7 Steps to a Perfect Packed Lunch

Alisson Rosales is Trainer Ali

It’s time to examine the art of packing the perfect lunch. 

While it is easy to rely on the school cafeteria for the kids and fast food meals for you, this method will quickly result in unwanted pounds. 

The only way to ensure that you and your kids are eating a nutritionally balanced, health promoting lunch is to pack it yourself. 

According to Ann Cooper and Lisa M. Holmes in their book, Lunch Lessons, “When it comes to nutrition, children are not just miniature adults. Because they’re growing, they have different dietary needs.” (Their daily serving recommendations are in boxes below.) 

Use the following 7 steps as your guide for packing healthy lunches that cover the spectrum of nutrients that your growing kids need. 

Don’t have kids? Keep reading. You’ll need these steps when packing your own nutrient-dense, fitness lunches. 

Step 1: Hydration

Every function of the human body requires water, so it’s a no-brainer that water should be included in your packed lunch. Eight glasses a day is a minimum.

It’s easy to fall into the trap of giving kids juice or soda pop, and once your kids are accustomed to drinking these sugary treats expect a battle when you switch to water. This is one fight that is worth winning. 

Remind yourself that the sugary drinks are filled with empty calories, which quickly lead to weight gain. Sugar also robs the body of vital nutrients and minerals. 

Step 2: Protein

  • 2 – 3 servings daily
  • 1 serving equals: 2 – 3oz meat, 1/2 cup cooked beans, 1/3 cup nuts or one egg

Protein is an essential part of lunch, both for you and your kids. Kids need protein to support their growing body, and you need plenty of protein in order to grow and maintain lean muscle tissue. 

Here’s a list of healthy protein sources: fish, beans, tofu, nuts, eggs.

Step 3: Whole Grains

  • Kids 6-9 yrs: 4 – 7 servings daily
  • Kids 10-14 yrs: 5 – 8 servings daily
  • Teens: 6 – 9 servings daily
  • 1 serving equals: 1 slice of bread, 1/2 sprouted bagel, 1/2 cup cooked rice, 1/2 cup pasta, 1 cup of whole grains

Whole grains are one of the major building blocks of a healthy meal. The key word here is “whole” meaning not refined. 

White bread, bagels, pasta and rice have been stripped of the nutrients and minerals. As a result these items convert quickly into sugar, leaving your child drained after an initial quick burst of energy. Always avoid refined white grain products. 

Here’s a list of healthy whole grains: oatmeal, brown rice, quinoa, millet, bulgur, whole-wheat or sprouted grain bread, barley, whole grain cereal and whole wheat pasta. 

Step 4: Veggies

  • 4 – 9 servings daily
  • 1 serving equals: 1 cup raw or 1/2 cup cooked vegetables

When it comes to veggies, variety is key. Choose an array of colors like orange, red, purple, green, blue, white and yellow to make sure that your kids are getting all of the necessary vitamins, minerals and phytochemicals. 

Don’t save vegetables for dinnertime. Pack each lunch with lots of colorful vegetables. 

Try these veggie-packing ideas: Put a small container of hummus with cut veggies for dipping. Fill your sandwiches with baby arugula, roasted peppers and slices of tomato. Pack a container of veggie and whole wheat pasta instead of a sandwich. Invest in a small thermos and fill it with vegetable soup. 

Step 5: Fruit

  • 3 – 5 servings daily
  • 1 serving equals: 1/2 cup cut fruit, whole fruit the size of tennis ball, half a banana.

Fresh fruit is filled with vitamins, nutrients and minerals. As with your veggies, choose a variety of colors to ensure that your kids are getting a range of nutrients. 

Stay away from fruits that are canned and coated in syrup, and also from fruit snacks and chews that contain added sugars. If fresh fruit is not readily available then go for plain dried fruit, with no added sugar. 

Unlike veggies, it is possible to eat too much fruit. Though the natural sugars within fruit are much healthier than refined sugar, too much of it can have a negative impact on your blood sugar levels and the extra calories will be stored as fat. Stick with 3 – 5 servings per day.

Step 6: Calcium

  • 2 – 6 servings daily
  • Serving size based on the amount of calcium in the food. Examples of 1 serving: 1 cup cooked beans, 1/2 cup almonds, 1/2 cup dried figs, 1/2 cup dark leafy green vegetables, 1/2 cup tofu, 1 tbsp. Chia seeds.

Your kids need calcium in order to build strong, healthy bones. It is important to incorporate calcium into each meal.

Calcium isn’t just found in dairy products. There are many plant sources that contain calcium that is more readily absorbed by the body than the calcium found in dairy. 

