For Immediate Release:
BALANCE fitness
Contact: Mubarakah Ibrahim
363 Whalley Avenue
New Haven, CT 06511
(203)-624-9999
http://www.balanceCT.com
New Haven Residents Can Get Paid to Lose Weight
(New Haven, CT –December 10, 2008) Personal Trainer and owner of BALANCE fitness studio for women, knows a how to motivate people to lose weight. Sometimes motivating a client can take create means says Ibrahim who lost nearly 80lbs after her first pregnancy. Sometimes it’s an illness like high blood pressure or diabetes, or fitting into your wedding dress and sometimes it’s money.
The Connecticut Fitness Challenge (CFC) is a12 week weight loss between Saturday January 10, 2009 and Saturday April 4, 2008, for the residence of New Haven County to LOSE FAT and GAIN a healthy lifestyle. The Team of 3 people with the greatest percentage of weight loss and has the most compelling lifestyle transformation questionnaire will WIN $3,000 to split between team mates.
This challenge hopes to help CT residence develop healthy eating and exercises lifestyle changes that will not just get them to lose weight but decrease their chances of developing diabetes and other diseases. By requiring participants to see a health or fitness professional, it will get them to talk to their doctor about how their weight effects their health. And it also serves as a tangible reward for hard work and benefits research to fight and better treat diabetes. This is a not for profit effort by BALANCE fitness studio in which all the proceeds go to the American Diabetes Association.
Weight and Diabetes are two epidemic that’s directly linked to lifestyle choices. The prevalence of obesity among adults in Connecticut is 21.2% according to the CDC. That rates jumps by almost 5 points in New Haven County, where 25% of all adults are overweight or obese. In addition, according to the American Diabetes Association, there are 23.6 million children and adults in the United States, or 7.8% of the population, who have diabetes. While an estimated 17.9 million have been diagnosed with diabetes, unfortunately, 5.7 million people (or nearly one quarter) are unaware that they have the disease.
New Haven County residents are encouraged to take this opportunity to sign up on the website or come into BALANCE fitness studio for women in New Haven to sign up and weigh in.
For information: www.CTFitnessChallenge orContact: info@CTfitnessChallenge.com Phone: (203) 624-9999
Wednesday, December 10, 2008
“Learn from other people’s mistakes”
I am going to admit something that many people will be surprised at and some people may not believe. I am a personal trainer and I am NOT genetically gifted. When I demonstrate an exercise, Clients comment that I make exercises look easy when I do them. Yeah, despite my layers of lose clothes that I wear it’s no secret that I am fit. I will admit that I do generally have passion for exercise, a fascination for the way the human body works and an admiration for the potential human beings can achieve physically and mentally.
But the truth is I was not always this way. Okay my family is going to kill me but I am going to spill the beans. I figure since I went on Oprah and shared my life with Oprah and 33 Million people and few hundred thousand more who may be reading my webpage and blog won’t make much of a difference right.
Okay I am five out of six children and I am the ONLY one who exercises. In fact I don’t ever remember the words healthy, nutritious or exercise being spoken when I grew up. My mother didn’t even make me eat my vegetables. I am the lone voice in the woods when I give my sister lectures about health eating and exercise. And I have become sort of the family joke when I bring my “healthy” dish to the family pot luck. Despite this I understand how important it is for me to continue on my health and fitness journey every day. I want you to meet my inspiration. Someone I have never introduced before.
The woman third from the right is my mother, Atiyah. (the others are my sisters) My mother is my “Shero” in many ways. She is my foundation, my inspiration, and my motivation. Of all the lessons she taught me growing up, one of the most valuable was “learn from other people’s mistakes”. I have always taken that advice to heart and tried to live my life with that lesson in mind. So NO I do not want to smell the sour milk, I trust you when you say it’s sour.
My mother has diabetes. She has been insulin dependent diabetic for 25 years. She never really learned how to change her lifestyle to help treat her diabetes and today she suffers from every side effect there is, related to diabetes. Including heart disease, neuropathy, glaucoma. Many factor contribute to diabetes, like genetics ( both my maternal grandparents were insulin dependent diabetes for a large portion of their adult lives), and lifestyle choices.
Now that I am a fitness professional I understand what a significant impact lifestyle choices can make on diabetes. Genetics is just a piece of the puzzle and although there are all types of research on diabetes and its causes there is one thing we all know. The MOST significant factor in determining diabetes prevention and treatment is nutrition and exercise. That is why I am dedicating my New Years resolution in 2009 is to help as many people as I can to use nutrition and exercise to prevent and treat diabetes. I am so excited to announce that BALANCE fitness has joined with the American Diabetes Association to launch The CT Fitness C hallenge. A 12 week competition to get CT residence to incorporate healthier nutrition and exercise habits to lose weight and avoid the epidemic of diabetes and WIN $3000 in the process. I am so passionate about this cause that I am giving all the profit to American Diabetes Association. So not only will you do something good for yourself but you will help the American Diabetes Association do something good for diabetes research and treatment.
So why exercise to avoid diabetes. Wow, let me count the ways! Here is the biggest One!
Waist to hip ratio. Did you know the size of your waist determine if you will develop diabetes. Yes if your waist to Hip ratio high then you have a 70% chance of developing diabetes, high blood pressure or heart disease in the next 10 year. This risk is even more accurate that BMI for African American women who’s can develop those diseases in the next 7 years.
Lose weight, reduce your waist size and you will reduce your risk for diabetes. It’s that simple. http://www.ctfitnesschallenge.com/
But the truth is I was not always this way. Okay my family is going to kill me but I am going to spill the beans. I figure since I went on Oprah and shared my life with Oprah and 33 Million people and few hundred thousand more who may be reading my webpage and blog won’t make much of a difference right.
Okay I am five out of six children and I am the ONLY one who exercises. In fact I don’t ever remember the words healthy, nutritious or exercise being spoken when I grew up. My mother didn’t even make me eat my vegetables. I am the lone voice in the woods when I give my sister lectures about health eating and exercise. And I have become sort of the family joke when I bring my “healthy” dish to the family pot luck. Despite this I understand how important it is for me to continue on my health and fitness journey every day. I want you to meet my inspiration. Someone I have never introduced before.
The woman third from the right is my mother, Atiyah. (the others are my sisters) My mother is my “Shero” in many ways. She is my foundation, my inspiration, and my motivation. Of all the lessons she taught me growing up, one of the most valuable was “learn from other people’s mistakes”. I have always taken that advice to heart and tried to live my life with that lesson in mind. So NO I do not want to smell the sour milk, I trust you when you say it’s sour.My mother has diabetes. She has been insulin dependent diabetic for 25 years. She never really learned how to change her lifestyle to help treat her diabetes and today she suffers from every side effect there is, related to diabetes. Including heart disease, neuropathy, glaucoma. Many factor contribute to diabetes, like genetics ( both my maternal grandparents were insulin dependent diabetes for a large portion of their adult lives), and lifestyle choices.
Now that I am a fitness professional I understand what a significant impact lifestyle choices can make on diabetes. Genetics is just a piece of the puzzle and although there are all types of research on diabetes and its causes there is one thing we all know. The MOST significant factor in determining diabetes prevention and treatment is nutrition and exercise. That is why I am dedicating my New Years resolution in 2009 is to help as many people as I can to use nutrition and exercise to prevent and treat diabetes. I am so excited to announce that BALANCE fitness has joined with the American Diabetes Association to launch The CT Fitness C hallenge. A 12 week competition to get CT residence to incorporate healthier nutrition and exercise habits to lose weight and avoid the epidemic of diabetes and WIN $3000 in the process. I am so passionate about this cause that I am giving all the profit to American Diabetes Association. So not only will you do something good for yourself but you will help the American Diabetes Association do something good for diabetes research and treatment.
So why exercise to avoid diabetes. Wow, let me count the ways! Here is the biggest One!
Waist to hip ratio. Did you know the size of your waist determine if you will develop diabetes. Yes if your waist to Hip ratio high then you have a 70% chance of developing diabetes, high blood pressure or heart disease in the next 10 year. This risk is even more accurate that BMI for African American women who’s can develop those diseases in the next 7 years.
Lose weight, reduce your waist size and you will reduce your risk for diabetes. It’s that simple. http://www.ctfitnesschallenge.com/
Saturday, October 11, 2008
Holiday Survival Guide Part 1: “How to leave the table and NOT look like the turkey”
Holiday Survival Guide Part 1
“How to leave the table and NOT look like the turkey”
The holidays are here and from now to January, you'll be on the endless merry-go-round of parties, shopping and, of course, eating. With the combination of high calorie foods everywhere and less time to exercise, no wonder the average person gains 7-12 pounds between Halloween and New Year's. If you are planning on enjoying the holiday festivities and still fitting into your holiday dress then this workshop is a MUST.
“How to leave the table and NOT look like the turkey”
The holidays are here and from now to January, you'll be on the endless merry-go-round of parties, shopping and, of course, eating. With the combination of high calorie foods everywhere and less time to exercise, no wonder the average person gains 7-12 pounds between Halloween and New Year's. If you are planning on enjoying the holiday festivities and still fitting into your holiday dress then this workshop is a MUST.
You'll learn:
· how to enjoy your favorite foods without gaining weight
· how to eat healthy in spite of and despite of the abundance of food
· how to resist temptation at social gatherings
· how to actually lose weight when everyone else is gaining
· how to exercise more efficiently so you can spend LESS time in the gym
This workshop is jam-packed with so much information we had to break it into a 2 part series
Presenter: Mubarakah Ibrahim, CPT
Certified Personal Trainer and Owner of BALANCE fitness Studio for women.
When: (Part 1) Tuesday, November 11, 2008 What Time: 7:pm-8:pm
When: (Part 2)Tuesday, December 9, 2008 What Time: 7:pm-8:pm
Where: BALANCE fitness Studio for Women 363 Whalley Avenue, New Haven CT
How Much: $10 or $15 for the2 part series
How to Register: www.balanceCT.com or call (203)-624-9999
“Workshops for Women” is a monthly service of BALANCE fitness and are open to the public. Workshop topics include: Weight Management, Nutrition, Injury Prevention and Treatment Through Exercise specifically geared towards helping women and girls live healthier, happier lives.
BALANCE fitness Studio for Women
363 Whalley Ave New Haven CT
In the plaza with Edge of The Woods Food Store www.BalanceCT.com (203)-624-9999
Sunday, September 7, 2008
Exercise RX: “Bad Back”: Developing a Strong & Healthy Back
Exercise RX: “Bad Back”
Developing a Strong & Healthy Back
Back injuries occur and re-occur more than any other workplace injury - they are three times more expensive to treat and the toll in lost work time is staggering. Come and learn the things that you can do during and outside of workout sessions to maintain a healthy and strong back.
· 80% of our population will suffer with back pain at some point in their lives! And this 80% does not exclude those of us who exercise!
· The majority of people who report back injury claims are under 35 years old - Back injury is not reserved for just our older populations
· 25 percent of time-loss claims due to work accidents are for back injuries
· The average time-loss from work due to a back injury at work is 3 weeks
· 50 percent of employees who miss more than 6 months of work for a back injury will never return to their previous employment on a regular, full-time basis
· Recurrence rates range from 60 percent to 85 percent
Presenter: Joyanna SanMarco, CPT
Certified Personal Trainer and Physical Therapy Intern
When: Tuesday, October 7, 2008 What Time: 7:pm-8:pm
Where: BALANCE fitness Studio for Women 363 Whalley Avenue, New Haven CT
How Much: $10 How to Register: www.balanceCT.com or call (203)-624-9999
“Workshops for Women” is a monthly service of BALANCE fitness and are open to the public. Workshop topics include: Weight Management, Nutrition, Injury Prevention and Treatment Through Exercise specifically geared towards helping women and girls live healthier, happier lives.
BALANCE fitness Studio for Women
363 Whalley Ave New Haven CT
In the plaza with Edge of The Woods Food Store www.BalanceCT.com (203)-624-9999
Wednesday, August 13, 2008
Omega 3 fatty acids in fish oil better fat metabolism
I am constantly on a search for nutritional components to enhance our body's ability to function at it's it's most efficient state. Nutrition plays such a HUGE part in the way we feel mentally, emotionally and physically. "Potatoes Not Prozac - by Kathleen Desmaisons"
is a wonderful example how food can be our medicine or our poison.
Recently my research have brought me across Fish Oil and it's benefit on metabolism, heart disease and inflammatory conditions such as arthritis. articles like the on below by Ben Wasserman is another testament on how proper nutrients can give us the ability to enhance what our body naturally does. Read on and if you have any personal experience with the benefits of fish oil please leave a comment.
