8 Lies Fitness Magazines Tell You

A popular magazine recently boasted the headline of "8 Lies Trainers Tell You."

 

This quickly peaked my interest.

 

Lies! Me? No way.

 

I read the article and was not impressed. The "lies" were nothing but a bunch of fitness myths, nothing worth repeating and definitely nothing that I've told my clients.

 

Then I got to thinking about all the lies that fitness magazines try to get us to believe, and realized that this was the real story to tell.

 

So here you have it – 8 Lies Fitness Magazines Tell You:

Lie #1: You need fancy diet foods to lose weight.
Designer, brand name protein powders, bars and diet foods grace the glossy pages – looking gourmet and mouthwatering. And very expensive. The bold claims on these "foods" make them quite tempting, but keep your wallet in your pocket. Healthy weight loss is best gotten by eating a diet of wholesome, real foods.

• Eat real food, not expensive diet foods.

Lie #2: Transformations are simple. Eat less and move more.
So many of the one-page success stories water-down the truth about what it takes to transform from ‘before' to ‘after'. In order to showcase their reader's successes, one hundred pound melt-downs are condensed to a few paragraphs which undoubtedly say "Suzy ate small meals and exercised 60 minutes 3 to 4 times per week." I hate to be the bearer of bad news, but massive transformations take much more effort and laser-like focus than that.

• Don't believe that massive body transformations are easy, expect to put in hard work and dedication.

Lie #3: You need the latest fitness fashions in order to see results.
The latest fashions look great on those fitness models. Who knew that spandex could come in so many flashy colors and styles? And all the benefits of that hundred dollar tank top seem totally worth it, right? Actually your old t-shirt works just as well as the fancy stuff.

• You don't have to spend an arm and a leg on fitness fashion, the pounds will melt off just as quickly in a faded t-shirt.

Lie #4: You can still eat junk food and look like a cover model.
By now I'm sure you're seeing the trend of less-than-healthy advertisements peppered throughout your favorite fitness magazine. A common theme is to offer "healthy" versions of your favorite junk foods. While these lighter versions may very well be healthier than the originals, its still packaged junk that will slow your results.

• "Healthy" junk food is still junk, so choose wholesome, real foods instead.

Lie #5: You can get flat abs in just a couple of weeks.
Catchy headlines sell magazines. Flat Abs in 3 Weeks! Get a Killer Core by Summer! Rock Hard Abs Fast! The truth is that real results take time. You didn't pack on all those unwanted pounds in 3 weeks, so don't expect to lose it in 3 weeks.

• Don't believe headline-hype, real results take real time.

Lie #6: Pills will get you the results you want.
Fat burning pills. Cleanse pills. Vitamin pills. Super Food pills. You name the pill and it's probably on display in a pretty ad depicting fitness models with perfect physiques. Be wary of any bottle of pills with extraordinary claims.

• Results do not come in pill form, but by hard workouts and solid nutrition.

Lie #7: Don't eat carbs, unless it's carbs from our advertisers.
On one page you'll read about the horrors of carbohydrates and how cutting back will get you to effortlessly drop pounds. On the next you'll see a super lean fitness model holding up a piece of whole wheat bread with a sassy smile. She eats this brand of bread, so you should too if you want to look like her. Which page do you believe?

• Carbohydrate intake must be controlled, regardless of its brand.

Lie #8: You don't need a trainer to achieve maximum results.
A recurring theme in fitness magazines is the idea that you can do your body transformation on your own – no personal trainer needed. It's a great theme for the magazine since it means you'll keep buying the latest issue for your fitness advice. The truth is that people serious about achieve amazing transformations always seek out professional coaching to ensure their success.

• Real results are achieved with the guidance of a professional trainer.

If you have a goal you've yet to achieve then reach out to me.704-208-9561

Poached Pears & Cottage Cheese

Here's a recipe that serves your sweet tooth like a dessert without derailing your results. Poaching pears is a simply, easy process. The pears end up sweet and tender, like canned pears, but without the added sugars. Serving with low fat cottage cheese adds protein and makes this snack filling and nutritious. Servings: 6
Here's what you need...

• 4 cups fresh squeezed orange juice
• 4 cups water
• 1 (2 inch) piece fresh ginger, peeled
• 6 whole cloves
• 1 cinnamon stick
• zest from an orange
• 6 pears
• 3 cups low fat cottage cheese

1. Place all ingredients, except pears in a large saucepan over low heat.
2. Wash, peel and core the pears. Use a small melon baller to scoop out the core from the bottom of the pear.
3. Place all the pears in the saucepan, making sure that all the pears are fully covered with liquid.
4. Bring the pot to a simmer for 30 minutes. When the pears are soft, but not mushy, remove from liquid.
5. Serve each pear over 1/2 cup of cottage cheese.

Nutritional Analysis: One serving equals: 177 calories, 1 fat, 452mg sodium, 28g carbohydrate, 5g fiber, and 15g protein

Roasted Beet Hummus

 

 

Prep time

10 mins

 

Super creamy roasted beet hummus featuring a whole roasted beet, lemon, plenty of garlic flavor. Perfect with chips, pita, veggies or as a sandwich spread.

 

Author: Minimalist Baker

Recipe type: Hummus

Cuisine: Vegan

Serves: 6

Ingredients

• 1 small roasted beet
• 1 15 oz. can (1 3/4 cup) cooked chickpeas, mostly drained
• zest of one large lemon
• juice of half a large lemon
• healthy pinch salt and black pepper
• 2 large cloves garlic, minced
• 2 heaping Tbsp tahini
• 1/4 cup extra virgin olive oil

 

Instructions

1. Roast the beets. Put beets on a large piece of aluminum foil and preheat the oven to 375°F (note: beets are fairly flexible veggies, if you have something else in the oven at anywhere between 325° and 425°, beets will happily roast up at that temperature alongside what you're already cooking, it just will take a bit longer at lower temperatures).
2. Once your beet is cooled and peeled, quarter it and place it in your food processor. Blend until only small bits remain.
3. Add remaining ingredients except for olive oil and blend until smooth.
4. Drizzle in olive oil as the hummus is mixing.
5. Taste and adjust seasonings as needed, adding more salt, lemon juice or olive oil if needed. If it’s too thick, add a bit of water.
6. Will keep in the fridge for up to a week.

