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Every year at about this time frustrated people around the globe look in the mirror and take in the end results of their holiday eating frenzy.

Maybe your waist is larger, or your hips are wider, or maybe your New Year's resolve has fizzled.

So what do you do about the stubborn and seemingly permanent fat?

Sink into a depression?

Well, the easiest thing to do is to throw a pity party. Then before you know it your feelings of self pity begin to snowball into a full blown case of the Stubborn Fat Blues.

How do you know if you have the Stubborn Fat Blues?

• Your pants are tighter today than they were a year ago
• You've tried to lose weight only to fail.
• You feel trapped.
• You're close to giving up on yourself.

If you can relate to any of the above statements then you have the Stubborn Fat Blues - quite an unpleasant condition to have.

Fortunately, there is a cure.

It all starts with your mind. The thing about the Stubborn Fat Blues is that it affects your mind more than anything.

You see, your mental state is critical in determining your shape and size. When you focus on all of the things that you hate about your current body like the size of your thighs, the shape of your butt, or the way your belly looks then you're putting all of your energy on the negative.

The more you think about how unhappy you are, the unhappier you will become.

Makes sense, right?

So instead of wallowing, use the following techniques to conquer the Stubborn Fat Blues:

1. Take it one battle at a time.
You may have 20, 50 or 100 pounds to lose before you reach your ideal weight - and, boy, that can be overwhelming. The truth is that weight loss like that won't happen overnight it takes months of dedication. It's no wonder so many people simply give up.

Don't worry about winning the entire war today, instead focus on conquering one battle at a time. Take it one meal at a time, and one day at a time. A healthy meal, a good workout and you've won a battle. Remember, 100 pounds is broken down into 350,000 calories. Sure, that sounds like a lot, but all you have to do is focus on burning more calories than you take in today, in the end weight loss will be inevitable.

2. Use a trigger.
How many times throughout your day do you find yourself plagued with negative thoughts? I'm too fat. I'll never look as good as I used to. I'm not attractive. Yikes! Thoughts like these will ruin your chance at regaining your figure, they are total momentum killers.

Here's what I want you to do. Whenever a negative thought enters your mind instantly do the following:

• Breathe out and squeeze your abs for 5 seconds 3 times
• Throw away any junk food within arms reach
• Plan to exercise that day

Make negative thoughts a trigger to take positive action toward your goal the results will amaze you.

3. See what you want.
If you have weight to lose, mirrors are a nightmare. Every lump and pouch seems to jump out with alarming illumination. And it doesn't help that most of us see things as worse than they really are.

When was the last time that you closed your eyes and pictured the body that you wished you had? It may sound hokey, but I'm serious. Your mind is very impressionable, and when you bombard it with only the negative then you will be stuck on that image.

Take time each day to visualize your ideal body. Close your eyes and put yourself in that ideal body feel what it feels like to be fit and attractive. This exercise is a powerful way to fixate your mind on your goal in a way that will leave you no room for failure.

4. Get serious.
Sooner or later you will decide that you are fed up with the Stubborn Fat Blues. You will decide that your health is important. You will decide that you deserve to look great. And you will do what it takes to achieve amazing results.

The best way to ensure that your motivation stays strong and that your goal is met is to get on a fitness program that actually works. If you need help finding the right program for you I can help. Together we will identify your goals, find workout programs that you enjoy and create a routine that works with your schedule. It's that simple.

Contact me today for a consultation and to learn more about the different fitness programs available to you.

Then you can say goodbye to the Stubborn Fat Blues forever!

What are your plans for this weekend? A great way to promote weight loss is to pack your weekends with physical activities. Weed the garden, walk the dog, plan a bike trip, or clean out the garage. The key is to keep on moving.

"Who said that fish tacos had to be fried? This refreshing recipe uses baked Cod and fresh coleslaw for that fish taco taste that is hard to beat. Need to fix dinner in a hurry? This recipe only takes 20 minutes. Servings: 2

Here’s what you need

• 1 pound Fresh Skinless Cod
• 1 Tablespoon Butter
• 1/4 teaspoon Cumin
• 1/8 teaspoon Garlic powder
• 1/2 cup Nonfat Plain Yogurt
• 1 Tablespoon Apple Cider Vinegar
• 2 Tablespoons Honey
• 3 cups Shredded Cabbage Mix
• 4 Whole Wheat Tortillas
• Lime or Lemon to taste

• Rinse fish and past dry with paper towels. Cut fish crosswise into 3/4 inch slices. Place fish in single layer in greased shallow baking pan. Combine butter, cumin, and garlic powder. Brush over fish. Bake in a 450 degree oven for 4 to 6 minutes or until fish flakes easily when tested with a fork.
• Combine the yogurt, vinegar and honey. Place the cabbage in a medium sized bowl. Combine the yogurt mixture with the cabbage until well blended.
• Spoon some of the coleslaw mixture into each tortilla; add fish slices. Squeeze fresh lime or lemon to taste. Enjoy.

