Weekend Survival Tips

8 Aug

healthy eating
Here are some great weekend survival tips to stay on track and not blow your diet. (Summer is in full swing, every weekend counts!)

1. Weigh yourself today, tomorrow, Sunday and Monday. Sounds crazy. But knowing you have that commitment to yourself will do a little mental pre-damage control to keep you on track.

2. Limit alcohol. There are several reasons why. One, it is empty calories. Two, it lowers your inhibitions and may cause you to feel less guilty about making poor food choices. A good goal for those who love their boozies (myself included):4 alcoholic drinks per week, max. Best split up, not all at once! And choose either wine, a light beer, or vodka with seltzer and a splash of fruit juice if needed (Squeeze of citrus is best).

3. Plan ahead. Right after you finish reading this email, plan out your weekend meals so they provide the most nutrition. Going out to dinner? Read the menu ahead of time, choose what you are going to order, and order first. Skip the bread basket and dessert, or share the dessert with someone. Going to a wedding or other event? Eat enough beforehand so you are not starving. A protein shake, soup or salad are great about an hour before the event. Try to make good choices. A good rule of thumb is to limit alcohol, starchy carbs, and sugary items.

4. No plans? Stay busy. Make plans to walk, hike, garden or do yard work. Clean out the garage or your pantry. Keep yourself full and you won’t sit around eating out of boredom. Plus, keeping active burns more calories!

5. Finally make Sunday your prep day for the week ahead. Plan out your meals, get your food shopping done, and start making some items ahead of time. Healthy grains such as rice or quinoa, sweet potatoes, steam vegetables, portion out nuts and seeds, and grill some chicken breasts. Boom: you are already set up for a whole weeks worth of success! (See our previous blog post for the bets prep ahead tips.)

Fail to Prepare? Prepare to Fail……..

5 Aug

meal photo1
If you fail to prepare, you prepare to fail. Nutrition can account for up to 90% of your weight loss efforts, so don’t sell yourself short.

I recommend Sunday as the BEST day to prep for the week. However, any day that works for you, will work for you!

Take 15 min to yourself today and sit down and make your meal plan for the week. Then get out to the store to shop and get prepping.

Here are some great prep ideas to keep you going this week!

-Make your food list. Include lean poultry, healthy carbs/grains, plenty of fruits and veg, and high protein dairy.

-Go shopping! If you need to, purchase zip lock bags in various sizes and Tupperware containers of different sizes as well. Also, make sure you have an insulated lunch bag to bring with you wherever you go! Oh, and a blender bottle is great for making protein shakes at work. It is a bottle that contains a wire whisk ball so you can shake it up and you are ready to go!

-On Sunday, wash and cut your fruits and veg and put them in snack sized bags. If you take salads to work, portion out your greens into zip lock bags or Tupperware containers. Also portion out any nuts, hummus, protein powders and salad dressings so that they are ready when you need them.

-If you are an egg girl, hard boil some eggs. They are a great breakfast if you are low on time, also a great snack any time of day! They also work as great salad toppers to add protein!

-Cook up some quinoa, brown rice, or sweet potatoes to have healthy carbs at hand. You can do a variety of things with these items, the key is having them cooked so you don’t need 30 min to prepare before starting to make a quick meal.

-Pre-cook some chicken breasts or purchase a roast chicken from the supermarket so you have lean protein ready to go. Vegetarians should open up 2 different cans of beans, rinse them well in a colander, and store in Tupperware for easy use. Of course you can rinse, soak and make your own as well. Lentils are a great addition to a vegetarian diet.

-If you work outside the home, pack your bag Sunday night. Make sure to include, breakfast, two snacks, and lunch. And diner too if you work late!

I promise if you do this every Sunday, your week will go much more smoothly!

Good luck everyone!

Summer Slimdown Approved Cocktails!

5 May


In honor of Cinco De Mayo, we decided to post our favorite Summer Slimdown approved cocktails, enjoy!

Lisa’s Skinny Rita:

1 oz Tequilla, 4-6 oz seltzer, fresh squeezed lime juice. If you need added sweetness, put a drop of liquid stevia or agave syrup. (Use syrup in major moderation.) Feel free to salt your glass rim, ole!

Andrea’s Paradise:

1 oz Coconut vodka, 4-6 oz seltzer and splash of pineapple. Optional: splash of cranberry juice.

Coral crush:

1 oz Orange vodka, 4-6 oz seltzer and a splash each of fresh squeezed orange juice and cranberry juice. Optional: make it a creamsicle by using vanilla vodka instead.

Laura’s Raz-Refresher:
1 oz Raspberry vodka, 4-6 oz seltzer, and fresh squeezed lime juice.

