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Are You Training or Are You Trying? |
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When you're "training" to accomplish your goals,
you
are focused and systematic. You eliminate "chance"
from the equation. To succeed, you have to have a purpose
for your actions and then evaluate the outcome of those actions.
If you're merely "trying" to reach your goals then you've
allowed chance to guide your actions and you're haphazardly
going from one diet to the next or you're sporadic and
inconsistent in your exercise routine.
The difference between "trying" and "training" is the difference
between mediocre results (or none at all) and life-changing results.
We're all so busy, with so much to do just to keep our heads
above water, but the secret is to stay focused and eliminate distraction.
That's why structure is so vital.
Here are a few tips on being structured:
1. Use a calendar or Daytimer and schedule your time.
Then be ruthless about disciplining yourself to do
what you've scheduled the time to do. Get your workout
in every day, or as per your schedule. Don't miss even one.
2. Go to bed at the same time every night. Wake up at the same
time every morning. Get into a routine. Sounds simple, and it
is. Some of the best stuff is simple.
3. Take care of yourself first. If you don't, you won't be able
to affectively take care of anyone or anything else.
4. Plan, prioritize and review. Most people understand the importance
of planning and prioritizing (although they don't always stick to
the plan), but very few appreciate how critical it is to review.
Go back and look at last week's calendar. Did you stick
to it? If not, why not? What got in the way? When you review,
you discover the problems and can eliminate them.
5. Be honest with yourself. Nobody knows you like you do. If there
is some behavior that's holding you back, you know it, and you need
to be honest with yourself about it. The first step to solving a problem
is admitting you have a problem. We all have our issues,
but those who make the most of their lives figure out what the
problems are and take daily action to eliminate them.
6. Get connected and inspired. Make connections and let
other people help you. Even if it's just with inspiration and accountability.
Put
yourself in an environment where you'll be around positive influences, not distractions. Trying to do everything on your own is a needlessly frustrating experience.
So, when you are ready to stop "trying" and start "training",
I am ready, willing and able to help you reach your fitness goals. |
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Fiber - The Secret Weapon for Snacking |
For most people, reckless snacking derails their
healthy diet, leaving them frustrated and overweight. Do you eat a healthy
lunch only to succumb to the candy dish or vending machine an hour later?
If you do, with just a few simple adjustments to your diet, you can effortlessly
kick your snacking habit.
The urge to snack happens when your blood sugar levels drop—giving your body the
message that you need more fuel. This happens after eating meals that are low in
fiber, low in calories, and high in sugar.
What's the solution?
Eat meals that are filled with fiber and you'll stabilize your blood sugar
levels, and feel full longer.
Researchers have done their homework on fiber, and the results spell easy weight
loss for all who listen. By consuming an extra 14 grams of fiber each day you
can cut your calorie intake by a full 10 percent.
People who consume more fiber (as little as 20 grams per day) weigh an average
of 8 pounds less than people who consume less fiber (closer to 10 grams per
day).
There are two main reasons that high fiber leads to weight loss:
1. Fiber fills you up and stabilizes blood sugar for hours. This tames
your appetite and protects you from needless snacking.
2. Foods that are high in fiber aren't as calorie dense. When you fill up
on high fiber foods you eat just as much but take in fewer calories.
Check Your Fiber Score
How much fiber do you eat each day? Grab a pencil and paper and add it up:
Beans, half cup = 7; Vegetables, one cup = 4; Salad, one cup = 2; Fruit, one piece
= 3 ; Fruit juice, one cup = 1; White bread = 1; Whole grain bread = 2; White
rice, one cup = 1; Brown rice, one cup = 3; Intact Oatmeal, one cup = 4; Instant
Oatmeal, one cup = 2; Meat, poultry or fish = 0; Eggs or dairy = 0; Sodas or
water = 0.
If you scored less than 20: You need more fiber in your diet. Boosting your
fiber will control your appetite and cut your risk for many other health
problems.
If you scored 20-39: You consume more fiber than most people, but adding more
fiber to your diet will continue to make foods more satisfying and cut your
calorie intake.
If you scored 40 or more: Congratulations, you are getting plenty of healthy
fiber in your diet. An added bonus for you is a reduced risk of cancer, heart
disease, diabetes and digestive problems.
To expedite your weight loss be sure to include a
consistent and challenging exercise routine. I'm here to help with that - simply
call or email today to get started. |
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Recipe of the Month |
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White Chicken Chili
Ingredients
1 can (10 ounces) white chunk chicken
3 cups cooked white beans
1 can (14.5 ounces) low-sodium diced tomatoes
4 cups low-sodium chicken broth
1 medium onion, chopped
1/2 medium green pepper, chopped
1 medium red pepper, chopped
2 garlic cloves, minced
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
Cayenne pepper, to taste
6 tablespoons shredded reduced-fat Monterey Jack cheese
2 tablespoons chopped fresh cilantro
6 ounces baked tortilla chips (about 65 chips)
Directions
In a large soup pot, add the chicken, beans, tomatoes and chicken broth. Cover
and simmer over medium heat.
Meanwhile, spray a nonstick frying pan with cooking spray. Add the onions,
peppers and garlic and saute until the vegetables are soft, 3 to 5 minutes.
Add the onion and pepper mixture to the soup pot. Stir in the chili powder,
cumin, oregano and, as desired, cayenne pepper. Simmer for about 10 minutes, or
until all the vegetables are soft.
Ladle into warmed bowls. Sprinkle each serving with 1 tablespoon cheese and 1
teaspoon cilantro. Serve with baked chips on the side (about 10 chips with each
serving of chili).
Nutritional Analysis (per serving) Serving size: About 2 cups
Calories 376, Protein 25g, Carbohydrate 60g, Fiber 12g, Total fat 5 g,
Saturated fat 2g, Cholesterol 22mg, Sodium 474 mg |
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FREE Training Session and Consultation |
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Fitness Together 951-302-2995 |
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Ed FerrellAs owner, manager and head trainer of Fitness Together - Temecula,
I have found that there is nothing more rewarding than helping my clients reach
their personal fitness goals. It goes far beyond helping them to lose weight and
feel better about themselves. I have seen lives completely changed when clients
learn and apply proper nutrition and exercise to their lifestyles.
No one I know has ever regretted losing weight and getting in better shape. The
improvements and enjoyment that clients experience in their daily lives as a
result of their personal training is why I do this. I may work with each client
less than an hour a day, but I known they are enjoying the benefits of their
improved energy, health and fitness all day long -- and that's what its all
about. Without your health, nothing else matters.
Contact Us
Fitness Together
31045 Temecula Parkway #103
Temecula, CA 92592
951-302-2995
www.fttemecula.com
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Links
Fitness Together
Work-at-Home Moms
Nutritional Supplements
Holidays
Oct 12
- Columbus Day
Oct 31 - Halloween
Quote of the Month
Success comes in cans; not cant's.
Health Trivia
Your weight will typically fluctuate by about 5
pounds during the day.
Healthy Humor
A gym is just a PE class that you pay to skip.
Health Tip
A single serving of fresh fruit or vegetables every day appears to reduce by
40% the chance that you will have a stoke. The potassium, magnesium, and fiber
that is found in fruit and vegetables work together to control blood pressure.
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