5 Critical Steps to Take Control of Your Body
by Douglas S. Kalman MS, RD, FACN

Have you ever found that for whatever the reason, your motivation to obtain a certain goal is just not there? You have already thought about what it is that you would like to accomplish; you have a mind eye's view of what you want to look like when you get to your goal. But for some reason, you cannot get out of the starting blocks!

The fitness and weight loss goal is one that collectively, many Americans want to tackle over the next few months. Most people start their programs in the first week of January (the New Year). If you¹re the type of person who has good intentions but doesn't act on them, then read on for a real strategy which you can use to achieve outstanding results in no time at all!

Don't Pre-Contemplate
Psychologists will tell you that when one starts thinking about a particular goal or accomplishment that they wish to achieve they are in the "pre-contemplation stage."

Goal setting is something that we are all asked to do.

Teachers are asked to submit lesson plans so that the various coordinators of education can see if their plans will meet what are thought to be correct learning milestones. In other words, educators and the classroom teachers collaborate so that the students in the class are taught the tools to accomplish the pre-set goals.

Athletes are asked to set goals for the season. Teams set the goal of winning the championship, and athletes, coaches and trainers plan the tactics to get the team to their ultimate goal. Before a season starts, teachers, coaches, management and of course the players think about what they wish to achieve (this is pre-contemplation) and this naturally leads to putting together the specific action plan that will allow the goal to be obtained.

If your goals involve things such as weight loss, getting into an exercise plan, learning to read food labels, how to meal plan and so on you have already pre-contemplated, so once the idea pops into your head, move ahead to the next stage "making a plan."

Formatting the Plan
Let's say, for sake of argument, that you have been longing to lose weight and get into better shape, but have not really done anything about it. How about grabbing a pen, a piece of paper or even your PDA and writing down what you wish to achieve?

Leave plenty of room for elaborating on each goal between your bullet points of your ultimate goals. Use this time to contemplate exactly how you can (and will) achieve your goals. Your plan needs to be specific in other words, allow yourself to have methods of determining small or short-term goals, medium-term goals, long-term goals and of course, your ultimate goals.

For example, if you are looking to lose weight, one might plan to learn how to read a food label, learn how to count calories, determine realistic meal plans, sign up for the weekly newsletters from Lee Labrada (see www.labrada.com for the personalized coaching plans), plan to weigh in once per week while setting realistic weight loss goals (1-2 pounds a week) and other such related ideas.

The plan for success at any endeavor needs to be written. Writing out your life plan (or weight loss plan or fitness plan, etc.) will empower you to be accountable to yourself for planning, staging, achieving and accomplishing each rung on the ladder to success. Planning allows one to learn in-depth about the topic or area that one wishes to achieve. Having a coach, a trainer or a partner to join you in achieving the goal can only help providing a natural support system for success. Have you ever observed a winner who achieved any goal solely on his or her own? It's okay to have a team in your corner too.

Take Action
Let's say that by now you have written three of four realistic goals that you wish to achieve over the next few months or one-year. Also, let's add that within each of these goals, you have formatted the plan of attack to achieve your goals ¬ you have taken the correct steps so far, but there is more to do.

Now that you are armed with a global and a specific plan, it is time to enact your plan. It is time to take action. Be bold and do not be shy. Go grab yourself information on what the taking action part of your plan means. This may be information on a personal trainer or a new pair of running shoes, plus a subscription to a magazine and this online coaching tool to help motivate you week in and week out.

For example, if one of your goals is to gain muscle (with the premise being you already lift weights), your action plan would be to start keeping a log of your workouts (so you can note and realize what works for you and where you fail to progress), to read and implement strength gaining routines into the workout (downloadable from this site or from magazines such as Men¹s Health, Men's Fitness or even The Book of Muscle by Ian King and Lou Shuler) and other such simple, yet forgettable and often overlooked ideas.
The gist is simple; you have the ideas, note your action plan, then make the action a reality. Do whatever it takes to get on the road to success. Five easy steps are all that it really takes to be on your road to success, no matter what the goal is.

The Five Steps of Action Success:
1) Lay out a realistic short and long-term plan.
2) Keep a diary of your progress on the plan so that you can reformulate your plan as needed.
3) Utilize professional services so that you have assistance and a support team in achieving your goals.
4) TAKE ACTION
5) Repeat the actions that it takes for you to achieve your goals until these patterns become part of your normal routines (this can help from back-slipping and losing your achievements).

