Summer has arrived and along with it the dreaded bathing suit season.
Whether you can’t wait to bare it all on the beach, or if you’re still working toward a weight loss goal, exercise is the key to looking and feeling great in summer months.
But why else should you exercise? Here are the top 7 reasons to exercise this summer:
Reason #1: To Melt Fat Away
The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here’s what losing fat feels like:
- Your pants become loose
- People around you begin to say that you look great
- A glance at yourself in the mirror makes you smile
- Your energy levels soar
- You feel amazing
Reason #2: To Alleviate Pain
Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.
Reason #3: To Increase Lean Tissue
More muscle is good for many reasons. You see, muscle requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest – compared to a measly 9 calories per pound of fat.
When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?
Reason #4: To Stay Young
Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.
“These data suggest that the act of exercising may actually protect the body against the aging process,” said Spector.
Here’s the study in a nutshell:
- Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
- Once a telomere gets too short, that cell can no longer divide.
- Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
- The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
- It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
- People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
- People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.
Reason #5: To Prevent or Control Type 2 Diabetes
Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabete, gain substantial benefits from.
Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.
Reason #6: To Lower Blood Pressure and Cholesterol Levels
Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:
- Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
- Exercise Increases HDL levels in some people – this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.
Reason #7: To Feel Great
The first thing that clients tell me after starting an exercise program is how much better they feel.
Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated.
Exercise boosts your energy levels and makes you feel amazing.
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.
What are you waiting for? Lace up your shoes and get moving!
Filed under General Fitness by on Jun 29th, 2010. Comment. 
You are not a stupid person. Not by any means.
In fact, it’s my guess that you’re healthier than most.
You probably exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don’t binge on sugar.
And you never – ever – eat fast food. Well, almost never.
But you do have a few unhealthy skeletons in your closet -ones that you probably aren’t even aware of.
The following 5 Stupid Things are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.
1. You’re Dehydrated
It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
Dehydration also slows your metabolism, which hinders weight loss.
You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.
The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.
2. You Eat Out Too Often
Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?
The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals.
Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.
3. You’re Sleep Deprived
In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep.
Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.
The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.
If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime. Second, don’t eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.
4. You’re Stressed Out
I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.
One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.
Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.
5. You’re on Exercise Autopilot
You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.
There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.
Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.
Are you ready to break the plateau as you take your routine to the next level?
Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?
It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.
It’s so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.
Filed under Newsletter by on Feb 9th, 2010. Comment.
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.
Filed under General Fitness by on Oct 5th, 2009. Comment.
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.
Filed under Newsletter by on Sep 15th, 2009. Comment.
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.
Filed under Newsletter by on Sep 1st, 2009. Comment.
The Top 5 Side Effects of Exercise
Your doctor feels like a broken record.
That’s right – he’s sick and tired of telling you how important exercise is to your health because YOU DON’T LISTEN.
He’s sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program.
He’s tired of tallying your controllable risk factors which include physical inactivity and obesity.
So why does he continue to give you the same lecture?
Because he’s seen exercise change lives.
He’s even seen exercise save lives.
A Doctor’s Perspective
Dr. David Shilling MD has been a family doctor for over 30 years. In that time he’s given a fair number of patients the exercise lecture… with good cause.
He’s seen firsthand the healing power of exercise.
Exactly what kind of healing? Dr. Shilling shared the top 5 benefits that he’s seen patients experience as a result of exercise…
1. Feel Great: The first thing that patients tell Dr. Shilling after starting an exercise program is how much better they feel. “People don’t realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.”
Your energy levels boost and you feel great.
2. Pain Be Gone: Next patients notice a reduction in aches and pains. Chronic muscle and joint pain that they’ve lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced.
Your muscles and joints feel better than ever.
3. Goodbye Coronary Heart Disease: While patients can’t feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure.
Your risk of heart attack or stroke is reduced.
4. Goodbye Type 2 Diabetes: Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.
Your blood sugar levels are better controlled.
