NEW CLASS ANNOUNCEMENT!

STARTING TODAY--NEW TIME!!

Another BEACH WORKOUT ala Boualem!

WHEN? Monday & Wednesday Evenings @ 6 PM.
WHERE? Lake Harbor Park, Norton Shores
(Take Pontaluna west toward and past P.J. Hoffmaster, past Maranatha, on your left after the bridge.)

Meet in the parking lot and we'll take it on out to the beach.

Bring water to drink, a towel (or two) and wear clothes you don't mind getting wet (or dirty)! It's fun and fresh air!

Don't waste anymore days of summer....
START YOUR PATH TO FITNESS WITH ME TODAY!

AUGUST 9TH -- FREE CLASS!

Looking for Tuesday & Thursdays classes at the beach????
7:15 PM!!!!

Contact us for more details.

Rethinking Exercise, part 2 (Time & Attitude)

I asked a busy mom of 5 young children how she makes time for fitness--no gym membership, no personal trainer and no nanny! This is what she says:

Well, right now the training program only takes about 25 minutes and if one is honest, they can find 25 minutes to do something if they REALLY WANT TO. To say "I don't have 25 minutes to exercise" is a cop out, in my opinion.

I find that if I don't do it sometime in the morning, it doesn't get done. Once the twins go down for their morning nap, I tell the older children I'm going to exercise and I get on the treadmill. I'm firm about this. They aren't allowed to talk to me or ask me any questions. On the weekend, my husband knows that if its my morning to run (right now its every other day) then that is my top priority, period. I don't care if we are late. He will let me exercise or I won't go . . . . . whereever it is he might want or need to go.

The fact of the matter is that our families will make their priority whatever we impress upon them is OUR priority. At some point in time, I HAVE to take care of myself. That is reasonable. EVERYONE has needs, including Mom.

That might sound a little harsh but its been a journey to get myself there and my family now understands that for these moments when Mom is exercising, Mom is first, and that is ok.

As a personal trainer, I love reading this! Don't get me wrong, I love training people. That's my job--my passion. But when I see this kind of self-motivation, I am thrilled. I wished everyone would have this kind of attitude. This mom--who has plenty of excuses NOT to exercise knows what I know: exercise is more than beneficial. It's essential. And thank you Kelly! Keep at it.

Here's a thought... If you don't know how to take care of yourself, how can you know how to take care of others?

Looking Past the Barrier
Many times, the reason for not exercising is a lack of vision. Sure, you have visions of a fit, trim beach bods, but the picture of the path getting you there is blurred. It's marred by misconceptions--that exercise is hard, a burden and time-consuming... If this is you, you're missing the best part! Exercise is a gift all by itself.

FALL IN LOVE WITH REGULAR EXERCISE!

1.) Exercise has immediate benefits!
For example: Exercise reduces stress--naturally and clears the mind. People who exercise actually sleep better and have more self-confidence. A little bit of self-confidence can do amazing things for relationships, careers and general quality of life.

2.) Exercise is fun--find YOUR thing! There's something out there for everyone! Timid young ladies may find their love for boxing. Macho men may find yoga exhilarating! Be open to new things. There isn't just one way to get fit.

3.) Exercise gives back time! You read it right. When you go home from work or school, really--how productive are you? You're all tired out! Make time for exercise and I guarantee, you're going to have more energy and get more things done after work than you ever have!

4.) Exercise fights depression. This goes along with #1-3. Exercise helps our bodies naturally feel better. It's an actual physical thing, too--it's not just all in our heads.

5. Exercise has many definitions. Think outside of the body-building box. If you can take five minute breaks every hour, take some time to clear your head and do something physical. Do a couple set of wall push-ups one time, dips another time, walk briskly up and down there stairs the next time... You really won't break that much of a sweat.

BODYBUILDING BASICS

Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.

This month's spotlight? SHOULDERS!

Don't forget shoulders in the workout routine! (And I'm really talking to the ladies here. Most weight-lifting men wouldn't dare miss shoulders!) It's good for posture--and it looks great! Strong shoulders complete and compliment the silhouette.