Nutritional Analysis: One serving equals: 327 calories, 5g fat, 40g carbohydrate, and 26g protein.

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Goodbye, 2007. Hello, 2008.

Has the New Year gotten to you yet? You know what I'm talking about - that feeling of excitement in your gut as the New Year greets you with the promise that you can turn things around...that you can shake off past mistakes...that you can become better.

The New Year renews hope for your dreams.

And if you are like most people then your dream for the New Year has everything to do with losing weight.

It makes sense, doesn't it? What better time is there than now to transform your body into the one that you've always dreamed of?

To get you off to a great start I'd like to share with you some food for thought:

Why do you eat?

Now I know at first glance the answer to that question seems painfully obvious - but I want you to dig deeper. You're probably thinking that you eat when your body is hungry to get the energy you need to sustain life. And you're partially right. But that's not the only reason that you eat.

The truth is that you (along with almost everyone you know) eat too much. Your body simply doesn't need all of the calories that you consume, and it shows in a physique that is less than svelte. If we only ate to fuel our bodies then we'd all have washboard abs. And that's clearly not the case, right?

So what drives you to eat when you shouldn't? Hmmmm. The answer to this question could be just what you need to see results in 2008.

Here are the four basic reasons that you eat:

1. Because you're hungry.
This one is obvious. You eat when your body tells you that it's hungry and in need of fuel. Just like your car lets you know when it's time to head over to the gas station for a filler up, your body is great at letting you know that energy stores are low.

Eating when you are hungry and stopping when you are full is a healthy thing. Too bad this isn't the only reason that you eat...

2. Because you're emotional.
...but the truth is that you also eat when you are emotional. Think back - can you remember a time when you turned to food after a stressful confrontation? Or how about when you've soothed the blues away by treating your sweet tooth? And it's not just negative emotions that lead to emotional eating - most of us reward happiness with unnecessary calories as well.

Emotional eating adds an untold number of calories to your diet - all calories that are unnecessary and turn into fatty deposits on your body.

3. Because you're social.
Come on, don't just sit there, have a slice of pizza with us. No one likes to eat alone, and so you feel obligated to eat with others. How many times have you filled up a plate just because everyone else was eating?

When eating becomes a social activity with no thought to the calories that are being consumed, only one thing will result: weight gain.

4. Because you're habitual.
At the end of each day you relax in front of the television with a snack, and I'm willing to bet that it isn't because you're hungry. You simply associate sitting down to watch television with eating something. Or maybe you always visit the vending machine on your break whether you're hungry or not - it's just become a habit.

As humans we love to form habits, and when your habits involve eating extra calories then your waistline suffers for it.

Here is my challenge to you: Take the time to examine why you are eating, and choose to only eat when you're truly hungry.

This small action has the potential to dramatically improve your physique in the coming year.

Remember that improving your diet is only half of the equation when it comes to reshaping your body. The quickest and most permanent results are achieved when good eating habits are accompanied by challenging exercise.

I'd like to see you transform your body in 2008 - so much so that I am asking you to contact me for a body transformation consultation so I can show you how to get the body that you deserve. Just reply to this email and we'll schedule your consultation.

Stress has been shown to contribute to fat storage. Yikes. Take a break from the daily grind to enjoy meditation and relaxation. Want to know another great way to relieve stress? You guessed it: Exercise!

Servings: 2

Here's what you need...

• 4 hard-boiled eggs with yolks removed
• 1 hard-boiled egg
• 2 tablespoons nonfat mayonnaise
• 2 stalks celery, finely diced
• 2 whole wheat English Muffins, toasted
• 1 teaspoon onion powder
• 1 pinch celery seeds
• salt and cracked black pepper to taste
• 2 small tomatoes, sliced

1. Chop the egg whites and the whole egg and place in a mixing bowl. Stir in the mayonnaise, celery, onion powder, celery seeds, salt and pepper. Cover and chill. Mix well.
2. Place English muffins on plate and serve with egg salad and sliced tomato.

