Rethinking “All Natural” Food Claims

Supermarkets are filled with unhealthy health foods.  The U.S. Food and Drug Administration nor the Federal Trade Commission have a strict definition for the term ; the FDA says it “has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances.” But hold up: Without getting so much as a wrist slap, so-called “natural” foods can still contain a wide range of processed sweeteners, lab-produced “natural” flavors and colors, additives and preservatives.

Granola bars
While many granola-bar brands have removed high-fructose corn syrup from their products in response to consumer concern, a laundry list of other less-than-natural ingredients remain, including processed sweeteners such as corn syrup, fructose, and invert sugar, and the vague “natural flavors”–an umbrella term for flavors derived from natural sources, but which are often processed in a lab like artificial flavors. Then there’s cellulose, an ingredient made from nontoxic wood pulp or cotton, that’s added to up the fiber content in your bar.

Yogurt
The ultimate health food, right? Not always. Natural and artificial flavors and processed sweeteners abound in many packaged yogurts, so don’t assume that blueberry flavor (not to mention the purplish hue) is coming only from real blueberries. As always, scrutinize the label, and buy organic if you want to avoid dairy from cows given artificial growth hormones.

Non-dairy and soy cheeses
Not surprisingly, “natural” cheese substitutes often contain added colors and flavors to make them more, well, cheese-like. One common ingredient? Carrageenan, a processed carbohydrate that may upset some people’s stomachs. Additionally, soy is one of the most commonly genetically modified crops around–roughly 94% of the soy grown in the U.S. is GMO.

Bottled iced tea
Beverage companies love to tout their tea drinks as a healthy alternative to soda-and what could be bad here? After all, black and green teas are loaded with antioxidants, and herbal brews can help digestion, an upset stomach-even rattled nerves. But if you check the ingredients list of your “all-natural” bottled iced tea, you may discover a few surprise ingredients in addition to leaves and water. Some sweetened teas rely on high-fructose corn syrup instead of real sugar. And if you’re sipping a fruit-flavored tea, you likely won’t find real lemons, raspberries, or peaches in there, but instead “natural flavors.”

Salad dressing
“All natural” shows up on lots of salad dressing labels, but take a look at the extra-long ingredients lists on many of the big brands and it’s hard not to feel skeptical. High-fructose corn syrup and “natural flavors” abound (not to mention the fact that bottled dressings are often heavy on other kinds of sweeteners and saturated fat, making them total diet disasters). If you don’t want to spoil the healthfulness of your salad, try mixing your own dressing at home with a little extra-virgin olive oil and balsamic vinegar or lemon juice.

Head to the local farmers market for raw honey.

Honey
Nature’s perfect sweetener isn’t always 100% natural. The jarred honeys you’ll find in an average grocery store have all undergone various levels of processing, and it’s hard to know how much just from looking at the labels. In fact, according to research by Food Safety News, most store-bought honey isn’t technically honey at all, because virtually all of the natural pollen has been filtered out. For truly natural honey–and all the immune-boosting and allergy-fighting benefits that come with it–head to a farmer’s market, where you can buy it raw from local beekeepers.

Ice Cream
Many so-called “all natural” ice creams contain way more than milk, eggs, and sugar-such as “natural flavors,” highly processed sweeteners like corn syrup, modified starches (additives processed from naturally occurring food starches that are often used as thickening agents), and juice concentrates (used as flavors and sweeteners). Not exactly how you’d churn it at home, right? If you’re picking up a pint at the grocery store, look for one made with a short list of whole ingredients.

Breakfast Cereal
Stroll the aisles of your local grocery and you’ll find countless cereal brands that bill themselves as “all natural” and “good sources of fiber and whole grains” but are full of sugar and artificial colors. But even brands we think of as healthy don’t always live up to their reputation. Kashi came under fire on social media sites this year for calling its cereals “natural” despite being made with GMO soy. The company subsequently announced that all its new products will be at least 70% certified organic and Non-GMO Project Verified by 2015.

Flavored Waters and Sports Drinks
A bottled beverage “naturally sweetened” with barely pronounceable ingredients like erythretrol and crystalline fructose. I’ll take a glass of tap with a splash of lemon, thank you very much.