"Let your food be your medicine, and your medicine be your food" - Hippocrates
Omega 3 fatty acids in fish oil better fat metabolism
By Ben Wasserman
MONDAY DEC 24, 2007 (Foodconsumer.org) -- Omega-3 rich fish oil could help boost fat metabolism and reduce weight gain in mice at least, according to a Japanese study published in this month's issue of Journal of Nutrition.
Takuya Mori at the Biological Science Laboratories, Kao Corporation, Tochigi and colleagues found mice fed a high fat diet and supplemented with eight-percent fish oil gained less weight and metabolized more fat than others on a diet without fish oil supplemented.
In the study, the obesity-prone mice were fed a diet with 30 percent of the total calories from fat for five months. One group of mice was supplemented with fish oil while the other was not.
The researchers found in fish oil supplemented mice that higher levels of lipid metabolism related genes which are responsible for enzymes such as carnitine palmitoyltransferase 1a, cytochrome P450 4A10, and malic enzyme.
Additionally, fish oil was found to boost the activity of enzymes related to metabolism. For instance, enzymes participating in fatty acid beta-oxidation, omega-oxidation and malic had higher activity in the group on fish oil than the controls.
In May, Australian researchers published a study in American Journal of Clinical Nutrition to report that fish oil supplements along with exercise caused reductions in fat mass by about 1.5 kg.
The Australian study involved 75 overweight adults age 25 to 65. The subjects were assigned 260 mg of docosahexaenoic acid (DHA) and 60 mg of eicosapentaenoic acid (EPA) daily. Both fatty acids are common in fish oil.
The study subjects experienced a 14 percent decrease in blood triacylglycerols and a 10 percent increase in plasma HDL cholesterol compared to the levels at baseline.
Still another study by the University of Georgia researchers showed use of omega-3 fatty acid DHA led to a decrease in the accumulation of fat in the preadipocytes in a dose-dependent manner. The study appears in the Journal of Nutrition, Vol. 136, pp. 2965-2969.
A scientist affiliated with foodconsuemr.org suggested that omega-3 fatty acids may reduce the adverse impact of saturated and trans-fat, which would otherwise cause adverse effects on cellular physiology. Studies have showed saturated and trans fat are one of the causes for type-2 diabetes, suggesting that use of omega-3 fatty acids may alleviate the condition.
Source:
Journal of Nutrition, December 2007, Volume 137, 2629-2634
"Dietary Fish Oil Upregulates Intestinal Lipid Metabolism and Reduces Body Weight Gain in C57BL/6J Mice" Takuya Mori, H. Kondo, T. Hase, I. Tokimitsu, T. Murase
Thursday, August 7, 2008
Outsmart Your Fat Cells: How to eat, move and become fat burning furnace
Outsmart Your Fat Cells
How to eat, move and become fat burning furnace
Are you tired of all the fat loss gimmicks and diets? Are you still confused about which programs provide optimal fat burning? This workshop will clear up the confusion and dispel any existing myths. You will learn how to exercise to maximize fat loss, which foods to eat and when, and how the psychology and physiology of fat loss work together to determine the success of a fat reduction program. You will walk away with a number of tools to help you achieve the physique and fitness you've always dreamed of.
Presenter: Mubarakah Ibrahim, CPT
Certified Personal Trainer and Owner of BALANCE fitness Studio for women.
When: Tuesday, September 9, 2008 What Time: 7:pm-8:pm
Where: BALANCE fitness Studio for Women 363 Whalley Avenue, New Haven CT
How Much: $10 How to Register: www.balanceCT.com or call (203)-624-9999
“Workshops for Women” is a monthly service of BALANCE fitness and are open to the public. Workshop topics include: Weight Management, Nutrition, Injury Prevention and Treatment Through Exercise specifically geared towards helping women and girls live healthier, happier lives.
BALANCE fitness Studio for Women
363 Whalley Ave New Haven CT
In the plaza with Edge of The Woods Food Store www.BalanceCT.com (203)-624-9999
Tuesday, August 5, 2008
BALANCE fitness Newsletter (2 year old seeks personal trainer)
Do Your Kids Exercise?
A recent study from the University of Washington showed that more and more 2-year olds are regularly watching television. This sets the stage for a sedentary life with an increased risk for obesity and heart disease. Now that last statement wasn't from the study - that was my own prediction.But really, the statistics don't lie – a study done at Johns Hopkins concluded that a child's weight increases with the number of hours they spend in front of the television each day. Are you cringing yet? What parent hasn't popped in a DVD to occupy the kids for a few hours? And what about your child's diet? How often do you find yourself in the drive thru line ordering another cheeseburger and fries?Childhood obesity is now described as an epidemic. It puts your child's health at risk, and makes them more susceptible to problems involving their cardiovascular systems, endocrine systems, and even their mental health. Type 2 diabetes mellitus, depression, and low self-esteem are just the tip of the iceberg when it comes to the problems looming over the heads of overweight children. I'm not telling you anything that you don't already know. It doesn't take a study done at Johns Hopkins to discover that kids today are putting on weight in ways that we never did - you just have to open your eyes to notice.The ‘why' is simple. It goes back to the basic equation for weight gain: energy in versus energy out. Kids eat too much and do too little. But I have to ask... are you setting a good example by your eating habits? This may be a painful question to want to answer – but the truth sometimes hurts (and is good for us). Maybe you've noticed that your child has begun to put on a little extra weight - what do you do about it? No matter what age your child is - weight is a sensitive issue. What do your kids eat?Think about your child's diet. Do they eat three balanced meals a day? Do they eat at least 5 servings of fruits and vegetables a day? Are they limited in their servings of fried, processed, and sugary foods? Maybe you aren't sure what your kids are eating. Do some investigation by observing and talking to them about what they eat. Identify the foods your kids are eating that are rich in calories but lacking in nutritional value. Examples: candy, fast food, chips, cookies, soda pop, and pizza. Replace these foods with fresh nutrient dense foods such as vegetables, fruits, whole grains, lean meats and low fat dairy. How much activity do your kids get?Computers, video games, and satellite T.V. are our children's latest and greatest toys. Who has time to play outside when you are about to beat the hardest level, or your favorite show is about to start? Our kids participate in less physical activity and are more sedentary than any generation before. Do you know how much physical activity your kids get each day? Some parents may think that kids are getting an hour of P.E. each day, only to find out that the school has dropped its P.E. classes. A great way to encourage activity is to limit the time your children spend on sedentary activities, such as T.V and video games. Sign your kids up on a local sports team so that they can run and be active with other kids. Take the whole family to the park on a weekend instead of gathering in front of the T.V. Monkey see monkey doThis issue really boils down to one factor: Parental Example. Your kids watch what you do even when you wish they wouldn't, and this is certainly true when it comes to diet and exercise. Do you model good eating habits, or do your kids see you indulge? Do you exercise regularly, or do your kids see you on the couch in front of the television all weekend?As a parent, it is your unique responsibility to teach your children the habits that lead to good health. Since you know that obese children have a greater chance of remaining obese into adulthood, thus greatly increasing the likelihood of serious health problems, this isn't a responsibility that you take lightly. If your eating habits and activity level have slipped it may be time for you to turn things around. It's never too late to set a positive example for your kids – the key is to act now. Contact me today to get started on a program that will transform your body and renew your lifestyle. There's nothing better for motivation than dropping a few sizes!
All In Good Time
So you're ready to start a healthy diet. The first time you bite into a protein bar instead of a cookie your taste buds may protest, but hang on! Give yourself time to adjust to your new healthy lifestyle and the new foods that you will discover. It won’t take long for your taste buds to adjust and for your waist to shrink.
Turkey Spaghetti Sauce
This spaghetti sauce is delicious and packed with protein. For an even healthier option, serve the sauce over cooked spaghetti squash or steamed broccoli. Servings: 6Here's what you need...
1 pound uncooked turkey tenderloin, cubed
1 medium green pepper, cut into 3/4-in. pieces
1 medium onion, cut into wedges
2/3 cup sliced fresh mushrooms
1 tablespoon canola oil
1 jar (15-1/2 ounces) meatless spaghetti sauce
1 cup sliced turkey pepperoni, halved
1/2 cup dry red wine or chicken broth
1 tablespoon tomato paste
10 ounces uncooked vermicelli
In a Dutch oven or large kettle, sauté the turkey, green peppers, onion and mushrooms in oil until vegetables are tender. Stir in spaghetti sauce, pepperoni, wine or broth and tomato paste. Bring to a boil.
Reduce heat; cover and simmer for 45 minutes. Uncover; simmer 15 – 20 minutes longer or until thickened. Meanwhile, cook vermicelli according to package directions; drain. Serve with sauce.
Nutritional Analysis: One serving equals: 321 calories, 5g fat, 40g carbohydrate, 4g fiber, and 28g protein.
Share the fitness truth...Forward this newsletter to your friends, family, and coworkers by using the refer a friend link below.
Forward This Newsletter - Refer a Friend
Refer a Friend - Click Here
Mubarakah Ibrahim
BALANCE fitness Studio
Email Me
My Site
(203)-624-9999
Click Here For More Information . . .
Your Fitness Solutions
BALANCE fitness Studio
Outdoor Fitness Boot Camp
Indoor Boot Camp Class
Our Blog
Email: info@balanceCT.comPhone: (203)-624-9999 Web: http://www.balanceCT.com
A recent study from the University of Washington showed that more and more 2-year olds are regularly watching television. This sets the stage for a sedentary life with an increased risk for obesity and heart disease. Now that last statement wasn't from the study - that was my own prediction.But really, the statistics don't lie – a study done at Johns Hopkins concluded that a child's weight increases with the number of hours they spend in front of the television each day. Are you cringing yet? What parent hasn't popped in a DVD to occupy the kids for a few hours? And what about your child's diet? How often do you find yourself in the drive thru line ordering another cheeseburger and fries?Childhood obesity is now described as an epidemic. It puts your child's health at risk, and makes them more susceptible to problems involving their cardiovascular systems, endocrine systems, and even their mental health. Type 2 diabetes mellitus, depression, and low self-esteem are just the tip of the iceberg when it comes to the problems looming over the heads of overweight children. I'm not telling you anything that you don't already know. It doesn't take a study done at Johns Hopkins to discover that kids today are putting on weight in ways that we never did - you just have to open your eyes to notice.The ‘why' is simple. It goes back to the basic equation for weight gain: energy in versus energy out. Kids eat too much and do too little. But I have to ask... are you setting a good example by your eating habits? This may be a painful question to want to answer – but the truth sometimes hurts (and is good for us). Maybe you've noticed that your child has begun to put on a little extra weight - what do you do about it? No matter what age your child is - weight is a sensitive issue. What do your kids eat?Think about your child's diet. Do they eat three balanced meals a day? Do they eat at least 5 servings of fruits and vegetables a day? Are they limited in their servings of fried, processed, and sugary foods? Maybe you aren't sure what your kids are eating. Do some investigation by observing and talking to them about what they eat. Identify the foods your kids are eating that are rich in calories but lacking in nutritional value. Examples: candy, fast food, chips, cookies, soda pop, and pizza. Replace these foods with fresh nutrient dense foods such as vegetables, fruits, whole grains, lean meats and low fat dairy. How much activity do your kids get?Computers, video games, and satellite T.V. are our children's latest and greatest toys. Who has time to play outside when you are about to beat the hardest level, or your favorite show is about to start? Our kids participate in less physical activity and are more sedentary than any generation before. Do you know how much physical activity your kids get each day? Some parents may think that kids are getting an hour of P.E. each day, only to find out that the school has dropped its P.E. classes. A great way to encourage activity is to limit the time your children spend on sedentary activities, such as T.V and video games. Sign your kids up on a local sports team so that they can run and be active with other kids. Take the whole family to the park on a weekend instead of gathering in front of the T.V. Monkey see monkey doThis issue really boils down to one factor: Parental Example. Your kids watch what you do even when you wish they wouldn't, and this is certainly true when it comes to diet and exercise. Do you model good eating habits, or do your kids see you indulge? Do you exercise regularly, or do your kids see you on the couch in front of the television all weekend?As a parent, it is your unique responsibility to teach your children the habits that lead to good health. Since you know that obese children have a greater chance of remaining obese into adulthood, thus greatly increasing the likelihood of serious health problems, this isn't a responsibility that you take lightly. If your eating habits and activity level have slipped it may be time for you to turn things around. It's never too late to set a positive example for your kids – the key is to act now. Contact me today to get started on a program that will transform your body and renew your lifestyle. There's nothing better for motivation than dropping a few sizes!
All In Good Time
So you're ready to start a healthy diet. The first time you bite into a protein bar instead of a cookie your taste buds may protest, but hang on! Give yourself time to adjust to your new healthy lifestyle and the new foods that you will discover. It won’t take long for your taste buds to adjust and for your waist to shrink.
Turkey Spaghetti Sauce
This spaghetti sauce is delicious and packed with protein. For an even healthier option, serve the sauce over cooked spaghetti squash or steamed broccoli. Servings: 6Here's what you need...