Try these sources of calcium: nuts, dark leafy greens, salmon, broccoli, tofu, soy milk, sardines, beans, sunflower seeds, sesame seeds, chia seeds.

Step 7: Healthy Fat

  • 3 – 4 servings daily
  • Serving size based on the amount of healthy fat in the food. Examples of 1 serving: 1 teaspoon of olive, safflower, sesame, flax or grapeseed oil, 1/2 cup nuts, 1 tablespoon peanut, almond or cashew butter, 1 cup cooked beans, peas or lentils.

You may think of all dietary fat as being bad, but fat from plant sources are very important to the growth and development of a child’s body. 

Limit animal fats, which are filled with saturated fat and cholesterol, and eliminate trans-fatty acids contained in foods that are labeled as hydrogenated. 

There you have it, 7 steps to the perfect packed lunch. See the recipe below to get you started on your first perfect packed lunch. 

Remember that eating right is only half of the equation. Exercise is just as important when it comes to fitness and weight loss. 

Are you ready to get started on a personalized fitness program? Call or email today to set up a consultation.

Push Yourself

Get the most from your workouts. Use compound movements (train multi joints at a time). Big muscle groups burn more calories. And to get even better results, cut your rest period in half and push yourself harder – results will comes faster than you ever thought possible.

Perfect Packed Lunch

Here’s an example of a healthy and balanced packed lunch. Try this one out, and then use it as a springboard for your own creative lunch ideas. Don’t fall into the trap of eating the same thing day after day. Remember to use the 7 steps above to create your perfect packed lunch.
Servings: 1 

Here’s what you need…
For the wrap:

  • 1 green tortilla
  • Your choice of protein: 1 veggie patty, hardboiled egg, smoked salmon, grilled white fish, or baked tofu)
  • Sliced tomato
  • Romaine lettuce
  • 1 Tablespoon hummus

For the veggies:

  • 1/2 cup cut veggies (try broccoli, cauliflower, carrots and bell peppers)
  • 1/4 cup hummus

For the yogurt:

  • 1/2 cup plain Goat, Greek or coconut milk yogurt
  • Handful of berries (strawberries and blueberries)
  • A dallop of raw honey

For the trail mix:

  • 1oz raw mixed nuts
  • 5 golden raisins
  1. Spread the tortilla with hummus, line with lettuce, tomato slices and protein. Wrap and slice in half.
  2. Wash and pack the cut veggies in plastic container. Pack the hummus in a small container.
  3. Pack the yogurt in a small container and top with the berries and honey.
  4. Mix the raw nuts with the raisins and pack in a small container or bag.
  5. Don’t forget to pack a container of water and a napkin!

Nutritional Analysis: One serving equals: 547 calories, 19g fat, 39g carbohydrate, 12g fiber, and 55g protein.

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Burn More Fat Today!

Fit Body News from Trainer Ali:

Eat your Fruits & Veggies!

So many delicious options!  Take advantage of the season and indulge.


4 Tactics for Faster ResultsHave you ever been frustrated over a lack of results from your workout routine?

If so, you are in good company. Even the most seasoned athletes experience times when their results plateau.

When you continue to put in the same effort day after day with little or no results it is safe to say that you’ve hit your own fitness plateau.

Your body adapts quickly to any repetitive routine. The definition of ‘insanity’ is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop then it’s time to do something new.

I have good news – the following 4 tactics are guaranteed to crank your workouts up to the next level and to deliver the fast results you want.

Tactic #1: Focus on Negatives

Each time that you do a weight lifting repetition you are utilizing three types of strength. These are:

  1. Positive strength: the motion of lifting the weight.
  2. Static strength: holding weight in a contracted position.
  3. Negative strength: the motion of lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of a repetition is just as important as the positive portion, and possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Tactic #2: Do a Drop Set

Drop sets have long been used to fight off exercise plateaus. This technique is great for adding muscle strength, endurance and for increasing the cardiovascular benefit of your workout – resulting in more fat burn.

Here, in a nutshell, is how to do a drop set: When you perform an exercise to exhaustion, don’t stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set.

Use this technique only once or twice per workout, on the final set of the exercise.

Tactic #3: Modify the Exercise

There are certain exercises that are considered ‘staples’ in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…

While you shouldn’t throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

  • Squat on a Bosu ball or balance board.
  • Place a weighted bar across your shoulders and do walking lunges.
  • Use an exercise ball for chest presses instead of the bench.
  • Do a full squat between each repetition of shoulder presses.
  • Do a shoulder press between each repetition of bicep curls.

