Issue #050


Staying motivated can be a difficult obstacle in any Fitness Program. However the good news is that it can be done.

One of the great things about exercise is that if you ask your body to do just a little more work, your body will respond. Now take that one step further, if you continue to ask more of your body over an extended period of time to give you just a little more, you’ll vastly increase your ability to perform physical activities. Taking your dog for a walk around the block for example, becomes walking half a mile, and then a mile, and then even several miles.

The key is to find a few activities that will keep you healthy and strong, and stay with them for as long as they are enjoyable. If they lose their interest, it’s time to shake up your routine. Add other activities or change the way you do the ones that have been working for you. Relying on workout partners for encouragement and support can also keep you going.

Make exercise a team effort

For many, a workout partner is a great motivator. For example, if you won’t get out of bed to swim by yourself, but you would never cancel on a friend, find a swim buddy. Even if you prefer more solitary activities, exercising with a friend, in a class, or in a group helps keep you motivated and can provide positive feedback if you are getting frustrated. You might also have an easier time getting started if you participate in a more structured activity.

Other tips for keeping your exercise program going

  • Set Goals. Set some achievable goals that have to do with participation and effort, not necessarily how much weight you can lift, miles you can bike or pounds you’ve lost. If you stumble in your efforts, regroup and immediately begin again. Decide how you’ll celebrate when you arrive at your goals.
  • Be consistent. Make your workouts habitual by exercising at the same time every day, if possible. Eventually you will get to the point where you feel worse if you don’t exercise. That dull, sluggish feeling fitness buffs get when they don’t work out is a strong incentive to get up and go.
  • Record your progress. Try keeping an exercise journal of your workouts. In a matter of months, it will be fun to look back at where you began. Keeping a log also holds you accountable to your routine.
  • Keep it interesting. Think of your exercise session as time to yourself. Enjoy that time by listening to music, chatting with friends, and varying locations.
  • Exercise around natural beauty, new neighborhoods, and special parks. Above all, avoid workout boredom by mixing it up and trying new routines.
  • Spread the word. Talking to others about your fitness routines will help keep motivation strong and hold you accountable to your exercise program. You’ll be delighted and inspired hearing ways your friends and colleagues stay active and on track. Who knows, you might even convince someone else to try to be more active.
  • Get inspired. Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active. Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body.

Staying the Fitness Course can have it's obstacles; but they happen to everyone. We're human and we're busy; as a result things happen that throw us off course. The good news is that all the obstacles can be overcome, and we can help. If you hit the wall and don't know what to do contact me that's why I'm here. We help men and woman everyday stay the course and we can help you.

The best part is that maintaining a successful program is worth the effort. You're not only healthier, look better; best of all you feel better. Remember you can do it, and we can help.

Until next time, remember "Stay Fit You'll Feel Better."



Caramelized Sweet Potatoes with Quinoa and Greens

I know what you're thinking, I won't eat this; but before you jump to a conclusion give it a try, you might be surprised with this great tasting and healthy side dish.

Although not a common item in most kitchens today, quinoa is a protein rich seed that has a fluffy, creamy, slightly crunchy texture and a flavor not unlike pasta or couscous. Combine it with sweet potatoes that have been baked until they sweet and soft on the inside, and sticky crunchy on the outside, and you have a dinner that you would never know could be considered a super food, high in protein, vitamins, fiber and calcium.

If you can add kale, spinach or chard as well, you have the healthiest, tasty dish in the land, but if the kids in your life draw the line at cooked greens, then throw in some vegetable they like corn or peas, they all work.


  • 4 medium sized sweet potatoes
  • 1/4 cup olive oil
  • Salt and pepper to taste
  • 1 chopped onion
  • 2 cloves garlic
  • 1 inch fresh ginger, peeled and chopped
  • 2 tablespoons mild Indian curry powder
  • 3 cups leafy greens (such as kale, chard, collards) cut in thin strips (OR) 1 cup corn, peas or edamame instead of greens
  • 11/2 cups quinoa, rinsed in cold water
  • 3 cups water or low sodium stock
  • 3 tablespoons olive oil or one pat of butter
  • Squeeze of lemon

  • Sweet or hot mango chutney

  • yogurt and sliced cucumbers on the side


  • Peel the sweet potatoes and slice them 1/4 inch thick.
  • Toss them with salt and olive oil.
  • Place them on a baking sheet covered with non stick tin foil or parchment paper ( or just oil the sheet really well).
  • Cover with foil or another baking sheet.
  • Put the dish into a cold oven( this is important, as the gradual rise in temperature helps bring out the sweet potato flavors).
  • Turn on the oven to 450 Bake for about 30 min. until dark orange and soft.
  • Uncover, and bake for about 15 more minutes or until they get quite dark and caramelized, flip them and bake until the other side is done as well.
  • In the mean time in a medium pot heat up the olive oil and sauté the onion in it. Then add the garlic, ginger and the curry powder and saute until sizzling and fragrant. Now add the greens ( or child friendly vegetables) and stir until wilted.
  • Add the Quinoa to the pot along with 3 cups stock or salted water. Simmer under a lid until all the liquid is absorbed about 15 minutes. Fluff the quinoa with a fork, season to taste and add the olive oil or butter as well.
  • A squeeze of lemon is always good. Put the Quinoa on a platter, top with the sweet potatoes ( if they are dark enough, almost burnt they taste like they are topped with marshmallows).
  • Serve with some chutney, yoghurt and cucumbers if you will.

Total Servings: 6

Nutritional Per Serving:

  • Calories: 398
  • Total Fat: 18.9 g
  • Saturated fat: 2.6g
  • Cholesterol: 0
  • Sodium: 46mg
  • Fiber: 7.1g
  • Sugars: 6.6g
  • Protein: 8.7g