Nutritional Analysis: One serving equals: 226 calories, 5g fat, 31g carbohydrate, and 15g protein.

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.

For many the summer months bring with them a harsh reminder of unmet fitness goals.

While the toned men and slender women of the world put on their skin-tastic summer gear and proudly put themselves on display, those with jiggles and dimples would rather opt for a cover up and hang out under an umbrella.

So why haven't you met your fitness goals?

Why must you go through another agonizing summer, turning your head as you pass by a dozen magazines showcasing skinny celebrities in bikinis? You should be enjoying your summer days without wondering which pair of shorts covers the most.

The truth is that anyone can get the body of their dreams...even you. And wouldn't it feel great to pull on your bathing suit without bracing yourself before looking in the mirror?

You can turn your fitness dreams into reality-read on for the three things you need to begin achieving amazing results.

1. Your Mind

You may be wondering what your mind has to do with getting your body into great shape. In a single word, your mind has everything to do with getting the body of your dreams. Your mind will single handedly make or break your success.

How? Well, your mind works hard to reinforce the beliefs that you hold about yourself. If you think of yourself as a fat person, or an out-of-shape person, or just an average person then your subconscious mind will do everything in its power to keep you that way.

It's like self-sabotage.

However, if you begin to think of yourself as fit, healthy and attractive, then your mind will do everything it can to make your belief a reality.

*Take time everyday to visualize your new body and to focus on your goals.

2. Your Plan

Everyone who successfully sets out to lose body fat and achieve results does so by implementing a plan. Your plan is crucial to your success, picture it as a guiding map needed to find a new destination. Without it you are lost.

Here are the 2 major parts to your plan:

1. Diet: They say you are what you eat, and that is never truer than while losing weight. Cut junk food from your diet and stick with fresh healthy foods instead. Eat small meals throughout the day containing protein, carbohydrates and minimal fat.

2. Exercise: Yes, you will have to break a sweat, but the good news is that once you make exercise a habit you will likely find it to be enjoyable - In fact, I know you will. It is important that you make exercise a part of your lifestyle, and not something that you do on random occasions. For maximal results exercise 4-5 times each week doing both cardiovascular and resistance training.

*Stick with your healthy eating plan and exercise routine-these are the building blocks to your success.

3. Your Determination

Determination is the one thing that will guarantee that you will lose weight, tone your body and feel better than ever. You have to want it-that's it. Thinking about it is not enough. Now it's time for action!

You have to want your dream body...more than you want that burger and fries.
more than you want to skip your workout.
more than you want that chocolate cookie.
more than you want to sit on the couch.

The shape and size of your body is in your hands, and your hands only. I believe that you possess the kind of determination that it takes to change your body-you simply need to dig down deep enough within yourself to find it.

Fuel your fire by building a network of support in your life. Enlist friends, family and loved ones to encourage your efforts and to keep tabs on your progress. In fact, I would love to be a key player in your network of support-don't hesitate to call me or reply to this email to get me onboard. Fitness is my passion and I can help make it yours too!

*Surround yourself with support and don't give up.

I get excited when talking about getting you the body of your dreams-this is what I do everyday for my clients. Making the decision to transform your body is something to celebrate.

Call me or reply to this email and let me know that you are ready to make it happen for yourself and together we'll create a fitness and fat loss program that will change your life!

Are you exercising in your fat burning zone? The easiest way to check this is to do the 'talk test'. Are you able to hold a conversation whilst exercising vigorously without wheezing or having shortness of breath? If you answered yes, then chances are you are burning fat! But, if holding a conversation seems too easy, then you need to kick it up a notch or two.

This delicious salad was made for summer. Chicken and red potatoes compliment one another in a savory low fat salad that is loaded with protein. Serve warm or chilled. Yield: 4 servings

Here's what you need...