Breaking down the "Actionable" Steps (using weight control as an example):

Goal setting each week you must set two small nutrition and fitness oriented goals to achieve that week. Setting small, but obtainable goals and reviewing these goals at week¹s end will allow you to mark your progress towards your larger goal.

Planning ahead It cannot be said enough, "those who plan, achieve. Those who fail to plan, fail!" With weight loss or lifestyle enhancement, nothing happens by chance. Your first right step was in coming to me. Now, it is up to you to continue planning through goal setting, menu planning (if you plan ahead what you are going to eat for your meals/snacks) it would make it that much easier to achieve your goal.
Keeping a food diary The utility of a food (and exercise) diary is underappreciated. Having the personal responsibility to note throughout the day what you eat, the serving size and your frame of mind at the time you are eating can go a long way in recognizing possible behavior patterns as well as the quality of your food choices.

Exercise Daily Exercise burns calories and makes weight loss and sustained weight loss easier. Do it daily and success is yours. Keeping an exercise diary can go a long way for both promoting you to be active and for you to track how you feel and how your exercise performance is as related to the foods that you are eating.

Mental toughness to achieve requires willingness to persevere through trying times. In terms of weight loss, the "hard time" may be a weight loss plateau or sticking point, jealousy of others or certain social situations. Positive assurance and self-affirmation is always appropriate, resting on one's laurels however is not.

Positive attitude having the belief that you can obtain your goal is the first step in getting there. Once the mind commits, the body follows. Keep in mind that exercise helps the body in weight loss and in the preferential loss of fat weight.

Plan Meals ahead when wanting to eat healthy, lose weight or know exactly what you are eating, plan your meals in advance. This means, being cognizant of when you are going to travel, eat out and need to food shop. Being prepared is one of the keys to success.

Drink plenty of water. - The rule of thumb is half your body weight in ounces of water. For example, if you weigh 200 pounds, drink 100 ounces of total fluid spread out evenly throughout the day.

Add Fiber - Aim for 25 to 35 grams of fiber (total fiber) daily. Besides helping with regularity and maintaining or lowering cholesterol, high-fiber diets keep your appetite satiated longer.
Tips when dining out no matter where you eat when you eat out, eat one-half of the entree, then wait for 10 minutes. Most of the time, you won¹t feel like eating the rest. That's because waiting in mid-meal gives your stomach¹s stretching sensors time to signal the brain that it is full. In this way, you can enjoy more of the foods you like, without setting yourself up for unnecessary weight gain.

When traveling plan ahead (daily) and do not let yourself ever go more than four hours without eating (except for when you sleep).

How to Pick a Support Team
Have you ever watched a medical drama show such as ER? In these types of shows there is always a physician or three, nurses, medical assistants, clerks, therapists and so on. When you look at the whole as just described, this defines a support team. The lead physician running the code or a surgery or whatever has the support of other physicians, nurses and so on.

Let¹s take that analogy to you and your goals. In our drama, you and your goals are the lead physician and all of the other team members are the assistants there to help you achieve the goal. For weight loss, a Registered Dietitian or nutritionist and smart nutritional products are in order. For exercise, a strength and/or running coach top the list; for flexibility, perhaps a yoga instructor; for mental health a psychologist, and for many a life coach can help coordinate keeping the life in order.

In others words, meal and nutritional products that enable you to make your lifestyle easier while supporting you in obtaining your goals are an invaluable part of the support team. Embrace these along with the online support as another way to get the motivation and peer-support especially during any rough patches that may come along on the road to your goal achievements.

Key Take-home Points
1) Do not let yourself become stuck in the quagmire of ³pre-contemplation²
2) If you have an idea, something you wish to obtain or change, write it down and elaborate upon it.
3) TAKE ACTION!
4) Inform your friends, partners and others about your goals ¬ get their support.
5) Make sure that you use this website and the ideas within this article for formulating and achieving your own success.

5/15/2008 Get Fit Newsletter 
by Kathy Marlin NASM CPT  Smart Body Fitness (Mesa, AZ)

"The Best Exercise Ever!"

 Wait! Before you skim down to find which exercise I've labeled as the best, read the whole story...

It's always interesting when I'm approached and asked to pin down a single exercise as the one that will help lose the most fat or sculpt the quickest. I'm always slow to answer.