My big 3 for the shoulders are: SHOULDER PRESSES, LATERAL DUMBBELL RAISES and UPRIGHT ROWS.

I advise many to do their shoulders all on a day of their own. For the serious bodybuilders, I also prescribe trapezoid (traps) exercises on shoulders day. (Trapezoids are muscles in the back, often not targeted in certain back exercises.)

FEATURED RECIPE
Coming mid-month...

Rethinking Exercise, part 1 (Time & Attitude)

Jill thinks about exercise a lot. But in the past three years, life has become very chaotic. A husband, a house, babies and a lots of time holding children... She used to work out for an hour, but finding an hour to workout now?!? Seems impossible.

Jack would like to get fit too. But he's awfully busy. Family obligations extending outside of his immediate family and a pressing career makes it difficult to prioritize time away from home. And when he does have me-time, the last thing he wants to do is break a sweat. (He does enough of that at corporate meetings.)

Okay... Jack and Jill are fictional people! But I think it's easy to relate. Life is hectic. It's hectic for the college student working to pay herself through college. It's hard for the new mom who's still transitioning to care-giver and it's hard for the single, ambitious men and women working hard to build businesses, careers and give back to the community.

But what separates the people who find time for exercise from the people who don't?

Simply put--attitude.

Here are 6 great attitudes to beat out excuses...

Yes, I'm busy, but I need to care for my body because I value my body and balance.

Yes, I'd like to spend valuable time building relationships, but I will be more available and re-energized if I take care of myself.

Yes, I can't get through all my workout today, but I will do part of it.

Yes, I've fallen off the band wagon, but I'm not giving up.

Yes, I can workout where ever I am--the whole world is a gym. (Even the office!)

Yes, I may not look like an athlete, but I am an athlete.

Yes, I don't feel like exercising, but I will! I know in the end, I'll feel better for it!

A lot of people think that if they could afford a personal trainer, everything would fall into place. I'm going to share a piece of truth that is not good for business. YOU don't need a personal trainer. (I mean, sure, I can help, but...) What any Jack or Jill needs is simply this: attitude and action.

Get into action today. It may seem like a futile effort to do just 10 minutes of exercise, but 10 minutes is 10 minutes. Just as gaining weight at half a pound a week can make a big difference in weight gain. 10 minutes of activity a day can make a difference--especially if you choose to pair your new routine with conscience eating.

It's like saving money. If you have the attitude that $5 a week isn't a large enough sum to put on the side--and anything over that is hard to come by--then most likely, you won't ever have that nest egg you wish you'd have.

Rethink your idea of exercise and do what you can as often as you can.

Need some help for getting ideas on how to incorporate exercise into your busy life? Let us know, we'd love to help. E-mail us today!

THE I-CAN'T CHALLENGE

An I-can't attitude suffocates! So! I'm incorporating a mental exercise in today's newsletter... It's taken from a book on organization, but it works with anything, including eating healthier, finding time for exercise and transforming castles in the air into real-life castles.

1) Write on a piece of paper what you can't do.
Example: I can't exercise because I can't find the time.

2.) Replace the I can't to I don't.
Example: I don't exercise because I don't find the time.

3.) Replace don't with won't.
Example: I won't exercise because I won't find the time.

4.) Replace I won't with I can.
Example: I can exercise because I can find the time.

This is a pretty simple exercise, but how many times do we tell ourselves that we "can't" do something when really we can?!? We just need to face the fear behind "I can't" and build determination.

BODYBUILDING BASICS

Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.

This month's spotlight? THE TRICEPS!

Everybody likes a firm bicep, but what about the back of the arm, the tricep? Here's a prescription for a jiggle-free wave or for the more ambitious--rippled waves!

My big 3 for the triceps are: TRICEP KICKBACKS, DIPS, ONE-ARM DUMBBELL TRICEPS EXTENSIONS

I like to work my triceps with my back. But of course, what-you-work-when depends on your training style and whose personal professional opinion you value most.

