Tuesday, January 26, 2010

Slamming that Curve Ball

2010, 2nd Edition, Boualem's Fit 'N Healthy Times

What happens when for four weeks you've diligently made exercise a priority and then, life throws some curve ball?
Maybe you get sick and then have a two week workload to catch up on in just five measly business days. So, one week turns into two weeks, and during those two weeks you feast on high-calorie convenience foods.

Two weeks without doing anything and two weeks of undoing every progress made in four weeks! Youch.

Well, you know what you shouldn't do, right?

That's right. Don't throw up the white flag of surrender.

Sure, it seems like you moved forward and then backward. Sure, it stinks. But that's life.

It's two weeks, not a year, and if it were a bad whole year, still! It's never too late to start over. Never, never give up.

I hate to break this to you, but we all face challenges. It's inevitable. Life will get in the way of our biggest goals. Remember what Stephen Covey says... There are three constants in life: change, choice and principle.

You have the choice after a short and long-term hiatus. You can get back on the wagon and feel good about striving for healthier living, or you can give up. Maybe that's why I don't like New Year's resolutions--we should be making resolutions every day, not just once year.

Just remember this, when you've fallen backwards: living with inaction is not the easy way out.

While we are free to choose our actions, we are not free to choose the consequences of our actions. Again, Stephen Covey...

It's better to something than nothing. Always look forward and stop comparing yourself to you-in-the-past. YOU is now.

Of course, one of the best ways to stay on top of fitness goals is to hire a trainer.

Contact me and let's discuss your weight loss or fitness goals. I'll be your cheerleader and coach. It's what personal fitness trainer do.

Choose action. Call me today: (231) 773-8926!


I've always been an advocate for weight resistance work. It increases strength, builds (or retains) muscle--which certainly helps with metabolism, and it strengthens the skeletal system. But now there's proof that strength training is beneficial for the brain, too.

According to a British Columbian study, older women who lifted weights or used weight machines improved their cognitive function 10.9 to 12.6% in 12 months. The comparison group involved similarly aged women, ages 65 to 75. They exercised too, but only concentrated on toning and balance-type exercise. Their results actually showed a slight decline.

Source: http://www.nytimes.com/2010/01/26/health/research/26exer.html


Most experts recommend 50-60% of your daily nutrients be from carbohydrates.* But just like meal timing, carb-timing can make a big difference.

Choose morning and early afternoon meals rich in complex carbohydrates--like whole-grains breads and cereals and other starchy carbohydrates--most fruits and vegetables like carrots, potatoes, corn and dried beans.

Then, for the late afternoon and evening, fill your plates with leafy salad vegetables and other less-starchy carbohydrates: broccoli, cauliflower, bean sprouts, asparagus...

*Some short-term diets may consist of a lower percentage... This is just a general guideline. 60% is usually recommended for those who choose to be vegetarian or vegan.

(Remember: Feel less hungry between snacks and meals by pairing carbs with fat and protein. Don't sabotage yourself.)


Get your veggies and protein in this fiber-filled, low-carb dish. Quick to prepare and perfect for a light evening meal or a brunch side dish, it's also very high in vitamin A and high in calcium, phosphorous, riboflavin, selenium and vitamin C. The only down-side is if you're watching your cholesterol. If so, use the egg white option. And if you're watching sodium intake, eggs have enough sodium, ditch the salt.

Easy Veggie and Protein Egg Bake

5 whole eggs (or 9-11 egg whites)
2 c skim milk
2 scoops (60 g) unflavored, whey protein isolate (90%)*
2 c milled flax seed
1/8 t salt
2 garlic cloves, pressed
pepper (to taste)
9 oz frozen spinach
14.5 oz canned diced tomatoes
10 oz frozen corn
2 oz mozzarella cheese, low-fat (sliced thin or shredded)

1.) Preheat oven to 400 F.
2.) Thaw frozen vegetables.
3.) Beat eggs into milk, whey protein and flax mixture.
4.) Add salt, garlic and pepper.
5.) Pour in greased 9 x 11 casserole dish.
6.) Squeeze excess moisture out of spinash.
7.) Layer the vegetables in the egg mixture.
8.) Cook approximately 35 minutes or until center becomes solid and edges golden.
9.) Top with cheese while still hot.

Makes 8 servings.

Nutrition Analysis:
1 serving (230 g): 190 calories, 7.8 g fat, 2.1 saturated fat, 134g cholesterol, 200 mg sodium, 16.7 g total carbohydrates, 4.3 g of fiber, 6.8 g sugar, 16.7 g protein.

*Protein powder is optional...

Email me today for a free initial consultation. You can also call (231) 773-8926 to schedule an appointment. I come to you!

Choose to stay fit and healthy!

Copyright © 2010 Personal Trainer 4 You, Inc.

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