Why you should change your lifestyle this New Years.

Some of us are perfectionists when it comes to our physical appearance, yet we think nothing of our health and the shape of our body. The New Year is here and it is time to make our traditional New Year resolutions. If one of your resolutions is to lose weight - and keep it off, then we should be more concerned with what we eat and get the shape we desire fast. We are more concerned with how we look to others, than how we look at our health and well-being. What is the answer? Spend more time in front of the mirror and decide now how to get the shape you desire fast. Here are some simple tips to help you lose weight and live healthily throughout the New Year.

Drink enough water and lose weight

To lose weight in the New Year should not be a difficult resolution to keep. Drinking enough water every day will help you lose weight and get the shape you desire fast. If you do not have the simple habit of drinking enough water every day, your body will be storing water instead of flushing out toxins. Your body water retention will lead to excess weight. You should learn to drink 2-3 liters of water every day to give you a feeling of fullness and help suppress your appetite.

Learn to eat more slowly

If learn to eat more slowly you will eat about 60 fewer calories per meal every day. Instead of rushing to eat your breakfast, lunch and dinner every day, reduce the speed for each meal and you will be able to save 180 daily calories - that amounts to 6,300 at the end of five weeks. The 6,300 calories you save will amount to losing about 2 pounds of your present weight.

To lose weight in the New Year, Do not skip your breakfast ( and don't eat cereal)

If you used to think that skipping your breakfast will help you lose weight, you may be in for a shocker! Studies show that breakfast rich in protein and fat will help you to lose weight and have more energy. When you skip your breakfast, your body's metabolic rate slows down and your blood sugar drops. As a result, you become hungry and have less energy. As well cereal can be the #1 cause of weight gain in females. Just read the label and see cereals are almost all carb's and a huge amount of carb's at that. All these carb's in your body at one time just equals one thing - FAT FAT FAT.

Eat about 5 healthy small meals every day and protein each meal.

To lose weight in the New Year and keep your New Year resolution, ensure you keep to the simple rule of eating 5 healthy small meals every day. Eating small healthy meals frequently every day keeps you from getting hungry and overeating at your next meal. As well most women don't eat enough protein through the whole day. What happens is you body cannibalizes its own lean muscle mass over time. Less muscle equals more fat and more flab. I recommend about 80-120 grams of protein every day.

Adopt a balanced approach to your diet

To get the shape that you desire fast in the New Year, ensure your diet consist of a balance of organic sources of lean protein, complex carbohydrates, whole grains, legumes, nuts, fruits, and vegetables. Instead of eating white rice and pasta, eat brown rice, bulgur, millet, or buckwheat. Let this form part of your New Year resolution to lose weight in a healthy manner.

Eat more vegetables like broccoli, kale, spinach, and asparagus. Eliminate candy, sugar, soda, and all simple sugars from your diet. Eating excess sugar will result in fats being stored in your body, leading to weight gain. Also, reduce the consumption of keep dairy products which are high in saturated fat. Avoid fatty foods, processed or fried foods.

Engage in physical activities

Change your lifestyle during the New Year and engage in more physical activities that are fun to do. The main cause of weight gain is inactivity. Physical activity is the key to speeding up your metabolism and burning excess calories. You can lose 2 pounds per week by just engaging in enough physical activities. One way to be physically active is to walk the dog or walk to the nearby grocery shop. Walk as often and as long as you can. Always take the stairs instead of the elevator.

Step outside during your break at work and take a walk to eat your lunch instead of a ride. You can commit to take a walk 30 minutes in the morning or 30 minutes in the early evening.

Start going to a fitness program of some kind, joining a gym or enroll in a boot camp program.

Remember, 1 pound equals about 3,500 calories. So, to lose one pound you will need to burn 3,500 calories more than what you take in every week. To lose 2 pounds per week means you will be burning 7,000 calories more than what you consume each week. To do this you do not have to deprive your body of calories by not eating.

If you deprive your body of food in the New Year, you will be sabotaging your efforts to lose weight and keep your New Year resolution. The following things will happen:

You will burn muscle and not fat. You do not want to lose muscle, you need it.

You will not have enough energy to do your workout and other physical activities.

Since you will be losing muscle you will burn fewer calories when you are not active.

To successfully lose weight takes time, and you need to take the time to do it or you will become frustrated. Be patient.

So what is your New Year Resolution? To lose weight and get the shape you desire fast and keep to your plans to achieve your desired weight goal.

As you are reading this now, you may be wondering the best way to achieve your weight loss goal in the New Year. Do not worry. You can use the simple tools recommended here to help you lose weight without stress and the frustrations most people go through to lose weight. I want to also remind you of the serious damage that quick weight loss can impose upon your health and unsuspecting hair follicles.

While juice fasts and other popular fast weight loss diets may help shrink you into the shape you desire overnight,you will lose mostly water and muscle , NOT FAT!.

