Articles

You may wonder why I rant and rave about your eating habits in this newsletter so often. I mean, I'm a personal trainer-not the author of a dieting book. Why don't I leave the diet talk for someone else and focus only on my true passion-exercise?

To be perfectly honest, I would love to discuss only exercise. To divulge how I can sculpt the human body into a finely tuned machine of strength and agility. However, it just wouldn't be practical to ignore your diet.

You see, I write this newsletter to benefit you. My purpose is to give you practical tips that you can use to improve your health and fitness level-today.

Which leads us to the disturbing truth...

Your diet is ruining your body.

I hate to be the bearer of bad news, but someone had to say it. I can talk about exercise until I am blue in the face, but until you take charge of your diet, it would all be in vain.

Today's statistics show that nearly 60% of the population is currently overweight or obese. While this is shocking, according to a new study reported by WebMD, three out of four US adults will be overweight or obese by the year 2015. That's 75% of us as this pretty much mirrors the UK.

Wow, those are some scary numbers. I certainly don't want to become part of that statistic, and I know you don't either.

So what's the deal? Why are we getting fatter and fatter? It all comes back to that little word...diet. The diet of today's adult is simply out of control. Here's why:

• Portions gone wild. It all started in the 1970's. Restaurants began to increase their portions and as a result the unsuspecting public ate more. Since then portions have continued to grow and most people continue to clear their plates despite the extra calories.
• Convenience food mayhem. Junk food used to be only found in vending machines-not so today. Have you ever noticed how the checkout line in the supermarket has changed in recent years? It used to be stocked with gum, mints and a few candy bars. Now everything from potato chips to cookies sit within arm's reach. Very few people get through their day without consuming some kind of convenience food.
• Fast food fallout. How many fast food restaurants do you pass on your way to work? Probably more than you can count. How many times do you stop in for a quick bite? Probably more times than you would like to admit. Fast food has never been more available than it is today-and it shows in the waistline.

Here's something you may not know: If you were to exercise everyday of the week but failed to change your eating habits from those listed above, you wouldn't see any visible results.

Now don't get me wrong-exercise is a vital ingredient for improving your fitness level, health and the shape of your body. Exercise and good nutrition go hand-in-hand. You won't make progress toward your goals without them both.

So where does this leave you? The way I see it, you are faced with an opportunity. With just a few small changes to your daily eating habits you could be well on your way to having an incredible body. Couple this with an exercise program and you will be unstoppable.

Keeping with my goal to give you practical tips to improve your health and fitness level, here are three ways to improve your diet.

1. Slash your portions. Even though that mountain of pasta looks great, remind yourself that it is three or four times more than you really need to eat, and those extra calories are going to land right on your waist. Consciously make an effort to reduce your portions at each meal and watch how your weight shrinks and your energy soars.
2. Pack your snacks. Instead of turning to a bag of chips or packaged cookies in mid afternoon, reach for a piece of fruit instead. It only takes a few minutes to pack healthy snacks for your day, and it will save you a boatload of extra calories. Convenience food is packed with sugar, fat and empty calories that will only leave you more sluggish and uncomfortable than you are today
3. Cut out one fast food meal per week. If you currently eat 5 fast food meals each week then only eat four this week. Next week reduce that number down to three. And then two, and then one. Once fast food isn't a regular part of your diet you should look at it as something to be had as a treat-not a dietary staple.

Now that you have three simple ways to drastically improve your eating habits, this brings us back to exercise. You need regular challenging exercise in order to achieve and maintain results. It's as simple as that.

Contact me today to get started on your very own personal training program.

Eating too much salt will wreck havoc on your healthy lifestyle. Raised blood pressure and bloating are just a few of the adverse side effects that an extra dose of salt will lead to. Make it a habit to pass on the salt and to purchase low sodium food items.

Strawberries, blueberries and peaches blend with turkey cubes and cottage cheese for a smoky-sweet taste in this delightful salad. This recipe makes a great lunch-it is packed with protein and nutritious fruit to power you through your day. Servings: 2

Here's what you need...

• 1 cup sliced strawberries
• 1/2 cup blueberries
• 1 white nectarine, chopped
• 2oz smoked turkey, cut into cubes
• 1/2 cup nonfat cottage cheese

1. Gently mix the strawberries, blueberries, nectarine pieces and turkey cubes. Refrigerate until ready to serve.
2. To serve, spoon the cottage cheese into bowls and top with the fruit mixture.

