Bosu Balance Pro Trainer, Live-in Fitness Weight Loss Boot Camp

Bosu Balance Pro Trainer Body Circles can be done in a progression of balance drills and should be sequenced AFTER simpler moves. Once the participant has mastered mounting and dismounting the Bosu in its “flat top” position, weight shifting can be learned. After performing the movements of forward-back and right-left… try CIRCLING.  As you can see, weight shifting forward, side, back, side, in a clockwise direction creates circular movement rotating the Bosu in the opposite direction. Done as a pre-workout whole body “wake up” to get the joint fluids flowing Or an excellent active recovery for boot campers who want to catch the breath while continuing to work.  Bosu Circles are also great stabilization for the ankles, knees, and hips plus core body control.

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See more here:
diet guidelines for weight loss

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Live in Fitness Success at 69 years old

Your article on Live in Fitness Las Vegas
 

Whats more important than our health and quality of life?

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Bootcamp Henderson NV Women Fitness

Click Here: See What We Do and Who is Doing It!

But First Let Me Show You The Latest Happenings On The Sport Court Here at Henderson Bootcamp!

Live in Fitness Men's Bootcamp

AND…What Are The Guys Doing At Bootcamp?

What About The KIDS at Bootcamp?

Fitness Bootcamp Kids Henderson NV 89011

QUESTION:

WHAT DID YOU DO TO STAY FIT TODAY?

The ANSWER IS HERE:

Your Daily Workout Awaits on the Sports Court at Tuscany…
7AM and 8AM 
SIX Days a week Mon-Sat…
ONE-WEEK FREE TRIAL!
Just Show Up…WE provide motivation and effective, results-producing, energizing, FUN exercise for TWO hours.  Take all two hours or just 30 minutes; it is up to you. From an 86-yr old to elite athletes, everyone works to their own capacity. Right here in Tuscany. Guests welcome!

For the summer weeks, bring along kids under 12 FREE!

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 Now Read on about “Drink This–Don’t Drink That”!

Drink This Not That

Changing what you drink just may be the magic weight loss bullet you’ve been looking for.

David Zinczenko and Matt Goulding sure think so. But then they did write the book on it: Drink This Not That. They’ve even gone so far as to claim that you could lose up to 32 pounds in a year just by changing what you drink.

What most people don’t know is that it’s a lot easier to drink extra calories than to eat it. So you really need to pay attention to what you’re sipping on.

Here is a sampling of what their book has to offer. The following are 5 of the worst things to drink, followed by 5 slimming alternatives.

Breakfast
While a cup of hot coffee or a glass of lowfat milk are both great ways to start your day, beware of the smoothie trap. More often than not smoothies are closer to milkshakes than protein shakes.

Worst beverage: Smoothie King Peanut Power Plus Grape (40oz)

• 1,498 calories / 44g fat / 214g sugar

Drink This Instead: Smoothie King High Protein Banana (20oz)

• 322 calories / 9g fat / 23g sugar

Lunch
A study done at Virginia Polytechnic Institute showed that people who drink 17oz of water before sitting down for a meal ended up eating 9 percent fewer calories. Those calories can really add up over time.

Worst beverage:

SoBe Green Tea (20oz)

• 240 calories / 0g fat / 61g sugar

Drink This Instead: Honest Tea Organic Honey Green Tea (16oz)

• 74 calories / 0g fat / 18g sugar

Afternoon
When the afternoon rolls around most of us are ready for a pick-me-up. Too often these caffeinated drinks are loaded with waist-expanding calories.

Worst beverage: Starbucks Venti Peppermint White Chocolate Mocha with whipped cream

• 660 calories / 22g fat / 95g sugar

Drink This Instead: Starbucks Venti Caramel Cappuccino

• 170 calories / 6g fat / 18g sugar

Postworkout
There’s no good reason to follow up a great workout with a sugar-filled beverage, even if it makes claims for quick recovery and muscle growth. After exercise your body is in need of protein, carbohydrates and potassium, so choose a beverage filled with these three.

Worst beverage: Naked Protein Juice Smoothie (15.2oz)

• 418 calories / 4g fat / 53g sugar

Drink This Instead: Horizon Organic Chocolate Reduced Fat Milk (8oz)

• 180 calories / 5g fat / 27g sugar

Alcoholic beverages
There are known benefits to drinking alcohol in moderation (one or two drinks per day) such as raised HDL (good) cholesterol, boost in bloodflow, and improved sugar metabolism. A recent study in the journal BMC Public Health reported that people who have a daily drink were 54 percent less likely to be obese. However, it’s called a beer belly for good reason, since many alcoholic beverages are loaded with calories.

