Monthly Archives:January 2013

Byadmin

Are you “Active” or are you Fit?

You wouldn’t believe the number of excuses that I get from people on why they don’t exercise.

Often times their reason is self-inflicted: I don’t have the time. 

Sometimes it’s procrastination: I’m going to start as soon as tax season ends. 

And occasionally the reason is downright funny: I don’t like to sweat. 

As you can imagine, I point out to these well meaning excuse-makers that, despite their legitimate reason not to, exercise is a vital part of cultivating a strong, healthy and attractive body.

In fact, if they would just exercise 2 to 4 times each week they would feel a dramatic improvement in their daily life, starting with renewed energy and strength.

I then bring up the health benefits and explain how many of their health problems would improve. I talk about how great they will feel, and look, dropping those extra pounds and rediscovering a slender figure.

However, there was an excuse that would always stump me.

The sneaky excuse of ‘being active’: Oh, I don’t need to exercise with a personal trainer – I’m very active. I play golf and tennis and Wii. 

Well, that is a good excuse, right? Golf, tennis and Wii are all active sports that burn calories. Maybe they can be fit without doing any other exercise…

Then I started noticing a trend.

The ‘golf’ people couldn’t touch their toes in a simple flexibility test. The ‘tennis players’ couldn’t jump rope for 60 seconds. The ‘Wii players’ needed a week to recover from a one mile jog. The so-called ‘active’ people encountered injury after injury.

And then it hit me.

You can’t become fit simply by being active.

Only by being fit can you become more active.

To be lean and to maintain a level of fitness there is no substitute for a consistent, challenging exercise program. It’s the only way, folks.

To truly be fit is when your body is able to do whatever you ask of it. This comes from a combination of flexibility, strength and endurance.

So, do you exercise?

Or are you fooling yourself with the idea of ‘being active’?

How do you feel about your current level of fitness? Are you able to do each and everything you want? Or do you end up opting out of activities that you know would be too challenging?

If you’ve used the excuse of ‘being active’ in the past, take a minute to reconsider your position. Don’t bank on your ‘active’ lifestyle with the hope of true results.

Contact me today to start an exercise program that will make you truly fit.

And if you’re furthest from active but simply want to lose those extra inches and pounds, make the decision to call or email me today.

As they say…there’s no trial run in the game of life.

Byadmin

Turkey, Mint and Spinach Salad

Turkey, Mint and Spinach Salad

Fresh orange juice, mint, apple and grapes make this turkey salad something special. This recipe is perfect to use leftover roasted turkey from your holiday meal, or even leftover chicken. Be sure to use organic ingredients to get the most flavor and nutrients.Servings: 4
Here’s what you need:

  • 2 cups shredded roasted turkey
  • 1 organic apple, chopped
  • 2 organic celery stalks, chopped
  • 1/4 cup fresh mint leaves, finely chopped
  • 1 cup organic, red grapes, halved
  • 4 cups baby spinach

Dressing

  • 1/4 cup olive oil
  • 1/4 cup fresh squeezed orange juice
  • 1 Tablespoon orange zest
  • Stevia to taste
  • 1 Tablespoon Dijon mustard
  • dash of salt and pepper
  1. In a small bowl whisk the olive oil, orange juice, orange zest, stevia, Dijon, salt and pepper.
  2. In a medium bowl combine the turkey, apple, celery, mint and grapes. Toss with the dressing.
  3. Prepare each plate with a pile of spinach. Top with the turkey salad mixture.

Nutritional Analysis: One serving equals: 289 calories, 15g fat, 795mg sodium, 13g carbohydrate, 2g fiber, and 25g protein

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

Byadmin

Making 2013 Your Best Year

Making 2013 Your Best Year

What are you going to do differently in 2013?

Are you going to reduce your stress level?

Are you going to improve your diet?

Are you going to take exercise more seriously?

Or will you allow the next 365 days to pass by without changing a thing?

If you haven’t put any thought into it, then do so now.

The fact is that you will age and change in 2013, and next year on 12-31-13 you will be slightly (or dramatically) different than you are today.

The cool thing about a New Year is that it gives us the opportunity to reflect over our life, to acknowledge where we are and where we want to be headed.