FEATURED RECIPE

Citrus-Fresh Bean Salad

What a fresh way to fuel! This fiber-packed salad has all kinds of benefits--high in iron, high in protein and all kinds of yummy antioxidants!

Ingredients
15 oz of cooked black beans
8 oz of cooked garbanzo beans (chick peas)
1 medium bell pepper, diced (orange or yellow for great color appeal)
1 pint grape tomatoes, halved
1 large ripe avocado
1/4 c onion
1 tablespoon lemon, freshly squeezed
1 tablespoon of extra virgin olive oil

Directions

1. Rinse beans and place in salad bowl.

2. Add diced peppers, halved tomatoes, diced onion and sliced avocado.

3. Squeeze half a lemon or add 1 tablespoon of lemon juice.

4. Add olive oil and desired seasonings--we like just a dash of sea salt and ground black pepper.

5. Toss and enjoy.


Serving Size 110.5g or 3.9 oz
Amount Per Serving
Calories 235
Calories from Fat 48
Total Fat 5.3g
Saturated Fat 0.8g
Trans Fat 0.0g
Cholesterol 0mg
*Sodium 9mg
Total Carbohydrates 36.9g
Dietary Fiber 10.4g
Sugars 4.1g
Protein 12.0g
Vitamin A 11% Vitamin C 32%
Calcium 7% Iron 18%
^ Based on a 2000 calorie diet
*Does not account for added seasonings.

Contact Us UPDATE

We're having some technical issues with our website contact us form, as well as our ORIGINAL e-mail, info@personaltrainer4you.com.

If you'd like to contact us, please give us a call or e-mail us at our alternate e-mail address.

Here are those details...
Phone: (231) 773-8926
Alt. e-mail: personaltrainer4you.mi@gmail.com

*Note: As of late June, both e-mails are up and running...

A Big Brother's Guide to Summer

Boualem's Fit 'N Healthy Times, June 2010

It's hard to imagine a summer without one. The cut foot on beach grass, sprained ankle, a bad sunburn, heat exhaustion...

Let's face it. Even the most sensible adult can forget to play it safe in summer. Maybe it's all the sun, the heat or the frozen drinks that flip the switch from on guard to on vacation. I don't know, but it sure can ruin a good time.

Today, we're focusing on the many ways you can have an adventure-filled, easy weight-loss and injury-free season! Who wants a lumbar injury when you know you're going out wind surfing adventure the next day. And if you didn't know, Muskegon is a great place to learn how to kite surf!

1.) Limit the alcohol.

I know! I'm such a party pooper, but not only is alcohol a waste of unnecessary calories, money, et cetera, it's a great way to dehydrate your system. And most people run around half way dehydrated in the summer without the alcohol. Enjoy alcohol like you'd enjoy a rich dessert, in very small portions on rare occasions.

2.) Be careful with caffeine.

Coffee is touted as healthy and great for the mind and your workout. But most people consume too much and therefore reap more disadvantages than advantages. If you indulge in caffeine drink extra water and don't over do it. Just like alcohol, it's a diuretic and too often it replaces liquids that hydrate.

3.) Lay off the salty snacks & lay on the H2O!

Between the parties and the beach or pool trips there is a bounty of salty snacks and foods, and all while we're sweating and being active. Choose unsalted nuts and other low sodium snack options. I can't say enough about the importance of staying hydrated in summer. You'll feel better, look better and function better.

4.) Beware of posture.

There is proper form for everything. Whether you're out in the garden, playing by the lake or working out in the basement, make sure you're not setting yourself up for unnecesary injury.

WEIGHT LIFTING TIP!!! In most exercises, the chest should be open, shoulders back, abdominals in and equal weight distribution through the feet. Never round your back--unless you're doing abdominal work.

GARDEN & CHORE TIP!!! Always lift with your legs--get in the squatting position when lifting heavy items and don't lift something you know you need help with. Have patience and get some help.

5.) Check your shoes.

Keep your feet, ankles, knees and back healthy by wearing the proper shoes and replacing worn shoes.

What is proper?

