Surviving Thanksgiving

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There is usually a lot of pressure from your family and friends to overindulge on Thanksgiving. But it’s still possible to have fun without ruining your diet.

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The holiday times are a gauntlet for the fitness minded. What with all the social gatherings revolving around eating a ton food, freshly baked sweets lining tables, and metabolism-slowing alcohol flowing freely, it’s a wonder not everyone starts the new year fifteen pounds heavier. The reason so many people eat so much isn’t necessarily because their willpower is weak, though those foods can be pretty tempting, but because there is pressure from other partygoers to try everything. They might say you just have to have the pumpkin pie because your aunt made it from scratch, or you just have to try the ham because it’s delicious. How do you deal with all this?

Make sure your family or friends who attend the party know that you can’t eat everything, not because you’re not social, but because you’re on a diet. It might help to state everything you’ve accomplished so far, like “Well, I’ve already managed to lose fifteen pounds, so I want to keep that going.” They might be more understanding and less prone to shove food in your face.

It should also help to eat a healthy, but filling meal beforehand, hopefully with some healthy fats to help you feel full. That way your desire to get fit will most likely override your taste buds and grumbling tummy when confronted with a plate of marshmallow candied yams.

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I deal with the pressure to eat everything on Thanksgiving by eating just a little nibble of everything. This might not work for everyone, because for some people all it takes to set off an eating binge is a little bite of moist turkey or sweet pecan pie. But for me, I find taking a small sample of the bounty allows me to keep my calorie and fat intake low while still allowing me to feel like I’m a part of the celebration.

Have a happy and fit thanksgiving everyone!

Boot Camps...Not Just for the Armed Forces

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Fitness boot camps are all the craze! If you haven't participated in one, sign up and met moving. It's a great opportunity to spend more time with others while burning calories galore.



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What Are fitness boot camps?
Fitness boot camps combine cardiovascular activities with resistance training in a fun-filled group environment. The boot camp style workouts are fast-paced and challenging but usually appropriate for all fitness levels.

Fitness boot camps are an affordable option for those of you wanting instruction from a personal trainer and camaraderie. Designed for groups of 5 or more, they are ideal for groups of neighbors, church members or friends.


Who Benefits From Fitness Camps?
Whether you are training for your next triathlon, trimming down after giving birth, or just looking for an exciting way to burn calories, fitness boot camps will help you break through weight-loss plateaus, boost your metabolism and reach your goals!



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Popular fitness boot camps are popping up all over the country, and for good reason (Atlanta Boot Camp). The workouts are awesome, but the friendships formed are even better. Working out alone takes an extra level of discipline and concentration that isn't much fun for many people. So, if you've never tried working out in a group...take the plunge today.

Start By Doing Something...Anything.

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Yes, I know that you're too busy to work out and eat right because of work, the kids, other commitments, etc. I'm also fully aware that you have no clue of how to get started because you're completely overwhelmed by all of the fitness and nutrition possibilities. Yep, that's fair.

However, today is the day that you have to take control, get rid of the excuses, and just do SOMETHING. Do ANYTHING. Pick one tiny lifestyle change, and decide that you're going to do more of that healthy thing or less of that unhealthy thing, starting today.


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We recently celebrated our 1-year anniversary, so it's very fitting that we go back to the basics. Let's remind ourselves of what Cafe Physique is really all about. This is a nutrition and fitness blog for those who either (1) don't know what to do or (2) know what to do, but can't execute.

If you're looking for a get-thin-quick bag of tricks or you're waiting for me to tell you to try the hottest diet on the Hollywood scene, you've come to the wrong place. Everything here is based on the More or Less Philosophy. If you integrate small changes into your life every day, they will add up over time and make a huge difference in the way you look and feel.

Sometimes the small change is doing just a little bit less of something - like watching 1 less show on TV, eating a few less chips, sleeping 30 minutes less on Saturday mornings, etc. Other times, the philosophy requires you to do a wee bit more of something beneficial...How about planting more flowers this year? Parking in the last row more often? Motivating yourself to achieve more than yesterday? You get the picture!


My promise to you is that you'll never have to worry about me telling you to go run for 6 miles a day or eat grapefruit and plain tuna twice a day for a month. I don't believe in gimmicks because they don't work for most of us. You know what they say, "If it's too good to be true, it probably is." Come join me here regularly, and I'll equip you with the tools you need to be successful without relying on unrealistic schemes.


AND...Just so you know that I'm not one of those genetically gifted, "I simply forgot to eat today"- type of girls, I'm going to let you in on my constant battle to eat well, stay fit, and love who I see in the mirror. Everything at Cafe Physique tastes great, so dig in!

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My faithful readers know that I rarely call out individual names on this blog, but I want to make an exception today. I want to personally and publicly thank Mark from onemoreset.blogspot.com for giving me the tiny nudge and encouragement that I needed to keep this blog going. You never know when the world's smallest cheering section will convince you that you're good enough to win the game. Many thanks Mark!