What To Watch For
Any non-organic foods that contain corn, soy, cottonseed, canola, sugar or alfalfa. “Natural” Meat & Dairy – Over ninety percent of all conventional animal feed is GMO, and animals fed genetically modified foods are substantially different. To avoid GMO’s for this category look for organic products, wild caught (such as wild fish or game), and 100% grass-fed animals.  Questionable Produce – Here’s a list of the GM crops that are commercially grown along with the estimated percentage that is GM.
Soy (91%)
Canola (88%)
Corn (85%)
Sugar Beets (90%)
Hawaiian papaya (more than 50%)
Alfalfa (unknown)
Zucchini and Yellow Squash (small amount)

To Be Or To Not Be Gluten Free

Should we all be avoiding gluten? For most people, a gluten-free diet offers no benefits; in fact, it may even bring unwanted results, such as weight gain and nutritional deficiencies. According to a new study published in this month’s issue of Gastroenterology, gluten sensitivity and celiac disease is four times more common today than it was 50 years ago. However, many people are opting to go on a restrictive gluten-free diet because they think it’s healthier. But is it really?

What is Gluten and Celiac?

Celiac disease is a digestive disorder that causes affected individuals to have an immune-system reaction to the protein gluten, which is found in wheat (all types, including semolina, durum, spelt, kamut, and faro), rye, and barley. The reaction triggered by the gluten damages the small intestine and prevents it from absorbing nutrients, which can lead to vitamin deficiencies that harm the brain, nervous system, bones, liver, and other organs, as well as stunt the growth of children with the disorder. Symptoms of celiac disease make it difficult to diagnose, as they can be vague and hard to pinpoint, for instance, diarrhea, bloating, abdominal pain, fatigue, unexplained weight loss or gain, and unexplained anemia.

Gluten Free?

To some, Gluten products carry certain health risks.

Mayo Clinic researchers say about 1.8 million people have celiac disease, and most are unaware – but many others are going gluten-free without a diagnosis. Researcher Joseph Murray: “You have 1.6 million people who are on a gluten-free diet but without a diagnosis of celiac disease. And we’ve got about the same number of people who have celiac disease don’t know it, and aren’t on the diet they need to be on.”

If you plan to go gluten free, select more fruits, vegetables, and lean meat, and more naturally gluten-free grains like brown rice, quinoa, and buckwheat, rather than just buying prepackaged products labeled “gluten free.”  The Food and Drug Administration is currently proposing guidelines for “gluten-free” labeling, but currently the agency hasn’t set any standards on the use of the term. The fact that it’s unregulated means that unscrupulous marketers can use it to sell products that could contain small amounts of gluten. Stick to reading labels and avoiding wheat, rye, or barley, or products made in plants that produce those ingredients.

Some of the many gluten-free products on the market can be unhealthy, because manufacturers add extra sugar and fat to simulate the texture and satisfying fluffiness that gluten imparts. Another potential pitfall is that gluten-free products are less routinely fortified with iron and vitamins B and D than regular bread products. Vitamins B and D are the ones particularly at risk of being deficient in gluten-sensitive people.

In reality, there’s nothing inherent about a gluten-free diet that will enhance weight loss, unless it helps you “get rid of the junk” and eat more fruits, vegetables, and whole grains that are naturally gluten-free.

Veronica Weismann’s Success with 90 Second Fitness Solution

“When I started training with Pete, I weighed 247 pounds. My blood pressure was 145 over 120 and my blood sugar was high enough to earn me a pre-diabetes diagnosis. The excess weight put pressure on my joints, creating so much back pain that I could barely move.

                Veronica Weismann

My husband accompanied me to my first appointment with Pete. I was frightened.  I figured that I was going to be the fattest and the oldest person (at the time I was in my late 40s) in the gym. I also wasn’t completely convinced that Pete’s workout was going to work. In fact, I thought it was impossible that 1 short, weekly workout was going to help me lose nearly 100 pounds. He has since made me a believer. As I tell all of my friends, one workout with Pete is equal to 6 workouts somewhere else.  At first I went just once a month. I was worried that doing anything more would hurt my back. Somehow I managed to lose 10 pounds. Six months later, after I was convinced that my back pain had resolved, I began training once a week and I also began taking Pete’s eating suggestions seriously.

Instead of skipping meals (my usual weight loss tactic up to that point), I began eating regular meals, especially breakfast. I reorganized my kitchen, stocking my shelves with high fiber, whole foods and getting rid of tempting foods that I didn’t want to eat. I stopped going to coffee houses to avoid the temptation of eating one of those huge, 600 calorie muffins. I began planning my meals better to avoid the temptation of coming home from work, feeling too tired to cook, and consequently ordering a pizza. Finally, I stopped celebrating with food. Instead of going out to eat to celebrate, I would go for a walk or go shopping.