Commercial Break Workout!

28 Apr



Don’t feel like giving up your TV time but missed your workout?

Have no fear. Grab a set of weights and workout during the commercial breaks!

Follow this basic outline:

Cleaning Commercials: Cardio: Do some jumping jacks, high knees, or march briskly in place. Advanced, go for burpees or mountain climbers.
Make up Commercials: Arm toning exercises. Grab your weights and do some bicep curls, tricep extensions or shoulder presses. You can also do push ups, etc.
TV Show Commercials: Leg toning exercises. Squats, lunges, wall sits or “Jane Fonda-style” butt and leg raises on the floor.
Car commercials: Ab exercises. Crunches, sit-ups, planks, etc. Get those abs burning up!
All others: Wild cards! Choose your favorite or your problem area and work that body part during all other types of commercials. If you are still not getting cardio or walks in, I suggest cardio!







Summer Slim Down: Week 2

21 Apr


Make sure you are all tracking your calories and activity.


Register at http://www.MyFitnessPal.comand don’t forget to add me as your friend. (Use your computer, not smartphone, go to “Community” then “Find Members” and search for me under username JessicaFederici.

Then go to setting and make diary either public or public with a password so I can view it. Text me when you are setting up and I will provide you with a password to use that I will remember.

This will allow me to check on your food diary in case you are having trouble losing weight while following our plan.

Refrigerator Raid Victim: Andrea

16 Apr

For those of you not familiar with our “Refrigerator Raids”, sometimes we pop into our boot campers and personal training clients’ houses. We rummage through their pantries and fridges, pointing out where they may need a little makeover and praising them for having healthy items in stock. Well yesterday I surprised of our fav gals Andrea with a fridge raid. I have to say, Andrea earned an A+ for having prepped foods on Sunday and for keeping healthy options in to bring to work in NYC and snacks to prevent junk food binges. Andrea is a contestant of our Summer Slim Down contest and with prepping like this, she is sure to have great success! Here are some photos of Andrea’s fridge and notes on her report card!

-Clementines for easy and healthy snacking

-Bananas: the ultimate on the go fruit

-Fage greek yogurt, high in protein

-Beets, sliced and ready to go

-Mashed cauliflower: Andrea’s current comfort food

-Siggis yogurt: low sugar, Icelandic yogurt (great tip: freeze for a yummy frozen yogurt treat)

-Campari tomatoes: delicious seasonal veggies

-Hummus: for dipping veggies

-Salad greens: for easy lunches and dinners

-Prepared chicken breast and acorn squash: so dinner is done!

-Portioned trail mix: appropriate size pouches of nuts and dried fruit for a sweet and salty snack

-Quinoa and brown rice quick cooking blend: for quick and healthy grains filled with protein

-Dark chocolate: antioxidant packed treat

-Kind Granola Bars: a healthier granola bar option using nuts and dried fruit


Join our 60 day Summer Slim Down Contest!

3 Apr

summer slim down
Ready to shed some pounds and get in great shape for summer?!

Join our popular Summer Slim Down today!

$39 to Join!

This contest is open to everyone! Membership is not required.
$39 Entry Fee (provides winners pot and prizes!)

Here’s what it is:
-60 days of meal planning to get your body summer ready fast
-60 days of workouts (to do with us in boot camp, while personal training, or on your own.)
-60 days of unlimited support from us and your other fitness friends at LBD and Montville Boot Camp!

Here’s what you can win:
-A hotter body
-Cash prizes
-Gift certificates
-Free boot camp memberships (new and existing clients!)
-Free personal training
-And more!

Email us to register at LittleBlackDressFitness@gmail.com or JFederici@hotmail.com

Once registered, we set up a time in the next week to take your measurements and then send you the meal and workout plans. We are having drop in registration/measurements on Tues and Thurs, 4/8 and 4/10 at Parsippany Physical Therapy. Drop in before or after our class either between 6:00-6:30pm or between 7:15-7:45pm. Parsippany Physical Therapy is located at 1081 Littleton Rd. (Route 202 across from St. Christopher Church.)

In 60 days we will measure again, between 6/3 and 6/10.

First, Second and Third Prize winners are announced on 6/10.

Winners are chosen based on percentage of weight loss, percentage of body fat loss, inches lost, and most importantly, on contest spirit!

This is our third year running this contest and every year our members LOVE this program and everyone has success! Just taking part in this is fun and motivating, and everyone wins in the end!

Join today: You have nothing to lose but inches!

Cash prizes are determined based on number of people enrolled, so get your friends to join in with you!

Summer Slimdown


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