5. Goodbye Sleep Apnea: Patients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain. Dr. Shilling has seen exercise break this cycle.
Your sleep becomes restful and weight loss becomes easier.
With all of these benefits it’s hard to see why anyone would avoid exercise. What’s your excuse?
* I know you’re tired…exercise gives you energy.
* I know you’re in pain…exercise alleviates your muscle and joint pain.
* I know you’d rather stay in bed…exercise makes your sleep more restful.
* I know you’re pressed for time…exercise improves your efficiency and extends your life.
* I know you don’t know where to start…that’s where I come in.
Contact me and we’ll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise.
Then the next time you see your doctor he won’t give you a lecture.
He’ll congratulate you.
Know Your Number
Do you know your BMI? Your Body Mass Index is a number that helps determine if you are at risk for weight-related diseases. While it is not a perfect measure, it is a helpful tool. BMI values from 18.5 to 24.9 are considered healthy. BMI values from 25-29.9 are considered overweight, and BMI values of 30 or greater are considered obese.
Calculate your BMI: 1) Multiply your weight in pounds by 703. 2) Divide by your height in inches. 3) Divide by your height in inches again.
Smoked Salmon Salad
It’s simple, quick and makes the perfect lunch-to-go. Salmon in packed with protein and those omega-3 fatty acids that your body needs. Notice that this recipe doesn’t call for a creamy dressing, but rather a sprinkle of balsamic vinegar. Try this on all your salads and save yourself from tons of extra calories and fat.
Yield: 1 serving
Here’s what you need…
* 1 1/2 cups romaine lettuce, chopped
* 1/2 cup smoked salmon
* 1/2 of a hard boiled egg
* 3 cherry tomatoes
* 1 tablespoon green onion, chopped
* 1 kalamata olive, chopped
* 1 teaspoon dried parsley
* Sprinkle of balsamic vinegar
1. Arrange the lettuce, salmon, egg, tomatoes, onion, and olive on a plate.
2. Sprinkle with parsley and balsamic vinegar.
Nutritional Analysis: One serving equals: 170 calories, 6g fat, 5g carbohydrate, 2 g fiber, and 18g protein.
Filed under Newsletter by on Apr 15th, 2009. Comment.
I can’t figure out why, but people universally neglect to train their legs. It’s a funny thing, since proper leg training will dramatically deliver total body results.
Walk into any gym and you’ll see the bench press taken, the dumbbells being curled-and an empty squat rack in the corner.
Leg exercises are tough, I won’t deny that, but the benefits are more than worth the exertion.
A Case for Your Legs
Your legs are a major muscle group, so it’s no surprise that training them will get you big time results. Training your legs will…
1. Melt fat from your body. As I mentioned above, leg exercises are tough. Your legs are a large part of your body, so each exercise literally moves your whole body. This is precisely why a good leg workout will fire up your metabolism to melt fat away. You’ll burn more calories while exercising your legs than any other body part.
Due to the intense nature of a leg workout, your metabolism becomes elevated for more than 24 hours. That means that for an entire day your body continues to burn extra calories without any extra effort on your part. Who wouldn’t love that?
2. Build strength for everyday life. How often do you use your legs? Most of us depend on our legs constantly throughout the day-so wouldn’t it make sense to strengthen our individual mode of transportation? Kind of like putting a super charger on the engine of your car.
Exercising your legs isn’t only about increased strength; you’ll also improve your coordination and balance. This means that you’ll be able to do and experience things that you otherwise would have missed. You only live once, right?
3. Uncover natural muscle shape. Let’s be honest, toned legs are attractive. I’m not saying that you’re legs will bulge with muscles (unless we trained you for that), but I am saying that consistently training your legs will uncover your natural toned shape.
Many of my clients discover a whole new level of confidence after getting their legs back into shape. Women especially enjoy the freedom to wear shorts or a skirt without feeling embarrassed to show their legs. Wouldn’t you love that freedom?
