Morning Bootcamp in Henderson
5:00-7:00AM BOOTCAMP – 30 Minute Segments
Our New M-W-F start time is 5AM especially geared for those who want to start their day guaranteeing that their workout gets done BEFORE the day gets in the way. Getting up earlier means going to bed earlier. The rewards of the metabolic boost early in the day, lasting ALL day is well worth making a change in the hours that you keep. This change alone will return dividends toward better sleep, fat loss, and building your best body.
Of course, there are a couple other things which need to be in place for OPTIMUM living. Let’s give them proper priority IN ORDER OF IMPORTANCE:
- SLEEP
- NUTRITION
- EXERCISE
Surprised at the order of priority? Think about it. Without proper sleep, no amount of exercise or nutrition will be able to give your body necessary replenishment. Without adequate nutrition, no amount of exercise can build your body or enable recovery. Then comes exercise. Once #1 & #2 are in place you are on track so that exercise can have a positive conditioning effect. Otherwise, it is merely more wear and tear on an already overtaxed system. This point is a perfect segway into the topic of my newsletter, so please continue to read on…
More about Debra’s Bootcamp at Tuscany…
No matter what your age or level of conditioning, YOU CAN MAKE A CHANGE. You currently have the body you have accepted. Perhaps it has not occurred to you that FITNESS CAN BE FUN? Please take a look at the group exercise we do at bootcamp Saturday and make sure to notice how Fun Factor warmed!
Try my FREE ALL-AGE BOOTCAMP AT 7AM ON SATURDAYS. Right on the sportcourt by the playground behind the Tuscany Recreation Center. If you are not a resident or guest of one, just call ME and you can be MY guest–any Saturday, just for asking. Here is what we did just recently at the last couple of bootcamps:
Want to talk to me with your questions or concerns? 702-898-4622.
Find out how easy it is for you to participate.
Unleash the Power of Fiber
For most people reckless snacking derails their healthy diet, leaving them frustrated and overweight.
The Case for High Fiber
Do you eat a healthy lunch only to succumb to the vending machine an hour later?
I’ve got good news for you, if you do.
With just a few adjustments to your diet, you can effortlessly kick your snacking habit to the curb.
You see, the urge to snack happens when your blood sugar levels drop – giving your body the message that you need more fuel. (Enter the vending machine.) This happens after eating meals that are low in fiber, low in calories, and high in sugar.
The solution?
Eat meals that are filled with fiber and you’ll stabilize your blood sugar levels, and feel full longer.
The Case for High Fiber
Researchers have done their homework on fiber, and the results spell easy weight loss for all who listen. By consuming an extra 14 grams of fiber each day you can cut your calorie intake by a full 10 percent.
People who consume more fiber (as low as 20 grams per day) weigh an average of 8 pounds lighter than people who consume low fiber (closer to 10 grams per day).
There are two main reasons that high fiber leads to weight loss:
- Fiber fills you up and stabilizes blood sugar for hours. This tames your appetite and protects you from needless snacking.
- Foods that are high in fiber aren’t as calorie dense. When you fill up on high fiber foods you eat just as much but take in fewer calories.
Breaking it Down
It’s always easier to understand a concept like this when real life examples are given. So here’s a review of a low fiber, high sugar diet that ‘Jane’ was eating, and then we’ll see the small changes made to increase her fiber content and stabilize blood sugar.
- Breakfast: Jane would typically eat a packet of instant oatmeal made with low fat milk and topped with banana and brown sugar. On the way to work she would also grab a mocha or latte.
- Snack: Without fail by 10am Jane’s stomach would growl, sending her to the vending machine. She would end up with a small bag of chips, crackers or candy to hold her over until lunch.
- Lunch: By noon Jane was starving again, and would inhale her packed lunch of a medium sized bagel with low fat cream cheese and deli slices, and a small container of yogurt.
- Snack: At 3pm Jane’s appetite would soar and she would scavenge the office for a small snack to hold her over until dinner. She usually found part of a leftover pastry or cookies, and if all else failed she would once again turn to the vending machine.
- Dinner: Most nights Jane would make a dinner of chicken breast, instant rice and a small salad, some nights she would substitute pasta for the rice.
- Snack: Every night at 10pm Jane would find herself back in the kitchen in search of something sweet. Most often she would have a bowl of low fat ice cream or sorbet before going to bed.
Did you notice a trend in Jane’s diet? While she kept her selections fairly low in fat, she hardly ate any fiber which left her battling hunger all day. Her meals were also very high in sugar, which caused her blood sugar levels to jump up and plunge down throughout the day.
Here’s the revised version of Jane’s meals:
- Breakfast: Instead of the instant oatmeal Jane switched to using old fashion (intact) oats. She then topped it with broken walnut pieces and banana. Instead of drinking a high-sugar mocha or latte, she started drinking hot tea.
- Snack: Much to her surprise, 10am came and went without so much as a hunger pain. Jane kept her focus and worked through till lunch.
- Lunch: For lunch Jane had a cup of lentil soup, a slice of rye bread and a cup of steamed veggies.
- Snack: 3pm came and went, and again Jane didn’t feel the need snack. On her way home she ate a small handful of almonds.
- Dinner: This meal didn’t change much for Jane. Instead of instant rice she made brown or wild rice, and instead of white pasta she made whole wheat. She also added a vegetable dish to dinner, in addition to the salad.
- Snack: Most nights Jane skips her late night snack since she just doesn’t feel hungry. On those nights that she does want a sweet treat she enjoys sliced fruit.
- Non-stick cooking spray
- 1 Tablespoon agave nectar
- 12 figs, sliced in half
That didn’t look hard, did it?
