When it comes to losing weight most of us are willing to try almost anything. Over the last decade or so there has been an incredible amount of weight loss plans or strategies brought into the public eye. We are bombarded with everything from The Atkins Diet to a cleanse consisting of lemon juice, maple syrup and cayenne pepper. There have been so many new options that we tend to forget about some of the most basic ways to lose weight. Here are a few that always have and always will work. 

1. Learn To Say No - Self-discipline is one of the hardest things to develop, but one of the most powerful tools you can have when it comes to losing weight. You may notice that once you start trying to lose weight everyone tries to keep you from succeeding. They bring in treats to the office, the kids need you to bake something for school or friends want you to go out to dinner almost every night of the week. The trick is to simply say no. Be able to be around the bad foods without having to take a bite. 

2. Eat Extra Veggies - They are low in calories and high in nutrients. What else could you ask for? A lot of them are also high in fiber so they help to fill you up before you overload on the other stuff. Here's something to think about: 100 grams of broccoli adds up to about 34 calories while 100 grams of a brownie adds up to about 400 calories. 

3. Build Up Your Confidence - Telling yourself you can't do it is losing before you even start. If you're confident that you can achieve your goals, you will. Start with smaller goals and as you achieve them you will build the confidence you need. Think of confidence as momentum. If you have some speed built up ahead of time the mountain will be a lot easier to climb. 

Read More.

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We found a great article from Woman's Health on how sleep, or lack there of, is directly related to weight gain. We thought it would be nice to share some of those with you. For some people, it's easy to let your sleep take the back seat. You figure if you're eating healthy and working out you don't have much to worry about, especially when it comes to weight gain. Here's why that's wrong

Sleeping less means you burn less - A recent study showed that people who are running on little to no sleep use as much as 20% less energy. That means your body is holding on to five times more of the calories you consume. 

Sleeping less usually means you eat more - The same study showed that women who were sleep deprived ate an extra 329 calories and men consumed an extra 263 more. It also showed that sleep deprived subjects are more likely to snack late at night and to go for the high-carbohydrate snacks. 

Sleeping less increases your cravings - Insufficient sleep raises the levels of ghrelin, the hormone that tells you to eat. Ghrelin's job is to increase your appetite to promote fat production and make your body grow, which is usually the last thing we want to happen. 

Sleeping less tells your body to store fat - This is another example of ghrelin at work. It reduces the number of calories you burn while increasing your glucose production. It also tells your body to hold on to every ounce of fat it has. 

Sleeping less means you have more time to eat - When you really think about it, the longest you go without food is when you're asleep. If you don't sleep you find yourself with more time on your hands. Pair that problem with the increased cravings and you've got a recipe for gaining extra weight. 

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Trying to save money on groceries? Who isn’t? Unfortunately we have bad news, going across town to the cheaper grocery store might save you a little money but it can also expand your waistline. Here are a few budget-friendly tips that won’t put your health at risk. 

Always Make A List

Deals and coupons are made to convince you to buy things you don’t need. If you find a deal for an item on your list, great! Otherwise just leave it on the shelf. Before you write your list try planning out your meals for the week so you know exactly what you need instead of what you might want. 

Beware of The Bulk

Buying in bulk might seem like a great way to save some money but it’s also a great way to accidentally load up on not-so-healthy snacks. Most stores don’t sell the healthier items in bulk so think twice before tossing the combo pack of frozen pizzas or the never-ending bag of chips into your cart. 

Ration Your Portions

If you do buy in bulk, go home and section off whatever it is you bought into the suggested portion sizes. It’s easy to go overboard when there’s a lot of food in front of you. By serving yourself smaller portions you make it easier to stop at a reasonable amount and harder for those extra calories to sneak their way in. 

Pay Attention To The Labels 

Believe it or not, not all of the foods with ‘healthy’ packaging are actually good for you. Use this guide to decode the nutrition labels on your groceries. It’s important to know what you’re getting before you buy it. You wouldn’t want to buy a car that looked like a Porsche but had the engine of a moped would you?

Shop Local

This isn’t as selfless as it sounds. If the store is closer you’re more likely to buy smaller portions and pick up fresh produce more often. If it’s close enough you can even walk or ride your bike so you get better nutrition and a little exercise. 