Worst beverage: Red Lobster Traditional Lobsterita

• 890 calories / 183g carbohydrates

Drink This Instead: Red Lobster Classic Martini with Gin

• 140 calories / 0g carbohydrates

Recent studies are reporting that most of us drink 21 percent of our daily calories. That adds up to an average of 460 calories each day. It’s easy to see how these calories quickly add up into unwanted pounds.

Pay extra attention to what you drink throughout each day. Make it a habit to pass on the calorie-packed drinks and to focus on drinking lots of water.

Remember that small changes to your lifestyle over time will make the difference.

I’m always available to help – call or reply to this email to set up your free consultation.

Nature’s Perfect Thirst-Quencher

The best drink for both weight loss and health is…water. Here are 4 great reasons to fill your glass to the brim with crystal clear water:

1. Staying hydrated enhances weight loss.
2. Drinking water prevents dehydration.
3. Filling your stomach with water before meals prevents overeating.
4. Quenching your thirst with water hydrates your skin, giving it a more youthful glow.

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According to Wansink, overeating can be greatly reduced simply by removing the cues in your environment that cause you to overeat. He goes on to explain the top 5 Diet Danger Zones and the solutions for each:

1. The Meal Stuffer: At mealtime you really stuff yourself. You clean everything off your plate, eat quickly and often go back for seconds. You consider yourself to have a “healthy appetite” and often feel uncomfortably full after eating.

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Henderson Bootcamp Women

Click Here: See What We Do and Who is Doing It!

CHANGE THE SCENERY FOR A NEW BOOST
Indoor Gyms can be boring and the cardio equipment is very monotonous. But when you utilize the human body as the machine of choice, that’s when you activate the metabolism and become one with the activity.

THE “AFTER-BURN” EFFECT FOR WEIGHT LOSS
Early morning exercise raises the metabolism to burn stored fat all throughout the day. What’s more, exercise is the greatest mood enhancer and it’s available for you to begin your day.

SUNLIGHT FOR MOOD ENHANCEMENT
Enjoy the outdoors, good camaraderie and a scientifically designed program to put the fun back into fitness with a combination of endurance, strength, balance and flexibility.

TECHNOLOGY YOU CAN TAKE OUTDOORS
 TRX suspension training system–the most cutting-edge exercise technology available today. TRX enables you to get much more from your workout in a fraction of the time. Exercise modification is as easy as increasing or decreasing your body lean to fit individual capability.

View this short YouTube video to see what we do and who is doing it at “VegasFitness1″ channel. 

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TRX Suspension Training System-Henderson Fitness Bootcamp 89011

Click Here to View TRX at Tuscany on YouTube

TRX is the most cutting-edge exercise technology available. This suspension training system enables you to get much more from your workout in a fraction of the time. Exercise modification is as easy as increasing or decreasing your body lean to fit individual capability. View this short YouTube video to see me performing some of my favorites at “VegasFitness1″ channel. 

Early morning exercise raises the metabolism to burn stored fat all throughout the day. What’s more, exercise is the greatest mood enhancer and it’s available for you to begin your day. Enjoy the outdoors, good camaraderie and a scientifically designed program to put the fun back into fitness with a combination of endurance, strength, balance and flexibility.

Indoor Gyms can be boring and the cardio equipment is very monotonous. But when you utilize the human body as the machine of choice, that’s when you activate the metabolism and become one with the activity.

Your Daily Workout Awaits on the Sports Court at Tuscany…7AM SIX Days a week Mon-Sat…ONE WEEK FREE TRIAL! Just Show Up…WE provide motivation and effective, results-producing, energizing, FUN exercise for TWO hours.  Take all two hours or just 30 minutes; it is up to you. From an 86-yr old to elite athletes, everyone works to their own capacity. Right here in Tuscany. Guests welcome!

For the kids and family, bring them on Saturdays!

 Contact Debra 702-898-4622

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Recognize the Difference

So you have a weight problem.

Pounds have added up over the years, slowly accumulating on your hips, thighs and belly.

When you look in the mirror you don’t like what you see. Yet you feel stuck.

You’re stuck because…

• You’ve gained too much weight to ever lose it all.
• You’re too old to make a change.
• You’d be lost in a gym.
• You simply don’t know where to start.

And so, if you are like most people, you give up on yourself before you ever shed a pound. The enormity of your goal paralyzes your ability to even begin.

I believe you can end this cycle of self destruction by simply focusing on the mole hills that make up the mountain – rather than focusing in on the mountain itself.

Don’t get me wrong, I know that weight loss can seem like an enormous task – especially when you have 20, 50 or even 100 pounds to lose.

However, rather than being discouraged by the mountain of fat you need to lose, conquer the mole hill of losing one single pound each week.

In fact, make it your weekly mole hill to drop one pound a week.

Doesn’t that sound easy? If you did this consistently for one year you would lose 50 pounds.

So how do you shed a pound a week? Simple. Just burn 3500 extra calories.

