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Holiday Nutrition Survival Guide Tip #6

HOLIDAY NUTRITION TIP #6 SAMPLE ALL TREATS BUT ON THE SMALLEST SIDE PLATE Eating holiday treats is one of the great parts about this time of year. So we don't think it's realistic to go the holidays without eating them. Instead, grab the smallest plate you can find and put a little bit of everything you want to try on it. You can only use one plate, so be sure you choose wisely what you'd like to have on it! Want to download our FREE Holiday Nutrition Survival Guide? Just click the picture. ....
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Holiday Nutrition Survival Guide Tip #5

HOLIDAY NUTRITION TIP #5 Don't Confuse Your Goals with Others' Gluttony Just because other people are eating wild doesn't mean you should. Their goals are not your goals. They might be ok with gaining 5 lbs during the holidays but you're not. So keep that in mind as they are face first in the desserts and you are trying to justify it. Before you go to a party, write down your current goal. This will help you remember it when you are seeing a person eat big slices of cake and you are trying to justify why you should. Honestly, that one piece won't set you back much. It's the idea of always justify one more, one more, one more, that's what really is breaking. You're breaking those ....
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Holiday Nutrition Survival Guide Tip #4

HOLIDAY NUTRITION TIP #4 Don't Skip Workouts The holidays get busy, they get stressful and there is a lot to manage. However, this is no reason to skip your workouts. They are one of the more important things to put on your schedule actually. A good workout can burn extra calories, reduce stresses and help you build a healthy mindset during the crazy holidays. Want to download our FREE Holiday Nutrition Survival Guide? Just click the picture. Check out our different social media posts on this tipFACEBOOK PINTEREST TWITTER Download our new Holiday Nutrition Survival Guide to learn how to navigate these holidays and not gain the dreaded 5 lbs of holiday weight. 🎄 ....
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Holiday Nutrition Survival Guide Tip #3

HOLIDAY NUTRITION TIP #3 Throw Away Leftovers It's one of the hardest things to do, throw away food. Especially food that tastes so so so good! But if you want to keep off that extra 5lbs during the holidays, throw away your leftovers as soon as possible. Better yet, don't take them with you when you leave. If you do have take leftovers, throw them away in your outside garbage when you get home, don't let them get in the house. If it's a dish you are taking with you, take a healthy dish with you that way you could keep the leftovers. Want to download our FREE Holiday Nutrition Survival Guide? Just click the picture. Check out our different social media posts on this tipFACEBOOK ....
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Holiday Nutrition Planning

The holiday season is a nutritional mind field! Planning is a key strategy throughout the year for ensuring that you keep on track nutritionally - but during the holidays it is even MORE important as there are significantly more situations that will tempt you to get off track and your regular healthy eating and exercising schedule and routine (something that is key for long term success) is disrupted.Let’s look at some of these landmines that you’ll need to avoid. Holiday Parties Alcohol it puts the biochemical brakes on fat loss - even worse when combined with carbohydrates as it usually is. Feasts like Thanksgiving. hors d'oeuvres full of refined carbohydrates and empty ....
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Holiday Nutrition Survival Guide Tip #2

HOLIDAY NUTRITION TIP #2 Plan your meals for the week based on upcoming parties Pull out your calendar for the week or a few weeks at a time. See what days you have parties or anything where you might not be able to control your nutrition. Then plan meals based around those parties. Example: Friday night family get together. Friday early morning stay lighter on calories or fast for the morning. Have a big salad for lunch. That way you can eat relatively what you want at the event. Then Saturday morning fast and get back to your normal eating routine at lunch. Planning is key, never fly by the seat of your pants because you'll get burned!! Want to download our FREE Holiday ....
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Holiday Nutrition Survival Guide Tip #1

HOLIDAY NUTRITION TIP #1 Don't Graze Have you ever been at a party and happened to camp out by the food table? Did you notice how often you reached down and without really noticing put a piece of food in your mouth? If you're like most people, you constantly snack when foods in sight. So let's take that out of the equation. Grab yourself a plate, small is best for saving calories. Fill it up with whatever you would like, then walk away from the table. Go join in a conversation as far away from the table as you can and try to get lost in the convo. This will save you a ton of calories by the end of your party! Want to download our FREEHoliday Nutrition Survival Guide? Just click ....
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Fat Loss Supplement Stack

GCP FAT LOSS STACK These are products that we have personally used in our own diets to help shed some unwanted weight when we needed it most or to help keep inflammation down over the long haul. The products in this stack each have a specific purpose and we'll explain those all below. BCAA Drink- this tool has a ton of great benefits. BCAA stands for brand chain amino acids, these are essential amino acids that help with recovery, stamina, and reduction of inflammation. This is a drink we recommend having either right before workout, drinking during workout or right after workout. It helps during a workout to keep your stamina up and helps your recovery from the workout. ....
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Resistance Training plus Calorie Increase Reduces Body Fat

Over the last two months, I’ve been working with a member on improving her body composition. Her goals were to lose a few pounds but mainly to decrease her body fat percentage. This article I’m going to walk you through some of our findings after she followed my recommended program for eight weeks. I’ll end with some takeaways that you can use in your own diet and training. THE GOAL To lose 5 lbs, decrease 2% in body fat and to increase muscle mass. TOOLS WE USED InBody 270 to test her body fat, her lean muscle mass, and weight MyFitnessPal for tracking food and macros Food scale for weighing exact amount of food Game Changing ....
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Why Strength Training is Important for Body Transformations

Almost everyone wants to workout to look better physically. This is 10 out of 10 times the case for all people that walk in our door. People are looking for body transformations and that's what we do best. But the issue is, when most people come in the door, what we tell them is the best way to achieve these results goes against their instincts. Most come in thinking they need more cardio to burn more calories. We do think a certain amount of the right "cardio" is important to create a caloric deficit however, that is just one of the three main components of body transformations. The three components we talk about are: 1) Afterburn (aka HIIT cardio) 5-10min bursts of higher intensity ....
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Excellent workout program and very motivating instructors! GCP really cares for the health and fitness of its members, as demonstrated by amazing communication about diet, fitness and on-site body metric evaluations to help gauge personal progress.

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Excellent trainers! Great classes! They always go over and beyond! They teach you the correct way!This is the place to go if you want a great workout with great trainers!

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Great place and great owners. They really make the workout experience personal and challenging.

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I really enjoy working out here. They cater to your capabilities by providing alternative exercises when needed and also know when to push you. The workouts change daily and are never monotonous or boring. I have thoroughly improved my strength and most importantly feel great. Highly recommend GCP.

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If you are over 50 and looking for a challenging fitness experience adjustable to your specific needs or limitations then GCP is for you. 45 minutes per session and done. No guessing with the equipment or techniques.

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