For more fitness and nutrition tips connect with us on Facebook and Twitter. 

About me...

As a child, I would run around the block when I got bored. I started going on longer runs with my Dad around age 10. Those frequent runs sparked my passion for physical activity. I ran cross- country and track in high school and I still run almost everyday. Resistance training has helped make me more stable and enabled me to meet time/speed goals. I am also an absolute “foodie” and love to cook and enjoy eating out. I went for my degree in Nutrition Science because I wanted the in-depth knowledge of fulfilling the human body’s needs through proper eating. I live by the motto “eat with a purpose.” I hail from the Central Coast of California and my background is in wellness consulting for businesses. Employee health promotion is important because healthy employees are more productive, efficient, and satisfied with their careers. I love to help people lose weight and teach them techniques for keeping it off as well. Weight loss and maintenance is a lifestyle!

Sara Jane Weidner BS

Personal Trainer/Nutritionist

NCCPT: Certified Personal Trainer Axiom Fitness Certified dotFIT Nutrition Specialist

“Eat With A Purpose”

Believe it or not you can eat more to weigh less. What it comes down to is eating less of the wrong foods and more of the super foods that help your body lose weight. Here are some of the best foods you can be eating to lose that extra weight.

Apples - These are great as a pre-meal snack. They're low in calories but they help control your blood sugar and prevent cravings and overeating. 

Steak - Beef gets a bad rap but a good steak can go a long way in helping you shed some extra lbs. Steaks are loaded with lean protein to help control your hunger and keep your metabolism running at a higher rate, burning more calories over a longer period of time.

Oats - The true breakfast of champions! Oats are loaded with fiber and help fuel your body and fill you up for a longer period of time than most of it's carb loaded competitors. Try the steel-cut variety for even more fiber per serving. 

Wild Salmon - Not only are fish fats good for your heart and your brain, but they're good for slimming down your waistline. The Omega 3's in salmon help increase your insulin sensitivity which helps you build more lean muscle and decrease belly fat.

Blueberries - All berries are good for you but the bluer the better. They actually have the highest antioxidant content among all commonly consumed fruit. Instead of topping your cereal with blueberries try topping your blueberries with cereal, it's just as tasty and a great way to slim down. 

Yogurt - Several dietitians refer to plain yogurt as "the prefect food". This is because it has an incredible balance of protein, carbs and fats. It's one of the best foods for keeping your blood sugar steady which goes a long way in preventing cravings, and controlling your appetite. 

Avocados - Don't be scared of its high fat content, that's actually what makes it good for you. The right kinds of fats offer increased satiety which means you don't eat nearly as much. Try using this as a spread on your sandwich instead of mayo or butter. 

Find more weight loss super foods here. 

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Meet Who's Training You At Axiom

 Having a BA in Business, and spending some time in the corporate world made me realize that I was looking in the wrong field for my own personal success and job satisfaction. As a former member of the Gold’s Gym staff, I have rejoined this great Axiom team knowing that my success and satisfaction will come from the success of my clients reaching their goals.

The majority of my life has been spent involved in some form or another of fitness. I studied Traditional Tae Kwon Do for 9 years and received my 1st degree Black Belt when I was 16. I was recognized as an All- State football and basketball player in HS, and won the Montana State Track Championship in the 300 Hurdles. I moved on to play football in college where I was a running back for the 2002-2003 NAIA National Champion Carroll College Fighting Saints. Since college I have competed in a few bodybuilding competitions and have been training for a power-lift meet later this year

Assistant Director of Fitness

Heath Wall

NASM—CPT USAW - Lvl 1 Sports Performance Coach dotFIT Nutrition certified

“Success isn't a result of spontaneous combustion. You must set yourself on fire.” - Arnold H. Glasow

How much would you love it if your employer was paying for your gym membership? For some people that's the case. Organizations all over the country have started to adopt wellness programs and they're seeing incredible results. Besides employees being healthier and happier, they took less sick time and had more energy at work. These programs are benefiting the employers almost as much as they benefit the employees. Below is an excerpt from the full study and a link to the original article. 

