{"id":534,"date":"2015-10-22T13:02:00","date_gmt":"2015-10-22T13:02:00","guid":{"rendered":"https:\/\/fitgirlpodcast.com\/show\/uncategorized\/fit-232-be-strong-and-powerful-enjoy-halloween-treats-one-training-change-that-brings-results-2\/"},"modified":"2022-01-04T20:03:46","modified_gmt":"2022-01-04T20:03:46","slug":"fit-232-be-strong-and-powerful-enjoy-halloween-treats-one-training-change-that-brings-results-2","status":"publish","type":"post","link":"https:\/\/fitgirlpodcast.com\/show\/episodes\/fit-232-be-strong-and-powerful-enjoy-halloween-treats-one-training-change-that-brings-results-2\/","title":{"rendered":"Fit 232: Be Strong and Powerful, Enjoy Halloween Treats,  One Training  Change that Brings Results"},"content":{"rendered":"<div style=\"clear: both; text-align: center;\"><a style=\"clear: right; float: right; margin-bottom: 1em; margin-left: 1em;\" href=\"http:\/\/1.bp.blogspot.com\/-eKMnUDVRvus\/VijeDpAP8NI\/AAAAAAAAARU\/9N0Jd3uE54I\/s1600\/header3-e1363056374387.jpg\"><img decoding=\"async\" src=\"https:\/\/1.bp.blogspot.com\/-eKMnUDVRvus\/VijeDpAP8NI\/AAAAAAAAARU\/9N0Jd3uE54I\/s200\/header3-e1363056374387.jpg\" width=\"200\" height=\"166\" border=\"0\" \/><\/a><\/div>\n<p>Be strong and powerful! Halloween candy to enjoy without blowing it!\u00a0 One little change you can make, that will make a big difference in your next workout!<\/p>\n<p>I know I&#8217;ve been off the grid for a while! Here&#8217;s what I&#8217;ve been working on:<\/p>\n<ul>\n<li>Strong and Powerful site (aka <a href=\"http:\/\/www.iamstrongandpowerful.com\/\">www.iamstrongandpowerful.com<\/a> and <a href=\"http:\/\/www.strongandpowerful.com\/\">www.strongandpowerful.com<\/a><\/li>\n<li>A dedicated studio for video exercise<\/li>\n<li>New programs and makeovers for online training and motivation<\/li>\n<li><a href=\"http:\/\/fitgirlguide.blogspot.com\/p\/mind-body-makeover.html\">5 Day Mind Body Makeover<\/a><\/li>\n<li>Merging Quickfit club with the strong and powerful site<\/li>\n<li>My house project (see <a href=\"http:\/\/fitnessmakeover.com\/\">fitnessmakeover.com<\/a>\/house)<\/li>\n<li>and all the other work and life stuff!<\/li>\n<\/ul>\n<p><b><a style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\" href=\"http:\/\/fitnessmakeover.com\/images\/social\/yellowcommenthappy.png\"><img decoding=\"async\" src=\"https:\/\/fitnessmakeover.com\/images\/social\/yellowcommenthappy.png\" width=\"100\" height=\"100\" border=\"0\" \/><\/a>\u00a0<\/b><\/p>\n<p><b>MOTIVATION<\/b><\/p>\n<p>The <a href=\"http:\/\/www.strongandpowerful.com\/\">StrongandPowerful<\/a> site has been a goal of mine for many years. It has been the basis of the evolution of the FitnessMakeover Control\/Mindset concept from Workshop to an In home Video Course to the Book &#8220;Motivation Mindset.&#8221;<\/p>\n<p>I know that I could have used a training course in self-esteem and self-confidence when I was younger! I also know that having a go to phrase or &#8220;Mantra&#8221; can make a huge difference in your motivation and disposition.\u00a0 See <a href=\"http:\/\/fitgirlguide.blogspot.com\/2009\/05\/fit-070-your-mantra-more-veggies-easy.html\">Episode 70 a<\/a>nd <a href=\"http:\/\/fitgirlguide.blogspot.com\/2013\/01\/fit-162-mantra-reps-nutrition-truth.html\">Episode 162.<\/a><\/p>\n<p>I firmly believe that we could save some of our youth from suffering at the hands (or words) of bullies with a better understanding of self-worth. The site will be home to the new<a href=\"http:\/\/quickfitclub.com\/\"> QuickFit Club <\/a>Reboot as well as some new Mind-Body programs, along with the <a href=\"http:\/\/www.strongandpowerful.com\/\">&#8220;Strong and Powerful&#8221; <\/a>guide.<\/p>\n<p>Plus a community of support and sharing of daily <a href=\"http:\/\/www.strongandpowerful.com\/\">Strong and powerful <\/a>moments!\u00a0 These SPMoments (Strong and powerful moments) are the\u00a0 little successes we have daily that add up to the big picture of success and achievement! I look forward to reading and celebrating your SPMoment (Strong and powerful moment) everyday!<\/p>\n<p>Be sure to sign up for updates to find out when sections are added! And when the new programs are available!<\/p>\n<h2>Coming soon&#8230;. the 5 DAY MIND BODY MAKEOVER<\/h2>\n<h3><a href=\"http:\/\/fitgirlguide.blogspot.com\/p\/mind-body-makeover.html\">Click here for more details!