It took me 1 ½ years, but I did it. I got down to my goal of 150. As the weight dropped, my health improved. My blood pressure, cholesterol, and blood sugar are now all normal. As I lost weight and got stronger, I transformed. The more I strengthened my body with Pete, the more I wanted to move and exercise. I now love to work out. I can’t stand it if I can’t get to the gym to move my body.

It’s now been 10 years since I lost the weight. Last year I tried the indoor climbing wall at a resort and was able to go higher than two people who were in their 20s! The last time I had my bone density checked, my doctor told me I had the bones of an 18 year old. Pete’s program absolutely, positively works. I’m living proof.”

The ABC’s of CLA

Studies suggest that CLA has many benefits.

Linoleic acid belongs to the omega family of fatty acids, which perform vital functions in the body and are necessary for optimal health and physical condition. The conjugated form of linoleic acid, also known as CLA, is a combination of the different forms in which linoleic acid occurs in nature. It may be beneficial in numerous health conditions, including heart disease and cancer, and may reduce body fat.

Increased Metabolic Rate
CLA assists in the use of body fat as a source of energy, and studies in which animals were fed diets high in CLA resulted in an increase of energy expenditure and a decrease in body fat levels. In addition, CLA appears to prevent the decrease in metabolic rate usually associated with a decrease in caloric consumption. The benefits of CLA for fat-loss are thus twofold, both assisting in the metabolism of stored body fat for fuel and preventing the metabolism from slowing down while on a diet.

Cancer Prevention
CLA may help protect the body from cancer formation and progression. According to Cornell University and the National Academy of Sciences, “…CLA is the only fatty acid shown unequivocally to inhibit carcinogenesis in experimental animals.” CLA is thought to exert this anti-cancer effect by increasing the body’s ability to absorb fat-soluble vitamins such as vitamins A and D, through regulation of the production and growth of new cells, and through its effects on prostaglandins, which are chemicals that regulate cellular function. Animal studies have shown that small amounts of CLA in a diet can reduce tumors and the chance of tumors by up to 50 percent when compared to animals that do not have CLA in their diet.

Heart-Disease Prevention
Because CLA facilitates the use of stored fat as energy by the body, it may help prevent and treat certain types of heart disease, such as atherosclerosis. According to the Pennington Biomedical Research Center, CLA prevents the deposition of plaque and lipids in arteries, a key factor in the development and progression of heart disease. CLA may also help prevent heart disease by acting as an antioxidant and by lowering blood pressure.

Insulin Resistance
While it is not helpful to anyone that suffers from Type 1 diabetes, otherwise called insulin dependent diabetes, CLA is shown to prevent and improve Type 2 diabetes, also known as adult onset diabetes or insulin resistant diabetes. According to mercola.com, it mimics diabetic drugs, but it is a natural substance rather than a synthetic one.

CLA is found mainly in dairy products and also in red meat, poultry, eggs. Have grass fed beef and organic dairy products to get your CLA. It is important to note that if the CLA is coming from beef, only small amounts are needed for the benefit. Moderation is always the key.

Alkaline for A+ Health

In your body, your pH balance is determined by the amount of acidity and alkalinity present. On a scale from 0 to 14, the goal is to get your pH reading between 6.5 and 7.5. Being highly acidic can cause a number of health issues.

An apple a day can keep the doctor away!

A constant state of acidity in your body makes it more prone to disease. When your body struggles to maintain the relatively tight blood pH required for survival, it can result in inflammation. Over time, this struggle increases the pro-inflammatory blood acid homocysteine in your blood. Studies show high levels of homocysteine in the blood double the risk of osteoporosis-related fractures, along with other inflammatory conditions like heart attack, stroke, fuzzy thinking, and Alzheimer’s disease. Among the many other symptoms of acidic PH in your body include: irritability, increased susceptibility to infections and diseases, general aches, and joint pain.

How to Be More Balanced

Reduce your intake of acidic foods. Conveniently for us, it just so happens that the foods containing alkaline minerals are all the foods we already know are good for us: low sugar foods, fresh alkaline vegetables, nuts, seeds, salads, sea vegetables, water rich foods. And for the foods that contain minerals that have an acidic effect? You guessed it: sweets, alcohol, trans fats, pizza, soda pop, chips, pastas, refined/processed foods. Balance the protein you eat (specifically from meats) with fresh vegetables and fruits. This helps offset acid levels your body creates.

