Posts Tagged ‘Health’

Image

 

It’s time to finally meet the Owner of HBO Fitness, Holly Britni O’Neill.

Holly is a certified personal trainer who is passionate about fitness and working out. She has had her own struggle with weight and working out as many of us do. After a year of hard work she was able to lose 30 pounds and successfully keep it off. How did she do it?  Here are her tips to help you out.

1. Create an obtainable goal

Goal setting is the first thing you need to do to determine what steps you need to take to achieve your dream body. When creating a fitness goal you need to create a specific, measurable, realistic, and challenging goal. Here are some items to think about when it comes to creating the proper goal for your self.

  • What do I want to accomplish in 6 months?
  • What do I want to accomplish in the next year?
  • What is my dream accomplishment?
  • What is my objective (goal)?
  • What resources are needed to accomplish my goal (money, time, equipment, people)
  • What do I need to accomplish on a daily basis to reach my goal?
  • What are some possible difficulties I may have to overcome to reach my objective?

Once you answer these questions and have a solid obtainable goal you will be able to move forward with your fitness goal. We recommend writing your fitness goals on a piece of paper and posting it somewhere you will see it everyday to remind you of your goal. Great places to post your fitness goals is on the refrigerator, bathroom wall, in your workplace, etc.

2. Create a fun workout plan

We all know working out isn’t always the funnest part of the day but its very important to find a workout plan you will stick with. If you are one that thinks working out is boring, it doesn’t always have to be. The ultimate goal is to get you moving, so whether it be taking walks in the park, jumping on a trampoline, or dancing it can be incorporated in your workouts. Some of our favorite workouts include HIIT (High Intensity Interval Training), Pilates, and Weight Training. Do not be afraid to try new things.

To get some great out workout ideas follow our blog (we are going to be posting fun workouts at least once a month from now on) or try one of the free apps you can download on your phone/tablet. Here are some great apps we recommend Workout Trainer, Instant Abs, Instant Fitness, and Sworkit.

3. Track your calories

Counting and tracking your calories is the best way to lose weight. Your body burns calories regardless of movement. To find out how many calories your body burns at rest use a BMR (Basal Metabolic Rate) Calculator. The BMR calculator will provide you with the amount of calories you need to stay the same weight you are currently at. If you are looking to lose weight subtract 500 calories to your daily amount of calories you are allowed (do not do under 1200 calories, if you go under 1200 calories your body will go into starvation mode, which will not help in weight loss).  An easy way to track your calories for your goals is by using an app for your phone, that way you can log your calories every time you eat. Our favorite app for this is MyFitnessPal. With MyFitnessPal you can log all your food and it will calculate your calories needs with your fitness goals in mind. It’s a free and easy app to use.

4. Find Healthy Foods you’ll enjoy

We all know eating healthy sometimes can be difficult thats why it’s important to find healthy foods you enjoy and wont mind eating on a daily basis. Here at HBO Fitness we post recipes that are healthy for you but still taste amazing. Here are some healthy food ideas.

  •  Baked Potato ( Sea Salt, Light Butter, Low Fat Cheese, Hot Sauce)
  • Brussel Sprouts (seasoned with sea salt and pepper)
  • Baked Chicken (try different seasonings, buffalo sauce, fat free italian dressing, etc)
  • Cauliflower Pizza
  • Bananas & Strawberries with Lowfat whip cream or Peanut Butter
  • Salads
  • Steamed Broccoli w/ season salt and a sprinkle of low fat cheese
  •  Protein Pancakes
  • Carrots w/Hummus
  • Baked Sweet Potato Fries
  • Baked Egg Avocado

These are just a few tips to get you to where you want to be with your fitness goals. If you are looking for more tips and advance please feel free to contact us and we will be more than happy to help you. We offer motivation, diet, personal training and health advice. Contact Holly at hbofitness@gmail.com or 619-988-0129 with any questions or concerns.

30 Day AB Challenge

Make the most of the month of June! Your ab’s will thank you!

imagesHere’s a playlist to help you with your intense workout. Enjoy!

