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…
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:
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.
Having trouble with motivation? Try this technique:
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.
Here’s what you need:
Nutritional Analysis: One serving equals: 300 calories, 12g fat, 8g carbohydrate, .5g fiber, and 40g protein.
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Fit Body Boot Camp RSM
22321 Gilberto, Rancho Santa Margarita, CA 92688
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!
Hours of Operation:
Mon – Fri
5:30am, 9:00am (Indoor)
6:15pm, 8:00 pm (Outdoor)
Saturdays @ 8:00am
***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
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!
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 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.
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.
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
- 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.
- 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.
- Place the mangoes in a large mixing bowl. Toss with the syrup until fully combined.
- Arrange the mangoes over the crust, then sprinkle with the remaining crust.
- 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.
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!!!!
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.
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.
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.
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.
Thanks to all of you who participated in our
|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:
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:
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.
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.
Easy Slim Down Tip
Do 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 Burrito
Here’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.
Here’s what you need…
Nutritional Analysis: One serving equals: 380 calories, 7.8g fat, 45g carbohydrate, 7g fiber, and 31g protein.
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So what do fit people do in their “healthy lifestyle”? Take a peek with the following 7 Habits of Highly Fit People:
Habit #1: They Don’t Buy Junk
Fit people know that if they keep junk food in the house it will land on their waist sooner or later. So they don’t buy any. Even buying junk food for your kids or spouse is not advised since 1) you’ll likely eat some of it eventually, and 2) your loved ones shouldn’t be eating that junk either. It’s called junk for a reason.
Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks.
Habit #2: They Have Priorities
Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I’ve found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.
Treat exercise time with the same importance that you would a business meeting or trip to the dentist.
Habit #3: They Stop When Full
Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?
The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn’t empty.
Habit #4: They Push Themselves
Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you’re cheating your body out of great results when you don’t push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment.
Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting.
Habit #5: They Don’t Eat and Watch
Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you’ll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?
Eat before or after your entertainment and pay attention to what and how much goes into your mouth.
Habit #6: They Drink Water
Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat. Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week.
Habit #7: They Are Supported
Fit people don’t leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people take the option of skipping out of the equation.
Want instant support? Call or email me today to get started on your own customized fitness plan.
I hope that these habits have inspired you to make a change for the fitter in your own life.
If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level.
If none, or very few, of these habits describe your lifestyle, then I’ve got good news – you now have 7 effective new habits to start that will get you some awesome results. Don’t try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7.
As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. I look forward to hearing from you.