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Are You Really Powerless to Holiday
Pounds? |
The season of deck-your-waist-with-extra-pounds is officially here.
So what are you going to do about it?
Will you join the masses who faithfully gain 5 pounds between November and
January? Or will you do something different this year?
It is entirely possible to avoid the dreaded holiday chub by following this
simple strategy:
All About Power
To begin, it's important that you approach your goal from a place of "I
can" rather than "I can't".
Most diet and weight loss plans begin by outlining everything that you
can't eat. You can't enjoy the buffet at your office holiday party. You
can't taste the fudge that your aunt Frances made. You can't partake in the
seasonal coffee drinks. You can't, you can't, you can't.
It shouldn't be surprising when the diet only last a few days before your
inner rebel breaks out and defies all the rules by mowing through an entire
plate of Christmas cookies in one sitting.
When you begin from a place of "I can't", you forfeit all of the power.
On the other hand, when you approach your goal from a place of "I can", the
power swings back into your favor. Use these 3 steps to re-gain your power:
- Focus on positive action.
Rather than obsess over what you can't eat this holiday season, I want you
to take the positive action of exercising into your own hands. Every time
that you complete a workout feel the surge of empowerment that comes with
the accomplishment.
- Schedule positive action.
The next step is to concretely schedule your workout sessions. I advise
that you exercise even more during the holiday season than normal, since
you will be taking in more calories. If you normally exercise 3 times each
week for 30 minutes, then plan to exercise 5 times each week for 45
minutes.
- Reward yourself for positive action.
At the end of each week take the time to reward yourself for successfully
completing each scheduled workout. Don't use food as a reward, since you'll
be taking in extra calories as it is. A massage, a new outfit, a leisurely
hour spent at a coffee shop, or even a well deserved nap are all great ways
to reward yourself.
What You Believe
The people who won't gain any weight this holiday season already know it.
How? They've decided not to gain weight, and they believe it.
Do you believe that you won't gain weight this year? Or are your past
failures keeping you less than confident?
Let's create a strong belief that you won't be powerless to holiday pounds.
In his book, Awaken the Giant Within, Anthony Robbins explains 4 steps
needed to create a belief:
Step One: Identify the basic belief. I won't gain weight this holiday
season.
Step Two: Reinforce your belief by adding new and more powerful references.
This means focusing on the reasons that you don't want to gain the weight.
Get out a sheet of paper and list all of the cons to you gaining an extra 5
or 10 pounds over the holidays. Spend a lot of time on this step. Reiterate
to yourself over and over why you don't want to gain the weight.
Step Three: Find a triggering event, or create one of your own. Disturb
yourself. Try on your bathing suit, or better yet go out and try on bathing
suits in dressing rooms with that awful lighting. Try on your skinny jeans.
Try on last year's cocktail dress. Try on that outfit at the back of your
closet that you still can't fit into.
Step Four: Take action. Get started on your exercise program – right now.
Taking action is the most important step, and the most rewarding.
Call or email me right now, I'll help you get started on an exercise
program and guide you step-by-step all the way to success. Who knows? I may
even get you to your New Year's Resolution before January even starts.
Give yourself the power to overcome holiday pounds – get started now.
Schedule a Free, No Obligation Session Now!
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Got Stress? Get Moving!
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Feeling kind of stressed? You're not alone.
Stress is an inevitable part of our modern existence. Whether you're the
president of a Fortune 500 company, a Kindergarten teacher or a construction
worker, you have stress to deal with.
But you don't have to let it get the best of you.
By battling stress in your day-to-day routine, you can stop pulling your hair
out and get back to living a more relaxed life.
How can you turn your stress-filled life on its head?
With one of the best weapons against stress: exercise.
Working Out Works: When stress is getting you down, you need
something to kick you out of your funk. You need something that makes you feel
good.
Every time you exercise, you increase your body's production of endorphins.
Endorphins are responsible for those good moods you get after a race or the
euphoria you feel while chomping down on a piece of chocolate.
However, before you grab a piece of chocolate and skip the gym, remember the end
result of each and choose which one will help you battle stress in the long run.
(Hint: It's not the chocolate.)
Best Bets: Now that you know exercise reduces stress, you may
be wondering which exercises will be most likely to keep you from banging your
head against the wall. Ready to learn what exercise you should be performing as
you wage war against stress? Here it is: whatever you enjoy doing.
That's right - any and all exercise you perform helps you fend off the effects
of stress. So whether you enjoy jogging, lifting weights, playing basketball,
practicing ballet, swimming, yoga, rowing, or boxing, simply getting involved in
your exercise of choice is sure to help reduce your stress.
Through the Brick Wall: Working out every day and not getting
the stress relief you so eagerly desire? Then it's time to do things a little
different. If all you do is lift weights five days a week, you should add tennis
or racquetball a couple days a week. And if you're all cardio all the time, it
may be time to get off the treadmill and grab a dumbbell or two.