Tactic #4: Use Active Rest to turn each workout into High Intensity Interval Training

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods between exercises.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest than a passive one. Perform one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

  • High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
  • Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they’re straight and you’re in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
  • Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
  • Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
  • Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
  • Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you’ve done both legs, jump straight into a squat.
  • Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

If you’d like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.

Call or email today – I look forward to hearing from you.

Easy Slim Down TipDo you want a smaller waist? Try this easy slim down tip: Don’t eat carbohydrates after 4pm. Instead stick with lean protein and green veggies. This will prevent late afternoon and evening snacking and will quickly result in a slimmer waist.

Mean & Clean BurritoHere’s a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you’ll come back to time and again. Serve with a side of your favorite salsa.
Servings: 1

Here’s what you need…

  • 1 sprouted grain, flourless tortilla
  • 1 Tablespoon hummus
  • 1/3 cup cooked brown rice
  • 1/4 cup cooked black beans
  • 1/2 cup cooked chicken, chopped (or baked tofu)
  • 2 Tablespoons fresh corn kernels
  • 2 Tablespoons chopped cucumber
  • 1/4 cup shredded arugula
  • 3 cherry tomatoes, chopped
  1. Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla.
  2. Top the tortilla with rice, beans, chicken and veggies.
  3. Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly.

Nutritional Analysis: One serving equals: 380 calories, 7.8g fat, 45g carbohydrate, 7g fiber, and 31g protein.

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Alisson Rosales

Fit Body Boot Camp RSM

22321 Gilberto, Rancho Santa Margarita, CA 92688

(949) 929-1249

www.AlissonRosales.com

ALMOST & THANK YOU

As of today, donations for our BEST BUDDIES fundraiser have totaled $3000.

 
WOW!  Way to go boot campers.

I am amazed at your generosity and LOVE you all!

A HUGE thanks to all who have already donated.  You are making a positive difference in our world. Please spread the word…we’re ALMOST there.

Links Fit Body Boot Camp

Refer a Friend – Click Here Hours of Operation:Mon – Fri

5:30am, 8:30am (Indoor)

6:15pm, 8:00 pm (Outdoor)

Saturdays @ 8:00am

IMPORTANT NEWS!Fit Body Boot Camp is now a “Best Buddy” helping out individuals with intellectual and developmental disorders!

 

 Anyone interested in donating to our “Best Buddies” fundraiser….here’s how it works…..

New members – donate $100, get 1 month FREE bootcamp!

Members – donate $100, get $50 off your October billing!

Everybody who donates will be entered into a drawing for some fun prizes.  1 raffle ticket for every $25 donated.

Check out the link to make your tax-deductable donation now!

 http://www.HCChallenge2010.org/cyclequeens

QUESTIONS????? 

Call Trainer Ali @ (949) 929-1249 

Check out our website!

Email: trainerali@me.com
Phone: (949) 929-1249
Web: www.AlissonRosales.com

Sip Yourself Thin!

Fit Body News from Trainer Ali:

An apple a day……

Alisson Rosales is Trainer Ali

GET FULL?   HOW?

Fill yourself up with a tall glass of water and a yummy apple about 20 minutes prior to eating!   You’ll feel full and be healthier!  Does it have to be an apple?  No, try grapefruit or watermelon.  Any fruit will do!

Drink This Not ThatChanging what you drink just may be the magic weight loss bullet you’ve been looking for.

David Zinczenko and Matt Goulding sure think so. But then they did write the book on it: Drink This Not That. They’ve even gone so far as to claim that you could lose up to 32 pounds in a year just by changing what you drink.

What most people don’t know is that it’s a lot easier to drink extra calories than to eat it. So you really need to pay attention to what you’re sipping on.

Here is a sampling of what their book has to offer. The following are 5 of the worst things to drink, followed by 5 slimming alternatives.

Breakfast
While a cup of hot coffee or a glass of lowfat milk are both great ways to start your day, beware of the smoothie trap. More often than not smoothies are closer to milkshakes than protein shakes.

Worst beverage: Smoothie King Peanut Power Plus Grape (40oz)

  • 1,498 calories / 44g fat / 214g sugar

Drink This Instead: Smoothie King High Protein Banana (20oz)

  • 322 calories / 9g fat / 23g sugar

Lunch
A study done at Virginia Polytechnic Institute showed that people who drink 17oz of water before sitting down for a meal ended up eating 9 percent fewer calories. Those calories can really add up over time.

Worst beverage:

SoBe Green Tea (20oz)

  • 240 calories / 0g fat / 61g sugar

Drink This Instead: Honest Tea Organic Honey Green Tea (16oz)

  • 74 calories / 0g fat / 18g sugar

Afternoon
When the afternoon rolls around most of us are ready for a pick-me-up. Too often these caffeinated drinks are loaded with waist-expanding calories.

