5 Tips to Enjoy Game Day While Staying on Track

1. Prioritize, prioritize, prioritize

I know — it all looks so good. But you can’t eat it all, so it’s time to set priorities. First tip – BYOD – Bring Your Own Dish that you know is healthier. Check out this amazing list of Football Food recipe ideas!

Then when looking at the spread, seek out the healthy game day snacks — those that are vegetable-based, low in fat, and high in fiber. Look for lean proteins that will help you feel full, so you’re less tempted by the high-calorie snacks.

And you don’t have to deny yourself a cheesy treat or decadent dessert. Just choose the one or two indulgences you just can’t live without and leave it at that.

2. Don’t forget to drink water

Staying hydrated is your best defense against mindless eating (and can even help prevent a hangover), so if you’re drinking beer, wine, or anything else alcoholic, make sure you drink water first then alternate every alcoholic beverage with a large glass of water.

Drinking all that water keeps your belly full and keeps your hands busy instead of mindlessly grabbing all the munchies lying in front of you just because they’re there.

3. Instead of reaching for a snack, make a plate

Most of us think we overeat when the food is really good, or when we’re feeling especially hungry.

But the fact is, the biggest cause of overeating is not paying attention!

That’s especially true when you’re watching TV: A handful of chips and guacamole here, a chicken wing or two there — and without realizing it, you’ve consumed several hundred calories without even enjoying your food, let alone feeling full or satisfied.

So when you reach for the finger foods, pay attention, set them on a plate, and eat from there.

Putting your food on a plate is a simple way to know how much you’re eating, and to help you pace yourself so that you don’t overdo it.

Keep your eyes on the prize and don’t let your fingers do the walking.

4. “Veggie-fy” your chips ‘n’ dip

Nothing goes together with football like a crunchy plate of chips and a creamy dip.

But instead of the usual, try swapping regular chips with a vegetable instead.

Because let’s be honest, what you like about the chip is its crunch and the fact that it’s the vehicle to enjoy those delicious dips.

So swap out a handful of regular potato chips for carrot sticks to scoop up your favorite dip and you’ll see that you’ll still get all the flavor and crunchy satisfaction you want!

And don’t forget to veggie-fy your dips as well. Opt for salsa (which has around four calories per tablespoon) rather than a cream cheese- or mayonnaise-based dip — those can pack over 10 times more calories than salsa.

5. Go topless …with your sub 😉

Even small, six-inch subs are a foot-long helping of bread when you count both sides of the sandwich.

By taking off just the top half of bread, you’re saving nearly 100 calories — about the same as a bottle of light beer.

Remember what I said about choosing your treats?

This is an easy way to be smart about enjoying game day food without having to tell yourself “no.” That’s why I always tell my clients: “An open face is a happy face!”

My goal is for you to have a great time watching the game, whether you’re out at a party or having friends over to your house. You can enjoy the action, the great company, and yes, even the game day snacks — without overdoing it!

I wanted to share this Stay Healthy nutrition PDF with you to help during this uncertain time. It has tips for eating at home, meal planning, and more.

My mission is to help as many people as possible whether or not you are in my private accountability groups on investing in my fitness programs and nutrition tools. I hope you find some helpful tools in here!

Click this link to download the PDF

HELLO!

I am honored that you have turned to me for some inspiration for at home workouts! It’s pretty crazy that I have completely transformed my mind and my body through working out at home using minimal equipment! All I do is walk downstairs to my basement workout area, press play, and follow along! It is SO simple and takes all of the thinking right out of it. I want to share these amazing resources with you so you can still be crushing some workouts from home!

Please start with watching the welcome video so you can have a better understanding of WHERE these workouts come from and how I utilize them. The second link is a little glimpse into our meal plans that we use along with these programs. If interested, I can even send you over one sample meal plan, too!

I have given you 8 different sample workouts of ALL different workout genres below that are free forever. I hope you enjoy them and leave your mind at ease knowing you are in the safety of your own home away from all outside germs!!

In addition, with schools out as of March 13, 2020 and no formal recess or P.E., I hope you’ll use these workouts to make family fitness fun and a part of your daily routine with our free selection of Beachbody Kids Workouts from Beachbody celebrity trainers Tony Horton, Shaun T and Leandro Carvalho. This is a temporary service that is free to access. https://vimeo.com/showcase/6880106

Best,

Jenny Dobmeier

WELCOME VIDEO

HOW TO MEAL PLAN

WORKOUTS

21 DAY FIX

MORNING MELTDOWN 100

BARRE BLEND

10 ROUNDS

6 WEEKS OF THE WORK

TRANSFORM 20

LIIFT 4

SHIFT SHOP

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As your coach, I provide tools, recipes, example meal plans and MORE to help you have your greatest chance of success! My group support is provided to you through an app on your smartphone or in a private Facebook group. To help you get started right, you can personally message me, call or we can do a zoom call or meet face-to-face if you we live near each other.

Accountability and support is what you were all missing before. That is what I provide in my groups as well as to you individually. So if you need this, fill out the form below to take the first step on your journey! We can talk about your goals, what program is the best fit for you, and get you started towards crushing those goals! You deserve this! And I will be with you every step of the way.

