The Bond Blog 17 December 2009

James Bond Personal Training newsletter (Holiday weight loss)

Welcome to the new look newsletter that will leave you stirred but not shaken

Your Holiday Party Cheat-Sheet

Remember that kid in school who scored so well on tests that everyone got a little suspicious?

Then one day during a big exam - BAM - the teacher pulled a cheat-sheet out of the kid's pocket. It was game over for that kid and the rest of the class was able to breathe a little easier knowing that those perfect scores weren't real.

A cheat-sheet gives you an unfair advantage – it supplies you with what you need to get ahead.

How would you like a cheat-sheet for getting through holiday parties without putting on a single pound?

What if this cheat-sheet could also help you lose a few pounds before New Year's?

You're in luck, because below I have outlined the 5 shortcuts you need to avoid gaining holiday party pounds.

Your Holiday Party Cheat-Sheet

Short Cut #1: Eat a sensible meal before the party.

You should always arrive at parties with a full stomach. I realize that this goes against the popular trend of starving yourself before a party, and that's exactly why most people gain weight. Since your stomach will be full, you'll have the clarity to pick and choose the treats that you really want, rather than stuffing yourself with everything in sight.

Short Cut #2: Bring a healthy dish to share.

Don't worry if the party that you're going to isn't a potluck - the hostess will love you for being so thoughtful, and you'll have a healthy option to enjoy.

The Festive Hummus recipe below is perfect to bring to parties.

Short Cut #3: Never drink calories.

Do you realize how quickly calories add up when you're slurping them out of a cup? Alcoholic beverages and sweet holiday drinks are simply packed with calories. These calories don't take up much room in your stomach so you're left wide open for even more calories.

Your best strategy is to avoid these beverages altogether, and stick with water. Aim to drink 2-3 glasses of water at the party.

Short Cut #4: Fill your plate, but only once.

I'm certainly not going to tell you that you shouldn't eat anything at the party. By all means, go and fill up your plate. But only once.

That's right, you heard me. No going back for seconds. Since you've already eaten a sensible meal before arriving, this rule is going to be easier to keep than you think.

Short Cut #5: Taste dessert, just a taste.

The holidays are all about sweet treats, so go ahead and partake. But just a taste. Look at desserts as something to savor, not something to fill up on.

And since you ate a sensible meal before you came, then you filled up your dinner plate once you're probably going to be pretty full at this point anyway.

That's it - all you need to know to not gain a single pound at holiday parties.

But what about the rest of the year?

Wouldn't you love to make 2010 the year that you transform your body?

Wouldn't it feel great to throw out all of your fat clothes? To look forward to bathing suit season? To be given a clean bill of health from your doctor? And to be showered with compliments by family, friends and that special someone?

It's all more possible than you think.

But you'll need to take massive action.

My programs are designed to quickly and efficiently get you into the best shape of your life.

Call or email now to schedule your first body transforming workout.

Go on, do it now and secure your spot before the New Year's rush.

Your Focus this Season

The holiday season is filled with special foods. From decorated cookies to mashed potatoes, it's one food event after another. For most of us the holiday season becomes more about food than anything else…and you wonder why you gain weight. This year shift your focus from food to the things that really matter most to you. The season will mean more to you and you'll look and feel your best.

Festive Hummus (Sun-Dried Tomato and Basil)

While the red and green speckles give this homemade hummus a jolly look, it's the taste that makes it unforgettable. This dip makes the perfect party take-along. Serve it up with whole grain pita bread or fresh cut veggie sticks. Yield: 12 servings

Here's what you need:

1 (15 oz) can garbanzo beans
1 Tablespoons tahini
1 Tablespoon olive oil
1 Tablespoon lemon juice
1 Tablespoon water
2 garlic cloves, mashed
1/4 teaspoon salt
2 teaspoons soy sauce
4 sun-dried tomatoes
1/4 cup basil leaves

Throw all the ingredients into a food processor and combine until smooth.
Nutritional Analysis: One serving equals: 55 calories, 2g fat, 6g carbohydrate, 2g fiber, and 2g protein.

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No matter how hard and often you train, your muscles cannot grow without protein. Protein is the building block of muscle and there are no other nutrients which can substitute protein for muscle growth. To grow and build muscle mass, it is recommended you consume one gram of protein per pound of body weight per day. Many people cannot eat this amount of protein in their normal dietary meals which is why protein supplementation in the form of protein shakes can be helpful. When is the best time to eat protein to optimize muscle growth? Eat protein first thing in the morning After a good night's sleep, when your body is in a catabolic state and glycogen stores are low. Eat protein between your meals To ensure that your muscles are fed continuously throughout the day. Consume protein before / after gym workout It's a known fact that consuming easy to digest protein such as whey protein before and after your workout will promote muscle growth. Protein before bed Muscle building is at its optimum whilst you sleep, therefore you can encourage muscle growth by eating protein right before going to bed. Follow these tips, train hard and watch your muscles grow like never before.

Christmas social

The christmas social is at the Wendyhouse in Leeds on Saturday 19th December- a night of top quality goth, heavy metal and rock. Make sure you have as much black on as possible.

New Year's resolutions

Are you thinking of new year's resolutions? Do you have problems keeping them? If so copy me and follow the 3 resolutions that I have never had a problem keeping. Resolution 1 Not to make any resolutions Resolution 2 Keep resolution 1 Resoluton 3 Keep resolution 2

Free e-books

Do you know of anyone who would like four free e-books on health and fitness? If so get them to email me or phone me and I will email them four e-books on fitness completely free of charge.

Client of the fortnight

Every so often a new client comes along who does something out of the ordinary, something that you won't believe until you see it. Recently this happened- Rachel- a very new client did a plank for 100 counts and she was counting quite slowly. As she did it I was in awe that she had done in her second session what some people don't manage to do for months. Well done Rachel.