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10/01/2008 Archived Entry: "Real Exercise Newsletter"
Press Release
How to shed a pound a week: Burn 3500 extra calories.
It really is that simple. Try the following three steps:
Record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to create a 3500 calorie deficit each week. This can be any combination of calories burned or calories not consumed. If you don't currently exercise, then this step is really easy for you, a simple blank page will do.
Record your normal weekly food intake – this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day. In your quest for dropping inches you shouldn't exceed your normal daily caloric intake – you should, rather, work at slowly decreasing that number. Remember, we are going for a 3500 calorie deficit each week –again, this can be done by a combination of increased calorie expenditure (exercise) as well as a decrease in calories consumed (eating less).
Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to burn more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections. Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see your progress written down on paper. Remember, if you burn up 500 calories a day you will drop a pound in a week.
Here are some practical ways to lose calories:
If you normally... Do this instead...
Drink regular soda pop Drink water or diet soda pop (160 calories lost)
Eat a snack from a vending machine Enjoy an apple (180 calories lost)
Hit the snooze button in the AM Jog for 30 minutes before work (150 calories lost)
Skip your workout. See us for an invigorating new workout (changes your life!)
Those of you who know me, know how much I value the role of strength training in the quest for fat loss. The experts disagree on just how metabolically active (how many calories are burned) by additional muscle. From my own observations over the last 30+ years in this business, I can tell you without a doubt that muscle plays a huge role in fat loss and an even bigger one in the battle to keep that fat off.
Weight loss doesn't have to be allusive. Make small changes each and every day toward a healthier, fitter you. Remember that small changes make a big difference.
We're always available to help – call or reply to this email to find out how you can receive two FREE personal training sessions.
Emotion Creates Motion
Can you remember a time when you felt completely discouraged with your body? It's easy to beat yourself up when the body that you have is miles from the one you want. When negative emotions flood over you ... resist the urge to get down on yourself, rather turn the tides in your favor. You may have heard the expression 'emotion creates motion'. This is a very powerful tool. Channel your dissatisfaction with your body into 'motion'. Take control of your body and put a plan into action.
Curried Chicken and Veggies
This chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed dinner. Servings: 2
Here's what you need...
5 oz boneless raw chicken breast, diced
1/4 cup chicken broth
4 teaspoons cornstarch
5 cups raw mushrooms, sliced
4 teaspoons olive oil
2 cups red bell pepper, chopped
2 cups China peas
1 cup plain lowfat yogurt
2 teaspoons curry powder
Put 2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken until browned, then add chicken broth, yogurt, curry powder and cornstarch, stir constantly. Heat until thick sauce forms, then simmer for 5 minutes.
While chicken is cooking put 2 teaspoons olive oil, mushrooms, bell peppers, and china peas in another non-stick pan. Cook until the vegetables are tender.
Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken. Nutritional Analysis: One serving equals: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g protein.