Your 9-Step Strategy to Maintain Your Weight During the Holidays

 

It’s official. Holiday season is here.

Starting this week health conscious people everywhere are bracing themselves for two solid months of parties, feasts and festivities.

It can be overwhelming.

Even though my #1 philosophy is that life should be awesome and you shouldn’t restrict yourself from things you enjoy, it can be helpful to enter the holidays with a plan to keep your healthstyle more or less on track.

These are the steps I personally take to make sure I don’t begin the New Year trying to make amends for the holidays.

9 Essential Steps to Avoiding Holiday Weight Gain

1. Don’t panic

First and foremost maintain a mindset of growth and learning. This means remembering that your food choices don’t equal your value as a person, and staying positive even when things don’t go exactly as you plan.

The holidays are challenging for everyone on the eating front, and self-compassion goes a long way toward letting you come out healthy and happy on the other side.

Don’t let one or two frustrating events spoil the entire season.

2. Pick your battles

In the spirit of cultivating a growth mindset, be realistic about what you can and can’t tackle. While, “I’m not going to eat a cookie for the entire holidays” is unrealistic for most of us, “I’m not going to eat any cookies at the office” is entirely doable.

I recommend taking a good look at your calendar and evaluating which events are worth a bit of a food splurge. You can use whatever criteria you want for this, from the quality of the food to its sentimental value.

What’s important is that it’s worth it to you.

Two special occasions per month is a reasonable target. You can dial this slightly up or down depending on your goals and how important the holidays are to you, but if you’re celebrating multiple times a week it could be problematic.

Once you have chosen your truly special occasions, don’t worry about them anymore. Look forward to enjoying them guilt-free. We’ll use the following steps to make sure the damage is minimal.

3. Plan your attack

Now that you’ve chosen what is worth splurging on, you have also decided what isn’t. For me this is work-related events and meals shared with my side of the family (I love them, but they aren’t the greatest cooks).

When these are events that I can’t gracefully opt-out of, it’s important that I know what my plan will be before heading in.

Always remember that food isn’t the reason you’re attending, and try to focus on people and activities instead. That said, when planning for food, there are a few key factors to keep in mind:

For shorter, cocktail hour-type gatherings, my priorities are making sure I eat beforehand or making concrete dinner plans afterward. That way a glass of wine or two won’t trick me into believing that subpar food is my only option.

For longer events and dinners where escaping food is impossible, I optimize my food choices for health and make peace with the fact that this won’t be the most rewarding meal of my life.

In these cases, my number one priority is eating vegetables. I try to fill up on as many as I can, so at least the evening isn’t a net loss health-wise. My second priority is eating some kind of protein or meat, so I’m satisfied enough to avoid the uninspiring desserts that will inevitably appear later.

Finally, at events like this I stick to lower alcohol drinks (e.g. white wines, lighter beers) and completely avoid cocktails, which are often as sweet as soda. For me, cocktails are a splurge and I’ve already decided this event wasn’t worth it.

4. Anticipate obstacles

Executing your plan may be easier said than done. For instance, buffet-style meals can be particularly challenging for many people, as there are no clear boundaries to stop you from overeating.

If holiday events are difficult for you, chances are you fall victim to the same traps over and over again.

Do you skimp too much on dinner then lose it at the dessert table?

Do you eat a dozen hors d’oeuvres before the real meal even starts?

Try to anticipate these obstacles and set up an alternative course of action.

In the buffet example, the sheer number of options can often overwhelm our better judgement. Avoid this by committing beforehand to only eating one (satisfying) plate of food.

When it is time to serve yourself, examine the entire table of options before making your decisions, then choose the tastiest items you can find that are as healthy as possible. Once you’ve made your selections, eat them slowly and mindfully.

Setting up your alternative plan before the event prevents you from having to make decisions in the heat of the moment and reduces your reliance on willpower.

5. Be realistic

When planning your attack and anticipating the obstacles, it is absolutely essential that you are realistic about the situation and your abilities, or your plan will certainly fail.

I don’t know anybody who can make it through multiple hours of drinking on nothing but raw carrots and celery, so don’t make that your goal. Be smart about your strategy and honest about your limitations, and make sure that your plan will work in reality, not just in theory.

If you feel like you’re guessing about what your options will be, try to find out more about the event itself and what to expect.

If you aren’t confident about your ability to execute the best plan you can think of, consider recruiting a friend for more ideas and moral support.

6. Tighten up on the home court

Eliminating unintentional and totally not-worth-it splurges is a huge part of winning the holiday game. But even then there’s a lot of extra sugar to contend with.

That’s why during the holidays it is more important than ever to keep some home court habits like drinking a lot of water, portion control, meal planning, skip alcohol when not entertaining, etc. to keep you on track.  This is the best possible thing you can use your willpower on during the holidays.

If you stick to those impactful habits most of the time, you should maintain your weight and health.

7. Celebrate your victories

Living healthfully isn’t a single challenge, but many small challenges that add up to big advantages.