Worst beverage: Starbucks Venti Peppermint White Chocolate Mocha with whipped cream

  • 660 calories / 22g fat / 95g sugar

Drink This Instead: Starbucks Venti Caramel Cappuccino

  • 170 calories / 6g fat / 18g sugar

Postworkout
There’s no good reason to follow up a great workout with a sugar-filled beverage, even if it makes claims for quick recovery and muscle growth. After exercise your body is in need of protein, carbohydrates and potassium, so choose a beverage filled with these three.

Worst beverage: Naked Protein Juice Smoothie (15.2oz)

  • 418 calories / 4g fat / 53g sugar

Drink This Instead: Horizon Organic Chocolate Reduced Fat Milk (8oz)

  • 180 calories / 5g fat / 27g sugar

Alcoholic beverages
There are known benefits to drinking alcohol in moderation (one or two drinks per day) such as raised HDL (good) cholesterol, boost in bloodflow, and improved sugar metabolism. A recent study in the journal BMC Public Health reported that people who have a daily drink were 54 percent less likely to be obese. However, it’s called a beer belly for good reason, since many alcoholic beverages are loaded with calories.

Worst beverage: Red Lobster Traditional Lobsterita

  • 890 calories / 183g carbohydrates

Drink This Instead: Red Lobster Classic Martini with Gin

  • 140 calories / 0g carbohydrates

Recent studies are reporting that most of us drink 21 percent of our daily calories. That adds up to an average of 460 calories each day. It’s easy to see how these calories quickly add up into unwanted pounds.

Pay extra attention to what you drink throughout each day. Make it a habit to pass on the calorie-packed drinks and to focus on drinking lots of water.

Remember that small changes to your lifestyle over time will make the difference.

I’m always available to help – call or reply to this email and I will be happy to serve your needs!

Nature’s Perfect Thirst-QuencherThe best drink for both weight loss and health is…water. Here are 4 great reasons to fill your glass to the brim with crystal clear water:

  1. Staying hydrated enhances weight loss.
  2. Drinking water prevents dehydration.
  3. Filling your stomach with water before meals prevents overeating.
  4. Quenching your thirst with water hydrates your skin, giving it a more youthful glow.

Easy Chilled GazpachoGazpacho is a cold tomato-based soup that originated in Spain. What better time to enjoy a chilled bowl of gazpacho than on a hot summer day? Use fresh ingredients for the best possible taste.
Servings: 6

Here’s what you need:

  • 3 cups tomato juice
  • 1/3 cup red wine vinegar
  • 1 Tablespoon olive oil
  • 2 large tomatoes, quartered
  • 1 cucumber, peeled and cut into chunks
  • 1 small onion, peeled and quartered
  • 1 sweet green bell pepper, seeded and quartered
  • Dash of hot sauce
  • Fresh ground salt and pepper to taste
  • 2 tomatoes & 2 cucumbers chopped for garnish
  1. Place all of the ingredients, except tomato and cucumber garnish, in a high speed blender. Turn on high speed for 40 seconds.
  2. Chill the soup for 30-60 minutes.
  3. Place chopped cucumber and tomato in each serving dish and fill with soup. Serve immediately.

Nutritional Analysis: One serving equals: 85 calories, 2.5g fat, 15g carbohydrate, 2.5g fiber, and 3g protein.

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Email: trainerali@me.com
Phone: (949) 929-1249
Web: www.AlissonRosales.com

You Eat More Than You Think?

Fit Body News from Trainer Ali:
Mindless Munching????

Here are my tactics to help keep me in line:

1. Drink a large glass of water and eat an apple before going          to any party.

2. Concentrate on people, not food.

3. If there’s music….dance!

The Top 5 Ways You Eat Too Much

Each day you make well over 200 decisions about food, according to Brian Wansink, PH.D. in his book, Mindless Eating. Your weight is the sum total of your past food decisions.

According to Wansink, overeating can be greatly reduced simply by removing the cues in your environment that cause you to overeat. He goes on to explain the top 5 Diet Danger Zones and the solutions for each:

1. The Meal Stuffer: At mealtime you really stuff yourself. You clean everything off your plate, eat quickly and often go back for seconds. You consider yourself to have a “healthy appetite” and often feel uncomfortably full after eating.

  • Use the Half-Plate Rule: fill half of your plate with vegetables and the other half with protein and starch.
  • Use smaller plates and wait 20 minutes before deciding if you want seconds.
  • Eat slower so your appetite can catch up with what you’ve already eaten.
  • Don’t place serving dishes on the table. Pre-plate your food and then put the rest out of reach.