For hiking and many group aerobic classes, you'll want something that will provide some ankle support. If you have an arch--take care of the arch and buy shoes that provide that sort of support. Also, despite the appearance of your shoes, replace running shoes frequently. They may look in perfectly good shape, but if suddenly your knees, heels, feet or back is hurting, invest in new ones.

6.) Women--wear the right bra!

Some women don't have to worry too much, but large-breasted women should make sure they're providing their chest with as much support as possible. This protects the precious back from unnecessary strain.

7.) Watch the weather when playing outdoors!

I'm going to sound like a parent here, but remember, don't go swimming, running or hiking when it's lightening... Your workout can wait--really! Oh, and in case you forget, never seek shelter under a tall tree. (Zap!)

Also, to prevent heat exhaustion, try to do your workout in the early morning or evening. AND NEVER try to sweat fat off by layering on the clothes. (You'll only dehydrate yourself and end up in the hospital.)

And finally... Wear sunscreen on sunny and cloudy days. A bad burn can ruin a whole vacation.

8.) Condition before trying barefoot running!

Barefoot running is all the rage and has its benefits, but please be cautious. Interested runners should never jump into barefoot running but slowly ease into it. Condition your naked feet with pre-running exercises, and start an interval running program before the 30-minute goal. And! Watch where you're going. There's debris everywhere--even on soft, sandy beaches.

9.) Know your trails!

The general rule is to walk a non-paved trail before running it. You'll know what to expect--unruly roots, rocks and other menaces.

As for mountain biking, take all the proper precautions--whether you're a novice or a pro--tire inflation, bike helmet, plenty of water, a snack, first aid kits, etc.. Take it easy on new trails and pay attention to the level of difficulty on a trail.

10.) Wear a lifejacket!

For weekend water sports and leisure recreation, always be cautious.

11.) Know your limits!

It's easy to get excited about a new recreation that involves fitness, adventure and fun, but don't get buck wild. We're not invincible and freak accidents happen. Take all the proper precautions and rest when you feel tired and weak.

FITNESS TIP!!! No pain, no gain? Actual physical pain in one area of your body is a bad sign. You need to slow down or stop. The pain that they're talking about here is the pain of doing something that doesn't come easy. Get physically fit can be "painful," but it really shouldn't hurt!

12.) Don't stop fitness training!

Sure--you're more active in the summer! But I urge you to keep a fitness routine. Keeping your body flexible, strong and conditioned helps prevent injury. And, once fall comes, you won't have to jump back on the wagon. You're already on. Fitness is a lifestyle, not a season.


BODYBUILDING BASICS

Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.


This month's spotlight? THE BACK!

Women are all about leg and abdominal work and men are all about arms and chest, but the back contains all the muscles that connect and basically carry all the other muscles. Don't neglect the back! It can help you climb trees if you'd like or more practically, it will help your posture!

The 3 basic movements for the back muscles--working the trapezius, latissimus, teres and rhomboid muscles: Assisted or Unassisted Chin-Ups with Wide Overhand Grip, Lat Pull-Down, One-Armed Dumbbell Rows

NATURAL SUMMER WEIGHT LOSS!

I urge you to take advantage of the summer season and get more active. Take more walks, bike rides and swims--for fun! (And you probably don't have to go far.)

Eat more fruits and vegetables and stay away from the fried, the mayo-d and the whipped creamed. Summer garden & orchard foods are delicious and guilt-free. Be wary of the potluck temptations and barbecues. Choose naked foods and enjoy simple meals. You'll feel less heavy and less hot.

I hear it frequently. I lose weight in summer without even trying! Let summer do it's natural magic for you too.


SWEET & FRUITY DESSERT IDEAS

Fruit is perfect by itself by sometimes it's fun to dress them up!
Here are some lighter ideas...

Create a honey and lime sauce for melons! Simply toss chunks of honeydew and cantaloupe with fresh lime juice and a tablespoon or two of honey.

Choose grapes, plums or peaches to be topped with a light and luscious ginger cream. Cut up the fruit of choice and lightly dab on a spoonful of light sour cream and chipped crystallized ginger.