As you probably noticed, Jane’s daily calories dropped dramatically after adding fiber to each meal. Also her percentage of calories from fat also dropped, since her snack foods were high in fat.
This means that Jane is effortlessly losing weight simply by consuming more fiber.
You can follow Jane’s lead by evolving your diet to include higher levels of fiber.
To expedite your weight loss be sure to include a consistent and challenging exercise routine. I’m here to help with that – simply call or email today to get started.
Check Your Fiber Score
How much fiber do you eat each day? Grab a pen and paper and tally it up: Beans, one half cup (7); Vegetables, one cup (4); Salad, one cup (2); Fruit, one piece (3); Fruit juice, one cup (1); White bread (1); Whole grain bread (2); White rice, one cup (1); Brown rice, one cup (3); Intact Oatmeal, one cup (4); Meat, poultry or fish (0); Eggs or dairy (0); Sodas or water (0).
If you scored less than 20: You need more fiber in your diet. Boosting your fiber will control your appetite and cut your risk for many other health problems.
If you scored 20-39: You consume more fiber than most people, but adding more fiber to your diet will continue to make foods more satisfying and cut your calorie intake.
If you scored 40 or more: Congratulations, you are getting plenty of healthy fiber in your diet. An added bonus for you is a reduced risk of cancer, heart disease, diabetes and digestive problems.
Sweet Braised Figs
This recipe is simple, healthy and delicious. Braised figs make a stunning display, and their delicate warm taste will not disappoint. Add braised figs to your oatmeal, on fat-free cottage cheese or even throw a few onto a salad.
Not only are figs high in fiber, they are also loaded with potassium – a mineral important in controlling blood pressure.
Yield: 6 servings
Here’s what you need…
1. Heat a large non-stick saute pan and spray with cooking spray. Add the agave nectar.
2. Place the figs, sliced side down in the pan. Cook for 3-5 minutes over medium heat. The figs will become slightly sticky and golden around the edges.
3. Remove from pan and place sliced side up on a plate. Drizzle with remaining juice from the pan.
Nutritional Analysis: One serving equals: 70 calories, .2g fat, 18g carbohydrate, 2.4g fiber, and .6g protein.
Someone finally got it right
After years and years of training people I have stumbled upon a program that can give a new life and happiness to anyone no matter what their condition!
LIVE-in-Fitness is the most comprehensive hands-on program for all people that I have ever seen. Its direction follows the same efforts both mentally and physically that I have used over the last three decades, but it is not just for athletes anymore. It is for anyone no matter what condition to build themselves both physically strong and mentally satisfied.
When the person you are meets the person you can be in this program, it allows you to become not only healthier, but also more confident in what you have to offer the world. Congratulations, LIVE-in-Fitness! Someone finally got it right.
How do you know what you know…
…if you don’t really know WHAT you know (ya know?!)
I am on a quest for the truth. The truth, the whole truth, nothing but the truth, so help me God. It’s TRUE! I once was over 330 lbs and spent most of my time wasting time, money, energy and effort on ‘gimmicks’ that I never realized were actually ‘gimmicks’. I believed that what they were offering me was a way to lose ‘the weight.’ I didn’t know when I was going to these big weight-loss centers, and trust me I have tried them all (Jenny Craig, NutriSystem, Lindora, WeightWatchers), and even gastric bypass! that the truth was – they were keeping me amp’d up on their goods merely so I’d just continue on their product. Whether or not I lost a pound had nothing to do with it.
Yeah, I showed some initial weight-loss but really each place was teaching my body to KEEP THE FREAKIN WEIGHT ON! What kind of perfectly LEGAL YET unethical behavior is that? No wonder there is an epidemic in this country! And worse yet these programs are so convincing to the consumer that you don’t even realize that you are only keeping fat and losing muscle. SAY WHAT? Muscle is what burns the freakin fat man! The worst part is it the “DIET INDUSTRY” that keeps us chained to the scale. We all have fallen victim to this dastardly monster who calls out to you in your bathroom, in the doctor’s office, and yes, even at the amusement park. Those PUNKS!
What I know now is that in reality the scale is only a partial factor in your ultimate fitness. Amen to that! Anytime you are in a program where you can only ‘lose weight’ while you are ‘on the program’ then that ain’t it, kids! So the truth is… Now we know, ya know.
~ Colleen
This Pep Talk is for YOU
Just this past Saturday an 86-year-old gentleman participated in 7AM Bootcamp and performed some personal bests,too. That really puts it in proper perspective when you realize that you CAN improve no matter your age. Sid Graber may be an octogenarian, but that doesn’t mean he has any less physical capability than a younger person. No matter what your age or level of conditioning, YOU CAN MAKE A CHANGE. You currently have the body you have accepted. Perhaps it has not occurred to you that FITNESS CAN BE FUN? Please take a look at the group warm up exercise we did at bootcamp Saturday and make sure to notice how the Fun Factor warmed up right along with the muscles!
You don’t need to make a decision or commitment one way or the other without at least trying my FREE ALL-AGE BOOTCAMP AT 7AM ON SATURDAYS. Right on the sportcourt by the playground behind the Tuscany Recreation Center. If you are not a resident or guest of one, just call ME and you can be MY guest–any Saturday, just for asking. Here is what we did just recently at the last couple of bootcamps:
Want to talk to me with your questions or concerns? 702-898-4622.
Find out how easy it is for you to participate.
21 Universal Rewards of Exercise
The number one reason that most people are out-of-shape is that they don’t exercise enough.
I’ve often wished that I could give each and every one of you a personalized pep talk to get you up off the couch and into the gym, day after day. So here’s my pep talk in bullet form – 21 rewards that you will gain from regular exercise.
Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.
1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.
2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.
3. You’ll be less stressed: You have enough stress in your life – it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.
