How Many Calories Should I Be Eating?

This video clip will show you exactly how to find out how many calories you shoud be eating depending on your goal using a free online tool.

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Mike
www.sandiegopremiertraining.com

Healthy Thanksgiving Recipe

Looking for something alittle better to cook this holiday season? Try this recipe out from www.acefitness.org


Cornbread & Sausage StuffingProvided by EatingWell.com

Serves12
Prep Time25 min.
Total Time50 min.
Nutrition Profile: Healthy Weight Low Calorie Low Cholesterol
Cornbread stuffing, a Southern favorite, is a nice change from more traditional white-bread stuffing. Our delectable recipe uses Italian turkey sausage, rather than pork, and omits all the butter and cream to cut the fat by two-thirds. The stuffing is lower in sodium as well and so easy to make that it’s sure to become a favorite side year-round.

INGREDIENTS
1 pound sweet Italian turkey sausage, (about 4 links), casings removed
2 cups finely chopped onion
1 1/2 cups finely chopped celery
1/4 teaspoon salt
Freshly ground pepper, to taste
2 pounds prepared cornbread, cut into 3/4-inch cubes (about 12 cups)
1/4 cup chopped fresh parsley
1 tablespoon chopped fresh sage
1 1/2 cups reduced-sodium chicken broth

COOKING DIRECTIONS
Step 1 Preheat oven to 325°F. Coat a 9-by-13-inch baking pan with cooking spray.
Step 2 Cook sausage in a large nonstick skillet over medium-high heat, stirring and breaking up with a wooden spoon, until browned, about 10 minutes. Add onion and celery; cover, reduce heat and cook, stirring occasionally, until tender, about 10 minutes. Transfer the mixture to a large bowl. Season with salt and pepper. Add cornbread, parsley and sage.
Step 3 Bring broth to a simmer in a small saucepan. Pour 1 cup over the stuffing mixture and toss gently (the cornbread will break into smaller pieces). Add as much of the remaining broth as needed, 1/2 cup at a time, until the stuffing feels moist but not wet. Spoon the stuffing into the prepared pan and cover with foil.
Step 4 Bake the stuffing until thoroughly heated, about 25 minutes. Serve warm.

MAKE AHEAD TIP
Prepare through Step 3, cover and refrigerate for up to 1 day. Bake at 350°F until hot, about 30 minutes.

NUTRITION INFO
Per serving
Calories: 242
Carbohydrates: 34g
Fat: 8g
Protein: 10g
Dietary Fiber: 2g
Saturated Fat: 3g
Monounsaturated Fat: 0g
Cholesterol: 29mg
Potassium: 79mg
Sodium: 692mg
Exchanges: 2 starch, 1 medium-fat meat
Carbohydrate Servings: 2

What Are You Having For Thanksgiving?

I always like to remind my clients how fast calories can add up over the holidays. If you been training hard all year and eating right the majority of the time dig in. If not be careful. There are moderate portions. Most people probably have more than this?

1 Glass of wine………………………….120 calories
1 oz of potato chips……………………..150 calories
1 tablespoon of dip……………………...75 calories
3 cups of salad with diet dressing………100 calories
6 oz of cured ham……………………….300 calories
6 oz of turkey……………………………340 calories
½ cup of cranberry sauce………………..190 calories
½ cup of stuffing………………………...180 calories
½ cup of mashed potatoes……………….150 calories
½ cup of gravy…………………………...150 calories
½ cup of green bean casserole…………...225 calories
½ cup of candied sweet potatoes………...150 calories
1 dinner roll with butter………………….155 calories
1 piece of apple pie………………………410 calories
½ cup of ice cream………………………145 calories
1 cup of coffee with cream and sugar…...50 calories

For a Grand Total of 2,890 calories
Fun to eat but would take walking approx. 28.9 miles to burn off.

Mike
www.sandiegopremiertraining.com

Get A Head Start On Your New Years Resolution

I always try and preach to my clients to get a head start on their New Years Resolution. This is the time of year when most people are stressed at work to get everything done before the holidays and their exercise program usually suffers. This means they gain a few extra pounds. Be honest, how many people do you know that do not gain any weight over the holidays.

Why do we have to wait until January 1st to start? Will things really be that better then? You will actually be worse off. You probably will be 5-10lbs heavier and have more work to do. The bottom line is there is never a perfect time to get started on an exercise program. You will always be able to think of some reason why you should put it off. Once you realize this you can finally accept the fact that it is going to be hard but you will start immediately.

This doesn't mean you have to start everything all at once. If you feel like you will get overwhelmed just take it one thing at a time. First you can start a strength training program 2-3 days per week. Once you developed that routine you can add a cardio program a few days a week. Then finally you can start to control your eating habits. While this is very effective and will work, just remember if you are not doing all the pieces at once your results will be much slower so do not expect miracles right away. If you do start now though you will prevent yourself from added those extra holiday pounds. Think about how much better you will feel about splurging for the holidays because you exercised as much as possible before them.

If you need a little extra help you can check out this program to get you started. It is a great program that will explain how to burn fat and build muscle with proper nutrition and exercise. Just click on the link below to learn more.

Click Here!

Thanks,

Mike
http://www.sandiegopremiertraining.com/
http://www.myworkoutcreator.com/

Workout Finisher

One of my favorite ways to end my workouts each day is with a finisher. Finishers are high intense mini workouts to finish you off. There are a number of different types of finishers you can do. These can include intervals, circuits, sprints, plyometrics... They will almost feel like short cardio sessions because they will elevate your heart rate very high in a short period of time. If you are interested in a fat loss program they can be a great addition to your workout routine. I put together a short circuit as an example below. This is a 150 workout meaning you will perform 150 reps of a few different exercises as fast as you can. Try and time how long it takes to finish. Periodically do it and see how your time will improve.



Feel free to post your time in the comment section.

Good Luck,

Mike
www.sandiegopremiertraining.com