On January 2, millions of people begin the annual ritual of New Year's Resolutions. Memberships at health clubs and diet programs soar in the following weeks. Sales of chocolate and alcohol decline, replaced by healthier food and drink. "Time for a new beginning" is the message promoted by news media.

Yet despite all this hype, most people will fail at their resolutions. By February 2, most New Year's resolutions will be no more than a dim memory. How can such apparently strong determination fizzle out so quickly? What can we do to increase the likelihood that our desire for change will translate into permanent positive change?

Let's first examine the psychology of the New Year's Resolution. During the month of December people tend to overindulge in eating, drinking, spending money and neglecting exercise. Rather than moderate these behaviors, we promise ourselves that after the holiday season is over, we will definitely take control.  We'll get a personal trainer, look into a fat loss program, tighten the belt.   In the meantime, we give ourselves permission to overindulge without guilt.

Our resolve is at its peak when we feel full, drunk, or broke. It's easy to think about going on a diet as we groan from a bloating holiday meal. It's no problem to plan to quit smoking when we've just had a cigarette and replenished our nicotine level. At this point we feel confident about our New Year's resolutions because we have not yet confronted any prolonged physical deprivation or discomfort.

In early January, we are often so sick of rich food and drinks, and feeling so sluggish from lack of vigorous physical activity, that it's not difficult to abstain from overindulgence. In fact, some people look forward to more structure and discipline in their lives. However, a few weeks into the new discipline, our appetites have returned, and we start to feel deprived. If we haven't gotten the results we want, we are at risk for reverting back to old behaviors.

Soon we start rationalizing that this is not a good time of year, what with cold weather and our numerous obligations. When spring comes, we'll really get into shape. Thus, we make another promise to ourselves, and, now free of guilt, put off habit change for another few months. Chances are that when spring arrives, we will have another temporary surge of motivation, only to abandon it within a few weeks.

Why do people abandon their resolutions? One reason is that we become discouraged when results don't come quickly enough, or when we find that we are not necessarily happier because of them. Behavioral change requires sustained effort and commitment. It is also typically accompanied by some physical discomfort. For example, reducing food, alcohol or nicotine intake from a level to which you have become accustomed, results in cravings. Forcing yourself to get off your cozy chair to exercise is often difficult when you're tired. And of course, it's easy to procrastinate until tomorrow, so that you can rationalize not disciplining yourself today.

Therefore, if you are going to make New Year's resolutions this year, be sure you are ready for the challenge. Here are some tips to maximize your success and how Pilates1901 can help you realize your fitness goals once and for all....

Examine your motivation for change.

Are you just feeling full and bloated at this moment? Do you have a hangover from last night? Did your last cigarette give you have a hacking cough? Or is there a more enduring reason for your desire to change? If you can't think of a better reason than the fact that you're uncomfortable at this moment, then you're better off not making promises to yourself that you probably won't keep. However, if you are realistic and accept the responsibility of discipline required for change, your motivation will be sustained long after the discomfort from over-indulgence has passed.   That is the time to pick up the phone and call us.  913 499 7510.

Set realistic goals.

Habits and behaviors that are changed gradually have a greater chance of success.  Our LSS Fat Loss Program is successful because you have your own PERSONAL COACH to help you set realistic goals and make the necessary changes to get them.  Your coach is your educator, your motivator, and your cheerleader.... but most of all, she is your trainer- with one goal in mind: Your success.

Focus on the behavioral change more than on the goal.

For example, if you decide to control your eating, your goal for the day is not to lose a specific number of pounds, but to stick to your program.  We teach our clients how to make better choices with our LSS Educational Workshop series and our online nutrition program.  There's nothing like feeling better to keep you focused on looking better.  You've got to feel it to keep the goal foremost in mind! 

Learn to redefine physical sensations of discomfort.

Whenever we interpret change as restriction we are coming from a place of no power.  Your coach will help you take a good look at the rewards of regular workouts plus the intense energy boost from a personalize nutrition program detailed with your particular needs in mind.  The first organ we will address in your program is your mind!

Make tasks non-negotiable.