4. You’ll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.
5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.
6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.
7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.
8. You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.
9. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.
10. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.
11. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.
12. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.
13. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.
14. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.
15. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.
16. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.
17. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.
18. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.
19. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.
20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!
21. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.
What are you waiting for? Lace up your shoes and get moving!
Guarantee Your Success
The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results. Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.
Fastest Chicken Stir Fry
Think you don’t have enough time to cook a healthy meal? Think again. This healthy and delicious chicken stir fry takes only minutes to make. Instead of chopping the vegetables yourself, this recipe calls for pre-chopped ingredients found in the produce section of your grocery store. Skip the take out line tonight and try this recipe instead.
Yield: 6 servings
Here’s what you need…
* 1 teaspoon olive oil
* 1 teaspoon chopped garlic
* 1 cup asparagus, cut into 2 inch segments
* 1 (16 oz) package pre-chopped stir fry vegetables
* 1 (10 oz) package shredded cabbage
* 1 cup chopped pineapple
* 1 cup chopped cooked chicken breast
* 3/4 cup teriyaki sauce
1. Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir fry for 5 minutes or until the asparagus turns bright green.
2. Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender.
3. Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.
Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.
Spread the word. Forward this newsletter to your friends, family and coworkers by using the ‘refer a friend’ link below. They’ll thank you for it.
Are You Deprived?
Thanks for reading DEBRA’S FITNESS FREE PRESS, with focus on WEIGHT LOSS & MAINTENANCE through METABOLIC BOOSTING that comes from good OLD-FASHIONED EXERCISE. I’ll let you in on a little secret… It’s not hard to get and stay fit. It’s not about hard work and deprivation. Just try a variety of activities and learn which ones are most enjoyable. Same for eating the right foods. The right choices deliver the right results. Set the right boundaries for yourself. That’s all.
We aren’t talking the latest craze in overnight weight loss which is now known to slow your metabolism even more and cause you to gain more rapidly. That’s the “yo-yo” method. We are talking the REAL DEAL for a lifetime–a healthy, fit, pattern of doing the right things more often than not. Sure, you can earn your slack here and there to enjoy a craving or skip a workout or two occasionally. When you set up a healthy pattern your body becomes a LEAN, FAT-BURNING MACHINE. But… it doesn’t happen overnight. You will notice changes almost immediately and they will continue gradually as long as you continue. So… the sooner you start doing the right things, the sooner you will begin earning the rewards of a healthy metabolism.
Take a look at the latest video clips we have filmed right here on the Sportcourt by the Playground at Tuscany. You will see ALL AGES, ALL LEVELS of conditioning benefiting from essentially the same activities modified to individual capabilities. No one is left behind. Just make the commitment to show up and I will sprinkle my fairy dust for fitness on you 
Just to recap: Weekend Bootcamp is NOW on SATURDAYS 7AM…(formerly Sunday).
This is my FREE All-Age Bootcamp every Saturday 7AM. It’s true. Just bring the whole family, kids and all (ages 5 & up) because it is clearly evidenced that anyone of any age and level of conditioning can participate in the exact same activities. No worries about attention span, because it is so varied and fast moving that even the kids cannot be bored. See the videos on the site!
Take a look at some of the whole-body wake up movements done most every morning in our 5:30 & 6:00 Bootcamps on the playground right here at Tuscany. Monday, Wednesday, and Friday, you will find me along with your neighbors who have already made a commitment and are getting the results they deserve.
Just get that EARLY MORNING METABOLIC BOOST 3-4 days a week and you will see how easy it can be to GET RESULTS FAST AND HAVE FUN DOING IT.
… you know where to find us!
It is true. When you devote time to the most effective, natural method of healthy weight loss through good old-fashioned exercise, you not only burn the fat stores, but … suddenly your nutrition choices change without even dietingSmile But…the feature of this newsletter is about setting personal boundaries.
The secret to getting results you want sooner than later… is to GET UP EARLY AND REV UP YOUR METABOLISM FOR THE ENTIRE DAY. That way, you become a LEAN, FAT-BURNING MACHINE all day long. No pills, no gimmicks, just good old-fashioned exercise done on the playground early in the morning. Find out how easy it is for you to participate.
So, just GET UP and launch yourself into your 2009 PERSONAL MAKEOVER program … Click here to find out how!
If you live at Tuscany, you will want to stay informed of the Rhodes chapter 11-reorganization process updates on the online forum. Feel free to visit these sites with dedicated pages for Block Watch, Talk Forums, Classifieds, and the new Tuscany Business directory. I personally created, host, and maintain them myself as my contribution to my neighbors, so please take advantage of the information and feel free to share it. Thanks for reading … hope to see you at the playground!
The Freedom of (Self-Imposed) Chains
Most of us are under the misconception that fit people work hard and spend most of their lives deprived in order to achieve their amazing bodies.
Nothing could be farther from the truth.
I’ll let you in on a little secret…It’s not hard to get and stay fit. It’s not about hard work and deprivation.
It’s all about boundaries.
Let me explain…
When you were a child your parents set boundaries around you. They were the authority on what was or wasn’t acceptable behavior. You had to complete your chores before dinner. You had to finish your homework before going out to play. You had to eat all your vegetables before dessert.
If you failed to comply with these boundaries then you knew that there would be consequences.
As an adult you, and only you, are the authority on what is or isn’t acceptable behavior. You are in the position to set boundaries around yourself. These boundaries serve as a framework of order around you – a rock of support in an otherwise chaotic world.
With self-imposed boundaries you can assure your success in anything… specifically with weight loss.
Your fitness boundaries have to be self-imposed – no one is going to do it for you. Don’t look at this as a bad thing! Self-imposed boundaries are self-empowering.