Fruits:
Most fruits are alkaline, but not cooked or canned fruit. Pears, dates, raisins, peaches, apples, lemons, limes, figs, pineapples, raspberries, bananas are just a sampling of high alkaline fruits.

Vegetables:
Raw vegetables contain living enzymes, and most kinds are alkaline.  Have your diet consist mainly of  these great sources: broccoli, baby spinach, lettuce, asparagus, peas, mushrooms, beets, cauliflower, brussel sprouts, avocados, celery, and cucumbers.

Beverages:
Avoid sweet beverages like soft drinks, processed fruit drinks, sugar-laden teas and lattes. Stick with mineral water, green tea, herbal tea and fresh fruit and vegetable juices. You can also add cucumber or lemon slices to any type of water to make it more alkaline.  Water helps boost your body’s alkaline, while flushing out acids.

Healthy Fats:
Avocados are excellent sources of the antioxidant vitamin C, and avocados, nuts and seeds provide the antioxidant vitamin E, as well as heart-healthy unsaturated fats. Flax seeds, sunflower seeds, sprouted alfalfa seeds, almonds, chestnuts and pine nuts are alkaline, while sunflower and pumpkin seeds, walnuts, Brazil nuts, peanuts, pecans, pistachios and macadamias are acidic.

The Powers of Protein

How much muscle did you lose while on that last diet? Too much, probably, according to research showing that dropping pounds could mean losing valuable lean muscle. Dietary protein requirements are usually expressed as 15 to 20 percent of total calorie intake. When someone reduces calories, the amount of protein they eat may drop as a result of decreased overall intake.  A few scientists have even suggested regular dieting could be harmful since muscle is a crucial tissue for so many facets of long-term health.

Dietary protein has long been thought to be the key to protect against dieting-induced muscle loss. Now, a new long-term study from various universities, headed by researchers at the University of Georgia, is confirming that eating higher amounts of quality protein while reducing calories can help maintain muscle mass at the same time as losing weight.

The Persuasive Results

In a 12-month randomized clinical trial, published in Nutrition and Metabolism, 130 middle-aged subjects went through a four-month period of weight loss followed by eight months of weight maintenance. Some were placed on a calorie-reduced diet that were either high-protein (30 percent of intake from protein) or low-protein (15 percent of intake from protein). The two diets were formulated to be equal in total calories, total fat, as well as fiber content. Physical activity was accounted for and found to be similar between the groups.

High Protein Diet = Strong Healthy Muscles

While both groups lost weight, researchers found that more fat relative to lean body mass was lost in the high-protein group compared to the low-protein group. In the low-protein group there was about a 40 percent loss in lean tissue, while only 21 percent and 25 percent was lost in the high-protein group for men and women, respectively.

This study’s results add to evidence that a diet higher in quality protein during calorie restriction helps to retain muscle mass. Because proteins are metabolized in muscle, they have anabolic effects. This means more muscle tissue will be grown and muscles will be repaired faster. The protein content of a meal, especially one high in branched-chain amino acids (BCAA), boosts this reaction.  BCAA is the name given to three of the eight essential amino acids needed to make protein: leucine, isoleucine and valine. The combination of these three essential amino acids makes up approximately one-third of skeletal muscle in the human body.

Where Can I find BCAA’s in food sources?

Typical protein contains 15-20% BCAA and whey protein can have up to 25% BCAA. Out of all of the protein choices, Whey protein has the best BCAA content. Other good sources of BCAA:

  • Leucine – fish; chicken; eggs; lentils; chickpeas; seeds; almonds and cashews
  • Isoleucine – ike beans, brown rice and milk
  • Valine – fish; grains; mushrooms; peanuts; vegetables and cottage cheese.

And yet Protein does even more!

Besides building cells and repairing tissue, they form antibodies, they are part of the enzyme and hormonal system; they build RNA and DNA and they carry oxygen throughout the body. In a study, a group of healthy people received a single intravenous infusion of these amino acids, the amount of tissue breakdown that normally occurs overnight decreased by 50 percent. In another study, the muscles of a group of marathoners and cross-country runners were spared completely with a daily dose of them.