2. The Snack Grazer: You eat whatever food is within reach, and snack at least three times throughout the day. You can’t walk past a candy dish without dipping in. Your snacking is rarely done out of hunger.

  • Chew gum throughout your day to avoid mindless munching.
  • Keep tempting snack foods out of sight and out of mind.
  • Never eat directly from a package. Portion out your snack into a dish.
  • Don’t purchase tempting snack foods for future snacking. Keep a wide variety of fruits and vegetables on hand instead.

3. The Party Binger: Whenever you attend a social event where the main attraction is food, you eat without stopping. With all the distraction you quickly lose track of how much you’ve consumed and often stop only when it’s time to leave.

  • Stay more than an arm’s length away from the buffet or snack bowls.
  • Put only two food items on your plate during each trip to the table.
  • Make yourself feel full by eating the big healthy stuff first, like broccoli and carrots.
  • Remind yourself why you are at the party: first to socialize or to conduct business and secondarily to eat.

4. The Restaurant Indulger: You eat out at least three times a week and enjoy every minute of it. You love appetizers, large entrees and rich desserts. When you leave the table you are always stuffed.

  • Ask your waiter to remove the bread basket from the table.
  • Before you eat, ask your waiter to box half of your entrée to take home.
  • Decide to either share an appetizer or a dessert, never have both.
  • Skip the appetizer menu and instead start your meal with a side salad.

5. The Desktop (or Dashboard) Diner: You like to multi-task by eating at your desk or on the go. Your lightning-quick meals are grabbed on-the-go from fast food joints, vending machines and convenience stores. You don’t plan your meals ahead of time and end up eating whatever you can quickly find.

  • Pack a healthy lunch and bring it with you.
  • Stock your work area with healthy protein-filled snacks.
  • Drink plenty of water throughout the day.
  • Turn off the computer or pull your car over while you eat.

By making these healthy changes when it comes to your food decisions you will put yourself back on course and moving in the direction of healthy weight loss.

Would you like to expedite your fitness and weight loss results? Call or email today to get started on a fitness program that will quickly transform your body.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

A Simple Mind Shift

Want to eat less without feeling deprived? This simple mind shift will help you do just that:

Instead of eating until you feel full, stop eating as soon as you are no longer hungry.

Fire-Roasted Chile Omelet

Here’s a recipe to spice up your breakfast. Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein. Serve with a side of salsa and sliced avocado.
Servings: 2

Here’s what you need…

  • 1 teaspoon olive oil
  • 3 small tomatoes, finely chopped
  • 2 (4oz) cans of fire-roasted, diced green chiles
  • 12 egg whites
  • 2 Tablespoons water
  • Non-stick cooking spray
  1. In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes. Season with pepper and salt and set aside.
  2. In a medium bowl whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add ¼ of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.
  3. Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the Chile mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and Chile mixture.

Nutritional Analysis: One serving equals: 163 calories, 5g fat, 6g carbohydrate, 2g fiber, and 26g protein.

Share this newsletter with your friends. Use the “refer a friend” link below to forward this newsletter to your friends, family and co-workers.

Alisson Rosales

Fit Body Boot Camp RSM

22321 Gilberto, Rancho Santa Margarita, CA 92688

(949) 929-1249

www.AlissonRosales.com

Links
Hours of Operation:

Mon – Fri

5:30am, 8:30am (Indoor)

6:15pm, 8:00 pm (Outdoor)

Saturdays @ 8:00am

IMPORTANT NEWS!

DON’T FORGET!!!!

***Class Time Change Starting June 21st.***  

Please note that our 9:00 am class has changed to 8:30 am.  This is necessary due to summer camp programs running at OC AllStars Cheer & Dance.  Take advantage and sign your kids up!  Camp at OC is fun!!!! They will have a great time.  

CALL FOR MORE INFO:  (949) 766-8326

***Child Care will be available***

We will have child care available during the 8:30 am class ONLY!

Fees Schedule: $3.00 for the first child, $2.00 for the 2nd child, and $1 for the third child.

21 Day Rapid Fat Loss Program

New to Fitness?

Join now and receive 21 days of intense FAT loss for ONLY $97

PLUS 1 WEEK absolutely FREE!

Call Trainer Ali @ (949) 929-1249 

Email: trainerali@me.com
Phone: (949) 929-1249
Web: www.AlissonRosales.com

How do you see it?

Fit Body News from Trainer Ali:
Mountain or Molehill?