Let’s face it, you’ve been living life without fitness boundaries.
* You eat whatever you want, whenever you want it.
* You use any excuse to avoid exercise.
* You indulge whenever it feels good.
Your Fitness Boundaries
It’s time to introduce boundaries back into your life. These boundaries are the key to unleashing your ideal fit and healthy body.
1. Fitness Boundary One: What you eat
If you were to be perfectly honest with me, you could list off the foods that are unhealthy and fattening. So why are you still eating them? You know that refined, fried, processed and sugary foods are not good for you.
Place boundaries around what you will allow yourself to eat. Acceptable food items include whole foods, vegetables, fruits, whole grains, and lean meats.
2. Fitness Boundary Two: How you exercise
I know that you’re not an Olympic athlete, but that doesn’t mean that you can simply pass on exercise. By now you are well aware of the host of benefits that exercise provides. With regular exercise you’ll look great, feel amazing and have more energy than ever.
Place boundaries around how often you must exercise. Choose exercise that is challenging and fun – don’t be afraid to try new activities that improve your strength and endurance. (SEE MY RECENT JUMPROPE VIDEO CLIP–try it and you may be surprised!)
3. Fitness Boundary Three: When you indulge
Let’s face it, we live in a world where indulging has become the norm, rather than the exception. When you live life without fitness boundaries, everyday is an opportunity to indulge. These indulgences all add up quickly, causing your clothes to become tight and your energy levels to drop.
Place boundaries around when you can indulge. You’ll find that by limiting your indulgences you’ll end up enjoying them even more.
Putting It In Action
Sit down and take a long, hard look at your lifestyle. Are you eating as healthy as you could be? Are you exercising 3-5 times each week? Are you indulging too often? Answer the following questions:
1. What 3 food items can I eliminate from my daily diet? (These should be nutritionally void items like high-calories beverages, fast food, packaged snacks, high-fat food, candy or desserts.)
2. When can I schedule exercise into my week? (Pick 3-5 days, and select a specific timeframe. Example: I’m going to exercise on Monday, Wednesday and Fridays from 5am-6am.)
3. When will I allow myself to indulge? (Don’t go overboard here, especially if you need to lose weight. Enjoy a treat a couple times each month, and do so guilt-free knowing that you’ve maintained healthy food boundaries the rest of the time.
Remember that self-imposed boundaries are self-empowering.
Fitness boundaries put your fitness results on autopilot. If you know what constitutes an acceptable meal, then choosing what to eat just got a whole lot easier. If you’re committed to exercising 3 times a week, soon it becomes second nature.
Need help setting up your fitness boundaries? I am here to help – call or email me now!
Confidence Booster
Have you ever wished that you had more confidence? People who set fitness boundaries report experiencing a boost of confidence. Think about it: when you set a higher standard for yourself confidence grows naturally. As you lose weight and feel better than ever your confidence will sky rocket.
Fresh Vegetable Tacos
There is no question that these veggie stuffed tacos are both healthy and delicious. Fresh asparagus, sweet peppers, corn, onion, pinto beans and cilantro create a tasty blend of flavors. To increase your protein intake feel free to throw in strips of lean chicken breast. Serve with sliced avocado and a side of salsa. Servings: 6
Here’s what you need…
* 1 teaspoon olive oil
* 2 cloves garlic, minced
* 1 medium onion, chopped
* 2 cups asparagus, cut into 1 inch pieces
* 1 cup sweet peppers, chopped (red, yellow, orange or all three!)
* 3 ears of corn, kernels shaved off
* 1 (15 oz) can pinto beans, drained and rinsed
* 1/4 chopped cilantro
* 6 whole wheat tortillas
* 1 avocado, sliced
* Salsa
1. Place the olive oil and garlic in a large non-stick frying pan over medium heat. Add the onions and sauté for about three minutes or until the onions begin to soften.
2. Add the asparagus and continue to sauté , stirring occasionally for 5 minutes.
3. Add the peppers and continue to sauté , stirring occasionally for 5 minutes.
4. Add the corn, beans and cilantro and sauté for 5 more minutes, or until the vegetables are tender. *Note: Make sure you don’t overcook the vegetables. You want them to be tender but not too soft.*
5. Remove from heat. Place a scoop of the veggie mixture in each tortilla and top with sliced avocado. Serve with your favorite salsa.
Nutritional Analysis: One serving equals: 308 calories, 8g fat, 46g carbohydrate, 13g fiber, and 12g protein.
Want Fries With That?
Thanks for reading this SIXTEENTH 2009 Fitness Free Press, with focus on WEIGHT LOSS through METABOLIC BOOSTING that comes from good OLD-FASHIONED EXERCISE.
Bootcamp NOW on SATURDAYS 7AM… (formerly Sunday).
Have you heard about my FREE All-Age Bootcamp every Saturday 7AM? It’s true. Just bring the whole family, kids and all (ages 5 & up) because it is clearly evidenced that anyone of any age and level of conditioning can participate in the exact same activities. No worries about attention span, because it is so varied and fast moving that even the kids cannot be bored. See the videos on the site!
Take a look at one of the whole-body wake up movements that we do most every morning in our 5:30 & 6:00 Bootcamps on the playground right here at Tuscany.
I think you will agree that the good old fashioned “woodchop” exercise does the trick when it comes to waking up your body and mind quickly and efficiently. Try starting your day with 10-15 of these and when you are ready… you know where to find us!
Just get that EARLY MORNING METABOLIC BOOST 3-4 days a week and you will see how easy it can be to GET RESULTS FAST AND HAVE FUN DOING IT.
