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Don't Believe the Lies |
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Repetition does not
transform a lie into a truth.
That bit of wisdom came from Franklin D. Roosevelt during a radio address in
1939, and though he wasn't talking about fitness, it certainly applies to the
following fat loss myths.
Myth #1: Eating Late at Night Makes You Fat
The Facts: Your body doesn't have an internal timer that causes late
night eats to be stored directly as fat. Weight gain happens when you eat too
much and exercise too little - you could eat too much in the morning, the
afternoon, or late at night and it would all result in weight gain.
Your Solution: Consider how many calories you eat and burn each day,
rather than when you eat.
Myth #2: Snacking Promotes Weight Gain
The Facts: Eating snacks throughout the day is actually a great way to
keep your metabolism up and to avoid overeating at meals. However, if you have
big snacks or snack on junk food then be prepared to pack on pounds.
Your Solution: When it comes to snacking it's all about what you snack
on and portion size.
Myth #3: You Can Lose Fat Without Exercise
The Facts: Exercise and healthy eating go hand-in-hand when it comes to
permanent fat loss. Your body needs exercise just as it needs to be fed a diet
filled with fresh produce, whole grains and lean protein.
Your Solution: Accept exercise as a part of your daily lifestyle.
Myth #4: Fat Free Means 'All-You-Can-Eat'
The Facts: It's time to close your eyes and mentally erase everything
that the 90's taught about fat-free dieting. Fat-free foods are not the
equivalent of flavored air – they contain plenty of calories and often lots of
sugar.
Your Solution: Be mindful of calories when eating fat-free foods.
Myth #5: Eat as Little as Possible for Maximum Fat Loss
The Facts: Eating too little causes your metabolism to shut down and
makes you prone to store fat rather than burn it.
Your Solution: When it comes to fat loss, think burn rather than
starve.
Myth #6: Diet Pills Work for Fat Loss
The Facts: The only thing that diet pills are capable of burning is the
extra cash in your wallet. Billions of diet pills are sold every year – all to
no avail.
Your Solution: Healthy eating and exercise can never be replaced by a
pill.
Myth #7: You Should Never Eat Fast Food
The Facts: It's all about what you order. Fried, processed and salty
foods will cause weight gain - don't order them. Lean meat, salad, vegetables
and beans, on the other hand, are available at many fast food chains - order
these instead.
Your Solution: When eating fast food skip the fried items, stick with
lean meats and salads.
Trying to lose weight is often a frustrating experience. In a world filled
with quick fixes, lasting weight loss is not something that happens overnight.
Permanent weight loss happens as a result of a proper exercise and nutrition
plan. Remember that it took time to gain the weight, so it will also
take some time to lose it. |
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The Stages of Change |
Millions of
Americans are thinking about New Year's resolutions, but it’s time to be
realistic. Are you even ready? Change does not occur as a single event; rather,
it is a process that develops over time. The American Council on Exercise
recommends understanding where your body and fitness level are and looking to a
personal trainer and other expert sources to guide you through the process.
“We all go through noticeable, obvious phases when making decisions to change
habits,” said Dr. Cedric Bryant, ACE chief science officer. “By taking the time
to evaluate if you are ready to start exercising, you've thoughtfully planted
yourself on the path to better health and fitness.”
Researchers created a stages-of-change model to guide people through the process
of making and keeping resolutions and personal goals.
Pre-contemplation: You are in denial. You are not intending to change
anytime soon (that is, within six months). You are unaware of and/or denying the
need for lifestyle change. You’re pessimistic, especially about your ability to
change or the real benefits of becoming more active and modifying your diet.
Contemplation: You’re considering it. Weighing the costs, effort,
treatment and time commitment, you mull over joining a fitness or weight-loss
program in the near future. This stage is often characterized by ambivalence and
indecision. You may remain in this stage for months or even years.
Preparation: You’ve made the first move. You’ve scheduled an appointment
with a personal trainer, studied up on the latest diets and exercises, started
to limit your consumption of junk food or you have joined a gym and are
exercising periodically.
Action: You are changing your behavior. You’re going to your personal
training sessions, taking yoga classes, walking regularly, planning meals and/or
keeping a diet record. Unfortunately, during the action stage, you are at
greatest risk for relapse.
Maintenance: You’ve done it. You have successfully reached your goal and
are sustaining your lifestyle modifications. You continue to actively utilize
methods to monitor and control your behavior. You may even be avoiding
situations that would increase the probability of slips and relapse.
If you are not already in the “Action” or “Maintenance” stage, and are ready to
take the next step, or are unsure how to get started, call me today and we will
schedule a free, no obligation training session and consultation to show you how
a personal trainer can help you achieve your active, healthy lifestyle with a
customized nutrition and exercise plan. |
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Recipe of the Month |
Fresh Vegetable Tacos
There is no question that these veggie
stuffed tacos are both healthy and delicious. Fresh asparagus, sweet peppers,
corn, onion, pinto beans and cilantro create a tasty blend of flavors. To
increase your protein intake feel free to throw in strips of lean chicken
breast. Serve with sliced avocado and a side of salsa. Servings: 6
Here's what you need:
1 teaspoon olive oil
2 cloves garlic, minced
1 medium onion, chopped
2 cups asparagus, cut into 1 inch pieces
1 cup sweet peppers, chopped (red, yellow, orange or all three!)
3 ears of corn, kernels shaved off
1 (15 oz) can pinto beans, drained and rinsed
1/4 chopped cilantro
6 whole wheat tortillas
1 avocado, sliced
Salsa
1. Place the olive oil and garlic in a large non-stick frying pan over
medium heat. Add the onions and sauté for about three minutes or until the
onions begin to soften.
2. Add the asparagus and continue to sauté , stirring occasionally for 5
minutes.
3. Add the peppers and continue to sauté , stirring occasionally for 5
minutes.
4. Add the corn, beans and cilantro and sauté for 5 more minutes, or
until the vegetables are tender. *Note: Make sure you don't overcook the
vegetables. You want them to be tender but not too soft.*
5. Remove from heat. Place a scoop of the veggie mixture in each tortilla
and top with sliced avocado. Serve with your favorite salsa.
Nutritional Analysis:
One serving equals: 308 calories, 8g fat, 46g carbohydrate, 13g fiber, and 12g
protein. |
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FREE Personal 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
Nutritional Supplements
Golf Fitness
Meetup.com
Holidays
Dec 7
- Pearl Harbor Day
Dec 12 - Hanukkah
Dec 25 - Christmas
Quote of the Month
Obstacles are what you see when you take your eyes off your
goals.
Health Trivia
The human body has over 600 muscles containing
more than six billion microscopic muscle fibers. Each of those fibers is so
strong that it can support more than 1000 times its own weight.
Healthy Humor
I have to exercise early in the morning --
before my brain figures out what I'm doing.
Health Tip
With each decade after age 30 the body will lose an average of 5-7 pounds in
lean body mass. Strength training can prevent this loss and it can reverse
previous loss and help build new muscle. More muscle means more stamina, more
energy and better health overall. Strength training also preserves bone density,
lowers blood pressure and helps to maintain a proper weight.
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