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Client of the Month
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Jocelyn |
Congratulations
to Jocelyn on earning our
Client of the Month Award! From her very first training
session, Jocelyn showed a determination to make her goals a permanent
lifestyle change. As a result, she has lost over 20 pounds and 23
inches and has reduced her body fat by 4% -- and she is still motivated
and going strong!
Read her
testimonial and see how training at
Fitness Together has changed her life.
Fantastic job Jocelyn!
(and enjoy your prize)
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Here’s How to Snack Smart |
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Everyone loves a good snack. But what defines "good"?
If your stomach starts rumbling and lunch is still two hours away, you're
going to need a snack to make it through the day. What you reach for at
snack time can make a big difference in your energy level, weight, and
overall health. Choose the wrong snack, and you'll feel dragged down and
even more tired. Choose wisely, and you'll get the boost you need.
Before your next snack break, think twice about what you are about to eat
and remember the following information when you're craving a snack!
Snacking for Energy
If you find yourself fighting sleepiness in the afternoon, what your body
needs is a boost of energy. Snacks eaten midday should contain good fats
and protein to give and sustain your energy level.
Here are a few good options when you need an energy-boosting snack.
- A small apple or sliced banana with a tablespoon of peanut butter. The
natural sugars in fruit take longer to metabolize than sugars found in
candy, and the peanut butter provides the protein needed for long-lasting
energy.
- A quarter cup of nuts and dried fruit. This slow-burning mixture provides
protein, good fats (that's right - fats aren't always bad), and plenty of fiber,
all wrapped up in a delicious package.
- One tablespoon of hummus spread on four whole-grain crackers. Made from
garbanzo beans, hummus is a great energy booster and is also full of fiber.
And the whole-grain crackers are made with complex carbohydrates, which
help fill you up without dragging you down.
Snacking for Weight Management
Many people eliminate snacks when attempting to lose weight. Unfortunately,
this is counterproductive, as snacks keep you satisfied between meals. If
dinnertime arrives and you're exceptionally hungry, it's easy to overeat.
Eating several small snacks throughout the day will help keep your hunger
in check. However, you should avoid eating snacks when you're bored,
stressed, zoning out in front of the TV, or not paying attention to what
you're eating while you are reading or studying.
The key is to choose snacks that fit with your daily calorie and nutrient
needs. If your goal is to lose weight, choose low-calorie, nutrient-filled
snacks. If you need to gain weight or if you are physically fit and need to
replenish energy from a strenuous workout, go for higher calorie,
nutritious snacks.
Low-carb snack ideas include vegetables, reduced-fat yogurt and cottage
cheese or half of an avocado.
Snacks for Healthy Living
What you eat for snacks can help you meet recommended guidelines for the
amount of fruits, vegetables, calcium, protein, and whole grains your body
needs to stay healthy. Keeping a variety of healthy, ready-to-eat
nutritious snacks available for you and your family is important. After
all, when healthy food is easily accessible, you won't be tempted to stop
at the vending machine or the nearest fast food joint.
In addition to choosing the right foods, include plenty of variety. If you
eat too many carbohydrates for breakfast, snack on some protein. If you're
planning on a steak for dinner, munch on some sliced fruit for an afternoon fill
up.
Snacks full of good nutrition for your body include egg salad for protein, a
cheese stick for extra calcium, baby carrots for a serving of veggies,
canned tuna, or a handful of almonds.
It's Your Choice
At every snack break, you have a choice to make. Will it be the leftover
holiday candy, chips, and soda? Or will it be a nutritious and delicious
portion of food to give you the energy, calories, and the goodness you need
to make it through your day? Make the right decision and become leaner and
healthier.
If you want to speed up your results then consider working with me on a
fitness plan that will burn off that extra body fat.
Call, email or fill out the online
Free Session form
today - I look forward to hearing from you.
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T'was the Month After Christmas |
T'was the month after Christmas, and all through the house,
nothing would fit me, not even a blouse;
The cookies I'd nibbled, the eggnog I had to taste
at the holiday parties had gone to my waist;
When I got on the scales there arose such a number!
When I walked to the store (less a walk than a lumber),
I'd remember the marvelous meals I'd prepared,
The gravies and sauces and beef nicely rared;
The wine and the rum balls; the bread and the cheese,
and the way I'd never said, "No thank you, please."
As I dressed myself in my husband's old shirt,
and prepared once again to do battle with dirt,
I said to myself, as only I can,
"You can't spend the winter disguised as a man!"
So, away with the last of the sour cream dip.
Get rid of the fruit cake, every cracker and chip.
Every last bit of food that I like must be banished,
'til all the additional pounds have vanished.
I won't have a cookie--not even a lick.
I'll want only to chew on a long celery stick.