People who are most successful at implementing such changes are those who make their tasks non-negotiable.   Your coach will hold you accountable to the goals you have set for yourself.  This may sound intimidating at first, but you'll soon find this attention is integral to your success.  Your results are guaranteed!  IF YOU DO WHAT WE SAY.  Why shouldn't you be one of the successful fat loss fighters like so many of our other clients????

Allow for imperfection.

We know that no one is exactly on target all the time. In fact you should expect to be human every now and then. If you give in to temptation, we won't let you use this as an excuse to abandon the whole program. We learn from our mistakes and move on....immediately.  That's life.

Do it now.

If you're waiting for a more convenient time to begin behavioral change, it won't happen. It's almost never convenient to change ingrained habits. Now is just as convenient as any time. Our next session of the LSS Fat Loss Program begins Saturday, January 23rd but if you sign up before then you can experience all the benefits of this remarkable program at 2009 rates!  This offer won't last long, so don't delay.  Start your life transformation today!

Because we don't just change bodies.  We change lives.   913 499 7510.

IF YOU NEED MORE PROOF, JUST LISTEN TO DEBI OUR FIRST PLACE WINNER!

DR KATZ'S RECIPE FOR SUCCESS: HOLIDAY EGGNOG THAT WON'T BLOW YOUR DIET...

Serves 6 (about 100 calories each serving)

• 6 cups skim milk
• 1 cup egg substitute
• 1/2 cup nonfat powdered milk
• 6 Tbsp. sugar
• 2 tsp. vanilla extract
• 2 tsp. rum extract
• Ground nutmeg or cinnamon
• Sugar-free whipped topping

This salad gets a flavorful boost from walnuts roasted in tamari, a soy sauce that adds salty flavor with more character than table salt.
 

Makes 12 servings

• 1 tablespoon tamari
• 2 teaspoons molasses
• Salt and freshly ground pepper
• Pinch cayenne pepper
• 1 cup walnut halves
• 1/2 cup apple juice
• 1/2 cup balsamic vinegar
• 3/4 cup dried cherries
• 1 teaspoon extra-virgin olive oil
• 9 ounces mixed full-flavored salad greens such as arugula, frisée, dandelion, and mustard
• 1 small red onion , peeled and thinly sliced
• 1 cup crumbled Stilton cheese  

To make the walnuts, preheat oven to 350°F. In a small bowl, stir tamari, molasses, a pinch of salt, 1/8 teaspoon pepper, and cayenne until blended. Add nuts and toss until coated. With a slotted spoon, transfer walnuts to a wire rack set over a baking sheet and roast about 10 minutes or until browned. Remove from oven and let cool completely on rack. Set aside.

To make the dressing, in a 1-quart saucepan, heat apple juice and vinegar over medium heat until mixture boils. Place cherries in a small bowl. Pour hot juice mixture over cherries; allow cherries to marinate and soften, 30 minutes. Strain juice mixture from cherries into the same saucepan. Heat mixture to boiling; simmer 15 to 17 minutes over medium heat, or until juice mixture is reduced to 1/4 cup. Transfer juice mixture to a small bowl and blend with oil. Set aside to cool completely.

In a large bowl, combine greens, walnuts, red onion, Stilton, 1/4 teaspoon salt, 1/4 teaspoon pepper, and marinated cherries. Whisk dressing just before drizzling over salad. Toss salad gently and briefly to prevent cheese from clumping.

 

*****************************************************************************************************************************************

 

SKILLET BROWNED BROCCOLI AND CAULIFLOWER WITH TOASTED GARLIC

Makes 12 servings

• 1 large head cauliflower , leaves trimmed
• 5 tablespoons extra-virgin olive oil or grapeseed oil
• Salt and freshly ground pepper
• 2 large bunches broccoli , stems peeled
• 2 tablespoons thinly sliced garlic cloves

Preheat oven to 190°F. Slice whole cauliflower from top to bottom into 1-inch-thick slices. Brush both sides of each cauliflower slice with 1 tablespoon olive oil and season with salt and pepper.

Heat a large, well-seasoned cast-iron skillet over a medium flame. Add cauliflower, then weigh it down with a second medium skillet. Cook until well browned, about 3 to 5 minutes. Turn slices over and cook until second side is browned, about 3 minutes. Transfer to a platter and place in oven.

