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 this FIFTEENTH 2009 Fitness Free Press, with focus on WEIGHT LOSS through METABOLIC BOOSTING that comes from good OLD-FASHIONED EXERCISE.
Take a look at one of the whole-body wake up movements that we do most every morning in our 5:30 & 6:00 Bootcamps on the playground right here at Tuscany.
I think you will agree that the good old fashioned “woodchop” exercise does the trick when it comes to waking up your body and mind quickly and efficiently. Try starting your day with 10-15 of these and when you are ready… you know where to find us!
Just get that EARLY MORNING METABOLIC BOOST 3-4 days a week and you will see how easy it can be to GET RESULTS FAST AND HAVE FUN DOING IT.
It is true. When you devote time to the most effective, natural method of healthy weight loss through good old-fashioned exercise, you not only burn the fat stores, but … suddenly your nutrition choices change without even dietingSmile But…the feature of this newsletter is about nutrition choices, because that brings it all together even faster.
To get an idea of what we do, just click to view the video clip taken of my recent Sunday 8AM Bootcamp on the sport court at the playground here in Tuscany. What you will see is a multi-level, multi-generational activity with participants ranging from 5 to 72 years old! Yeah, even a 5 year old can follow the no-brainer drills for fun and frolic. KIDS ARE FREE! The best part of this is that everyone has FUN while getting an effective workout.
You will also see two women in the video and their astounding weight loss of 15 and 25 pounds apiece in just 25 days! Believe it … you can see for yourself. It is in the video clip. One lost 3 inches off her waistline and the other lost SIX!
The secret to getting results like this is to GET UP EARLY AND REV UP YOUR METABOLISM FOR THE ENTIRE DAY. That way, you become a LEAN, FAT-BURNING MACHINE all day long. No pills, no gimmicks, just good old-fashioned exercise done on the playground early in the morning.
So, just GET UP and launch yourself into your 2009 SUMMER MAKEOVER program
If you live at Tuscany, you will want to stay informed of the Rhodes chapter 11-reorganization process updates on the online forum. Feel free to visit these sites with dedicated pages for Block Watch, Talk Forums, Classifieds, and the new Tuscany Business directory. I personally created, host, and maintain them myself as my contribution to my neighbors, so please take advantage of the information and feel free to share it. Thanks for reading … hope to see you at the playground!
The article for this edition prompts you with the question: (are you) “Ready for bathing suit season?”… so please read on to find out how I can help YOU answer YES!
The Missing Link for Motivation
If you’ve ever wished that you were more motivated to experience life at your full potential then this is for you.
Most of us set goals and work hard only to find our motivation fizzle out after a couple of weeks. But there are little tricks that will help you harness the power of your mind and propel you toward achieving your goal.
The Two Motivators
When you boil it down, you’re motivated by two simple things:
1. To avoid pain (fear of failure)
2. To gain pleasure (promise of reward)
You are naturally geared toward one of these motivators. To figure out which, think of the last time you accomplished a task and then ask yourself the following: While doing the task were you thinking about what would happen if you failed to finish, or were you thinking about what you would gain when you finished?
Take note as to which motivator works for you – fear of failure, or promise of reward.
Set Your Goal: The first step towards unstoppable motivation is to determine your goal. You know you’re unhappy with your body, but what exactly do you want to change? Why is it important to you?
Perhaps you can relate to one of the following goals:
* You need to lose weight for your health. Your doctor scared you straight or maybe you’ve had a recent health problem that landed you in the hospital. Your goal is to move away from the pain of sickness.
* You want to look and feel incredible. You’ve always wanted to feel vibrant and attractive. The idea of having more energy really excites you. Your goal is to move toward the pleasure and reward of a fit body.
* You’re worried about your kids. They don’t eat enough vegetables, they drink more soda pop than water and they play video games constantly. You have decided to model a healthier lifestyle and to encourage your kids to participate. Your goal is to move away from the risks of a sedentary lifestyle and to propel your kids toward a healthy future.
Train Your Mind for Weight Loss:
With your clear and important goal in mind, let’s take a few minutes to train your mind to achieve it. You know that weight loss comes as a result of eating right and regular challenging exercise, so let’s use your mind to conquer both.
Eating Right: Use this exercise to distance yourself from the self-sabotaging foods you really wish you didn’t eat, and to naturally begin selecting healthy foods.