 

Nutrition Information

Serving size: 1/6 of batch Calories: 165 Fat: 12 g Carbohydrates: 12 g Sugar: 1.2 g Fiber: 2.6 g Protein: 3.4 g

List Of Foods That May Help You Sleep

If you are having difficulty sleeping below is a list of foods that may help you sleep better
(Cherries) contain melatonin, a substance also found in the human body that helps regulate sleep.
(Turkey)  is a rich source of the amino acid tryptophan.

(Oatmeal) is high in melatonin, oatmeal is warm and comforting, which will help you relax

(Bananas) are high in melatonin and also contain magnesium, which is a natural muscle relaxer.


(Almonds) are another food high in magnesium; almond butter on banana slices are a good bedtime

(Popcorn) may help to boost your serotonin levels, but to get a good night's sleep do not add butter or oil. Fats slow down digestion, which may disrupt your sleep cycle.

(Sesame Seeds) Ounce for ounce, sesame seeds contain the same amount of tryptophan as turkey, but with less fat and protein so they may help you sleep even better than the traditional Thanksgiving meal.

(Wine)  One glass of wine may help you sleep, but more than a single glass could have the opposite effect. Both red and white wine contain melatonin, but too much alcohol may delay the start of and shorten REM sleep.

(Figs) contain tryptophan and enough simple sugars to cause insulin to clear the bloodstream of other amino acids.

(Onions) have the ability to relax muscles, and may consequently help to relieve an underlying cause of insomnia.

(Lettuce)  contains an opium-related substance combined with traces of the anticramping agent hyoscyarnin  so they can promote healthy sleep.

(Red bell peppers) are high in vitamin C, which reduces the stress hormone cortisol in your body. Cortisol may cause weight gain and cause trouble falling asleep. Eating foods that negate the effects of cortisol may lead to a better night's sleep.

(Dairy products) such as milk, ice cream, yogurt and cheese contain both tryptophan and calcium; the calcium is used by your body to help convert tryptophan to melatonin. A glass of warm milk before bed may not be just another old wives tale. Warm milk is a psychological throwback to infancy, when a warm bottle was a signal to relax and feel safe and secure.

(Tea) although caffeine is off-limits before bedtime, there’s nothing wrong with having a cup of decaffeinated tea before bed. Chamomile and green tea are the best choices for an evening drink. In fact, green tea contains theanine, which helps you fall asleep.


Everyone has trouble sleeping from time to time. But if you frequently have insomnia, see your doctor to find out what steps you can take to improve your sleep.

Got Stress? Get Moving.

Feeling kind of stressed? You're not alone.

Stress is an inevitable part of our modern existence. Whether you're the president of a Fortune 500 company, a Kindergarten teacher or a construction worker, you have stress to deal with.

But you don't have to let it get the best of you.

By battling stress in your day-to-day routine, you can stop pulling your hair out and get back to living a more relaxed life.

How can you turn your stress-filled life on its head?

With one of the best weapons against stress: exercise.

Working Out Works: When stress is getting you down, you need something to kick you out of your funk. You need something that makes you feel good.

Because every time you exercise, you increase your body's production of endorphins.
In case you didn't get the memo, endorphins are responsible for those good moods you get in after a race or the euphoria you feel while chomping down on a piece of chocolate.

However, before you grab a piece of chocolate and skip the gym, remember the end result of each and choose which one will help you battle stress in the long run. (Hint: It's not the chocolate.)

Best Bets: Now that you know exercise reduces stress, you may be wondering which exercises will be most likely to keep you from banging your head against the wall. Ready to learn what exercise you should be performing as you wage war against stress? Here it is: whatever you enjoy doing.

That's right - any and all exercise you perform helps you fend off the effects of stress. So whether you enjoy jogging, lifting weights, playing basketball, practicing ballet, swimming, yoga, rowing, or boxing, simply getting involved in your exercise of choice is sure to help reduce your stress.

Through the Brick Wall: Working out every day and not getting the stress relief you so eagerly desire? Then it's time to do things a little different. If all you do is lift weights five days a week, you should add in tennis or racquetball a couple days a week. And if you're all cardio all the time, it may be time to get off the treadmill and grab a dumbbell or two.
Still not working? Keep a diary of your progression. Write down how long and hard you exercise, the various weights you lift, and the steps you make toward whatever health goal you set for yourself.

Take pictures along the way as well. Then look back over your journal on occasion. Seeing the progression when you feel you're not making progress may give you the confidence you need to put stress in its place and move on.

My mission is to get each and every one of my clients the body that they desire and along with that a low stress lifestyle.

Take the stress out of planning your own workouts by joining one of my high-energy, fat-blasting exercise programs.

Call or email today to get the body and stress level that you deserve.

Even Less Stress

In addition to exercise, get maximum stress reduction by:

 

• Learn what situations cause you to experience unwanted stress, and avoid these situations. Can't avoid your boss or that awkward business luncheon? Then you'll need to use some more brainpower. Think back to your last experience with the boss or the business lunch. How bad was it really? You survived it, and it wasn't really all that bad. Keep that in mind, and you'll be ready to take on whatever stressful situation comes your way.

• Make necessary lifestyle modifications. Did you know you're more likely to suffer stress when you're tired? Or did you know that when you don't feed your body well, your body isn't ready to handle stress as it would with a healthy diet? By getting plenty of shut-eye and eating healthily, you won't kiss stress goodbye altogether, but its effects will be diminished greatly.

Lettuce Wrapped Fish Tacos

 

These tacos are the perfect get-ready-for-beach-season meal. Flaky, protein-filled fish topped with mango salsa and wrapped in a crunchy guilt-free lettuce leaf. It's flavorful, satisfying and will keep you on track with your fitness goals. Servings: 8
Here's what you need...

• 4 (3.5oz) Cod Fillets
• 1/2 cup tropical vinaigrette
• 1 lime
• 4 large pieces of butter lettuce
• 4 Tablespoons guacamole
• 1 cup shredded cabbage
• 4 Tablespoons mango salsa

1. Marinate the cod fillets in dressing for 20 minutes.
2. Preheat oven to 375 degrees F. Grease a pan with olive oil.
3. Place marinated cod in prepared pan, cut lime in half and squeeze juice over cod. Bake for 15 minutes.
4. While cod is baking, separate leaves from lettuce, being careful to keep them intact. Assemble individual tacos by putting a tablespoon of guacamole on a lettuce leaf, topped with 1/4 cup of cabbage.
5. Once fish is done, change oven to broil for a few minutes, watching closely until top is browned. Remove from oven.
6. Top each prepared taco with a piece of fish, a spoonful of salsa, and a slice of the remaining lime half.