Salad

• 4 medium red potatoes (1lb.) cut into 3/4-inch cubes
• 1/2 lb. fresh green beans, trimmed, cut into 1-inch pieces (about 2 cups)
• 2 cups cubed cooked chicken breast
• 2/3 cup thinly sliced celery
• Torn salad greens if desired

Dressing

• 1/2 cup non-fat plain yogurt
• 1/3 cup purchased fat-free ranch salad dressing
• 1 tablespoon prepared horseradish
• 1/4 teaspoon salt
• Dash of pepper

1. In a large saucepan, bring 6 cups of lightly salted water to boil. Add potatoes. Return to a boil. Reduce heat and simmer 5 minutes. Add beans; cook additional 8 to 12 minutes or until potatoes and beans are crisp-tender. Drain; rinse briefly with cold water. Drain well. Place in large serving bowl. Add chicken and celery.
2. In a small bowl, combine all dressing ingredients; blend well. Pour dressing over salad; toss gently. Serve immediately on plate lined with salad greens or refrigerate until serving time.

Nutritional Analysis: One serving (1-3/4 cups) equals 270 calories, 3g fat, 41g carbohydrate, and 19g protein.

Help out your friends, family and co-works by giving them a complimentary issue of my bimonthly fitness newsletter. Just use the "refer a friend" link below to forward this issue along!

Can you relate to this scenario? After putting it off for too long, you commit to get fit-only to find yourself injured the minute you start working out. All of the sudden your fitness goals go back on the shelf and you are left to deal with the pain.

Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful and downright depressing.

And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.

Top 3 Workout Injuries
The following three ailments occur commonly among active people. Let's explore the cause of each and then detail your very own injury prevention plan-because let's face it, you simply don't have time to spend nursing and injury (and losing all that progress you had made).

1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.

2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.

3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives-and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:

• Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
• Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.
• Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur.

Your 5-Step Injury Prevention Plan
Injuries don't have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.

Step 1: Stretch
What is more boring than stretching? You want to exercise, not sit around touching your toes-right? Even though it isn't exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains-remember? Take the time to stretch everyday before and after your workout to stave off injury.

Step 2: Warm Up
Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.

Step 3: Proper Gear
For most fitness enthusiasts proper gear has everything to do with their shoes. Don't be fooled-not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren't too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.

Step 4: Lifestyle
Stop for a moment and think about your car-if you don't maintain it with regular tune ups, oil changes and quality fuel then you can't expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.

Step 5: Condition
This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.

Of course being conditioned also has another great benefit that everyone enjoys - you get to look and feel great! And who doesn't what that, right?

The ultimate injury prevention plan is to work with me, your qualified fitness expert! Together we will explore proper technique and will craft a plan for your unique fitness goals.

Wouldn't you love to see awesome results before this summer comes to an end? Simply reply to this email or call me today to get started. It's time to take action and get the results that you deserve!

Was that your stomach growling? Did you know that a growling stomach is a sign that your metabolism has slowed down dramatically? This means you are burning fewer calories than you could be and your body is going into fat storage mode. Don't allow yourself to get to that point! Eat small healthy meals every 2-4 hours to maintain a high metabolism!

Nothing compliments dinner quite like this summery tomato salad. Enjoy homemade vinaigrette tossed over sliced plum tomato and red onion topped with the unforgettable taste of basil.
Yield: 4 servings

Here's what you need...

6 medium plum tomatoes, sliced
1/2 cup sliced red onion
3 tablespoons balsamic vinegar
2 tablespoons olive or canola oil
1/2 teaspoon sugar
1/8 teaspoon salt
1/8 teaspoon garlic powder
1/8 teaspoon pepper
4 fresh basil leaves, snipped

1. In a bowl, gently combine the tomatoes and onion. In a jar with tight-fitting lid, combine vinegar, oil, sugar, salt, garlic powder and pepper; shake well.
2. Pour over tomato mixture; toss gently to coat. Sprinkle with basil. Serve at room temperature with slotted spoon.

Nutritional Analysis: One serving (1 cup) equals 114 calories, 7g fat, 12g carbohydrate, 2g protein.
* Make it a high protein meal by adding a grilled chicken breast on top.

Do the lazy days of summer have you worried about your waistline? You should be.

If you haven't noticed, it is officially bathing suit and shorts season, a time during which most people actually gain weight. Rather than joining the ranks of those who will put on another few pounds this summer, you can decided right here and now to drop weight during the hottest months of the year.

All you have to do is have a plan.

Most of the time extra pounds sneak up on you when you least expect it. Use these three tips to make this the summer that you slim down.

Slim Tip 1: Get Moving
During this time of year the summer sun beckons, drawing us to our favorite outdoor destinations. Instead of spending your day flopped out in the sun, make your outdoor day an active one - your waist will thank you for it.