"Those extra trips to the gym courtesy of your employer may have done more good for your health than you realize, a new study finds. 

Forty-one percent of workers said wellness programs made them happier and more productive at work, according to the latest Principal Financial Well-Being Index.

And better health means time on the job: About 35 percent said they missed fewer days, while 52 percent said their energy had increased.

Nearly half (45 percent) of the study's respondents said the programs were worth it, but there's still a bit of a disconnect when it comes to what the companies are offering and what workers want. 

The most common wellness packages included online wellness information and educational tools or resources, but 25 percent of those without discounts to the gym said they would prefer a workout pass instead."

Read more here. 

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Meet Who's Training You At Axiom

The fitness lifestyle has been a passion of mine since childhood. I got involved in sports at the age of 3 and have been driven by a lifestyle of physical fitness ever since. Growing up with a father as a physical fitness mentor was very instrumental in continuing my passion throughout my life as well. After finishing an Associate’s in Physical Therapy, I began working for Gold’s Gym in 2003 as a National Academy of Sports Medicine certified trainer and am excited to continue my career as a certified trainer with Axiom Fitness.

I am committed to providing people of all ages and fitness levels the necessary tools needed to accomplish their fitness goals and encouraging them to continue a lifestyle of health and wellness for years to come.

Certified Personal Trainer

Kelsey O’Leary Certified Personal Trainer

NASM-CPT

Associate of Physical Therapy Associate of Physician Assistance Certified Apex Nutrition FitPro DotFit Nutrition Specialist

“"Performance is often linked to sports; though, LIFE is where we PERFORM our greatest achievements."

Take the first step by getting your FREE body assessment today!

We really wanted to give some love to the SilverSneakers program today. We wanted to take the time to make sure that everyone knew what it was and that we do offer classes. Read below for more details. 

The SilverSneakers® Fitness Program is an innovative health, exercise and wellness program helping older adults live healthy, active lifestyles. Your SilverSneakers fitness membership includes:

• Access to our basic amenities such as [our heated pool with adult-only hours, private locker rooms, private showers, indoor track, state-of-the-art fitness equipment, circuit training, racquetball courts, lounge, cafe].

• SilverSneakers classes and other classes we offer such as [yoga, pilates, dance, etc.] • Most important, your membership is available to you at little or no cost through your

health plan.

Regular participation in SilverSneakers can help you build muscular strength, improve joint mobility and increase cardiovascular endurance, leading to improved health and greater independence.

SilverSneakers also provides opportunities to:

• expand your social network and strengthen friendships • increase your mental sharpness • take part in social activities and wellness seminars

More than 1 million members nationwide already enjoy SilverSneakers. Join them today and bring your SilverSneakers card and/or health plan ID to the front desk, and our friendly staff will help you enroll!

Learn More about SilverSneakers on their Facebook Page or Youtube Channel

"As far as cardio training goes, high-intensity interval training, a.k.a. HIIT training, has been exactly that among serious fitness enthusiasts-a big hit.

HIIT training has nothing to do with becoming a Mafia assassin, although your body fat may feel like you finally have it in the crosshairs.

This novel form of cardio intersperses intervals of high-intensity exercise (such as sprinting) with intervals of either low-intensity exercise (such as walking at a slow pace) or complete rest. This style is a departure from continuous steady-state (slow and steady) cardio that most people do at a moderate intensity for 30-to-60 minutes.

With HIIT, you'll be running (or cycling or whatever) like a bat out of hell for brief stretches, but the net effect when all's said and done is better results in less time." Click the image below for the full article." 

We will be posting a different piece of this 4 article series every Friday for the next few weeks. Feel free to ask our trainers and staff any fitness related questions you might have, or reach out through  Facebook and Twitter. 

Sometimes it's hard to say something better than how it's already been said. That's why we love quotes. That, and they're easy to remember and also let you know that someone has already felt what you're feeling and done what you're doing and made it out alive. Here are a few of our favorites to help keep you motivated when you need it. 