I won't have hot biscuits, or corn bread, or pie,
I'll munch on a carrot and quietly cry.
I'm hungry, I'm lonesome, and life is a bore,
But isn't that what January is for?
Unable to giggle, no longer a riot.
Happy New Year to all and to all a good diet!
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Minimize the Junk
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Your house doesn't need to be stocked like the local mini-mart.
Keep the minimum amount of treats at home to avoid mutiny
and keep treats out of sight and hard to access.
Make healthy foods (giant bowls of fresh fruit) visible and
place encouraging notes to eat the fruit in the kitchen.
Put ready-to-eat produce in the most visible parts of the fridge
and hide junk in the back.
These are all research proven ideas to increase
healthy food consumption. Try them!
Schedule a Free, No Obligation Session Now!
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Recipe of the Month |
White Bean Hummus
Use this white bean hummus as a snack or instead of creamy dressings or cheese
in your sandwich. The hummus is filled with protein and fiber – both important
for building your best body.
Servings: 8
Here’s what you need:
- 2 cans white beans, drained and rinsed
- 1 small onion, chopped
- 3 cloves garlic, minced
- 1/4 cup whole wheat bread crumbs
- 1 Tablespoon Dijon mustard
- Juice of 1 lemon
- 1 teaspoon olive oil
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried thyme
- dash of salt
1. Throw everything into the food processor and blend until smooth and creamy.
2. Spread onto bread or use as a dip for cut veggies.
Nutritional Analysis: One serving equals: 124 calories, 1.6g fat, 20g
carbohydrate, 5.5g fiber, and 7g protein.
If you would like to see all of the recipes that have been featured in previous newsletters you can visit
the Recipe Page on the Fitness Together
personal training website.
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Cartoon of the Month |
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Temecula Fitness 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. Some of our past activities include hikes and
dog walks, bootcamp workouts in the park, 5K runs, nutrition seminars, PACK
Small Group Personal Training sessions 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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Online Health & Fitness Magazine |
I have a resource for you that you're going to love.
It's my free
online health and fitness magazine to really help you stay on
track with your fitness and weight loss goals and to keep you informed on all
things fitness, wellness and nutrition.
Each month, you'll get over a dozen fresh new articles, healthy recipes, and
fitness tips all at your finger tips. This month's articles include:
Your Body
Kettlebells: Behind the Ball
It's Gotta Be the Shoes
Exercising under Pressure
Exercise With Allergies
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Your Health
When Baby Is Sick
The Ladies' Top Five
Don't Lose Control
You're Not Invincible
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Your Life
Save Energy, Save Dollars
Time Well Spent
Get Stains Out!
One Sport Doesn't Fit All
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Your Diet
Add Fiber to Your Diet
The Good, Bad, Ugly (Fat)
Fuel 'Em Up
To Soy or Not to Soy
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Plus, if you like an article in the online magazine, you can easily share it
with your Facebook and Twitter friends with a click of a button.
Here's the link to my
online fitness and wellness magazine. I hope
you enjoy it and share it with your friends, family and coworkers.
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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)
And now, you can sign up for a
Free PACK Session
and experience our new
Small Group Personal Training
Help out your friends, family and co-works by giving them a complimentary issue
of my monthly fitness newsletter.
Just use the
Refer a Friend
link to
forward this issue.
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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.
Follow Us On:
Links
Fitness Together
Nutritional Supplements
Golf Fitness
Meetup.com
Quote of the Month
Lack of activity destroys the good condition of every human being, while
movement and methodical physical exercise save it and preserve it.
- Plato
Health Trivia
After donating blood, you replace the fluid in hours and the red blood cells
within four weeks. It takes eight weeks to restore the iron lost after donating.
Healthy Humor
New Year's Resolution: I need to get a personal trainer to get in better
shape... but first... I need to get in better shape before I can get a personal
trainer... to get in better shape. Oh well, there's always next year.
Fit Tip
Activities that require the coordination of your entire body, such as jogging,
swimming, and the elliptical trainer, burn more calories than stabilized
activities, such as a stationary bike. For maximal calorie burning, choose
cardiovascular exercises that use your entire body.
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.
Subscribe
If this newsletter was sent to you by a friend, and you would like to receive it every month, just go to the
Fitness Together website and request your Free subscription.
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.
Online Magazine
Be sure to check out my new
online
Health and Fitness magazine. It's free and it's got lots of articles,
recipes and exercises. There will be a new issue each month with all new
information.
Contact Us
Fitness Together
31045 Temecula Pkwy. Suite 103
Temecula, CA 92592
951-302-2995
www.fttemecula.com
Fitness Together
voted BEST
Fitness Center
in Temecula
by The Valley News
Fitness Together Temecula now offers Small Group Personal Training!
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