It is true. When you devote time to the most effective, natural method of healthy weight loss through good old-fashioned exercise, you not only burn the fat stores, but … suddenly your nutrition choices change without even dietingSmile But…the feature of this newsletter is about nutrition choices –Going Fried-Free, because that brings it all together even faster.
You will also see two women in the video and their astounding weight loss of 15 and 25 pounds apiece in just 25 days! Believe it … you can see for yourself. It is in the video clip. One lost 3 inches off her waistline and the other lost SIX!
The secret to getting results like this is to GET UP EARLY AND REV UP YOUR METABOLISM FOR THE ENTIRE DAY. That way, you become a LEAN, FAT-BURNING MACHINE all day long. No pills, no gimmicks, just good old-fashioned exercise done on the playground early in the morning.
So, just GET UP and launch yourself into your 2009 SUMMER MAKEOVER program … Click here to find out how!
The article for this edition prompts you with the question: (are you) “Ready for bathing suit season?” … so please read on to find out how I can help YOU answer YES!
The Deep Fried Disaster
I am often asked how to lose weight quickly and easily.
Of course no one wants to listen to a lecture on the importance of healthy eating coupled with a solid exercise routine. That would preclude the quick and easy part.
So in a world where two thirds of all adults are overweight or obese, and some doctors predict that we will soon see a generation with a lower life expectancy than their parents due to obesity related diseases, I’ve come up with a solution that is both quick and easy. (Drum roll, please.)
Stop eating fried foods. (Gasp!)
Fried foods, despite having little to no nutritional value and being loaded with fat and calories, have become an accepted indulgence in our society. So accepted that many restaurants serve fries or chips alongside every meal.
It’s no wonder that fried foods are the number one thing that most people crave – they are salty, addictive and plentiful.
Are Fried Foods Really That Bad?
In a nutshell, yes, fried foods really are that bad for you.
Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.
Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.
Other disasters that fried foods put you at risk for include:
* Heart Disease
* Diabetes
* Clogged Arteries
* High Blood Pressure
* Obesity
* Acne
Fried foods have also been known to trigger Acid Reflux and IBS (Irritable Bowel Syndrome).
Need I say more?
Going Fried-Free
Giving up fried food may not be easy, though it will arguably be one of the best things you do for your health and appearance. You will lose weight and improve your health by eliminating fried food from your life.
Keep in mind that, like all habits, the first thirty days will be the toughest. Make things easier by staying away from situations that place you in front of a big basket of fries or plate of doughnuts.
New Foods to Love
Instead of fried foods, enjoy the following:
* Substitute a salad or fruit instead of fries
* Baked potato – but pass on the butter and sour cream
* Baked chicken instead of fried chicken
* Baked chips instead of fried chips
* Raw veggie pieces
You may be surprised how delicious these healthier options taste.
Help, I’m addicted!
If your diet has consistently included fried foods – multiple times a day or several times each week, then giving it up may take more work than simply trying healthier options.
You’ll need to use some mental strategies as well.
To do this focus on all the negative things about eating fried foods:
* Think of how bloated and heavy you feel afterward
* Remember the heart burn you’ve experienced
* Focus on the extra pounds you want to lose – imagine doughnuts and French fries sticking to your belly and thighs
* Look at your acne
* Feel the discomfort of being out of breath doing normal activities
You didn’t think I was really going to skip telling you how beneficial exercise is to achieving your health and weight loss goals did you?
The bottom line is that exercise plus healthy eating will give you the body that you want.
What are you waiting for? Drop that bag of chips and call me for a workout that will change your life!
The Trans-Fat-Free Decoy
You’ve probably heard that many restaurants and food manufacturers have stopped using trans-fats. Don’t get too excited. While trans fats aren’t as bad as other fats, fried items are is still loaded with fat, calories, and sodium – all things that you want to avoid when trying to lose weight.
Before you eat a trans-fat-free item check the overall nutritional content. Does it contain saturated fat? What is the total fat and calorie count? What about sugar and sodium? Don’t let a trans-fat-free label distract you from the overall nutritional content of the food.
Summer Time Gazpacho
Gazpacho is a tomato based, raw vegetable soup that is served cold. This recipe makes a light and refreshing summer meal, and is quick and easy to make. Feel free to simply chop the ingredients for a thicker soup if you’d rather not use a blender.
Yield: 4 servings
Here’s what you need…
* 1 pound ripe tomatoes
* 1 1/2 cups cucumber chunks, peeled and seeded
* 1/2 cup chopped red bell pepper
* 1 clove garlic
* 1/4 teaspoon cumin
* 1/2 teaspoon salt
* 1 teaspoon red wine vinegar
* 1 teaspoon light honey
* 2 teaspoons fresh lemon juice
* 1 Tablespoon olive oil
* * Optional * Cayenne pepper to taste
1. Core the tomatoes, and cut into large chunks.
2. Place all ingredients, except cayenne, into a blender. Puree until smooth.
3. Transfer to a container, add cayenne. Cover and chill.
4. Serve cold.
Nutritional Analysis: One serving equals: 71 calories, 4g fat, 9g carbohydrate, 2g fiber, and 4g protein.
This Mind Trick Works
Thanks for reading this FIFTEENTH 2009 Fitness Free Press, with focus on WEIGHT LOSS through METABOLIC BOOSTING that comes from good OLD-FASHIONED EXERCISE.
Take a look at one of the whole-body wake up movements that we do most every morning in our 5:30 & 6:00 Bootcamps on the playground right here at Tuscany.
I think you will agree that the good old fashioned “woodchop” exercise does the trick when it comes to waking up your body and mind quickly and efficiently. Try starting your day with 10-15 of these and when you are ready… you know where to find us!
Just get that EARLY MORNING METABOLIC BOOST 3-4 days a week and you will see how easy it can be to GET RESULTS FAST AND HAVE FUN DOING IT.