1. Nothing great was ever achieved without enthusiasm. -Ralph Waldo Emerson
2. The finish line is just the beginning of a whole new race. -Unknown
3. The difference between a goal and a dream is a deadline. -Steve Smith
4. No act of kindness, however small, is ever wasted. -Aesop
5. Insanity: doing the same thing over and over again and expecting different results. -Albert Einstein
6.  Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. -Lou Holtz
7.  Motivation is what gets you started. Habit is what keeps you going. -Jim Ryan
8.  I've missed more than 9,000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed. -Michael Jordan
9.  Fear is what stops you... courages is what keeps you going. -Unknown
10. Strive for progress, not perfection. -Unknown
11. You want me to do something... tell me I can't do it. -Maya Angelou
12.  You miss 100% of the shots you don't take. -Wayne Gretzky
13. If you don’t make mistakes, you aren’t really trying. -Unknown
14. You live longer once you realize that any time spent being unhappy is wasted. -Ruth E. Renkl
15. Strength does not come from physical capacity. It comes from an indomitable will. -Mahatma Gandhi
16.  Motivation will almost always beat mere talent. -Norman R. Augustine
17.  I'd rather be a failure at something I enjoy than a success at something I hate. -George Burns
18. Energy and persistence conquer all things. -Benjamin Franklin
19.  Just do it.™ -Nike
20.  In seeking happiness for others, you find it for yourself. -Anonymous
21.  The secret of getting ahead is getting started. -Mark Twain
22.  It's not who you are that holds you back, it’s who you think you’re not. -Anonymous
23.  Luck is a matter of preparation meeting opportunity. -Oprah Winfrey
24.  It's never too late to become what you might have been. -George Elliot
25. Clear your mind of can’t. -Samuel Johnson
26. Health is the thing that makes you feel that now is the best time of the year. – Franklin P. Adams
27. It is exercise alone that supports the spirits, and keeps the mind in vigor. – Marcus Tullius Cicero

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We always want you to have a fun and safe time working out. That's why we put together this list of fitness do's and don'ts to help make sure you're getting the best workout you can without putting your health at risk. 

Fitness Do's

Warm Up. Don't just jump right into it. Give your muscles a little time to wake up and stretch out. This helps to prevent injury and also lets your body perform at it's best. 

Stretch More. You improve your flexibility, range of motion, prevent injury and reduce the risk of tight muscles or strain. Be sure to stretch right after your workout while your muscles are still warm. 

Hydrate. Always bring a bottle of water with you to the gym and drink from it regularly—before you feel thirsty. Your body can't perform when it's dehydrated so drink up before, during and after your workouts.

Find “Just Right.” It's always about finding the happy medium. If you workout too hard you risk getting injured. If you don't work out hard enough, you're not really working out. Really pay attention to how you feel after your workouts. You shouldn't feel like you can't move but you shouldn't feel comfortable skipping a shower either. 

Fitness Don'ts

Lifting Too Much. If you think you're ready to move up in weight, do it gradually. If you have no idea where to start, underestimating is the safest and most efficient way to find the right weight.

Lean on The Machines. Stair-climbers, elliptical machines, cross trainers, and treadmills may seem like equipment made to lean on, but this may put undue stress on the wrists and back. Check your posture throughout your workout and pay attention to which muscles are getting tired first.

Jerking Around. If a free weight is so heavy that you must “jerk” it up to get it to move, you’re probably straining your muscles and working your way towards and injury. 

Get Carried Away With Workout Snacks. If your workout lasts less than two hours, you shouldn’t need energy bars or sports drinks to fuel your workout. Most of those foods are high in calories and if you don't really need them then they are doing more harm than good. 

What fitness rules do you live by?

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Did you know that different foods can protect your DNA and fight disease at the same time?

Certain foods can influence your epigenome, preventing it from switching on bad genetic behavior, according to a 2010 study in Clinical Epigenetics. Diets that are rich in these "epigenetic-modifying compounds" actually do help to reduce the incidence and severity of disease. It's incredible how much we've already learned and how much we're still learning about nutrition and health in general.  Here are some of the foods that help protect your DNA. 

