Sports Fitness Solutions Newsletter

Issue #024


You work hard to be healthy and to stay fit, right? In fact, I bet you're healthier than most people you know. You probably exercise regularly. You watch what you eat. You keep up-to-date on the latest health information. You eat right, you don't "pig out" on sugar, "O D" on fatty foods, and you watch your portion size. And you don't eat fast food. Well, almost never. It looks like you're doing everything right.

However I bet there are a few things you're doing that at face value look fine; but that are really keeping you from reaching that next level of health and fitness. The best part is they're easy to handle

The following are 5 errors commonly committed by health conscious people without them even realizing it. Once you break these bad habits, you'll find that achieving your weight loss goals just became a whole lot easier. Not to mention that you'll feel even better than you do now.

1. You Don't Drink Enough Water

It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?

Dehydration occurs when more fluid leaves your body than is taken in. What happens when you're dehydrated? You experience: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death. Dehydration also slows your metabolism, which hinders weight loss.

How do you prevent dehydrations? Well you shouldn't wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly drink water during your day to avoid dehydration.

Water regulates all functions of our bodies and transports nutrients into our cells and moves waste out of our cells and regulates the functioning of the brain. When we are dehydrated, all of these functions would be impaired. It is critical to consume 8-12 glasses of pure water everyday. The right kind of water can help maximize the nutrition you get from your vitamins and help to optimize the elimination of toxins from your body.

The best way to stay hydrated is to incorporate water into your daily schedule. Have a water bottle with you and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack. It works, give it a try and see how you start to feel.

2. You Enjoy Eating Out and You Do It Often

Recent studies have suggested that most people eat out for one out of every 4 meals and snacks. Do you fall into this range? If you do remind yourself that restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. The result is that you eat way more calories than you actually need, and the calories that you eat are generally filled with fat, sugar, and/or salt.

Even when you order ‘healthy' items, you're still taking in more calories and fat grams than you would if you had prepared the item at home. For example, even when you order a healthy salad it often comes with creamy dressing, croutons, cheese sprinkles and usually a piece of butter laden crusty bread on the side? It tastes great; but in this form the salad isn't as healthy as you would like.

The primary reason people eat out is for convenience, however with a little preplanning you can prepare your own truly healthy meals ahead of time to take with you. When you do this you'll find it takes less time than you thought it would. Simply plan out your meals for the week. Then go to the grocery store and stock up on everything you'll need for those meals. It's really that simple.

Then simply pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well they make great lunches or a quick meal for later in the week. You'll find that this will not only help your weight loss; but all also your "pocket book." Give it a try.

3. You Don't Sleep Enough

In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That's more than half of us that clearly don't get enough sleep. Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.

A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you're sure to get all the rest you need.

If you have trouble falling asleep once you're in bed, then try these two tips. First, make sure that you don't drink any caffeinated beverages after lunchtime. Second, don't eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also help your weight loss.

4. You're Stressed Out

I don't have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.

Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage. The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

Once it's all on paper, organize it like a to-do list and start "knocking off" each item. Doing this will insure you get things done and in turn this will get them off your mind and thus eliminate your stress.

5. You're on Exercise Autopilot, It's Become Boring and Predictable

Do you do the same thing each and every time you exercise? Same exercises, same machines, same pace, same length of time? I'm sure your routine feels great, however your "killer" results have long since stopped. Why you ask? Simply because you've hit a plateau. Plateaus occurs when your body adapts to your routine and as a result your weight loss stops. It's incredibly frustrating, and totally avoidable. Please know that you don't have to increase the amount of time that you spend exercising in order to see quicker, faster results. It's all about challenging your body.

There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

Another way to break through the exercise plateau is to do a completely new workout routine. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike. A varied workout is always best.

So there they are, simple errors we all make on our way to fitness and weight loss. It's really that simple. You've got all of the ingredients for success they simply need to be fine tuned. So are you ready to break the plateau as you take your fitness to the next level?

Would you like to guarantee you are going to lose weight and be more fit in the coming months? You can do it and we can help. Simply email me today to get started on a program that will improve your health and well being.

Until next time, remember “Stay Fit You’ll Feel Better.”



Open-Faced Salmon Sandwich

Open-faced sandwiches are great for cutting out extra calories while trying to lose weight. This recipe calls for sprouted grain bread, which is flourless bread that is densely packed with nutrients. Store your sprouted grain bread in the freezer, because it is made without preservatives or chemicals, to promote shelf life. Yield: 2 servings


1 sprouted grain bun

2 Tablespoons hummus

1/2 cup arugula

Half of an avocado, peeled, pitted and sliced

6 oz smoked salmon

2 thin slices of onion

4 slices of heirloom tomato

Salt and pepper to taste


Spread each piece of the bun with 1 Tablespoon of hummus. Top each with half the arugula, avocado, salmon, onions, and tomato.

Season with freshly ground sea salt and pepper.

Nutrition: (1 sandwich) 267 calories 9g fat 25g carbohydrate 6g fiber 22g protein.