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.

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