GREEN TEA
Key compound: Polyphenols
Genetic effect: Helps the epigenome suppress genes that trigger breast cancer and possibly other cancers
Best dose: Around three cups a day
Also find them in... Strawberries, dark chocolate, apples

BROCCOLI SPROUTS
Key compound: Sulforaphane
Genetic effect: Protects the epigenome and reduces cancer risk
Best dose: Around one cup a day
Also find it in... Brussels sprouts, cabbage, cauliflower

FAVA BEANS
Key compound: Genistein
Genetic effect: Reinforces the epigenome and inhibits cancer cell growth
Best dose: Around a quarter cup a day

Read more at Women's Health: 

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Working out does wonders for your health and for your body, but it can't do it all. You need to pair a good workout routine with a smart, steady and healthy diet. More importantly, you need to eat the right foods at the right time to fuel your body and to get the best results out of your workouts. Here are some tips to help you plan. 

What to eat before your workout:

Your muscles rely heavily on carbs for energy, especially during intense workouts. Complex carbohydrates like whole wheat bread or pasta, fruit and veggies paired with a bit of protein work best as your pre-workout meal. Be conscious of the actual volume of food you eat as too much might slow you down during your workout. 

What to eat while you workout:

Most of your workouts won't require you to eat, but you should hydrate every 15-30 minutes. If you are planning on an extremely long endurance workout you might consider packing an energy bar or some fruit to help maintain your blood sugar for the entire distance. 

What to eat after your workout:

The best thing to do is to eat right after your workout. You should eat within 60 minutes of your workout but anything past 2 hours will reduce your body's ability to use the food to recover. After your workout your body NEEDS PROTEIN! This gives your muscles the building blocs they need to repair the damage from your workout which means more muscle and stronger muscle for you. The last and most important thing to do is REHYDRATE! Your body can't run at it's best unless you keep it hydrated. 

Don't forget to connect with us on Facebook and Twitter for more fitness and nutrition tips!

We all love saving calories here and there. We do that by making healthy choices, but what if the foods you thought were healthy were secretly loaded with calories? Unfortunately that is the case. Here are some foods that might be sneaking by your calorie radar. 

1. Raisins - They definitely aren't bad for you but one little box has 129 calories and you can get the same from two full cups of grapes. 

2. Grape Nuts - This healthy and filling cereal offers over 400 calories for just one cup. It's also loaded with sodium so our recommendation is to seek out one of the many other healthier options. 

3. Peanut Butter - It's great in moderation but consider that just two tablespoons offers as many calories as a Snickers bar. 

4. Dark Chocolate - Yes, it is the healthier option and is proven to provide the body with anti-oxidants, but, again, it's all about moderation. Some bars have as much as 600 calories. 

5. Greek Yogurt - The plain kind is loaded with protein and low on carbs but most people don't like the taste of plain. This is where the problem starts. The flavored varieties of greek yogurt crank up your sugar intake so flavor with caution. A teaspoon of honey might be just enough to sweeten it up for you. 

6. Whole Wheat Bread - Just because it's healthier, doesn't mean it has any less calories than any other variety of bread. Look at the label before you get too bread-crazy. 

7. Olive Oil - Just two tablespoons comes with over 200 calories. It has been proven to be healthier for your heart than other cooking oils but that doesn't mean you can drench your meal in it. 

8. Trail Mix - It's a mix of a bunch of healthy ingredients so it can't be all bad right? Just one cup can put you up an extra 700 calories!  It was designed to be high in calories to help sustain hikers as they worked their way through dangerous trails and up mountains, not just a snack for everyday Joe or Jane. 

9. Ramen Noodles - Admit it, ever since college you've had the occasional craving. One block of Ramen adds close to 400 calories to your day making it a meal instead of a snack. 

Find more deceiving and calorie loaded snacks here. 

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You've been doing so well, but the big day is almost here. The day of chocolates and sweets and a big fancy dinner, Valentine's Day. Some might be facing the terrible decision of trying to avoid the sweets all together or to just give in to temptation and work it off later. Lucky for you, we found  a few great ideas from Shape to help you make the best compromise possible. 

Here are some healthier sweet treats to enjoy:

1. Chocolate Ginger Mousse  

175 calories, 4.5 grams fat

No Valentine's Day is complete without some chocolate! Indulge your sweetheart with this creamy mousse recipe from Chef Anthony Stewart of the Pritikin Longevity Center in Miami, Florida. Healthy ingredients like tofu and ginger juice are masked by a rich chocolate flavor. Your valentine will never guess this dessert is sugar-free with zero grams of trans fat!