1 pound uncooked turkey tenderloin, cubed
1 medium green pepper, cut into 3/4-in. pieces
1 medium onion, cut into wedges
2/3 cup sliced fresh mushrooms
1 tablespoon canola oil
1 jar (15-1/2 ounces) meatless spaghetti sauce
1 cup sliced turkey pepperoni, halved
1/2 cup dry red wine or chicken broth
1 tablespoon tomato paste
10 ounces uncooked vermicelli
In a Dutch oven or large kettle, sauté the turkey, green peppers, onion and mushrooms in oil until vegetables are tender. Stir in spaghetti sauce, pepperoni, wine or broth and tomato paste. Bring to a boil.
Reduce heat; cover and simmer for 45 minutes. Uncover; simmer 15 – 20 minutes longer or until thickened. Meanwhile, cook vermicelli according to package directions; drain. Serve with sauce.
Nutritional Analysis: One serving equals: 321 calories, 5g fat, 40g carbohydrate, 4g fiber, and 28g protein.
Share the fitness truth...Forward this newsletter to your friends, family, and coworkers by using the refer a friend link below.
Forward This Newsletter - Refer a Friend
Refer a Friend - Click Here
Mubarakah Ibrahim
BALANCE fitness Studio
Email Me
My Site
(203)-624-9999
Click Here For More Information . . .
Your Fitness Solutions
BALANCE fitness Studio
Outdoor Fitness Boot Camp
Indoor Boot Camp Class
Our Blog
Email: info@balanceCT.comPhone: (203)-624-9999 Web: http://www.balanceCT.com
BALANCE fitness Newsletter (Quit doing Crunches)
Who Else Wants the Secret to Great Abs?
It never fails. As spring approaches people start thinking about getting in shape for summer. And every year the number one thing I'm asked is "How can I get great abs?" You've probably pondered that question at some time or another and you're likely frustrated with your waistline. Maybe you've given up on your abs after doing dozens of crunches only to see zero results. I don't blame you. Forget everything you've heard about how to sculpt your abs. Crunches simply won't give you a six pack. You see, to do crunches with the hope that it will turn your midsection into a washboard is to operate under one of the most widely held fitness myths. I'm talking about spot reducing. Simply put, training one area of your body will not specifically burn fat from that area. You've probably heard that spot reducing is a myth, but most people still train as if it is true. Doing crunches will not magically make your waist shrink, it will not cause your muffin top to disappear, and it will not give you washboard abs. Only a drop in body fat will do that for you.So what is the secret to great abs? Instead of endless crunches, the secret is a winning combination of fat burning cardio, resistance training, and proper eating. It is absolutely possible for you to dramatically shape up your waistline before summer hits this year. Yes, Y-O-U. Weight loss is not reserved only for the people you've seen on the Biggest Loser or on diet pill infomercials. You can do it too.Answer the following two questions to see how your routine measures up:How often do you exercise? If your answer was anything less than 4 times a week, then that's the first thing getting between you and streamline abs. How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this?I'm sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn't a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right. Cardio exercise is all about maintaining an effective level of intensity. This doesn't mean that you should be out of breath or gasping for air. It does mean that you need to push yourself. Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again the key here is to find the right intensity and to keep each muscle group guessing.What kind of shape is your diet in? Diet is a big stumbling block for most people-especially as it relates to their midsection. Here's a fact: If your diet is out of control then your abs will be too. You can't trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.
Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation-feel free to recruit me to help out with this part. Together we'll chart improvements for your diet and adjust your calories for maximum results.
Just say "No" to junk food. While this may seem obvious, your definition of "junk food" may need an alteration. Refined sugar is one of the biggest culprits in the junk food world-it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.
Eat more frequently. The key here is to never let your metabolism "crash" by going hours without eating. One of the biggest mistakes you can make is to skip breakfast-as this is the meal that 'breaks the fast' that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself. You should now understand why you are better off not wasting time on crunches-while it is important to exercise your abs a couple of times a week, you won't expect fat to fall of that area after 100's of crunches. Do you want to flatten and sculpt your waist in time for summer this year? All you have to do is decide that you really want it. Commit to yourself-you deserve it. See me for fat blasting workouts that deliver results. Together we will get you on a program that will melt the fat off your abs, exposing shape and definition-just in time for summer. Call or email me today for a no obligation consultation.
Back to Basics
Losing weight may seem anything but simple. With all of the trendy diet plans and new workout fads-it is easy to become confused. The good news is that the basics of weight loss have not changed over the years. It all boils down to Calories In versus Calories Out. Too many Calories In, and you will gain weight. Extra Calories Out and you will lose it. Keep in mind that 3,500 calories equals one pound and every single calorie counts!
Fiesta Breakfast Taco
This delicious dish is made with egg whites and sautéed vegetables and makes a wonderful light breakfast. Enjoy with salsa for an added kick. Servings: 2Here's what you need...
1/4 cup onion, chopped
1 medium green bell pepper, chopped
1 teaspoon minced garlic
1 medium tomato, chopped
3/4 cup egg whites (about 4 large egg whites)
2 wheat tortillas
1/4 of a small avocado
A dash of Paprika
A dash of Garlic salt
Spray a medium frying pan with cooking spray. Sauté the onion, bell pepper and garlic until soft. Add the tomato and egg whites. Cook until the egg whites have set.
Divide the egg and veggie mixture between the tortillas and fold like a taco.
Slice the avocado and sprinkle it with paprika and garlic salt. Arrange the avocado on each taco and serve. Nutritional Analysis: One serving equals: 243 calories, 5g fat, 35g carbohydrate, 6g fiber, and 15g protein.
Tell your friend, family members, or co-workers about my bi-monthly Get Fit Newsletter? Forward this issue to them by using the 'Refer a Friend' link below!
Forward This Newsletter - Refer a Friend
Refer a Friend - Click Here
Mubarakah Ibrahim
BALANCE fitness Studio
Email Me
My Site
(203)-624-9999
Your Fitness Solutions
BALANCE fitness Studio
Outdoor Fitness Boot Camp
Indoor Boot Camp Class
Our Blog
Email: info@balanceCT.comPhone: (203)-624-9999 Web: http://www.balanceCT.com
It never fails. As spring approaches people start thinking about getting in shape for summer. And every year the number one thing I'm asked is "How can I get great abs?" You've probably pondered that question at some time or another and you're likely frustrated with your waistline. Maybe you've given up on your abs after doing dozens of crunches only to see zero results. I don't blame you. Forget everything you've heard about how to sculpt your abs. Crunches simply won't give you a six pack. You see, to do crunches with the hope that it will turn your midsection into a washboard is to operate under one of the most widely held fitness myths. I'm talking about spot reducing. Simply put, training one area of your body will not specifically burn fat from that area. You've probably heard that spot reducing is a myth, but most people still train as if it is true. Doing crunches will not magically make your waist shrink, it will not cause your muffin top to disappear, and it will not give you washboard abs. Only a drop in body fat will do that for you.So what is the secret to great abs? Instead of endless crunches, the secret is a winning combination of fat burning cardio, resistance training, and proper eating. It is absolutely possible for you to dramatically shape up your waistline before summer hits this year. Yes, Y-O-U. Weight loss is not reserved only for the people you've seen on the Biggest Loser or on diet pill infomercials. You can do it too.Answer the following two questions to see how your routine measures up:How often do you exercise? If your answer was anything less than 4 times a week, then that's the first thing getting between you and streamline abs. How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this?I'm sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn't a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right. Cardio exercise is all about maintaining an effective level of intensity. This doesn't mean that you should be out of breath or gasping for air. It does mean that you need to push yourself. Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again the key here is to find the right intensity and to keep each muscle group guessing.What kind of shape is your diet in? Diet is a big stumbling block for most people-especially as it relates to their midsection. Here's a fact: If your diet is out of control then your abs will be too. You can't trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.
Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation-feel free to recruit me to help out with this part. Together we'll chart improvements for your diet and adjust your calories for maximum results.
Just say "No" to junk food. While this may seem obvious, your definition of "junk food" may need an alteration. Refined sugar is one of the biggest culprits in the junk food world-it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.
Eat more frequently. The key here is to never let your metabolism "crash" by going hours without eating. One of the biggest mistakes you can make is to skip breakfast-as this is the meal that 'breaks the fast' that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself. You should now understand why you are better off not wasting time on crunches-while it is important to exercise your abs a couple of times a week, you won't expect fat to fall of that area after 100's of crunches. Do you want to flatten and sculpt your waist in time for summer this year? All you have to do is decide that you really want it. Commit to yourself-you deserve it. See me for fat blasting workouts that deliver results. Together we will get you on a program that will melt the fat off your abs, exposing shape and definition-just in time for summer. Call or email me today for a no obligation consultation.
Back to Basics
Losing weight may seem anything but simple. With all of the trendy diet plans and new workout fads-it is easy to become confused. The good news is that the basics of weight loss have not changed over the years. It all boils down to Calories In versus Calories Out. Too many Calories In, and you will gain weight. Extra Calories Out and you will lose it. Keep in mind that 3,500 calories equals one pound and every single calorie counts!
Fiesta Breakfast Taco
This delicious dish is made with egg whites and sautéed vegetables and makes a wonderful light breakfast. Enjoy with salsa for an added kick. Servings: 2Here's what you need...
1/4 cup onion, chopped
1 medium green bell pepper, chopped
1 teaspoon minced garlic
1 medium tomato, chopped
3/4 cup egg whites (about 4 large egg whites)
2 wheat tortillas
1/4 of a small avocado
A dash of Paprika
A dash of Garlic salt
Spray a medium frying pan with cooking spray. Sauté the onion, bell pepper and garlic until soft. Add the tomato and egg whites. Cook until the egg whites have set.
Divide the egg and veggie mixture between the tortillas and fold like a taco.
Slice the avocado and sprinkle it with paprika and garlic salt. Arrange the avocado on each taco and serve. Nutritional Analysis: One serving equals: 243 calories, 5g fat, 35g carbohydrate, 6g fiber, and 15g protein.
Tell your friend, family members, or co-workers about my bi-monthly Get Fit Newsletter? Forward this issue to them by using the 'Refer a Friend' link below!
Forward This Newsletter - Refer a Friend
Refer a Friend - Click Here
Mubarakah Ibrahim
BALANCE fitness Studio
Email Me
My Site
(203)-624-9999
Your Fitness Solutions
BALANCE fitness Studio
Outdoor Fitness Boot Camp
Indoor Boot Camp Class
Our Blog
Email: info@balanceCT.comPhone: (203)-624-9999 Web: http://www.balanceCT.com
BALANCE fitness Newsletter (I Give Up)
The Action Taker in You
Spring is here and that means one thing - it's time for spring cleaning. The word alone conjures up the image of a garage too filled with junk to walk through, let alone park a car, and closets filled to capacity. When things get this out of hand it's easy to just give up. Why put your shoes on the rack when you'd have to climb over a stack of newspapers to reach it? It's easier to throw them down by the door. Why hang your coat up when the closet is a disaster area? It's easier to drop it over the back of a chair. What does this have to do with fitness and weight loss? It's actually a striking analogy for where many of my clients are before they find me. They've given up.Why eat a salad when you're thirty pounds overweight? It's easier to enjoy a heaping plate of pasta. Why go to the gym after work when it will just make you sore? It's easier to relax on the couch.Living life with unwanted excess weight is like allowing your garage to stay clogged with junk. It's a discouraging place to be. The good news is that you aren't stuck.In the same way that you take a weekend to roll up your sleeves and get that garage cleaned out, it's time to take a month or two (or more depending on where you are in relation to your goals) and drop down to your ideal weight.I know I'm making it sound easy, and when you approach it this way it is easy. Beware: There are two ways to approach weight loss, one will leave you discouraged and frustrated while the other will get you fit. Which approach do you use? Read on to find out...The Diet DabblerYou know this person. Every month they are trying out a new diet, one week they can't eat carbs and the next week they are only eating soup. They feel guilt about food and are unable to experience the results that they want.Exercise is equally as spotty and is done in bursts. One month they power walk on their lunch break, a few months later they try taking a class at the gym. Results aren't achieved and the programs are abandoned. Maybe you can relate. The entire problem with the Diet Dabbler mentality is their lack of consistency. The only thing consistent is that their frustration grows with every failed attempt and their weight continues to rise.The Action TakerYou also know this person. This is that guy or gal who buckled down and lost the weight with the use of a massive plan of action. They teamed up with a professional, they stuck with a diet plan and they exercised hard. And in a short time their body was transformed.Guess what? Now that Action Taker is in maintenance mode-the best place to be. They look great, they feel great, their cloths fit just right and they're loving every minute of it. Maybe you're thinking "I tried to lose the weight and it didn't work, so this won't work for me either." Forgive me for putting it bluntly, but you're wrong. Maybe you've dabbled with diets and exercise only to come away frustrated. I understand. Many of my clients have experienced that same frustration before they found me. Here's the bottom line: it's time to tap into your inner Action Taker, roll up your sleeves and do what it takes to drop down to your ideal weight.Get serious about your results and begin the last weight loss program that you'll ever do. Contact me today to get started on a program that will deliver results.Then you can kick your diet dabbling days to the curb.