Nutritional Analysis: One serving equals: 141.5 calories, 2.5 fat, 61mg sodium, 4.8g carbohydrate, 1.2g fiber, and 23g protein

Eat Clean to be Lean

You want to lose weight, and have been trying hard for months without success.

 

You've heard fitness people refer to 'eating clean' but what does that really mean?

 

The labels on hundreds of different food items proclaim to be 'healthy' but can you trust labels? There are so many misconceptions when it comes to what constitutes as clean eating.

 

What are you eating wrong?

 

Let's dispel the myths and outline your simple, straightforward 3-step guide to eating clean and watch as the pounds melt off.

Step One: Steer Clear of Packaged Foods
Your worst enemy in the fight against weight gain is packaged foods. Yes, even those packages that are described as ‘healthy'.

Think of packaged food in these 3 categories:

 

• Sweets: Cookies, brownies, muffins, cupcakes, donuts, candy and desserts. These packaged items are laced with sugar and bad fats, and lack any viable nutrient that your body actually needs. All the empty calories from these items will end up deposited on your waist and hips as stubborn fat.

 There's never a good reason to eat these so-called foods.

• Processed Grains: Crackers, breads, cereal, chips, instant oatmeal, energy bars, and popcorn. This category is tricky because many of the packages are labeled as ‘heart healthy' or ‘low fat'. The reality is that packaged, processed grains contain sugar and more carbohydrates than you need while striving to lose weight.
  

If you have a weight loss goal then stay away from processed grains.

• Whole Grains: Brown rice, wild rice, whole oats, sprouted grain pasta, and sprouted grain bread. Here's a category of packaged foods that you are able to include in your clean diet. You don't, however, have a free pass to eat as much of these items as you'd like. Whole grains, while healthy and acceptable, are very calorie-dense. This means that a little bit goes a long way.

Eat whole grains in moderation in order to meet your weight loss goals.


Step Two: Fill Up on Fresh Foods
Fresh vegetables and fruits are a huge part of your clean diet.
The nutrients and fiber found in these natural food items are vitally important for your weight loss journey and your overall health. Eat a variety of fruits and vegetables in all shapes, sizes and colors. The only ones that you need to limit are vegetables that are high in starch, such as potatoes and corn, and fruits that are very high in sugar, like melons.


Step Three: Get Plenty of Protein
The cornerstone of your clean diet should be lean protein.
Great examples are chicken breast, albacore tuna, lean ground turkey, white fish fillet, whole beans, tempeh and egg whites.



Protein is what holds your clean eating plan together, for two reasons.

1. Protein satiates your hunger, keeping you full and keeping your blood sugar stable. This eliminates false hunger and prevents unnecessary snacking.
2. Protein helps to grow and maintain your muscle mass, which increases your resting metabolism. This means that your body will be naturally leaner.

For faster results, pair your clean eating with a challenging exercise routine.

Classic Chopped Salad

This salad is filled with tender roasted veggies and crunchy fresh lettuce. These foods are fresh and fiber-filled – exactly the kind of meal that defines clean eating. Add a side of lean protein and a tall glass of water for the perfect meal. Servings: 4
Here's what you need...

• 1 cup asparagus, chopped
• 4 large carrots, chopped
• 5 green onions, chopped
• 1 green zucchini
• 1 yellow zucchini
• 1 teaspoon olive oil
• dash of salt and pepper
• 4 cups of romaine lettuce, chopped
• 1/2 cup cherry tomatoes, chopped
• 1/4 cup kalamata olives, chopped
• 2 Tablespoon pine nuts, toasted

For the dressing:

• 1 teaspoon olive oil
• 2 Tablespoons lime juice
• 1 Tablespoon agave nectar
• 1 clove garlic, minced
• 1 teaspoon champagne mustard

1. Preheat oven to 425 degrees F. Place the asparagus, carrot, onion and zucchinis in a large bowl, mix well with the olive oil and salt and pepper. Place on a baking sheet and roast for 20 minutes, stirring after the first 10 minutes.
2. Meanwhile place the remaining salad ingredients into a large bowl. In a small bowl combine all of the dressing ingredients and whisk with a fork.
3. Once the veggies are roasted, mix into the salad bowl and toss with the dressing.

Nutritional Analysis: One serving equals: 148.3 calories, 8g fat, 182mg sodium, 20g carbohydrate, 5g fiber, and 5g protein.

Four Dangerous Exercises To Avoid

Four Dangerous Exercises To Avoid

Nothing will derail your fitness goals quite as swiftly as a painful injury.
In order to stay pain-free and limber, beware of the following 4 exercises:


#1: The Slump Machine - One of the most common and easiest ways to get hurt at the gym is by using improper posture when on a treadmill, stationary bicycle, Stairmaster, and pretty much any other machine.



In order to avoid injury, fight the urge to rest your forearms on the handlebars of the bicycle or let your head and shoulders slump below your hand grips on the Stairmaster. By doing this, your shoulders and back are constantly in harm's way.
 
#2: The Fighting Bends - Whether stretching your body for prolonged periods of time or pulling weights down time and again, another way to injure your body is by doing exercises that don't feel good when you're doing them.


Many exercises that are likely to cause harm involve pulling weights down behind your head. Exercises like these and others force your body to fight its natural range of motion and are a fantastic way to allow your body to suffer harm when harm could easily be avoided.


#3: Twist, Shout, Scream - Here's an exercise that potentially builds up a little flexibility but that offers a lot of potential for pain. Grab a broom handle or a barbell, toss it across your shoulders, and start twisting your body.


This aggressive twisting puts an enormous amount of stress on the lower back. There are plenty of safer ways to gain flexibility in your back, so avoid this technique at all costs.


#4: The Improperly Done Dead Lift - Used as the grand finale for many weight-lifting competitions, the dead lift is the last word when it comes to brute, unfettered strength. And when the inexperienced, unprofessional weight lifter tries to take on this impressive feat, the results can be disastrous.


On top of dropping incredible amounts of weight on your body, dead lifting also offers the opportunity to ruin your back by not lifting with your legs.


Now that you know what exercises to avoid to escape unnecessary and potentially life-altering pain, what are you waiting for? Get out there and be safe!


For faster results join one of my proven fitness programs. Call or email today to get started.

Safety First

In addition to avoiding a handful of dangerous exercises, you should keep a few rules of thumb in mind no matter what you find yourself doing in the midst of your routine.