Take a moment to review your current eating habits. Identify the foods that you should stop eating (hint: sweets, anything fried, refined carbohydrates, sugary drinks). Identify the worst food that you eat regularly but know you shouldn’t.
Now imagine the healthy foods that you should eat (hint: vegetables, fruits, whole grains, lean protein). Identify the healthiest food that you know you should eat regularly.
Now with the image of these two foods in mind, find a quiet place and do the following exercise (seriously this stuff works):
* Draw up the image of your unhealthy food item. This image will likely be quite vivid, with smell, taste and bright color. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
* Draw up the image of your healthy food item. This image will likely be fuzzy and faded. In your mind, bring this picture to life with smell, taste, sound and bright color.
Regular Exercise: This technique can be applied in a way that encourages you to crave exercise rather than avoid it.
Take a moment to imagine how you feel after a great workout (notice the emphasis on the word after). Remember the physical satisfaction as well as the sweet feeling of accomplishment.
Now bring to your mind the aspects of exercise that you dislike. What is your biggest reason for avoiding exercise? Are you too tired? Do you not have enough time? Is physical exertion too much of a hassle? Pinpoint your greatest complaint about exercise.
Now with the image of these two aspects of exercise in mind, find a quiet place and do the following exercise:
* Draw up the image of your exercise complaint. The image is likely to be clear and accompanied by the sounds, smells and sensations. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
* Draw up the image of the wonderful feeling you have after accomplishing a great workout. Magnify this image in your mind. Fixate on how you feel physically, mentally and emotionally. View the experience in bright colors and add a sound track of inspirational music.
Why It Works
If this was your first experience with training your mind (also called Neuro-Linguistic Programming, or NLP) it may have felt a little odd. Many of the world’s top achievers regularly use techniques like these to accomplish astounding goals.
The techniques above work because they train your mind to bring your behavior in line with your values. Think about it, you value health, you desire to be fit and attractive and you want to instill healthy habits in your kids.
These techniques encourage you to avoid self-sabotage and to make choices that line up with what you truly value.
Now that you are ready to accomplish your goals, call or email me today to start your fitness program that will greatly improve your life.
The Rocking Chair Test
Need another boost of motivation? Anthony Robbins uses this Rocking Chair Test to propel his students to action.
* Imagine yourself at 90 years old, sitting in a rocking chair and looking back over your life.
* Imagine that you never accomplished the goals that are important to you. Feel the pain of loss and regret.
* Now imagine that you did accomplish these important goals. Feel the pleasure of success and accomplishment.
Which scenario do you want to experience when you are 90?
Roasted Brussels Sprouts
This is one of those healthy foods that you’re missing out on! If the thought of Brussels Sprouts makes you queasy, then you’ve never had them prepared like this. Roasted with fresh garlic and light seasoning, these crunchy treats will tease your taste buds into thinking you’re eating potato chips. Servings: 2
Here’s what you need…
* 12 Brussels Sprouts
* 1 teaspoon Olive oil to drizzle
* Salt and pepper
* 2 fresh garlic cloves, minced
1. Preheat the oven to 400 degrees.
2. Cut the stem off the Brussels Sprouts and cut them in half lengthwise. Drizzle with olive oil, coat evenly. Season with salt and fresh ground pepper.
3. Place the Brussels Sprouts cut side down on a baking sheet. Roast for 10 minutes.
4. Remove the baking sheet from the oven, using tongs coat the Brussels Sprouts with the garlic. Place the baking sheet back in the oven for an additional 5 minutes.
5. Remove the baking sheet from the oven, the cut side of the Brussels Sprouts should be browned and crispy.
Nutritional Analysis: One serving equals: 72 calories, 2g fat, 10g carbohydrate, 4g fiber, and 4g protein.
Filed under Newsletter by on Aug 1st, 2009. Comment.
Thanks for reading this TWELFTH 2009 Fitness Free Press, with focus on EARLY MORNING METABOLIC BOOSTING. To see how easy it can be to GET RESULTS FAST AND HAVE FUN DOING IT, you need to view the video clip taken of my recent Sunday 8AM Bootcamp on the sport court at the playground here in Tuscany. What you will see is a multi-level, multi-generational activity with participants ranging from 5 to 72 years old! Yeah, even a 5 year old can follow the no-brainer drills for fun and frolic. KIDS ARE FREE! The best part of this is that everyone has FUN while getting an effective workout.
