Holiday Fat Loss Plan

It’s holiday fat gain season, a time when nearly everyone packs on a few pounds. Rather than joining the masses and loosening your belt another notch, use any/all of these 5 Holiday Fat Loss Plans and avoid putting on a single pound. These plans could even result in a few pounds lost before New Year’s…

Holiday Fat Loss Plan #1: Eat a sensible meal before the party.
You should always arrive at parties with a full stomach. I realize that this goes against the popular trend of starving yourself before a party, and that’s exactly why most people gain weight.

Since your stomach will be full, you’ll have the clarity to pick and choose the treats that you really want, rather than stuffing yourself with everything in sight.

Holiday Fat Loss Plan #2: Setup a fiber defense.
A good defense strategy is key — take a fiber pill (sold online or at all major drug stores) before heading into the party to help block a fatty treat that may enter your mouth later. The fiber will give it a difficult time trying to find its way to your hips.

The key to the best working fiber supplement is “psyllium fiber”. That’s why Metamucil is the #1 recommended fiber brand by doctors, including the famous Dr. Oz. Metamucil uses psyllium fiber.

Holiday Fat Loss Plan #3: Avoid drinking calories.
Alcoholic beverages, egg nog and other sweet holiday drinks are simply packed with calories. These calories don’t take up much room in your stomach so you’re left wide open for even more calories.

Your best strategy is to avoid these beverages altogether, and stick with water. If you can’t resist, at least determine your drink maximum before you step into the party scene, and stick with it! BUT, do not take the Metamucil pill IF YOU DO DRINK ALCOHOL, because it will give you the worst hangover ever!!! Remember, the fiber pill is designed to block digestion, so that means the alcohol will sit in your system longer, and work on you like you’ve knever known!!! Do not try this at home!

Holiday Fat Loss Plan #4: Fill your plate, but only once.
I’m certainly not going to tell you that you shouldn’t eat anything at the party. By all means, go and fill up your plate. But only once. AND, don’t pile your plate super high.

That’s right, you heard me. Don’t pile it on, and no going back for seconds. Since you’ve already eaten a sensible meal before arriving, this rule is going to be easier to keep than you think.

Holiday Fat Loss Plan #5: Taste dessert, just a taste.
The holidays are all about sweet treats, so go ahead and partake. But just a taste. Look at desserts as something to savor, not something to fill up on.

And since you ate a sensible meal before you came, then you filled up your dinner plate once you’re probably going to be pretty full at this point anyway.

That’s it—all you need to know to not gain a single pound at holiday parties.

But what about the rest of the year?

Wouldn’t you love to make 2015 the year that you transform your body?

Wouldn’t it feel great to throw out all of your fat clothes? To look forward to bathing suit season? To be given a clean bill of health from your doctor? And to be showered with compliments by family, friends and that special someone?

It’s all more possible than you think.

But you’ll need to take massive action.

My programs are designed to efficiently get you into the best shape of your life.

Call or email now to schedule your first body transforming workout.

Go on and secure your spot before the New Year’s rush.

Oh! Fitness LLC
8787 Branch Avenue Box #103 ClintonMD20735 USA 
 • (301) 836 - 1326

Top 3 Ways To Staying Fit During The Holidays

Bring it on…the high-calorie food and drinks, that is!

Is that how you’ve approached this magical time of year? You’re not alone.

Most people lose sight of their fitness and fat loss goals entirely this month, only to have a rude awakening when their clothes are snug come January.

It’s really no wonder most people gain weight during the holidays.

Want to sidestep those holiday pounds? I’m here to be your voice of reason and to make sure that you don’t forget your goal. Stay fit this holiday season with these 3 steps:

Step #1: Get Re-Focused

The focus in so many of our holiday traditions is on food. This holiday season try to re-focus your attention away from food and back on to what’s really important—friends, family, giving, and/or religious traditions. Stay focused on the reason for the season rather than the plate full of hors d’oeuvres in front of you.

It’s important that you don’t lose sight of your health goals. Remind yourself of all the progress that you’ve made. Keep your goals in the forefront of your mind. Be aware that the holidays can be a time of emotional eating. Sometimes stress, family conflict, or even depression can be triggered. If this happens to you, try to address the root of your problems with solutions other than your calorie drug of choice.

Step #2: Use Strategy

It’s important to use strategy when approaching the many celebrations held this time of year. With night after night of parties and events, you’ll need to pace yourself in order to keep your diet on track.