Still not working? Keep a diary of your progression. Write down how long and
hard you exercise, the various weights you lift, and the steps you make toward
whatever health goal you set for yourself. Take pictures along the way as well.
Then look back over your journal on occasion. Seeing the progression when you
feel you're not making progress may give you the confidence you need to put
stress in its place and move on.
In addition to exercise, get maximum stress reduction by:
- Learn what situations cause you to experience unwanted stress, and avoid
these situations. Can't avoid your boss or that awkward business luncheon? Then
you'll need to use some more brainpower. Think back to your last experience with
the boss or the business lunch. How bad was it really? You survived it, and it
wasn't really all that bad. Keep that in mind, and you'll be ready to take on
whatever stressful situation comes your way.
- Make necessary lifestyle modifications. Did you know you're more likely to
suffer stress when you're tired? Or did you know that when you don't feed your
body well, your body isn't ready to handle stress as it would with a healthy
diet? By getting plenty of shut-eye and eating healthily, you won't kiss stress
goodbye altogether, but its effects will be diminished greatly.
Don't Stress the Holidays
The holidays can become a stressful time, with places to go, presents to
wrap and parties to plan. There is ample evidence that stress has a
negative effect on your body and your metabolism. When your body is under
stress it produces cortisol, a hormone related to the fight or flight
response. This increase in cortisol causes weight gain, decreased
metabolism and even depression.
This holiday season don't let stress get the better of you. Give yourself
time to relax – you'll be leaner for it.
My mission is to get each and every one of my clients the body that they desire
and along with that a low stress lifestyle.
Take the stress out of planning your own workouts by joining one of my
high-energy, fat-blasting exercise programs during the holidays.
Call or email today to get the body and stress level that you deserve.
Schedule a Free, No Obligation Session Now!
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Recipe of the Month |
Turkey Veggie Soup
This soup has everything going for it. The base is broth, not cream. It doesn't
have any added carbohydrates in the form of rice or noodles. And it's filled
with lean ground turkey.
Ingredients:
- 1 teaspoon olive oil
- 2 garlic cloves, minced
- 1 bunch of carrots, chopped
- 2 onions, chopped
- 1 bunch of celery
- 1 fennel bulb
- 1.3 lbs lean ground turkey
- 4 cups veggie broth
- 1 (14.5oz) can stewed tomatoes
- 1 (15oz) can white kidney beans, drained and rinsed
- 4 ears of corn, kernels sliced off
- 3 Tablespoons tomato paste
- 2 teaspoons dried basil
- dash of salt and freshly ground pepper
- In a large skillet heat the olive oil. Add garlic.
- Add chopped carrots, cover for 5 minutes.
- Add onions, celery and fennel. Sauté until soft
- In another skillet cook the ground turkey over medium heat until fully
cooked, stirring often. Drain off excess fat.
- Transfer the veggies to large soup pot and add the remaining ingredients, and
the cooked turkey. Cover and cook over low heat for 40 minutes. Add extra water
as desired.
Servings: 12
Nutritional Information: One serving equals: 119 calories, 1 fat, 336mg sodium,
10g carbohydrate, 3g fiber, and 15g 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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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
Got Diabetes? Get Exercising
Get Your Exercise On
Fun Fall Fitness
Your Workout Times 5
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Your Health
Living With Back Pain
Menopause: Nothing to Fear
Bump, Itch, Scratch!
Don't Let the Bed Bugs Bite!
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Your Life
Sleep Better
The Warning Signs of Bullying
Kids Hate Homework?
Going through Grief
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Your Diet
Start the Day Right
Unfortunate Food Allergies
Essential Cookbooks
The Power of Flaxseed
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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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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:
Quote of the Month
Leave all the afternoon for exercise and recreation, which are as necessary as
reading. I will rather say more necessary because health is worth more than
learning.
- Thomas Jefferson
Fit Tip
Trying to workout with weights that are too heavy can lead to improper form,
poor results and ultimately to injuries (men usually make this mistake). Using
weights that are too light is usually a waste of time and effort, achieving
little or no results (women usually make this mistake). It is important to
determine the proper amount of weight and the appropriate number of repetitions
and sets for your size, strength and goals.
Healthy Humor
There were two twins – one an optimist, the other a pessimist. Their parents
decided to try to “level out” their attitudes. On their birthday, the pessimist
found his room filled with toys! As he opened them, he said, “This will fall
apart…This is junk…I don’t like this one…” The optimist found his room full of
horse manure! He jumped in and began digging. His pessimist brother asked why he
was doing that. The optimist replied, “With all this manure, there’s got to be a
pony in here somewhere!” Find the positive in every situation.
Health Trivia
The number of fat cells in your body is determined at birth. A gain in bodyfat
does not increase the number of fat cells, but rather the size of the existing
fat cells
Refer a Friend
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weight loss goals and to help me grow my business – and best of all there’s a
free gift in it for you!
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Meetup.com
If you would like to attend some free health and fitness activities, then check out the
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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
Links
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Fitness Center
in Temecula
by The Valley News
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