<\/a><\/h3>\n<p><a style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\" href=\"http:\/\/fitnessmakeover.com\/images\/social\/yellowcommentorange.png\"><img decoding=\"async\" title=\"Nutrition\" src=\"https:\/\/fitnessmakeover.com\/images\/social\/yellowcommentorange.png\" alt=\"Nutrition\" width=\"100\" height=\"100\" border=\"0\" \/><\/a><b>\u00a0<\/b><\/p>\n<p><b>NUTRITION<\/b><br \/>\nI recently read a headline that I don&#8217;t find true.\u00a0 &#8220;Exercise Equivalents of Halloween Candy. Do you know how much gym time you&#8217;ll need to burn off your favorite Halloween treats?&#8221; Now some people may believe that it&#8217;s just not a working conclusion.\u00a0 If weight loss really was as simple as calories in vs calories out then wouldn&#8217;t everyone be in shape?\u00a0 Weight management is about your metabolism and the function of your body.\u00a0 Been there, done that, you can&#8217;t exercise off bad food! Believe me, I&#8217;ve tried!<\/p>\n<p>Speaking of treats, <b>National Chocolate Day is October 28 <\/b>and <b>National Oatmeal Day October 29 <\/b>so let&#8217;s talk about those! Oatmeal has many nutritional benefits, and it is a great way to start your morning. Eating a bowl of oatmeal can help reduce blood cholesterol levels, high blood pressure, and obesity. The additional fiber in oatmeal helps your digestive system and the quality carbs keep you going. Plus, you can do so many things to make your oatmeal interesting:<\/p>\n<ul>\n<li>Top with fruit<\/li>\n<li>Add cinnamon<\/li>\n<li>Mix with egg whites for a pancake batter<\/li>\n<li>Mix with whey protein<\/li>\n<li>and on and on&#8230;<\/li>\n<\/ul>\n<p>Does eating chocolate actually have health benefits? Sure, but just don&#8217;t overeat the chocolate!\u00a0 Chocolate contains flavonoid compounds that act as antioxidants which reduce free radicals produced by oxygen. What other benefits does chocolate provide your body?<\/p>\n<ul>\n<li>Lower LDL cholesterol<\/li>\n<li>Reduction in\u00a0 blood pressure<\/li>\n<li>Reduction platelet aggregation<\/li>\n<\/ul>\n<p>Eating 90 to 100 kcal\/d of dark chocolate can help you to gain health benefits without gaining weight Eating as little as 7 grams of dark chocolate may reduce the risk of cardiovascular disease. Be careful, eating too many calories from chocolate may lead to weight gain. One or two Hershey kisses a day is fine, a few full sized candy bars is not!!<\/p>\n<p>With that in mind, here&#8217;s a list of items to enjoy (guilt free) during Halloween when snack sized candy is prevalent!<\/p>\n<p><u><b>About 80-100 calories <\/b><\/u><\/p>\n<ul>\n<li>Twizzlers, strawberry 3 twists (29 g) 100 calories<\/li>\n<li>Butterfinger fun-size bar (18 g) 85 calories<\/li>\n<li>Baby Ruth fun-size bar (18 g) 83 calories<\/li>\n<li>Mounds snack-size bar (17 g) 80 calories<\/li>\n<li>Almond Joy snack-size bar (17 g) 80 calories<\/li>\n<li>Snickers fun-size bar (15 g) 71 calories<\/li>\n<li>Twix fun-size bar (16 g) 80 calories<\/li>\n<li>Milky Way fun-size bar (17 g) 80 calories<\/li>\n<li>M&amp;M&#8217;s, peanut fun-size packet (13 g) 70 calories<\/li>\n<li>M&amp;M&#8217;s, milk chocolate fun-size packet (13 g) 60 calories<\/li>\n<li>Skittles fun-size packet (15 g) 60 calories<\/li>\n<li>3 Musketeers fun-size bar (15 g) 63 calories<\/li>\n<li>Kit Kat miniature bar (10 g) 42 calories<\/li>\n<li>Reese&#8217;s Peanut Butter Cup miniature (7 g) 36 calories<\/li>\n<\/ul>\n<div style=\"clear: both; text-align: center;\"><span style=\"color: #073763;\"><a style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 0em;\" href=\"http:\/\/fitnessmakeover.com\/images\/social\/yellowcommentwgt.png\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/fitnessmakeover.com\/images\/social\/yellowcommentwgt.png\" width=\"100\" height=\"100\" border=\"0\" \/><\/a><\/span><\/div>\n<p><b>TRAINING<\/b><\/p>\n<p>The biggest mistake I see consistently at the gym, is fast movements. I&#8217;m talking about repetition speed. Many gym goers and some class instructors too, make their exercise movements just too fast!\u00a0 This bad habit can cause injuries, forces your body to use momentum, not muscle and puts an unneeded stress on your joints.<\/p>\n<p>Here&#8217;s the one change you need to make, right now, to bring results.