Oh, and I should tell you that as you strengthen your legs you’ll also reduce the risk of injury to your lower back because you’ll actually learn to pick things up off the ground the right way.
Best Leg Exercises
Now that I’ve convinced you to pay more attention to your legs, here are three of the top exercises you should do. Each of these exercises have dozens of different variations, so have fun and always keep your workouts fresh and challenging.
1. The Lunge: Start with your feet together, take a large step forward and bend your knees down into a lunge position. Exhale as you press yourself back up to a standing position, or continue through with your step into another lunge.
2. The Squat: Start with your feet shoulder width apart, inhale as you bend your knees, keeping your back straight. Be sure to keep your knees from going past your toes. Exhale as you push back up to a standing position.
3. The Dead Lift: Grip the barbell with a mixed grip (one palm faces you, one doesn’t). Allow the barbell to hang down in front of you as you stand on the platform with your feet shoulder width apart. Lean forward at your waist, keeping your back flat, and bend your knees, bringing the bar down past them. Exhale as you straighten your legs and lift the bar up. When you are standing upright lean back slightly and squeeze the muscles of your lower back. Hold this contraction for a moment. Inhale and slowly return back down to the starting position.
By no stretch of the imagination are these three the ONLY leg exercises out available. And that’s the other great thing about training your legs… you have tons of options and variations.
Want to know more about leg exercises and which ones are the best for you? Are you finally ready to get into the best shape of your life? Let me help.
Want Antioxidants? Go Blue
Blueberries are being called a “super food” by many nutritionists. Recent research has shown that blueberries are the fruit with the highest antioxidant activity. They have even been shown to improve memory and coordination and to slow the development of degenerative diseases.
Snack on fresh or dried blueberries instead of processed sweets – not only are they healthier, you’ll also lose weight.
Easy Lentil Soup
Use this recipe for a light dinner or quick lunch. It’s easy to make, tastes delicious and is low in fat. What’s more it’s full of natural protein. And guess what? Lentils are packed with cholesterol-lowering fiber.
Yield: 8 servings
Here’s what you need…
* 1 tablespoon olive oil
* 1 cup finely chopped onion
* 1/2 cup finely chopped carrot
* 1/2 cup finely chopped celery
* 2 teaspoons salt
* 1 pound lentils, picked and rinsed
* 1 cup peeled and chopped tomatoes
* 2 quarts chicken broth, fat free, reduced sodium
* 1/2 teaspoon ground coriander
* 1/2 teaspoon ground toasted cumin
* Optional, spoonful of fat free cottage cheese
* Optional, dried parsley
1. Put the olive oil in a 6-quart Dutch oven and place over medium heat. Add the onion, carrot, celery and salt. Sauté for 6 to 7 minutes.
2. Add the lentils, tomatoes, broth, coriander and cumin; stir to combine. Increase the heat to high and bring the mixture just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, about 40 minutes.
3. Using a stick blender, puree the soup to your desired consistency. Serve with cottage cheese and sprinkle with dried parsley if desired.
Nutritional Analysis: One serving equals: 240 calories, 2g fat, 35g carbohydrate, 18g fiber, and 16g protein.
Filed under Newsletter by on Apr 1st, 2009. Comment.
Whose fault is it that you’re out of shape?
If you go by what you hear in diet ads then you believe that it’s anyone’s fault but yours.
The big diet companies think that if they put the blame on you, then you wouldn’t buy their bogus pills. So they put the blame on your cortisol levels, your modern diet (i.e., fast food), or your busy schedule instead of where it belongs – which is squarely on your shoulders.
Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, your knee injury from college… but ultimately you have the body that you accept.
I’m going to repeat that so it will really sink in.
You have the body that you accept.
Embracing the blame for your current weight is not a bad thing – it’s empowering. Think about it. If it really wasn’t your fault, if it really was due to a long list of variables that you have zero control over, then you’d be stuck. You’d have no way to change.