To your sound health and beauty throughout the New Year!

What Parents can do To Fight Childhood Obesity!

Press Release: What's Parents can do To Fight Childhood Obesity!

Here Are 4 Quick Fit Tips For The Holiday Season:

Hi There, I hope you had a phenomenal Thanksgiving with your loved ones. Guilt is a powerful emotion, one that I am sure you are probably feeling right about now from all those holiday treats this past week. Here’s the deal everyone, what’s done is done... there’s no point in beating yourself up about it. Rather, let’s focus on what we can control... the present and the future! Here Are 4 Quick Fit Tips For The Holiday Season: The holidays can be very busy . Nevertheless, do not let yourself get caught in the trap of not working out to make more time for holiday events. It would be a big mistake to risk losing the lean muscle mass and strength that you have worked so hard to build and maintain. Why you ask? Losses in lean muscle mass will lower your resting metabolic rate, which accounts for the vast majority (about 60-75%) of your total daily calorie burning. This means that everyday you will be burning less and less calories which will put you at a much greater risk of putting on ugly, unwanted body fat during the holidays. Plus, losing strength will mean that the next time you start to work out your performance will be sub par and you’ll get smacked in the face with that ugly word that no one ever wants to encounter when it comes to their training: regression! Furthermore, there are many clever ways to maintain or increase the number of calories you burn per day, both from exercise and from your normal daily activities, to stay fat-free this holiday season. Use the strategies below to maintain and/or increase your current amount of lean muscle mass and maximize your daily calorie burn to best protect yourself against the deadly holiday bloat! 1.) Perform at least one intense strength training session per week Studies show that only a single strength training workout per week during times when you cannot train as frequently as you normally do is an effective way to maintain your current levels of strength and lean muscle mass. So, to best maintain your strength and lean muscle mass, shoot for at least one good strength training workout per week to stay buff during the holidays and to prevent unwanted regressions in fitness. To best prevent weight gain, aim for three total body strength workouts per week. To maximize fat burning, perform three total body strength workouts per week and also perform three cardio interval workouts per week on non strength-training days. 2.) Hit Your Totals Your body is a moron. In other words, it cannot differentiate between 100 push-ups performed in a row versus 100 total push-ups performed in a day. When you honestly cannot find a five to 20-minute time slot to complete an effective total body workout, look for hidden chunks of time during the day to get in a certain number of daily repetitions for a certain number of exercises that work your entire body. Got a free moment from now until you need to take the turkey out of the oven? Then, bang out 10 push-ups, 10 rows, and 20 squats. Using this method throughout the day will lead to big numbers by the end of the day that will burn the same amount of calories in addition to creating similar muscle building effects as if you did all of the exercises at once during a single workout. It is important to note that this “Hit Your Totals” routine is merely a back-up option to the ideal 20-minute interval training workouts which are scientifically proven to burn nine times more fat than ordinary exercise (see my article How to Build 5-Minute Total Body Fat Burning Workouts for the Holidays for more info). Short rest periods between exercises create the optimal hormonal environment for rapid fat loss and lean muscle gain, where as the long rest periods (full recovery) between movements do not. However, it comes down to effective (“Hit Your Totals”) versus optimal (50-10 Total Body Circuit Interval Training Workouts), so be sure to at least be effective this holiday season! Make sure to pick multi-joint, compound movements that hit as much of your body’s major muscle groups in the shortest amount of time possible (e.g. squats, deadlifts, lunges, push-ups, rows, etc.). Use the plan below as guide to build your own “Hit Your Totals” workout. Adjust the repetition ranges accordingly based on your current strength levels. The only thing you need is your body weight and adjustable dumbbells and/or resistance bands. Perform this plan up to three times per week, resting a day between workouts. Make sure to alternate between Plan A and Plan B for more variety. You can either hit your total by doing one exercise first (e.g. perform push-ups rest-pausing as needed until you get 100 total), or by simply employ circuit style training (e.g. 20 squats, 10 push-ups, 10 rows, repeat 10x throughout the day to hit your totals). The Hit Your Total Workout For The Holidays Plan A Body weight Squats or Hip Extensions: 100-200 total Push-ups: 50-100 total DB/Band Rows: 50-100 total Plan B Body weight Lunges or Single-Leg Hip Extensions: 50-100/total per leg Off Chair/Couch Dips: 50-100 total DB/Band Curls: 50-100 total (feel free to swap pull-ups or pull-downs here if you have access to the equipment) 3.) Rage Against The Machines Machines have made us an incredibly out of shape and overweight society. This holiday season make it a point to not use them! Now I don’t mean to say that you cannot drive to the mall during the holidays. However, when you get to the mall, try to park further away so you can do more walking to get inside. Avoid using elevators and escalators and opt for the stairs; all those steps truly do add up. Instead of having your naughty kids carry the bags, burn more calories by carrying the bags yourself (sorry, that was the former naughty kid in me raging, ha ha). Stay on your feet as much as possible and resist the temptation to let a robot or machine do the work for you. 4.) Engage in more outdoor holiday activities I have been in some pretty incredible snowball fights in my day. Though I was always having a blast while pelting my friends behind cleverly built igloos, I was never aware of how exhausting a good snowball fight can truly be until I came indoors afterwards. My snowsuit was soaked with sweat and I had spent the last 30 minutes or so in total fight or flight mode. Talk about an awesome way to burn calories without even thinking about it! Get outdoors this holidays season and throw around the pigskin or have your very own “Ice Bowl.” Once again, all these calories here and there truly do add up and could make a difference between you fitting in your pants or ripping your pants by the time the clock strikes midnight this New Year! These simple strategies are ones that I have used both personally and with my beloved clients to stay the course during this busy and stressful time of year. Look everyone, please trust me and follow this advice because I don’t want you to waste a New Year’s resolution on losing fat in January that you could have prevented from putting on in the first place this December ;) When Results Are What You Want Have a truly great day , everything is possible! Allan Fine / Fitness/ Lifecoach FitnessBootcampsCanada support@FitnessBootcampsCanada.com Phone: 403-246-7386 Cell:403-389-3386 1-866-308-0606 Mountain Standard Time| http://www.FitnessBootcampsCanada.com ******************************************