Keep this in mind as you go through the holidays, and don’t forget to celebrate the small victories. This is important for a few reasons:

First, to form last habits it is essential that you associate positive feelings with healthy behaviors. Simply flexing your face muscles into a smiling position convinces your brain that good things are happening. So holding a smile on your face as you pass by the dessert table can make it easier for next time.

Second, focusing on each of your wins as you experience them gives you a feeling of progress, and makes your small actions more meaningful psychologically.

Feeling successful is far more motivating than “I wish I were thinner” or “I wish I had more willpower,” and can help you persevere down the stretch.

8. Learn from your slip-ups

With many small challenges comes not just small victories, but likely a few small slip-ups as well.

DON’T PANIC.

If one of your plans of attack doesn’t quite work and you end up with three peppermint brownies down the hatch before you can say “processed food,” it isn’t the end of the world.

Instead of skipping your workout and eating a pint of ice cream in the bathtub to console yourself, acknowledge the incident as a miscalculation and ask what you could have done differently to prevent it.

And no, the answer isn’t “be a better person” or “be stronger in the face of temptation.” Instead ask what strategies you could have used to have avoided being put in that situation.

For instance, you may have not eaten enough during dinner and still been legitimately hungry afterward. Eating more protein or veggies could have given you the fuel you needed to make it through the evening.

Or maybe you didn’t realize that your favorite pastry chef was going to be catering this event and it suddenly switched from not-worth-it to totally-worth-it. Maybe you could have adopted mindful eating strategies instead of succumbing to the what-the-hell effect, and enjoyed a much smaller portion.

Whatever the issue, it is something that needs to be acknowledged and addressed or it will likely happen again.

9. Adapt and adjust

As you build your holiday hacking skills you are certain to experience many successes and many setbacks. This is called learning, and it is the only way to make long-term progress.

Every year your circumstances will be slightly different. You’ll have different obligations, you’ll move, change jobs, get married, get divorced, have kids, they’ll grow up, etc. Life keeps happening.

Your strategies will need to adapt to the changing times, but the lessons you learn each year will stay with you.

Take the longview to get the most joy and the most health out of every holiday season.

Thanksgiving only comes around once a year, so why not go ahead and splurge? Because gaining weight during the holiday season is a national pastime. Year after year, most of us pack on 5 pounds (or more) during the holidays — and keep the extra weight permanently.

But Thanksgiving does not have to sabotage your weight, experts say. With a little know-how, you can satisfy your desire for traditional favorites and still enjoy a guilt-free Thanksgiving feast. After all, being stuffed is a good idea only if you are a turkey!

1. Get Active

Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods. Eat less and exercise more is the winning formula to prevent weight gain during the holidays. Increase your steps or lengthen your fitness routine the weeks ahead and especially the day of the feast.

Make fitness a family adventure. Take a walk early in the day and then again after dinner. It is a wonderful way for families to get physical activity and enjoy the holiday together.

2. Eat Breakfast

While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast — such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk — so you won’t be starving when you arrive at the gathering.

Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choices.

3. Lighten Up

Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories. There is more sugar and fat in most recipes than is needed, and no one will notice the difference if you skim calories by using lower calorie ingredients.

Try using fat-free chicken broth to baste the turkey and make gravy. Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods. You can also try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.

4. Watch Your Portions

Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you’re going to choose. Then select reasonable-sized portions of foods you cannot live without.

Don’t waste your calories on foods that you can have all year long. Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods.

5. Skip the Seconds

Try to resist the temptation to go back for second helpings. Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert. Choose the best bets on the buffet. While each of us has our own favorites, keep in mind that some holiday foods are better choices than others.

White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, thin gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories. However, if you keep your portions small, you can enjoy whatever you like.

6. Slowly Savor

Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food, experts say. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.

7. Go Easy on Alcohol

Don’t forget those alcohol calories that can add up quickly. Have a glass of wine or a wine spritzer and between alcoholic drinks, enjoy sparkling water. This way you stay hydrated, limit alcohol calories, and stay sober.

8. Be Realistic

The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss.

This way, at the start of the new year you will be ahead of the game if you can avoid gaining any weight over the holidays.

9. Focus on Family and Friends

Thanksgiving is not just about the delicious bounty of food. It’s a time to celebrate relationships with family and friends. The main event should be family and friends socializing, spending quality time together, not just what is on the buffet.

BONUS: Are you looking for healthy Thanksgiving recipes? Check mine out here.

It’s the most joyous time of the year to be grateful for this amazing life! Enjoy your holiday season and these amazing healthy recipes for Thanksgiving by clicking the link below. You will have the option to view and download the PDF!

Healthier Thanksgiving

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Get ready to get results with your fitness by participating in my September challenge! Invest in YOURSELF and COMMIT to what matters before the pumpkin lattes and Halloween candy take over👍🏻

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👗Fashion Tip
I gotta give props to my favorite jeans from Kancan USA

These are a great fit for girls who lift or are a bit curvy and the waist rise height works for mom life. I don’t need waistbands with such low rise that they are hugging my c-section scars!