So you have a weight problem.

Pounds have added up over the years, slowly accumulating on your hips, thighs and belly.

When you look in the mirror you don’t like what you see. Yet you feel stuck.

You’re stuck because…

  • You’ve gained too much weight to ever lose it all.
  • You’re too old to make a change.
  • You’d be lost in a gym.
  • You simply don’t know where to start.

And so, if you are like most people, you give up on yourself before you ever shed a pound. The enormity of your goal paralyzes your ability to even begin.

I believe you can end this cycle of self destruction by simply focusing on the mole hills that make up the mountain – rather than focusing in on the mountain itself.

Don’t get me wrong, I know that weight loss can seem like an enormous task – especially when you have 20, 50 or even 100 pounds to lose.

However, rather than being discouraged by the mountain of fat you need to lose, conquer the mole hill of losing one single pound each week.

In fact, make it your weekly mole hill to drop one pound a week.

Doesn’t that sound easy? If you did this consistently for one year you would lose 50 pounds.

So how do you shed a pound a week? Simple. Just burn 3500 extra calories.

Create a 3500 calorie deficit each week by a combination of increased calorie exertion (exercise) and a decrease in calories consumed (eating less).

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 choices.

It helps to record your progress in a notebook and refer back to it. You will be surprised how encouraging it is to see your weekly progress written down on paper.

Remember, if you lose 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 mocha Drink plain coffee or tea (250 calories lost)
Eat a snack from a vending machine Enjoy an apple (180 calories lost)
Hit the snooze button in the AM Jog for 30 minutes before work (150 calories lost)
Skip your workout See me for an invigorating workout (changes your life!)

Weight loss doesn’t have to be a mountain. Each molehill you conquer will take you one step closer to a healthier, fitter you.

Small changes to your lifestyle over time will make the difference.

I’m always available to help – call or reply to this email to set up your free consultation.

Picture This

Having trouble with motivation? Try this technique:

  1. Go through your photo albums and find a picture of yourself in your best shape ever. It may be a photo from your college or even high school days.
  2. Now go through your photos and find a picture of yourself in your worst shape ever. You may have to go through old shoe boxes of photos, since this photo may not have made it into your photo albums.
  3. Place the two photos side by side. You at your fittest; you at your fattest. Study the photos. Remember what it felt like to be in great shape. Remember what it felt like to be in terrible shape (you may be living that right now).
  4. Make a decision. Do you want to continue living your life in bad shape? Or will you shake off past failures and do what it takes to achieve the body you once had?

Share your two photos with me. Show me the great body that you once had and together we will get that body back.

Sweet & Tangy Salmon

It’s barbeque season, and what better to throw on the grill than a tender fillet of salmon? Salmon is full of healthy omega-3 fatty acids and B vitamins. In addition to the health benefits, this salmon recipe packs a sweet and tangy flavor that is sure to please.
Servings: 2

Here’s what you need:

  • 1 fillet of fresh Salmon
  • 1 cup Lite Soy Sauce
  • 2 tablespoons fresh minced Ginger
  • 1/2 cup Agave Nectar (or Honey)
  1. Combine the Soy Sauce, Ginger and Agave nectar. Place the Salmon in a pan and cover with the Soy marinade for 1 hour in the fridge.
  2. Prepare your grill. If desired, soak a cedar plank to barbecue the Salmon on.
  3. Grill over medium heat until cooked through and flaky.

Nutritional Analysis: One serving equals: 300 calories, 12g fat, 8g carbohydrate, .5g fiber, and 40g protein.

Spread the word. Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers.

Alisson Rosales

Fit Body Boot Camp RSM

22321 Gilberto, Rancho Santa Margarita, CA 92688

(949) 929-1249

www.AlissonRosales.com

Thank You for Participating!

Thank you to all boot campers who participated in the 2010 World Famous Camp Pendleton Mud Run! Everyone finished and finished strong.  I am proud of each and every one of you and can’t wait to double participation next year!  GEAR UP & GET READY!

Links
Hours of Operation:

Mon – Fri

5:30am, 9:00am (Indoor)

6:15pm, 8:00 pm (Outdoor)

Saturdays @ 8:00am

IMPORTANT NEWS!

DON’T FORGET!!!!

***Class Time Change Starting June 21st.***  

Please note that our 9:00 am class will change to 8:30 am.  This is necessary due to summer camp programs running at OC AllStars Cheer & Dance.  Take advantage and sign your kids up!  Camp at OC is fun!!!! They will have a great time.  

CALL FOR MORE INFO:  (949) 766-8326

***Child Care will be available***

We will have child care available during the 8:30 am class ONLY!

