Welcome to the
NEW YEAR’S edition of “The Experience”. I pray that this finds you
at a positive time of your day. At this time you should be either
watching NCAA football or spending time with family. Both sound like
great options, so the day cannot be bad at all.
Earlier I said
a positive time of your day; actually I should say positive time of
your year. It is a new year and time to either
start off on a new path or continue the success from the last year.
Either way your outlook on life right now should be at the highest
of the year. On this first day of the year we need to do two things,
look back and look ahead, to keep our spirits high. First we need to
look at the last year. Take account of what went right and what went
wrong. Recount all the things that made our lives better, and the
things that were potentially detrimental. We need to take an
inventory of everything that happened last year to make sure we
repeat our successes and eliminate our failures. Once you do this
self-assessment you will know that you are equipped to move
forward.
Looking ahead
and setting goals for the upcoming year is the second step. Taking
what we learned from years past and adding our dreams for our future
we need to create tangible goals. Our goals can be personal,
professional, family oriented, spiritual and financial, but the one
thing they must be is attainable. The main reason for this is to
have achievements throughout the year. These 2 steps should have you
going to sleep tonight with a positive outlook on your year. I do
hope that these words will inspire you today to either take action
or share this with someone else who you feel can benefit from it.
Thank you and Happy New Year.
Julian A.
Amedee
SFX
News
Phat Pool
Contest
Jump in the phat pool and win phat money! A new weight loss
competition. This competition will have a monetary prize so there
will be a $5 buy-in. We will have more details soon!
"On the
House"
This will be an all-day, free-day for all friends and family.
We will have classes going on throughout the day as well as personal
training. This will be open to everyone, personal training sessions
will need to be scheduled with at least 30 minutes advanced
notice.
SFX Shirts for
Sale
SFX now has shirts for you to purchase! They come in multiple
colors and are displayed at the front desk! Be sure and check them
out!
Dates
to Remember
December
1: "Healthy for the Holidays" - Final Weigh-In will be the week
of January 4
January 7: Injury Prevention Clinic: For ALL
athletes in the North Fulton / Cobb area
January 11: Phat Pool Contest
begins - Join the phat pool to win phat
cash!
January 13: "On the
House" - All day long, free classes
and training for all friends and family!
Coming in the
New Year: a new innovation in health and fitness "Healthy
Lifestyle" - A combinational program that goes beyond personal
training to not only improve fitness but also function. All
the services are conveniently packaged for you to get all that you
need in one place. Be on the lookout for more
details.
27
Fitness and Fat Loss Tips
It's New
Year's Day, and you have a clean slate. I don't know if you
are one to make New Year's Resolutions or not, but either way you're
probably thinking about how you can become fitter, healthier and
happier than you are right now. These 27 Fitness and Fat
Loss Tips will get you on the right track for this New Year:
- Visualize the accomplishment of
your goals each and every day. Experience the taste of success and
feel that sweet satisfaction.
- Push the intensity of your
workouts. Don't kill time, burn calories by maintaining a
challenging intensity.
- Use smaller plates at home. This
effortlessly reduces calorie intake and promotes weight loss.
- Build accountability into your
workouts so that you resist the temptation to take days off. The
best way to ensure accountability is to work with a personal
trainer either one-on-one or in a group training setting.
- Believe in yourself. Know with
conviction that you CAN accomplish your goals.
- Drink water throughout your day.
Do this by carrying a water bottle and opting for water rather
than calorie-filled beverages. This simple action is extremely
beneficial.
- Maintain your metabolism by eating
a healthy snack or meal every three hours. This food should be
unprocessed, low in fat and high in fiber.
- Don't be afraid to ask for help.
- Incorporate High Intensity
Interval Training into your cardio workouts by performing bursts
of high intensity rather than exercising at a single steady pace.
- It's not about will-power, it's
about want-power. You have to want it.
- Do not eat processed foods. These
items are high in empty calories and contain a plethora of
chemicals that are harmful to your health.
- Stop talking about losing weight.
Start doing it.
- Fat contains twice the caloric
density of carbohydrates and protein, so limit the amount that you
consume. Fill your diet with lean protein and carbohydrates from
plants and whole grains.
- Be wary of products that are
labeled as ‘health food'. Always read the nutrition labels.
- Find a workout partner who is in
better shape than you, or better yet work with a personal trainer
to guarantee dramatic results.
- Make a habit out of reading
nutrition labels. Avoid items that are high in fat and
carbohydrates.
- Destroy negative self talk.
- Avoid the trap of high-calorie
beverages after your workouts.
