THE WORLD'S BIGGEST LIST OF EXERCISE, FITNESS & NUTRITION PRACTICES THAT YOU SHOULD AVOID.

Hardly an hour goes by that you don't find someone at the gym doing something
that is not helping them and might eventually hurt them
Incorrect Exercise Form ♦ Inappropriate Exercise Selection ♦ Obsolete Exercises ♦ Contraindicated Exercises ♦ Ineffective Exercise Programs ♦ Things that Look Cool but Don't Make Sense (most of these don't really look good some people just think they do) ♦ Poor Nutrition


Tuesday, December 6, 2016

Your Holiday Survival Guide

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Survive the holidays with the best diet tips and a program for more results in less time.
Your Holiday Survival Guide 2016
CARY RAFFLE | MS EXERCISE SCIENCE AND HEALTH PROMOTION
CERTIFIED PERSONAL TRAINER | CERTIFIED ORTHOPEDIC EXERCISE SPECIALIST
917-603-3813  |  WWW.CARYRAFFLE.COM 
Dear ExerciseNoNo ,

If you're feeling crunched for time and stuffed with food, help is on the way.  In this newsletter, I am bringing back the best holiday diet tips and a quick holiday circuit workout to get you more results in less time at the gym.  If you need some help training, it is easier than ever to train with me.  Read on!

Best holiday wishes,
Cary
Top 10 Holiday Diet Tips of All Time

To help you survive the seasonal parties without packing on the pounds, WebMD consulted diet gurus across the country for their best holiday diet tips. Here are their top 10 recommendations:

1. Trim back the trimmings.To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream.
2. Wear snug clothes and keep one hand busy. Hold a drink in your dominant hand so it won't be so easy to grab food.
3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet.
4. Be a food snob. If you don't love it, don't eat it, And don't think it's your responsibility to sample everything on the buffet.
5. No skipping meals. "People who skip meals to save up calories tend to overeat everything in sight 
once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple.
6. Check it out. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating.
7. Add fun and games. Take the focus off food and getting family and friends more active during holiday parties.
8. Alternate alcohol with nonalcoholic beverages. Cuts calories in half.
9. Skip the appetizers. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.
10. Limit the variety.  "Variety stimulates appetite...limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes" according to David Katz, MD, MPH, author of The Flavor Point Diet.

exerpted from a WebMD weight loss clinic feature by Kathleen M. Zelman, MPH, RD, LD Reviewed by Louise Chang, MD
4 Simple Exercise Tips and Your Holiday Survival Workout

Incorporate the following into your holiday exercise program to burn more calories in less time.

1.  Forget the split routine.  Alternate between days of total body circuit training and aerobic exercise ("Cardio") so that if you miss a day you still get all the whole body n.
2.  Total body exercises are another great calorie burner.  By incorporating legs with your upper body exercises your workout becomes more efficient and you burn more calories.
3  Train circuit-style to keep the heart rate up. 
4.  Superset to reduce rest, save time and get it all done.

The Holiday Survival Workout Circuit includes total body exercises organized into two superset circuits. Total body exercises simultaneously use upper and lower body muscles to maximize your calorie burn. Superset circuits alternate between two ore more exercises This technique keeps your heart rate up during your workout, a great way to burn more calories get results in less time.  Click the link below for your program:
Cary Raffle
917-603-3813
Training With Me Just Got Easier!

Now that I am an independent personal trainer, you can train with me with or without a gym membership.  I am available at Complete Body, located at 10 Hanover Square, or at your building gym in the area.  Complete Body is a spacious, upscale facility that provides a great environment for personal training sessions. Training packages, purchased directly from me, and are more flexible and less restrictive to meet your needs, major credit cards are accepted.  If you'd like to visit, please let me know in advance or mention my name at the door.
STAY CONNECTED:
TRAINERCARY LLC, 9701 Shore Road, Brooklyn, NY 11209, also now at Hanover Square, New York, NY 10005
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