Ingredients:
4 oz. Hershey unsweetened cocoa powder
1/4 c. hot water
12 oz. extra-firm silken tofu
1/4 c. Splenda
2 tsp. vanilla extract
2 tbsp. fresh ginger juice (grate the ginger root and squeeze to extract juice)

Directions:
Combine cocoa powder and hot water in a stainless steel bowl. Cook slowly over a hot water bath for 5 minutes until the mixture is like fudge. In a food processor blend tofu for 1 minute, add fudge, Splenda, vanilla extract, and ginger juice and blend until smooth. Place mixture in parfait glass. Garnish with raspberries or as desire and serve cold.

Makes 4 servings.

Find More Recipes Here. 

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This may seem contradictory to most healthy eating tips you've heard, but it works. Snacking helps you control your blood sugar and your hunger which in turn prevents craving-driven binges and makes it easier to control your portion sizes. The key to making this work is choosing the RIGHT SNACKS. Here are some of the best. 

1. Kashi Chewy Granola Bars - They're made with real nuts and whole grains and they offer a low calorie intake for the amount of fiber and protein you get in return. 

2. Frozen Peas And Corn - Celery sticks can drive a lot of people away from snacking on veggies but try grabbing half a cup of these frozen treats. They're a bit sweet and refreshing at the same time and have the right nutritional content to satisfy you till the next meal. 

3. Plain Greek Yogurt - Stay away from the high-sugar and syrupy flavored varieties. Instead grab plain greek yogurt with no fat, low calories and plenty of protein. If you need to sweeten it up try adding fresh fruit or a little bit of honey. 

4. Fancy Up Your Apple - We all know what they say about an apple a day but they also help with weight loss. It's easy to get bored of eating an apple whole so try chopping it up and mixing it with walnuts or a spoon of real maple syrup. 

5. Oatmeal - Oatmeal is more filling than dry cereal and offers the same amount of calories and fiber. A great way to start your day or the perfect snack to bring with you to the office. 

Find more healthy weight loss snacks here. 

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Don't you think that you deserve a nice relaxing evening...in a hot tub? You work out, you work, you cook and clean and do all of the things that NEED to get done, don't you deserve some nice relaxation? We think you do and that's why we want to give you this hot tub from Prestine Pool and Spa! Find out all of the different ways you can be entered to win below. 

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Cravings attack without warning and there's almost nothing we can do!

"Almost" is the key word and "willpower" is your new weapon of choice. Sometimes it feels like it's near impossible to fight back your sweet tooth or to tame your cravings for salty snacks, but it can be done!  We put together few tips to help you arm yourself with enough willpower to overcome any craving that may attack.

1. Spend Time Thinking About Absolutely Nothing - Some people call this meditation but the point is that it works. When you have so many ideas and to-do's running through your brain you start to do things, like snacking, without really making the conscious decision. Take about five minutes a day to clear your head and think about nothing. This will actually make it easier for you to be conscious of all of the decisions that you make. 

2. Outthink Yourself - Think ahead to all of the points in the day that might cause you to break down. The 2 o'clock snack attack, Happy hour after work, donuts on the break table etc. Once you identify all of these traps, create a better alternative. Bring some healthy snacks to counter any temptation at work and schedule  a workout or activity with a friend for happy hour. 

3. Weigh Your Consequences - Every time you're faced with a craving or a temptation, think about your goals and how much work it will take to keep you on track. If you eat that jumbo cream cheese muffin you're going to have to go back to the gym tonight or cut your dinner down to almost nothing. When you see the negative consequences it's easier to say no. 

Find more fitness and health tips here. 

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The holiday season is upon us and besides quality time with family and the spirit of giving, we also have the large meals to look forward to. As hard as we may try, it's nearly impossible to dodge all of the holiday fixings. So, after everything said and done how much work will it take to make up for it?  We found a great infographic with some stats to help explain. Don't forget to connect with us on Facebook and Twitter for more fitness and nutrition tips.