Weeee-rrreee Baaa-aaacckkk!!!

Consider the Source

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Believe LESS of the crazy stuff that you hear in the media. Consider the source, and evaluate statements accordingly.

I'm so very tired of hearing all of these so-called experts telling us that we don't have to exercise in order to lose weight. That's true, but it's about as smart as becoming bulimic or smoking crack every day. Those options will help you lose weight too, but folks would snicker if they were suggested to the mainstream.

Listen up: Exercise (strength training AND cardio) is good and necessary to get the results that I know you all want.

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If you don't believe me, take it from an actual bodybuilder (Tom Venuto) who has worked with and talked to thousands of experts on this subject. Don't be intimidated by the fact that he's a bodybuilder...

"For years I have suggested that it DOES make a difference where your deficit comes from. Although you can lose body fat with any calorie deficit, I maintain that it is far superior to “burn the fat” and create a deficit by increasing activity than it is to “starve the fat” by decreasing calories drastically with very low calorie diets. "

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There's no such thing as a free lunch...If it's too good to be true, it probably is...These are just a couple of the sayings that should pop into our heads every time we hear some new guru claim that we don't have to exercise or do cardio in order to lose weight. Cafe Physique is all about being realistic, and to think that you could achieve optimal body composition and health without working your heart and sweating is not a smart move.

Ready? Set? Go!

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So, how have you been doing on your New Year's Resolutions so far? If you've been following Cafe Physique this month, you should already have the first 6 tips down to perfection, so before you lose your zest for healthy living in 2007, here are the remaining tips (as promised)...

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Tip #7
Stock Your Kitchen with Healthy Foods. If you have healthy foods available, you will be less likely to eat junk food and fast food. Keep fresh fruits and vegetables available for quick and healthy snacks.

Tip #8
Wear the Proper Workout Attire. Having the right clothes and shoes will ensure a comfortable work out and help prevent injuries. Proper exercise gear doesn't have to be expensive. When shopping for shoes, make sure they fit comfortably and provide good support. Clothes should be made from a breathable fabric with stretch.

Tip #9
Workout with a Friend. Find a friend, family member or co-worker who is available to exercise on the same days as you. A workout buddy will help keep you motivated and make excising more fun.

Tip #10
Exercise at Home. Instead of watching TV from the couch, get down on the floor and stretch or do some calisthenics.

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Tip #10 is my favorite because it allows us to sneak in a little extra calorie burn whenever we have a spare moment. In order to get the most out of this tip, commit to doing situps, pushups and squats during every single commercial break while you're watching T.V.

This will not only keep your tummy taute and buns cellulite-free, but it will also help you avoid dwelling on why Bree won't hurry up and dump crazy Orson and whether Grey and Dr. McDreamy are EVER going to tie the knot!


About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Stick to a Schedule

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plan (plān) n. = A scheme, program, or method worked out beforehand for the accomplishment of an objective

In order to meet your healthy lifestyle objectives for 2007, you will have to create a plan.

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Tip #6
Stick to a Schedule. Put yourself on a schedule. If you decide to go to the gym three days a week on Mondays, Wednesdays and Fridays, mark it on your calendar and make it a part of your weekly routine. You will end up going more often than if you didn't have a schedule and just went when you felt like it.

Read the June 23, 2006 Cafe Physique posting for related information on this topic: Your Time Is Precious

Continue to check out Cafe Physique throughout the month of January to catch the remaining 4 tips!

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Starting January 1st, I committed to the following workout schedule:
Mon - Chest & triceps
Tue - Cardio (60 minute Spinning class)
Wed - Back & biceps
Thu - Cardio (60 minutes on Stair Climber)
Fri - Legs
Sat - Off
Sun - Shoulders & Cardio (30 minutes on Treadmill)

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Hire a Personal Trainer

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Don't invest LESS in your health than you do in your 401K. While saving for retirement is crucial, you won't be in a position to actually enjoy the money that you've saved if you don't take care of your health right now.


Many people use $$$ as an excuse for not working with a personal trainer, but there are low-cost options that can motivate you in much the same way. Read the June 28, 2006 Cafe Physique posting on this page for more information: Portable Personal Trainers

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Tip #3
Hire a Personal Trainer – A personal trainer will not only help keep you motivated, but they will also help you achieve results safer and faster by applying their expertise.

Continue to check out Cafe Physique throughout the month of January to catch the remaining 7 tips!

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My next resolution is to invest in a good piece of home exercise equipment. As much as I enjoy going to the gym, there are days when I just don't feel like leaving the house. For these times, I think it would be wonderful to have a nice treadmill or stair machine waiting for me downstairs. The problem: I've always been much too cheap...well, er...frugal...to spend money on a machine when I can go use the one at the gym for "free."

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.