Today’s lesson was brought to you by the letter P.  Protein packs a powerful punch of health! For a lifetime of muscular strength and overall wellbeing, seek a protein rich diet with BCAA’s.

Simplify Your Eating

Tired of counting the carbs, calories, points and following tedious diet plans? Who wouldn’t be? Diets eliminating an entire food group (such as carbohydrates) and not using the full spectrum of food groups are difficult to follow and make you feel denied of food. That likely leads to a slip. There is good news: you can simplify your eating (and your life) and get results.  No prolonged hunger, no need to follow a set menu plan or count anything.  Just follow my four simple rules.

1. Eat Real Food: There is an abundance of delicious real food out there to choose from. Think of things that are naturally grown: fruit, vegetables, eggs, meat, fish. You will automatically consume the right number of calories and nutrients for your optimal health. Get rid of those artificial boxes chock full of additives and preservatives. See all those artificial flavorings and words you’ve never seen before? Mother nature did not make that, scientists did in a lab! By eating real foods, you will be speeding up your metabolism, reduce cravings and feel full longer.  Real foods spoil. Look at the label and stay away from these big no-no’s:
  • Trans fats: If you see the words “hydrogenated” or “partially hydrogenated,” the product contains trans fats. It’s a fake food. Don’t buy it.
  • Artificial colors and flavors: Many foods experts believe that many of these artificial colors and flavors contribute to cancer and overall body aging.
  • Salt: Excessive salt consumption may raise blood pressure and contribute to stomach cancer. Read any label from any packaged food. Salt is one of the first ingredients.
  • Added sugar: Sweeteners from sugar cane and corn (called high fructose corn syrup) have found their way into nearly every packaged food you’ll find at the supermarket, even foods that you probably don’t think of as sweet. They not only add unnecessary calories, but also contribute to insulin and blood sugar problems.

Go for whole foods, especially vegetables (see Rule #2), first. Flour foods should be what you eat if you are still hungry after having vegetables and protein. Whenever you choose foods made from flour, make them as whole as possible (made from whole wheat, oats, or another whole grain).

Fruit is Mother Nature’s answer to a sweet tooth.

2. Fruits and Veggies First: These are nature’s powerhouse foods. Rich in nutrients and relatively low in calories. If at every meal and snack, you turn to these foods first, immediately you will be consuming the right amount of fiber, vitamins, minerals, nutrients- without counting a single thing! At every meal and snack, ask yourself, “How can I add more vegetables and legumes?” Add veggies and beans to omelets. Have a huge salad every day for lunch or dinner. Add them to soup. The more local your produce, the faster it goes from ground to plate, and the fewer nutrients it loses in transit.

3. Drink Real Beverages:   Wine, coffee, water. You’ll get a lot more satisfaction from chewing your calories than from drinking them. Switch to water. If you don’t like the taste of water, then try the following options: Squeeze lemon or lime into your water; Drink iced green, black, or herbal tea; Mix a very small amount (no more than 1 ounce) of 100 percent fruit juice into your water.

4. Limit Red Meat: Researchers have linked daily consumption (2 or more ounces) of
beef, lamb or pork with an increased risk of disease. Eat red meat no more than twice a
week. If you love red meat, designate one night a week as “red meat night” and follow
these tips:

Make sure any cured meat you purchase is “nitrate free” and red meat “hormone free.”

  • Eat only lean cuts of red meat. The leanest cuts are the round, loin, and sirloin for beef, the tenderloin for pork, and the leg, loin roast, and chops for lamb.
  • Cook red meat medium or medium rare to reduce levels of toxins that proliferate when foods are heated. Braising is even better. Avoid grilling, searing or broiling, as these cooking methods generate carcinogens in the meat.

That’s how you’ll eat for optimal health.  By choosing nutrient-rich foods, you can build a healthier life and start down a path of health and wellness. Small steps can help you create healthy habits that will benefit your health now and for the rest of your life.

 

Trans Fat Funk

Are you often mesmerized with that pint of chocolate ice cream, that makes you feel completely happy and excited for the moment? But then are you ready to trade in short-term pleasure for a long-term increased risk of depression?

Everyone looks and feels better with a smile.

Trans fat intake is one of the main causes of unwanted weight gain. Fast-food chains and ready-to-cook or preserved foods for meals contain trans fat, thus making people overweight and unhealthy. A habit of healthy eating must be applied and planned to avoid purchasing foods that contain trans fat, preparing meals should be well planned and checked for nutritious content and absence of trans fat, this could lead to a healthier and depression-free living.