You see, I'm acutely aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B-hence my hesitation to label any exercise as the universal best.

That being said, there are exercises that are better than others. And, yes, there are even a few that I would label as the best.

What makes an exercise the best?

When deciding which exercises to include in your routine it is important to consider the type of movement involved. The simpler the movement, the fewer calories you'll burn. On the other hand, the more complex the movement, the more calories you will burn.

Simply stated, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.

What is a complex movement?

A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let's compare a simple movement leg exercise with a complex movement leg exercise:

The leg extension machine uses a simple, isolated movement to work the quadriceps. You're in a seated position moving only your knee joint. There isn't much involvement, if any, from other muscles and it doesn't burn very many calories.

Now let's look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.

How many muscles did you utilize while performing the lunge? Probably too many to count.

You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back-just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That's what I call a great exercise.

Other ways to increase intensity: 

Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest.

Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.

The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.

I'd be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.

These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You need to consistently challenge yourself during workouts. You need to take control of your eating habits and to get your diet dialed in.

Clear Your Mind

Exercise is the most natural way to cleanse your mind and emotions. When your emotions are flustered and your mind cluttered, you will find refreshment after a good workout. When done correctly, it is only during exercise that your mind actually rests.

Great Recipe:  Rosemary Dijon Chicken

Dijon mustard gives chicken breast a whole new tangy flavor which is complimented by a touch of rosemary. This healthy dinner take only 5 minutes to prepare with a 30 minute cook time.
Servings: 4

Here's what you need...

4 boneless skinless chicken breast halves
1/4 cup Dijon mustard
1/2 teaspoon dried rosemary leaves, crushed
1 tablespoon extra-virgin olive oil
2 teaspoons fresh lemon juice
2 cups hot cooked instant rice (cooked as directed on package, omitting margarine and salt)
Freshly ground black pepper
2 tablespoons finely chopped fresh parsley

1.  Heat oven to 375. Spray 12x8 inch baking dish with nonstick cooking spray. Place chicken in sprayed dish. In small bowl, combine mustard, rosemary, oil and lemon juice; beat until well blended. With back of spoon, spread mustard mixture over chicken to coat thoroughly.
2.  Bake at 375 for 25 to 30 minutes or until chicken is fork-tender and juices run clear.
3.  Meanwhile, cook rice as directed.
4.  Sprinkle chicken with pepper. With slotted spoon, place chicken on 4 individual plates. Spoon ½ cup cooked rice onto each plate; spoon juices from baking dish over rice. Sprinkle rice and chicken with parsley.

Nutritional Analysis: One serving equals: 260 calories, 8g fat, 19g carbohydrate, 1g fiber, and 29g protein.

How to Get Moving, Keep Fit, and Remain Motivated
by Kevin Sinclair

 The hardest part of getting into good shape and staying there is motivation. Our inspiration to stay in shape changes with the seasons. We have holidays to consider, cold winter days, and all of those gadgets of convenience which keep us from maintaining a daily routine or exercise. However, we really should be wise about the way inactivity affects our bodies and our health.

Diabetes, heart disease, and strokes are just a few of the medical conditions which can arise from idleness. But there is good news! Recent research has shown without any doubt that these affects can be stopped or reversed simply by switching from a sedentary lifestyle to a more active one. Exercise on its own, without making any particular change in your diet can reduce the risks of the diseases previously mentioned so by doing whatever you can to increase your motivation has to be of benefit to you. You could try listening to music whilst taking a run, or find some form of exercise which you like and enjoy doing and set aside a particular time of day to do these activities. This will help you to keep motivated. By creating a pattern for your exercise your body will soon become used to it.

Your mind has the ability to create ideas which lead to positive actions and such actions can help you to lead a strong, happy and healthy life. Just talking positive to yourself can work wonders for your motivation levels and even looking at recent improvements for example, a slimmer waist line, will keep you going. Self encouragement has to be the ultimate motivation and you will have no-one to thank except yourself.

If you want to change your body shape, fitness motivation is essential and this will require you to create a fitness motivation plan. For men, goal setting and presenting challenges works best and a change of scenery and some fresh air may be the key to get you motivated. Remind yourself of the rewards you will reap if you continue especially at times when you feel like giving up. Not only will you be more confident and possess self esteem but you will also rid yourself of anxiety, stress and depression.