It's Just a Number
We spend so much time worrying about getting the number on the scale to drop that it's easy to get discouraged when your weight loss slows for a time. When you workout hard and eat right your body gains muscle while losing fat-this isn't shown by the number on the scale. It's shown by inches lost, in the way your clothes fit better than ever, and in how you look and feel amazing.
Flax Meal Protein Cakes
Who doesn't love pancakes? Here's a recipe that you can enjoy guilt free. These pancakes are packed with protein and contain omega-3 fatty acid from the flax meal. Omega-3 fatty acids are not manufactured naturally in your body, and thus must come from your diet as they are essential for growth and development. Servings: 2
Here's what you need...
1 egg and 2 egg whites
2/3 cup nonfat cottage cheese
1/2 cup whole grain cornmeal
2 tablespoon whole wheat flour
1 teaspoon baking powder
1 tablespoon sugar
1/3 cup nonfat milk
2 tablespoon flax meal
1 teaspoon grated lemon peel
Sliced banana *optional*
Place all ingredients in a blender and blend until smooth.
Bake on a 350-degree griddle lightly greased with cooking spray. Serve with sliced banana.
Nutritional Analysis: One serving equals: 264 calories, 4g fat, 39g carbohydrate, 3g fiber, and 20g protein.
Share the fitness truth...Forward this newsletter to your friends, family, and coworkers by using the refer a friend link below. They'll thank you for it!
Forward This Newsletter - Refer a Friend
Spring is here and that means one thing - it's time for spring cleaning. The word alone conjures up the image of a garage too filled with junk to walk through, let alone park a car, and closets filled to capacity. When things get this out of hand it's easy to just give up. Why put your shoes on the rack when you'd have to climb over a stack of newspapers to reach it? It's easier to throw them down by the door. Why hang your coat up when the closet is a disaster area? It's easier to drop it over the back of a chair. What does this have to do with fitness and weight loss? It's actually a striking analogy for where many of my clients are before they find me. They've given up.Why eat a salad when you're thirty pounds overweight? It's easier to enjoy a heaping plate of pasta. Why go to the gym after work when it will just make you sore? It's easier to relax on the couch.Living life with unwanted excess weight is like allowing your garage to stay clogged with junk. It's a discouraging place to be. The good news is that you aren't stuck.In the same way that you take a weekend to roll up your sleeves and get that garage cleaned out, it's time to take a month or two (or more depending on where you are in relation to your goals) and drop down to your ideal weight.I know I'm making it sound easy, and when you approach it this way it is easy. Beware: There are two ways to approach weight loss, one will leave you discouraged and frustrated while the other will get you fit. Which approach do you use? Read on to find out...The Diet DabblerYou know this person. Every month they are trying out a new diet, one week they can't eat carbs and the next week they are only eating soup. They feel guilt about food and are unable to experience the results that they want.Exercise is equally as spotty and is done in bursts. One month they power walk on their lunch break, a few months later they try taking a class at the gym. Results aren't achieved and the programs are abandoned. Maybe you can relate. The entire problem with the Diet Dabbler mentality is their lack of consistency. The only thing consistent is that their frustration grows with every failed attempt and their weight continues to rise.The Action TakerYou also know this person. This is that guy or gal who buckled down and lost the weight with the use of a massive plan of action. They teamed up with a professional, they stuck with a diet plan and they exercised hard. And in a short time their body was transformed.Guess what? Now that Action Taker is in maintenance mode-the best place to be. They look great, they feel great, their cloths fit just right and they're loving every minute of it. Maybe you're thinking "I tried to lose the weight and it didn't work, so this won't work for me either." Forgive me for putting it bluntly, but you're wrong. Maybe you've dabbled with diets and exercise only to come away frustrated. I understand. Many of my clients have experienced that same frustration before they found me. Here's the bottom line: it's time to tap into your inner Action Taker, roll up your sleeves and do what it takes to drop down to your ideal weight.Get serious about your results and begin the last weight loss program that you'll ever do. Contact me today to get started on a program that will deliver results.Then you can kick your diet dabbling days to the curb.
It's Just a Number
We spend so much time worrying about getting the number on the scale to drop that it's easy to get discouraged when your weight loss slows for a time. When you workout hard and eat right your body gains muscle while losing fat-this isn't shown by the number on the scale. It's shown by inches lost, in the way your clothes fit better than ever, and in how you look and feel amazing.
Flax Meal Protein Cakes
Who doesn't love pancakes? Here's a recipe that you can enjoy guilt free. These pancakes are packed with protein and contain omega-3 fatty acid from the flax meal. Omega-3 fatty acids are not manufactured naturally in your body, and thus must come from your diet as they are essential for growth and development. Servings: 2
Here's what you need...
1 egg and 2 egg whites
2/3 cup nonfat cottage cheese
1/2 cup whole grain cornmeal
2 tablespoon whole wheat flour
1 teaspoon baking powder
1 tablespoon sugar
1/3 cup nonfat milk
2 tablespoon flax meal
1 teaspoon grated lemon peel
Sliced banana *optional*
Place all ingredients in a blender and blend until smooth.
Bake on a 350-degree griddle lightly greased with cooking spray. Serve with sliced banana.
Nutritional Analysis: One serving equals: 264 calories, 4g fat, 39g carbohydrate, 3g fiber, and 20g protein.
Share the fitness truth...Forward this newsletter to your friends, family, and coworkers by using the refer a friend link below. They'll thank you for it!
Forward This Newsletter - Refer a Friend
BALANCE fitness Newsletter (When will it be time?)
Why Aren’t You Motivated?
A good dose of motivation can change your life almost overnight.The best part of my job is seeing clients achieve amazing results. Whether they drop a few sizes, lose the baby weight, get off their blood pressure meds, or shrink their waist the excitement is always contagious. There really isn't a clear way to describe the euphoria that settles in once you've realized your fitness goal. You have to experience it. Though each successful client is unique with different goals one element unites them. They are all highly motivated. You see, I am in a unique position. I know how to get you (or anyone else who walks through my door) into great shape. I can coach you through a 50 pound weight loss. I can guide you to a healthier body. I can even train you into a toned athlete. But there is one catch. You'll need to be motivated. See, saying that you want to get into great shape isn't enough. You need motivation-and that's just half of the equation. The other part (and the most important) is ACTION. Nothing happens until you take action. You can want it, think about it, mull it over, ponder it, plan it, and then re-plan it. But nothing happens until you take action. While I may not know your story-it's probably safe to assume that you are dissatisfied with your body and know that you can improve your fitness level. You want to look better, to have more energy, to experience fewer aches and pains, and to enjoy sweet satisfaction as you achieve your goals once and for all. I know that all of my successful clients were once in your shoes. They wanted to change their bodies. They felt urgency. And then they did what most fail to do. They took action and contacted me. But there is more to it than that. They then committed to a program, put in the exercise, stuck to their diet and met their goals. There's nothing more gratifying than getting back into those jeans that now sit in the back of your closet. Those that take massive action get massive rewards. And those that simply talk about losing weight will continue to put weight on, pound after pound. I hate to put that way, but it's the truth. So what do you want?To drop 20 poundsTo feel youngerTo look better in your birthday suitHow bad do you want it? How much motivation do you have? Enough to take MASSIVE ACTION?The rewards are great IF you do.
The Art of Eating Mindfully
Do you ever find yourself snacking away without paying attention to how much you're eating? Maybe you're focused on a movie or the ball game. This is a sure-fire way to gain weight. When your goal is to drop pounds it is important to practice the art of eating mindfully. This means that when you eat you should stay tuned in to your level of satiety so that at the first sign of fullness you will stop.
Spring Salad
Crunchy snap peas and soy nuts pair up with soft tofu in this spring inspired salad. Best enjoyed as a light lunch, this salad will treat your taste buds while maintaining your waistline. Servings: 2
Here's what you need...
4 cups mixed greens
10 cherry tomatoes, halved
2/3 cup sugar snap peas
1/2 cup Light Firm Tofu
2 Tbl unsalted soy nuts
1 Tbl unsalted sunflower seeds
4 Tbl Newman's Own Lighten Up Low Fat Sesame Ginger Dressing
Combine the greens, tomatoes and peas, tofu, nuts and seeds in a medium bowl. Add the dressing, mix until fully combined.
Divide salad into two bowls and serve.
Nutritional Analysis: One serving equals: 184 calories, 6.5g fat, 19g carbohydrate, 14g fiber, and 18g protein.
Share this newsletter with your friends and family. Forward this issue to them by using the 'Refer a Friend' link below and I'll add them to my subscriber list. (of course they can unsubscribe anytime)
Forward This Newsletter - Refer a Friend
Refer a Friend - Click Here
Mubarakah Ibrahim
BALANCE fitness Studio
Email Me
My Site
(203)-624-9999
Your Fitness Solutions
Your Nutrition Solutions
Outdoor Fitness Boot Camp
Indoor Boot Camp Class
BALANCE fitness Studio
Email: info@balanceCT.comPhone: (203)-624-9999 Web: http://www.balanceCT.com
A good dose of motivation can change your life almost overnight.The best part of my job is seeing clients achieve amazing results. Whether they drop a few sizes, lose the baby weight, get off their blood pressure meds, or shrink their waist the excitement is always contagious. There really isn't a clear way to describe the euphoria that settles in once you've realized your fitness goal. You have to experience it. Though each successful client is unique with different goals one element unites them. They are all highly motivated. You see, I am in a unique position. I know how to get you (or anyone else who walks through my door) into great shape. I can coach you through a 50 pound weight loss. I can guide you to a healthier body. I can even train you into a toned athlete. But there is one catch. You'll need to be motivated. See, saying that you want to get into great shape isn't enough. You need motivation-and that's just half of the equation. The other part (and the most important) is ACTION. Nothing happens until you take action. You can want it, think about it, mull it over, ponder it, plan it, and then re-plan it. But nothing happens until you take action. While I may not know your story-it's probably safe to assume that you are dissatisfied with your body and know that you can improve your fitness level. You want to look better, to have more energy, to experience fewer aches and pains, and to enjoy sweet satisfaction as you achieve your goals once and for all. I know that all of my successful clients were once in your shoes. They wanted to change their bodies. They felt urgency. And then they did what most fail to do. They took action and contacted me. But there is more to it than that. They then committed to a program, put in the exercise, stuck to their diet and met their goals. There's nothing more gratifying than getting back into those jeans that now sit in the back of your closet. Those that take massive action get massive rewards. And those that simply talk about losing weight will continue to put weight on, pound after pound. I hate to put that way, but it's the truth. So what do you want?To drop 20 poundsTo feel youngerTo look better in your birthday suitHow bad do you want it? How much motivation do you have? Enough to take MASSIVE ACTION?The rewards are great IF you do.
The Art of Eating Mindfully
Do you ever find yourself snacking away without paying attention to how much you're eating? Maybe you're focused on a movie or the ball game. This is a sure-fire way to gain weight. When your goal is to drop pounds it is important to practice the art of eating mindfully. This means that when you eat you should stay tuned in to your level of satiety so that at the first sign of fullness you will stop.
Spring Salad
Crunchy snap peas and soy nuts pair up with soft tofu in this spring inspired salad. Best enjoyed as a light lunch, this salad will treat your taste buds while maintaining your waistline. Servings: 2
Here's what you need...
4 cups mixed greens
10 cherry tomatoes, halved
2/3 cup sugar snap peas
1/2 cup Light Firm Tofu
2 Tbl unsalted soy nuts
1 Tbl unsalted sunflower seeds
4 Tbl Newman's Own Lighten Up Low Fat Sesame Ginger Dressing
Combine the greens, tomatoes and peas, tofu, nuts and seeds in a medium bowl. Add the dressing, mix until fully combined.
Divide salad into two bowls and serve.
Nutritional Analysis: One serving equals: 184 calories, 6.5g fat, 19g carbohydrate, 14g fiber, and 18g protein.
Share this newsletter with your friends and family. Forward this issue to them by using the 'Refer a Friend' link below and I'll add them to my subscriber list. (of course they can unsubscribe anytime)
Forward This Newsletter - Refer a Friend
Refer a Friend - Click Here
Mubarakah Ibrahim
BALANCE fitness Studio
Email Me
My Site
(203)-624-9999
Your Fitness Solutions
Your Nutrition Solutions
Outdoor Fitness Boot Camp
Indoor Boot Camp Class
BALANCE fitness Studio
Email: info@balanceCT.comPhone: (203)-624-9999 Web: http://www.balanceCT.com
Why Fad Diets Don't Work
Why Fad Diets Don't Work
For more than 20 years the media has bombarded us with a perpetual diet craze. An avalanche of fad diets are announced one after another as breaking news while producing zero true results.