Rule of Thumb 1: Technique is everything. Using poor technique with any exercise is one of the fastest ways to wind up with bad pain. In addition to helping you avoid injury, proper technique also helps you make sure you're working out the muscles you're trying to work out.

Rule of Thumb 2: Burnout hurts. When your body says you can't go any farther, it may be a good idea to listen. Some of the most common injuries at the gym are overuse injuries. So don't be afraid to give your body a break. You can also reduce your likelihood of overuse injuries by keeping plenty of variety in your regiment.


Rule of Thumb 3: Get a partner or work with a trainer. It's not easy to find someone to get in the weight room with you at 5 a.m. However, having someone alongside of you will help you avoid injury by spotting you when you get in a bad situation and helping you practice proper form throughout your routine.

To Lose Weight, Use THIS Color Plate

 

 

If you want to lose weight, buy blue plates.

It's not just the size of your plate that can influence how much you eat, but also the color. That is, if your dinner plate is a bold color, such as red, orange or yellow, it could encourage you to eat more.

It's long been recognized that color influences food consumption, which is why fast food restaurants use bold colors in their advertising, packaging and décor. These are the colors that cue your brain to get more food.

A Boston University psychology study first published in 2004 found that eating food from a red plate could increase your calorie intake by 25 percent, reports All Headline News.

Now a 2011 Boston University study shows a different type of relationship between food and color. Specifically, we tend to eat more when there is less contrast between the color of the food and the color of the plate on which it is served.

Example: People eat more pasta smothered in a red sauce when it is served on a red plate, rather than a white plate. Why?

When the colors are similar, it's harder to perceive exactly how much food is left on the plate vs. how much has already been eaten.

So what is the best color plate to use if you want to lose weight? Experts say blue is the resounding choice, since blue foods are so few in number, followed by white. The study findings were published in the Journal of Consumer Research. --From the

Editors at Netscape

Sweet Paprika Chicken & Veggies

Here's a new and tasty way to prepare lean chicken and nutritious veggies. Meals that are high in protein and fiber, like this, are exactly what you need to be eating in order to see amazing results. Servings: 8
Here's what you need...

• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 16 oz of skinless, chicken tenders
• 1 teaspoon olive oil
• 1 red onion, chopped
• 4 carrots, chopped
• 3 heirloom tomatoes, chopped
• 2 green bell peppers, seeded and chopped
• 2 Tablespoons coconut flour
• 2 Tablespoons sweet paprika

1. Preheat oven to 325 degrees F.
2. Season the chicken tenders with salt and pepper. Heat the olive oil in a large skillet, over medium heat. Add the chicken and cook, turning occasionally until browned. Transfer to a roasting pan.
3. Add the vegetables to the skillet and maintain the heat on medium. Cook, stirring often, until the onion is translucent. Sprinkle in the flour and paprika and stir well. Bring to a boil and cook until the tomatoes give off their juices, about 10 minutes. Pour the veggies over the chicken and cover.
4. Bake for 30 minutes, uncover and bake for an additional 30 minutes.

Nutritional Analysis: One serving equals: 211 calories, 3 fat, 390mg sodium, 17g carbohydrate, 5.5g fiber, and 29g protein.

Why Do You Self-Sabotage?

Why Do You Self-Sabotage?

How long have you been trying to lose those last 10 or 20 or 30 pounds?
Been awhile now, hasn't it?
You know how to lose weight - eat healthy and exercise - so why are you still living in a body that you're disappointed with?
In my experience, people hold on to "unwanted" pounds for very specific reasons. These reasons are on a subconscious level, which is where things get tricky.
Self-sabotage is your subconscious mind's way of protecting you.
Seems counterproductive, but it makes sense when you realize that it is a defense mechanism meant to keep things from changing.
Your conscious mind says it wants to lose weight to look and feel amazing, but your subconscious mind is pulling the strings behind the scenes, keeping your goals just out of reach.
As long as your subconscious mind thinks that you are safer being out-of-shape then you'll be stuck.
Your most valiant efforts will be undermined by self-sabotage every single time.
But don't give up.
There's a way to turn everything around, and it all starts with finding out the reason that your subconscious mind equates being out-of-shape with being safe.
Once you turn the light on to that reason then it will no longer have any power over you.
So, lets dig around for your reason.

• Do you believe... You don't deserve it? Has someone in your life made you believe that you aren't worthy of success? Or that they wouldn't accept you if you were more successful than they are?
• Do you believe... Change is bad? It's common to fear the unknown, but this could very well be the reason that you're not reaching your goal. Being comfortable with where you are today could be the reason that you sabotage your efforts to improve your life through change.
• Do you believe...Success will bring loss? If you met your weight loss goal, would it bring out resentment and jealousy in your friends and family? Are you supposed to be the ‘screw-up'?
• Do you believe...You're not capable? Are you unable to imagine yourself at your goal weight? Does the possibility of achieving your goal not seem real?

Spend time diving into your own mind to discover why it is that you aren't meeting your goals. Once your whole mind is primed for success, then nothing will be able to stop you.
What the mind believes the body achieves.
Exercise is a huge part of the equation when it comes to achieving weight loss.
I am passionate about seeing my clients achieve results - without wasting time, energy and effort on mistakes.
Call or email me today and we will get you started on the exercise program that is right for you.

Kids Crab Croissant

Croissant
Strawberries
carrots
Radish
Black Olives
Tooth Picks
Marsh mellows

Egg and Spoon Race

You will need a teaspoon and plastic Easter egg or golf ball for each participant. Of course, you’re free to use real eggs instead of the alternative, but it could get messy. Use some sort of marker to determine the starting line and finish line. It may be easiest to put two strips of masking tape on the floor. Each child should stand at the starting line with their teaspoon and egg. Help the children to balance their egg on their teaspoon.

Tell the children to hold one arm behind their back during the race and let them know they cannot use this arm to help balance the egg. You may need to remind them during the race, too, as they will have a tendency to use both arms for support.

Explain that when you say “go,” the kids should walk or run as fast as they can to the finish line without dropping the egg from their spoon. If their egg falls off, they must return to the starting line and begin again. Whoever reaches the finish line first without dropping their egg is the winner.

To make it interesting, you may want to make the course a little challenging by having the children walk around furniture or take several laps from the starting line to the finish line. As with most activities, you don’t have to wait for a group of children to play. You and your child can play together or you can use a stopwatch to time how long it takes them to reach the finish line.

The Truth About Emotional Eating

The Truth About Emotional Eating

It happens with most of us.