Fees Schedule: $3.00 for the first child, $2.00 for the 2nd child, and $1 for the third child.

21 Day Rapid Fat Loss Program

New to Fitness?

Join now and receive 21 days of intense FAT loss for ONLY $97

PLUS 1 WEEK absolutely FREE!

Call Trainer Ali @ (949) 929-1249 

Email: trainerali@me.com
Phone: (949) 929-1249
Web: www.AlissonRosales.com

What is your Reason?!

Fit Body News from Trainer Ali:
Alisson Rosales is Trainer Ali

My Reason!

Why do I work out?  That’s easy! 

1.  It’s energizes me!

2.  It keeps me strong!

3.  It protects my body!

4.  It’s fun!

5.  It’s how we were created!

We were not created to sit around watching TV.  We were created for ACTION!

Take Action now & do something active!

The Top 7 Reasons to Exercise

Summer has arrived and along with it the dreaded bathing suit season.

Whether you can’t wait to bare it all on the beach, or if you’re still working toward a weight loss goal, exercise is the key to looking and feeling great in summer months.

But why else should you exercise? Here are the top 7 reasons to exercise this summer:

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here’s what losing fat feels like:

  • Your pants become loose
  • People around you begin to say that you look great
  • A glance at yourself in the mirror makes you smile
  • Your energy levels soar
  • You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest – compared to a measly 9 calories per pound of fat.

When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

“These data suggest that the act of exercising may actually protect the body against the aging process,” said Spector.

Here’s the study in a nutshell:

  • Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
  • Once a telomere gets too short, that cell can no longer divide.
  • Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed mental functioning.
  • The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
  • It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
  • People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
  • People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabete, gain substantial benefits from.

Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

  • Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
  • Exercise Increases HDL levels in some people – this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel.

Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated.

Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

What are you waiting for? Lace up your shoes and get moving!

Your Reason

Your number one reason for exercise is unique to you. Maybe you want to fit into a smaller pant size or lower your cholesterol. Or maybe you just love how a good workout makes you feel.

Whatever your reason is, remind yourself of it often. Write it down and place it where you will see it everyday. It may be just the motivation that you needed.

Fresh Mango Pie

What better way to usher in summer than with this delicious no-bake mango pie? You won’t find any processed sugars or refined carbs in this dessert – just sweet and nutritious whole food ingredients. That being said, remember to use portion control even with nutritious desserts.
Servings: 12

Here’s what you need…

  • 2 cups raw pecans
  • 1/2 teaspoon ground vanilla beans, divided
  • 1 teaspoon sea salt
  • 1 1/2 cup pitted dates, divided
  • 2/3 cup water
  • 3 ripe mangoes, peeled, seeded and sliced
  1. Combine the pecans, 1/4 teaspoon of the vanilla bean, sea salt and 3/4 cup of the dates in a food processor and blend. Press half of the mixture into the bottom of a pie pan, set aside.
  2. Combine the remaining 3/4 cup dates, 1/4 teaspoon vanilla bean and water in a food processor or blender. Mix until a thick syrup forms.
  3. Place the mangoes in a large mixing bowl. Toss with the syrup until fully combined.
  4. Arrange the mangoes over the crust, then sprinkle with the remaining crust.
  5. Keep in the fridge and eat within 2 days.

Nutritional Analysis: One serving equals: 220 calories, 12g fat, 27g carbohydrate, 5g fiber, and 3g protein.

Email: trainerali@me.com
Phone: (949) 929-1249
Web: www.AlissonRosales.com

Never Cheat on Your Diet Again!

Fit Body News from Trainer Ali:
Alisson Rosales is Trainer Ali

Find your PASSION!

I urge you to find your passion! 

One day I came across this woman in her garden.  It was the most beautiful garden I had ever seen.  I complimented her on it and she radiantly responded, “Thank you, gardening is my passion.”

That comment hit me right between the eyes.  I thought to myself, “Passion? What’s MY passion?  I want something to be passionate about too.”

Well, I set out to figure out what my passion was.  It took many years, but today I am so full of joy because I know that my work in health and fitness is God’s purpose for me in this life.  It’s not an easy job, but it is the best job, and I am so fulfilled because of it and because I have the very best bootcampers.  I want to thank all of you, personally, for allowing me to pursue this passion.

NOW GO FIND YOURS!!!!   

The End of Food Temptation

You start each morning with the promise to be “good” today.

You’ll refuse the baked goods at the office. You’ll speed past that fast food place at lunch. You’ll turn a blind eye to the vending machine in the mid-afternoon. And you’ll pass on the ice cream after dinner.

