Be strong and powerful! Halloween candy to enjoy without blowing it!  One little change you can make, that will make a big difference in your next workout!

I know I've been off the grid for a while! Here's what I've been working on:

 

MOTIVATION

The StrongandPowerful site has been a goal of mine for many years. It has been the basis of the evolution of the FitnessMakeover Control/Mindset concept from Workshop to an In home Video Course to the Book "Motivation Mindset."

I know that I could have used a training course in self-esteem and self-confidence when I was younger! I also know that having a go to phrase or "Mantra" can make a huge difference in your motivation and disposition.  See Episode 70 and Episode 162.

I firmly believe that we could save some of our youth from suffering at the hands (or words) of bullies with a better understanding of self-worth. The site will be home to the new QuickFit Club Reboot as well as some new Mind-Body programs, along with the "Strong and Powerful" guide.

Plus a community of support and sharing of daily Strong and powerful moments!  These SPMoments (Strong and powerful moments) are the  little successes we have daily that add up to the big picture of success and achievement! I look forward to reading and celebrating your SPMoment (Strong and powerful moment) everyday!

Be sure to sign up for updates to find out when sections are added! And when the new programs are available!

Coming soon.... the 5 DAY MIND BODY MAKEOVER 

Click here for more details!


Nutrition 



NUTRITION
I recently read a headline that I don't find true.  "Exercise Equivalents of Halloween Candy. Do you know how much gym time you'll need to burn off your favorite Halloween treats?" Now some people may believe that it's just not a working conclusion.  If weight loss really was as simple as calories in vs calories out then wouldn't everyone be in shape?  Weight management is about your metabolism and the function of your body.  Been there, done that, you can't exercise off bad food! Believe me, I've tried!


Speaking of treats, National Chocolate Day is October 28 and National Oatmeal Day October 29 so let's talk about those! Oatmeal has many nutritional benefits, and it is a great way to start your morning. Eating a bowl of oatmeal can help reduce blood cholesterol levels, high blood pressure, and obesity. The additional fiber in oatmeal helps your digestive system and the quality carbs keep you going. Plus, you can do so many things to make your oatmeal interesting:
  • Top with fruit
  • Add cinnamon
  • Mix with egg whites for a pancake batter
  • Mix with whey protein
  • and on and on...

Does eating chocolate actually have health benefits? Sure, but just don't overeat the chocolate!  Chocolate contains flavonoid compounds that act as antioxidants which reduce free radicals produced by oxygen. What other benefits does chocolate provide your body?
  • Lower LDL cholesterol 
  • Reduction in  blood pressure 
  • Reduction platelet aggregation 

Eating 90 to 100 kcal/d of dark chocolate can help you to gain health benefits without gaining weight Eating as little as 7 grams of dark chocolate may reduce the risk of cardiovascular disease. Be careful, eating too many calories from chocolate may lead to weight gain. One or two Hershey kisses a day is fine, a few full sized candy bars is not!!

With that in mind, here's a list of items to enjoy (guilt free) during Halloween when snack sized candy is prevalent!

About 80-100 calories
  • Twizzlers, strawberry 3 twists (29 g) 100 calories 
  • Butterfinger fun-size bar (18 g) 85 calories 
  • Baby Ruth fun-size bar (18 g) 83 calories
  • Mounds snack-size bar (17 g) 80 calories 
  • Almond Joy snack-size bar (17 g) 80 calories 
  • Snickers fun-size bar (15 g) 71 calories 
  • Twix fun-size bar (16 g) 80 calories 
  • Milky Way fun-size bar (17 g) 80 calories
  • M&M's, peanut fun-size packet (13 g) 70 calories 
  • M&M's, milk chocolate fun-size packet (13 g) 60 calories 
  • Skittles fun-size packet (15 g) 60 calories 
  • 3 Musketeers fun-size bar (15 g) 63 calories 
  • Kit Kat miniature bar (10 g) 42 calories 
  • Reese's Peanut Butter Cup miniature (7 g) 36 calories 


TRAINING

The biggest mistake I see consistently at the gym, is fast movements. I'm talking about repetition speed. Many gym goers and some class instructors too, make their exercise movements just too fast!  This bad habit can cause injuries, forces your body to use momentum, not muscle and puts an unneeded stress on your joints.

Here's the one change you need to make, right now, to bring results.

SLOW DOWN REPETITIONS!

The next workout you do, slow down every repetition!  Use a tempo where you have a negative of 5 seconds and a positive of 2. For example, when you squat, lower yourself with the count of 5 and them squat up with count of 2, smooth and controlled.

Slower repetition speed works your muscle better and reduces, greatly, chances of injury. You'll feel the muscle working more effectively, too!

Here's your challenge: Do your next workout with this slower pace and let me know how it feels. Follow-up with me on Facebook.com/fitgirlusa or Twitter @fitgirl

Yes, you can still add your input at the survey!  It is now conveniently located on the fitnessmakeover site so go there and you will see in the main menu survey.  Your input is important!




Get all the most recent episodes on iTunes or download this episode here:

Fit 232: Be Strong and Powerful, Enjoy Halloween Treats,  One Training  Change that Brings Results




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Now available in paperback: "Mindset Makeover," available at The Book Patch.com.