Sure, you may lose 5, 10 or even 20 pounds on a fad diet, but you'll gain it all back and then some. How can I be so confident that your results will be short lived? It's actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.
Fad diets saddle you with unreasonable calorie restrictions and some even cut out entire food groups just to produce that short lived drop in weight-a process that is actually harmful to your health. The fad diets also ignore one major component to shaping up: exercise.
You see, most fad diets operate on one age old premise: cut calories, cut calories, cut calories. By restricting the type and amount of food consumed the fad dieter usually sees an immediate drop in weight. If only it stopped there.
But it doesn't stop there. Life continues, and the fad dieter returns to their pre-diet eating habits-with one major difference in their body due to the sudden drop in pounds. Their calorie requirements have gotten smaller.
In practical terms this means that the dieter will begin gaining weight even though they are eating their normal pre-diet portions. And since exercise hasn't become a part of their routine, the unneeded calories will result in pounds gained. So what's a dieter to do? Find a brand new diet to follow-right? Wrong.
There is a way to drop pounds and firm your body, but you won't read about it in the next diet book or hear it on the news. The solution to your fad dieting nightmare is a lifestyle change.
Most people who are unhappy with their bodies are really only holding on to a few bad habits.
Here are the most prevalent unhealthy habits:
· The habit of inactivity. Failing to exercise on a consistent basis is one of the most destructive obstacles for your health and figure. (The key word here is consistent. If you aren't exercising at least 3-4 times each week then you own this habit.)
· The habit of overeating. Consuming calories in excess of your daily caloric needs is one of the main reasons that more adults are overweight today than ever before.
· The habit of empty calories. Filling your diet with foods that hold little to no nutritional value is a great way to expand your waist. (Hint: if a food item is made up of mainly sugar and/or fat consider it 'empty' calories.)
What can you do to facilitate a lifestyle change?
Get more fitness and fat loss tips, idea and strategies at Visit www.NewHavenBootCamp.com
For more than 20 years the media has bombarded us with a perpetual diet craze. An avalanche of fad diets are announced one after another as breaking news while producing zero true results.
Sure, you may lose 5, 10 or even 20 pounds on a fad diet, but you'll gain it all back and then some. How can I be so confident that your results will be short lived? It's actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.
Fad diets saddle you with unreasonable calorie restrictions and some even cut out entire food groups just to produce that short lived drop in weight-a process that is actually harmful to your health. The fad diets also ignore one major component to shaping up: exercise.
You see, most fad diets operate on one age old premise: cut calories, cut calories, cut calories. By restricting the type and amount of food consumed the fad dieter usually sees an immediate drop in weight. If only it stopped there.
But it doesn't stop there. Life continues, and the fad dieter returns to their pre-diet eating habits-with one major difference in their body due to the sudden drop in pounds. Their calorie requirements have gotten smaller.
In practical terms this means that the dieter will begin gaining weight even though they are eating their normal pre-diet portions. And since exercise hasn't become a part of their routine, the unneeded calories will result in pounds gained. So what's a dieter to do? Find a brand new diet to follow-right? Wrong.
There is a way to drop pounds and firm your body, but you won't read about it in the next diet book or hear it on the news. The solution to your fad dieting nightmare is a lifestyle change.
Most people who are unhappy with their bodies are really only holding on to a few bad habits.
Here are the most prevalent unhealthy habits:
· The habit of inactivity. Failing to exercise on a consistent basis is one of the most destructive obstacles for your health and figure. (The key word here is consistent. If you aren't exercising at least 3-4 times each week then you own this habit.)
· The habit of overeating. Consuming calories in excess of your daily caloric needs is one of the main reasons that more adults are overweight today than ever before.
· The habit of empty calories. Filling your diet with foods that hold little to no nutritional value is a great way to expand your waist. (Hint: if a food item is made up of mainly sugar and/or fat consider it 'empty' calories.)
What can you do to facilitate a lifestyle change?
Get more fitness and fat loss tips, idea and strategies at Visit www.NewHavenBootCamp.com
Testimonials"
Testimonials:
"After working with her for 6 weeks and improving my condition quite drastically (beyond what even my midwife had predicted) I began to discover some of my other goals. I wanted to "be fit" and have flat abs. As my goals have morphed, so has my training program; and we continue to work together as Mubarakah personally tailors each hour to meet my individual goals."...Rachel
"Having a trainer who is well trained and smart makes this work. Exercises are varied so as not to be boring, having someone sympathetic but insistent also works for me....Cindy
"More than the weight loss of losing 20lbs, I am more impressed with the fact I can get up and down off a chair without holding on. I only use my legs to get up now"....Lottie
"After working with her for 6 weeks and improving my condition quite drastically (beyond what even my midwife had predicted) I began to discover some of my other goals. I wanted to "be fit" and have flat abs. As my goals have morphed, so has my training program; and we continue to work together as Mubarakah personally tailors each hour to meet my individual goals."...Rachel
"Having a trainer who is well trained and smart makes this work. Exercises are varied so as not to be boring, having someone sympathetic but insistent also works for me....Cindy
"More than the weight loss of losing 20lbs, I am more impressed with the fact I can get up and down off a chair without holding on. I only use my legs to get up now"....Lottie
BALANCE fitness Newsletter (My epiphany)
Backward Fitness
As you can imagine, I hear a ton of excuses from people on why they don't exercise. Sometimes the reason is self inflicted: I don't have the time. Other times the reason is procrastination: I'm going to start as soon as tax season ends. And occasionally the reason is downright funny: The dog ate my gym shorts. I usually point out to these well meaning folks that, despite their reason, exercise is a very important activity that will dramatically improve their life. I bring up the health benefits and describe how many of their physical ailments would improve. I talk about how great they will feel dropping excess weight and rediscovering a slender figure. However, there was always an excuse that would get me.The devious excuse of 'being active': Oh, I don't need to exercise in a gym - I'm very active. I play tennis and hike in the summer and I ski in the winter. Well, they have a point, right? Tennis, hiking and skiing are all active sports that burn calories. Maybe they can be fit without doing any other exercise, especially if they are at a reasonable weight. Then I started to notice a trend. The 'active' people couldn't touch their toes in a simple flexibility test. The 'tennis players' couldn't jump rope for 60 seconds. The 'hikers' needed a week to recover from a one mile jog. The 'skiers' encountered injury after injury. And then it hit me.You don't become fit by simply being active. That's backward fitness. Only by being fit can you become more active. To become and maintain a level of fitness there is no replacement for a consistent exercise program. It's the only way. True fitness is when your body can do whatever you ask of it. This means having flexibility, strength and endurance. Do you exercise? Or are you fooling yourself with the excuse of 'being active'? How happy are you with your level of fitness? Are you able to meet all of the functional demands of life? Or do you find yourself opting out of experiences or situations that you know would be too challenging?If you've used the excuse of 'being active' in the past, it's time to reconsider your options. Don't practice backward fitness with the hope of true results. Contact me to get started on a program that will make you truly fit. And if you're furthest from active and simply want to lose those extra inches and pounds, make the decision to take action today. After all, there's no trial run in the game of life.
Be Excellent
The most important aspect in becoming and staying fit is to be persistent. You can exercise every day for a week, but if you follow that week with a month of no exercise then you've lost all ground. Find an exercise program that you are able to consistently do and then stick with it. In the words of Aristotle, "We are what we repeatedly do. Excellence, then, is not an act, but a habit."
Simple Spaghetti Squash
Spaghetti squash is one of the easiest vegetables to prepare without adding fat in the cooking process. Each squash is filled with folic acid, potassium, vitamin A, and beta carotene - and best of all it is a low calorie food. Servings: 4
Here's what you need...
1 spaghetti squash
1 Tablespoon dried basil
1/2 teaspoon garlic salt
Cut squash in half and scoop out the seeds and fibers. With a fork pierce the squash skin a few times.
Fill a microwave safe dish with 1/2 inch of water. Place the squash cut side down in the dish.
Microwave on high for 10-20 minutes or until the skin gives easily under pressure (be sure to use an oven mitt, as the squash get very hot.) Let stand for a few minutes.
With a fork, scrape the pasta-like insides into a medium bowl. Mix in basil and garlic salt.
Nutritional Analysis: One serving equals: 42 calories, 0g fat, 10g carbohydrate, 2g fiber, and 1g protein.
Share the fitness truth...Forward this newsletter to your friends, family, and coworkers by using the refer a friend link below. They'll thank you for it!
Forward This Newsletter - Refer a Friend
Refer a Friend - Click Here
Mubarakah Ibrahim
BALANCE fitness Studio
Email Me
My Site
(203)-624-9999
Your Fitness Solutions
Your Nutrition Solutions
Outdoor Fitness Boot Camp
Personal Training
BALANCE fitness Studio
Email: info@balanceCT.comPhone: (203)-624-9999 Web: http://www.balanceCT.com
BALANCE fitness Newsletter (The best exercise ever)
A Whole New Level
Wait! Before you skim down to find which exercise I've labeled as the best, read the whole story...It's always interesting when I'm approached and asked to pin down a single exercise as the one that will help lose the most fat or sculpt the quickest. I'm always slow to answer. You see, I'm acutely aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B-hence my hesitation to label any exercise as the universal best. That being said, there are exercises that are better than others. And, yes, there are even a few that I would label as the best.What makes an exercise the best?When deciding which exercises to include in your routine it is important to consider the type of movement involved. The simpler the movement, the fewer calories you'll burn. On the other hand, the more complex the movement, the more calories you will burn. Simply stated, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout. What is a complex movement?A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let's compare a simple movement leg exercise with a complex movement leg exercise: The leg extension machine uses a simple, isolated movement to work the quadriceps. You're in a seated position moving only your knee joint. There isn't much involvement, if any, from other muscles and it doesn't burn very many calories. Now let's look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement. How many muscles did you utilize while performing the lunge? Probably too many to count. You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back-just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That's what I call a great exercise. Other ways to increase intensityUsing complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest. Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row. The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level. I'd be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal. These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You need to consistently challenge yourself during workouts. You need to take control of your eating habits and to get your diet dialed in. So what's the best exercise for you? Find out-hit reply to this email to schedule your no obligation fitness consultation.
Clear Your Mind
Exercise is the most natural way to cleanse your mind and emotions. When your emotions are flustered and your mind cluttered, you will find refreshment after a good workout. When done correctly, it is only during exercise that your mind actually rests.
Rosemary Dijon Chicken
Dijon mustard gives chicken breast a whole new tangy flavor which is complimented by a touch of rosemary. This healthy dinner take only 5 minutes to prepare with a 30 minute cook time. Servings: 4
Here's what you need...
4 boneless skinless chicken breast halves
1/4 cup Dijon mustard
1/2 teaspoon dried rosemary leaves, crushed
1 tablespoon extra-virgin olive oil
2 teaspoons fresh lemon juice
2 cups hot cooked instant rice (cooked as directed on package, omitting margarine and salt)
Freshly ground black pepper
2 tablespoons finely chopped fresh parsley
Heat oven to 375. Spray 12x8 inch baking dish with nonstick cooking spray. Place chicken in sprayed dish. In small bowl, combine mustard, rosemary, oil and lemon juice; beat until well blended. With back of spoon, spread mustard mixture over chicken to coat thoroughly.
Bake at 375 for 25 to 30 minutes or until chicken is fork-tender and juices run clear.
Meanwhile, cook rice as directed.
Sprinkle chicken with pepper. With slotted spoon, place chicken on 4 individual plates. Spoon ½ cup cooked rice onto each plate; spoon juices from baking dish over rice. Sprinkle rice and chicken with parsley.
Nutritional Analysis: One serving equals: 260 calories, 8g fat, 19g carbohydrate, 1g fiber, and 29g protein.
