AlchemyFit.com

Fitness Tip: Use a smaller plate – Most houses have a collection of more than one set of dishes and usually they all vary in size. So, when you have a family dinner and the table doesn’t have to look perfect, set the table giving yourself the smallest plate you own. It holds a lot less food, but gives the appearance of normal servings. By using a smaller plate, you will naturally eat less food.

Exercise of the day: Band Pullover – The Band Pullover focuses on both your chest and upper shoulder region to build a powerful and toned upper body with the flexibility of using fitness exercise bands.
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Fitness Tip: Drink a bottle of water before you eat – Carry a bottle around with you all day. If this isn’t a habit you have acquired, fill a bottle about an hour before dinner and sip away. You will eat less because you feel full. It’s that simple.

Exercise of the day: Ball Incline Dumbbell Press – The Ball Incline Dumbbell Press will tighten and tone your upper chest region with the effectiveness of free weights and also the additional benefits of using a ball, while working your small stabilizer muscles.
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Fitness Tip: Increase the number of meals you eat – On average, you should be eating some form of protein and vegetable combination that is low in fat and high in fiber every 2 -3 hours of the day. Doing so will give you a big advantage over those who only eat the normal 3 meals (or less) each day. As long as you don”t change your total daily calorie intake, you will burn more fat, increase your metabolism, and have more energy and focus throughout your day.

Fitness Tip: Where do you get your calories? - Without a doubt, the majority of people eat way too much sugar and fat. Moderation was the key in past generations. Now, the key is not only moderation, but the exclusion of junk food. A junk food binge now and then is generally ok if you are a normal, healthy individual. However, most of us are not in optimal shape, so try to keep sugar and junk food out of your daily foods.

Fitness Tip: Flavor for Fitness – Eating food that has no flavor makes it very easy to fall off your healthy meal plan. Food doesn’t have to be fattening and bad for you to taste good, so spice it up. Here are some great flavoring alternatives that don’t add bad calories to your healthy meal plan when used with moderation.
a. Mustard
b. Salsa
c. Flavored Vinegars – Balsamic, Raspberry, Red wine, etc
d. Teriyaki or Low Sodium Soy Sauce
e. Any type of your favorite hot sauce
f. Herbs – Basil, Dill, Tarragon, Rosemary, etc.
g. Spices – Cinnamon, Cloves, Curry Powder, etc.
h. Citrus Juices – Lemon, Lime and Orange both juice and Zest
i. Low and No Salt Seasonings – Like Mrs. Dash, etc.