david kirsch

The following post was written by New York-based trainer David Kirsch.

If there's ever a time where we are more susceptible to overindulging, the Christmas to New Year week is one of them! But did you know you can savor something without regretting it?

This is a healthy twist on an old Christmas classic. It delivers all the flavor of the classic eggnog but without the calories, sugar, or fat. In fact, you'll save yourself 100 calories and 6 grams of fat. That's the equivalent of having to do a 25-minute walk to burn off the nog instead of a 45-minute walk.

Read more to see the recipe!

The following post was written by New York-based trainer David Kirsch.

You know it’s holiday season in New York when . . .

A. The tree is marvelously decorated in Rockefeller Center
B. The New Year’s ball is set in place above Time Square
C. The outstanding window displays line Fifth Avenue
D. You’ve postponed your wellness plan until the New Year

The answer: A, B, and C are all correct. However, if you opted for D, I’d recommend you reevaluate.

With the countdown to 2011 underway, don’t let the seasonal distractions and temptations set you up a few pounds — that just compounds the corrective measures that will become your New Year’s resolution. Remember these five seasonal tips to help you stay fit:

1. Whenever possible, keep it lean, clean and green — your food, that is. Stick to premium fuel like lean proteins and green fiber-rich veggies.
2. For every holiday dinner and cup of eggnog give me 25 push-ups and 15 lunges.
3. Keep your cheer clear — if you have to drink, stick to white wine or plain vodka soda.
4. Schedule your workout — even if it's just 10 minutes in your day. A simple cardio-sculpting plan of crunches, sumo lunges, plie squats and push-ups will break a sweat for sure.
5. Get your cardio fix wherever you can. Jog the stairs. Shake your booty at the holiday soiree. There’s nothing like a spin on the dance floor to lift that butt.

You must practice damage control to survive the holiday season. Next week, I’ll be sharing 8 ways to celebrate without the headache and extra weight! Stay tuned.

For more tips, recipes, and workouts, be sure to check out all of David's posts here on FitSugar.

The following post was written by New York-based trainer David Kirsch.

Feeling overwhelmed? Breathe and refocus with David Kirsch’s exercise for inner energy. The stress of trying to fit it all in while keeping up with the demands of the season can leave you feeling stressed and turning to junk food galore. But it doesn’t have to be that way.

This holiday season, pay attention to the times you feel your heart racing, your face flushing, your palms sweating, and frustration brewing. Before you reach for the candy to calm you down — or worse, react beyond sensibility — try my exercise to regain focus.

1. STOP what you are doing.
2. Count to three.
3. Take three slow, deep breaths.
4. Ask yourself: "What is this interaction about? Why do I feel this way? What is the best way for me to respond? Where are my priorities at this moment?"
5. If you’re feeling so overwhelmed that no immediate answers come to you, make a list of all the things that are making you
6. Look at each item and carefully decide: What can be tackled right now? What can wait until later?

KIRSCHIAN PRINCIPLE When you take a step back and allow yourself to think, you’ll react in a much more positive manner; your outcome will be positive. Deep breathing promotes clear thinking. The thinking is the part that we often overlook and it’s the part that will allow YOU to maintain your energy rather than waste it.

For more tips, recipes, and workouts, be sure to check out all of David's posts here on FitSugar.

The following post was written by New York-based trainer David Kirsch.

After Thanksgiving, the first step is getting rid of all the leftovers — not only the turkey, stuffing, and pumpkin pie but the extra pounds left over on your waistline. If you’re experiencing that little extra bulge from overeating and under exercising, it’s not the time to give up on your fitness and diet routine. Rather, it’s the perfect time to step up your wellness program and take some compensatory actions!

Considering that the average person ingests between 3000-4500 calories and over 200 grams of fat during the Thanksgiving meal, this will take more than one workout to burn off (unless you can run at a moderate pace for four hours, swim for five hours, or walk for 30 miles!). Make a commitment to exercise consistently each day this week.

To get back to your pre-holiday shape, I recommend getting in at least 45 minutes of cardio to incinerate calories and burn fat. Here are my Kirsch-approved cardio prescriptions:

Running
Run for 30 minutes or more. Vary your speed. Add hills/inclines to your run. Do no less than quarter-mile sprints (5.5 to 6.0 m.p.h. on treadmill). To make it more challenging, try running backwards!
Running not your thing? Then keep reading for more cardio options.

