How To Make 2007 Your Year to Get into Shape
Here we are, already two weeks into the New Year. You know I have
to ask...how is that fitness resolution coming along?
If the pounds haven't budged yet, don't panic. I have some
words of wisdom for you to live by this year - words that will aide in
getting you to your fitness goal.
Shoot for dropping a pound a week.
Now, this may not seem like that much, but if you did this
consistently for the rest of the year it would result in 50 lbs lost.
This may be extreme for you, but the good news is that once you
achieve your idea body maintenance is a breeze. How great would it be
to begin 2008 with a brand new body?
This all sound well and good, but how do you go about the business of
shedding that pound each week? I am here to tell you that it
doesn't have to be allusive, mysterious or frustrating. In
fact, with a little calculation, you can consistently drop one pound a
week until you reach your goal.
All it takes are small changes in your daily lifestyle. Let's break
the process down...
How to shed a pound a week: Burn 3500 cal. more than
normal.
It's that simple! No fancy pills or powders necessary, just a
progression of calories exerted without an increase in calories
consumed. Try the following three steps:
1. Record your normal weekly exercise - look at
everything from walking to participating in sports to exercising in
the gym. This is your starting point. You need to burn an additional
3500 calories on top of your normal weekly exercise.
If you don't currently exercise, then this step is really easy for
you, a simple blank page will do.
2. Record your normal weekly food intake - this may
be hard to do honestly, but remember that you are only cheating
yourself by not recording everything. Calculate the total number of
calories that you eat in an average day.
In your quest for dropping inches you shouldn't exceed your normal
daily caloric intake - you should, rather, work at slowly decreasing
that number.
Remember, we are going for a 3500 calorie deficit each week - this can
be done by a combination of increased calorie exertion (exercise) as
well as a decrease in calories consumed (eating less).
3. Chart the difference - now that you know your
starting point for both calorie exertion and calorie intake it is time
to turn the tables in your favor. Take every opportunity to exert more
calories by increasing your physical activity, and to decrease your
calorie consumption by eating fewer calories and by making healthier
selections.
Record your progress in a notebook and refer back to it often. You
will be surprised how encouraging it is to see the positive changes
that you are taking in your life written down on paper.
If you burn up 500 calories a day you will drop a pound in a
week.
Here are some practical ways to lose calories:
| If you normally... | Do this instead... |
| Drink a morning Mocha | Drink green tea or black coffee (200 calories lost) |
| Enjoy a candy bar between meals | Enjoy a granola bar (180 calories lost) |
| Sit during your entire lunch break | Walk briskly for 30 minutes (150 calories lost) |
| Watch T.V. for two hours | Do jumping jacks during commercials (120 calories lost) |
Remember that I am available to help you reach your fitness goals for
2007. If you are looking for new and exciting ways to tone, firm and
tighten your physique then don't hesitate to come see me today. I look
forward to helping you make 2007 your fittest year ever!
Don't be discouraged by friends or family who do not support you in your journey towards a healthier, slimmer lifestyle. Quite often people find it intimidating and even frightening when someone important in their life begins to make life altering changes. Keep your chin up and keep smiling! Who knows, you may be able to improve their life and convert them to a healthier lifestyle!
Fruit-Filled Coleslaw
This
coleslaw is both tangy and sweet for a tasty side dish. Best of all it
contains none of the fat that regular coleslaw is loaded with. Enjoy
this fruity dish as a side to any meal and as a delicious way to fill
up on both fruits and veggies.
Yield: 12 servings
Ingredients
- 1 cup (8 ounces) fat-free plain yogurt
- 1/2 cup honey
- 1/4 cup white vinegar
- 3 tablespoons lemon juices
- 1/2 teaspoon salt
- 1/8 teaspoon pepper
- 1 can (16 ounces) reduced-sugar fruit cocktail
- 2 cups blueberries
- 1 cup sliced fresh strawberries
- 1 medium ripe banana, sliced
- 1 package (16 ounces) coleslaw mix
Instructions
- In a large bowl, combine the yogurt, honey, lemon juice, vinegar, salt and pepper.
- Add the fruit cocktail, blueberries, strawberries and banana.
- Stir in coleslaw mix. Enjoy.
Nutritional Analysis: One serving (3/4 cup) equals 109 calories, trace fat (trace saturated fat), 28g carbohydrate, 2g protein.
Beverly Hills Fitness Group, Inc.
310-927-2162
Here is What Some Other Happy Clients are Saying...
I've been training with Leon for a short while and can't believe how good my body looks! He completely cured me of my immense neck pain with one hour of trigger point therapy and stretching. I prescribe a session with Leon for anybody looking to get fit! He's simply a blessing with his impressive experience, fail-proof exercise plans, and kind spirit! Dr Amy Nguyen
I'm working with Leon to lose weight, reduce my back pain, and to strengthen my foot which was severely injured years ago. Immediately after starting with Leon, I felt better and better! Six months later: My back has healed; my foot injury has strengthened, and I have gone down 3 sizes and I feel great! Leon is a doctor of the body and I am grateful to be working with him. Margo
I feel a thousand times better, and from what my friends, family and co-workers tell me constantly, I look fabulous. I hope to lose ten to twenty more pounds (lost 50 so far), and based on these results, I have no doubt I will reach that goal. Leon has given me tools for maintaining lifelong health and fitness, and that is truly a priceless gift. I am eternally grateful. Misha Reese