you envisioned, you may lose the motivation to keep trying. Motivation helps drive success and small accomplishments help keep us motivated. Stop the ‘all or nothing’ mentality that derails your determination! If you gave into temptation and ate a donut at work, be sure to eat a healthy dinner at home. When you expect to achieve PROGRESS instead of perfection, you set yourself up for MORE success in the short and long run.
• Enjoy eating. The diet that forbids your favorite foods or severely limits calories or eliminates entire food groups may result in weight loss but is that diet enjoyable? Is it a realistic way to live and maintain results? Find healthy recipes that are delicious and satisfying. Practice portion control. Learn how to establish a good balance of protein, fat and carbs. Savor each bite!
• Plan to succeed. Planning and scheduling tend to keep us organized and remind us to complete a specific task. Planning also makes the task a priority, that’s why it’s smart to plan your meals and snacks. Keep pre-portioned snack options and schedule time during the weekend to prepare meals for the week.
• Look beyond food. Other lifestyle factors can influence what and when we eat. Stress and how we cope with it, work-life balance, movement and exercise, support systems, self-care, love, and fulfillment all play a part in our relationship with food. What can you change in your environment and your mindset that will better support your resolutions?

Author:
Rachel Hudes, MS, RD, LDN
Your Fuel Registered Dietitian
To ask Rachel about Your Fuel Nutrition Counseling by HealthEase, call: 215.264.2574

Easy Guidelines for Healthier Grocery Shopping

Start the new year right by following these simple tips for making healthier choices at the grocery store.

 

Buy less-processed foods and more whole fruits, vegetables, beans, nuts, and simple dairy products. Fresh and frozen produce is nutrient dense and low in calories. When you do purchase foods with a label, follow these guidelines: 

  • Less than or equal to 10 grams of sugar
  • Greater than or equal to 3 grams of fiber
  • Less than or equal to 250 mg of sodium
  • No trans fats and minimal saturated fats (Avoid “hydrogenated oil” and “partially hydrogenated oil”)

Author: Nicole Bergoine, RD, Your Fuel registered dietitian. Ask HealthEase about Your Fuel nutrition counseling for your workplace at info@healtheasefitness.com. Visit Nicole’s site at: http://www.nicolemarierd.com. 

 

Back Away from the Holiday Buffet!

It doesn’t have to be this way. That “ahh, what the heck, I’ll just finish it because it’s the holidays” moment I’m talking about when faced with a pile of your aunt’s renowned creamy potato casserole. I say, “Put down the fork!” and practice these easy survival tips at your next gathering – and throughout the New Year:

 

Appetizers & Cocktails:

  • Watch out for a little nibble here and there…the calories, fat, and salt add up quickly! A handful of almonds is about 170 calories, a handful of chips is about 140 calories, and a handful of chex mix is about 140 calories. Snack smarter by having fresh veggies and dips, veggie centered appetizers, shrimp cocktail, fresh fruit.
  • Use a small plate for appetizers instead of mindlessly grabbing items.
  • Be mindful of liquid calories. Save calories by choosing warmed apple cider over eggnog. Specialty cocktails tend to be loaded with sugar and extra calories. Try to limit your portion to one, then switch to light beer, sparkling wine, or club soda.
  • When it comes to dips, choose salsa and bean-based over creamy ones like crab and artichoke to save around 50 calories per serving.

 

The Main Event:

  • Before you dig in, pause and skim over the available selections so you can make the smartest choices and still indulge in 2-3 options you can’t do without!
  • On Thanksgiving, opt for white meat with no skin to save over 100 calories per serving.
  • It’s okay to say, “No thank you” when offered seconds.
  • Keep an eye out for creamy dishes as these are high in fat and salt. Keep your portions smaller than what you would normally take and savor the flavor.
  • Holiday dinners tend to be heavy on starch and meats. Change it up and bring a dish that emphasizes non-starchy vegetables like roasted chestnut and Brussel sprouts or chilled asparagus in a vinaigrette dressing. 
  • Bulk up half of your plate with vegetable options and focus on having a colorful plate. Instead of rack of lamb, have a fish dish or instead of ham, try tenderloin.

 

The Finale 

  • Enjoy desserts but try to pick options that are smaller in size or fruit-focused, like bite- sized cheesecake or baked apples.
  • The thickest part of a slice of pie should be no larger than a business card.
  • Cut the dessert in half and resist the temptation to eat the whole helping.
  • Leave the crust of desserts to save 2 tablespoons of butter or 200 calories.
  • If you had your share of dessert, but are still eyeing the table, grab a tea or coffee instead.
  • When baking, replace oil with unsweetened applesauce in recipes. This trick hasn’t failed me yet!

 

Overall Guidance for Party Smarts:

  • Don’t save all your calories for the buffet. Make sure to eat beforehand. You can choose to eat a lighter fare like Greek yogurt and fruit, egg and toast, vegetable soup, or a salad. When we save our calories, we tend to overeat because we are so hungry!
  • Focus on the people and activities rather than the buffet.
  • If you notice you are always hovering around the food, consciously decide to move somewhere else.
  • Scout out what you really want, and make sure to have it, but also load up on the fruit and veggie options. Set a goal to eat at least two different vegetables.
  • Eat when you are hungry. Really. Don’t eat because you feel obligated or don’t want to offend someone.

AUTHOR:

Robyn Beechuk is one of the registered dietitians on the HealthEase Your Fuel team who provides nutrition counseling to our corporate clients’ employees. For more nutrition tips and recipes from Robyn, visit her website: https://www.robynswellness.com/

 

 

 

Snack Smarter

You may be hurting your energy levels and your weight loss efforts by choosing the wrong snacks. Your snacks should be viewed as nutritious mini meals. Try pairing your carbohydrate foods with a protein or healthy fat. This will make you feel fuller and also balance blood sugar levels. Here are some smart choices:

 

Apple + 1 tablespoon peanut butter

Whole grain crackers + 1 oz cheese

Orange + 1 hardboiled egg

Plain Greek Yogurt + fresh fruit

Whole-grain pita chips + guacamole

Whole-grain English muffin with hummus

Trail mix with dried fruit and nuts

 

Be sure to keep your portions in check! Adding too many calories to your snacks can easily put you over your daily caloric needs.

Inquire about the HealthEase Your Fuel program, a nutrition counseling program provided at your workplace and covered 100% by most health insurance plans. Contact us at: info@healtheasefitness.com. 

 

Author: Nicole Bergoine, RD, Your Fuel registered dietitian