Sports Fitness Solutions Newsletter

Issue #020


The number one reason why people don't exercise is that they don't have time.

At least that's what they tell themselves .

I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there's little left over for workouts.

With the holidays fast approaching your busy schedule is sure to get even busier. There will be parties, shopping, decorating, cooking and family gatherings. It's no wonder that exercise quickly takes a backseat to holiday activities.

However you don't have to succumb to weight gain trap this holiday season. Escape the time crunch excuse in three easy steps, let me show you how.


Treat your exercise time with the importance you would an important meeting. If you did you'd never skip a workout and you'd be in incredible shape.

I know you've heard this step a thousand times before, and I'm sure you've said, "that's so simple, it won't work." I assure you it will, providing you put it into practice. Pull out your calendar and a pen now. Don't laugh, I'm serious! Just do it. If you want to get into shape it starts with committing to a revised schedule with a set exercise time.

Simple choose three 45-minute time slots and mark them on your calendar. These time slots are when you will exercise. Commitment is the key to your success. Establish a game plan for when you will exercise and then work it. It's that simple, commit to your health and your success.

Step #2

Get the most from every minute you exercise. The days of endless, mind numbing cardio workouts are over. A great workout can take place in under an hour, when done correctly. The idea is to burn the most calories you can each minute you exercise. This is done through short, intense bursts of exercise.

Use the following three tips to bring your workout up to the next level:

1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.

2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.

3.Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don't worry, it's not complicated. Interval training is simply alternating between different short bursts of activity.

Here's an example: Let's say you want to focus on your legs and abs and to also get an effective cardiovascular workout. Here's a great interval workout to achieve this goal.

* Lunge while curling dumbbells, 15-20 repetitions 30 seconds of intense cardio: sprint, jump rope, or jumping jacks

* Squat while pressing dumbbells overhead, 15-20 repetitions

* 30 seconds of intense cardio: sprint, jump rope, or jumping jacks

* Crunches on an exercise ball, 15-20 repetitions

* 30 seconds of intense cardio: sprint, jump rope, or jumping jacks

*Leg raises off the end of an exercise bench, 15-20 repetitions

Step #3

Don't workout alone. When you attempt to lose weight or meet a fitness goal on your own, the odds are stacked against you. Sure, you could do it over time, but it can be a long and lonely road. A road lined with lots of pitfalls.

So call a friend or start a program with me at Sports Fitness Solutions. Either way you're going to win. All of a sudden you have me in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when the going gets tough.

Don't go it alone. Call that friend, or call or email me today to get started on a fitness program that will put exercise firmly on your calendar, and results squarely in your future.

Till next time Remember, "Stay Fit You'll Feel Better."



The year's most calorie packed day is almost here, are you ready? Use this simple game plan on Thanksgiving to avoid gaining extra weight. It's easy and it works.

* Start your day of thanks with a fiber-filled breakfast.

* Take 30-60 minutes for a brisk walk or jog before the big meal.

* At the table, fill most of your plate with lean cuts of meat and vegetables. When you've filled up on the healthy stuff then simply taste the heavier dishes, rather than eating a large serving.

* Wait at least 20 minutes before you get a second helping. This is very important since it takes at least this long for your body to register how full it actually is. You may realize after 20 minutes that you don't want seconds after all.

* Enjoy a warm serving of Grilled Fruit for dessert instead of pie. Use the recipe below!



Yield: 2 servings

Here's what you need:

1 mango (or apple, pear, melon, pineapple)

1 banana (or fig, apricot, papaya, peach, nectarine)

Dash of cinnamon *optional*

Grill pan

Non-stick cooking spray

Wooden skewers

Submerge wooden skewers in water for 15 minutes. Cut fruit into chunks, thread onto skewers.

Lightly spray a grill pan over medium heat. Place the fruit skewers in the pan. Sprinkle with cinnamon, if desired. Grill for 5 minutes, or until dark grill lines appear. Flip the fruit over and grill the other side.

Nutritional Analysis: One serving equals: 120 calories, .5g fat, 31g carbohydrate, 3g fiber, and 1g protein.