The Body Workout

Yeah, it's about time! I can't wait to get outdoors and push you guys to the max.  There is nothing like doing running, push-ups, jumping jack, squats and jumping rope outdoors.   If you are taking the class all you need right now is a mat because I will bring the rest of the equpment.  Let's burn off a lot of fat and get really toned this Spring.

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Yes, it's a new year and new decade, time to make some solid changes.  I decided to continue my to do list I followed last year without fail, to drink a least 6 - 7 glasses of water a day, and to study French.  Put up a chart with the things you want to accomplish, it will remind you daily on what you have to do.  To make your resolutions doable make them small, like if you want to lose weight, go for 4 to 5 pounds a month.  It's slow but by the summer you might be down 20 to 25 pounds.  Let's be the best we can be this year.

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Alternating Fasting Diet is a diet but a lifestyle change.  The concept is to eat less and live longer.  
This way of eating is suppose to slow down the aging process and to reduce the incidence of inflammatory
disease, such as diabetes.  The benefit of ADF is that it turns on the SIRT1 gene. SIRT1 is a gene found
in humans and other mammals that helps to promote survival by protecting cells during times when food
(and therefore energy) is scarce. SIRT1 acts as a "rescue gene," repairing the damage done by free radicals and preventing cells from dying prematurely. The SIRT1 gene, or "skinny gene," assists with weight loss by
inhibiting fat storage and increasing fat metabolism.
My husband and I have incorporated ADF in our lifestyle and so far we love it.  We are eating less have lost
weight and of course saved money.  Calories restriction hasn't slowed down my metabolism because on my non-fasting days, I eat.  I don't overeat but eat normally.  In fact, we had to modify it because we were losing too much weight.  Two of my clients are doing ADF and are losing weight about 2 to 3 pounds a week. They don't feel deprived.  On their non-fasting days, they are still conscience but if they having a craving for something they eat it, without feeling guilty.  If you want more information please send my an email at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

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Recently I had a lady call me about training and why she wasn't regular(bowel movement).  After a long discussion on what she was eating, I discovered that her diet was low in fiber.  Diets high in fiber have the following benefits:
* A high fiber diet lower your risk of developing colon cancer. The fiber sweeps carcinogens out of the intestines or it causes certain chemical reactions in the digestive tract.
*It lowers your cholesterol, fibers binds with the bad cholesterol and removes it from the body.
*Fiber produces soft, bulky stools the keep you regular
*High fiber diets help you to feel full.
Nutrition experts recommend that you take in 25 to 30 grams a fiber a day which a lot of American have a hard time doing.  I have hypothyroidism and my diet has to be a least 25 to 30 to keep me regular.  I find myself looking for high fiber foods such as bean, fruit, veggies and I find that's still hard for me.
Now, I start my day with a least 12 grams for breakfast.  I eat a high fiber cereal Fiber One cereal 12 to 15 grams per serving or a fiber bar(9 grams) and a piece of fruit. If I load up on my veggies at lunch by dinner time I have hit my quota for the day. If you start eating a diet high in fiber you have to
build up slowly or you will have a lot of gas.  Maybe just start with a high fiber cereal and a piece of fruit for breakfast and you might even see your weight start to decrease.  Calorie King online food diary helps to chart your fiber intake for the day or keep a written food diary and look up the fiber in your food on Fiber One or Benefiber's website. This is why fiber is important and I will leave you with this thought.  I have a client who has high cholesterol and is taking meds for it.  Her doctor told her to keep a food diary for weight loss, she decided to chart her food on Calorie King and to increase her fiber intake.  Before the
diary she was taking in 12 to 15 grams a fiber a day and starting the food diary, she upped it to 25+ a day.  After 8 weeks, she went to see her cardiologist and she learned that her cholesterol went from 240 to 174.  Her doc was quite pleased and told her to stay on the food diary.  Let's start tomorrow with a high fiber breakfast and send me an email about your thoughts on this.

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