<\/p>\n<p><b>SLOW DOWN REPETITIONS!<\/b><\/p>\n<p>The next workout you do, slow down every repetition!\u00a0 Use a tempo where you have a negative of 5 seconds and a positive of 2. For example, when you squat, lower yourself with the count of 5 and them squat up with count of 2, smooth and controlled.<\/p>\n<p>Slower repetition speed works your muscle better and reduces, greatly, chances of injury. You&#8217;ll feel the muscle working more effectively, too!<\/p>\n<p>Here&#8217;s your challenge: Do your next workout with this slower pace and let me know how it feels. Follow-up with me on <a href=\"http:\/\/facebook.com\/fitgirlusa\">Facebook.com\/fitgirlusa<\/a> or<a href=\"http:\/\/twitter.com\/fitgirl\"> Twitter @fitgirl<\/a><\/p>\n<p>Yes, you can still <a href=\"http:\/\/fitnessmakeover.com\/fit\/survey\/\">add your input at the survey!<\/a>\u00a0 It is now conveniently located on the <a href=\"http:\/\/fitnessmakeover.com\/fit\/survey\/\">fitnessmakeover site <\/a>so go there and you will see in the <a href=\"http:\/\/fitnessmakeover.com\/fit\/survey\/\">main menu survey.<\/a>\u00a0 Your input is important!<\/p>\n<p><a style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\" href=\"http:\/\/fitnessmakeover.com\/images\/social\/yellowcommentbubblespeaker1.png\"><img loading=\"lazy\" decoding=\"async\" title=\"\" src=\"https:\/\/fitnessmakeover.com\/images\/social\/yellowcommentbubblespeaker1.png\" alt=\"\" width=\"100\" height=\"100\" border=\"0\" \/><\/a><br \/>\nGet all the most recent <a href=\"http:\/\/itunes.apple.com\/us\/podcast\/fit-girl-your-guide-to-getting\/id258592484\" target=\"_blank\" rel=\"noopener\">episodes on iTunes<\/a> or download this episode here:<\/p>\n<p><a href=\"http:\/\/www.fitnessmakeover.com\/fitgirlguide\/podcast\/2015\/Fit232StrongPowerfulHalloweenOneTrainingChangeResults.mp3\" target=\"_blank\" rel=\"noopener\"> Fit 232: Be Strong and Powerful, Enjoy Halloween Treats,\u00a0 One Training\u00a0 Change that Brings Results <\/a><\/p>\n<div style=\"text-align: left;\"><\/div>\n<div style=\"text-align: left;\">dbwebpink-200&#215;200 <a href=\"https:\/\/itunes.apple.com\/us\/artist\/fitness-solutions-palm-beaches\/id549019486\"><img decoding=\"async\" style=\"border: 0px none;\" src=\"https:\/\/r.mzstatic.com\/images\/web\/linkmaker\/badge_appstore-lrg.gif\" alt=\"Fitness Makeover - Fitness Solutions of the Palm Beaches, Inc.\" \/><\/a><\/div>\n<div style=\"text-align: left;\"><\/div>\n<p>Now available in paperback: <a href=\"http:\/\/www.thebookpatch.com\/BookStoreDetails.aspx?BookID=16327&amp;ID=16b09a09-c0df-4c92-8e26-269a23dda77a\" target=\"_blank\" rel=\"noopener\">&#8220;Mindset Makeover,&#8221; available at The Book Patch.com.<\/a><\/p>\n<p><noscript> <a href=\"http:\/\/ws-na.amazon-adsystem.com\/widgets\/q?ServiceVersion=20070822&#038;MarketPlace=US&#038;ID=V20070822%2FUS%2Fallinoneworko-20%2F8001%2F8d4d6690-50cd-46dc-8d21-71b8ebe28ff3&#038;Operation=NoScript\">Amazon.com Widgets<\/a> <\/noscript><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Be strong and powerful! Halloween candy to enjoy without blowing it!\u00a0 One little change you can make, that will make a big difference in your next workout!<\/p>\n","protected":false},"author":2,"featured_media":994,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/1.bp.blogspot.com\/-eKMnUDVRvus\/VijeDpAP8NI\/AAAAAAAAARU\/9N0Jd3uE54I\/s200\/header3-e1363056374387.jpg","fifu_image_alt":"Fit 232: Be Strong and Powerful, Enjoy Halloween Treats,  One Training  Change that Brings Results","footnotes":""},"categories":[2,59,106],"tags":[133],"class_list":["post-534","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-episodes","category-nonvideo","category-podcast","tag-2015season9"],"_links":{"self":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/posts\/534","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/comments?post=534"}],"version-history":[{"count":0,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/posts\/534\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/media\/994"}],"wp:attachment":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/media?parent=534"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/categories?post=534"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/tags?post=534"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}