You have a terrible, horrible, no good, very bad day... and at the end of it you turn to food.
There's a reason that it's called comfort food. While you're eating it you feel better.
And when you're done eating it you feel worse.



Keep this in mind next time you are tempted to turn to food for comfort:



Emotional eating temporarily relieves distress and then makes it impossible to attain what you really want.

Tropical Salad with Teriyaki Chicken

This salad is fun and full of flavor, made with nutrient-packed microgreens, sweet mango, tender teriyaki chicken and guilt-free onion rings. Eat this and give your body the protein it needs as well as a healthy serving of fiber. Servings: 6
Here's what you need...

• 4 organic, free-range chicken breasts
• 1/4 cup Organicville Island Teriyaki Sauce
• 1 large yellow onion, cut into 1/2 inch slices
• 1 cup almond meal
• dash of salt
• 1/4 teaspoon garlic powder
• 1 cup coconut milk, full fat
• 1 omega-3 egg
• 4 cups organic micro greens or mixed greens
• 1 fresh, ripe organic mango, sliced
• 4 Tablespoons organic goat cheese, crumbled

1. Rinse the chicken breasts. Place in a large ziplock bag with the teriyaki sauce, mix until all the chicken is coated. Place in refrigerator for at least 30 minutes. (Do it overnight for even better flavor!)
2. Preheat oven to 400 degrees F. Lightly grease a baking sheet with coconut oil.
3. In a shallow bowl combine the almond meal, salt and garlic powder. In another shallow bowl whisk the coconut milk and egg.
4. Dip each onion ring in the milk mixture and then coat with the almond meal mixture. Place on prepared baking sheet.
5. Bake for 20 minutes. Remove from oven, flip each onion ring, then return to oven for an additional 10 minutes.
6. Heat a grill pan and lightly coat with coconut oil. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle.
7. Remove chicken from heat and slice.
8. Prepare each plate with a pile of micro greens, sliced mango, goat cheese crumbles, a few onion rings and then top with teriyaki chicken.

Nutritional Analysis: One serving equals: 366 calories, 2g fat, 268mg sodium, 23g carbohydrate, 4g fiber, and 40g protein

Obsess About This, Not That

Obsess About This, Not That

You cannot control your weight.
Disagree with that statement?
Go stand on a scale and decide to lose 5 pounds.
Well, how'd that work for you? Did your weight drop on command, or did it not budge?
It didn't budge.
And yet you spend your precious time obsessing about your weight as if you had control over it.
The good news is that you do have control over a couple of important things that influence your weight.
I'm talking about your choices regarding what you eat and if you exercise.
Your current weight is the sum result of your history with eating and exercise.
Close your eyes and think back over the last three years of your life. What kinds of foods did you eat most often? How intensely did you exercise, and how often?
Now open your eyes and look at yourself in a full-length mirror. You are looking at the result of your past choices.
If you like what you see then keep on eating and exercising the same. It's working for you!
If you don't like what you see, then it’s time to start making different choices about food and exercise. Here are some suggestions:
Choices about food...

• I choose to eat wholesome foods that nourish my body.
• I choose to only eat when I'm hungry and to stop eating when I'm full.
• I choose to not eat junk food, sugary drinks or sweets.
• I choose to eat a variety of fresh fruits and vegetables every day.

Choices about exercise...

• I choose to get up early in the morning, when I could be sleeping, to invest an hour of my time in exercise.
• I choose to be consistent with my workout schedule, giving exercise the same importance as a doctor’s appointment.
• I choose to change my workout routine often, to always keep my muscles guessing.
• I choose to push myself to new levels of intensity, in order to strengthen and tone my muscles.

There’s no reason to spend another minute obsessing about the number on your scale. You’re smarter than that.
Instead focus your energy on the choices you make regarding what you eat and how you exercise.
Remember, I’m here to help you meet your fitness and weight loss goals.
Call or email today to get started on a fitness program that will quickly bring you to your goal.
An excellent exercise choice to make is to start one of my fitness programs!

It’s Time to Update Your Outdated Exercise Routine

It’s Time to Update Your Outdated Exercise Routine

Have you ever wondered if those minutes you spend in the gym are burning fat or just time?
Unfortunately if you are like 80% of gym-goers, time is the primary thing you're burning. I find it shocking that so many well-meaning folks are still exercising with such outdated notions of what constitutes an effective workout.
I don't want that to be you.
Here are the top 3 outdated, time-burning exercise techniques to NOT DO:
1) Slow and Steady Cardio Sessions: Walk into most gyms and you'll see every single piece of cardio equipment full of people in a slow, steady state of cardio. Meanwhile the free weight area is a ghost town. The idea that one should toil for hours in a steady state of low-intensity cardio in order to burn fat is the ULTIMATE outdated exercise technique. New science has clearly proven that explosions of speed and intensity are the future of fat burn.
2) Weight Machine Wandering: You've seen this character. He wanders among the weight machines, plops down on an open one and cranks out a set (without adjusting the weight or seat) and just as quickly as he came, he's gone off to the next open machine. There's no rhyme or reason, and his technique and form are way off due to his careless use of the machines. Do I even need to explain how this haphazard exercise technique burns more time than fat? I didn't think so.
3) Chronic Low Intensity: When you simply go through the motions during your workout, that's classic low-intensity. You're not pushing yourself with challenging weight, you're not trying to go faster, and you're not really breaking a sweat. Oh and, big surprise, you're also not burning any fat. Each workout should be a challenge to go harder than the day before. If you find yourself just-going-through-the-motions then quickly pick up the pace.
So what's the secret to burning fat?
A challenging routine that incorporates strength training, intervals of intense cardio and is done with intensity. Sound complicated?
It doesn't have to be. I'm here to provide you with the most cutting-edge workouts that deliver results while burning fat.
You deserve that fit and attractive body - I'm here to help you get it.
Call or email today to get started.

Boost Healthy Eating Choices

Boost Healthy Eating Choices

In order to make healthy eating choices a no-brainer, empty out your kitchen of any and all junk food items. Throw out the processed, sugar-filled and carbohydrate-rich junk food items that have been contributing to your weight gain.
Now replace all of the junk items with healthy replacements. Whole, fresh food items like fruit, vegetables, lean protein, eggs, seeds and nuts. The closer an item is to its natural state, the healthier it is for you. Stay clear of "health food" that come packaged and processed.