But… you hadn’t counted on the fact that a box of your favorite donuts would be sitting in the break room. Or that co-workers would invite you to join them for fast food place at lunch. Or that Girl Scouts would come through the office after school with boxes of thin mints. Or that your special someone would come home with a pint of Coffee Heath Bar Crunch.

And as you get into bed each night you tell yourself that tomorrow will be different.

Tomorrow you will conquer temptation.

But tomorrow comes with its own set of special circumstances and temptation gets the best of you once again.

Why Does Temptation Always Win?

We live in society where food temptations are everywhere.

  • Walk through a store and you’ll see the unhealthy food items displayed front and center.
  • Turn on the TV and you’ll be assaulted with commercials for fattening foods.
  • Open a magazine and you’ll notice glossy pin-ups of sugary snacks.
  • Go down the street and you’ll have restaurant signs clamoring for your attention.

In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging.

  • You treat tempting food as a reward.
  • You turn to tempting food for comfort.
  • You rely on tempting food as stress relief.
  • You allow tempting food to become a habit.

It’s Your Turn to Win

Temptation doesn’t need to have the upper hand on you anymore. It’s time to fight back using your most powerful asset: your brain.

Your mind is an amazing thing. Once it is made up about something it is nearly impossible to change it.

A Matter of Perspective

Imagine for a moment that you’re peacefully floating down a river in an inner tube. The sun is out, the birds are chirping, and you are having a wonderful time. You feel great about the river because it is making you feel good.

Now imagine that you are in a plane flying over the river. Your eye is immediately drawn to an enormous rocky waterfall. You look up the river and just around the bend is a person floating in an inner tube, having a wonderful time, headed straight for the treacherous falls.

Do you think that after your plane ride you’d be happy to get an inner tube and float down the river? Of course you wouldn’t. You’ve seen that the river spells disaster.

You now have a negative association (watery death) with the river rather than your initial positive association (relaxing fun).

Overcoming temptation is all about building negative associations in place of existing positive ones. Use the 2 steps below to harness the power of your mind to become stronger than any temptation.

Step One: Create a Strong Negative Association with all the BAD STUFF

  • If cookies and chips and burgers are put on a pedestal in your mind as your favorite things to eat, then you will always eat unhealthy and will continue to gain weight.
  • What do you dislike about tempting food?
    • It makes you unhealthy.
    • It causes weight gain.
    • It drains your energy.
    • It kills your confidence.
    • It degrades your quality of life.
    • It hurts your love life.
  • Every time that you encounter tempting food items focus on your list of negatives. It’s time to kick those cookies off the pedestal and to put something healthy in its place.

Step Two: Create a Strong Positive Association with all the GOOD STUFF

  • Now that your mental pedestal has been cleared, put healthy food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are a great place to start.
  • What do you love about healthy food?
    • It makes you healthy.
    • It causes weight loss.
    • It boosts your energy.
    • It builds your confidence.
    • It improves your quality of life.
    • It enhances your love life.
  • Immerse yourself into the world of healthy food. Browse the aisles of a natural food store. Walk through a farmer’s market. Bring healthy snacks to work. Clear your kitchen of anything unhealthy.

Using the technique above, you will soon find that healthy food is your favorite food.

And temptation will become a thing of your past.

The Domino Effect

Regular exercise makes it easier to eat healthy. Just as healthy eating makes you more likely to exercise.

It’s the domino effect. When you begin to make a positive change in one area of your life other areas will soon follow.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

Would you like to get that domino effect started in your life? Call or email today for a fitness program that will quickly transform your body.

Quinoa Breakfast Bowl

You’ve probably heard of quinoa – it is hailed by some as the new super food. It’s high in protein (12%-18%) and contains a balanced set of essential amino acids – this means it’s a surprisingly complete protein. It’s also high in fiber and iron. And, as if the edible seeds didn’t have enough going for them, NASA is thinking about growing it in space.

Quinoa is quite possibly the perfect thing to have for breakfast to start your day off on the right foot.
Servings: 1

Here’s what you need:

  • 1/2 cup quinoa, cooked in water according to instructions on package
  • 1 Tablespoon golden raisins
  • 1 Tablespoon date pieces, chopped
  • 1 Tablespoon pecan pieces, chopped
  • Dash of cinnamon
  • Dash of nutmeg
  • Drizzle of pure maple syrup

1. Top cooked quinoa with raisins, date pieces, pecan pieces, cinnamon, nutmeg and a drizzle of maple syrup.

Nutritional Analysis: One serving equals: 344 calories, 5g fat, 59g carbohydrate, 6g fiber, and 12g protein.