The following post was written by New York-based trainer David Kirsch.

Thanksgiving is a time to reflect and make a list of all your blessings in life. I would not be the man I am today if it were not for the people in my life — my loving parents and sisters, my beautiful girls, my supportive friends, and my devoted clients. All of you believe in me, and complete me in very special ways.

What are you thankful for? Your commitment to wellness should be at the top of the list. Over and over again, you’ve been presented with challenges and succeeded- completing that 5K race, losing 20 pounds, cutting out sugar and caffeine "cold turkey"— no pun intended. Such perseverance takes hard work, so give yourself some credit.

This week when you sit down at the Thanksgiving table, remind yourself of how far you’ve come. Study after study has shown that self-efficacy, the belief that you can stick with it, is one of the most determining factors in staying on track. Have a happy and healthy Thanksgiving!

For more tips, recipes, and workouts, be sure to check out all of David's posts here on FitSugar.

The following post was written by New York-based trainer David Kirsch.

Hitting the road this holiday? Don’t let travel take a toll on your waistline. While this time of feasting, excessive sitting and under-exercising could be a recipe for serious weight gain, it doesn’t have to be! Follow me as I show you how to get there and back feeling healthier than ever.

First you need to learn how to pack your bag. The goal is to avoid succumbing to that 500-calorie muffin or wasting even more calories on forbidden fast food. There will be lots of temptations during your upcoming travel but take my advice and you won’t have to worry about poundage.

1. Preempt nervous noshing or being trapped in your parents' processed food palace by prepacking your bags with energizing and immune-boosting snacks.
   • Raw almonds or sunflower seeds for a good dose of vitamin E
   • Broccoli and hummus
   • Dark fruits, berries, or citrus
   • Greek yogurt — a great source of probiotics and vitamin E
2. Your favorite tea or water boosters — anything that will motivate you to stay hydrated. I pack my Vitamin Mineral Powder and supplements in my Wellness Survival Kit.
3. Immune-boosting vitamins. You may or may not be taking these but studies show that probiotics, omega-3, and a multivitamins can be powerful wellness boosters. When I’m traveling, I don’t leave without these or my B-12 Spray.
4. Sneakers and workout wear
5. Hand sanitizer

For more tips, recipes, and workouts, be sure to check out all of David's posts here on FitSugar.

The following post was written by New York-based trainer David Kirsch.

Earlier this week, I shared with you my fat-saving tips in David Kirsch’s Thanksgiving Makeover. And while you are putting the touches onto your turkey day menu, I’ve got a two side dishes for you to try.

To check out DK's sweet potato chips and his green bean recipe keep on reading!

The following post was written by New York-based trainer David Kirsch.

Thanksgiving is just two weeks away, and if you’re like me, you’ve started to plan the holiday festivities. You are probably debating about how much food to make-- and possibly wondering whether or not to pull those elastic-waist pants out from the closet! Indeed, for some, consuming 2 days worth of calories in one sitting is an annual tradition. But it doesn’t have to be that way . . .

On the day where we celebrate what we’re thankful for, your health should be at the top of the list. So why not make it a healthy Thanksgiving dinner? You heard me correctly. Undoubtedly, there will be your favorite dishes — including the turkey, stuffing, and mashed potatoes — but without the butter, sugar, and added fat. Your heart, waist, and arteries will be externally grateful.

The following post was written by New York-based trainer David Kirsch.

You know the feeling when you've rendered yourself "sugar stupid"?! It’s that semi-comatose state triggered by a period of overindulging in sweets, carbs, or alcohol. The physical result: a feeling of extreme lethargy, crankiness, bloating, and a craving for more sugary carbs — exactly what you don’t need at the given moment.

In the mental fog, compose yourself. Your willpower may be at a low, but don’t give up. Halloween is over so take my advice and snap out of that sugar-induced coma.

1. Eat Protein — it’s an essential nutrient for shutting off your brain’s hunger mechanism. Best options: Skinless chicken breast, fresh roast turkey, egg white frittata or a protein shake. Include fiber-rich vegetables with your dish. Aim for five mini-meals in your day to fight off festivity fatigue.
2. Rehydrate with plenty of water to help flush out any excess.

David has a few more tips so keep reading.