The Secret Behind ‘Before and After’ Pictures
Allow me to pull back the curtain for you on something that the diet industry doesn’t want you to know. You’ve seen countless before and after pictures documenting weight loss as a result of a diet product. Well, there is more involved than just the diet product, and it’s the same across the board.
Look into the eyes of any person in their before picture and you’ll see that they are disturbed. The body they have is no longer in sync with the body they can accept.
They changed the body that they accept.
Now look into their eyes in the after picture – see the sweet satisfaction? They now own the body that they decided they could accept. And what a great feeling that is.
Your Time To Transform
Whether you realize it or not, you already posses everything you need to transform your body, but it all starts with taking responsibility for the body that you have today. You have your current body because until this moment you’ve been OK with it.
Oh sure, you aren’t thrilled with it, and you even talk about losing weight and getting fit, but you haven’t changed what you’ll accept. Here’s how to transform your body in 3 steps:
Step One: Get Disturbed
You’ve heard it said that emotion creates motion. This is essential when it comes to losing weight. Just like those folks in the before pictures, to transform your body you must first decide that you can’t live another day in the body you currently have.
It’s time to get your emotions stirred up. Make a list of all the reasons that you must lose weight and get fit. Get disturbed!
Step Two: Get Focused
Without clarity it’s very hard to get where you want to go. Now that you’re disturbed with the body you have, it’s time to decide what the body you can accept looks like.
I want you to think in concrete and specific terms. Just like the captions under those before and after pictures – “Suzy lost 25 lbs”, “Mike lost 8 inches from his waist”, “Jenny went from a size 18 to a size 6″ .
Get a clear picture in your mind of what you’ll look like in your after picture and visualize what the caption will read.
Step Three: Get Moving
The time spent between your inspiration (now) and your action determines whether you will succeed or fail. Don't allow yourself to get stuck between inspiration and action - there is always something that you can do right now.
Don't you agree that you'll be happier living life in a fit, healthy and attractive body, rather than the body you have today? Of course you'll be happier.
I've helped scores of clients just like you finally lose their unwanted weight.
I am here to take you from your before picture to your after picture, however, you need to bring something to the table - you need to make up your mind about what you'll accept of yourself.
What will you accept?
Got Stress?
Exercise is the number one thing that you can do to relieve daily stress. A good workout will get your mind off of your bills, your boss, and your endless responsibilities. It’s been said that if exercise were a drug it would be the most powerful medication on earth!
Debra Headstand Splits
Healthy Man’s Steak
Eggplants offer a host of health benefits due to their many vitamins and minerals as well as important phytonutrients which provide antioxidant activity. When you select eggplants look for ones that are firm and heavy for their size – also avoid ones with discoloration or bruises. Serve your Healthy Man’s Steak as a side to grilled chicken breast for a delicious and well balanced meal.
Yield: 6 servings
Here’s what you need…
* 2 eggplants, cut into 3/4 inch thick slices
* Salt
* 1 Tbsp. olive oil
* 1 Tbsp. balsamic vinegar
* 1 Tbsp. chopped fresh parsley
* 1 tsp. dried oregano
* 1 small clove garlic, minced
* Freshly ground pepper
1. Sprinkle the sliced eggplant with salt and drain in a colander for about 30 minutes.
2. Preheat the oven to 450 degrees. Coat a baking sheet with nonstick cooking spray.
3. Rinse the eggplant with cold water and pat dry. Arrange in a single layer on the baking sheet. Bake for 20 minutes, turn the eggplant over and bake for 5 more minutes, until golden brown.
4. Stir together oil, vinegar, parsley, oregano and garlic in small bowl. Season the eggplant with pepper and brush tops with the oil mixture.
Nutritional Analysis: One serving equals: 52 calories, 3g fat, 6g carbohydrate, 4g fiber, and 1g protein.
Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.
Filed under Newsletter by on Mar 1st, 2009. Comment.