Teriyaki Chicken Plate

This recipe is very flavorful and is filled with wholesome nutrients, vitamins and fiber. Unlike most teriyaki recipes, this doesn't contain sugar, yet it maintains a sweet undertone. Serve on a bed of baby arugula and quinoa. Servings: 4
Here's what you need:

• 1 can naturally sweetened, zero calorie lemon lime soda (Zevia brand)
• 1/2 cup soy sauce
• 3/4 cup brown rice vinegar
• 1 medium yellow onion - half minced and half thinly sliced
• 4 cloves garlic, smashed
• 1 Tablespoon fresh ginger, grated
• 1 Tablespoon coconut crystals (or 1 teaspoon agave nectar or 1 packet Stevia)
• 2 pounds boneless, skinless chicken thighs
• 2 teaspoons coconut oil
• 1 bunch asparagus, trimmed and cut into 1 inch segments
• 2 Tablespoons chopped cilantro
• optional *baby arugula and cooked quinoa

1. Combine the soda, soy sauce, vinegar, minced onion, garlic, ginger and coconut crystals in a bowl. Add the chicken and turn to coat. Place in refrigerator overnight.
2. Remove chicken from marinade and pat dry. Reserve 1 cup of marinade.
3. Heat one teaspoon of coconut oil in a large skillet. Add the chicken and heat on medium high, turning once, for 8-10 minutes, until browned and cooked through. Transfer to a plate.
4. Wipe out the skillet. Heat remaining 1 teaspoon of coconut oil. Add the sliced onion and asparagus. Cook for 5 minutes, until browned. Add the reserved marinade and boil until slightly reduced. Add the cilantro.
5. Serve over a bed of baby arugula and cooked quinoa.

Nutritional Analysis: One serving equals: 289 calories, 13g fat, 963mg sodium, 4.8g carbohydrate, 3g fiber, and 29g protein

BBQ Meatballs

Here's a wonderful protein-packed snack recipe. The addition of homemade BBQ sauce takes these meatballs from regular to extraordinary. Enjoy as a power snack or throw a couple on a pile of greens for a light meal. Makes: 18
Here's what you need...

• 2 beaten eggs
• 1/2 cup blanched almond flour
• 1/4 cup flax meal
• 1/2 cup onion, finely minced
• 2 Tablespoons coconut milk, canned, full fat
• 1 teaspoon Dijon mustard
• 1/4 teaspoon black pepper
• 12 oz ground cooked ham
• 12 oz ground raw pork
• 1/3 cup coconut crystals
• 2/3 cup organic, no-sugar-added ketchup
• 3 Tablespoons apple cider vinegar
• 2 teaspoons Dijon mustard

1. In a large bowl combine eggs, almond flour, flax meal, onion, coconut milk, Dijon, and pepper. Add ground ham and ground pork; mix well. Shape into 18 balls, using about 1/4 cup mixture for each ball. Place ham balls in a lightly greased 2-quart rectangular baking dish.
2. In a bowl combine coconut crystals, ketchup, vinegar, and Dijon. Stir until the coconut crystals dissolve. Pour a spoonful over each ham ball.
3. Bake, uncovered, in a 350 degree F oven about 35 minutes or until done. Transfer ham balls to a serving platter and enjoy!

Nutritional Analysis: One meatball equals: 122 calories, 7g fat, 293mg sodium, 5g carbohydrate, 1g fiber, and 9g protein
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Racing to the Dinner Table

In keeping with our fun food theme we made these cute sloppy Joe cars. What do you think? These were simple to make and will be a big hit with the kids.
You will need:
* Hamburger or ground turkey
* 1 can sloppy joe sauce
* hoaggy rolls (or you can use unsliced hot dog buns)
* zucchini or cucumber
* cherry tomatoes
* pretzel twists
We made sloppy joe filling. Super easy! I browned a pound of ground turkey (because I like to fool myself into thinking we're healthy around here) and then added a can of sloppy joe sauce. Easy peasy! But you can always make it from scratch. =o)
Then I hollowed out some of the roll. Super easy. I just cut out a rectangle and pulled out the bread.

Then fill 'er up with sloppy joe stuff.

Don't forget to add a steering wheel!

Then add on some wheels and headlights with toothpicks and you are set!

Bacon Wrapped Scallops

 

Here's a great snack or appetizer to share with friends and family during holiday festivities. The nitrate-free bacon and scallops contain healthy protein that will provide usable nutrients for your day. To keep on track with your diet, stay away from appetizers that are fried or filled with carbohydrates. Servings: 12
Here's what you need...

• 4 Tablespoons coconut oil
• 3 cloves garlic, minced
• dash of sweet paprika
• dash of salt and pepper
• 6 slices nitrate free bacon, cut in half lengthwise
• 12 fresh scallops

1. Preheat oven to 375 degrees F. Grease a baking sheet with coconut oil, set aside.
2. Over very low heat, in a small saucepan, melt the coconut oil. Remove from heat and pour into a small bowl. Add the garlic, paprika, salt and pepper.
3. Dip each scallop in the seasoned coconut oil, the wrap with bacon and secure with a toothpick. Place on prepared baking sheet.
4. Bake for 15 minutes or until the scallops are cooked through and the bacon is crisp.
5. Serve immediately.

Nutritional Analysis: One serving equals: 78 calories, 5g fat, 103mg sodium, 0g carbohydrate, 0g fiber, and 6g protein

Easy Turkey Meatloaf

You don't need to be a chef to whip together this delicious, nutritious meal - it's quick and easy. Organic turkey is a great source of protein. Pair this meatloaf with a fresh, green salad for the perfect, fitness-approved meal. Makes: 12 Servings
Here's what you need...

• 2 teaspoons olive oil
• 2 garlic cloves, minced
• 1 yellow onion, chopped
• 1 red bell pepper, chopped
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1 teaspoon dried thyme
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1 Tablespoon tomato paste
• 2 omega-3 rich eggs
• 2.5 pounds organic, ground turkey
• 1 cup natural ketchup (no sugar or corn syrup)

1. Preheat the oven to 325 degrees F. Lightly grease a small casserole pan with olive oil.
2. Place a skillet over medium heat, add the olive oil, garlic, onions and peppers. Sauté until soft, about 10 minutes. Remove from heat and allow to cool slightly.
3. Add the spices, tomato paste, eggs and turkey. Mix well then transfer to the prepared pan, shaping into a loaf. Pour the ketchup evenly over the top of your loaf. Bake for 90 minutes, and until no longer pink in the center.