You will also see two women in the video and their astounding weight loss of 15 and 25 pounds apiece in just 25 days! Believe it … you can see for yourself. It is in the video clip. One lost 3 inches off her waistline and the other lost SIX!
The secret to getting results like this is to GET UP EARLY AND REV UP YOUR METABOLISM FOR THE ENTIRE DAY. That way, you become a LEAN, FAT-BURNING MACHINE all day long. No pills, no gimmicks, just good old-fashioned exercise done on the playground early in the morning.
So, just GET UP and take me up on TWO WEEKS of FREE WORKOUTS to launch you into your 2009 SWIM SUIT READINESS program … Click here to find out how!
The article for this edition is all about “5 Beach Body Myths (and 3 Steps to Look Amazing)”… so please read on to find out how this can work for YOU…
It’s Anyone’s Game
When was the last time that you accomplished something huge?
That’s an easy question for Helen Phillips.
Last month Helen wowed the world with her dramatic transformation on the NBC show The Biggest Loser. At 48 years of age she is the oldest contestant to win the weight loss competition, shedding 140 pounds and 54.7% of her body weight.
I’d call losing more than half of your body weight a huge accomplishment – wouldn’t you?
The crazy part is that Helen was clearly the underdog. She was simply too old and too fat to win. At least that was what the other contestants thought.
And that’s what Helen thought too.
“I never believed in myself in the beginning,” she admits. However when a doctor told her that she was living in the body of a 60 year old woman, Helen got serious.
“I’m tired of doubting myself,” she decided and something inside of her head clicked into place. “The minute I started doing that, things changed for me.”
And, oh, how she changed.
Helen buckled down and made losing weight her only focus. Her hard work paid off, giving her the prized title of the Biggest Loser.
She accomplished something huge and now her life is vastly improved. “I feel so good! I feel like I can do anything,” she told reporters with a huge smile.
Helen also had a message for you. “If I can do it, you can do it.”
I have to agree with her.
If a 48 year old, 257 pound woman can transform her body from a size 22 to a size 2, then anyone really can do it. Think for a moment of that huge accomplishment that you haven’t made. Maybe it’s a weight loss goal that you’ve had for years. Maybe it’s something completely unrelated to your weight.
What’s holding you back?
Are you afraid you’ll fail?
The fear of failure is a powerful thing. No one likes to fail, and repeat failure is even worse. So what can you do to conquer it?
* Realize that failure isn’t the worst outcome. Not trying is.
* You only fail when you decide to give up. Get up and try again!
Are you afraid you’ll succeed?
You may not realize it, but most people fear success. Success means change and change can be scary. It is important that you embrace the idea of success and ditch any negative self talk.
* Close your eyes and picture yourself accomplishing your goal. What will that accomplishment do for your life? List the benefits you’ll enjoy.
* Spend a few minutes each day visualizing yourself accomplishing your goal. How great does it feel? Savor those victorious emotions and use them to drive your motivation.
Helen didn’t believe in herself, until one day she decided that she was done doubting.
Are you done doubting?
When you’re ready to transform your body, like Helen did, I’m here to help. Is NOW a good time? Call or email, and let’s get started on a program that will really improve your life.
It’s your turn to accomplish something huge.
Who Knew?
While being interviewed after her victory Helen revealed the secret behind her staggering weight loss. “Who knew diet and exercise really were the answer?” It always comes back to diet and exercise. When it comes to losing weight forget about the fad diets, the pills and the potions. Focus on your diet and focus on your exercise plan then you too will see amazing results.
Mango Marinated Tofu
It’s mango season! If you’ve been hesitant to try tofu then this is the perfect recipe for you. The mango and ginger marinade gives the dish a sweet and tangy flavor that is hard to beat. Choose mangoes that are ripe, but not overripe. The fruit should give only slightly when squeezed. Serve with brown rice and fresh steamed broccoli.
Yield: 6 serving
Here’s what you need…
Marinade:
* 2 teaspoons olive oil
* 3 cloves garlic
* 3 tablespoons chopped ginger
* 1/4 cup chopped yellow onion
* 2 large mangoes, chopped
* 1/4 pure maple syrup
* 1 cup vegetable broth
* 2 tablespoons red wine vinegar
* 1/4 cup lime juice
* 1 cup orange juice
* 1/4 teaspoon allspice
* Dash of pepper
* Dash of salt
Tofu:
* 2 pounds extra-firm tofu, drained and sliced
* 1 mango sliced
* 1 red bell pepper, cut into long slices
1. In a medium saucepan combine the oil, garlic, ginger and onion, saute over medium heat for about 5 minutes. Add the chopped mango and sauté for another 5 minutes.
