9 Tips for Bikini-Body BBQ's!

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The days are long and the weather is beautiful!   Call your friends and family and have a BBQ.  Everyone can bring a dish to share. Let’s celebrate with a feast on the deck.  Sound about right?  Summer is a wonderful time of year but it can be hard to stay on plan with all the tempting foods at a backyard BBQ.  However, it’s not impossible.  Here are 9 tricks you can use to keep your bikini body and enjoy all the summer BBQ’s.

 

1.     BRING A DISH that fits into your plan.  You can bring salad, a vegetable platter, fruit or a healthy side dish.  Now you know you have at least one item that falls into your healthy lifestyle.  You can usually find pre-made veggie platters or fruit platters at your local super market.  Replace the high fat dressing and sugary dips that come with them with a container of hummus or low fat greek yogurt.  

 

2.    SEEK OUT PROTEIN as a way to help from picking all day.  Protein will help you feel fuller longer than carbohydrates and fat.*  So go stand in line at the grill and grab a piece of chicken or a lean beef burger.  Ask the grill master to not put the BBQ sauce on the chicken.  Avoid the bun for the burger and save that carb action for something a little more enjoyable like some bean salad.   

 

3.  PORTION SIZE will play a big roll.  Be mindful of how much you are putting on your plate.  I know your not going to have your scale so using your hand as a guide will work just fine.  A portion of protein is about the size of your hand out flat.  Make a fist to measure the carbohydrate portion.  Cup your two hands together for a nice portion of salad/veggies.  You also want to pay attention to the sauces and dressings on your food choices.  BBQ sauce and store bought salad dressing is typically very high is sugar.  Potato and pasta salads made with mayo will not only be high in fat but high glycemic* carbohydrates as well.  Use dressing sparingly.

 

 4.  CHOOSE WISLEY those foods you want to consume.  Yes… temptation is all around you at BBQ’s.  You will see a table full of chips and dip, potato salad and macaroni salad, hot dogs, dessert and beer just to name a few.  These are not going to help you with your waist line but it is OK to indulge a little.  Create a plate that has mostly healthy well portioned choices with a small sampling of your favorite “treat” food.  Your plate may look like a piece of grilled chicken, green salad, summer slaw and a spoonful of that creamy potato salad you had your eye on.

 
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 5.   TIMING of your food should continue to be every 2 and half to 3 hours.  It’s easy to do a lot of unconscious eating at parties.  Crab a chip then go talk to Sue and have a cookie then walk over to Joe and have a couple more chips.  Before you know it you’ve eaten an entire meal that’s loaded with fat and sugar.  BBQ’s can usually roll over into multiple meals.  Be aware of what your eating and when your eating it.  Try and abstain from nibbling all day long.  

 

6.  ALCOHOL IN MODERATION is OK to enjoy.  Moderation being the key phrase.  Alcohol, no matter what kind, is just a bunch of empty calories and can add up over the day.  Try some of these tricks….2 glasses of water between each cocktail.  Try seltzer water with lime for a more refreshing cocktail feel.  Volunteer to be the designated driver.  

 

7.  DESSERT options are plentiful at a BBQ.  Trays of cookies and brownies.  Maybe an ice cream sundae bar shows up!  These would fall into #4 above with choose wisely.  If dessert is really what you want to indulge on than go for it.  But make the rest of your choices healthy ones.  Look for the fruit platter or watermelon.  Those are always naturally sweet and refreshing on a hot summer day.  

 
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8. PLAY and have some fun on the volley ball court.  Join the wiffle ball game.  Get a bocce ball tournament going.  I always like to set up different game stations in the yard.  Bring games with you if your traveling.  Not only will these get you moving but bring people together in a really fun way.  And it’s fun for the whole family!

 

9. SEND LEFTOVERS home with your guests.  Have them take the dishes they brought and a nice little goodie bag of all the “treat” food too.  Get it out of your house so the next day won’t roll over into another indulgence.  I buy inexpensive to go containers and recycle the grocery bags to make it nice and easy to share the leftovers.  Of course keep the veggies and fruit…lol.  

 

These 9 tips can help you stay on track at a BBQ.  It’s really about making a conscious decision to make good choices.  That being said.  If you decided to just dive in head first and completely indulge the entire day…well enjoy it!  No guilt, no self judgement.  Just make sure you get right back on track the next day.  Don’t let it roll over into multiple days before you decide to come back to the plan.  

Hold yourself accountable to the TRIBE.  Hop off Facebook and check in with the group. Check in with your Team Fit coach to get motivated and refocused. That what they are here for!


Resources
Protein, weight management, and satiety1,2,3,4.Douglas Paddon-Jones, Eric Westman, Richard D Mattes, Robert R Wolfe, Arne Astrup, and Margriet Westerterp-Plantenga.© 2008 American Society for Clinical Nutrition Read more!