Nutritional Analysis: One serving equals: 146 calories, 2g fat, 322mg sodium, 5g carbohydrate, .5g fiber, and 25g protein

12 Easy Steps For Beach Ready Abs

12 Easy Steps For Beach Ready Abs

Spring has arrived, bringing with it the promise of warm weather to come.

 You know what happens when the weather warms up?



People put on bathing suits.


Are you ready to bare it all on the beach? If not, no worries, there is still time. Follow these 12 steps to get your abs beach ready:


Step One: Do Some Burpees. Can burpees really help flatten your abs? You bet. Incorporate a few minutes of burpees into your workouts to burn extra calories and tighten your core.
Here's how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.


Step Two: Reduce Sodium. Did you know that salt causes water retention? Puffy skin is not going to make your abs look great in a bathing suit!
Take the time to pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker. Your six pack will thank you.


Step Three: Pick Up A Medicine Ball. Challenging the muscles of your core with resistance is a proven way to create a tighter midsection. The medicine ball is a wonderful tool to provide such resistance.



Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.


Step Four: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great on the beach? It's actually quite simple.
High fiber foods are nutrient dense and low in calories. This means that you'll feel full from fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots. Check out the high-fiber recipe for pasta salad below.


Step Five: Crank Out Some V-Sits. One of the most problematic areas for women, when it comes to baring it all in a bathing suit, are the sides of your waist, or obliques. This is partly because the sides of your abs are not challenged with traditional crunches and sit-ups.
Enter the oblique V-Sits. Target that problematic, muffin-top area with this effective move. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.


Step Six: Eat Lots Of Lean Protein. Don't be afraid to eat when you are on the get-great-abs-quickly plan. It is really important that you are nourishing your body with quality, lean protein in order to develop that six-pack.



Lean protein helps support muscle growth while controlling blood sugar – all important factors when it come to washboard abs. Good sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish.


Step Seven: Do Some Hanging Leg Raises. Now it's time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required.
Hanging Leg Raises are one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.


Step Eight: Stop Eating Sugar. If you only did this step, and skipped all the rest, your abs would look significantly flatter by summer. I can't emphasize enough how quickly sugar will cover your hard earned stomach muscles with a soft layer of fat.
Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don't give in to the initial cravings.


Step Nine: Do Some Mountain Climbers. Here's an exercise that is intensely cardiovascular while also working your core. Add these to your routine to really whittle down your waistline.
Here's how to do a Mountain Climber: 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.


Step Ten: Pass On The Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you'll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season.
Grains are full of insulin-spiking carbohydrates - the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.



Step Eleven: Do Some Sprints. High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven't run for a while, take it easy as you start, and gradually increase the intensity of your sprints.
Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.


Step Twelve: Start A Professional Fitness Program. You wouldn't try to file corporate tax returns without the assistance of your CPA, so why would you attempt to transform your body without the help of a professional? I'm here to get you into your ideal, fit body in the shortest amount of time possible. It's what I do, and I'm good at it.


Contact me about my tummy flattening programs that will get you those washboard abs that you're wishing for. Call or email today to get started.


Christine Kozachuk, Fitness Expert
www.christinekozachuk.com

Flat Abs Pasta Salad

Here's a pasta salad recipe that you can indulge in while still getting flat abs! The secret is to use a vegetable peeler to turn zucchini into long pasta-like strands. This recipe is filled with fiber and is the perfect side to a lean chicken breast. Servings: 4
Here's what you need:

• 3 organic zucchini
• 1/2 cup organic cherry tomatoes, quartered
• 2 Tablespoons olive oil
• 1 clove garlic, crushed
• juice from 1/2 a lemon
• 1 teaspoon dried basil
• dash of salt and pepper

1. Trim the zucchini ends. Peel down the length of each zucchini until you reach the seeded center, creating long, noodle strands.
2. Place the noodles in a medium bowl, add the quartered cherry tomatoes.
3. In a small bowl combine the oil, garlic, lemon juice, dried basil, salt and pepper. Pour over the noodles and mix to combine.
4. Chill for at least 20 minutes in the fridge.
5. *Optional, garnish with drops of balsamic vinegar glaze before serving.

Nutritional Analysis: 92 calories, 7g fat, 68mg sodium, 7g carbohydrate, 2g fiber, and 2g protein


Christine Kozachuk, Fitness Expert
www.fitnfreeforlife.com 

How To Gain Weight Eating at Subway

How To Gain Weight Eating at Subway

It's been over 10 years since Jared Fogle captured the world's attention by losing over 200 pounds eating only at Subway.


Here's a recap of his famous story:


Back in March of 1998 Jared was a college student with a problem. He weighed a staggering 425 pounds. That was a lot of weight for anyone to handle, let alone a busy college student. So one day
Jared made the decision to change his life.



He knew that his diet would need to change drastically, but also wanted to keep things simple so he could stick with it. A Subway restaurant near his apartment caught his eye. Sandwiches were healthier than burgers, right?



His simple plan was to eat the same thing everyday:

• Breakfast - coffee
• Lunch - "I ate the 6-inch turkey, tons of vegetables, including hot peppers and a bit of spicy mustard." He left off the mayonnaise and cheese and had a bag of Baked Lays® potato chips and a diet soft drink
• Dinner - Footlong veggie sub - again no mayonnaise or cheese.

You probably know the rest of the story. His Subway diet, along with exercise, got Jared to drop over 200 pounds. He then became a spokesperson for Subway, sharing his story and inspiring millions of people.


And suddenly Subway became synonymous with healthy eating.


Have you looked at a Subway napkin? It lists 7 of their lighter sandwiches. Then at the bottom it compares these sandwiches to the Big Mac and the Whopper, burgers that hold 31 and 40 grams of fat, respectively.


The Subway meal is much healthier, right? Well, yes and no.


Go back to your napkin and read the small print. The 7 sandwiches listed are calculated with only bread, veggies and meat. So if you add cheese, mayonnaise, or oil (as most people do) then you need to recalculate the numbers.


I've done the math for you, with a 6" Roasted Chicken Breast sandwich.

Menu Item	Fat	Calories
6" Sandwich (bread, veggies and meat)	6	342
Cheddar Cheese (2 slices)	5	60
1 Tbl Mayonnaise	12	110
1 Tbl Oil	15	135
Totals:	38g Fat	647 Cal

Let's not forget the side items that most people add to their meal...