Sometimes just the idea of a better sexual performance is enough to keep the motivation in place. Set yourself realistic goals because if they are too difficult you will soon feel defeated and be tempted to give in. When you achieve an appropriate goal you will get such a boost and feeling of satisfaction, this in itself creates even more motivation.

Vary your exercise routine, make it fun to do and if you want to ensure you keep up the exercising ask someone to go along with you. This is a sure way of you sticking to the routine you have set.

If you do not know much about fitness in general you could always consider hiring a personal trainer, a professional who knows what he or she is doing. Your trainer will customize a routine just for you and concentrate on the areas which need working on in order to maximize the results you achieve. Of course, before laying out the money to employ a personal trainer, you need to be committed to really going for it. Check out some fitness blogs on the internet - there are new ones added more or less daily and most make for good reading.

Remember to make your exercise regime as interesting as possible. Set achievable goals, adds things to make your training more enjoyable such as challenges or ask someone to go along with you. These are all ways of staying motivated. Get moving, keep fit and remain motivated. What are you waiting for?

Article Source: http://physicalfitnessarticles.net

Kevin Sinclair is the publisher and editor of My-Personal-Growth.com, a site that provides information and articles for self improvement and personal growth and development.

How I Stumbled Across the Best Fat Burning Workout Ever
by Craig Ballantyne

 I've been meaning to write this email for a long time. Today I'm going to give you the story of how I solved the problem of getting an efficient and effective fat loss program finished in 45 minutes.

Essentially, how I stumbled across the best fat burning workout ever.

And then I'll end with a sample workout for you...

But first, let's take a trip down memory lane to the winter of 98-99. I was but a lowly grad student, studying the effects of androstenedione (the supplement taken by the might Mark McGwire during his record-breaking home run quest in '98).

In my study (which was published in the Canadian Journal of Applied Physiology for any science nerds like myself out there), we had guys use the supplement and go through a couple of weight training sessions. By February of '99 I was stuck in the lab, analyzing the blood samples using some fancy radio-active isotopes.

And when I say stuck in the lab, I mean STUCK. I'd get there at 7am, and record my last data point at 11pm. Sixteen hours of mad science. And if I wasn't there, I was downstairs in the medical library, studying papers on testosterone and training.

Now coming from a very athletic background, this sedentary lifestyle didn't sit well with me. But there I was, studing for a degree in Exercise Physiology and left with no time for exercise. Or so I thought.

Fortunately, I actually had a 50 minute window once per day of "down-time" while the lab's gamma-counter analyzed blood samples.

That left me 50 minutes to get to the gym (5 minutes across campus) and get a workout in the remaining 40 or so minutes. I knew that if I applied my studies to the workout, I could get maximum results in minimum time.

Article Source: http://physicalfitnessarticles.net

Reveal the shocking top 5 fat loss myths at Turbulence Training and uncover all of the Turbulence Training Transformations in the Fat Loss Forum.

As a former athlete, I knew that I had to find a way to stay fit and to avoid the fat gain that comes with working long hours in a sedentary environment. And I also had to stay true to the high-school bodybuilder I once was, so there was no way I was willing to sacrifice my muscle to one of those long-cardio, low protein fat-loss plans that were popular at the time.

Instead, I had to draw on my academic studies and my experiences working with athletes as the school's Strength & Conditioning Coach.

I knew that sprint intervals were associated with more fat loss than slow cardio, and I knew that you could also increase aerobic fitness by doing sprints (but you can't increase sprint performance by doing aerobic training).

So clearly, intervals were (and ARE!) superior to long slow cardio.

I had seen first hand the incredible results of sprint intervals in the summer and fall, as the athletes made huge fitness improvements and shed winter fat in a short time using my interval programs. I knew that intervals had to be the next step in the evolution of cardio.

The biggest benefit of intervals? A lot of results in a short amount of time. I knew that I only had 40 minutes to train, and therefore I could only spend 15-20 minutes doing intervals.

Now onto the strength training portion of the workouts. I knew that a high-volume bodybuilding program wasn't going to cut it - I just didn't have time. But in the past year I had read so many lifting studies, that I knew exactly what exercises I needed to do to maximize my lifting time in the gym.

Those exercises were standing, multi-muscle, movements such as squats, presses, rows, power cleans, and plenty of other standing single-leg exercises. I knew that those exercises would bring me far more results than those people sitting on machines would ever achieve.