The most obvious, and effective strategy is to not arrive at the party hungry. Instead, eat a small low-calorie snack ahead of time to prevent overeating. When it’s time for extreme measures, try a Metamucil capsule to help keep you full and block bad foods! It can be found on Amazon or any drug store.

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Another idea is to chew a minty flavored gum before and after a meal, so you won’t be tempted to overindulge in appetizers and desserts. During the party, don’t stand right next to the food table, instead keep a safe distance. And before you get a plate of food, choose your selections wisely. Use a small plate instead of a large dinner plate and don’t go back for seconds!

Another important strategy is figuring out how to get a workout in every day. Finding room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.

Step #3: Moderation, Moderation

I’m not suggesting that you deprive yourself of all the foods you love, as this will likely lead to a splurge that ruins all your good intentions. Be smart about what you choose to eat. Enjoy the goodness of the season, but in moderation. Trim calories where you can by LIMITING, not eliminating your trimmings-cheeses, gravy, sauces, creams, and nuts.

Some of your favorite indulgences may only come around this time of year. This may cause you to want to overindulge before it’s too late. Instead of stuffing yourself, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don’t just eat something because it’s there. Remember, you’ll have to work it off with a workout later anyway. Ask yourself: Is it worth the hard sweat I’ll have to put in later?

Also, be sure to limit the amount of alcoholic beverages you drink. While you may not know it, theyblock your body’s ability to burn off fat. Try alternating an alcoholic drink withwater, tea or diet drink.

Follow these simple tips, and you will at least minimize holiday weight gain this season and start the new year off right!

GymKitchen: Apple Ring Pancakes

These apple ring pancakes are gluten free and higher in fiber than traditional pancakes. It’s pretty awesome to be able to enjoy a pancake and still see results! Just exercise portion control. Servings: 6

Here’s what you need…

Apple Ring Pancakes

Apple Ring Pancakes

  • 1/3 cup coconut flour
  • 1/4 cup flax meal
  • 2 dates, pitted
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/2 banana
  • 1 cup coconut milk
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 2 teaspoons lemon juice and zest
  • 3 green apples, washed, cored, and cut into six slices
  1. Preheat a pancake griddle and lightly grease with coconut oil.
  2. Combine all the ingredients, except the apple slices, in a food processor and mix until fully combined. Pour the batter into a shallow bowl.
  3. Core the apples. Then slice them evenly.
  4. Dip each sliced apple ring into the batter, and rub to fully cover it. Transfer to the preheated griddle and cook as you would a regular pancake. Repeat with all of the apple slices. Serve with a little sprinkle of cinnamon.
  5. Divide up the pancakes evenly. Makes 6 servings. Happy #GymKitchen eating!

Nutritional Analysis: One serving equals: 258 calories, 12g fat, 90mg sodium, 32g carbohydrate, 9g fiber, and 6g protein.

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This Trick Reduces Liquid Holiday Calories …

While you’re out enjoying the season with good cheer, be aware of the many liquid calories that you’ll encounter. These sneaky, liquid calories quickly turn into an unwanted increase in body fat.

From champagne to cocktails, hot cocoa to eggnog, all of the classic holiday drinks are filled with sugary calories. So here’s the trick that reduces these calories:

Slow down your consumption by drinking a full glass of water before having each calorie-filled drink. This technique allows you to enjoy the tasty drinks of the season while keeping you hydrated and reducing your liquid calories by 50%!

Water 1st, then enjoy the holiday drink.

GymKitchen: Holiday Turkey Burgers

Can’t get enough of those holiday dinner flavors? Then you’ll love these Festive Turkey Burger patties! No need for a bun, just a dollop of cranberry sauce and it’s good to go – protein style. Wrap in a large lettuce leaf if you’d like. Servings: 6

Here’s what you need…

Holiday Turkey Burger

Holiday Turkey Burger

  • 2 tablespoons coconut oil
  • 1/2 yellow onion, chopped
  • 1 celery stalk, chopped
  • 1 small green apple, minced
  • No Salt seasoning anternative
  • 1/3 cup blanched almond flour
  • 1 lb ground turkey
  • 2 teaspoons poultry seasoning
  • 1/4 cup flat-leaf parsley, chopped
  • 2 tablespoons Dijon mustard
  • 1 egg
  • 1 Tablespoon olive oil
  • Cranberry Sauce
  1. Place a large skillet over medium heat. Add the coconut oil, onion, celery and apple. Season with a no salt seasoning alternative. Sauté for about 5 minutes, until tender. Stir in the almond flour, transfer to a medium bowl.
  2. Mix in the turkey, poultry seasoning, parsley, Dijon and egg. Form 6 patties.
  3. Wipe out the skillet, add the olive oil and cook the patties over medium-high heat for 12 minutes, or until cooked through. Serve with a dollop of cranberry sauce. Enjoy!