1.Wild For the Night – A$AP Rocky

2. Massive Select – Kastenholt & Dee

3. You Used to Hold Me – Calvin Harris

4. Yeah!- Usher

5. One (Your Name) – Swedish House Mafia

6. Burn – Ellie Goulding

7. Can’t Believe It – Flo Rida ft Pitbull

8. Let’s Go – Calvin Harris

9. This is How We Do – Katy Perry

10. Animals – Martin Garrix

Stay Motivated

imageIngredients 

  • 1 can 15-oz black bean, rinsed and drained
  • 1 lb extra-lean ground beef
  • 2 cans (14-oz) zesty diced tomatoes with chiles
  • 1 cup elbow macaroni
  • 1/4 tsp garlic powder
  • 1 tbsp taco seasoning
  • 1/2 cup shredded reduce -fat cheddar cheese

Directions

Brown the beef and garlic powder in a large skillet over medium heat. Drain off the grease. Dump in the beans, tomatoes (with juice), macaroni, and taco seasoning. Bring to a boil. Reduce the heat to low, cover, and simmer for 25 minutes, stirring occasionally. Top with the cheese.

ImageIngredient’s
2 avocados
4 eggs
salt and pepper
Toppings of your choice: I used Trader Joe’s Salsa to add spice and flavor.

Instructions
Preheat the oven to 350 degrees. Cut the avocados in half and carefully remove the pit. Put avocados open side up in a large baking dish.
Crack an egg in each avocado half and sprinkle with salt and pepper. Place in the oven for 13-17 minutes or until egg is desired doneness.
Top with desired toppings.

Alcohol doesn’t fill you up like food but still contains calories your body needs to process. Drinking slows down your metabolism by having to process your alcohol instead of processing the food first. The reason for this is due to the fact your body can not store alcohol. Unlike food that contains nutritional value, alcohol is full of empty calories. Below is a chart with the type of drink, ounces & calories it contains. Click image to view larger size.

photo

As you can see in the chart, the price of drinking comes with calories that your body will have to process. Drinking one or two glasses a night have been proven to have some health benefits. Drinking more than two drinks a night will lead to weight gain. It’s easy to do the math with this chart to see how many calories you consume in a weekend.  Below is a classic scenario to put this just into content for you.

Weekend trip to Vegas

Lets face it you had a rough week at work and are ready to rage in Las Vegas. You get off of work on a Friday afternoon ready to hop on an airplane to Sin City. You start your trip at the airport with two red bull vodka’s to get the party started ( 2 x 366 calories per drink = 732 calories). You finally arrive in Las Vegas where you meet up with you friends in your hotel room. You prepare to get ready for the night by pregaming and taking shots of Fireball. You take 3 shots before heading out to the club ( 3 x 108 calories per shot =324 calories). You get the to club and realized you would love a couple beers. You get two Bud Lights while at the club (2 x 110 calories per beer = 220 calories). You decide to call it a night and stop by McDonalds on Las Vegas Blvd before heading back to the room.

The next morning you wake up hung over craving a mimosa. You gather your friends and all go to breakfast where you order three mimosa to cure your hang over ( 3 x 144 calories per glass = 432 calories). You go back to the room to change, shower and get ready for your Saturday in Vegas. You decide to gamble and go shopping during the day. You get back to the hotel room to put on your fresh outfit for the night and start taking shots again. You take 3 shots of Jose Cuero before going out for the night (3 x 96 calories per shot = 288). While walking to Freemont St you see a sign that says  2 pitchers of beer for $10. You and your friends can’t pass up the deal. You drink 3 glasses of the Coors Light pitcher ( 3 x 104 calories per beer = 312 calories). Once you get to Freemont street you start gambling again but start taking advantage of the free cocktails. You order a Pina Colada ( 490 calories), and a mojito (143 calories). You decide its time to go back to the room and pass out after losing money at the tables.

The next morning you wake up ready to come home. Before you leave the hotel room you decide to weigh yourself only to find out you gained over 2 lbs on your weekend get away to Sin City by consuming an extra 3,000 calories in empty calories.

In summary, I’m not saying you have to give up drinking but to just be aware that drinking excessively will lead to weight gain.