Grill those fruits. Consider fruit shish kabobs. Place on skewers and turn gradually so the fruits are cooked and the natural sugar carmelizes.

Fast Fitness-Related Weight-loss Tips

Boualem's Fit 'N Healthy Times, May Newsletter

Many weight-loss exercisers keep a predictable workout program, light to moderate cardio for extended periods with a strength training regimen once or twice a week, light weights, many repetitions, as for muscular endurance.

Is there anything wrong with this?

Not at all. For the sedentary beginner, it’s a great start. However, if you want faster results--body transforming results, it’s time to challenge your body. Don't be afraid of the "sugar-burning" zone!


Here are a few fat-burning challenges:

1.) For runners: change the focus from endurance or distance to speed and time. Throw in a few sprints. It's a great workout for your abs and lungs!

2.) For cardio machine addicts: be realistic about the intensity of your workout.

Did you know that a moderate level on a stationary bike is when you’re at about 150 watts? For stationary rowing, 150 watts is a vigorous intensity. Brisk walking is 4.0 mph.

If you can easily converse with the next person on the elliptical or if you're breezily breezing through a favorite magazine, it's time to bring the focus back to where it should be--exercise!

3.) For bodybuilders: if you’re stuck with the same routine and the same weight, it’s time for change--even if ever so slight. Sometimes it’s simply switching hand positions or barbells to dumbbells. For others, it may be time to recruit a safe spotter. Sometimes you have to really push for change.

4.) For weight loss strength training… Yes, the prescribed repetitions for weight loss is light and long. But, I swear that faster results come with heavier, shorter repetitions. Just try 10 heavier repetitions for 6 weeks. Give your body a change. Despite the commonly held belief amongst women, nobody turns into a bodybuilder that easily!

5.) For real fat trimming tricks: do a variety of cardiovascular challenges. Don’t stick with one thing unless you’re training for a particular sport. Mix it up. It keeps your body constantly responding.

6.) For walkers, you can get a better result from walking by paying attention to every step. Suck the gut in and keep the stomach muscles engaged--this doesn't just help work the abdominal muscles but will help keep your posture. Also, chest out; shoulders back--feel the bottom squeeze with each heel strike. Save strolling for dates.

7.) For anyone with only one cardio option--like a cardio machine. You can still change it up. If you use a cardio machine, they have a variety of programs and levels. Use them. If you're walking around the dining room table, throw in some interval plyometrics work.

8.) Video and TV exerciser? Don't stick with one dvd for 12 months straight. Instead, try sampling another workout dvd every 4 weeks, preferably increasing the intensity and moving from beginner to intermediate or to intermediate to advanced.

Change isn't easy. But good changes make good results!

BODYBUILDING BASICS

Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.


This month's spotlight? THE BICEPS!

(Why? Because I often prescribe chest and biceps exercises on the same day. Most chest exercises also work the triceps, the opposing muscle group of the biceps.)

The 3 basic movements for strong biceps are these: Alternating Bicep Curls, Barbell Curls and Hammer Curls

TIPS FOR BICEP CURLS: Remember to raise the elbow at the point your biceps are contracted. This engages the front shoulder muscles.

TIPS FOR BARBELL CURLS: If you have wrist problems and have the option of using an ezbar instead of a straight barbell, do so. (It's a bar with four "bumps" in between the weighted ends.) Also, wide grip and narrow grip variation works different parts of the muscles.

Fat & Weight-loss Truths

Fat is an essential nutrient. It cannot be taken out of the diet. In fact, our diet, according to the Institute of Medicine, should consist of 20-35% of fat. The problem is that most of us exceed the recommended amount.

If you're trying to lose weight or cut body fat, shoot for no more than 20% of your calories to be from healthy fats.

What is healthy fat? Unsaturated fat that has not been hydrogenated, often from plant sources, monounsaturated and polyunsaturated. Canola, flax seed and olive oil are our favorites, along with oils from fish and nuts.

How do you calculate 20%?