If you would like to be headed in the direction of improved health, lowered weight and increased strength, then here are 17 suggested changes for you to apply in 2013:

1) Exercise 2 more hours each week than you did in 2012.
2) Go to bed and wake up at the same time each day.
3) Drink less alcohol.
4) Sign up for one of my time-tested fitness programs.
5) Stop drinking and eating artificial sweeteners.
6) Use heavier dumbbells.
7) Eat less bread, or even eliminate gluten from your diet.
8) Train for a 5K, 10K or a marathon.
9) Eliminate corn syrup from your diet.
10) Exercise at least 4 times each week.
11) Eat healthy, simple dinners at home.
12) Do not eat fast food.
13) Drink less caffeine.
14) Eat more protein and fiber.
15) Drink water throughout your whole day.
16) Do not eat packaged snack foods.
17) Contact me for motivation and support.

Now come up with a few of your own. I know there are some ideas that popped into your mind while you were reading my list.

Take a minute to jot those down.

Step back and re-examine the list. Which of these changes are you going to make your own?

I certainly don’t expect you to make all of these changes – though the more you do, the greater your transformation will be.

Remember, like I mentioned above in #4 and #17, I’m here to offer you the instruction, support and motivation you need to make 2013 the year of your dramatic transformation.

Wishing you great health and happiness this year.

Byadmin

Healthy Fast Food: Fact or Fiction?

Sounds too good to be true, right? Fast food that is healthy?

Fast food has a reputation for being high in trans fat, saturated fat, sodium, and calories, while having next to no healthy ingredients. For example, one loaded hamburger, fries, and pie contain more saturated fat than you should eat in two days.

However, things are changing. The past few years have seen many fast-food restaurants make a concerted effort to improve their menus. As a result, many restaurants now offer low-fat options and fresh ingredients. Choose wisely and you no longer have to sacrifice a healthy meal for the sake of convenience.

But to do this, you must be an informed customer, resist menu temptations, and make healthy choices when it comes to fast food. Finding a nutritious, cheap, convenient meal may be a challenge, but it can be done.

Beware!

…of menu lingo. Steer clear of meals labeled fried, breaded, basted, creamy, crispy, batter-dipped, au gratin, scalloped, or Alfredo. These dishes are usually high in unhealthy fats, sodium, and calories.

Instead, go for lean meat options that are broiled or grilled and fresh or steamed veggies. If needed, special order your food to be prepared in a healthier manner.

…of extras. A salad may seem like a low-fat option until you drown it in fried toppings, high-fat dressing, and cheese. A deli sandwich is a great choice until you add the mayo, spreads, and cheeses. The same goes for a baked potato. What about the butter, cheese, bacon, salt, and mountain of sour cream?

Simple, fresh ingredients are best. Ask for dressings and toppings on the side so you can monitor how much is added.

…of portion sizes. A single serving at many restaurants could feed an entire family. The average meal at a fast-food joint can contain more than 1,000 calories. Extra large options should be replaced with smaller portions or shared with family or friends. Don’t forget the calories contained in your drinks. Often overlooked, the calories in sodas and sweetened beverages add up quickly.

Try unsweetened iced tea or lemon water instead.

…of buffets! Even if you choose the salad bar, buffets set the stage for overeating. You may just want to eat your money’s worth, but chances are, you’ll eat more than you need.

After finishing your meal, wait at least 20 minutes before heading back for seconds. Your body needs time to tell your brain your stomach is full.

…of eating on the run. Isn’t this what fast food is all about? Unfortunately, when you’re in a hurry and aren’t thinking about what you’re eating, you tend to overeat and overindulge.

Slow down and chew slowly. Your food will digest easier and you’ll most likely eat less. Remember, it takes time for your brain to get the message that you’re satisfied. So chew well and give your brain the chance it needs.

Be Smart

Knowing is half the battle. The other half is making the right choices. Depending on your health condition, it may be OK to splurge every once it a while, but a habit of double-patty, greasy burgers and large fries every week will hurt your body.

Instead, choose a single-patty burger or a grilled chicken sandwich. In place of a milkshake, go for the yogurt parfait. Rather than French fries, opt for a baked potato or side salad. (Just be sure to choose smart toppings.)

Fast Food Shouldn’t Be the Norm

While there are healthier options available these days at fast-food joints, nothing is as fresh and nutritious as a home-cooked, low-fat meal. Save the fast-food meals for rare occasions when there’s no better option.

Remember that exercise is a huge part of the equation when it comes to achieving weight loss.

Call or email me today and we will get you started on the exercise program that will reshape your body in 2013.

Byadmin

PowerUp

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Byadmin

Workout

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Byadmin

Your Strong Back

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