HOLIDAY FITNESS TIP

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HOLIDAY FITNESS TIP
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Even if you fall completely off the wagon, don't beat yourself up. All you
have to do is get right back on your program without missing another beat.

Too many people mess up once and then think their entire diet is ruined.
They feel as if everything they've done prior to that day was wasted and
there's no sense going on.

Or even worse, they rationalize to themselves, "Well, I already cheated,
so it doesn't matter now, I might as well keep pigging out."

That's nonsense. If you threw in the towel every time you didn't score
100% on your diet, most people would never get through more than a
few days on any structured program.

Just because you mess up once doesn't mean you should quit! You're
only human. Don't let one small slip keep you derailed.

When you've strayed from the plan, enjoy it, don't let guilt and
discouragement get you down. Firmly plant your wheels back on the
tracks and start rolling again. Deal?

Here's my suggested plan for any upcoming holiday social gatherings:

a.) be a little more active and have a little bit smaller portions the day
prior and all the way up to your special meal.

b.) make simple, healthier changes to the foods you love, so that you can
enjoy the meal, but in modified, healthier versions.

c.) eat until comfortably full and satisfied, not stuffed.

d.) get right back on track the very next morning.

If you plan these 4 steps a head of time and have the right mindset going
into it, you can really enjoy your special meal without sabotaging your
progress.


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MOTIVATION
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Do it anyway

You can always find a good excuse not to take action. But what would you
rather have -- good excuses or the real, satisfying fruits of achievement?
There is always some person or some circumstance you can blame when you
fail to live up to your possibilities. But what good will that do you?

The next time you find yourself looking for a good excuse, stop and ask
yourself why. Keeping up appearances is easy. All it gets you, though, is a
good superficial appearance. Wouldn't you rather go for real substance?

There are many very good, very understandable reasons why you cannot be the
best you can be. Pay them no heed. Make the commitment to succeed in spite
of the excuses, rather than to fail because of them. It's your choice.

There are plenty of things to stop you. Go ahead and do it anyway. Instead
of amassing a large collection of excuses, build yourself a life that's rich
in meaning and accomplishment.


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HEALTHY RECIPE
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Turkey Stew

Makes: 6 servings

Ingredients:
- 1 pound boneless, skinless turkey breasts
- 1 can tomato sauce
- 2 cups water
- 1/2 teaspoon black pepper
- 1 teaspoon dried thyme
- 1 teaspoon dried marjoram
- 2 bay leaves
- 1 1/2 teaspoons chicken bouillon granules
- 1 tablespoon Worcestershire sauce
- 2 potatoes, diced
- 2 carrots, sliced
- 1 onion, chopped
- 8 whole mushrooms, sliced
- 1 celery stalk, sliced

Directions:
a. Rinse and cut all visible fat off of turkey. Cut turkey into bite-size
pieces.
b. Coat a skillet with nonstick cooking spray (nonfat), and preheat over
medium heat. Add meat, and cook each side for 2-3 minutes.
c. Stir tomato sauce, water, pepper, herbs, bouillon granules, and
Worcestershire sauce into turkey, and bring to a boil. Reduce heat
to low, cover, and simmer for 45-60 minutes.
d. Add the potatoes, carrots, onion, mushrooms, and celery to the meat.
Cover and simmer for 20-30 minutes.


Nutritional Information:
Serving size: 1 1/2 cup
Calories: 265
Fat: 2 g
Cholesterol: 30 mg
Protein: 25 g
Carbs: 37 g
Fiber: 5 g
Sodium: 455 mg