Cut each broccoli stalk into 1-inch-thick slices. Cook in same fashion as cauliflower, making sure to brown both sides of each broccoli slice. Transfer broccoli to the platter after each batch is cooked.

In a small skillet, heat remaining one tablespoon olive oil and add garlic. Cook, stirring, until garlic is lightly browned. Transfer to paper towels to drain, and season with salt and pepper.

Remove cauliflower and broccoli platter from oven. Sprinkle toasted garlic over vegetables and serve hot.

 

*****************************************************************************************************************************************

 

These are just a few great holiday fat busting recipes designed to keep your holidays healthy, festive and extraordinary!  Stay on track by enlisting the help of your personal trainer, keeping up with your cardio workouts, food journal and you can not only maintain but lose weight during the season!

 

Our next LEANER STRONGER SOONER FAT LOSS PROGRAM begins January 23rd.  Call the studio for details!  913 499 7510. 

 

 

 

Be a pal to your friends who are trying to eat healthy and lose fat because the tide doesn’t flow in their direction.  But you can share your weight loss tips  with stocking stuffers that make it easy to eat healthy food.  Stocking stuffers are thoughtful and playful, and the price is right.  They might even be the most used gifts.  Don't worry about finding them in Kansas City.  You can order most of these little wondies online!

How can you help the healthy eaters - actual and aspiring - on your list?  Your Pilates1901 Personal Trainers have some great ideas!   Make it easy for your healthy fat loss friends to eat fruit and vegetables!  The message has been the same for 20 years: Americans should eat 9+ servings of fruit and vegetables a day, but currently we average 4 servings - if you count French fries and potato chips.  That's too bad because not eating fruit and vegetables can make a mere mortal sick over time AND result in a diet full of fat and weight gain!

Pilates1901 and Calorie count.com just made it easier to do the right thing!  Help your loved ones win the battle of the bulge!  Choose from these 25 little gifts.  Stay healthy.  Save time and money.  Reduce aggravation.  Now, that’s a great gift.


Gifts That Keep Produce Fresh

Truth be told, Americans throw their produce in the trash.  Research shows that households chuck 14 percent of the food they buy.  Enough is enough.  Protect your investment with these handy gifts.

Progressive International Lettuce Keeper  (around $12)
One container doubles as a colander and water reservoir with an adjustable vent to regulate air circulation and moisture.  Keeps salad fresh for up to 2 weeks.

Progressive Onion Keeper  ($7.99)
Maintains freshness and eliminates odor from cut onions.  No more stinky iced tea.

Hutzler Garlic Saver, $2.80
Ideal storage conditions for garlic: cool, dark, with good air circulation.

Healthy Harvest Freshness Extender,  $14.66
A pack of two "eggs" that remove ethylene gas to seriously reduce the rate of ripening. Place one in a vegetable crisper drawer and another in an open-air fruit bowl.

Peak Fresh Re-Usable Produce Bags, $6.95
Ten re-usable 10 x 16 inch bags that remove ethylene gas to extend freshness.  You can wash and reuse the bags again and again.

Harold Import Company Avo Saver, $3.98
How can you keep half an avocado?  This gadget slows oxidization for several days (instead of several minutes).

Kalron Lemon/Lime Saver, $3.95
Keeps cut citrus fresh, fragrant and colorful for up to one week.

Hutzler Tomato Saver, $3.89
Keeps cut tomatoes fresh.  No more soggy, wet tomatoes.   

Progressive International Berry Keeper, $7.99
Functions like the Progressive International Lettuce Keeper.  No more moldy berries.  

Evriholder Nana Saver- Banana Saver Clip,  $3.39
Plastic clip slips over a cut banana to keep it fresh longer.

Evriholder Apple Saver, $3.99
Cool gadget slips over a cut apple to keep it from turning brown. 


Gifts That Clean Produce

Unless go organic, then you and your children eat in harmful pesticides and other foreign chemicals along with your produce.  And all produce harbors bacteria.  That's why these gadgets make great little gifts.

Oxo Good Grips Flexible Vegetable Brush, $3.95
Sturdy bristles are easy to hold, easy to clean, and very durable.

OXO Mini Salad and Herb Spinner, $24.99
The best salad spinner in a small size for berries, herbs, or salad for two.  The pump mechanism makes it easy.  Stop wasting paper towels.