Real Nutrition Wins the Race

by guest contributor: Gisela Bouvier, MBA, RDN, LDN – Team Fit Registered Dietitian

We’ve all heard of the Atkins Diet, South Beach Diet, Lemonade Diet, HCG Diet, Paleo Diet, Dukan Diet, IIFYM – the list goes on and on. What do all of these diets have in common?... They are all about restricting calories or eliminating a food group. Is that realistic for you? For most people these diets may work at first, but they are not sustainable and they are not realistic for our busy everyday lives as working women, busy moms, and goal digging individuals. What are these diets you ask? They are a whole mess of just plain bologna!

So how exactly do we achieve weight loss goals and weight maintenance you ask, well let me put it this way… you have to EAT! Yes that’s right, you have to eat. Good health comes from real nutrition and real nutrition comes from eating quality proteins – both lean animal proteins and plant based proteins - complex carbohydrates, fruits, vegetables, and good fats – yes fats are included too! You cannot achieve or sustain weight loss if you are not fueling your body correctly.

Many people preach or focus on calorie counting as a form of weight loss. However, it is not about the quantity of calories you are consuming, but the quality of calories you are consuming. Calories are our form of energy – they are how we nourish and fuel our bodies. Focusing on calorie counting as a form of weight loss can actually work against us in achieving health and weight loss goals.

Restricting calories, particularly fat calories, means nothing in long-term weight loss and increase in health benefits. In a study published in the New England Journal of Medicine (Samaha, 2003), it was found that a low-carbohydrate diet allowed for significantly more weight loss in a 6-month trial, compared to a low-fat and low-calorie diet in obese individuals. And what do they mean by low-carbohydrate diet you ask? A low-carb diet in avoiding consumption of simple sugar carbohydrates with no fiber that when consumed in excess are stored as fat, making us gain weight. Now this is not to be confused with the bogus of low-carb Atkins diet or Paleo diet in which they are eliminating whole grain carbohydrates that are essential to our health.

So what do we need to remember?

-       Don’t fall into the Fad Diet trend.

-       Include lean animal proteins, plant based proteins, veggies, fruits, complex carbohydrates (such as quinoa, wild rice, barley, legumes, and faro), and good fats (such as nuts, seeds, avocado, and coconut).

-       Health is 80% nutrition and 20% activity – make sure to exercise!

-       Don’t count calories, count nutrients! (Tip: The richer the color, the greater the nutrients.)

-       Eat intuitively – eat and fuel your body when you’re hungry, don’t eat when you’re not.

-       And most importantly, EAT – eat the right foods for weight loss, weight maintenance, and a happy healthy life <3 

 

Read to find the perfect balance?

References:

Samaha, FF et al. A low-carbohydrate as compared with a low-fat diet in severe obesity. New England Journal of Medicine, 2003.

Healthy Eating Plate (2016). Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/

Yes, Your "Diet" is Making Your Gain Weight

Healthy Eating vs Dieting

Most people think of healthy eating as a “diet”.  That really couldn’t be farther from the truth."DIETING CAN MAKE YOU FAT". The vast majority of dieters eventually go back to their pre-diet weight or become heavier than they were before. Most people who start dieting will continue to do so, on and off, for the rest of their lives. If a range of foods is designated as forbidden, dieters feel guilty if they wander to these foods, which makes them feel worse about themselves. Dieting makes food the enemy, not a source of sustenance and well-being/fuel. So-called yo-yo dieting is bad for your health, your energy levels and ultimately your inner peace.  If you suddenly reduce your food intake, your body, because it is designed for survival, will slow down your metabolic rate in order to store energy more efficiently. This is why people on a diet crave snacks like chocolate, which gives a quick boost to their energy levels, and why weight loss slows down dramatically after the first couple of weeks.

"Dieting" also is associated with increased food preoccupation, binge eating, and eating in the absence of hunger.  Furthermore, dieting appears to be causally linked to both obesity and eating disorders (Haines & Neumark-Sztainer 2006). A large 3-year study that found that dieting is the most important predictor of new eating disorders (Patton et al 1999). 

Healthy eating, also called "clean eating" doesn’t cut out food groups, deprive you of the calories needed to sustain your energy or have you eating shakes and bars all day.  Healthy eating is about making good choices in the foods you put into your body.  It’s about balance.  And it’s about sustainability. Women respond well to clean eating and can sustain the habits they learn for a lifetime while eating the foods they enjoy and not depriving themselves. 