- Be consistent with your workouts.
Exercise three to four times each week.
- Expect more of yourself.
- High fructose corn syrup should
not be in your diet. It is high in calories and will quickly
derail your weight loss efforts.
- Challenge your body with each
workout. Use different weights, do different exercises and break
through plateaus.
- Eat lots of whole plant foods.
Vegetables, fruits and whole grains are filled with fiber and
antioxidants, vital for your good health.
- Do your cardiovascular exercise
after weight training to ensure more fat burn. Your stored sugars
will be depleted during the weight training then your body will
rely on fat stores to get you through the cardio workout.
- Set specific, measurable goals.
- Start each day with a healthy
breakfast. This important meal should be a balance of
carbohydrates, protein and fat to get your metabolism going
strong.
- You deserve better...go get it.
After writing these tips, I realized how powerful and
inspiring they are. Print this list and place it somewhere that
you'll see often – this will keep you motivated and pumped up to
accomplish your goals. If your New Year's Resolution has to
do with losing weight and getting into great shape (and whose
isn't?) then guarantee your success by working with a fitness expert
who can guide you to success. I'd love to team up with you -
together we will transform your body in 2010! Call or email
to get started today.
The
New Year's Resolution Trap
Are
you making a New Year's Resolution today? If you do, keep this in
mind: It has been reported that 92% of New Year's Resolutions end in
failure. Why? Because most people make resolutions that are simply
unrealistic. They quickly get discouraged and then abandon the idea
entirely. To ensure that you accomplish your New Year's
Resolution, stick with a goal that is realistic rather than
intimidating. Check out these examples:
- Instead of resolving to lose 70 pounds by summer, commit to
exercise 3-4 times each week.
- Instead of resolving to give up all carbs, commit to bring
healthy lunches to work instead of going through a fast food drive
thru.
- Instead of resolving to drop 3 sizes in 3 months, commit to
losing 1 pound each week until you reach your goal weight.
- Instead of resolving to never eat out again, commit to eating
healthy all week and rewarding yourself with one meal out on the
weekends.
Healthy
Winter Hash
 This simple
recipe is the perfect meal for a chilly winter day. It is packed
with tender vegetables, filled with protein and can be made with
chicken or as a vegetarian dish. Serve it with a salad for a quick
and healthy meal that the whole family will love. Yield: 6
servingsHere's what you need...
- 2 medium yellow potatoes, peeled and diced
- 1 medium yellow onion, diced
- 3 large carrots, peeled and diced
- 1 yellow bell pepper, seeded and diced
- 1 red bell pepper, seeded and diced
- 1 green bell pepper, seeded and diced
- 2 cups chicken, cooked and cubed (or 1 package firm tofu,
drained and cubed)
- 1 Tablespoon olive oil
- 1 Tablespoon fresh thyme leaves
- 1 teaspoon salt
- 1 teaspoon garlic powder
- 1 can lowfat chili
- Preheat oven to 375 degrees.
- In a large bowl combine all of the vegetables and chicken.
Drizzle the olive oil and mix to coat. Add the thyme, salt and
garlic powder.
- Spread the mixture on a baking sheet, and cover well with
foil. Bake for 30-40 minutes, until the vegetables are tender.
- Remove the foil and turn on the broiler. Broil until the
vegetables are nicely browned, about 8 minutes.
- Top each serving with a scoop of warmed chili.
Nutritional Analysis: One serving equals: 230
calories, 4g fat, 28g carbohydrate, 6g fiber, and 20g
protein. Share this newsletter with your friends. Use
the "refer a friend" link below to forward this newsletter to your
friends, family and co-workers.
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Storybook
I'm a 40+ year old, thin but out of shape
woman with rheumatoid arthritis so why did I start Boot Camp? One
reason: GUILT. Let's face it, all of us know that we should exercise
and we mean to get around to it but there's always an excuse. Jill
started our neighborhood boot camp in July and suddenly, I couldn't
come up with a decent excuse. It was close, convenient, and a number
of my friends were going. Don't get me wrong, for the first 4-6
weeks, I dreaded it but I kept going. Jill pushed me to my limits
both mentally and physically. Gradually, this "good for me abuse"
turned into something I never expected: I now plan all my activities
around my workouts! Jill's got a great, infectious, positive
attitude. She keeps things fresh so it's never just a routine. She
makes me laugh, she makes me curse and she's made me recognize my
hidden potential despite my arthritis. I haven't been this fit since
high school and it's awesome to feel so good about myself! Thanks
Jill!!
Patti
Lavender
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