As you can imagine, I hear a ton of excuses from people on why they don’t exercise.
Sometimes the reason is self inflicted: I don’t have the time.
Other times the reason is procrastination: I’m going to start as soon as tax season ends.
And occasionally the reason is downright funny: The dog ate my gym shorts.
I usually point out to these well meaning folks that, despite their reason, exercise is a very important activity that will dramatically improve their life. I bring up the health benefits and describe how many of their physical ailments would improve. I talk about how great they will feel dropping excess weight and rediscovering a slender figure.
However, there was always an excuse that would get me.
The devious excuse of ‘being active’: Oh, I don’t need to exercise in a gym – I’m very active. I play tennis and hike in the summer and I ski in the winter.
Well, they have a point, right? Tennis, hiking and skiing are all active sports that burn calories. Maybe they can be fit without doing any other exercise, especially if they are at a reasonable weight.
Then I started to notice a trend.
The ‘active’ people couldn’t touch their toes in a simple flexibility test. The ‘tennis players’ couldn’t jump rope for 60 seconds. The ‘hikers’ needed a week to recover from a one mile jog. The ‘skiers’ encountered injury after injury. And then it hit me.
You don’t become fit by simply being active. That’s backward fitness.
Only by being fit can you become more active.
To become and maintain a level of fitness there is no replacement for a consistent exercise program. It’s the only way.
True fitness is when your body can do whatever you ask of it. This means having flexibility, strength and endurance.
Do you exercise? Or are you fooling yourself with the excuse of ‘being active’?
How happy are you with your level of fitness? Are you able to meet all of the functional demands of life? Or do you find yourself opting out of experiences or situations that you know would be too challenging?
If you’ve used the excuse of ‘being active’ in the past, it’s time to reconsider your options. Don’t practice backward fitness with the hope of true results.
Contact me to get started on a program that will make you truly fit. And if you’re furthest from active and simply want to lose those extra inches and pounds, make the decision to take action today.
After all, there’s no trial run in the game of life.
Be Excellent
The most important aspect in becoming and staying fit is to be persistent. You can exercise every day for a week, but if you follow that week with a month of no exercise then you’ve lost all ground. Find an exercise program that you are able to consistently do and then stick with it. In the words of Aristotle, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
Simple Spaghetti Squash
Spaghetti squash is one of the easiest vegetables to prepare without adding fat in the cooking process. Each squash is filled with folic acid, potassium, vitamin A, and beta carotene – and best of all it is a low calorie food. Servings: 4
Here’s what you need…
* 1 spaghetti squash
* 1 Tablespoon dried basil
* 1/2 teaspoon garlic salt
1. Cut squash in half and scoop out the seeds and fibers. With a fork pierce the squash skin a few times.
2. Fill a microwave safe dish with 1/2 inch of water. Place the squash cut side down in the dish.
3. Microwave on high for 10-20 minutes or until the skin gives easily under pressure (be sure to use an oven mitt, as the squash get very hot.) Let stand for a few minutes.
4. With a fork, scrape the pasta-like insides into a medium bowl. Mix in basil and garlic salt.
Nutritional Analysis: One serving equals: 42 calories, 0g fat, 10g carbohydrate, 2g fiber, and 1g protein.
Filed under Newsletter by on Feb 1st, 2009.
‘I don’t have time’ is the reason that most people don’t exercise. Well, they call it a ‘reason’ I like to call it what it really is – an excuse.
Most people believe their workouts need to be 60-90 minutes in order to really count. With this kind of time commitment it is no wonder that exercise becomes the activity that you simply don’t have time for. Before you know it one missed workout becomes two and soon you realize that you haven’t put on your gym shorts for a month.
Missed exercise is a slippery slope toward irreversible consequences. Obesity wasn’t gained in one day…or even in one year. Neither was heart disease.
Question: Have you ever wondered if long workouts really deliver the best results?