 I like to use the analogy of a car when discussing nutrition.  Think of food as fuel for your body. Are you fueling up with super unleaded or regular?  The types of food you eat are a good place to start when creating a life of wellness.  Avoid highly processed foods with added sugar and preservatives.  Choose lean protein, complex carbohydrates, fruits, vegetables and healthy fats.  This means shopping the outside aisles of your grocery store.  Prepackaged food like frozen dinners and boxed/canned meals will be loaded with added sugar, high quantities of sodium, hydrogenated oils and preservatives.  Continue to follow this blog to learn more about each of the different food groups and how they effect your overall wellbeing.

Continuing with the car analogy…if your running on E all the time you're not going to be using the fuel efficiently.  Your gas milage goes up when you eat smaller more frequent meals.  Skipping meals is one of fastest ways to slow down your metabolism.  When you skip meals, especially breakfast, your body begins to store fat and use muscle for energy.  You begin to crave those high fat high sugar foods because your body is depleted of it glycogen store.  I’m pretty sure none of us want that!  Team Fit’s meal plans have you eating well balanced smaller meals every 2 1/2 - 3 hours.  This will stabilize blood sugar and help to burn fat and build muscle.  There are so many benefits to eating every 2 1/2 - 3 hours.  Here are just a few:

  • Stabilize your blood sugar

  • Burn Fat

  • Build Muscle

  • Better Focus

  • Happier Mood

  • Improved Sleep

Now lets discuss why most Americans choose processed food and skip meals.  It’s lack of preparation.  We all run around with kids, jobs and responsibilities that keep us very busy.  So we

 go to a drive though and grab something fast and on the go.  Maybe we stop and pick up a pizza on the way home.  Life is busy.  But that doesn’t mean you should be sacrificing your health.  Our busy lives put enough stress on our bodies we don’t need to be adding to that with poor diet.  We need to create our own convenience by taking some time up front to prep for a few days.  

We pride ourselves on teaching our women HOW to create meals that work for their busy lifestyles as moms, business professionals, traveling professionals and on vacations. Our online social media group provides a "THINK TANK" where women training with us share ideas, recipes, and solutions based on the principles we teach them! You can try to count calories or "fit it into your macros" in the airport, on the beach, at work or the ball park with your kids, its just not fun, or sustainable.  

If you want real, sustainable meal plans that are easy to follow, designed to work around YOUR busy life, whole foods based, created by an all female team of Nutritionists and Dietitians, thats who we are and what we do. We've got you covered ladies....STOP dieting and START eating healthy so that YOU can learn, live and love your body! 

Ladies if you are ready to commit to shifting your lifestyle and learning from some of the SAVVIEST women around, email us your goals and we'll come up with a game plan for you: teamfitgirl@gmail.com

In our next blog, we will dive into and discuss some of the more "popular" diets on the market, IIFYM, Low Carb, Counting Calories/Points. 

April is a Certified Nutritionist and Published Author, founder and creator of New Normal Lifestyle

Patton, G. C., et al. (1999). Onset of adolescent eating disorders: population based cohort study over 3 years. British Medical Journal, 318:765-768. [Free Full Text http://www.bmj.com/content/318/7186/765?view=long&pmid=10082698 ].

 

How Having a Fit Tribe Helps You Hit Your Goals Faster

Over the last 10 years of my life, I found that using the “group” method of motivation was a really helpful tool for me and has proved to be for the thousands of women we've coached through the Team Fit programs. We are always curious as to how women find us and why they choose to work with us, the response is overwhelmingly the idea of having a dedicated coach and a community around them of other like minded women to support them in their fitness journey. There’s something about having a common goal with several other women that can really keep you on track and get you excited to reach your own goal while you help them do the same. We call it our fit-tribe. 

Here are a few of the reasons that group motivation is so effective (for me) and maybe they will be for you too!

1. Groups are so dynamic and exciting! It feels really good to join with other women who are excited about their fitness journey, goals, and the share the same vision and enthusiasm! Excitement and encouragement multiply quickly when you add in other enthusiastic people. You immediately feel part of something bigger than just yourself and your own goals, and it instantly becomes NOT all about you...despite the fact that you are reaching personal goals, and thats refreshing.  I’m not trying to turn your world upside down if your momma told you it IS all about you, but lets look at the positive side of what having a support system can do for you while your in pursuit of some individual goals. When your by yourself, it can be hard to get back on track if you miss a few days, fall off track or downright just sit on the couch having a pity party. If you're flying solo...you are the one that has to say to yourself "suck it up buttercup" and actually get yourself back in the game. When you have a dedicated coach, as our women do here in Team Fit, your coach gets to know you and whats considered "normal" for you. When your coach senses something may be "off" she's going to reach out. Your friends on the support page (private social media group) are constantly posting their wins, successes, motivation and you can't hide from it. Its much easier to get back on the band wagon when you recognize that everyone has struggles, and you can stop feeling sorry for yourself and join the women on a mission who refuse to allow excuses into their journey.  With my Fit Journey, there were always days that I felt like quitting, but when I'd see my friend and now Coach, Chantel Schultz posting about her workouts and healthy meals that day...I'd snapped out of my "poor me" phase and stayed focused. Sometimes it's because I'm competitive and I didn't want to loose my edge, but really she inspired me because at the end of the day, she was just as busy as I was, was running kids all over town like I was, and my excuses were just bullshit in my own head. Isn't that what friends are for...she didn't even have to tell me that, her posts made me tell myself that! 

