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Portion control plays a very important role in weight management and weight loss. Are you like most people who started off the New Year eating healthy and working out but are not seeing a decrease on the scale? Well, you may need to look at how many calories you are consuming and re-evaluate your portion sizes.

portion control

Portion control—paying close attention to how much you eat could be just what you need to boost your weight loss efforts.

For those of you who are not aware, portions have increased so dramatically over the past 20 years or so especially in restaurants and buffets. Americans have learned our portion control from fast food restaurants and even the supermarkets in which we frequent often. This is NOT good because the rise in overweight and obesity is at an all time high!

Order a cheeseburger (1lb in most places) or a plate of spaghetti and notice that the plate is as big as your head. Being fully aware of how many calories are in items such as these will help you tremendously. Even splitting a meal with your dinner partner or taking half of it home will save you hundreds of calories. We need to become more aware of the types and SIZES of foods that we put in our body.

Review my recommendation for the best way to lose weight!
Serving VS Portion

Know the different between a serving and a portion?

A portion is the amount of food that you serve yourself in one sitting without paying attention to how much you put on your plate. A serving is a specific amount of food or recommended amount of food in common measurements such as cups, ounces, or pieces. Utilizing a a nutrition label to determine calories per serving is very helpful. Salad dressing is another one that we tend to over induldge on these days. A tablespoon is equal to the size of your tip of your thumb. Same for butter, margarine, oil or mayonaise. The side dressings can really tack on the calories so watch out for them!

Most of us do not want to walk into restaurants carrying around a measuring cup to determine serving size so here are a few tips, using your hands, on how to judge just how much is a serving.

A fist or one cupped hand = 1 cup.

Palm = 3 oz of meat

A thumb = 1 oz of cheese.

Thumb tip – 1 teaspoon

1 tennis ball = 1 serving of fruit

Handful = 1-2 oz of snack foods such as nuts, chips. pretzels, etc.

>> A serving of cereal is about the size of a tennis ball and a medium sized potato is approximately the size of a computer mouse.

>> A deck of cards is equivalent to 3 oz of beef, chicken, or pork.

>> Cheese (1 oz) is another difficult one to measure but is about one serving is equal to 4 small ice cubes or dice.

I highly recommend you check out the National Heart Lung and Blood Institute’s interactive portion control and portion distortion quizzes. You will learn about how much portion sizes have changed over the past 2 decades.

Great Home Workout Routines

Home workout routines are a great If you are looking to get into shape, lose weight, or simply just feel better about yourself all while doing it from the comfort of your own home. Beachbody’s home fitness programs are awesome and let me tell you why I recommend them and why I want to be your personal coach for FREE!

Watch a few short clips of their most popular programs

Starting a fitness program often times scares people because we automatically think that in order to get results we need to purchase an expensive piece of equipment or have extensive knowledge of developing fitness programs to get results all of which is just NOT true!

Let me share with you why I believe home workout routines are the best option if you are starting a fitness program (especially in our current economic times) or want to spice up your current routine, introduce you to a company that I feel are producing the BEST home fitness workouts, and tell you why I WANT to be your personal fitness coach!

Why I Recommend Home Workout Routines?

There are three things that I believe MUST be present in workout routines inorder for anyone to be successful at reaching their fitness goals and that includes convenience, affordability, and variety. In order to stick with a fitness program long enough to get results and then maintain them, your plan MUST include all three.

Convenience is probably the most important because if not something you can fit into your schedule or go way out of your way the less likely you are to stick with it! I can’t think of something more convenient than doing your workout routine from home. Stopping by the gym on your way to and or from work sounds easy but is it really? As an experienced gym member, I felt as if it was more of a pain to drive there, pack my gym bag, conform to their hours, and not to mention having to workout with hundreds of other people at the same time.

No more fighting over the equipment or worrying about what you look like while working out, or watching others with “rock hard” bodies walk around in barely nothing making you think “Why Can’t I Look Like That?” Home workout routines, from Beachbody provide you with programs that fit your fitness goals and your schedule all without leaving the comfort of your home!

Affordability of course is something we are all looking for especially in today’s economy. We all want something that doesn’t cost an arm and a leg to have but yet we want quality programs that help us get the body we have always wanted. Not everyone has the cash to fork out to hire a personal trainer at $60 a session or join a gym for $30-$80 a month. Beachbody’s home workout routines prices range anywhere between $60-$120 for everything you need to get the results you are looking for from home! They have something for everyone’s budget and interest levels and I know they will work for you!

Variety is the “spice of life” and if you want to keep yourself actively engaged with a fitness program for the long haul it must include more than the same workout everyday! One of the greatest things about Beachbody fitness programs like Power90, P90X or ChaLENE Extreme is that they include several different workout routines to keep your body guessing (producing quicker, faster results) all while keeping your boredom levels to a minimum! I know that most of you can relate as we have all tried programs that we were excited about only to quit because you got tired of the same ‘ole routine! Programs like P90X include cardio, resistance training, yoga, kick-boxing, and other results producing workouts to get you the results you are looking in a short amount of time!

About Beachbody’s Products


Why Choose their Home Workout Routines?
Beachbody is the company that produces the ever so popular home fitness workout programs including P90X, Power90, Hip Hop Abs, ChaLENE Extreme, and TurboJam. In addition to the fitness programs, they offer a wide variety of high quality nutritional supplements and fitness accessories to help you maximize your results from home! With the alarming rise in overweight and obesity trends more of us are starting to look for ways to reduce our risks by simply leading a healthy lifestyle. Most of us are getting wiser and learning that expensive gym memberships and magic pills are NOT the answer (I know you have tried them before) are not the answer to our problems.

What is that you say? A combination of a better nutrition, regular exercise, motivation, and commitment is the ONLY way to get where you want to go, plain and simple! Beachbody has put the pieces of the puzzle together for you with the nutritional supplements and home fitness workouts.

Each fitness program comes with a diet and fitness guide specific to the demands of the workout. They have also created an online support community jam packed with diet and exercise advice from their highly qualified nutrition experts and trainers. Need some motivation and support?

They have that too in their Team Beachbody Club where you can get even more great information as well as get a 10% discount on all orders from Beachbody including their nutritional supplements like Shakeology, the newest addition to the extraordinary supplements developed by Beachbody.

The other great thing about Beachbody is that when place an order for any of their fitness programs, you get a complimentary Beachbody Coach to help you along your journey towards better health. Beachbody coaches are REAL people experiencing REAL results from the variety of home fitness workouts. Coaches are people that have great first hand about our products, supplements, and tools because they have also been “Pushing Play” with our fitness programs. Ok, so now WHAT? Continue reading……I WANT to be your Coach! Best thing is that my services are Complimentary!

I WANT to be your Personal Fitness Coach!

Why Pick Me? As a health professional, fitness and nutrition guru, and Independent Beachbody Coach I have the experience, knowledge, and tools to help you succeed and maximize your results. Not only do I have a Masters in Exercise Science, but more importantly I have been a Beachbody product user for several years which allows me to help pick and choose the right fitness program to meet your needs. Why did I become a online fitness coach?

Anyone can sell you a product but it is quite another for someone be your COACH and continually provide you motivation and the support you need. After all, it is easy to start a program but being consistent with your workouts and finishing what you started is much, much harder!

I absolutely love helping people reach their fitness goals and supporting them in their efforts. I have finally found my calling, at age 29 🙂 and I am excited about sharing all of my knowledge with you!

Learn more about me and my business as an Independent Beachbody Coach I am super excited to hear from you. Don’t wait, contact me today!

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