It is true. When you devote time to the most effective, natural method of healthy weight loss through good old-fashioned exercise, you not only burn the fat stores, but … suddenly your nutrition choices change without even dietingSmile But…the feature of this newsletter is about nutrition choices, because that brings it all together even faster.
To get an idea of what we do, just click to view the video clip taken of my recent Sunday 8AM Bootcamp on the sport court at the playground here in Tuscany. What you will see is a multi-level, multi-generational activity with participants ranging from 5 to 72 years old! Yeah, even a 5 year old can follow the no-brainer drills for fun and frolic. KIDS ARE FREE! The best part of this is that everyone has FUN while getting an effective workout.
You will also see two women in the video and their astounding weight loss of 15 and 25 pounds apiece in just 25 days! Believe it … you can see for yourself. It is in the video clip. One lost 3 inches off her waistline and the other lost SIX!
The secret to getting results like this is to GET UP EARLY AND REV UP YOUR METABOLISM FOR THE ENTIRE DAY. That way, you become a LEAN, FAT-BURNING MACHINE all day long. No pills, no gimmicks, just good old-fashioned exercise done on the playground early in the morning.
So, just GET UP and launch yourself into your 2009 SUMMER MAKEOVER program
If you live at Tuscany, you will want to stay informed of the Rhodes chapter 11-reorganization process updates on the online forum. Feel free to visit these sites with dedicated pages for Block Watch, Talk Forums, Classifieds, and the new Tuscany Business directory. I personally created, host, and maintain them myself as my contribution to my neighbors, so please take advantage of the information and feel free to share it. Thanks for reading … hope to see you at the playground!
The article for this edition prompts you with the question: (are you) “Ready for bathing suit season?”… so please read on to find out how I can help YOU answer YES!
The Missing Link for Motivation
If you’ve ever wished that you were more motivated to experience life at your full potential then this is for you.
Most of us set goals and work hard only to find our motivation fizzle out after a couple of weeks. But there are little tricks that will help you harness the power of your mind and propel you toward achieving your goal.
The Two Motivators
When you boil it down, you’re motivated by two simple things:
1. To avoid pain (fear of failure)
2. To gain pleasure (promise of reward)
You are naturally geared toward one of these motivators. To figure out which, think of the last time you accomplished a task and then ask yourself the following: While doing the task were you thinking about what would happen if you failed to finish, or were you thinking about what you would gain when you finished?
Take note as to which motivator works for you – fear of failure, or promise of reward.
Set Your Goal: The first step towards unstoppable motivation is to determine your goal. You know you’re unhappy with your body, but what exactly do you want to change? Why is it important to you?
Perhaps you can relate to one of the following goals:
* You need to lose weight for your health. Your doctor scared you straight or maybe you’ve had a recent health problem that landed you in the hospital. Your goal is to move away from the pain of sickness.
* You want to look and feel incredible. You’ve always wanted to feel vibrant and attractive. The idea of having more energy really excites you. Your goal is to move toward the pleasure and reward of a fit body.
* You’re worried about your kids. They don’t eat enough vegetables, they drink more soda pop than water and they play video games constantly. You have decided to model a healthier lifestyle and to encourage your kids to participate. Your goal is to move away from the risks of a sedentary lifestyle and to propel your kids toward a healthy future.
Train Your Mind for Weight Loss:
With your clear and important goal in mind, let’s take a few minutes to train your mind to achieve it. You know that weight loss comes as a result of eating right and regular challenging exercise, so let’s use your mind to conquer both.
Eating Right: Use this exercise to distance yourself from the self-sabotaging foods you really wish you didn’t eat, and to naturally begin selecting healthy foods.
Take a moment to review your current eating habits. Identify the foods that you should stop eating (hint: sweets, anything fried, refined carbohydrates, sugary drinks). Identify the worst food that you eat regularly but know you shouldn’t.
Now imagine the healthy foods that you should eat (hint: vegetables, fruits, whole grains, lean protein). Identify the healthiest food that you know you should eat regularly.
Now with the image of these two foods in mind, find a quiet place and do the following exercise (seriously this stuff works):
* Draw up the image of your unhealthy food item. This image will likely be quite vivid, with smell, taste and bright color. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
* Draw up the image of your healthy food item. This image will likely be fuzzy and faded. In your mind, bring this picture to life with smell, taste, sound and bright color.
Regular Exercise: This technique can be applied in a way that encourages you to crave exercise rather than avoid it.
Take a moment to imagine how you feel after a great workout (notice the emphasis on the word after). Remember the physical satisfaction as well as the sweet feeling of accomplishment.
Now bring to your mind the aspects of exercise that you dislike. What is your biggest reason for avoiding exercise? Are you too tired? Do you not have enough time? Is physical exertion too much of a hassle? Pinpoint your greatest complaint about exercise.
Now with the image of these two aspects of exercise in mind, find a quiet place and do the following exercise:
* Draw up the image of your exercise complaint. The image is likely to be clear and accompanied by the sounds, smells and sensations. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
* Draw up the image of the wonderful feeling you have after accomplishing a great workout. Magnify this image in your mind. Fixate on how you feel physically, mentally and emotionally. View the experience in bright colors and add a sound track of inspirational music.
Why It Works
If this was your first experience with training your mind (also called Neuro-Linguistic Programming, or NLP) it may have felt a little odd. Many of the world’s top achievers regularly use techniques like these to accomplish astounding goals.
The techniques above work because they train your mind to bring your behavior in line with your values. Think about it, you value health, you desire to be fit and attractive and you want to instill healthy habits in your kids.
These techniques encourage you to avoid self-sabotage and to make choices that line up with what you truly value.