How To Exercise Effectively To Stay Fit Permanently
By: Shakil Zaman

There is no doubt that regular exercise plays a key role to maintaining good health. Unfortunately most people simply do not get enough exercise and the few that do exercise tend to overdo it and end up in a state of over training which causes their immune system to weaken and they become susceptible to all kinds of illness.

Finding the right balance of rest and exercise in your life is important. It is important to also mention that diet plays a critical role so make sure to do your research into the ideal eating habits to maintain long term health. A good guide to follow when it comes to your diet is to eat smaller meals more frequently and make sure you are eating lots of natural foods like fresh fruits and vegetables.

There are two main forms of exercise and they are aerobic and strength training. Both are important and need to be implemented into your lifestyle if you wish to remain healthy. The term aerobic means to exercise with air. When you are doing aerobics your body is forced to take deep breaths and deep breathing has been shown in many studies to have amazing health benefits like increasing energy levels and detoxification. The amount of aerobic exercise that one needs varies from person to person.

If you work a job where you are constantly on your feet and moving around a lot then you probably do not need to add any additional aerobic exercise programs into your life. However if you are always seated and do not move around much in your regular job then it will be necessary for you to implement some type of workout routine so you can get the benefits that aerobic exercise provides.

There are many ways to do aerobic exercise and the main thing to keep in mind is that you should be moving your body on a regular basis and not live each day being physically idle. Some ways to get aerobic exercise could be to take a walk for an hour outside if the weather permits or to go to a gym and use a piece of aerobic exercise equipment like a stair master or treadmill for 30 to 45 minutes, 3 to 5 times a week.

You can also purchase a good quality aerobic exercise equipment like a recumbent exercise bike which many people find to be comfortable and effective. This will allow you to work out in the privacy and comfort of your own home. Strength training is also very important as it helps to build muscle and increase your metabolism so you will burn fat even when you are not exercising. This is a key ingredient to maintain a healthy body weight.

Weight training is the primary way to build muscles as you need to train your body to lift heavier weights so that it will respond by adding more muscle. Some key weight training exercises are the bench press and leg press. These two exercises alone can give you an effective weight training workout as they target a large number of muscles both in the upper and lower body. It is important not to do too much weight training since it does take your body a lot of time to recover from each workout.

A maximum of 1 workout a week might be best depending on how much weight you lift. The more weight you lift the more rest you will need in order to recover fully otherwise you risk over training which can weaken your immune system and lead to many health problems. Less is more when it comes to lifting weights. Be sure to take part in regular aerobic exercise and weight training as part of an overall program to live a healthy life.
Article Source: http://physicalfitnessarticles.net

Shakil is an online researcher, author and a regular contributor to a site that shows people how to attain better health and wellness. Be sure to stop by and learn how to lose weight too.

10 Fast Fat Burning Tips

by Lee Labrada

If you want to start getting yourself into great shape, here are 10 Fast, Fat Burning Tips that you can use to start melting away that unwanted body fat! Time to rev up your engine and get lean.
Now, here are 10 Fast, Fat Burning Tips:

1. Start today. Procrastination is the thief of opportunity. Putting your exercise and diet off another day is not going to help you one bit. If you are not already exercising, start today. Stop by the gym on the way home. Get a 15-minute walk in tonight before dinner. It’s your choice. Just make up your mind to start and as they say in the Nike commercials, “Just Do It.”
2. Get a “Body Buddy.” It’s easier to stick with your fat burning exercise program when you have someone to exercise with. It’s more fun, and it will help to keep you on track when you know that you are accountable to someone. Idea: why not ask your spouse or best friend to work out with you? And for even more support, sign up for my free weekly Lean Body Coach e-newsletter at www.leanbodycoach.com
3. Choose Lower Fat Alternatives to High Fat foods. Here are some examples: Switch from regular Vitamin D milk to skim milk.; Use Molly McButter or other artificially flavored butter powder instead of butter or margarine; choose nonfat cheese over fat laden regular cheese; choose turkey, chicken, or fish over pork, ham, bacon, lunch meats, lamb or beef; choose baked foods over fried foods; choose baked non-fat potato chips over regular potato chips, or better yet, just eat crispy fresh raw veggies such as celery or carrots for snacks instead.
4. Add vegetables and fruits to your diet. Just skip the fat-laden salad dressings and sauces when you eat these natural wonders. Veggies and fruit add roughage to your diet, keeping you healthy. They also add bulk to your meal, making you feel fuller, without adding a ton of calories.
5. Eat small, frequent meals throughout the day. Eating small frequent meals throughout the day stimulates your metabolism, enabling you to burn more calories, even at rest. Instead of three large meals each day, eat three medium meals, with snacks in between. If you have trouble eating frequently during the day, try a good ready to drink protein shake. They will help you to get in shape faster by providing great tasting, nutrient rich nutrition to your body.
6. Pack your own lunch. If you wait until you are hungry before saying “What can I eat?” you are doomed from the start. Once you get hungry, you’ll eat anything! Pack your healthy meals in Tupperware and Zip Lok bags and carry them to work or school with you in a small cooler. Preparation is the key!
7. Eat breakfast. This is perhaps the most important meal of the day. That’s because breakfast gets your blood sugar up in the morning and helps to keep your energy levels high throughout the day. Skip the coffee and donut. Try a bowl of oatmeal and scrambled Egg Beaters instead. You’ll feel the difference.
8. Drink lots of water. 8-10 glasses of water per day is just what the doctor ordered, regardless of the controversy of how much is enough. Staying hydrated will keep you feeling fuller so that you don’t overeat. It also helps with the process of elimination of waste products that your body produces when it burns fat.
9. Do at least 30 minutes of aerobics 3 times per week. Doing aerobic training helps to burn fat while you are exercising, builds your endurance, and helps to increase blood flow throughout the body. In short, it’s good for you! Try riding a stationary bike, or riding your bike through the neighborhood. Walking, jogging, and swimming are fine too. Get your heart rate up and break a sweat!
10. Do at least 30 minutes of weight training 3 times per week. Weight training is at the heart of any successful exercise program designed to increase muscle and burn fat. It builds muscle tissue, which in turn increases your metabolism, so that you burn more fat for energy, even at rest.
10.5 Remember that Rome wasn’t built in one day! If you have spent the last ten years getting yourself out of shape, don’t expect to develop the body of a Roman god or goddess over night. You can expect to see changes (sometimes dramatic!) inside 12 weeks, but you have to stick with your program. Nothing worthwhile is accomplished over night. Just remember that YOU CAN DO IT. Many have and so can you. Hang in there long enough to give yourself a chance to succeed!

Labrada is a former IFBB professional bodybuilder winning 22 major titles and a former Mr. Olympia competitor, published author and current CEO of Labrada Nutrition, Inc. Labrada was inducted into the IFBB Hall of Fame in 2004.

June 2008 Get Fit Newsletter

by Kathy Marlin NASM CPT Smart Body Fitness (Mesa, AZ)

Can You Change in a Single Moment?

Change is a curious thing. In most areas of life you dread it, yet in others you pine for it.

You're told that change is hard, that it takes time. You're also told that change is the most consistent thing that you'll encounter. You wonder how to make lasting changes that will improve your life.

I'm here to argue that change can happen in an instant.

I know this goes against mainstream belief. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed.

Think about it-how many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to take hold.

Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair or pants that you wish you could fit into?

What is preventing you from making a positive change in your life?

According to professional speaker and author, Anthony Robbins, it's the getting ready to change that takes times. In the end there's an instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.

Belief #1: Something must change.
Do you kind of want to get into shape or do you absolutely have to lose the weight? Does dropping a few pounds sound nice or is living another day in your current body simply out of the question? In order to make a lasting change you must be convinced that the time is right.

Belief #2: I must change it.
It is vital that you take full responsibility in making the change. Sure, others may assist you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission-no one else will do it for you.

Belief #3: I can change it.
Don't let past failures get in your way. The truth is that you can do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life.

Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you'll always revert back to what's comfortable. The solution?

Change what you're comfortable with.

You've probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don't want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It's time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making a big change in your life. Start by contacting me for your no obligation fitness consultation.

Remember, change can happen in an instant.

Smart Shopping

Never go grocery shopping on an empty stomach. If you do, you will end up with a cart full of bad decisions and regrets! Instead, make a list of healthy foods to buy and go after a sensible meal. Avoid the chips/candy isle and stick to the outskirts of the store where fresh food such as produce, dairy and meats are displayed.

This month's recipe:  Springtime Shrimp Salad

Here's what you need...