Menu Item	Fat	Calories
Wild Rice with Chicken Soup	11	210
1oz Bag of SunChips	6	140
Chocolate Chip cookie	10	210
Totals:	65g Fat	1,207 Cal

Wow, just like that your ‘healthy' Subway meal has 1,200 calories and 65 grams of fat!
Sure, you probably don't get all of the extras when you eat at Subway but that's not the point.
The point that I'd like you to take away from this is that you shouldn't classify any restaurant as ‘healthy'.


You could gain weight eating anywhere, just like you could lose weight eating anywhere.
Jared's weight loss happened when he drastically cut calories and started to exercise. He could have done this at any restaurant. In fact, last year a woman from Virginia claimed to have lost 75 pounds by eating exclusively at Starbucks.



Your weight loss success all comes down to choices.


Each day you make choices that directly influence your weight. Do you get mayonnaise on your sandwich? Will one cookie hurt? Will one missed workout really make a difference?


You decide.


At some point you reach your breaking point. For Jared it was 425 pounds. For you it might be when you buy the next size up. Or when you feel new aches and pains. Or when your doctor sits you down to have the talk.


I know that sooner or later you will decide that you are worth it. You'll decide that your health is important. You'll decide that you deserve to look great. And you'll dig down deep to do what it takes to achieve amazing results.



I'm here to help you when you're ready.


Call or email today to get started on a fitness plan that will change your body and your life…just like Jared.


www.beachbody.com/kozz

Wild Green Salad with Beets & Asparagus

Here's a delicious salad recipe to serve with your dinner. Tender asparagus, sweet beets and crunchy apples make this salad far from ordinary. The simple recipe below for homemade dressing contains none of the chemicals and preservatives of store bought dressing. Servings: 6
Here's what you need:
For the Healthy Salad Dressing

• 1 Tablespoon Dijon mustard, organic
• 1/4 cup red wine vinegar
• 1/4 cup olive oil
• 2 Tablespoons fresh orange juice
• 1 Tablespoon dried, ground mint
• 1 packet Stevia

For the Beet & Asparagus Salad

• 3 beets
• 1 bunch asparagus
• 1 apple, chopped
• 2 celery stalks, chopped
• 4 cups mixed greens

1. For the dressing: Combine all the ingredients in a small bowl and whisk until well combined. Set aside.
2. Trim the ends from each beet. Place in a small pot of water and boil for 10-15 minutes. Remove from the water and allow to cool before peeling and slicing. Set aside.
3. Trim the ends from the asparagus and cut into 1-inch pieces. Bring a small pot of water to boil and fill a medium bowl with ice and cold water. Add the asparagus pieces and boil for about 3 minutes, until bright green. Remove from the hot water and throw into the ice bowl for 20 seconds. Remove from the water and set aside.
4. Place the mixed greens in a large salad bowl and top with the beets, asparagus, apple and celery. Drizzle with the dressing and serve.

Nutritional Analysis: 134 calories, 9g fat, 131mg sodium, 10g carbohydrate, 4g fiber, and 4g protein


Christine Kozachuk, Fitness Expert
www.christinekozachuk.com

Choose Your Hard-Fitness

I know why you've been reluctant to jump on the fitness bandwagon, and I'm not blaming you for it.
Because fitness is hard.


Want to know just how hard? Here's a glimpse into the Fit Life:


Fit Life Truth #1: Exercise Counts Lace up your shoes and hit the gym instead of getting extra sleep, watching TV or doing whatever else it is that you'd rather be doing. Do this 3-5 times each for 30-60 minutes.


Fit Life Truth #2: Nutrition Counts Choose your meals based on the nutritional makeup rather than following your taste buds. Limit your intake of simple carbohydrates and get lots of protein and fiber in each meal.


Fit Life Truth #3: No Room For Junk Turn down your favorite junk foods –even when you really, really want it. Cut simple sugars and harmful, processed fats out of your diet completely.


Fit Life Truth #4: Push Harder Push your body to be stronger, faster and better during each workout. Don't simply go through the motions in your routine – consistently challenge your muscles to do more each day.


Fit Life Truth #5: Calories Count Limit your total calories to within an appropriate range for your size and goals. Remember, even healthy calories can add up to weight gain when you're not careful.
That's just the basics on what it takes to enjoy a fit and healthy body. Pretty hard, right? Now let's take a look at with the NOT-Fit life looks like...


NOT-Fit Life Truth #1: Be Sedentary Spend your spare time being as sedentary as possible. The less that you use your muscles, the more aches, pains and mobility limitations you'll experience. Oh, and if you're consuming more calories than your natural metabolism burns then you'll steadily gain weight.


NOT-Fit Life Truth #2: Eat For Taste Eat whatever sounds and tastes good. The human palate is naturally drawn to items that are high in sugar, salt and fat. Your eat-whatever-diet will be filled with these fattening foods and will be lacking in protein and fiber. You'll find your weight increases, and your energy levels plummet, accordingly.


NOT-Fit Life Truth #3: Just Say Yes To your favorite junk food, that is. As I mentioned above, your favorite foods are likely high in sugar, salt and fat. Or, more likely, your faves are high in all three! Your indulgent eating is going to raise the number on your scale higher, and higher, and higher.


NOT-Fit Life Truth #4: Get Comfortable Your goal is to be comfy. This means use as little muscular strength as you can on a daily basis. When you don't use your muscles they begin to atrophy (shrink!), leaving you with less lean tissue. Since lean tissue raises your metabolism, a drop in lean tissue means you'll be burning fewer calories at rest than ever before.


NOT-Fit Life Truth #5: More Is Better There's no limit on how much you eat – in fact more is better. As a result you often feel sluggish from your overloaded digestive system. And your motivation to exercise and turn your NOT-Fit Life into a Fit Life gets dimmer and dimmer.


So which life is harder? The Fit Life? Or the NOT-Fit Life?


The truth is that both of these lifestyles are hard. Just depends on which hard you'd rather deal with.


The Fit Life's hard has to do with discipline, motivation and determination. It's about doing the right thing rather than the easy thing. Most of all, the Fit-Life is about constantly striving forward.
The NOT-Fit Life's hard has to do with excess fat, aches, pains and physical limitations. It's about avoiding doing the hard thing now and ending up with a body that's just plain hard to live in. Most of all, the NOT-Fit Life is about NOT taking action.


Which hard do you choose?


If you'd like the Fit Life then take action now by calling or emailing me today to get started on a fitness program that's going to be hard.


The best kind of hard.


Christine Kozachuk, Finess Expert
www.christinekozachuk.com