SFX News

Dates to Remember

Feb 19: Final Day for Phat Pool Contest!
Coming this 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.

Spotlight

 Super 60's Spotlights

Barbara Mule

 My love affair with fitness began when we moved to Rochester, NY about 2 years ago.  Rochester is the land of 9 month long winters.  With nothing to do but work and sit in front of the TV, I started looking for outside interests.  My friend encouraged me to join their jazzercise group.  It was fun, but I didn't feel like it gave me much of a workout.

I then joined the workout facility where I worked.  Along with some high-impact step aerobics, I started doing some weight lifting.  After seeing results in a few weeks with a firmer body and more endurance, I was encouraged to work out even harder.

In 1989 we moved to Atlanta where we became part owners in a gym.  It was there that I added Spinning to my workout routine.  It was the missing piece to the puzzle - cardio.  I was spinning up to 3 times a week along with my weight lifting.

In 2004 we "retired" and moved to Florida.  Even with playing golf almost every day, we still found time to work out almost every day.

Working out and staying fit has become a natural part of my life.  It is true that age is truly nothing but a number.  I feel better today than I did in my 30's and 40's and am in better shape than I was back then.  As long as you work out and take care of your body, you can stay young forever.

Since turning 60 I have had many accomplishments.  To begin with I have lost 20 pounds and several % of body fat.  I became an A.C.E. Certified Personal Trainer and I am also a Spinning instructor.  I also have passed my real estate exam.  There is a lot of life after sixty!!

 

Linda McDaniel

I grew up in Birmingham, Alabama, and being a true Southern Belle, I didn't like to exercise because I didn't like to run or sweat.  My first experience with exercise came when I was in my mid-thirties.  My husband wanted me to learn to play tennis.  I reminded him that I didn't like to run or sweat, but I tried it anyway and fell in love with the game.  Tennis became my only source of exercise for the next 10 years.  As I was aging, I realized I needed to do more exercise than tennis.  I joined a gym and started attending exercise classes.  I also tried to control my weight by trying the latest fad diets.  None of these worked and I was always trying to loose those extra 10 or 15 pounds.  About 5 years ago I started working out with a personal trainer, Shelley Petree.  This has made a huge difference in my fitness.  I have developed muscle tone and improved my cardio fitness level.  I have also learned that nutrition, not dieting, works with the workouts to improve my health and get the fitness results I want.  My goal in fitness since I turned 60 is to keep as fit and healthy as possible by being consistent in weight training, cardio workouts, and eating healthy.  This will take discipline, dedication, and hard work.  I believe that I am not letting my age define me, but I am defining my age.

5 Stupid Things Healthy People Do

You are not a stupid person. Not by any means.

In fact, it's my guess that you're healthier than most.

You probably exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don't binge on sugar.

And you never - ever - eat fast food. Well, almost never.

But you do have a few unhealthy skeletons in your closet -ones that you probably aren't even aware of.

The following 5 Stupid Things are frequently committed by health conscious people. Once you break these bad habits, you'll find that achieving your weight loss goals just became a whole lot easier.

1. You're Dehydrated

• 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. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
• Dehydration also slows your metabolism, which hinders weight loss.

You shouldn't wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.

The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk 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.

2. You Eat Out Too Often

• Research suggests that most people eat out one out of every 4 meals and snacks. That's an average of once a day.
• 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. This causes you to eat way more calories than you actually need.
• 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. Imagine the last salad you ordered out. Didn't it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?

The main reason people eat out is for convenience, so with a little organization you'll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you'll need for those meals.

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. Your efforts will pay off both in terms of weight loss and in money saved.

3. You're Sleep Deprived

• 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 turbo-charge 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 down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

5. You're on Exercise Autopilot

• You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
• A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
• 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 something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

Are you ready to break the plateau as you take your routine to the next level?

Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

It's my goal to see you achieve greatness. I believe that you've got what it takes.

It's so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.

Instant Accountability

Do you have a weight loss goal that you're working toward? Post it on Facebook, and get instant accountability from friends and family. Be specific with your post. Include the exact amount that you aim to lose and the date that you'll lose it by. You may be surprised how encouraging and supportive your friends will be - it may be exactly the motivating boost that you need to achieve your goal.

Gourmet 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, since it is made without preservatives or chemicals to promote shelf life. Yield: 2 servings

Here's what you need:

• 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

1. Spread each piece of the bun with 1 Tablespoon of hummus. Top each with half the arugula, avocado, salmon, onions, and tomato.
2. Season with freshly ground sea salt and pepper.

Nutritional Analysis: One serving equals: 267 calories, 9g fat, 25g carbohydrate, 6g fiber, and 22g protein.

Spread the word. Forward this newsletter to your friends, family and coworkers by using the ‘refer a friend' link below. They'll thank you for it.

Julian

Amedee

Sports Fitness Expereince

622 W Crossville Rd

770-587-2389

My Site

Storybook

Links