Happy New Year!

New Year's resolutions are becoming things we say, however, things that rarely come to full light. I challenge you this year to make a resolution that will last a lifetime. I have had the pleasure to work with people this last year that on January 1st, 2008 can scratch off their list "...to lose weight and exercise more!" That is something to be thankful for. They made a commitment in 2007 to change their lives and as partners on the journey we accomplished it! They lost weight, gained strength, improved their endurance, increased their flexibility and made nutritional changes that continue to improve their quality of their life and those they love.

Their amazing achievements are truly my motivation everyday. I have learned from their challenges that human beings are capable of anything as long as they have the intention and dedication to make change happen.

For 2008, my New Year's resolution is to work with everyone that has the desire to make personal changes in their fitness and well-being and to hold on to their dreams as they embark on their personal journey in their life!

To all my past and future clients...thank you for being amazing and my motivation every day! Happy New Year!

Maintaining Your Health for the Holidays

The average American gains 7 pounds from Thanksgiving to New Year's Day. That is approximately 24,500 extra calories! It is not the 3 official holiday meals that you consume that are doing the damage it is the snacking and lack of exercise which opens the door for those pounds to creep on. Here are some tips to live by so that you can enjoy the season and maintain your health!

1. Avoid the office sweets that seem to appear at every turn.

2. Maintain your normal cardiovascular routine and even challenge yourself to increase the intensity to minimize any nutritional slip ups.

3. Eat breakfast and snack on veggies and fruits before any big holiday dinners and parties. This will ensure that you are not starving once you arrive and can eat a sensible meal.

4. Do not take home leftovers. Even if Aunt Mary begs you!

5. Drink plenty of water and minimize your alcohol intake.

6. Avoid keeping tempting snacks filled with sugar in the house and don't sabotage others by giving them fat filled treats either.

7. Live by example and show others that the holidays are about sharing time with friends and family and living a healthy life!

No More Excuses...5 steps to action!

*Make time every day to dedicate energy towards your goals
*Tell yourself you are worth the time and schedule yourself in your daily agenda
*Set small goals weekly that are attainable, measurable and will get you one step closer to your "big" goal
*Reward yourself with a massage, shopping trip, manicure or anything that feeds your spirit...not your stomach
*Push yourself each workout to go beyond your limits in your mind


Just do it! Stop making excuses for yourself and start making a commitment to change!

Inspirational Viewpoint

Eating for Optimal Health

Fueling your body with the right food is critical for optimal energy and weight control. Although you may exercise daily, you may be shortchanging your health if good nutritional habits are not a part of your wellness journey. I have been athletic most of my life and therefore have not had to really watch my weight, but I have recently realized that my food choices are critical to not only managing and sustaining my physical capabilities, but my overall health, both physical and mental. At 49, I’m in the best overall shape ever, thanks to Teresa and her holistic approach, which includes strength training, core work, cardio, and suggestions for a balance diet.

So, if your goal is a healthy lifestyle, I encourage you to incorporate a healthy balanced diet that supports your physical fitness plan. It will make all the difference in the world.

Female Client, Age 49

Aiding Metabolism

Metabolism is the process by which we create and store energy. It slows as we age and we must be more creative if we are to burn calories and lose weight in our more advanced years.

Here are some important tips to aid in increasing your metabolism:

*Eat Breakfast
*Eat every 3 hours and never skip a meal
*Decrease stress
*Drink water with meals and stay well hydrated during the day
*Eat slowly
*Decrease sugar intake
*Exercise regularly and build lean muscle mass by lifting weights
*Get restful and regular sleep to aid the body in regenerating itself
*Choose foods that are high in fiber and nutrition and stay away from "empty calories"

Effects of Sugar on Weight Loss

Although there are no official recommendations for daily sugar intake, it is a component of your nutrition that should be monitored for many reasons. Sugar is found in foods like cookies, cakes, ice cream and other well known desserts. However, you should also be aware that sugar is found in most processed foods, non-fat foods and sauces like ketchup and salad dressing. Sugar intake causes a fast spike in insulin in the body and will eventually fall. It is this fall of insulin that triggers the body to feel like it is hungry again and makes you crave more to eat soon after eating. The high sugar levels are also telling your body that there is enough energy currently available and therefore, your body will begin to store what you eat as fat.

Sugar can be decreased in your daily intake by eliminating sodas, mixed alcoholic drinks, sugar added to coffee including creamers and other sauces.

You should attempt to replace "hidden" sugars with whole foods such as fruits that will also add fiber to your diet and assist in processing food and aid in fat digestion.

Even though you are monitoring what you eat, you need to know exactly what is going in your body and how your body utilizes these foods to either fuel your body or sabotage your progress. It is as simple as eating for fuel not for taste alone!

"I don't have any time to exercise..."

I meet people all the time that have the same or similar story...they don't have any time to exercise! Let's look at the phenomenon for a moment. In a 24 hour period there is at least 30 minutes to exercise. It does not mean you have to complete a marathon, swim from Alcatraz, or climb the tallest peak in the world. What it does mean is that you get moving and challenge your body for at least 30 minutes to get the blood flowing and the heart rate higher than it would be if you were just sitting there watching television. It is about a choice. The choice is that you can sit there and think about all the things you have to do and the things you are not doing or go grab some natural energy from exercise and actually engage in life and be part of the solution. You do have control of how your day is structured so the advice is to schedule your exercise like you do everything else you find just as important, and do it! If it means getting up an extra half an hour in the morning or walking for the first half hour of your lunch before you sit down to eat or putting on your exercise gear and heading to the gym after work, it is about choosing. Look at your calendar and write it in. Go ahead...right now...schedule time for yourself because you deserve it. This is your time to escape, listen to your favorite tune and zone out everyone else. These are your private moments to just reward your body and get energized. No one can interrupt you, email you or ask anything until you are finished. Before long...you will seek this time and actually look forward to the escape! I challenge you to find the time to exercise...because at the end of the road you won't be saying..."I wish I would have attended more meetings at work!"