Now that you are ready to accomplish your goals, call or email me today to start your fitness program that will greatly improve your life.
The Rocking Chair Test
Need another boost of motivation? Anthony Robbins uses this Rocking Chair Test to propel his students to action.
* Imagine yourself at 90 years old, sitting in a rocking chair and looking back over your life.
* Imagine that you never accomplished the goals that are important to you. Feel the pain of loss and regret.
* Now imagine that you did accomplish these important goals. Feel the pleasure of success and accomplishment.
Which scenario do you want to experience when you are 90?
Roasted Brussels Sprouts
This is one of those healthy foods that you’re missing out on! If the thought of Brussels Sprouts makes you queasy, then you’ve never had them prepared like this. Roasted with fresh garlic and light seasoning, these crunchy treats will tease your taste buds into thinking you’re eating potato chips. Servings: 2
Here’s what you need…
* 12 Brussels Sprouts
* 1 teaspoon Olive oil to drizzle
* Salt and pepper
* 2 fresh garlic cloves, minced
1. Preheat the oven to 400 degrees.
2. Cut the stem off the Brussels Sprouts and cut them in half lengthwise. Drizzle with olive oil, coat evenly. Season with salt and fresh ground pepper.
3. Place the Brussels Sprouts cut side down on a baking sheet. Roast for 10 minutes.
4. Remove the baking sheet from the oven, using tongs coat the Brussels Sprouts with the garlic. Place the baking sheet back in the oven for an additional 5 minutes.
5. Remove the baking sheet from the oven, the cut side of the Brussels Sprouts should be browned and crispy.
Nutritional Analysis: One serving equals: 72 calories, 2g fat, 10g carbohydrate, 4g fiber, and 4g protein.
Enough is Enough
Thanks for reading this FOURTEENTH 2009 Fitness Free Press, with focus on WEIGHT LOSS WITHOUT DIETING through METABOLIC BOOSTING that comes from good OLD-FASHIONED EXERCISE. If you think that your reasons for not including exercise in your life are valid, then view the video clip of a Tuscany bootcamp participant, who is named THE MOM WITHOUT AN EXCUSE!
Full-time working mom with FOUR children ages FIVE and under–gets 4 workouts per week… she makes sure it happens. What is your excuse? Click the photo, below, to watch the video:
Just get that EARLY MORNING METABOLIC BOOST 3-4 days a week and you will see how easy it can be to GET RESULTS FAST AND HAVE FUN DOING IT.
It is true. When you devote time to the most effective, natural method of healthy weight loss through good old-fashioned exercise, you not only burn the fat stores, but … suddenly your nutrition choices change without even dietingSmile
To get an idea of what we do, just click to view the video clip taken of my recent Sunday 8AM Bootcamp on the sport court at the playground here in Tuscany. What you will see is a multi-level, multi-generational activity with participants ranging from 5 to 72 years old! Yeah, even a 5 year old can follow the no-brainer drills for fun and frolic. KIDS ARE FREE! The best part of this is that everyone has FUN while getting an effective workout.
You will also see two women in the video and their astounding weight loss of 15 and 25 pounds apiece in just 25 days! Believe it … you can see for yourself. It is in the video clip. One lost 3 inches off her waistline and the other lost SIX!
The secret to getting results like this is to GET UP EARLY AND REV UP YOUR METABOLISM FOR THE ENTIRE DAY. That way, you become a LEAN, FAT-BURNING MACHINE all day long. No pills, no gimmicks, just good old-fashioned exercise done on the playground early in the morning.
So, just GET UP and take me up on TWO WEEKS of FREE WORKOUTS to launch you into your 2009 SWIM SUIT READINESS program … Click here to find out how!
If you live at Tuscany, you will want to stay informed of the Rhodes chapter 11-reorganization process updates on the online forum. Feel free to visit these sites with dedicated pages for Block Watch, Talk Forums, Classifieds, and the new Tuscany Business directory. I personally created, host, and maintain them myself as my contribution to my neighbors, so please take advantage of the information and feel free to share it. Thanks for reading … hope to see you at the playground!
The article for this edition prompts you with the question: (are you) “Ready for bathing suit season?”… so please read on to find out how I can help YOU answer YES!
3 Steps to Overcome Overeating
Let’s face it, the extra pounds you’re carrying around are due to overeating – plain and simple.
Why do you overeat? Here are a few likely reasons:
1. Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
2. Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absentminded calories really add up.
3. Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.
Here are 3 Steps To Overcome Overeating – read these, and apply them to your life.
Step #1: Pay Attention
Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.
To apply this rule, don’t eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don’t graze in the kitchen while cooking.
Step #2: Practice Balance
Be aware of the types of food that you eat during each meal, and make sure that it’s balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you’ll lose the urge to overeat.
This means you shouldn’t always eat carb-based meals, and you also shouldn’t always eat high-fat meals. Make a mental checklist of the food groups that you’ve eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you’d later regret.
Step #3: Be Tuned In
Your body will always tell you when its hunger has been satisfied – you’ve just gotten so good at ignoring the signs that you barrel through your meal only to feel like you’ve been hit by a ton of bricks once all that food hits your stomach. It’s time to take a deep breath and listen to your body.
An important part of being tuned in is to eat slowly. Once you start to pay attention you’ll notice a point when each bite becomes less and less satisfying. That is your body’s way of letting you know that you’ve had enough and that each continued bite is simply overkill (yes, even if you’re only halfway through that plate of pasta).
By learning how to control your eating habits, you’ll find weight loss to come simply and naturally.
Want to speed up your weight loss, make it permanent, and shape your body at the same time? I’ve got what it takes to get you there! No guess work, no fad diets, and no super long workouts.
Call or email today to learn more about my fitness and fat loss programs that will quickly change your life.