A.) You have to have an approximate idea of how many calories you need. (Try nutritiondata.com for a daily needs caloric calculator.)

B.) Once you have an approximate number, let's say it is 1800 calories a day. Multiply 1800 (or whatever your number is) by .2. Our example result is 360 calories.

C.) For some, counting grams is easier than calories. If so... Divide the number of fat calories by the amount of calories in just one gram--9. (Example: 360 divided by 9 = 40 grams)

FEATURED HEALTHY RECIPE

Spicy Mustard Slaw

Mayo-free cabbage salad is refreshingly tangy and a little bit spicy. Great source for vitamins C and A and high in fiber. Low in saturated fat--no cholesterol!

1 head of cabbage
1 medium cucumber
1/2 lb Carrots
1/2 c white vinegar
2 T canola oil
1/4 t. pepper
2 T. mustard
2 T. sugar
1/4 t. hot cayenne pepper
Pinch of salt

1.) Clean produce and run through a food processor. Place in large bowl.

2.) In a small bowl mix vinegar, oil, spices, sugar and mustard.

3.) Whisk briskly and pour over vegetables.

4.) Mix again to disperse dressing evenly. Serve or refrigerate.

Note: Flavor is best when the slaw has a chance to marinate in the dressing!

SERVING SIZE: 4.2 ounces

Nutrition data: 66 calories per serving, calories from fat, 27
Total fat: 3 g, saturated fat: 0.2 g
Sodium: 37 mg
Total carbohydrates: 9.1 g, dietary fiber 2.4 g, sugars 5.5 g
Protein: 1.6 g
Vitamin A 65%
Vitamin C 40%
Calcium 4%
Iron 3%

Spring Cleaning Snack Habits NEW! Body Building Basics

Boualem's Fit 'N Healthy Times, April 2010

Believe it or not, just shaping up your snack habits can make big improvements in your health and fitness goals.

Do you have "bad" snack attacks?

If you do, let's dig. The solution is often in the problem.

5 Reasons You're Binge Snacking...

1.) Over Hungry - You haven't eaten since lunch. You eat the first thing you can grab--which is always convenience food. Then, you can't stop, because the body really does think it's starving. Of course, when you do stop, you've overeaten and feel rotten. It often becomes a cycle...

Solution: Try to track your snacking times. You should be able to see a pattern for how long it takes to get to the super-starved mode. Prepare a snack ahead of time--and eat it 30-60 minutes before you're too hungry.

2.) Compensating - (A) Physical: Maybe you're really quite sleep-deprived. Your body may think, okay, I'll get a kick of energy from a sugar-sweet--you're not even thinking this, it just comes naturally. Or (B) Psychological: You don't have any time for yourself, so your snack binge is the only alone time you get. You make it last as long as you can. So you eat, eat and eat some more.

Solution (A): Make sure you're doing all you can to re-energize you body without excess calories. Keep yourself hydrated, get plenty of sleep, spend 15 minutes outside, do something to get your blood flowing--walk, stretch or even spend 3 minutes listening to a make-you-want-to-move song. (I like Will Smith's Nod Ya Head.)

Solution (B): Keep a snack diary. Discover why you're eating--feel heartbroken, lacking purpose, no you-time. Either fix the situation (if possible), or find another coping method. There are healthier ways to deal--going for a walk, a "grateful list", jogging, journalling, etc..

3.) Addictive Foods - You've been eating refined, processed foods all day long and your energy dips. You need more refined sugar snacks. OR you think you can seriously eat only 2 cookies and a glass of fat-free milk. But before you know it, you've consumed the whole box. Sugar is addictive, and for some salt and texture is addictive, too.

Solution: Healthier meals can produce healthier snacks. Eat "whole foods." Secondly, know your addictions. If you always eat more chips or cookies than you'd like--stop buying them every week. (And don't use the excuse that your kids eat them. They need healthier snack habits, too!) Go ahead an enjoy one small snack bag on occasion, but buying chips in bulk--if it's your addiction, is like buying a barrel of beer for a recovering alcoholic.