For the Dressing

1 Tablespoon grated orange peel
1/3 cup orange juice
1 tablespoon sugar
2 tablespoons oil
2 teaspoons Dijon mustard
For the Salad

1 lb fresh asparagus, trimmed, cut into 2-inch pieces
8 cups torn Boston lettuce
3 Oranges
1 lb fresh or frozen shelled deveined cooked shrimp, thawed
1.  In a small bowl combine all of the dressing ingredients; beat with a wire whisk until well blended. Set aside.
2.  In large nonstick skillet, bring 1/2 cup water to a boil. Add asparagus and return to boil. Reduce heat; cover and cook 5 to 6 minutes or until tender.
3.  Meanwhile, arrange lettuce on 4 individual salad plates. Peel oranges and halve lengthwise; cut crosswise into 1/4-inch-thick slices.
4.  Drain asparagus. Rinse with cold water; drain well. Arrange asparagus, orange slices and shrimp over lettuce. Drizzle salads with dressing.

Nutritional Analysis: One serving equals: 290 calories, 9g fat, 24g carbohydrate, 6g fiber, and 29g protein.

June,23 2008 "Get Fit Newsletter" 

By Cathy Marlin NASM CPT- Smart Body Fitness (Mesa, AZ)

If Only I Had The Time...

'I don't have time' is the reason that most people don't exercise. Well, they call it a 'reason' I like to call it what it really is - an excuse.

Most people believe their workouts need to be 60-90 minutes in order to really count. With this kind of time commitment it is no wonder that exercise becomes the activity that you simply don't have time for. Before you know it one missed workout becomes two and soon you realize that you haven't put on your gym shorts for a month.

Missed exercise is a slippery slope toward irreversible consequences. Obesity wasn't gained in one day…or even in one year. Neither was heart disease.

Question: Have you ever wondered if long workouts really deliver the best results?

The truth is that exercise doesn't have to take 60-90 minutes anymore. The experts agree that short, intense bouts of exercise can actually deliver better results than traditional low intense exercise.

In fact, a study was conducted at the University of Pittsburgh, School of Medicine that tested whether multiple short bouts of exercise would deliver better results than one long bout of exercise. They found that participants who performed short bouts of exercise stuck with the program longer and experienced greater weight loss than the participants that performed long bouts of exercise.

Throw out the idea that you need an entire afternoon or a free evening to have a great workout. It simply doesn't take as much time as you think. Here's one example:

12 Minute Results-Driven Workout:

Dumbbell Squat Press: Stand with your feet shoulder width apart and hold a dumbbell in each hand at shoulder level. First lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you press the dumbbells overhead while you straighten your legs and return to the starting position. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
Dumbbell Lunge and Curl: Stand with your feet shoulder width apart and hold a dumbbell in each hand down at your sides. Exhale as you lunge forward with your right leg and curl the dumbbells up toward your chest. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
Dumbbell Bent Over Rows: Stand with your feet shoulder width apart and hold a dumbbell in each hand. Bend your knees and lean forward from your waist, keeping your back flat. Exhale as you drive your elbows back and squeeze your shoulder blades together. Inhale as you return to the starting position. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
V-Ups: Sit on the edge of a chair or bench and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.
Sprint or Jump Rope for 30 seconds.
Think outside of the box. Could you do a 10 minute workout in the morning and a 15 minute workout before bed?

Let's be honest, you make time for the things that you feel are important. If I told you that for every minute you spent exercising I would give you a thousand dollars, would you find a minute to exercise? Sure you would! You'd probably find quite a few minutes to exercise.

Short bursts of intense exercise will give you the results you want, all you have to do is make the time for it.

Somewhere deep down inside you know that it's now or never.

Will you choose to simply close this email and allow your hectic schedule to slowly push you down the path of obesity and health risk? Or will you find creative ways to fit exercise into your day as you steadily regain your shape and health?

Make this the day that you finally make the change. Call or reply to this email to schedule your no-obligation fitness consultation and I'll show you many other high intensity time effective workouts that deliver amazing results.

The choice is yours.

Get Out Your Camera!

Do you wish that you had more motivation to achieve your fitness goals? Give yourself inspiration by taking a 'Before' picture. That's right, put on your bathing suit and pose! Next, place the picture in a place that you see often (on the refrigerator maybe?) Now get to work on changing your body—imagine how great it will feel to replace your 'Before' picture with a stunning 'After' shot.

Healthy recipe:  Spicy Veggie Stir Fry

When you want a healthy meal that doesn't compromise on flavor—here's your dish. This vegetarian recipe calls for chicken substitute, but you can use real chicken if you want. Bake or grill real chicken before adding it to the recipe. Servings: 4

Here's what you need...

