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Welcome to our Weekly Edition
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1. Weekly Survey: Next Survey Coming January 2008
2. Survey Results: Holiday Fitness Routines - Stick To It!
3. Article of the Week: Abdominals
4. Healthy Recipe: Fajita Chips
Weekly Survey
Thanks to everyone who responded to our surveys this year. The feedback from our readers has been great!
We’ll be taking the rest of the year off for the surveys, but they will be resuming after the first of the new year.
Ornament
Weekly Survey
Holiday Fitness Routines - Stick to It!
Here are the Survey Results!
Some people love this time of year, some people hate it. One thing is for sure - schedules get hectic and for many, the first thing to go is the trip to the weight room or treadmill. Thanks for taking a minute to respond to the survey and share your tips for continued success in your fitness goals during the holidays.
The overwhelming majority of responses cite not wanting to lose ground on their fitness goals as their biggest motivator for getting through the holidays with minimal impact on their fitness. One person said, “I know from experience how guilty I feel when I forego a workout and how much better I feel when I just put one foot in front of the other and complete my workout as normal. Why punish myself???? Just do it!”
Holiday
The biggest challenge is all of the holiday food at work and at home. Many say it’s hard to stay on their nutrition plan because of all of the food that is offered. Some will give themselves a break and some exercise longer to balance the extra calories. One response stated, “I am around people that are NOT on a food plan and that are 
having fun enjoying the holidays. It’s difficult to explain to them why I choose to not indulge and when I do they say hooray…weird and frustrating at the same time. I end up working a bit harder.” Another is clear in their message by saying, “I have asked my coworkers to leave the treats at their desk instead of in the kitchen and I also told family and friends that I could not accept any food gifts this year because I will not allow it in my home.” For those who let themselves indulge a bit, they say, “My nutrition plan wavers a bit during the holidays but I do the best I can and never abandon good eating habits just because I ate a holiday cookie or two.” Another response was “I allow myself a few cheats here and there, but try to keep it all in moderation”.
Responses were really encouraging for advice to share:
“Even if you can’t get your normal hr. in at least try to do 2 cycles of 20-30 min. in the same day”
“If you slip up, get back on track WITHOUT BEATING YOURSELF UP ABOUT IT.”
“I love the chocolate Parrillo bars cut into small pieces to snack on instead of the Christmas fudge.”
“Enjoy the holidays and the parties but don’t go way overboard. Do a cardio session or two extra and put a little more effort in your resistance training following the parties.”
“If you have to make a holiday dish or treat, make something you really don’t care for. The temptation will be less.”
“Everything in moderation and stick to your workout schedule.”
“Stick with it, even when you don’t “feel it”… It does work… You need to work your plan.”
“Live your life… Eat as clean as you can. You see, there is no bad food, just bad consequences.”
“Stick to your goals they are worth it in the long run because ultimately you are worth it and that is what is really important”.
“I need to be a role model for my clients.”
“During the holidays I just keep going and putting one foot in front of the other and doing the next thing that I know will make me feel much better about myself which is keeping up with my early morning workouts and trying to stay on the best nutritional plan as possible. I know from experience how crummy I feel when I eat too much sweet holiday stuff. So when I’m tempted, I eat a small bit and wait a few minutes and I’m always satisfied and able to walk away without wanting any more (most of the time). For me, the saying “my eyes are bigger than my stomach” is soooo true. Remember, just because you ate a cookie or two doesn’t mean you have to eat the whole dozen and forego your workouts until the new year!!! Put the plate down and when you’re hungry again make your next meal healthy. Keep going! We’re not perfect! Putting on 1 or 2 lbs is better than putting on 10 or 20 lbs!!! Or you could do the alternative and hide in your house with your dumbbells until the holidays are over? Let’s see…..hide with dumbbells or do the best I can and enjoy a cookie or two???? Hmmmmm??? Happy Holidays!”
“don’t eat the goodies”
“Staying consistent with workouts and nutrition is critical during the holidays. You will be so glad that you stayed on track when you don’t have to work on losing extra pounds from altering your routine. It is possible to enjoy the holidays, and enjoy some of the extra treats, just be really picky about what treats you decide to eat, enjoy them, but use moderation.”
“As a trainer, I always tell my clients to remember that Christmas is only one day and shouldn’t disrupt your exercise. After all, exercise is not optional, those calorie laden treats are. And if you can make it through the holiday season without breaking the caloric bank, then you can make it through anything!”
“it’s just another day and if something comes up that day get up early…. that easy”
“Involve your friends and family in your exercise routine - there is strength in numbers, and everyone needs motivation from time to time”
“Don’t change.”
Thanks again to all of you who responded with the great advice! Hopefully some of you will find something useful here to use during the next few weeks of celebration. We’ll be taking a break from our surveys until the first of the year. Happy Holidays to All!
Article of the Week: Abdominals
This is an interesting subject because there are so many questions about how to achieve that nice chiseled look. Let’s start by saying that your diet is one of the most important parts in developing the abdominal area, following a good nutrition program will give your body nutrients that it needs to be efficient. There are other contributing factors that you will need to practice besides a good balanced nutritional plan: aerobics is just as important when it comes to your abdominal area. Remember aerobics help you burn fat, increase your conditioning and increase your capillary density. Aerobics should be done at a minimum three times weekly and up to seven times weekly, it all depends on the goals that you set on your program. Resistance training is another way to develop your abdominal area, aerobics and resistance training is totally two different things. Resistance training helps you burn fat continuously because of the muscle density that you build while training. These are all things we should consider when it comes to building nice chiseled abdominals because they all contribute and assist the abdominal area.
Situps
We get lots of questions on abdominal frequency, just remember that we treat abdominals like any other muscle, we train it with intensity and frequency. Many studies show that training abdominals everyday has a benefit because it’s an endurance muscle. I would suggest putting it in a routine along with your weight training program and would suggest training them anywhere between 2-4 times weekly. Keep your abdominal program interesting by switching it up frequently changing with different angles and repetition ranges. Remember to show some discipline by being consistent and the results should turn out in no time.
ParrilloZone.com Healthy Recipes
Healthy Recipe: Fajita Chips
1 package low-fat or fat free fajita shells
1 tsp. CapTri®
Chips
In a non-stick skillet place 1 tsp. CapTri®. Place on a medium-high burner, and heat the oil. Place one shell in the skillet and cook about 2-3 min. per side. Cut into several triangle-shaped chips. Place in a bowl and serve. Process as many shells as desired.
To your health,
The Team at Parrillo Performance
Parrillo Performance
p. (800) 344-3404
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