Share this newsletter with your friends and family. Forward this issue to them by using the 'Refer a Friend' link below and I'll add them to my subscriber list. (of course they can unsubscribe anytime) Forward This Newsletter - Refer a Friend
Refer a Friend - Click Here
Mubarakah Ibrahim
BALANCE fitness Studio
Email Me
My Site
(203)-624-9999
Your Fitness Solutions
Your Nutrition Solutions
Outdoor Fitness Boot Camp
Personal Training
BALANCE fitness Studio
Wait! Before you skim down to find which exercise I've labeled as the best, read the whole story...It's always interesting when I'm approached and asked to pin down a single exercise as the one that will help lose the most fat or sculpt the quickest. I'm always slow to answer. You see, I'm acutely aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B-hence my hesitation to label any exercise as the universal best. That being said, there are exercises that are better than others. And, yes, there are even a few that I would label as the best.What makes an exercise the best?When deciding which exercises to include in your routine it is important to consider the type of movement involved. The simpler the movement, the fewer calories you'll burn. On the other hand, the more complex the movement, the more calories you will burn. Simply stated, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout. What is a complex movement?A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let's compare a simple movement leg exercise with a complex movement leg exercise: The leg extension machine uses a simple, isolated movement to work the quadriceps. You're in a seated position moving only your knee joint. There isn't much involvement, if any, from other muscles and it doesn't burn very many calories. Now let's look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement. How many muscles did you utilize while performing the lunge? Probably too many to count. You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back-just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That's what I call a great exercise. Other ways to increase intensityUsing complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest. Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row. The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level. I'd be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal. These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You need to consistently challenge yourself during workouts. You need to take control of your eating habits and to get your diet dialed in. So what's the best exercise for you? Find out-hit reply to this email to schedule your no obligation fitness consultation.
Clear Your Mind
Exercise is the most natural way to cleanse your mind and emotions. When your emotions are flustered and your mind cluttered, you will find refreshment after a good workout. When done correctly, it is only during exercise that your mind actually rests.
Rosemary Dijon Chicken
Dijon mustard gives chicken breast a whole new tangy flavor which is complimented by a touch of rosemary. This healthy dinner take only 5 minutes to prepare with a 30 minute cook time. Servings: 4
Here's what you need...
4 boneless skinless chicken breast halves
1/4 cup Dijon mustard
1/2 teaspoon dried rosemary leaves, crushed
1 tablespoon extra-virgin olive oil
2 teaspoons fresh lemon juice
2 cups hot cooked instant rice (cooked as directed on package, omitting margarine and salt)
Freshly ground black pepper
2 tablespoons finely chopped fresh parsley
Heat oven to 375. Spray 12x8 inch baking dish with nonstick cooking spray. Place chicken in sprayed dish. In small bowl, combine mustard, rosemary, oil and lemon juice; beat until well blended. With back of spoon, spread mustard mixture over chicken to coat thoroughly.
Bake at 375 for 25 to 30 minutes or until chicken is fork-tender and juices run clear.
Meanwhile, cook rice as directed.
Sprinkle chicken with pepper. With slotted spoon, place chicken on 4 individual plates. Spoon ½ cup cooked rice onto each plate; spoon juices from baking dish over rice. Sprinkle rice and chicken with parsley.
Nutritional Analysis: One serving equals: 260 calories, 8g fat, 19g carbohydrate, 1g fiber, and 29g protein.
Share this newsletter with your friends and family. Forward this issue to them by using the 'Refer a Friend' link below and I'll add them to my subscriber list. (of course they can unsubscribe anytime) Forward This Newsletter - Refer a Friend
Refer a Friend - Click Here
Mubarakah Ibrahim
BALANCE fitness Studio
Email Me
My Site
(203)-624-9999
Your Fitness Solutions
Your Nutrition Solutions
Outdoor Fitness Boot Camp
Personal Training
BALANCE fitness Studio
BALANCE fitness Newsletter (The power of an instant)
Is insurance really even necessary?
What’s the chance that you will get in an accident anyway? Something like 1 in 2000. I think to myself, I am careful driver. I don’t run red lights or “intentionally” go above the speed limit. I follow the rules in the book, most of the time. But then again, there are those time when I’ve hit the snooze button too many times and the kids are late for school and I am running late for a meeting. The traffic light was still yellow, really. I guess in truth no matter how well we try to do things by the book we all have our off days. The times when an insurance policy really is necessary. Just in case.
The same fall true with our nutrition. We all know we need a variety of fruits and vegetables, lean meats and complex carbohydrates. Then there are those times when we hit the snooze button and breakfast turns into coffee and the meeting we are late for is accompanied by bagels and cream cheese. Moreover, before we know it, it’s dinnertime and the vegetables is the first thing that has hit our lips that wasn’t some shade of brown.
Well if we get insurance for our cars, just in case. Then shouldn’t we insure our most valuable asset, our bodies. Think of vitamin supplements as nutritional insurance. We always want to have the best intentions to get as many nutrients from a whole food diet as possible, but just in case the snooze button is stuck again, we must have nutritional insurance.
Is your nutrition insurance policy active? For the best all natural vitamins click here for My Women’s Bio X complete multivitamin.
Can You Change in a Single Moment?
Change is a curious thing. In most areas of life you dread it, yet in others you pine for it.You're told that change is hard, that it takes time. You're also told that change is the most consistent thing that you'll encounter. You wonder how to make lasting changes that will improve your life. I'm here to argue that change can happen in an instant. I know this goes against mainstream belief. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed. Think about it-how many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to take hold. Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair or pants that you wish you could fit into? What is preventing you from making a positive change in your life? According to professional speaker and author, Anthony Robbins, it's the getting ready to change that takes times. In the end there's an instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.
Smart Shopping
Never go grocery shopping on an empty stomach. If you do, you will end up with a cart full of bad decisions and regrets! Instead, make a list of healthy foods to buy and go after a sensible meal. Avoid the chips/candy isle and stick to the outskirts of the store where fresh food such as produce, dairy and meats are displayed.
Springtime Shrimp Salad
Here's what you need...For the Dressing
1 Tablespoon grated orange peel
1/3 cup orange juice
1 tablespoon sugar
2 tablespoons oil
2 teaspoons Dijon mustard
For the Salad
1 lb fresh asparagus, trimmed, cut into 2-inch pieces
8 cups torn Boston lettuce
3 Oranges
1 lb fresh or frozen shelled deveined cooked shrimp, thawed
In a small bowl combine all of the dressing ingredients; beat with a wire whisk until well blended. Set aside.
In large nonstick skillet, bring 1/2 cup water to a boil. Add asparagus and return to boil. Reduce heat; cover and cook 5 to 6 minutes or until tender.
Meanwhile, arrange lettuce on 4 individual salad plates. Peel oranges and halve lengthwise; cut crosswise into 1/4-inch-thick slices.
Drain asparagus. Rinse with cold water; drain well. Arrange asparagus, orange slices and shrimp over lettuce. Drizzle salads with dressing.
Nutritional Analysis: One serving equals: 290 calories, 9g fat, 24g carbohydrate, 6g fiber, and 29g protein.
Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter.Forward This Newsletter - Refer a Friend
What’s the chance that you will get in an accident anyway? Something like 1 in 2000. I think to myself, I am careful driver. I don’t run red lights or “intentionally” go above the speed limit. I follow the rules in the book, most of the time. But then again, there are those time when I’ve hit the snooze button too many times and the kids are late for school and I am running late for a meeting. The traffic light was still yellow, really. I guess in truth no matter how well we try to do things by the book we all have our off days. The times when an insurance policy really is necessary. Just in case.
The same fall true with our nutrition. We all know we need a variety of fruits and vegetables, lean meats and complex carbohydrates. Then there are those times when we hit the snooze button and breakfast turns into coffee and the meeting we are late for is accompanied by bagels and cream cheese. Moreover, before we know it, it’s dinnertime and the vegetables is the first thing that has hit our lips that wasn’t some shade of brown.
Well if we get insurance for our cars, just in case. Then shouldn’t we insure our most valuable asset, our bodies. Think of vitamin supplements as nutritional insurance. We always want to have the best intentions to get as many nutrients from a whole food diet as possible, but just in case the snooze button is stuck again, we must have nutritional insurance.
Is your nutrition insurance policy active? For the best all natural vitamins click here for My Women’s Bio X complete multivitamin.
Can You Change in a Single Moment?
Change is a curious thing. In most areas of life you dread it, yet in others you pine for it.You're told that change is hard, that it takes time. You're also told that change is the most consistent thing that you'll encounter. You wonder how to make lasting changes that will improve your life. I'm here to argue that change can happen in an instant. I know this goes against mainstream belief. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed. Think about it-how many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to take hold. Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair or pants that you wish you could fit into? What is preventing you from making a positive change in your life? According to professional speaker and author, Anthony Robbins, it's the getting ready to change that takes times. In the end there's an instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.
- Belief #1: Something must change. Do you kind of want to get into shape or do you absolutely have to lose the weight? Does dropping a few pounds sound nice or is living another day in your current body simply out of the question? In order to make a lasting change you must be convinced that the time is right.
- Belief #2: I must change it. It is vital that you take full responsibility in making the change. Sure, others may assist you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission-no one else will do it for you.
- Belief #3: I can change it. Don't let past failures get in your way. The truth is that you can do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life. Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you'll always revert back to what's comfortable. The solution? Change what you're comfortable with. You've probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure.
When you want to change a behavior pattern the key is to associate pain with the behavior that you don't want and pleasure with the behavior that you do want. You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise. It's time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise. You are capable of making a big change in your life. Start by contacting me for your no obligation fitness consultation. Remember, change can happen in an instant.
Smart Shopping
Never go grocery shopping on an empty stomach. If you do, you will end up with a cart full of bad decisions and regrets! Instead, make a list of healthy foods to buy and go after a sensible meal. Avoid the chips/candy isle and stick to the outskirts of the store where fresh food such as produce, dairy and meats are displayed.
Springtime Shrimp Salad
Here's what you need...For the Dressing
1 Tablespoon grated orange peel
1/3 cup orange juice
1 tablespoon sugar
2 tablespoons oil
2 teaspoons Dijon mustard
For the Salad
1 lb fresh asparagus, trimmed, cut into 2-inch pieces
8 cups torn Boston lettuce
3 Oranges
1 lb fresh or frozen shelled deveined cooked shrimp, thawed
In a small bowl combine all of the dressing ingredients; beat with a wire whisk until well blended. Set aside.
In large nonstick skillet, bring 1/2 cup water to a boil. Add asparagus and return to boil. Reduce heat; cover and cook 5 to 6 minutes or until tender.
Meanwhile, arrange lettuce on 4 individual salad plates. Peel oranges and halve lengthwise; cut crosswise into 1/4-inch-thick slices.
Drain asparagus. Rinse with cold water; drain well. Arrange asparagus, orange slices and shrimp over lettuce. Drizzle salads with dressing.
Nutritional Analysis: One serving equals: 290 calories, 9g fat, 24g carbohydrate, 6g fiber, and 29g protein.
Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter.Forward This Newsletter - Refer a Friend
BALANCE Fit Newsletter (No time to exercise?)
If Only I Had The Time...
'I don't have time' is the reason that most people don't exercise. Well, they call it a 'reason' I like to call it what it really is - an excuse. Most people believe their workouts need to be 60-90 minutes in order to really count. With this kind of time commitment it is no wonder that exercise becomes the activity that you simply don't have time for. Before you know it one missed workout becomes two and soon you realize that you haven't put on your gym shorts for a month. Missed exercise is a slippery slope toward irreversible consequences. Obesity wasn't gained in one day…or even in one year. Neither was heart disease. Question: Have you ever wondered if long workouts really deliver the best results? The truth is that exercise doesn't have to take 60-90 minutes anymore. The experts agree that short, intense bouts of exercise can actually deliver better results than traditional low intense exercise. In fact, a study was conducted at the University of Pittsburgh, School of Medicine that tested whether multiple short bouts of exercise would deliver better results than one long bout of exercise. They found that participants who performed short bouts of exercise stuck with the program longer and experienced greater weight loss than the participants that performed long bouts of exercise. Throw out the idea that you need an entire afternoon or a free evening to have a great workout. It simply doesn't take as much time as you think.
Here's one example: 12 Minute Results-Driven Workout
Dumbbell Squat Press: Stand with your feet shoulder width apart and hold a dumbbell in each hand at shoulder level. First lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you press the dumbbells overhead while you straighten your legs and return to the starting position. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
Dumbbell Lunge and Curl: Stand with your feet shoulder width apart and hold a dumbbell in each hand down at your sides. Exhale as you lunge forward with your right leg and curl the dumbbells up toward your chest. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
Dumbbell Bent Over Rows: Stand with your feet shoulder width apart and hold a dumbbell in each hand. Bend your knees and lean forward from your waist, keeping your back flat. Exhale as you drive your elbows back and squeeze your shoulder blades together. Inhale as you return to the starting position. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
V-Ups: Sit on the edge of a chair or bench and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.
Sprint or Jump Rope for 30 seconds.
Think outside of the box. Could you do a 10 minute workout in the morning and a 15 minute workout before bed? Let's be honest, you make time for the things that you feel are important. If I told you that for every minute you spent exercising I would give you a thousand dollars, would you find a minute to exercise? Sure you would! You'd probably find quite a few minutes to exercise. Short bursts of intense exercise will give you the results you want, all you have to do is make the time for it. Somewhere deep down inside you know that it's now or never. Will you choose to simply close this email and allow your hectic schedule to slowly push you down the path of obesity and health risk? Or will you find creative ways to fit exercise into your day as you steadily regain your shape and health? Make this the day that you finally make the change.