3 cups hot cooked instant rice (cooked as directed on the package, omitting margarine and salt)
1 cup water
1 tablespoon soy sauce
1 tablespoon cornstarch
½ teaspoon crushed red pepper flakes
1 teaspoon oil
¼ cup chopped onion
1 medium green bell pepper, cut into thin strips
2 tablespoons water
3 medium zucchini, halved lengthwise, thinly sliced
4 frozen breaded chicken substitute patties, thawed, cut into bit-sized pieces
3 tomatoes cut into thin wedges.
While rice is cooking, in small bow, combine 1 cup water, soy sauce, cornstarch and red pepper flakes; blend well. Set aside.
Heat oil in large nonstick skillet or wok over medium heat until hot. Add onion and bell pepper; cook 3 to 4 minutes or until onion is tender. Add 2 tablespoons water and zucchini; cover and cook until all vegetables are tender.
Add chicken substitute pieces and tomatoes; cook until thoroughly heated. Stir cornstarch mixture; added to skillet. Cook and stir until thickened. Serve mixture over rice.
Nutritional Analysis: One serving equals: 380 calories, 10g fat, 54g carbohydrate, 6g fiber, and 13g protein

July 1, 2008 "Get Fit Newsletter" 
By Kathy Marlin NASM CPT Smart Body Fitness (Mesa, AZ)

Summer Means One Thing – It's Barbecue Time!!

While outdoor cookouts are a great opportunity to relax and visit with friends and family did you know that the average barbecue meal exceeds 1500 calories? That's almost an entire day's worth of calories in one meal.

That can really added unwanted inches to your waist line over the course of the summer.

The good news is that barbecue season doesn't have to be fattening. In fact, with a few small changes to your barbecue menu you can turn summer into the perfect opportunity for weight loss.

So before you slather on the sun screen and fire up your grill, read the following tips to lighten up this summer.

On the Grill: Believe it or not, grilling is actually a very healthy way to cook meat. Of course the type of meat that you choose will make all of the difference. Burgers and hot dogs are traditional barbecue meats, though they aren't the healthiest. Try the following:

Choose lean cuts of beef, pork or poultry
Marinade with low fat dressing
Make hamburgers with extra-lean ground beef
Take the skin off chicken before grilling
Replace beef patties with ground turkey patties
Grill up salmon or cod
Forego the meat and grill veggie burgers
Side Dishes: This is where most people run into trouble. Barbecue side dishes are typically filled with one thing - fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving. Try the following:

Make veggie kabobs and grill them
Replace the mayo in your salads with low-fat mayo
Serve fresh salad with light vinaigrette
Try whole-grain macaroni for your pasta salad
Grill up corn on the cob
Put out a veggie tray with low fat dip
Drinks: Most people don't realize that beverages play a big role in summer weight gain. Margaritas, beer, soda pop and punch all contain tons of empty calories. Try the following:

Drink water, it is always your healthiest option
Stick with light beer (if you really want to drink beer
If you have to have a soda pop stick with diet
Brew unsweetened ice tea and serve with lemon
Dessert: Yes, there are ways to satisfy your sweet tooth while staying healthy. Think outside of the box instead of turning to the typical fattening options like ice cream, pie, cake or cookies. Try the following:

Grill mango, banana and pineapple on kabobs
Stick with sorbet instead of ice cream
Replace peach pie with grilled peach halves
Choose light ice cream over regular
Remember, it's ok to splurge every once in a while. Enjoy yourself. Just keep in mind that by taking a few of the above suggestions you can enjoy great food while getting back into great shape.

The Magic Fat Burning Pill

Nonsense! There is no such thing. Don't fall for the latest diet pill craze. Have you ever noticed that every weight loss pill specifically states that it works when combined with proper diet and exercise? Well, they are right-proper diet and exercise will cause you to lose weight-without the bogus pill.

Sunny Day Grilled Chicken

Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a summer meal that will satisfy without weighing you down.
Servings: 6

Here's what you need...

4 Tablespoons honey
4 Tablespoons spicy mustard
1 teaspoon grated lemon peel
2 teaspoons low-sodium soy sauce
1/2 teaspoon minced garlic
6 boneless, skinless chicken breasts
Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.
Nutritional Analysis: One serving equals: 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.