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Subscribe to this list via RSS Blog posts tagged in Nutrition Tips

Posted by on in General
Fuel Your Body - A Nutrition Series

Join Monica Garrett - Licensed Dietition - For a 4-week Series - Starting May 21st on Thursdays from 6-7PM - Nutrition is the foundation of a healthy lifestyle and this course will teach you what you need to know to keep healthy!


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Cardinals Fitness Tip of the Week: Healthy During the Holidays

Cardinals Fitness Tip of the Week: Staying Healthy During the Holidays



The holiday season is rapidly approaching, and now more than ever you need to be prepared to guard the fitness goals you have worked so hard for. With Halloween and unlimited bowls of candy just around the corner you need to approach this holiday with a plan. Here are some good tips to help you stay healthy during the holidays.

Out of Sight, Out of Mind


This week as you’re buying huge bags of chocolate M&M’s and bat-shaped gummies begin to formulate a plan on where you are going to put all these treats. The best place is somewhere out of sight, out of mind. If you take that candy and dump it all into a bowl a week before Halloween, it’s a pretty sure guarantee that you will be eating most of that candy in little “snacks” as you walk by before any of the kids get to it. Those small little snacky trips add up to quickly become many excess calories that will accelerate weight gain during the holiday season.

Substitute Snacking


A great Idea to prevent excess unhealthy candy calories is replacing the candy in the bowls around the house with healthy alternatives. A good idea is filling a bowl with mandarin oranges or unsalted almonds to keep snacking light and healthy. This makes reaching for a snack as you’re walking around your house something that you can feel good about, and that can bring you closer to your goals. There are also several great recipes with different protein bars (such as the Quest protein bars) that can help you make great little snacks that are high in protein and fiber. Even little candies like Jolly Ranchers can be a good substitute snack. At only 25 calories a piece, and long lasting flavor, they make a decent choice to keep around the house.

Consider the Cost


Here are a few facts to help you avoid the candy grabbing mindset this holiday season:

  1. 1 handful of peanut M&M’s = 50 Burpees
  2. 1 handful of Swedish fish = 200 jumping jacks
  3. 4 Oreo cookies= 2 fifty-yard sprints
  4. 1 Kit-kat bar= 125 situps
  5. 1 Hersheys bar= 200 pushups
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Cardinal's Fitness Tip of the Week: Setting Goals


 Many people today have made their health a priority. They come to classes for good reason- to get in or stay in shape- but many lack a clear direction for a specific goal that they are trying to accomplish. There are several steps involved in accomplishing a goal, the first of which is choosing one. 


Be Specific


"If you aim at nothing you'll hit it every time" - Zig Ziglar

Goals need to be specific. If your goal was to "lose some weight" how would you ever know when you had lost enough, or the quality of your weight loss? You could just decide to "lose weight" and starve yourself while staring at the scale until the number gets smaller, but a large portion of your weight loss would be muscle lost, which doesn't help you in the long term. A better goal to set would be to "lose 10 lbs of fat by July 2015." This goal is better in that it is specific. Not only are you clarifying the type of weight you want to lose, but you are also setting a deadline that is both reasonable and motivating. 


Set Smaller Goals Along the Way


How do you eat an elephant? One bite at a time. 

If your long-term goal is to lose 100 lbs it is better to focus on 10 lb increments than always thinking about the daunting triple-digit weight loss goal. These smaller goals help you keep your eye on the big prize, while letting yourself enjoy the small rewards that accumulate during the journey. Instead of being discouraged that you have 90lbs left, be encouraged that you lost 10! That is a milestone that is worth celebrating. This will also encourage you to slow down, you're just trying to lose 10 for now, best to take it slow and make sure its quality fat loss. According to research, slower is better. If you drop 10 lbs in a week you're much more likely to put it right back on the next week than if you lost it over the course of a month. 


Focus on Learning


Those who forget the mistakes of the past are doomed to repeat them

There are so many who do whatever it takes to lose weight, and in their tenacity they forget that weight loss isn't the goal, fat loss initially and then weight maintenance are the two things that will matter in the long run. If you lose musle mass, your weight loss wont be as aesthetically pleasing, and will be harder to maintain. Plus, regaining that muscle after will make your process even more difficult! Fat loss is what you are after, not just weight loss.

Then there's what comes after the fat loss, weight maintenance. So many people know how to lose weight, but so few people are able to keep it off. Don't jump onto another fad diet or crazy exercise regimen! Before you decide to kill yourself with hours on the treadmill or multiple workouts a day or extremely low calories for quick weight loss, look at whether or not those actions will be maintainable. Learn from what you already know about yourself, if you know that you will be able to go hard for 2 months, but have a history of burning out, don't do that! Decide instead to set a reasonable and maintainable exercise level, say two or three times a week. That way you can create a habit and maintain it once you have reached your goal. Similarly,don't go and drastically cut down your calories! There are many diets today that advocate this for quick weight loss, and guess what, it works! For a month or so. Your body cannot operate on extremely low calories, and often times it will actually do the opposite of what you want. You will lower your calories so much and for so long that your body thinks you are starving it! So, as a survival mechanism, it will begin to store fat so that it wont starve. Set dietary goals that are maintainable, otherwise you will likely bounce back when you are reintroduced to your normal eating habits. 


A HUGE part of reaching your goals is nutrition. If you want your results to last you must have some idea of what you should eat, and why. There is so much confusion on the internet and in print about what you should and shouldn't eat. One day milk is good, the next day it is bad, one day you should eat whole grains, the next you shouldn't ever eat wheat products. It is impossible to keep up, and very difficult even to begin to find trustworthy information. At Cardinal's we care about our clients, we want the goals you reach here to stick with you throughout your life. We now have a Registered Dietitian on staff, who is eager to help you not only reach your goals, but increase your understanding of what proper nutrition looks like, which will increase your possibilities of maintaining your success long-term. 

monica-garrett Interested in Nutrition Counseling?
Click here to contact our Registered Dietitian
Monica Garrett, M.S, R.D., L.D.
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Posted by on in Classes
Women's EZ Fit Camp!

Women's EZ FIT Camp!


September 9th-October 16th, 2014


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