| Client of the Month |
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Pam
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Congratulations to Pam on earning our Client of the Month award! Pam has been training at Fitness Together for just over a year and has been a dedicated and committed client from day one. Pam has lost over 40 pounds, 36.5 inches, and dropped 5 dress sizes. She is a true inspiration, a delight to work with, and never backs down from a challenge.
Read her testimonial and see how training at Fitness Together has changed her life.
Keep going strong Pam! (and enjoy your prize)
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6 Vacation Tips to Keep You Fit
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With summer vacation quickly approaching, you're probably planning your next getaway. Whether you go on a cruise, an African safari or a low-key trip to the beach, warm summer days are the best time to get away from it all.
But, did you know that the average person gains almost a pound a day while on vacation? Between missed workouts, extra large restaurant meals and indulgent snacks, lazy vacation days will quickly add inches to your waistline.
So before you pack your bags for your next adventure, read the following 6 Vacation Tips and come home fitter, not fatter.
Vacation Tip #1: Make a Decision
Before you leave home, make the decision that you will NOT gain weight while on your trip. This is the easiest step to take to make sure that you avoid weight gain, but it is also the most overlooked. Instead of leaving things to chance, harness the power of creative visualization that has been proven time and time again by go-getters such as Michael Jordan, Einstein, Napoleon and Andrew Carnegie.
Visualize what it would be like to return home fitter than when you left. Take a moment to let yourself feel the excitement that you'd experience.
Remember what accomplishing your goal feels like - this will keep you motivated throughout your trip and will help pull you through the inevitable tempting situations that you'll face.
Vacation Tip #2: Get Moving
It's easy to spend vacation days sprawled out by the pool, but the inactivity will quickly add up to extra pounds. Choose to be active and you'll burn calories all day long while indulging in fewer unnecessary snacks. The following ideas will get you moving:
- Go on a brisk walk each day of your trip. You'll see new sights while burning off excess calories.
- Always take the stairs rather than the elevator. Talk about bonus calorie burning!
- Go on a jog in the mornings before your daily activities, or jog in the evening after the day winds down.
- If your hotel has a pool, swim a few laps each day. Swimming is a fun way to get in a full body workout.
- If your trip takes you to a place of natural beauty then go on a hike. Even while hiking at a slow or moderate pace you'll burn plenty of calories.
- Play some sports - beach volleyball, a game of hoops, Frisbee, or bike riding are all great ways to have fun while keeping fit.
Vacation Tip #3: Indulge with Portion Control
You have no choice but to eat out while on vacation. Whether you're enjoying 5 star restaurants or fast food diners, you'll be met with the same problem: huge portions. While it is tempting to simply eat it all, (you are on vacation after all) this will quickly lead to extra pounds. Use the following tips to keep your portions under control:
- When you order your meal ask for a to-go box. Take half of your meal and place it into the box before you even begin to eat. This will force you to eat a healthy portion.
- If you would rather not carry around a to-go box, ask that your entrée be made into a smaller portion. If it is dinnertime don't be afraid to ask for the lunch-sized portion.
- Pay more, and eat less. Take quality of food over quantity.
- Eat meals and cut out snacking. Stick with structured meals.
- Eat slowly, and eat foods that have been prepared slowly - that means no fast food.
Vacation Tip #4: Eat Natural Sweets
One of your biggest enemies when it comes to vacation weight gain is sugar. The average person consumes 46 teaspoons of sugar every day. The average person on vacation consumes even more than that.
Even though sugary calories taste great, the sweet pleasure comes at a high price. Here's what I mean:
- Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in blood sugar levels), which causes you overeat.
- Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth!
- Sugar weakens your bones making you vulnerable for osteoporosis, and weakens your teeth making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
- Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).
So instead of eating that ice cream cone or chocolate éclair, satiate your sweet tooth with a piece of fresh fruit.
Vacation Tip #5: Don't Eat Fried Foods
While fast food restaurants are definitely convenient, with their low prices and quick service, it's really not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: don't eat fried foods. While this is always a good plan to follow, it is even more important to abide by while traveling.
A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry, so you can see that consuming fried foods will drastically increase your caloric intake.
Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.
Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat. Other disasters that fried foods increase your risk for include:
- Heart Disease
- Diabetes
- Clogged Arteries
- High Blood Pressure
- Obesity
- Acne
If I still haven't convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are not fun...especially while on vacation.
Vacation Tip #6: Do this Hotel Room Workout
If your hotel doesn't have a gym, or if you'd simply prefer the privacy of your room, do this hotel room workout:
- Body Weight Squats: Stand with your feet shoulder width apart. Lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you straighten your legs and return to the starting position. Complete 12-15 repetitions.
- Do Jumping Jacks, High knees, or jog in place for 30 seconds.
- Body Weight Lunges: Stand with your feet shoulder width apart. Exhale as you lunge forward with your right leg. 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.
- Do Jumping Jacks, High knees, or jog in place for 30 seconds.
- Push Ups: Get into the push up position (depending on your fitness level choose to go off your knees, push off of the wall, or assume the traditional position). Inhale as you lower your chest down. Exhale as you return to the starting position. Complete 12-15 repetitions.
- Do Jumping Jacks, High knees, or jog in place for 30 seconds.
- V-Ups: Sit on the edge of a chair or bed 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.
- Do Jumping Jacks, High knees, or jog in place for 30 seconds.
