Just One More Week...

Just one more week until the CT vs. RI Weight Loss War ends. I guess it's true, time flies when you're having fun!

This is a big week for you all. The standings are constantly changing so make sure you are real diligent this week.

8 Quick Tips for this week and weeks to follow:

1) Drink 1/2 your body weight in ounces of water each day (64 oz min)

2) If you are on the Herbalife Plan, try hard to get your 2 meal replacement shakesin a day and strive for your personalized protein # per day

3) Don't starve yourself for results. This will slow down your metabolism and hurtyour results in the end, not to mention you will be deprived of needed energy forthe day.

4) Get plenty of rest

5) Balance out your eating. (Your small dinner plate should be small with lots ofveggies, protein and 1 serving of healthy carbs)

6.) Keep your snacks to 150 calories and pair with protein(ex--veggies and cottagecheese)

7) Write EVERYTHING down if you are slowing down

8) Get in EXERCISE!!!! The WAR may be coming to an end, but the battle of life continues.

Now that you have great information needed for healthy living, continue to apply it to your life and take in the benefits of a better lifestyle for you and your family. And if you haven't been attending the classes and feel like you have fallen off the band wagon, now is the time to jump back on!!!

We all have our challenges and it is importantto adjust to the challenges life brings you and make time for you. A healthier you will take work but only you can make it happen.

Don't forget to mark your calendars for Saturday...April 4th at the Westerly/Pawcatuck YMCA.

This will be your last weigh in and you must be present to win any cash prizes or the computer.

If you are unable to attend, please be sure to let me know and you can send someone in your place to accept some of the smaller raffle prizes for you if you wish (Someone not in the challenge).

Schedule:

8:30-9:00 Final weigh in and registration
9:00 and on - Get some food in the gymnasium, visit the booths set up by local businesses, mingle, enjoy the music by the DJ...
9:30 Presentations and raffles

What a day we have planned for you and your friends!!!!

Everyone who was registered in the Weight Loss War will be given a raffle ticket making them eligible to win some awesome prizes, including a computer worth over $1400, a Nintendo DS, and various gift certificates to local businesses ranging from restaurants to hairdressers.

Anyone who brings a friend will receive a gift and your guests will beeligible for separate raffle prizes as well.

SO BRING PEOPLE TO CELEBRATE WITH US!!!

In addition to great door prizes and raffle give always there will be a few individuals giving their powerful testimonials and the day will be accompanied by a DJ and healthy food. Come and support your fellow challengers! It is going to be such a great time...don't miss it!!!

* you must be present to win the cash prizes and the computer. If you are unable to attend you may send someone in your place for the other raffle prizes! This is our first run at this so the times are approximate and we are guessing that this should be over by 11 ish :)

Have a great and healthy week!

Be Fit,

Todd
Precision Fitness

Weight Loss Challenge - Class 7 Highlights: SUGAR

This week was all about sugar and the different kinds that are out there.

Basically for weight loss, avoid all those extra carbs and look for protein sources and obtain your sugar sources naturally through fresh fruits and veggies.

Here are some more tips:

- Limit fruit juices, even though they could be all natural, they are very high in calories. Eat the fresh fruit of the juice you want to drink instead.

- Rather than adding syrup to pancakes and waffles, try adding sliced fresh fruit and/or some vanilla low fat yogurt.

- Look to whole grain cereal without added sugars and top with sliced banans, berries or other fruits that you like. This applies to hot cereals like oatmeal too.

- Keep healthy snacks handy like whole fruits/veggies, cut veggies, low fat yogurt, Herbalife protein bars, almonds, etc. so you won’t be tempted to eat sweets.

- Instaed of baked goods for dessert, try frozen bananas. They taste like ice cream when frozen. Add a little chocolate syrup (not hot fudge) and enjoy! Sorbet is a good choice here as well.

- For our kids, really pay attention to what you are feeding them. It is estimated by the Journal of the American Dietetic Association that kids are getting a staggering 29 grams of unrefined sugar per day which is leading to a number of problems and health issues.

Be Fit,

Todd
Precision Fitness

Weight Loss Challenge - Class 6 Highlights: Dining-Out Guide

Dining-out and eating healthy is always a tough thing to do. There are many strategies you can employ to help yourself navigate through a high fat/high carb nite out.

1. Before you go out, drink a glass of water and/or have an apple. You will not eat as much at the restaurant this way.
2. For Appetizers, try veggie based soups or steamed seafood.
3. For Alcohol, light beer and wine are your best choices. Mixed drinks are loaded with calories. For example, an 8 oz. margarita has 400 calories. Alcohol can stimulate your appetite, so limit your consumption.
4. Choose low fat high metabolic foods (high protein or high fiber) that are baked, steamed, broiled, roasted, grilled, in wine sauce, stir-fried, poached
5. For Dessert, try to avoid the high calorie ones, if you must, try sharing. Try fresh fruit or sorbet.

So here are some general guidelines:

• Request food baked, broiled, grilled, steamed, poached instead of fried.
• Try ordering two appetizers, or a soup and salad, instead of an entree.
• Split large meals with a companion or order an extra salad or veggie side.
• Ask for sauces and gravies on the side
• Ask questions as to how your meals are prepared
• Ask the chef to prepare your meal in wine rather than butter or oil.
• Order double portions of veggies to replace rice or potatoes.

Following these guidelines can help you make changes that will allow you to incorporate new eating habits into your lifestyle. The more consistent you are with your changes, the better your chance at achieving the results you want.

Be Fit,

Todd
Precision Fitness

Weight Loss Challenge - Class 5 Highlights: Exercise

After all the nutrition talk I figured it time to shift gears and talk exercise. There are a lot of missing pieces to the puzzle on exercise. Some think cardio is how to lose weight and not strength training - NOT TRUE. You need both.

Strength training builds muscle and muscle is what burns the most calories. I recommend exercising 30 minutes per day and strength training at least 2 times per week.

If you love cardio, try mixing up your choices of cardio. Variety is not only the spice of life, but the spice of a healthy weight loss program.

If you are in the gym over an hour, then you are doing something wrong and wasting your time. Contact me if you need some help if exercising fast and efficiently.


Homework:

Try something new exercise wise and print Week 7: Dining Out & Fast Food.

Be Fit,

Todd
Precision Fitness

Weight Loss Challenge - Class 4 Highlights: Digestive Health

We are moving right along and seeing great weight loss results. In class FOUR, we discussed the importance of our digestive system and the role of fiber in our overall health.

• Digestive health plays a major role in many areas including weight management, energy, healthy skin and immunity.
• The small intestine is where the majority of digestion and absorption of nutrients takes place.
• Fiber (water-soluble and water-insoluble) provides: a feeling of fullness, slows the absorption of sugar, helps to keep blood-sugar levels more even, lowers cholesterol, transfers food through the GI track, traps water and helps in preventing constipation.
• The average American consumes only HALF the amount of fiber recommended by the Institute of Medicine.
• Try for 30 grams of fiber a day.
• Try for 5-7 servings of fruits and veggies per day - think lots of colors!

If you would like more information or a private nutrition consult, please do not hesitate to call.

Be Fit,

Todd
Precision Fitness