New research suggests eating too much trans fat, long known to raise heart disease risk, can also boost your risk of depression. Depression is the illness that involves your body, mood, and thoughts, and greatly affects the way you eat, sleep, and feel towards yourself and others. It is well known that high trans fat intake is the risk factor for cardiovascular disease, and people with cardiovascular disease are often depressed.

A study put forth by the Universities of Navarra and Las Palmas de Gran Canaria in Spain have found that diets rich in trans-fats — like the kind found in most fast food meals — increase the risk of depression by 50 percent. Even in Europe, where trans-fat consumption is far lower than in the U.S., depression rates are considerably higher among trans-fat-consuming populations.

On the other hand, participants that consumed healthy oils like olive oil and fish oils had a “lower risk of suffering depression,” according to the study. Researchers say that lack of healthy oil consumption and excessive consumption of unhealthy oils continues to increase rates of both depression and cardiovascular disease around the world.

Eating Real When Dining Out

It’s not always easy having a healthy meal in the hectic lives we lead. Even on a dull day it’s easy to fall on the wayside and sneak in a poor dining choice (or several). We can stock our kitchens full of healthy options, but when we are in the outside world, temptation is all around. Here are some tips to make good choices when dining out.

Thinking Ahead

Are you able to get the menu ahead of time? Planning ahead with a full stomach and without the restaurants tempting smells will help put the focus on making smart choices. When you are able to look over the menu, try and hold yourself accountable for the following:

  • Look for your lean proteins, turkey; chicken; fish.
  • Substitute starches (rice, potatoes) for vegetables
  • Stay Away from the appetizers, free chips, breads.
  • Skip Dessert

    What you put on your plate is up to you.

Enjoy The Experience

Whether you are celebrating a special occasion or relishing in the company of good friends, enjoy this moment in your life. By taking the focus off food and on the experience, you will gain the memories of a wonderful meal and not any extra weight.  If having a glass of alcohol, have it with the meal, and not before. When was the last time you really sat down and enjoyed every morsel of food and conversation? Take this time for yourself. A fine night out does wonders.

Passing Pete’s Test

Did you nibble on a few breadsticks? Sneak a bite (or two) of cheesecake? Guess, what? It’s all mind games. If you tell yourself that you will not have any starch and sugar, you’ll end up eating only a reasonable amount of the stuff. If you tell yourself, however, that you are going to eat a reasonable amount, you’ll probably eat a lot of the stuff. It’s mental. In my three step eating out approach, the cheating is factored in.

So psyche yourself out of snarfing every delicious thing in sight. Realize that the experience of the meal is more important than the actual meal. Stick to the mindful food choices and treat yourself now and again to that tiny bite of mousse. After all, you are only human.

Don’t Fall Into Fitness Traps

A common frustration for those trying to get more fit or maintain their body is how to find the time. Or if you have the time, finding the motivation. We all have different personal motivators, and here are some tips to get you moving in the right direction. In fact, any physical activity will have you moving in the right direction of personal health and well-being.

Use Your Time Well

We have all experienced the days and weeks filling up with responsibilities and appointments. Don’t let these be an excuse. Utilizing the powerful 90 Second Fitness Solution will even free up time once-wasted at the gym needlessly doing cardio and repetition sets. Make sure to have easy strength training workouts prepared if you find you’re unable to get to the gym.

avocado

Nutrition packed Avocado

Make It Easy to Eat Healthy

Eating habits can fall by the wayside when you get busy. Always have some stock of essential staples such as: canned tuna, nuts, and seeds, whey protein for shakes, carrots, avocados, and other yummy vegetables you like. Having these on hand will enable you to have quick and healthy meals and snacks when you are pressed for time.

Celebrate Success and Seek Support

It’s always hardest at first, but once you reach your momentum…wow! Now you are really moving! Track your progress and celebrate your results. Even the smallest of milestones can have deeply rewarding incentives. And if you find yourself off-track, do not become your worst enemy and mentally berate yourself. You’re bound to get off track once in awhile. The important step is getting back on track. Someone that will hold you accountable for your workouts and eating habits can make all the difference in fitness success and reaching your goals.

So, get moving already. No better time than to start right now. Unless you started yesterday. Either way – good for you! You only have extra weight to lose. In the process you will gain happiness, body strength, self-confidence, fast-acting results and long lasting health.