Create a 3500 calorie deficit each week by a combination of increased calorie exertion (exercise) and a decrease in calories consumed (eating less).

Take every opportunity to exert more calories by increasing your physical activity and to decrease your calorie consumption by eating fewer calories and by making healthier choices.

It helps to record your progress in a notebook and refer back to it. You will be surprised how encouraging it is to see your weekly progress written down on paper.

Remember, if you lose 500 calories a day you will drop a pound in a week.

Here are some practical ways to lose calories:

Weight loss doesn’t have to be a mountain. Each molehill you conquer will take you one step closer to a healthier, fitter you.

Small changes to your lifestyle over time will make the difference.

I’m always available to help – call or reply to this email to set up your free consultation.

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You start each morning with the promise to be “good” today.

You’ll refuse the baked goods at the office. You’ll speed past that fast food place at lunch. You’ll turn a blind eye to the vending machine in the mid-afternoon. And you’ll pass on the ice cream after dinner.

But… you hadn’t counted on the fact that a box of your favorite donuts would be sitting in the break room. Or that co-workers would invite you to join them for fast food place at lunch. Or that Girl Scouts would come through the office after school with boxes of thin mints. Or that your special someone would come home with a pint of Coffee Heath Bar Crunch.

And as you get into bed each night you tell yourself that tomorrow will be different.

Tomorrow you will conquer temptation.

But tomorrow comes with its own set of special circumstances and temptation gets the best of you once again.

Why Does Temptation Always Win?

We live in society where food temptations are everywhere.

• Walk through a store and you’ll see the unhealthy food items displayed front and center.
• Turn on the TV and you’ll be assaulted with commercials for fattening foods.
• Open a magazine and you’ll notice glossy pin-ups of sugary snacks.
• Go down the street and you’ll have restaurant signs clamoring for your attention.

In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging.

• You treat tempting food as a reward.
• You turn to tempting food for comfort.
• You rely on tempting food as stress relief.
• You allow tempting food to become a habit.

It’s Your Turn to Win

Temptation doesn’t need to have the upper hand on you anymore. It’s time to fight back using your most powerful asset: your brain.

Your mind is an amazing thing. Once it is made up about something it is nearly impossible to change it.

A Matter of Perspective

Imagine for a moment that you’re peacefully floating down a river in an inner tube. The sun is out, the birds are chirping, and you are having a wonderful time. You feel great about the river because it is making you feel good.

Now imagine that you are in a plane flying over the river. Your eye is immediately drawn to an enormous rocky waterfall. You look up the river and just around the bend is a person floating in an inner tube, having a wonderful time, headed straight for the treacherous falls.

Do you think that after your plane ride you’d be happy to get an inner tube and float down the river? Of course you wouldn’t. You’ve seen that the river spells disaster.

You now have a negative association (watery death) with the river rather than your initial positive association (relaxing fun).

Overcoming temptation is all about building negative associations in place of existing positive ones. Use the 2 steps below to harness the power of your mind to become stronger than any temptation.

Step One: Create a Strong Negative Association with all the BAD STUFF

• If cookies and chips and burgers are put on a pedestal in your mind as your favorite things to eat, then you will always eat unhealthy and will continue to gain weight.
• What do you dislike about tempting food?
  • It makes you unhealthy.
  • It causes weight gain.
  • It drains your energy.
  • It kills your confidence.
  • It degrades your quality of life.
  • It hurts your love life.
• Every time that you encounter tempting food items focus on your list of negatives. It’s time to kick those cookies off the pedestal and to put something healthy in its place.

Step Two: Create a Strong Positive Association with all the GOOD STUFF

• Now that your mental pedestal has been cleared, put healthy food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are a great place to start.
• What do you love about healthy food?
  • It makes you healthy.
  • It causes weight loss.
  • It boosts your energy.
  • It builds your confidence.
  • It improves your quality of life.
  • It enhances your love life.
• Immerse yourself into the world of healthy food. Browse the aisles of a natural food store. Walk through a farmer’s market. Bring healthy snacks to work. Clear your kitchen of anything unhealthy.

Using the technique above, you will soon find that healthy food is your favorite food.

And temptation will become a thing of your past.

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Thank Corky and all his funny yet inspirational wisdom.  And thank Shaun for the massage therapy to help me through the discomforts and growing pains that first came with my changing body.  I know I will see you again and when I do we will take new photos. I know we will both be proud.

Love to Debra and her amazing team,

J.B.

P.S. The other night we were watching “Biggest Loser” and my daughter said, “Mom, you did what they do and you look even better!” Maybe I have changed even more than I thought!

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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.

 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.”

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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 intensity
Using 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.

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.

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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.

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.

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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 or reply to this email 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.

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.

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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
• Stick with light beer (if you really want to drink beer
• 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.

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.

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

1. Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
2. 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.
3. 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.

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