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Why You Can't Lose Weight

The problem is sugar.

You eat way too much of it, probably without even realizing it.

Me, too.  Sugar is the Number One challenge for me.  I love Skittles, M&M's, Reese's Peanut Butter Cups, Chocolate in any form, and sugary candy in general.  

The great news is that as soon as you cut down on all that sugar the weight will fall off quickly and automatically.

To help you cut out the sugar once and for all, here are 5 sweets you should stop eating, and a healthy substitute for each.

1. Stop this Sweet: Candy

Nothing gets refined sugar circulating through your body quicker than a fistful of candy—and if you’re in the habit of eating candy daily then your body will crave it.

This happens to me.  When I eat a bunch of Skittles or little baby sugar bombs, as I call them, I crave sugar the next day like crazy. 

Candy has virtually no nutritional value, other than caloric energy, and will quickly end up stored on your body in the form of unwanted, annoying fat.

Do This: Swap candy out for a handful of unsalted nuts, a few pieces of unsweetened, dried fruit, or a small square of very dark chocolate (at least 72% cocoa content).  It works.

2. Stop this Sweet: Baked Goods

Cake, cookies, brownies, pastries, donuts, and pies are filled with sugar. While these may not taste as sweet as candy, the combination of refined sugar and white flour will spike your blood sugar just the same.

Very much like candy, regularly eating baked goods may become a habit. Break yourself of this and you’ll find the number on your scale going down rather than up.

Do This: Put down the cookie and reach for a piece of fresh, seasonal fruit. Fruit is nature’s candy and is every bit as blissful as a slice of cake. Serving a beautiful fruit platter to guests can be as delightful as any baked treat.

3. Stop this Sweet: Ice Cream & Frozen Yogurt

Nothing makes you feel as happy and carefree as a bowl of creamy ice cream…until that ice cream makes its permanent home on your waist. Very much like candy, ice cream has few nutritional benefits.

This isn't to say that when you are on vacation or celebrating you can never eat ice cream.  Of course you can.  Just stop making it a 4 times a week habit. 

Do This: Mix unsweetened, nonfat Greek yogurt with a scoop of vanilla protein powder and mix in some chopped, fresh fruit. This creamy delight is much lower in sugar than ice cream and tastes amazing!

4. Stop this Sweet: Soft Drinks

A regular can of soda contains the equivalent of 10 packets of sugar. That’s more sugar than you should consume in a full week!

Soft drinks something that you get into the habit of drinking and then do without thinking. The good news is that a habit can be broken and then replaced with something healthier.

What about Diet Pop?  Diet pop contains a chemical cocktail of stuff that is not healthy PLUS it is proven to stimulate your appetite.  So, even diet pop is off the table.  Sorry not sorry. 

Do This: Take soda pop out of your diet. Period. There are plenty of other, healthier, beverages available to you. Try the recipes for Spa Water below.

5. Stop this Sweet: Blended Drinks

Smoothies, blended coffee drinks and milkshakes are all tempting treats, especially in hot summer months. Don’t give in to the temptation!

These items are even more deadly than most treats since they are consumed through a straw and don’t make you feel full. Let me assure you that even though you don’t feel full, like you would after a piece of cake, you’re still taking in a bunch of sugary calories.

Do This: Make your own healthy blended drinks at home by using natural sweeteners like stevia, or simply by using fruit. Blend a delicious protein shake with ice, milk and protein powder.

A great thing to remember is that once you’ve fallen out of the habit of eating sugar, your body will no longer crave it.

This means that each day spent in discipline will bring you closer to the day that sugar no longer has a hold over you. Imagine how much happier and healthier you will be!

Eating healthy is more than half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.

For an exercise program to be challenging it must always be changing. That’s why my workouts are never the same.

It’s my goal to get you into the best shape of your life. Call or email today to begin your transformation!  Hauk45@Comcast.net 

Better than Pop

We all know that soft drinks aren’t good for us …and yet we still drink them. I understand that plain water gets boring – especially when you’re having a party or gathering, so I’ve come up with the simple Spa Water recipes below and quickly turn plain water into an exciting and refreshing treat without added sugar or chemicals.  I do this myself.  Give it a try:

  • Citrus: Slice an orange, lemon, and lime into a large pitcher of water. Add ice, allow to chill for 1 hour before serving.
  • Raspberry Lime: Slice a lime into a large pitcher of water, add a handful of raspberries. Add ice, allow to chill for 1 hour before serving.
  • Strawberry Basil: Slice 10 strawberries into a large pitcher of water, add 5 leaves of basil. Add ice, allow to chill for 1 hour before serving.
  • Watermelon Rosemary: Place ½ cup of small watermelon chunks into a large pitcher of water, add two sprigs of rosemary. Add ice, allow to chill for 1 hour before serving.
  • Pineapple Mint: Place ½ cup of small pineapple chunks into a large pitcher of water, add 15 mint leaves. Add ice, allow to chill for 1 hour before serving.
Low Sugar Smoothie Bowl

​Here’s a fun new way to create lower-calorie, lower-sugar smoothie bowls that work for your fitness goals, your health and your fat loss! The secret ingredient to use is FROZEN CAULIFLOWER RICE! This simple technique allows for your smoothie bowl to have a creamy, dreamy consistency while reducing the calories and sugars of large quantities of frozen fruit. 

What you need

Servings: 1

½ cup frozen cauliflower rice
1½ inches frozen banana
1 teaspoon Peanut Butter
¼ cup almond milk (or to fill line)
1 tablespoon unsweetened cocoa powder
1 scoop Chocolate Protein Powder

Optional Toppings
sliced almonds
fresh berries
dried fig
shredded coconut​
lily’s chocolate chips (stevia sweetened)​
pomegranate seeds (arils)
Banana

Instructions

1. Place all ingredients in a Ninja Foodi Smoothie Bowl blender or a high-speed blender and blend until smooth. Pour into bowls and garnish with your favorite toppings. Enjoy immediately!

Nutrition
One serving equals: 231 calories, 5g fat, 73mg sodium, 21g carbohydrate, 6g fiber, 4g sugar and 30g protein

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How Do You Communicate With "Invisible People"?

Do you know who the "invisible people" are in your life?  They are the supermarket workers, the maintenance people, the healthcare workers, the admins at your job, daycare workers, receptionists, food service workers, etc.  These are the people who make your life better and easier and yet we sometimes breeze by them.  They feel invisible many times.  

Most of us greet others with a , "Hi, how are you?"

This question usually results in the perfunctory, "Fine." 

This question doesn't really do much to deepen communication or show that you are really interested in the other person.  

Plus, the pandemic has thrown us into a world of masks and social distancing; neither of which helps us communicate clearly. 

So, try these questions this week:

What has been the best part of your day today?

This question calls for an answer.  Listen and then acknowledge their answer.  Follow up if you think it's appropriate.

This next one is great for people you work with who feel invisible:

I've been thinking of you.  How are you doing today?

​​"Today" is the key word.  Follow up with questions about projects or their family. 

And,

How have you been holding up during the pandemic?

Great question to follow up with asking, "What's the first thing you are going to do when we get back to 'normal"?

How does this relate to our fitness and health?  

When you connect with others serotonin (feel good hormone) is released in BOTH people.  It's a win-win situation.  

Both of you will walk away with smiles.  And, the next time you see each other, you will immediately be reminded of your nice communication and connection.  

Happy Monday.

Get out there and connect!

Your friend and coach,

Tami

Links
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Do Not Keep Waiting - Now Is The Time

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We are in the business of getting you the body and health you deserve.  Don't give up!

We are not like the other gyms and online workouts you will find.  We offer real workouts and real help for real people.  

What does that mean?

It means we focus on movements and work that are functional:  Our workouts help you build strength where you need it: walking up stairs, lifting your grocery bags, tightening your core.  Our workouts are designed to help you be stronger and more fit in every day life. Our specialty is weight and fat loss for people who are now ready to put their health and well-being first. 

We also know you live busy lives and your time is precious.  We appreciate the fact that you should not be so sore from a workout that you can't function the next day.  We will never have you perform exercises that will compromise your body or possibly injure you.  Real stuff. 

We truly love the results we get for our members.  Even if you live too far away to physically join us every day, you can be one of our tribe!

We now offer online workouts, recipes, and overall positive motivation for everyone!

We run a virtual Boot Camp complete with live workouts and a ton of videos in our library for you!

The best part is you can join us and reap the same benefits of our in-person boot camp for just about a buck a day.

Your health and wellness is worth it!

You can sign up online safely and securely 24/7

Go to www.haukfitness.com  and then click on the drop down bar "What We Do"  Go to "Sign Up" and then scroll down to our online membership!  

Workout with us in real time and you can always scroll through our video library for fun Tabata workouts, workouts with weights or just a body weight session!

The time is right to get fit. Be fit.  Stay fit

www.haukfitness.com  ​

Email: hauk45@Comcast.net
Phone: 847-562-6465
Web: www.haukfitness.com