More candy choices for Halloween (or anytime!), Exercise Myths that you may still believe, Stay motivated with short term goals! Check out Quick Fit Club weekly video workouts and give me your feedback. Free memberships end Jan 1, 2015!



NUTRITION
You'll have plenty of guilt-free choices this Halloween! In fact, these can be your go to treats when you have the sweet tooth!  With these podcasts you'll be armed with the best candy choices and be sure to stay on track toward your goals while enjoying some sweets!


If you like Chewy and Sweet.....

1. Air Heads: One mini Air Head bar is under 50 calories and 7 grams of sugar.
2. Mike and Ike: One snack-sized box has only 50 calories and 0 grams of fat.
3. Jolly Rancher: Keep your mouth busy for minutes! So many flavors too! You can have two for only 47 calories and 8 grams of sugar.
4. Dum Dum Lollipop: Funky flavors and  only 20 calories, 0 grams of fat, and under 4 grams of sugar! You can have a variety!
5. Sweet Tarts: Get three mini packs (for a total of 6 pieces) of Sweet Tarts for  30 calories, 0 grams of fat, and 7.2 grams of sugar.
6. Smarties:  One roll is only 25 calories(!), 0 grams of fat, and 5 grams of sugar. Another great one for the munchies to keep your mouth busy!

If you like Chocolate:

1. Nestle Crunch Mini Bar: One fun size bar has 60 calories and 3 grams of fat. Eat it slowly and enjoy each bite!
2. Heath Bar: One snack-size bar has 77 calories and 4.7 grams of fat. A tasty treat!
3. Kit Kat:  Who doesn't love a Kit Kat bar?  One 2-piece snack size bar has 70 calories, 3.6 grams of fat and 9.2 grams of sugar. Go ahead, have two!
4. Raisinettes: This chocolate and raisin combo has only 67 calories and less than 3 grams of fat per snack-sized bag (about 42 pieces).  Yes, dried fruit is higher in sugar, and this is no exception at 10 grams of sugar, so be sure to keep track of how many you eat!

TRAINING

Still more muscle myths!

Myth: Lifting Weights Will Make You Bulky
False! In fact muscle growth to the point of bulk occurs very slowly over a period of weeks, months, and years. I've heard people say that after they started lifting weights, they grew so much muscle that their jeans felt too tight and too small. While that may be true, strength training is not the cause. Muscle takes less space than fat, because it is denser.  The more muscle you build, the tighter your body will be. A poor diet and lack of exercise, as opposed to a weight-training program, create the appearance of bulk.

Using heavier weights can be a time saver — studies show that you will get the same results when lifting heavier weights for fewer reps as you do with lifting lighter weights for longer. But no matter what size weight you use, make sure you choose one that is challenging your body the right way. The American Council on Exercise recommends that you choose a weight that fatigues your muscles within 90 seconds (aka makes you unable to perform another rep correctly), since that's within the limit of your muscles' supply of anaerobic energy.


Myth: If you stop exercising, your muscle turns into fat.
False! Muscle is muscle and fat is fat! The two tissues are completely different and can't convert from one to the other!  Creating muscle helps burn fat, so when you have less muscle, your metabolism rate will be lower. Once your workout routine is consistent, you'll be surprised at how toned you feel. Sure, something like a vacation or sickness can set your regimen back, sometimes leading to weight gain.  But your muscle won't turn to fat.


Myth: You shouldn't exercise with sore muscles.
The right kind of exercise can make your sore muscles feel better,  and help you recover.  Don't focus your workout on the sore muscles, do other body parts or lite cardio and stretching.  Getting your muscles to move is the best way to reduce and eliminate soreness!

MOTIVATION
Short term goals can be set for the day, week or hour! The completion of all these mini goals brings you closer to success! Whether for fitness or life!  Set some short term goals and share them with me on twitter facebook or email!

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Fit 218: Guilt-Free Candy, Myths, Short Term Goals.





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