 

2. You get exposed to new ideas: Groups are an excellent way to gain new insight or tips into whats working for other women and how they may be able to help you. I love seeing the posts in the Team Fit Group page, of how women come up with creative ways to food prep and use baby bottles as shaker cups when they can't find a clean one.  A few of the ladies were totally serious when they posted in the group page asking "does anyone else have an issue with camel toe and certain yoga pants while working out?". To "outsiders" that may sound like the most ridiculous question ever, but to your Fit-Tribe, its legit, and quite honestly a real problem. The community from is incredibly active, the comments and laughter rolled, but as a Coach for the last 12 years, I had an answer for these ladies, recorded and posted it in the group. I won't leave you hanging, so here's YOUR free FIT-TIP, ladies wear a panty liner and wallah camel toe be gone! Ok back to groups...they are a great way to get tips from others who are more experienced than you and a way for you to share your own knowledge of what does (or doesn’t) work. We have clients all over the world, and coaches all across the US and now Switzerland that are all part of this online community...you can imagine the differences, ideas and knowledge flowing through the group! 

 

3. Accountability: Groups can bring a big dose of accountability . Accountability for many is the single most powerful tool for improvement and it will get you up and moving when nothing else can. How do you put accountability with fitness? Simply, it’s bringing others on the journey with you.  It means you can experience the challenges of losing weight, being post-partum, training for a competition, preparing for your wedding, or just getting healthy and strong together. There is power in accountability because you know others are watching you and they actually care about your success. Everyone needs cheerleaders in their lives to help them achieve goals that they just, frankly, wouldn’t do by themselves. People need people. In fact, the more public you are about your fitness goals, the greater chance you have of reaching them. We encourage our Team Fit Ladies to to set a goal. The women that have the most success are those that set specific goals to work towards. Some come to us being post partum and want to regain their bodies, energy and feel sexy again after having kids, others come to us seeking weight loss/toning up for their wedding, a reunion or vacation. If women don't have a specific goal, we offer a 10 week photo shoot prep goal, fitness competition prep goal, obstacle course goal, or simply LIFE and being healthy as a goal. We encourage our women to post about thier fitness goals and journey on social media, typically resulting in friends and family rooting for their success. Others invite friends and family to join in on their fitness journey, creating instant accountability partners! The women who follow our programs have instant accountability and a support group.  Its a Tribe of women on a similar path in life, that get each-other, life each-other up, motivate , encourage, and inspire one another. Having an accountability partner can make all the difference for you!

 

4. Connections and Friendships. Sharing the same passions on a regular basis is a great way to deepen friendships and strengthen existing bonds. And as fun as it is to make progress on your goals with existing friends, groups are also a good way to meet new people, new friends and lifelong bonds. If you don’t happen to have any current friends with that particular common interest, such as reaching health and fitness goals, finding a community that can support you is crucial. The best part about being a coach and over seeing this Team Fit community, is seeing women who are complete strangers before starting our program become great friends, forged through their interactions on the community support page. They comment on each others progress pics, lift each other up and relate to each other! When I decided to do my first fitness competition back in 2007, my family had no clue what it was nor did they think prancing around in a bikini on a stage with stripper shoes on was something I needed to do as a recent accomplished MBA graduate. They quite simply didn't understand the industry or the competition.  I competed alone, my husband traveled with me to the show, layered on coats of spray tan and I stood by myself backstage while groups of other women congregated and made me feel like a complete outsider. I could have used a fit tribe, but they simply didn't exist. I vowed to never go it alone again and if/when I created my own Fitness Team, I'd always include women and bring as many along on the journey as possible. The absolute best part of Team Fit, aside from the world class training programs, are the friendships that are forged across the globe from the women that feel a common bond by working toward similar goals, facing similar challenges and locking arms to embrace  the journey together.

Whatever your Fitness and wellness goals may be, I'd encourage you to find a group of like minded people that will support you, motivate you and keep you accountable! We've created a fit tribe here at Team Fit thats sweeping the globe and giving women a new way to stay motivated and accountable in pursuit if their fitness goals. You should join us...I think the more you dig on Team Fit, the more you'd fall in love! 

 

Getting started is simple, just email us your goals, and we'll match you up with an ambassador coach to help you take next steps!