Call (203)-624-9999 or email (info@balanceCT.com) to schedule your no-obligation fitness consultation and I'll show you many other high intensity time effective workouts that deliver amazing results. The choice is yours.
Get Out Your Camera
Do you wish that you had more motivation to achieve your fitness goals? Give yourself inspiration by taking a 'Before' picture. That's right, put on your bathing suit and pose! Next, place the picture in a place that you see often (on the refrigerator maybe?) Now get to work on changing your body—imagine how great it will feel to replace your 'Before' picture with a stunning 'After' shot.
Spicy Veggie Stir Fry
When you want a healthy meal that doesn't compromise on flavor—here's your dish. This vegetarian recipe calls for chicken substitute, but you can use real chicken if you want. Bake or grill real chicken before adding it to the recipe. Servings: 4 Here's what you need...
3 cups hot cooked instant rice (cooked as directed on the package, omitting margarine and salt)
1 cup water
1 tablespoon soy sauce
1 tablespoon cornstarch
½ teaspoon crushed red pepper flakes
1 teaspoon oil
¼ cup chopped onion
1 medium green bell pepper, cut into thin strips
2 tablespoons water
3 medium zucchini, halved lengthwise, thinly sliced
4 frozen breaded chicken substitute patties, thawed, cut into bit-sized pieces
3 tomatoes cut into thin wedges.
While rice is cooking, in small bow, combine 1 cup water, soy sauce, cornstarch and red pepper flakes; blend well. Set aside.
Heat oil in large nonstick skillet or wok over medium heat until hot. Add onion and bell pepper; cook 3 to 4 minutes or until onion is tender. Add 2 tablespoons water and zucchini; cover and cook until all vegetables are tender.
Add chicken substitute pieces and tomatoes; cook until thoroughly heated. Stir cornstarch mixture; added to skillet. Cook and stir until thickened. Serve mixture over rice.
Nutritional Analysis: One serving equals: 380 calories, 10g fat, 54g carbohydrate, 6g fiber, and 13g protein
Share this newsletter with your friends and family. Forward this issue to them by using the ‘Refer a Friend' link below and I'll add them to my subscriber list. (of course they can unsubscribe anytime)
Forward This Newsletter - Refer a Friend
'I don't have time' is the reason that most people don't exercise. Well, they call it a 'reason' I like to call it what it really is - an excuse. Most people believe their workouts need to be 60-90 minutes in order to really count. With this kind of time commitment it is no wonder that exercise becomes the activity that you simply don't have time for. Before you know it one missed workout becomes two and soon you realize that you haven't put on your gym shorts for a month. Missed exercise is a slippery slope toward irreversible consequences. Obesity wasn't gained in one day…or even in one year. Neither was heart disease. Question: Have you ever wondered if long workouts really deliver the best results? The truth is that exercise doesn't have to take 60-90 minutes anymore. The experts agree that short, intense bouts of exercise can actually deliver better results than traditional low intense exercise. In fact, a study was conducted at the University of Pittsburgh, School of Medicine that tested whether multiple short bouts of exercise would deliver better results than one long bout of exercise. They found that participants who performed short bouts of exercise stuck with the program longer and experienced greater weight loss than the participants that performed long bouts of exercise. Throw out the idea that you need an entire afternoon or a free evening to have a great workout. It simply doesn't take as much time as you think.
Here's one example: 12 Minute Results-Driven Workout
Dumbbell Squat Press: Stand with your feet shoulder width apart and hold a dumbbell in each hand at shoulder level. First lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you press the dumbbells overhead while you straighten your legs and return to the starting position. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
Dumbbell Lunge and Curl: Stand with your feet shoulder width apart and hold a dumbbell in each hand down at your sides. Exhale as you lunge forward with your right leg and curl the dumbbells up toward your chest. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
Dumbbell Bent Over Rows: Stand with your feet shoulder width apart and hold a dumbbell in each hand. Bend your knees and lean forward from your waist, keeping your back flat. Exhale as you drive your elbows back and squeeze your shoulder blades together. Inhale as you return to the starting position. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
V-Ups: Sit on the edge of a chair or bench and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.
Sprint or Jump Rope for 30 seconds.
Think outside of the box. Could you do a 10 minute workout in the morning and a 15 minute workout before bed? Let's be honest, you make time for the things that you feel are important. If I told you that for every minute you spent exercising I would give you a thousand dollars, would you find a minute to exercise? Sure you would! You'd probably find quite a few minutes to exercise. Short bursts of intense exercise will give you the results you want, all you have to do is make the time for it. Somewhere deep down inside you know that it's now or never. Will you choose to simply close this email and allow your hectic schedule to slowly push you down the path of obesity and health risk? Or will you find creative ways to fit exercise into your day as you steadily regain your shape and health? Make this the day that you finally make the change.
Call (203)-624-9999 or email (info@balanceCT.com) to schedule your no-obligation fitness consultation and I'll show you many other high intensity time effective workouts that deliver amazing results. The choice is yours.
Get Out Your Camera
Do you wish that you had more motivation to achieve your fitness goals? Give yourself inspiration by taking a 'Before' picture. That's right, put on your bathing suit and pose! Next, place the picture in a place that you see often (on the refrigerator maybe?) Now get to work on changing your body—imagine how great it will feel to replace your 'Before' picture with a stunning 'After' shot.
Spicy Veggie Stir Fry
When you want a healthy meal that doesn't compromise on flavor—here's your dish. This vegetarian recipe calls for chicken substitute, but you can use real chicken if you want. Bake or grill real chicken before adding it to the recipe. Servings: 4 Here's what you need...
3 cups hot cooked instant rice (cooked as directed on the package, omitting margarine and salt)
1 cup water
1 tablespoon soy sauce
1 tablespoon cornstarch
½ teaspoon crushed red pepper flakes
1 teaspoon oil
¼ cup chopped onion
1 medium green bell pepper, cut into thin strips
2 tablespoons water
3 medium zucchini, halved lengthwise, thinly sliced
4 frozen breaded chicken substitute patties, thawed, cut into bit-sized pieces
3 tomatoes cut into thin wedges.
While rice is cooking, in small bow, combine 1 cup water, soy sauce, cornstarch and red pepper flakes; blend well. Set aside.
Heat oil in large nonstick skillet or wok over medium heat until hot. Add onion and bell pepper; cook 3 to 4 minutes or until onion is tender. Add 2 tablespoons water and zucchini; cover and cook until all vegetables are tender.
Add chicken substitute pieces and tomatoes; cook until thoroughly heated. Stir cornstarch mixture; added to skillet. Cook and stir until thickened. Serve mixture over rice.
Nutritional Analysis: One serving equals: 380 calories, 10g fat, 54g carbohydrate, 6g fiber, and 13g protein
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BALANCE Fit Newsletter (Summer time fun without the fat)
Summer time means one thing – it's barbecue time!
While outdoor cookouts are a great opportunity to relax and visit with friends and family did you know that the average barbecue meal exceeds 1500 calories? That's almost an entire day's worth of calories in one meal. That can really added unwanted inches to your waist line over the course of the summer. The good news is that barbecue season doesn't have to be fattening. In fact, with a few small changes to your barbecue menu you can turn summer into the perfect opportunity for weight loss. So before you slather on the sun screen and fire up your grill, read the following tips to lighten up this summer. On the Grill: Believe it or not, grilling is actually a very healthy way to cook meat. Of course the type of meat that you choose will make all of the difference. Burgers and hot dogs are traditional barbecue meats, though they aren't the healthiest. Try the following:
Side Dishes: This is where most people run into trouble. Barbecue side dishes are typically filled with one thing - fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving. Try the following:
Drinks: Most people don't realize that beverages play a big role in summer weight gain. Margaritas, beer, soda pop and punch all contain tons of empty calories. Try the following:
Dessert: Yes, there are ways to satisfy your sweet tooth while staying healthy. Think outside of the box instead of turning to the typical fattening options like ice cream, pie, cake or cookies. Try the following:
Remember, it's ok to splurge every once in a while. Enjoy yourself. Just keep in mind that by taking a few of the above suggestions you can enjoy great food while getting back into great shape. Want to shape up even more this summer? Call or stop by for a no obligation fitness consultation.
The Magic Fat Burning Pill
Nonsense! There is no such thing. Don't fall for the latest diet pill craze. Have you ever noticed that every weight loss pill specifically states that it works when combined with proper diet and exercise? Well, they are right-proper diet and exercise will cause you to lose weight-without the bogus pill.
Sunny Day Grilled Chicken
Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a summer meal that will satisfy without weighing you down. Servings: 6
Here's what you need...
4 Tablespoons honey
4 Tablespoons spicy mustard
1 teaspoon grated lemon peel
2 teaspoons low-sodium soy sauce
1/2 teaspoon minced garlic
6 boneless, skinless chicken breasts
Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.
Nutritional Analysis: One serving equals: 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.
Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter. Forward This Newsletter - Refer a Friend
While outdoor cookouts are a great opportunity to relax and visit with friends and family did you know that the average barbecue meal exceeds 1500 calories? That's almost an entire day's worth of calories in one meal. That can really added unwanted inches to your waist line over the course of the summer. The good news is that barbecue season doesn't have to be fattening. In fact, with a few small changes to your barbecue menu you can turn summer into the perfect opportunity for weight loss. So before you slather on the sun screen and fire up your grill, read the following tips to lighten up this summer. On the Grill: Believe it or not, grilling is actually a very healthy way to cook meat. Of course the type of meat that you choose will make all of the difference. Burgers and hot dogs are traditional barbecue meats, though they aren't the healthiest. Try the following:
- Choose lean cuts of beef, pork or poultry
- Marinade with low fat dressing
- Make hamburgers with extra-lean ground beef
- Take the skin off chicken before grilling
- Replace beef patties with ground turkey patties
- Grill up salmon or cod
- Forego the meat and grill veggie burgers
Side Dishes: This is where most people run into trouble. Barbecue side dishes are typically filled with one thing - fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving. Try the following:
- Make veggie kabobs and grill them
- Replace the mayo in your salads with low-fat mayo
- Serve fresh salad with light vinaigrette
- Try whole-grain macaroni for your pasta salad
- Grill up corn on the cob
- Put out a veggie tray with low fat dip
Drinks: Most people don't realize that beverages play a big role in summer weight gain. Margaritas, beer, soda pop and punch all contain tons of empty calories. Try the following:
- Drink water, it is always your healthiest option
- If you have to have a soda pop stick with diet
- Brew unsweetened ice tea and serve with lemon
Dessert: Yes, there are ways to satisfy your sweet tooth while staying healthy. Think outside of the box instead of turning to the typical fattening options like ice cream, pie, cake or cookies. Try the following:
- Grill mango, banana and pineapple on kabobs
- Stick with sorbet instead of ice cream
- Replace peach pie with grilled peach halves
- Choose light ice cream over regular
Remember, it's ok to splurge every once in a while. Enjoy yourself. Just keep in mind that by taking a few of the above suggestions you can enjoy great food while getting back into great shape. Want to shape up even more this summer? Call or stop by for a no obligation fitness consultation.
The Magic Fat Burning Pill
Nonsense! There is no such thing. Don't fall for the latest diet pill craze. Have you ever noticed that every weight loss pill specifically states that it works when combined with proper diet and exercise? Well, they are right-proper diet and exercise will cause you to lose weight-without the bogus pill.
Sunny Day Grilled Chicken
Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a summer meal that will satisfy without weighing you down. Servings: 6
Here's what you need...
4 Tablespoons honey
4 Tablespoons spicy mustard
1 teaspoon grated lemon peel
2 teaspoons low-sodium soy sauce
1/2 teaspoon minced garlic
6 boneless, skinless chicken breasts
Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.
Nutritional Analysis: One serving equals: 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.
Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter. Forward This Newsletter - Refer a Friend
BALANCE Fit Newsletter (Don't get fat on vacation)
Don't Let Weight Gain Ruin Your Vacation
A summer trip is easily one of the most anticipated events of the year-the chance to get away from work and to relax with your loved ones is priceless. With all of the excitement, it's not surprising that most people unknowingly end up gaining a pound each day of their vacation. And if you're going on a cruise then your weight gain may be closer to two pounds each day. But wait, your summer vacation doesn't have to end in weight gain. Keep the following tips in mind as you embark on your summer adventure and you may come home fitter than when you left. Tip One: Have a PlanVacations are the perfect place to gain weight since it's the last thing on your mind. Your best line of defense is to keep your fitness goals at the forefront of your mind. Before you leave for your trip sit down and set a goal. A realistic goal is to maintain your current weight or to lose a pound or two. Get the whole family on board and keep each other accountable throughout the trip. Tip Two: Make Exercise a MustSo often exercise is looked at as a chore, but vacations are the perfect time to really enjoy a good workout. You won't be rushing home from work trying to squeeze in a few minutes at the gym, rather the vacation workout can be a relaxing and enjoyable experience. Virtually every hotel these days has some type of workout room equipped with cardio machines, dumbbells and a universal machine. If you are taking a cruise then you are in for a real treat – most workout facilities on cruise ships have huge windows that look out onto the ocean. Vacations are also a great time to take your workout outdoors; take a run on the beach or do sprints, pushups and crunches on a grassy field. If you want more ideas of workouts you can do using just your body weight then give me a call or send me an email. Tip Three: Maintain your MetabolismWhen traveling it is easy to go for hours without a meal-between flights and long drives food sometimes isn't readily available. The problem here it two fold. First your metabolism slows from the long absence of food. Secondly you are more likely to indulge in a high calorie meal when you get around to eating next. Avoid this yo-yo of starvation and overindulgence by carrying healthy snacks with you and eating something every three hours. A handful of almonds, a piece of fruit or a small protein bar are fantastic options to keep on hand. Tip Four: Eat SmartWhile we all know that eating in is usually healthier than eating out, on the road you simply don't have a choice – all of your vacations meals will be eaten out. So take the time to order with your health conscious mind, and not simply your taste buds. Watch out for extra large portions-don't be afraid to take a doggie bag back to your room (assuming of course that you have a refrigerator). Another thing to keep in mind is to keep fried food consumption to a minimum. Fried foods contain more fat and calories than other options, they are also likely to give you heartburn and indigestion-two things you don't need spoiling your vacation. Stick with dishes that contain veggies, lean meats and whole grains. Enjoy your vacation! And when you get back into town call or email me for a fitness and fat loss consultation and I'll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.
Dieting Alone Doesn't Make the Cut
Have you tried losing weight by dieting alone? Frustrating isn't it? Exercise is a vital part of the weight loss formula and is proven to increase your metabolism all day long. Dieting alone could never do that.
Fruit Medley
Craving something sweet? This recipe is the perfect summer dessert. If you don’t have nectarine or pear on hand, be creative and use other fresh fruits. Servings: 2Here's what you need...
1 white nectarine, chopped
1 pear, chopped
1 Tablespoon chopped pecans
1 Tablespoon chopped dates
Dash of cinnamon
Mix the nectarine, pear, pecans, and dates in a medium sized bowl. Sprinkle with cinnamon and mix until well coated.
Nutritional Analysis: One serving equals: 119 calories, 3g fat, 24g carbohydrate, 4.5g fiber, and 1.5g protein
Share this newsletter with your friends and family. Forward this to them by using the 'Refer a Friend' link below and I'll add them to my subscriber list. (of course they can unsubscribe anytime)
Forward This Newsletter - Refer a Friend
A summer trip is easily one of the most anticipated events of the year-the chance to get away from work and to relax with your loved ones is priceless. With all of the excitement, it's not surprising that most people unknowingly end up gaining a pound each day of their vacation. And if you're going on a cruise then your weight gain may be closer to two pounds each day. But wait, your summer vacation doesn't have to end in weight gain. Keep the following tips in mind as you embark on your summer adventure and you may come home fitter than when you left. Tip One: Have a PlanVacations are the perfect place to gain weight since it's the last thing on your mind. Your best line of defense is to keep your fitness goals at the forefront of your mind. Before you leave for your trip sit down and set a goal. A realistic goal is to maintain your current weight or to lose a pound or two. Get the whole family on board and keep each other accountable throughout the trip. Tip Two: Make Exercise a MustSo often exercise is looked at as a chore, but vacations are the perfect time to really enjoy a good workout. You won't be rushing home from work trying to squeeze in a few minutes at the gym, rather the vacation workout can be a relaxing and enjoyable experience. Virtually every hotel these days has some type of workout room equipped with cardio machines, dumbbells and a universal machine. If you are taking a cruise then you are in for a real treat – most workout facilities on cruise ships have huge windows that look out onto the ocean. Vacations are also a great time to take your workout outdoors; take a run on the beach or do sprints, pushups and crunches on a grassy field. If you want more ideas of workouts you can do using just your body weight then give me a call or send me an email. Tip Three: Maintain your MetabolismWhen traveling it is easy to go for hours without a meal-between flights and long drives food sometimes isn't readily available. The problem here it two fold. First your metabolism slows from the long absence of food. Secondly you are more likely to indulge in a high calorie meal when you get around to eating next. Avoid this yo-yo of starvation and overindulgence by carrying healthy snacks with you and eating something every three hours. A handful of almonds, a piece of fruit or a small protein bar are fantastic options to keep on hand. Tip Four: Eat SmartWhile we all know that eating in is usually healthier than eating out, on the road you simply don't have a choice – all of your vacations meals will be eaten out. So take the time to order with your health conscious mind, and not simply your taste buds. Watch out for extra large portions-don't be afraid to take a doggie bag back to your room (assuming of course that you have a refrigerator). Another thing to keep in mind is to keep fried food consumption to a minimum. Fried foods contain more fat and calories than other options, they are also likely to give you heartburn and indigestion-two things you don't need spoiling your vacation. Stick with dishes that contain veggies, lean meats and whole grains. Enjoy your vacation! And when you get back into town call or email me for a fitness and fat loss consultation and I'll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.
Dieting Alone Doesn't Make the Cut
Have you tried losing weight by dieting alone? Frustrating isn't it? Exercise is a vital part of the weight loss formula and is proven to increase your metabolism all day long. Dieting alone could never do that.
Fruit Medley
Craving something sweet? This recipe is the perfect summer dessert. If you don’t have nectarine or pear on hand, be creative and use other fresh fruits. Servings: 2Here's what you need...
1 white nectarine, chopped
1 pear, chopped
1 Tablespoon chopped pecans
1 Tablespoon chopped dates
Dash of cinnamon
Mix the nectarine, pear, pecans, and dates in a medium sized bowl. Sprinkle with cinnamon and mix until well coated.
Nutritional Analysis: One serving equals: 119 calories, 3g fat, 24g carbohydrate, 4.5g fiber, and 1.5g protein
Share this newsletter with your friends and family. Forward this to them by using the 'Refer a Friend' link below and I'll add them to my subscriber list. (of course they can unsubscribe anytime)
Forward This Newsletter - Refer a Friend
BALANCE Fit Newsletter (Use it or lose it)
Study confirms the Fountain of Youth
In recent weeks a female Olympic swimmer has been making headlines and she doesn't even hold the fastest time in her events. So what makes her so amazing? She's swimming with women half her age. Dara Torres, 41, and is headed to her fifth Olympic games. Oh, and did I mention that she also has a two year old daughter? While other women her age are whining about pregnancy pounds and being ‘over the hill', Dara looks like the 20 year olds she competes with. What makes her different from other 41 year old moms? "I love to exercise," Dara says. "I love how it makes me feel. I love how it makes me look." Here's the fountain of youth part: Because of exercise, Dara's body is actually younger on a molecular level than her out-of-shape counterparts, according to a recent study led by Tim D. Spector, a professor of genetic epidemiology at King's College in London as reported by the Washington Post. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process. "These data suggest that the act of exercising may actually protect the body against the aging process," said Spector. Here's the study in a nutshell:
- Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
- Once a telomere gets too short, that cell can no longer divide. Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
- The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
- It was found that the length of telomeres was directly related to that twin's activity level. "There was a gradient," Spector said. "As the amount of exercise increased, the telomere length increased."
- People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
- People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.
What does this mean to you? The fountain of youth is literally at your fingertips! Add to that the previously proven benefits of exercise (such as a reduced risk of heart disease, cancer and other diseases) and it's no wonder that exercise lovers look and feel as great as they do. Do you want to start an exercise program or get back on one? Whether it's been months, years or even a lifetime since your last workout, remember that it's never too late to start looking and feeling your best. Call the number above or just reply to this email to set up your first workout. And while you may not share Dara's passion for swimming, you can share her secret for staying young and looking your best.
Tuesday, July 29, 2008
Obesity creeps up in US
Obesity creeps up in US: report
Fri Jul 18, 2:27 PM ET
Obesity continued to creep up in the United States last year and now affects more than one in four US adults, a US government report showed Friday.
In 2005, 23.9 percent of adults in the United States were obese, or had a body mass index greater than 30, while in 2007, the percentage had grown to 25.6 percent, data issued by the Centers for Disease Control (CDC) showed.
Body mass index is calculated by dividing a person's weight in kilos by his or her height squared in meters.
In three states -- Alabama, Mississippi and Tennessee -- nearly one in three adults was obese.
Mississippi, which is also the poorest US state, had the highest rate of obesity in the United States, at 32 percent. Colorado had the lowest rate of obesity at 18.7 percent and was the only state in which obesity was running at less than 19 percent.
No state has achieved the official target to bring obesity down to 15 percent of the adult population by 2010, the report showed.
Obesity was highest for non-Hispanic black women, nearly four in 10 of whom were obese.
University graduates were the least likely to be obese -- around 22 percent compared with 29 percent of people who only obtained a high school diploma.
A report issued last year by the Trust for America's Health (TFAH) said the percentage of obsese adults more than doubled in the past 25 years across the United States, growing from 15 percent in 1978-80 to 32 percent in 2003-04.
Copyright © 2008 Agence France Presse. All rights reserved. The information contained in the AFP News report may not be published, broadcast, rewritten or redistributed without the prior written authority of Agence France Presse.
Copyright © 2008 Yahoo! Inc. All rights reserved. |
Los Angeles wants to take bite out of fast food
Los Angeles wants to take bite out of fast food
By CHRISTINA HOAG, Associated Press Writer2 hours, 24 minutes ago
In the impoverished neighborhood of South Los Angeles, fast food is the easiest cuisine to find — and that's a problem for elected officials who see it as an unhealthy source of calories and cholesterol.
The City Council was poised to vote Tuesday on a moratorium on new fast-food restaurants in a swath of the city where a proliferation of such eateries goes hand-in-hand with obesity.
"Our communities have an extreme shortage of quality foods," City Councilman Bernard Parks said.
The aim of the yearlong moratorium, which was approved last week in committee, is to give the city time to try to attract restaurants that serve healthier food.
The California Restaurant Association says the moratorium, which could be extended up to two years, is misguided.
Fast food "is the only industry that wants to be in South LA," said association spokesman Andrew Casana. "Sit-down restaurants don't want to go in. If they did, they'd be there. This moratorium isn't going to help them relocate."
The proposed ban comes at a time when governments of all levels are increasingly viewing menus as a matter of public health. Last Friday, California became the first state in the nation to bar trans fats, which lowers levels of good cholesterol and increases bad cholesterol.
It also comes as the Los Angeles City Council tackles issues beyond safety, schools and streets. The council last week decided to outlaw plastic bags.
Fast-food restaurants have found themselves in the frying pan in a number of cities. Some places, including Carmel-by-the Sea and Calistoga, have barred "formula" restaurants altogether; others have placed a cap on them — Arcata allows a maximum of nine fast-food eateries; others have prohibited the restaurants in certain areas, such as Port Jefferson, N.Y., in its waterfront area.
Most initiatives were designed to preserve a city's historic character. The Los Angeles bid is one of few that cite residents' health.
The mounting pressure has caused chains to insert healthier food choices in their menus. McDonalds offers salads and low-fat dressings; Burger King stocks Kids Meals with milk and apple pieces.
That's why the restaurant industry says it's unfair to blame them for fat people.
"What's next — security guards at the door saying 'You're overweight, you can't have a cheeseburger'?" Casana said.
But public health officials say obesity has reached epidemic proportions in low-income areas such as South Los Angeles and diet is the key reason.
According to the Los Angeles County Department of Public Health, 30 percent of adults in South Los Angeles area are obese, compared to 19.1 percent for the metropolitan area and 14.1 percent for the affluent westside. Minorities are particularly affected: 28.7 percent of Latinos and 27.7 percent of blacks are obese, compared to 16.6 percent of whites.
Perry says that's no accident. South LA residents lack healthy food options, including grocery stores, fresh produce markets — and full-service restaurants with wait staff and food prepared to order.
A report by the Community Health Councils found 73 percent of South L.A. restaurants were fast food, compared to 42 percent in West Los Angeles.
If the moratorium is passed, Perry wants to lure restaurateurs and grocery retailers to area.
Rebeca Torres, a South Los Angeles mother of four, said she would welcome more dining choices, even if she had to pay a little more. "They should have better things for children," she said. "This fast-food really fattens them up."
___
On the Net:
California Restaurant Association: http://www.calrest.org
City of Los Angeles: http://www.lacity.org/council.htm
Copyright © 2008 The Associated Press. All rights reserved. The information contained in the AP News report may not be published, broadcast, rewritten or redistributed without the prior written authority of The Associated Press.
Copyright © 2008 Yahoo! Inc. All rights reserved. |
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