Nutritional Analysis: One serving equals: 345 calories, 26g fat, 271mg sodium, 10g carbohydrate, 2g fiber, and 16g protein.

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GymKitchen: All Natural Dessert…nature’s candy

Eat too much refined sugar and you’re headed for obesity and a host of diseases. So what should you do with that sweet tooth of yours? Turn to nature’s candy: fresh fruit. This dessert is very simple, and oh-so-sweet. Use fresh, local, fruit for optimal taste and nutrition. Use a fruit/veggie chopper chopper to prep this dish faster. Find one easily on or Bed Bath & Beyond.

Servings: 6 

All Natural Dessert

All Natural Dessert

Here’s what you need…

  • 1 small watermelon, chopped
  • 1 cantaloupe, seeded and chopped
  • 1 mango, pitted and chopped
  • 1 cup fresh blueberries
  • 1/4 cup fresh mint, minced
  1. Chop the fruit into small, uniform cubes. Combine the ingredients in a large bowl, then scoop into small cups. Enjoy!

Nutritional Analysis: One serving equals: 85 calories, 0g fat, 22mg sodium, 20g carbohydrate, 3g fiber, and 2g protein.

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MAKE TIME 4 Exercise

Perspective is everything, and the following paragraph just may change your perspective on the idea that you don’t have time to exercise…

There’s a famous, fitting quote that addresses our universal struggle to find time for exercise. Read it a couple of times to really let it sink in.

“Those who do not find time for exercise will have to find time for illness.”  – Edward Stanley

Pretty powerful, right?

Either way you’ve got to spend time on something. Health or illness. I choose health.

Clean Eating 101

What food should you consider clean? I’ll give you a hint: not foods that come packaged and processed. 

The healthiest, cleanest foods are ones that are fresh and minimally handled…as nature intended. Sprouted grains, whole fruits, vegetables, greens, nuts, seeds, eggs, fish and 90% or higher lean meats. Stick with this list of natural foods and you’ll be eating very clean. 

  • Fresh & Whole Fruits
  • Fresh & Whole Vegetables
  • Leafy Greens
  • Colorful Vegetables
  • 90% or Higher Grade of Meats
  • Fish
  • Eggs
  • Plain Nuts
  • Plain Seeds
  • Beans
  • Lentils
  • Sprouted Grains

Eat on occasion, or even completely steer clear of any food that has been manufactured, processed and packaged. These are usually not clean and will lead to pounds gained.


A Side Of Exercise, Please!

How many times have you attempted to reshape your body by dieting alone? Boy that gets frustrating…

Exercise is an extremely important factor when it comes to fat loss. While clean eating helps by restricting fattening calories, exercise revs up your metabolism for an all-day calorie burn & FAT BURN. 

Add a side of exercise.

GymKitchen: Turkey Soup 101 Recipe

Make this wholesome, quick meal at home tonight. It’s high in fiber, packed with protein, nutritional carbs and tastes quite comforting and delicious. Enjoy the leftovers as a quick lunch or as tomorrow’s dinner.

Servings: 8

Here’s what you need…

Turkey Soup 101

Turkey Soup 101

  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1 bunch of carrots, chopped
  • 2 onions, chopped
  • 1 bunch of celery
  • 1 fennel bulb
  • 1.3 lbs lean ground turkey (93% or better)
  • 4 cups low sodium veggie broth
  • 6 whole tomatoes or substitute with 1 (14.5oz) can no salt added stewed tomatoes
  • 2 ears of corn, kernels sliced off cobb or substitute with 1.5 cup frozen corn (freezer section)
  • 3 Tablespoons tomato paste
  • 2 teaspoons dried basil
  • Dash of freshly ground pepper & your favorite no salt seasoning
  1. In a large skillet heat the olive oil under low-medium heat. Add garlic. Add chopped carrots, cover for 5 minutes. Add onions, celery and fennel. Sauté until soft.
  2. In another skillet cook the ground turkey over medium heat until fully cooked, stirring often.
  3. Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 45 minutes. Add extra water as desired. Happy #GymKitchen eating!

*Approx. Nutritional Analysis: One serving equals: 264 calories, 6g fat, 480mg sodium, 28g carbohydrate, 10g fiber, and 21g protein.

*Your specific brands used will alter the nutritional analysis slightly.

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