2. A great balanced breakfast that I would suggest is a simple scrambled egg (mostly egg whites) and veggie dish. Add spinach, green peppers, scallions and parsley! I find that a great way to make it less of a hassle is to chop veggies in advance and leave them in a Tupperware in the fridge – then you can just toss them in your eggs when your ready.

3. We want to make sure to keep our metabolism going throughout the day so snacks are GOOD – as long as they’re healthy ones!!

For mid-morning I would suggest having a piece of fruit; maybe 1/2 grapefruit or an apple!

For mid-afternoon, although not much of a snack according to our usual definition, I would suggest a glass of cran-water (not cranberry juice cocktail-that’s just a whole lot of sugar).

4. For dinner, it’s always a good choice to go for fish – salmon, sole, halibut. I like to prepare my fish brushed with a low-sodium broth, parsley and garlic. At the end of your day it is important to include dark greens for fiber – I love spinach and asparagus!

Remember, the only way to make sure that you truly detoxify your body is to STAY HYDRATED. Without proper hydration, our organs will not function the way we want them to and will not effectively eliminate toxins – no matter what!

I’ll keep everyone updated with more suggestions and tips. Please do not hesitate to come to me with any questions – or call the studio at 518.389.2320. Have a wonderful day!

So, how can fear be conquered? Here are several tips for taking that first step and making it a whole lot easier:

Start Out Small

Exercise doesn’t have to involve two hours at the gym five days a week to produce results. While the fact is a gym membership can be very useful, it’s not the only way to go. If necessary, take baby steps to get on the road to fitness. Do such things as:

• Start walking to neighbors or a nearby store instead of driving;
• Take the stairs instead of using the elevator;
• Play more vigorously with the kids;
• Swim;
• Garden;
• Go dancing.

Getting active for even a few minutes a day can be the start of something great when it comes to fitness.

Pick Activities that are Fun

Working out isn’t solely defined as lifting weights and running. Find an activity or activities that are personally fun and dive in with both feet. When you do that, “exercise” won’t seem like work – it will be more like play.

Consult a Trainer

Coming up with good ideas to maximize workout time for the greatest results can be a little tough. The trainer at your local gym, however, might have some great ideas on how to help you get started. Even if you’re not sure you want to join a gym, go in for a tour and a consultation. The ideas offered might very well help uncover the perfect activities for personal fitness.

Set a Schedule

Exercising should be built into the routine, but remember it doesn’t have to take up a huge chunk of time to be effective. If spare moments are at a minimum, consider scheduling three 30-minute blocks of time to exercise every week. Stick to the routine.

Stay Motivated

One of the biggest roadblocks people face when trying to get into shape is motivation. To help stay on track do such things as:

• Set realistic goals
• Track those goals
• Recognize milestones with special rewards
• Workout with a friend or family member
• Work with a trainer.

Getting started on a fitness plan might not be “easy,” but it’s far from impossible. Just get up, get moving and remember to take it a day at a time. Get past that first day and the rest will come naturally.

If it’s time to add better foods into the diet to promote improved health and weight loss, here are some great ways to make sure several servings of fruit are worked in:

Shop Smart

Fresh fruit can be a costly purchase, but it doesn’t have to be. Consider buying fruit from a local produce stand for what will typically be the best prices around. Make sure to pick a variety of different fruits and don’t overload too much. Remember the shelf life of fruit isn’t too terribly long, so it’s best to buy what will be consumed within a few days.

Best Bets

Grabbing any fruit instead of a processed sugar laden or fried snack is always the better choice. That said, when picking up fruit to work into the regular routine, consider fruits that are:

• Easy to carry – Bananas, apples, pears, peaches and other similar fruits are easy to toss into a bag to consume later.
• Rich in vitamins – Just about any fruit fits this order, but some choices are better than others. Citrus fruits, berries and bananas are always excellent choices here.
• Sweet – When fruits will replace “normal,” unhealthy snacks, chances are they’ll be used to combat cravings for sweets. With that in mind, oranges, tangerines, strawberries and other sweeter fruits are great choices to beat back a sugar craving.

Slipping Fruit into the Routine

It’s really not as difficult to work fruit into the regular diet as it might seem. Here are some tips for making sure good, healthy choices are made each and every day:

• Stock up on fruit before leaving the house – Toss a few pieces of fruit into a lunch sack or purse before heading out for the day. It’s easy to peel a banana, for example, to snack on in the office. An apple is also a great choice here. If it’s easy to carry along a knife for peeling, citrus fruits work well, too. Berries carried in a baggie can also satisfy after-lunch cravings for something sweet.
• Add fruit slices to regular meals – Cut up a banana and add it to the morning cereal. Toss berries into a yogurt cup to get an extra burst of nutrition. Use orange slices and pineapple to enhance a salad. Apple slices also go great with balsamic vinaigrette dressing.

Making sure to get several servings of fruit a day doesn’t have to be a chore. Just pick up a few pieces of fruit on the way out the door to make sure snack time provides the body with the fuel and nutrition it needs to get through the day.

November 2011, Age 50

129 pounds

12.2% body fat

(skin fold measurement)

Overall Weight Loss:

37 pounds

Body Fat % Loss:

59% decrease

(30% to 12%)

Clothes:

From Size 14 to Size 4

Remember, it’s about small, steady changes and consistent improvements – our monthly fitness evaluations are meant to inform, encourage and motivate our clients so we are on the same page every step of the way!

This month, there are three clients that I would like to recognize:

- Amanda M., for taking the lead in sit – ups

- Megan L., for the most push – ups

- Christine M. and LuAnn M., for the best overall fitness scores!

Next month’s awards will go to the clients’ with the greatest improvement in these areas. So keep up the hard work and continue to make steady improvements. Fitness is a marathon, not a sprint!!

Dedicated to your health and fitness success,

Jenny May