The truth is that exercise doesn’t have to take 60-90 minutes anymore. The experts agree that short, intense bouts of exercise can actually deliver better results than traditional low intense exercise.
In fact, a study was conducted at the University of Pittsburgh, School of Medicine that tested whether multiple short bouts of exercise would deliver better results than one long bout of exercise. They found that participants who performed short bouts of exercise stuck with the program longer and experienced greater weight loss than the participants that performed long bouts of exercise.
Throw out the idea that you need an entire afternoon or a free evening to have a great workout. It simply doesn’t take as much time as you think. Here’s one example:
12 Minute Results-Driven Workout
Dumbbell Squat Press: Stand with your feet shoulder width apart and hold a dumbbell in each hand at shoulder level. First lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you press the dumbbells overhead while you straighten your legs and return to the starting position. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
Dumbbell Lunge and Curl: Stand with your feet shoulder width apart and hold a dumbbell in each hand down at your sides. Exhale as you lunge forward with your right leg and curl the dumbbells up toward your chest. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
Dumbbell Bent Over Rows: Stand with your feet shoulder width apart and hold a dumbbell in each hand. Bend your knees and lean forward from your waist, keeping your back flat. Exhale as you drive your elbows back and squeeze your shoulder blades together. Inhale as you return to the starting position. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
V-Ups: Sit on the edge of a chair or bench and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.
Sprint or Jump Rope for 30 seconds.
Think outside of the box. Could you do a 10 minute workout in the morning and a 15 minute workout before bed?
Let’s be honest, you make time for the things that you feel are important. If I told you that for every minute you spent exercising I would give you a thousand dollars, would you find a minute to exercise? Sure you would! You’d probably find quite a few minutes to exercise.
Short bursts of intense exercise will give you the results you want, all you have to do is make the time for it.
Somewhere deep down inside you know that it’s now or never.
Will you choose to simply close this email and allow your hectic schedule to slowly push you down the path of obesity and health risk? Or will you find creative ways to fit exercise into your day as you steadily regain your shape and health?
Make this the day that you finally make the change. Call 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.
Get Out Your Camera
Do you wish that you had more motivation to achieve your fitness goals? Give yourself inspiration by taking a ‘Before’ picture. That’s right, put on your bathing suit and pose! Next, place the picture in a place that you see often (on the refrigerator maybe?) Now get to work on changing your body—imagine how great it will feel to replace your ‘Before’ picture with a stunning ‘After’ shot.
Spicy Veggie Stir Fry
When you want a healthy meal that doesn’t compromise on flavor—here’s your dish. This vegetarian recipe calls for chicken substitute, but you can use real chicken if you want. Bake or grill real chicken before adding it to the recipe. Servings: 4
Here’s what you need…
3 cups hot cooked instant rice (cooked as directed on the package, omitting margarine and salt)
1 cup water
1 tablespoon soy sauce
1 tablespoon cornstarch
½ teaspoon crushed red pepper flakes
1 teaspoon oil
¼ cup chopped onion
1 medium green bell pepper, cut into thin strips
2 tablespoons water
3 medium zucchini, halved lengthwise, thinly sliced
4 frozen breaded chicken substitute patties, thawed, cut into bit-sized pieces
3 tomatoes cut into thin wedges.
While rice is cooking, in small bow, combine 1 cup water, soy sauce, cornstarch and red pepper flakes; blend well. Set aside.
Heat oil in large nonstick skillet or wok over medium heat until hot. Add onion and bell pepper; cook 3 to 4 minutes or until onion is tender. Add 2 tablespoons water and zucchini; cover and cook until all vegetables are tender.
Add chicken substitute pieces and tomatoes; cook until thoroughly heated. Stir cornstarch mixture; added to skillet. Cook and stir until thickened. Serve mixture over rice.
Nutritional Analysis: One serving equals: 380 calories, 10g fat, 54g carbohydrate, 6g fiber, and 13g protein.
Filed under Newsletter by on Jan 15th, 2009.
