Healthy Holidays

"My New Year's Resolution is to drop 10 pounds..." How many times have you set that goal for yourself--but really had no idea where to begin-or how to stick to that goal once you've set it? You're not alone-most of us really have great intentions when it comes to wanting a healthy start to the New Year-but end up losing control or figuring it is just too difficult a goal to achieve. Fitness expert Jay Kerwin from Boot Camp L.A. offers easy and doable advice to help you get through the many temptations surrounding the holiday season with tips you can use all year long for a healthier you. Don't wait until after the holidays to start getting healthy...start now and your New Year's Resolution will be something you might finally achieve this year!

The Holidays are here and we want to give you a gift. A gift of how to
handle all of those delicious holiday sweets that are going to make their
way into your offices, homes, and stomachs…leaving you,
possibly, with an unwanted gift …around the mid-section.

To avoid this, the best exercise you can do this holiday season, is to exercise
control when eating all the high calorie holiday foods!
Of course, this is easier said than done, especially with all
of the wonderful Holiday baking and cooking that lies ahead.

So how can you exercise control?
Well let’s say someone brought his or her famous sugar cookies into
the office, and then someone else brought a tin of grandma’s
famous brownies. First step: Set a limit for yourself up front.
“I am going to have one treat”, then Second step: Decide if it is going
to be one of the sugar cookies or one of the brownies. If you must
have both, then cut the brownie in half leave the other half and only
have half of a cookie. If there are three items to pick from – still pick
one or a bite of each to equal one dessert item.
Third step: and this is a big one! Walk away once you have made your choices.

Hanging out at the dessert station is only going to challenge the limit you set yourself. The key is not to deny yourself, but also not over indulge yourself. Your taste buds will be happy and your body will thank you for not over eating and gaining so much holiday weight, and as result everybody wins!

So to put it into business terms: Set a limit up front, Stick to it,
Negotiate the items and go for a Win-Win!

The keys to losing weight are commitment, knowledge and being prepared.


We have identified a few culprits that can keep you from realizing your fitness goals this holiday season– they are items that can keep you from losing weight and even worse possibly contribute to gaining weight.


Top 5 reasons:
1. SOFT DRINKS. I think that this is one of the main reasons people can not lose weight. One glass of regular soda has almost the same calories as an entire meal. You can drink a can of soda and you will have almost taken in the calorie allotment for that meal and you haven’t lost your hunger at all. DON’T WASTE YOU CALORIES ON ANY DRINKS, ESPECIALLY ALCHOHOL!

2. TOO MUCH TIME BETWEEN MEALS. When you wait too long between your meals, it’s pretty much guaranteed you are going to over eat when you have your next meal. Try to be more conscious of how long it has been since you ate your last meal. Eating smaller meals more often throughout the day versus two large meals will help you speed up your metabolism and improve your digestion. Be prepared to have something nutritious to eat when your body calls for it. Being prepared, means taking time to put yourself first and getting to the grocery store so you have the fuel you need to be healthy everyday. May sound like a lot, this being prepared business, but give it a try and watch how others start to see the changes in you and soon they too will start taking care of themselves. Be a leader and take care of yourself first!

3. BAD FOOD DECISIONS. Just because you are at the Fast Food drive thru, doesn’t mean that you have to order the worst thing on the menu. O.K, so lets say you weren’t prepared to eat (as in bringing in your own lunch) and you are now at the fast food drive thru. Well, try to at least order the healthiest thing they have. Most places have a light chicken sandwich or salad. But, be aware of the dressings and mayonnaise they are usually very high in calories and can totally ruin you efforts.

4. TOO LARGE OF A PORTION. Your stomach is only the size of a baseball, or softball, why would you think that whole entire burrito would fit in there? A good guide is to eat only eat what fits into your hands as if you are cupping water out of a river. Always split you meal with someone or cut it in half as soon as it gets there and wrap the other half in a to-go box. Don’t make up for missed meals by over eating. If you have been eating large meals and have been wondering why your energy levels aren’t that great, it’s because nothing slows down the metabolism more, than meals that are too much for you stomach to handle.

5. NOT EXERCISING ENOUGH. The last one is simple. Get out there and do something that gets your heart rate going, whether its raking your own leaves, or washing your own car or even better, waxing your car (That ‘s a great workout)! Overall, when you think of exercise think of doing cardio, along with a good weightlifting program. This combination will get you the results you are looking for much faster.

Remember little changes can make a big difference on the scale!
Our best wishes to all for a Healthy and Happy 2010!

Jay Kerwin is the Major of Boot Camp L.A., which brings to Los Angeles both group and individual fitness training and nutritional counseling. Boot Camp L.A. was recently featured nationally on The Discovery Channels “Fit TV” program and on ABC’s Extreme Makeover, as a great way to have fun while you get in shape! For more information about nutrition, getting in shape or to inquire about Boot Camp sessions or personal training you can contact Boot Camp L.A. Head quarters in Los Angeles at
323-938-6179 or visit the website at http://www.bootcampla.com