Thanks for reading this THIRTEENTH 2009 Fitness Free Press, with focus on WEIGHT LOSS WITHOUT DIETING. When you view the video clip of Tuscany resident, Heather DeSanto you will be a believer.
Click here to see video
Just get that EARLY MORNING METABOLIC BOOST 3-4 days a week and you will see how easy it can be to GET RESULTS FAST AND HAVE FUN DOING IT.
It is true. When you devote time to the most effective, natural method of healthy weight loss through good old-fashioned exercise, you not only burn the fat stores, but … suddenly your nutrition choices change without even dietingSmile
To get an idea of what we do, just click to view the video clip taken of my recent Sunday 8AM Bootcamp on the sport court at the playground here in Tuscany. What you will see is a multi-level, multi-generational activity with participants ranging from 5 to 72 years old! Yeah, even a 5 year old can follow the no-brainer drills for fun and frolic. KIDS ARE FREE! The best part of this is that everyone has FUN while getting an effective workout.
You will also see two women in the video and their astounding weight loss of 15 and 25 pounds apiece in just 25 days! Believe it … you can see for yourself. It is in the video clip. One lost 3 inches off her waistline and the other lost SIX!
The secret to getting results like this is to GET UP EARLY AND REV UP YOUR METABOLISM FOR THE ENTIRE DAY. That way, you become a LEAN, FAT-BURNING MACHINE all day long. No pills, no gimmicks, just good old-fashioned exercise done on the playground early in the morning.
So, just GET UP and take me up on TWO WEEKS of FREE WORKOUTS to launch you into your 2009 SWIM SUIT READINESS program … Click here to find out how!
The article for this edition prompts you with the question: (are you) “Ready for bathing suit season?”… so please read on to find out how I can help YOU answer YES!
5 Beach Body Myths (and 3 Steps to Look Amazing)
There’s a good chance that you’ll find yourself in a bathing suit sometime this month.
If you are like most people then that realization will 1) bring a grimace to your face and 2) will motivate you to lose some weight.
While I commend your desire to slim down before baring it all, I’m here to warn you of the 5 myths that most people fall for. Don’t waste your time on these:
Myth #1: Starve the pounds away.
Attempting to lose weight by starving yourself is not only ineffective, it’s also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.
Tip: Don’t starve yourself – instead eat healthy small meals throughout the day.
Myth #2: Take diet pills to boost your effort.
It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise. It’s just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.
Tip: Don’t pop a pill – instead burn calories with exercise.
Myth #3: Do extra crunches to flatten your abs.
We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look you’ll have to focus on burning off the layer of fat that is covering up your abs.
Tip: Don’t obsess about crunches – instead focus on fat burning.
Myth #4: Eat packaged diet foods for speedy results.
It is amazing to see the kinds of foods that are packaged as ‘diet’ or ‘weight loss’ aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn’t need.
Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.
Myth #5: Avoid all carbohydrates in order to slim down.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.
Tip: Don’t swear off all carbohydrates – instead stick with wholesome carbs.
Now that you know what not to do in order to look great this summer, it’s time to go over your beach ready game plan. Here’s what you need to know in 3 simple steps:
* Step One: Cut out the junk.
The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don’t buy any more of it. Remember that your beach ready abs depend on what you eat – don’t eat junk!
* Step Two: Focus on whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
* Step Three: Come train with me.
This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you. Call or reply to this email to get started on an exercise plan that will make you look great on the beach, and all year round.
By making a commitment to exercise regularly, you will value the efforts you are putting into your body and your eating choices will improve automatically–WITHOUT DIETING. Just see the video of Heather DeSanto and see how this worked for her to lose 9 lbs in TWO weeks!
Debra’s Bootcamp WORKS!
It’s Grill Time
Looking for something delicous to grill that won’t derail your weight loss goals? Look no further than the produce section. Onions, bell peppers, eggplant, carrots, asparagas and zuccini are all great options to throw on the grill – and they can all be eaten guilt free.
Mediterranean Lettuce Wrap
This wrap is savory and refreshing, and is the perfect meal to get you beach ready. I recommend roasting your own bell pepper, since most store bought roasted bell peppers are packaged in oil. To do so simply throw it on the grill until soft and then peel the skin after it cools.
Servings: 1
Here’s what you need…
* 1 large leaf of lettuce
* 2 slices lean turkey
* 1 roasted red bell pepper, cut into 4 segments
* 2 tablespoons garlic hummus
* 1 tablespoon olive tapenade
1. Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.
2. Wrap the lettuce, use a tooth pick to hold it together.
Nutritional Analysis: One serving equals: 170 calories, 6g fat, 15g carbohydrate, 5g fiber, and 15g protein.
Filed under Newsletter by on Jul 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.
These days you can’t go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet – you name it and it’s going to solve all of your weight loss problems in 30 days or less. Or not.
The truth is that most of the things you hear about weight loss are hype. Plain and simple.
Here are the top 5 myths about weight loss:
Myth #1: You can spot reduce fat from specific areas of your body
This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.
In reality your body will lose weight wherever it wants to. It’s safe to assume that you’ll lose fat ‘last place on, first place off’. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.
Myth #2: You have to count calories for weight loss
There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn’t eat.
The truth is that you don’t have to make weight loss such a science. Simply eat healthy fresh foods that haven’t been processed, and eat smaller amounts than you’re eating today.
No brain science there, just results.
Myth #3: You will bulk up with resistance training
I can’t tell you how many times I’ve heard women tell me that they won’t do resistance training because they don’t want to bulk up. Each time I have to hide my smile.
You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.
Myth #4: You can get a six pack from crunches
Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don’t rely on them to get into great shape.
A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.
Myth #5: Cardio is the most important exercise for fat loss
Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout.
The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.
Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.
Do you have other weight loss beliefs that simply aren’t delivering results? Call or email me today and I’ll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.
Too Little of a Good Thing
Do you know the absolute BEST way to GAIN weight? Not eating. Does that come as a surprise? Fasting for extended periods of time actually slows your metabolism (your body’s rate of calorie burning). Add to that the fact that you will lose muscle and energy by not supplying your body with proper nutrients. Instead eat small healthy meals every 4 hours.
Rosemary Lamb Chops
This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn’t require that you add fat. Remember to trim any visible fat from the meat before cooking. Servings: 4
Here’s what you need…
8 (4oz) loin lamb chops, trimmed of fat
1/2 cup dry red wine
2 tablespoons Worcestershire sauce
1 teaspoon dried rosemary leaves
4 garlic cloves, minced
Freshly ground black pepper
1/4 teaspoon salt
Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.
In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.
Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.
Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.
Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.
Filed under Newsletter by on Dec 15th, 2008.