2. Add the maple syrup and vegetable broth, cover and simmer for 35 minutes. Uncover and simmer for another 5 minutes.
3. Add the vinegar, lime juice, orange juice, allspice, pepper and salt. Allow the mixture to cool and then puree in blender until smooth.
4. Place the sliced tofu and mango marinade in a sealable plastic bag or a plastic container with lid. Marinate in the fridge for one hour or overnight.
5. Preheat the oven to 375 degrees. Place the marinated tofu in a single layer on a rimmed baking sheet, reserving half of the marinade. Bake for 20 minutes.
6. Flip over the tofu. Coat the remaining mango slices and pepper slices in marinade and add to pan. Bake for an additional 15 minutes.
7. Serve with brown rice and steamed broccoli.
Nutritional Analysis: One serving equals: 219 calories, 1g fat, 7g carbohydrate, 4 g fiber, and 9g protein.
Filed under Newsletter by on Jun 15th, 2009. Comment.
SWIM SUIT READINESS. To see how easy it can be to GET RESULTS FAST AND HAVE FUN DOING IT, you need to view the video clip taken last Sunday at my 8AM Bootcamp on the sport court at the playground here in Tuscany. What you will see is a multi-level, multi-generational activity with participants ranging from 5 to 72 years old! Yeah, even a 5 year old can follow the no-brainer drills for fun and frolic. KIDS ARE FREE! The best part of this is that everyone has FUN while getting an effective workout.
You will also see two women in the video and their astounding weight loss of 15 and 25 pounds apiece in just 25 days! Believe it … you can see for yourself. It is in the video clip. One lost 3 inches off her waistline and the other lost SIX!
The secret to getting results like this is to GET UP EARLY AND REV UP YOUR METABOLISM FOR THE ENTIRE DAY. That way, you become a LEAN, FAT-BURNING MACHINE all day long. No pills, no gimmicks, just good old-fashioned exercise done on the playground early in the morning.
So, just GET UP and take me up on TWO WEEKS of FREE WORKOUTS to launch you into your 2009 SWIM SUIT READINESS program!
The article for this edition is all about “Your Favorite Things”… so please read on to find out how this can work for YOU…
Your New Favorite Thing
We all have a list of our favorite things. It may not be written down anywhere, but you know the things that make you happy.
The list holds your favorite foods, music, TV shows, movies and even people in your life that you can’t get enough of. This is the stuff that you really enjoy. It’s the stuff that makes your life worth living.
Somewhere on the list is your health and appearance. You know that looking and feeling great make a good life even better.
The interesting thing about your list is that without fail you’ll always make time for it.
* When your TV show airs, you watch it or record it to watch later.
* When your favorite actor stars in a new movie, you do your part by going to the theatre.
* When you’re hungry, you turn to your favorite foods.
* When the weekend rolls around, you do everything you can to spend time with the special people in your life.
Yet when it comes to exercise you automatically say, “I don’t have time.”
Time for TV, but no time for exercise… We live in an age where life is full. You don’t have extra time anymore.
You no longer have time. You make time.
* You make time for your TV show.
* You make time for your hobby.
* You make time for your friends.
It’s time to drop the charade of “I don’t have time to exercise” and call it what it really is.
An excuse.
You know how to make time for your favorite things. You know you want good health. You know you want to look great. You know you want more energy.
Exercise delivers all those benefits – and more.
I believe that exercise belongs on your list of favorite things.
Make It A Favorite: How do you turn something that you’ve dreaded into something that you enjoy?
1. Block the Negative: Your thoughts play a big part in determining your favorite things. Block out any negative thoughts you may have about exercise. Focus your energy on creating a positive attitude that will get you excited about hitting the gym, rather than dreading it.
2. Focus on the Benefits: With exercise you have so much to gain and nothing to lose. Exercise makes you stronger, sexier, happier, and gives you more energy. Pick the benefit that moves you the most and fixate on it.
3. Get Guidance: The easiest way to put exercise on your list of favorite things is to experience it at its best. Get onboard with one of my personal training programs or test the water with your first TWO weeks FREE at my neighborhood bootcamp. I’ll show you the most effective and enjoyable techniques that will get you into the best shape of your life.