Well, now you have 6 tips that will keep away the unwanted vacation pounds. You may even end up losing a pound or two while away. But let's be honest, you want to lose more than a pound or two. You want to lose all of those extra pounds.
You may feel that the secret to achieving weight loss is just that - a secret. A mystery. You try, and try, and try but your goals are never met. Your dream body continues to stay out of reach.
In my experience the people who are unable to lose weight aren't failing due to laziness. In fact, those frustrated with their weight often put in a lot of effort - but on the wrong things. A fad diet. The latest exercise gizmo. An ineffective routine at the gym. It's not that you aren't willing to put in the effort - you're just doing the wrong thing.
Think about this for a moment...What if this was the summer that you took control of your body? The summer that you threw your fat clothes away...the summer that you were proud to put on a bathing suit...the summer that your doctor congratulated you on your improved health...the summer that your family and friends and that special someone showered you with compliments.
It's possible. Even more possible than you think. You just need to direct your effort in an effective way. Weight loss isn't a mystery. It's simply a matter of following a proven program that will dramatically transform your body into one that you are proud of.
However, I can't promise that it will be easy. You must work hard, and sweat and even feel sore. But before you know it you will be telling everyone you know about the amazing results you've achieved.
So as you plan your next vacation, why don't you also give yourself the gift that you really want - a new body. A tighter body. A stronger body. A healthier body.
I am here to help you do just that. Together we will come up with a fitness plan that is uniquely yours; one that fits your lifestyle and brings you promptly to your goals - something that you will appreciate while on vacation and at home.
You deserve it. |
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Healthy Travel Snacks
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Travel days create the perfect opportunity for snacking. A mocha and scone before your flight, a salty snack on the plane and then before you know it - it's lunch time! Road trips open up even more opportunities for regrettable snacking...rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants that line the highway.
This summer avoid unhealthy snacking by packing your own goodies. Try these:
- Dried or fresh fruit
- Unsalted nuts
- Health bars
- Cut veggies
- Low fat crackers or pretzels
Also remember to drink plenty of water throughout the day. It's easy to become dehydrated while traveling, so always carry a water bottle with you. |
| Meetup.com |
| If you would like to attend some free health and fitness activities, then check out the Fitness Together Meetup.com group. It's free to join, and by joining, you will have access to our calendar of events, and be notified when new activities are scheduled.
May will have some more great meetups. Look for bootcamp workouts in the park, hikes, healthy lunches and more!
Anyone can join at meetup.com. You don't have to be a Fitness Together client and there is no charge or fee.
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| Recipe of the Month |
Tender Homemade Baked Beans
Baked beans are filled with healthy protein and fiber. This homemade recipe is quick and easy to make and tastes great. Serve it hot from the oven, or enjoy it chilled – either way it's a crowd pleaser.
Servings: 12
Here's what you need...
- 1 teaspoon olive oil
- 3 cloves garlic, minced
- 2 yellow onions, chopped
- 1 (6oz) can tomato paste
- 1/4 cup tamari (low sodium soy sauce)
- 4 Tablespoons pure maple syrup
- 1 Tablespoon mustard
- 3 (15oz) cans pinto or white beans, drained and rinsed
- Preheat oven to 350 degrees. Spray a large baking pan with non-stick spray and set aside.
- In a large skillet, heat the olive oil and sauté the garlic and onions until tender.
- In a large bowl, mix the tomato paste, tamari, maple syrup and mustard until a thick sauce forms. Add the beans and onions and mix until fully incorporated.
- Spread the beans into prepared pan, cover tightly with foil and bake for 30 minutes.
Nutritional Analysis: One serving equals: 134 calories, .5g fat, 25g carbohydrate, 5g fiber, and 8g protein. |
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| FREE Personal Training Session and Consultation |
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(New clients can request a free training session and consultation here)
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Fitness Together 951-302-2995
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Ed Ferrell
As 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.
Links
Fitness Together
Work-at-Home Moms
Nutritional Supplements
Golf Fitness
Meetup.com
Holidays
May 9 - Mother's Day
May15 - Armed Forces Day
May 31 - Memorial Day
Quote of the Month
Success is neither magical nor mysterious. Success is the natural consequence of consistently applying basic fundamentals.
- Jim Rohn
Health Trivia
Over 50 million Americans are affected by allergies. The 5th leading cause of of chronic disease is allergies. Asthma accounts for 500,000 hospitalizations and 2 million ER visits each year.
Healthy Humor
I like long walks, especially when they are taken by people who annoy me.
Health Tip
Research shows that people lose more belly fat when they replace refined-grain foods with whole grains. All the appetite-controlling fiber they pick up in the process probably accounts for the slimming effect. Plus, whole grains can help control blood sugar and lower blood pressure, and they can even reduce the risk of heart disease and certain cancers.
Refer a Friend
Here’s your chance to help your friends and family achieve their health, fitness, and weight loss goals and to help me grow my business – and best of all there’s a free gift in it for you! Refer a Friend to Fitness Together.
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Contact Us
Fitness Together
31045 Temecula Pkwy. #103
Temecula, CA 92592
951-302-2995
www.fttemecula.com
Meetup.com
If you would like to attend some free health and fitness activities, then check out the Fitness Together Meetup.com group. It's free to join, and by joining, you will have access to our calendar of events, and be notified when new activities are scheduled. Anyone can join at meetup.com. You don't have to be a Fitness Together client and there is no charge or fee.
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