• At the Lake: If you are an able swimmer, there is no better way to burn calories than by taking a vigorous dip.
• At the State Park: State parks were made for calorie burning activities! Take a hike that matches your fitness level, or bring your bike for an all-day adventure.
• At the Beach: Be a beachcomber for the day as you walk along the water. After your walk start a game of volleyball or Frisbee on the shore.

Slim Tip 2: Surviving Starbucks
It is hard to avoid Starbucks these days - there seems to be one opening on every corner - and most have a line out the door. During the summer coffee drinkers everywhere have one thing on their minds: the frappuccino. Now while I can't endorse any sugar-filled drink, I would like you to know that not all cold beverages were created equal

• Your Best Bet: If you want a refreshing caffeine boost look no further than an iced coffee. It is just as refreshing as any cold beverage and it contains less than 20 calories (even the Venti.)
• Frappuccino Fix: If you have to have a frappuccino, then order a tall Light Blended Frappuccino without whip. This contains 140 calories and 1.5 grams of fat. Way less fat than a regular frappuccino.
• Lose the Whip: If you are standing up right now you may want to sit down for this one. The average plop of whipped cream on a blended coffee beverage contains 13 grams of fat! Do I even need to say more?
• Your Worst Bet: If you are wondering just how detrimental a coffee beverage can be to your weight loss effort then let me introduce the Venti Double Chocolate Chip Frappuccino Blended Creme with whipped cream. This beverage weighs in at 720 calories and 25 grams of fat. Yikes! That's like losing the benefits from an entire week of working out.

Slim Tip 3: Lighten Up
Summer heat can give you a unique edge towards your fitness efforts since increased temperature is a natural appetite suppressant. Use this knowledge to your advantage by purposely cutting back your calories at each meal.

• When you dine out cut back your portion by splitting an entree with a friend. Most restaurants will be happy to do this for you and your friend will benefit from the cut in calories too.
• Chisel down your breakfast calories by exchanging your breakfast sandwich or eggs and pancakes for a refreshing cup of yogurt.
• Who said soup was only good in winter? Soups (ones that are not cream based) make a satisfying and filling dinner with fewer calories than your typical fare.

Like I said, when it comes to dropping pounds this summer you need to have a plan. This means ditching the excuses and asking a qualified fitness expert like me for the right program for you.

Is it really that easy? Yes.

So where do you begin? Just pick up the phone and give me a call or simply reply to this email and let me know that you're ready to get in the best shape of your life.

You can do that, right?

For dinner tonight use a small plate instead of a full sized dinner plate. It sounds simple, but you will actually eat less off a small plate than you would a full sized plate. This is a great way to encourage smaller portion sizes without feeling like you are being deprived.

This quick homemade teriyaki sauce spices up ground chicken burgers for a taste you will love. Try it with a whole wheat bun or on a pile of brown rice for a tasty meal that the whole family will enjoy.
Yields: 6 servings

Heres what you need...

• 1 lb. fresh lean ground chicken
• 1 cup corn flakes cereal, crushed
• 2 teaspoons sugar
• 1 teaspoon grated ginger root
• 1 teaspoon soy sauce
• 1/2 teaspoon sesame oil
• 2 green onions, chopped
• 1 garlic clove, minced

1. Heat grill. In a large bowl, combine all ingredients; mix well. Shape mixture into 6 patties, 1/2 inch thick.
2. When ready to grill, lightly oil grill rack. Place patties on gas grill over medium heat or charcoal grill 4 to 6 inches from medium coals. Cook 10 to 12 minutes or until burgers are no longer pink in center, turning once.

Nutritional Analysis: One serving (1 burger) equals 180 calories, 7g fat, 14g carbohydrate, 16g protein.

Summer is here bringing with it a welcomed increase in temperature. While you enjoy a day out in the sun you may be struck with the desire for a glass of icy cold water. This thirsty reminder should not be taken lightly - as much as 75% of adults suffer from mild, chronic dehydration, a condition that dramatically works against your weight 1oss efforts.

Read on to discover why water consumption must be at the top of your list in your quest for a fit, healthy and athletic body.