No More Clean Plates
You know that portions are now larger than ever. Do you really need to eat all of that food? Of course you don’t. It is time to release yourself from the obligation to eat every morsel on your plate. Start by always leaving one or two bites. Soon you will find that you naturally stop eating when you’re full – even if your plate isn’t empty.
Rainbow Kebabs
These fresh fruit kebabs are simple to prepare and make a stunning display. It’s perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren’t set in stone – use any fruit that is fresh and colorful.
Yield: 10 servings
Here’s what you need…
* 10 wooden skewers
* 10 strawberries
* 10 bite-sized watermelon pieces
* 10 bite-sized cantaloupe pieces
* 10 bite-sized mango pieces
* 10 bite-sized pineapple pieces
* 10 bite-sized kiwi pieces
* 10 blueberries
* 10 blackberries
1. Put the chunks of fruit on each skewer in a rainbow pattern – red, orange, yellow, green, blue and purple.
2. Place skewers on a platter and serve.
Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.
Ready For Bathing Suit Season?
Thanks for reading this THIRTEENTH 2009 Fitness Free Press, with focus on WEIGHT LOSS WITHOUT DIETING. When you view the video clip of Tuscany resident, Heather DeSanto you will be a believer.
Click here to see video
Just get that EARLY MORNING METABOLIC BOOST 3-4 days a week and you will see how easy it can be to GET RESULTS FAST AND HAVE FUN DOING IT.
It is true. When you devote time to the most effective, natural method of healthy weight loss through good old-fashioned exercise, you not only burn the fat stores, but … suddenly your nutrition choices change without even dietingSmile
To get an idea of what we do, just click to view the video clip taken of my recent Sunday 8AM Bootcamp on the sport court at the playground here in Tuscany. What you will see is a multi-level, multi-generational activity with participants ranging from 5 to 72 years old! Yeah, even a 5 year old can follow the no-brainer drills for fun and frolic. KIDS ARE FREE! The best part of this is that everyone has FUN while getting an effective workout.
You will also see two women in the video and their astounding weight loss of 15 and 25 pounds apiece in just 25 days! Believe it … you can see for yourself. It is in the video clip. One lost 3 inches off her waistline and the other lost SIX!
The secret to getting results like this is to GET UP EARLY AND REV UP YOUR METABOLISM FOR THE ENTIRE DAY. That way, you become a LEAN, FAT-BURNING MACHINE all day long. No pills, no gimmicks, just good old-fashioned exercise done on the playground early in the morning.
So, just GET UP and take me up on TWO WEEKS of FREE WORKOUTS to launch you into your 2009 SWIM SUIT READINESS program … Click here to find out how!
The article for this edition prompts you with the question: (are you) “Ready for bathing suit season?”… so please read on to find out how I can help YOU answer YES!
5 Beach Body Myths (and 3 Steps to Look Amazing)
There’s a good chance that you’ll find yourself in a bathing suit sometime this month.
If you are like most people then that realization will 1) bring a grimace to your face and 2) will motivate you to lose some weight.
While I commend your desire to slim down before baring it all, I’m here to warn you of the 5 myths that most people fall for. Don’t waste your time on these:
Myth #1: Starve the pounds away.
Attempting to lose weight by starving yourself is not only ineffective, it’s also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.
Tip: Don’t starve yourself – instead eat healthy small meals throughout the day.
Myth #2: Take diet pills to boost your effort.
It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise. It’s just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.
Tip: Don’t pop a pill – instead burn calories with exercise.
Myth #3: Do extra crunches to flatten your abs.
We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look you’ll have to focus on burning off the layer of fat that is covering up your abs.
Tip: Don’t obsess about crunches – instead focus on fat burning.
Myth #4: Eat packaged diet foods for speedy results.
It is amazing to see the kinds of foods that are packaged as ‘diet’ or ‘weight loss’ aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn’t need.
Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.
Myth #5: Avoid all carbohydrates in order to slim down.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.
Tip: Don’t swear off all carbohydrates – instead stick with wholesome carbs.
Now that you know what not to do in order to look great this summer, it’s time to go over your beach ready game plan. Here’s what you need to know in 3 simple steps:
* Step One: Cut out the junk.
The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don’t buy any more of it. Remember that your beach ready abs depend on what you eat – don’t eat junk!
* Step Two: Focus on whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
* Step Three: Come train with me.
This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you. Call or reply to this email to get started on an exercise plan that will make you look great on the beach, and all year round.
By making a commitment to exercise regularly, you will value the efforts you are putting into your body and your eating choices will improve automatically–WITHOUT DIETING. Just see the video of Heather DeSanto and see how this worked for her to lose 9 lbs in TWO weeks!
Debra’s Bootcamp WORKS!
It’s Grill Time
Looking for something delicous to grill that won’t derail your weight loss goals? Look no further than the produce section. Onions, bell peppers, eggplant, carrots, asparagas and zuccini are all great options to throw on the grill – and they can all be eaten guilt free.
Mediterranean Lettuce Wrap
This wrap is savory and refreshing, and is the perfect meal to get you beach ready. I recommend roasting your own bell pepper, since most store bought roasted bell peppers are packaged in oil. To do so simply throw it on the grill until soft and then peel the skin after it cools.
Servings: 1
Here’s what you need…
* 1 large leaf of lettuce
* 2 slices lean turkey
* 1 roasted red bell pepper, cut into 4 segments
* 2 tablespoons garlic hummus
* 1 tablespoon olive tapenade
1. Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.
2. Wrap the lettuce, use a tooth pick to hold it together.
Nutritional Analysis: One serving equals: 170 calories, 6g fat, 15g carbohydrate, 5g fiber, and 15g protein.
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