Progressive International Set of 4 Chopping Mats, $9.83
These 11 X 15-inch flexible mats keep foods separated.  Bend the mat and slide it straight into the pot.  Dishwasher safe.  Rolls up for storage.

Citrus Magic, Fruit & Veggie Wash, 16 oz, $4.69
Removes water-resistant pesticides, fungicides and waxes from produce.  Proven to be 300% more effective than water alone.  Made of 100% natural ingredients from citrus fruit, corn and coconut.


Gifts That Make Produce Easy to Prepare

Peel, slice, grate, chop, wait for it to cook.  These gadgets keep produce from sucking up your time.

Oxo Good Grips Mini Chopper, $11.99
Makes easy work of chopping garlic, shallots, ginger, chili peppers, nuts, herbs - all the small stuff.  Stays sharp.  Easy to clean.

Leifheit Feel It Stainless Steel Line Peeler, $8.99
Fits perfectly in the palm of your hand. Makes peeling a breeze.

Zyliss Fresh Cut Salad Knife, $3.95
Serrated plastic blade clean cuts leaves to keep them green longer. Lightweight.  Also great for cake and bread.

Microplane Grater/Zester, $11.95
Easy grating for carrots, citrus zest, ginger, and parmesan cheese.  Extremely sharp!  

Zyliss Susi DeLuxe Garlic Press, $14.99
Place the whole clove, skin and all, into the press and squeeze.  Swiss precision.  Easy to clean.

Trudeau Stainless Steel Avocado Slicer/Pit/Rind Removal Tool, $5.99
Easily slices and removes avocado pit and rind.  Eat more avocados for their healthy fats, vitamins, minerals, and creamy taste.

Oxo Steel Mango Splitter, $14.99
Sharp blades easily slice a mango in half leaving nothing behind on the pit.  Eat more mangoes for their antioxidants, vitamins, minerals, fiber, and delicious taste.

Chef'n Sleekstor VeggiSteam Steamer, $11.99
An 8-1/2-inch silicone steamer that won’t scratch pans.  Microwave safe.  Toss that old stainless steel basket.

Norpro 5-1/2-Inch Terra Cotta Garlic Baker, $7.99
Take a fresh garlic bulb, drizzle with olive oil, sprinkle with fresh thyme, bake for 45 minutes, spread on French bread.  Heaven on earth.

Handy Pantry Sprouter Jar w/ Sprouting Strainer Lid, $9.95
Grow nutritious sprouts at home in this one quart glass jar with a plastic strainer lid.  Seeds and instructions are included.

AND DON'T FORGET THE BEST GIFT OF ALL THIS CHRISTMAS!  Give your friends and family a FAT LOSS PASS to Pilates1901!  Good for  Personal Training, our Leaner Stronger Sooner Fat Loss Program, Pilates Classes or Workshops!  Call 913 499 7510 to get yours today!

If the consequences of nighttime eating can be troublesome, particularly for people who are overweight, can eating earlier in the day make a difference to your weight loss?  Among American women, breakfast eaters are more likely to have a healthy weight than women who don't eat a morning meal. Champion breakfasters (in comparison to breakfast avoiders) have better nutrient profiles, tend to exercise more and are more apt to report that they try to control their weight.

Consider the possibility that breakfast might influence the rest of the day's eating choices. A psychologist at the University of Texas recently found, in a study of 867 normal-weight volunteers, that as the day progressed, the time between eating got shorter while the calories per eating session increased. Interestingly, people who ate the most in the morning consumed fewer calories overall compared with those who did most of their eating in the evening.  Maybe your fat loss trainer knows what she is talking about after all?

I'm starting to better understand the pitfalls of my own evening munchies. While a small bowl of frozen yogurt is a perfectly reasonable nighttime snack, during particularly stressful times (including the very holidays I love) I'm more likely to pop a few extra treats, like some of that delectable fudge a colleague has given me, without really thinking about what it's doing to your weight loss....

And on those nights that the yogurt just doesn't do it, I am more vulnerable. If you suspect that your own nighttime eating pattern may be a problem, consider your snack choices carefully and, if you don't already do so, eat a hearty breakfast. I could certainly benefit from eating less at night, which would probably help me wake up hungrier... Which is great because I love cereal, too!