Smaller is Better
Here’s a quick and easy way to lose weight. For dinner tonight use a small plate instead of a full sized dinner plate. It sounds simple, but you will actually eat less off a small plate than you would a full sized plate. This is a great way to encourage smaller portion sizes without feeling like you are being deprived.
Energy Muffins
Finally, a great-tasting muffin recipe with no added sugar! Naturally sweetened with banana and blueberries, these muffins are as sweet as they are delicious. Enjoy one with a side of scrambled egg whites for a quick and nutritious breakfast. Servings: 18
Here’s what you need…
* 1 cup mashed banana
* 2 egg whites
* 1/2 cup water
* 1/3 cup refined coconut oil
* 2 cups wheat flour
* 1 teaspoon baking soda
* 2 1/4 teaspoons baking powder
* 1 cup frozen blueberries, left to thaw in a strainer
1. Preheat oven to 350 degrees. Prepare 18 standard-sized muffin cups with paper liners.
2. In a large bowl, combine banana, egg whites, water and oil. Add the flour and mix. Gently fold in blueberries. Immediately spoon batter into muffin cups.
3. Bake for about 20 minutes. Remove muffins from tins and cool on a wire rack.
Nutritional Analysis: One serving equals: 98 calories, 4g fat, 13g carbohydrate, 2g fiber, and 3g protein.
Filed under Newsletter by on Jun 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.
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Filed under Newsletter by on Mar 1st, 2009. Comment.
Change is a curious thing. In most areas of life you dread it, yet in others you pine for it.
You’re told that change is hard, that it takes time. You’re also told that change is the most consistent thing that you’ll encounter. You wonder how to make lasting changes that will improve your life.
I’m here to argue that change can happen in an instant.
I know this goes against mainstream belief. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed.
Think about it-how many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to take hold.
Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair or pants that you wish you could fit into?
What is preventing you from making a positive change in your life?
According to professional speaker and author, Anthony Robbins, it’s the getting ready to change that takes times. In the end there’s an instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.
Belief #1: Something must change.
Do you kind of want to get into shape or do you absolutely have to lose the weight? Does dropping a few pounds sound nice or is living another day in your current body simply out of the question? In order to make a lasting change you must be convinced that the time is right.
Belief #2: I must change it.
It is vital that you take full responsibility in making the change. Sure, others may assist you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission-no one else will do it for you.
Belief #3: I can change it.
Don’t let past failures get in your way. The truth is that you can do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life.
Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you’ll always revert back to what’s comfortable. The solution?
Change what you’re comfortable with.
You’ve probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don’t want and pleasure with the behavior that you do want.
You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.
It’s time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.
You are capable of making a big change in your life. Start by contacting me for your no obligation fitness consultation.
Remember, change can happen in an instant.
Smart Shopping
Never go grocery shopping on an empty stomach. If you do, you will end up with a cart full of bad decisions and regrets! Instead, make a list of healthy foods to buy and go after a sensible meal. Avoid the chips/candy isle and stick to the outskirts of the store where fresh food such as produce, dairy and meats are displayed.
Springtime Shrimp Salad
Here’s what you need…
For the Dressing
1 Tablespoon grated orange peel
1/3 cup orange juice
1 tablespoon sugar
2 tablespoons oil
2 teaspoons Dijon mustard
For the Salad
1 lb fresh asparagus, trimmed, cut into 2-inch pieces
8 cups torn Boston lettuce
3 Oranges
1 lb fresh or frozen shelled deveined cooked shrimp, thawed
In a small bowl combine all of the dressing ingredients; beat with a wire whisk until well blended. Set aside.
In large nonstick skillet, bring 1/2 cup water to a boil. Add asparagus and return to boil. Reduce heat; cover and cook 5 to 6 minutes or until tender.
Meanwhile, arrange lettuce on 4 individual salad plates. Peel oranges and halve lengthwise; cut crosswise into 1/4-inch-thick slices.
Drain asparagus. Rinse with cold water; drain well. Arrange asparagus, orange slices and shrimp over lettuce. Drizzle salads with dressing.
Nutritional Analysis: One serving equals: 290 calories, 9g fat, 24g carbohydrate, 6g fiber, and 29g protein.
Filed under Newsletter by on Feb 15th, 2009.