Water does all that?
Though you probably don't think about it often, water is the most essential element, next to air, to your survival. The simple combination of two parts hydrogen, one part oxygen makes up more than two thirds of your body and is involved in a host of bodily functions that we routinely take for granted. Just to name a few:

• Water works to regulate the thermal condition of your body
• Water serves as a lubricant in your joints
• Water helps flush toxins from your blood
• Water gives your skin a clear, glowing complexion
• Water assists with digestion, pulling all the usable nutrients out of foods
• Water aides in disease prevention (Drinking 8 glasses a day has shown to reduce your chance of colon cancer by 45% and bladder cancer by 50%)

What about fitness and fat-1oss?
You've probably heard that you need to drink plenty of water in order to drop weight, but did you ever wonder why? What does water have to do with decreasing your calories and increasing your activity level in an effort to shed pounds?

1. Water is a natural appetite suppressant

Fill your stomach with a glass of water before each meal and you will find that you won't eat as much. This also works on snacking throughout the day, keep hydrated all day long and watch as your desire to snack decreases.

2. Water increases your body's ability to efficiently metabolize fat

This process begins with your kidneys receiving enough water to function at their peak, which in turn helps your liver reach optimal efficiency in removing toxins and waste from your blood. With your liver working at maximum capacity, fat will be metabolized at a higher rate. This means a decrease in your overall body fat. (And who doesn't want that?)

3. Water is the perfect substitute for high calorie beverages

Want to super-charge your fitness results this summer? Well, this is the most effective way to utilize water toward your waist-shrinking efforts. Most of us consume more than our share of calorie-packed beverages. Smoothies, shakes, frozen mochas, soft drinks...you get the idea. When you trade your high calorie beverages in for a tall glass of water you will expedite your results in a major way.

The Other Side of the Story...
Now you know that drinking sufficient amounts of water will help you reach your fitness goals faster than ever, but you should also know that failing to drink enough water comes with serious consequences...

• Your body will shift into "preserve" mode - which means you will store more fat.
• Bodily functions will slow - leading to an overall decrease in energy levels.
• Headaches will become an expected nuisance - your brain is over 70% water.

To avoid dehydration this summer check out the following 5 Hydration Tips:
Tip #1: Caffeinated beverages - such as coffee, soft drinks or energy drinks - cause your body to lose water. After you enjoy a dose of caffeine replace the lost water by drinking 2 times that amount in water.
Tip #2: Add a slice of lemon to your water to spice things up.
Tip #3: Always carry water with you throughout your day - keep a bottle in the car, at your workplace and next to your bed.
Tip #4: Exercise and hot summer days both increase your body's water requirements - make a mental note to drink before, during and after exercise or while out on a hot day.
Tip #5: Make it a habit to begin your day with a large glass of water then drink a glass before each meal and one between meals.

Bonus Tip #6: There is one other thing you can do to achieve you fitness goals in the shortest amount of time possible - work with a certified fitness expert like me!

Want to know more? Just call or email today to set up our first appointment, after all, getting you into great shape is my passion.

Activities that require the coordination of your entire body, such as jogging, swimming, and the elliptical trainer, burn more calories than stabilized activities, such as a stationary bike. For maximal calorie burning, choose cardiovascular exercises that use your entire body.

Give your taste buds an early summer vacation with this tantalizing combination of parsley, lemon peel, garlic and white wine. Make sure to trim your steak of all visible fat before grilling to enjoy the leanest cut possible. Add a side of steamed veggies and brown rice for a healthy, tasty meal.
Yield: 4 servings

Here"s what you need...

• 1 lb. boneless beef top round steak, 3/4 inch thick, trimmed of fat
• 1/4 teaspoon salt
• 1/8 to 1/4 teaspoon pepper
• 1/3 cup finely chopped fresh parsley
• 2 tablespoons grated lemon peel
• 3 large garlic cloves, minced
• 1/4 cup dry white wine or chicken broth
• 1 tablespoon Dijon mustard

1. Heat grill. Lightly sprinkle both sides of steak with salt and pepper. When ready to grill, place steak on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 8 to 11 minutes until desired doneness, turning once.
2. Meanwhile, on rimmed platter or in shallow baking dish, combine remaining ingredients; mix well.
3. Place hot grilled steak in sauce mixture. Cut steak diagonally across grain into slices. Coat each slice with sauce mixture before placing on individual plates. Spoon any remaining sauce over steak slices.

Nutritional Analysis: One serving (1/4 of recipe) equals 150 calories, 4g fat, 2g carbohydrates and 24g protein.