4.) Mindless Eating - This is when you pair a snack break with something like watching a favorite recorded television show. After the show, you realize you ate the whole bag of chips--even though you don't remember eating half of them.

Solution: Break habits. Eat a snack at the table, and then brush your teeth. Now, you can watch tv, but even better, do something that will keep your hands and mind busy. Make a phone call; send an e-mail... whatever it is you'd enjoy and forget about your salivating sweet tooth.

5.) Procrastination Tactic - maybe you're bored or overwhelmed, so you eat b/c you feel like you're doing something, or maybe you make a snack last for an hour, cause you're really not looking forward to the next task--homework, cleaning, or an important decision. Eating is something you can say, hey, I am doing something. But in reality, you're only putting off something that will stress you in the future.

Solution: A lot of times, boredom is out of apathy. We've lost interest in everything. Get outside or do something active. Studies show that there is a natural high with exercise and that 15 minutes of outdoor time a day decreases depression. There are better things for your body than extra calories. And for true procrastination, remember some of Covey's suggestions: if you have a lengthy to-do list, do what you want to do least, first! Then it won't hang over you like a dark gray cloud. And face the problem(s); don't hide behind food. It will only make things worse!

SUGAR FACTS

Sugar is not your friend, but... will a little hurt?

Here's the lowdown from a great source, Nutrition Action Healthletter,January/February 2010:

Maximum Sugar Allowance for Better Health
For women: 100 calories or 6 1/2 teaspoons (or 25 grams)
For men: 150 calories or 9 1/2 teaspoons (or 38 grams)
*This is only for added sugars; natural sugars in fruit and milk do not have to be counted. And this also allows for one cup of 100% fruit juice.

If you haven't yet, go to my pyramid.gov. It will help you determine how many "discretionary" calories you have--if you eat healthfully.

BODYBUILDING BASICS

Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.

This month's spotlight? The chest! Pectoralis major...

The 3 basics to hit every part of the chest are these 3 moves:
The Incline Press
The Flat Bench Press
The Decline Press

Ladies, these moves will improve the muscle tone underneath the breasts only. There is no miracle "boob" lifter... But it will improve the way you look, your posture and the power of your push (and hugs)!

Men, the bench press for some reason becomes the focus of many routines. Remember, body building refers to the entire-body, not just the chest.

FEATURED RECIPE: Savory Quinoa Side

A great, whole-fibered food to accompany a favorite fish, meat or tofu--for vegetarians. Perfect solution for a pasta, rice or potato rut!

Nutrition Grade A-
96% confidence

Good points
# Low in saturated fat
# No cholesterol
# Low in sugar
# High in manganese
# High in magnesium

INGREDIENTS
1 T olive oil
1 c uncooked quinoa
2 c low-sodium chicken broth
2 t minced garlic
2 T parsley
1/2 T thyme
1/4 t sea salt
1 onion, small, finely chopped
1 dash of lemon juice

1. Soak the quinoa in sufficient water for 15-30 minutes--can be rushed if soaked in HOT water, which reduces to 5 minute.

2. Drain and rinse. Use your hand to stir it around while rinsing.

3. Place quinoa in cooking pot with chicken broth and salt.

4. Heat and cover until boiling.

5. Reduce heat and simmer for 15 minutes, with lid.

6. Remove from heat and let rest for 5 minutes, lid still on.

7. Fluff gently the quinoa and place in serving bowl.

8. Add garlic, olive oil, parsley, thyme, onions and lemon juice.

9. Mix gently and stir while warm or at room temperature.

Serving Size 197.5g, Serves 4

Amount Per Serving
Calories 208, Calories from Fat 55
Total Fat 6.1g
Saturated Fat 0.8g
Sodium 157mg
Total Carbohydrates 31.2g
Dietary Fiber 3.7g
Sugars 1.2g
Protein 7.5g
Vitamin A 4%
Vitamin C 9%
Calcium 4%
Iron 16%
* Based on a 2000 calorie diet. Nutritional details are an estimate and should only be used as a guide for approximation

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

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Boualem

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