Sports Fitness Solutions Newsletter

Issue #032

LOSING WEIGHT AND GETTING FIT, MOUNTAIN OR MOLE HILL?

Do you have a weight problem or have you decided it's finally time to get fit? How do you see this challenge, as a mountain or a molehill? Something too tough to conquer or a challenge you can't wait to accept?

Is this similar to you? The pounds have added up over the years, slowly accumulating on your hips, thighs and belly. Your sluggish and can't do the things you once enjoyed.

When you look in the mirror you don't like what you see; but you feel there's nothing I can do. It's too big a challenge.

You're overwhelmed because:

  • You've gained too much weight to ever lose it all.
  • You're too old to make a change.
  • You'd be lost in a gym.
  • You simply don't know where to start.

If you are like most people, you give up on yourself before you even start. The size of your goal stops you from beginning. You're done before you start. Does that sound familiar?

I believe you can end this cycle of defeat by simply focusing on the mole hills that make up the mountain, rather than focusing in on the whole huge mountain.

Don't get me wrong, I know that weight loss can seem like a huge task; especially when you have 20, 50 or even 100 pounds to lose.

However, rather than being discouraged by the mountain of fat you need to lose, conquer the mole hill by losing one single pound each week.

In fact, make it your weekly mole hill challenge to drop one pound a week.

Sound easy? It is and if you did this consistently for one year you would lose 50 pounds.

So how do you shed a pound a week? Simple. Just burn 3500 calories more than you take in each week.

Create a plan to burn 3500 extra calories each week. Simply use a combination of increased calorie exertion (exercise) and a decrease in calories consumed (eating less) to achieve your weekly goal.

Take every opportunity you can to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier choices.

It helps to record your progress in a notebook and refer back to it. You will be surprised how encouraging it is to see your weekly progress written down on paper.

Remember, if you lose 500 calories a day you will drop a pound in a week. That's all there is too it. No magic and you're in control.

Here are some easy ways to help you start to lose those calories:

  • If you like to drink a mocha drink, change to a plain coffee or tea (250 calories lost)
  • If you like to eat a snack from a vending machine, change and enjoy an apple (180 calories lost)
  • If you usually hit the snooze button in the AM, don't hit it and Jog for 30 minutes before work (150 calories lost)
  • If you skip your workout, workout with a partner and they will help to hol you accountable.

Weight loss and gettting fit doesn't have to be a mountain. Each molehill you conquer will take you one step closer to a healthier, fitter you.

Small changes to your lifestyle over time will make the difference. Remember this is not a quick fix. To lose weight and start to get fit requires a lifestyle change; and this is the beginning of the trip.

Remember I'm always available to help, call or email me and I'll be happy to help.

Having trouble with motivation? Try this technique:

  • Go through your photos and find a picture of yourself when you were in the best shape ever.
  • Now go through your photos and find a picture of yourself in your worst shape ever.
  • Place the two photos side by side. You at your fittest; you at your worst. Study the photos. Remember what it felt like to be in great shape. Remember what it felt like to be in terrible shape (you may be living that right now).
  • Make a decision. Do you want to continue living your life in bad shape? Or do want to be in great shape again and feeling super.
  • Put the photos up on your refrigerator to remind you when you get tempted, why you want to change.

Share your two photos with me; and let me help you achieve the body you want.

Until next time. "Remember stay fit you'll feel better."

Jeff


RECIPE

Sweet & Tangy Salmon

I love to barbecue, and what better to throw on the grill than a tender fillet of salmon? Salmon is full of healthy omega-3 fatty acids and B vitamins. In addition to the health benefits, this salmon recipe packs a sweet and tangy flavor that is sure to please.

Servings: 2

Ingredients:

  • 1 fillet of fresh Salmon
  • 1 cup Lite Soy Sauce
  • 2 tablespoons fresh minced Ginger
  • 1/2 cup Agave Nectar (or Honey)

Preparations:

Combine the Soy Sauce, Ginger and Agave nectar. Place the Salmon in a pan and cover with the Soy marinade for 1 hour in the fridge. Prepare your grill. If desired, soak a cedar plank to barbecue the Salmon on. Grill over medium heat until cooked through and flaky.

Nutrition: One serving equals: 300 calories, 12g fat, 8g carbohydrate, .5g fiber, and 40g protein.

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