Nutritional Analysis: One serving equals: 178 calories, 2g fat, 23g carbohydrate, and 19g protein.

Another day another article on Holiday weight loss tips. Have you ever wondered why everyone you know still gains weight this time of year - despite the fact that Holiday weight loss tips are passed around in greater numbers than Christmas cookies?

Don't get me wrong - weight loss tips are great. I love to find creative ways to cut calories and increase activity during the most fattening time of the year. In fact, here are 10 great tips that will prevent you from gaining weight over the holidays:

1. Limit your intake of calorie laden beverages. Eggnog, champagne, mochas, and hot chocolate all have one thing in common: they are packed with empty calories - avoid these beverages and load up on water instead.
2. Officially schedule exercise into your calendar. It's just too easy to let workouts slide this time of year - make a commitment to exercise and keep it.
3. Forego the goodie making. By keeping your home free from Holiday treats you will undoubtedly gain fewer pounds. However, if you simply have to make those Christmas cookies then chew gum during the baking process to prevent snacking.
4. Have fun being active. Winter is a great time to burn calories outdoors. Go skiing for a day or take the kids sledding. No snow in sight? No problem - take a brisk bike ride or power walk through the mall.
5. Use healthy ingredients. Your Holiday meal will taste even better when you seek out fresh, organic and low fat ingredients - and you'll feel better too.
6. Learn to compromise. Dying to have that peppermint mocha? Go ahead - but have it with nonfat milk and pass on the whipped cream.
7. Don't go hungry. The Holidays are a dangerous time for your metabolism. Focus on eating small balanced meals every few hours to keep your metabolism going strong.
8. Enjoy a sample. No one says you have to completely avoid the appetizers and desserts at your Holiday party - just enjoy in moderation.
9. Focus on family not food. Let's face it, this time of year is big on two things: family and food. Make an effort to place your focus primarily on your family.
10. Stick to your strategy. The best way to gain weight over the Holidays is to approach them without a plan. Using the above tips, write down the ways in which you plan to avoid weight gain this year - then periodically check up on yourself.

The truth is that if you follow these tips you will see a drop in Holiday pounds and you may even lose a pound or two, but don't expect to reshape your figure with them.

Let's be honest, you want to lose more than a pound or two. You want to lose all of those extra pounds while reshaping your body. Simply avoiding certain foods or burning a few extra calories won't produce the breathtaking results that you crave.

Here's the bottom line, to transform your body you must introduce new and challenging exercise to your routine.

You may feel that the secret to achieving weight loss is just that - a secret. A mystery. You try, and try, and try but your goals are never met. Your dream body continues to stay out of reach.

In my experience the people who are unable to lose weight aren't failing due to laziness. In fact, those frustrated with their weight often put in a lot of effort, but on the wrong things. A fad diet. The latest exercise gizmo. An ineffective routine at the gym.

It's not that you aren't willing to put in the effort you're just doing the wrong thing.

Think about this for a moment what if 2008 was the year that you took control of your body? The year that you threw your fat clothes away, the year that you were proud to put on a bathing suit, the year that your doctor congratulated you on your improved health, the year that your family and friends and that special someone showered you with compliments.

It's possible. Even more possible than you think.

The thing is that you need to direct your effort in an effective way. It all comes back to introducing new and challenging exercise into your routine.

This is where I come in.

You see, for me weight loss isn't a mystery. It's my passion. I have a proven method that will dramatically transform your body into one that you are proud to be seen in.

However, I can't promise that it will be easy. You'll work hard, you'll sweat and you'll even feel sore. And before you know it you will be telling everyone you know about the amazing results you've achieved.

In this season of gift giving don't miss the opportunity to give yourself the gift that you really want a new body. A tight body. A stronger body. A healthier body.

I am here to help you do just that. Call or email now to schedule your first body transforming workout.

You deserve it.

Just because you are exercising regularly that doesn't give you license to eat whatever you want! If you desire healthy weight loss you still need to watch your portions, regardless of your exercise schedule.

Servings: 4

Here's what you need...

• 2 garlic cloves, peeled
• 15 oz can cooked garbanzo beans, drained
• 3 tablespoons freshly squeezed lemon juice
• 8 stalks celery, cut into thick slices
• 1 teaspoon olive oil
• 4 tablespoons water
• salt and cracked black pepper to taste
• 1 teaspoon dried parsley

• Preheat the oven or toaster oven to 350 F. Wrap the garlic cloves in foil and roast for 10 minutes.
• For the hummus, in a food processor, combine the roasted garlic, garbanzo beans, lemon juice, olive oil and water. Pulse until a smooth paste forms. Season with sail and pepper.
• Arrange the celery sticks on a plate. Serve the hummus in a small bowl and garnish with dried parsley.

Nutritional Analysis: One serving equals: 132 calories, 3g fat, 21g carbohydrate, and 6g protein.

I love this time of year-don't you? The holiday season gains momentum in a flurry of parties and festivities as each day brings us closer to the New Year. However, there is a downside...

We have officially entered the 'Season of Excuses.'

That's right, even the most dedicated fitness enthusiast will skip workouts and eat too much junk this month. Because it's Christmas, after all...

Be aware that excuses quickly turn into a slippery slope. You miss one workout this week and then two next week, before you know it you haven't exercised for a month. Once you fall out of your routine it will take focused effort to get back on track.

Here are the more popular excuses...maybe they sound familiar:

• I Don't Have Time: Holiday parties, shopping trips, and house guests all seem like valid excuses as to why you can't exercise today, but don't believe it. The fact is that you can find the time to exercise, even in the busiest season of the year. Simply sit down and schedule exercise time into your calendar.
• I Don't Have Anyone to Exercise With: Your spouse or friend committed to exercise with you three times a week, only to quit a week later. Now you are left to workout on your own...or to quit right along with them. Let's be honest, the easy thing to do is to quit rather than face the gym alone, but where does that leave you? Right back where you started-out of shape and unhappy with your body. Don't let someone else's laziness get in the way of your success.
• Another Day Won't Make a Difference: By skipping your workout today you may not wake up one size larger tomorrow, but you also won't wake up in better shape. The fact is that your current body and health are the direct result of all the little choices that you make each day. Resolve to make each choice a healthy one, and watch how your body and health are transformed.
• I'll Never Reach My Goals Anyway: It's been years since you've been in shape and the number on the scale is so large that you don't even know how long it would take to lose it all. It's easy to give up when the task at hand is overwhelming. However, I am here to tell you that you can do it. What you are facing is simply a fear of failure. What if you start exercising only to gain it all back? What if you don't have what it takes to lose the weight? Remember this: You only fail when you allow excuses to stop your progress.

Examine the why: An important step in conquering your excuses is to determine their source. Are the holidays to blame or is there a deeper issue at hand? Excuses are often an indication of lowered motivation. Have you forgotten your reasons for getting fit? Another common reason is boredom. Have your workouts gotten stale?

Conquer each excuse: Don't let excuses derail your goals any longer. Use these three tips and get the results that you deserve:

• Focus on the benefits. We all need a reminder every now and then as to why we started exercising in the first place. Make a list of the benefits you enjoy most and read them before your workout.
• Keep it interesting. Do you do the same thing over and over? No wonder you've started to come up with excuses. Throw your old routine out the window and try something totally new. Always keep your routine fresh-it will give you something to look forward to.
• Treat yourself to Personal Training. Sometimes a little help goes a long way. All of my personal training programs are designed with one goal in mind: to get you in the best shape of your life as quickly as possible.

Don't wait another day-contact me today to get started on the right fitness program for you. Together we will get you the results that you deserve.

If there is one thing you can count on this time of year it is the fact that every holiday party you attend will serve alcohol-rum in the eggnog, champagne in the punch or wine with dinner. While alcohol is great for promoting holiday cheer, did you know that alcoholic beverages are packed with empty calories? Be sure to limit your intake of alcoholic beverages just as closely as you limit your intake of Christmas cookies-your waistline will thank you for it!

This is a great appetizer for holiday parties and dinners-it tastes so good, your guests won't believe that it is low in fat.
Servings: 2

Here's what you need...

• 2 ounces smoked salmon
• 1/4 cup nonfat cream cheese
• 2 tablespoons freshly squeezed lemon juice
• 10 multigrain crackers
• salt and cracked black pepper to taste
• 1 teaspoon dried dill

1. In a food processor, combine the smoked salmon, cream cheese, lemon juice, salt and pepper. Pulse until smooth.
2. Spoon the salmon mixture onto a plate and arrange the crackers around the plate. Garnish with dill and additional pepper.

Nutritional Analysis: One serving equals: 192 calories, 5g fat, 14g carbohydrate, and 18g protein.