Halloween Flashers

Happy Halloween!

Super Simple Fat Loss Tips From Prograde Nutrition

From Prograde Nutrition...

Fat loss isn't rocket science. I know we love to make our problems seem much bigger than they really are, but when you really look at them they're typically easy to solve. And that's often the case with fat loss.

To prove it to you here are five super simple fat loss tips you can easily follow:

1) Stop guzzling liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day...

2) I've written it a gazillion times and I will continue to - eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.

3) Eat more fruit. Aim for at least 5 servings a day.

4) Eat more veggies. Again, aim for at least 5 servings a day.

5) Stop eating so many processed foods. If it comes in a box from your grocery store it's most likely processed. The fresher the foods the better.

* Bonus tip*

You can make tips 3 and 4 a breeze by using a whole foods based multi. Prograde Nutrition's VGF 25+  for women or for men because they're made from 25 WHOLE veggies, greens and fruits.

Prograde is having a sale until the end of this week. Use the code SCARY13 to get 13% off your order.
.

How To Get The Best Results From Boot Camp (Or Any Exercise Program)

I recently wrote an email to my boot campers about getting the best results. This applied to anyone working out who wants to get the most bang for their buck so I'm passing the info along with a few modifications.

* You can out-train a bad diet. If fat loss is your goal, good nutrition and proper portion size are a must.

* If slimming down is your goal, don't focus on the scale. Go by inches and how your clothes feel. You can actually drop a clothing size or two and lose little or no weight. Isn't your real goal to be smaller? Then forget about the sale and focus on reducing inches and body fat.

* There are 168 hours in a week. Just doing boot camp (or any exercise) for 3 of those hours will not magically transform your body. If you want faster fat loss results, you need to be active most days of the week. Ideally, you would come to boot camp 3 days a week and 3 other days you would do some type of moderate activity for 30 minutes- walking, biking, dancing, playing with your kids/grandkids, hiking, bodyweight circuits, etc.

* Although I often ask if your weights are challenging enough, I also tell people when their weights are too heavy. Please remember that good form should always be your primary goal. Don't try to do more challenging exercises until you have mastered the easier versions. Performing an "easier" exercise or using lighter weights with good form is far more productive (and safer) than using sloppy form on a more advanced exercise or with heavier weights. If you can't do an exercise with proper form then it's not easy for you, which means it's challenging your body and that's all that matters.

* Celebrate your improvements. I realize the majority of boot campers (and most everyone) want to lose fat and that's important but don't minimize or ignore your progress in other areas. Have you doubled the time you can hold a plank? Increased your weights? Mastered exercises you could barely do when you started? Lowered your blood pressure or cholesterol? Can you now do household chores with ease that you used to struggle with? Take the stairs without getting winded?

You may not be seeing your outer body change as fast as you'd like but your fitness level and overall health are definitely improving. Give yourself a pat on the back for sticking with it and pushing yourself enough to achieve those results. Be grateful for the improvements you've made so far and you'll see more of them. Fat loss is important but it shouldn't be your only measure of success.

.

FREE Introductory Qigong Class Saturday, October 23, 2010

This beautiful and ancient series of slow gentle rhythmic movements and deep breathing is a powerful exercise for your body and mind.


* Strengthen your immune system
* Support a healthy weight
* Increase flexibility and balance
* Improve mental focus
* Experience peaceful emotions

Feel relaxed and energized as you learn eighteen movements, a combination of Qigong and Tai Chi, to assist your body's natural flow of energy.

Instructor: Jennifer Grant
BA Psychology
Certified Instructor of 18 Movement Qigong
Yoga Alliance Registered Yoga Teacher-2000
Life Coach

Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster, PA 17603

Plenty of free parking

To register or for more information, please contact Jennifer at jgranthealing@gmail.com

.

How To Stop Emotional Eating

Here's a totally free report from Steph Rice on how to stop emotional eating. You don't even have to supply your email address.

Check it out at StopEmotionalEating.com 

Healthy Vegan Recipes

If you are a vegan or just interested in expanding your healthy nutrition options, check out Real Healthy Recipes Blog.

The author shares the recipes she makes for her family using simple, real food ingredients. They contain no refined sugar, dairy or animal products. 

If You're Going To Do It, Do It Right

The vast majority of Body & Soul members and No Pink Dumbbells boot campers appreciate the fact that good exercise form is important. In fact, in most cases, they joined my gym or boot camp specifically because they wanted to do the exercises correctly and get the most benefit from them.

There are one or two, however, that revert to bad habits if I'm not right in front of them repeating, "push your hips back", "control the movement", "don't round your back", "keep your butt down", "abs tight", "knees soft", etc.

I must admit that it gets frustrating. Not only are they increasing their chance of injury, they're diminishing their results. Good for you that you're working out but if you're going to exercise, why not get the most out of your effort?

.

Saturday, October 9th Body & Soul Fitness presents A Day of Health, Relaxation & Renewal

In Celebration of Our 10^th Anniversary,

Body & Soul Fitness Studio presents…

Recharge Yourself- Body, Mind & Spirit 

A Day of Health, Relaxation & Renewal 

Saturday, October 9, 2010      9:00 AM - 2:00 PM

Align your physical and spiritual being through a variety of free classes and mini-presentations. Learn more about the mind-body connection and how to improve your mental, physical, emotional, and spiritual health.

Local experts will present information on Yoga, Discovering Your Purpose, Natural Health, Mandalas, Iridology, Qigong and more.

The day will close with a Drum and Percussion session.

Enjoy a free chair massage and a free mini-reflexology treatment along with these presentations...

  9:20 AM  “Discovering Your Purpose” – Anke Tracey

10:00 AM  Yoga For Peace of Mind – Susan Atkins, Ph.D. (class)

10:30 AM  “Iridology As A Diagnostic Tool” – Dr. Mary Gates

11:00 AM  “Fitness Beyond The Gym” – Connie Pierce & Cheryl Young

11:40 AM  Qigong for Longevity – Jennifer Grant (class)

12:40 PM  “Fun With Mandalas” – Deb Wolford

  1:20 PM  "Rhythm is the Soul of Life" - Lisa Fairman

All classes and workshops are approximately 30 minutes long.

For more details about all of the above free offerings along with short presenter bios, visit GetFitLancaster.com

¨  Plenty of free parking

¨  Facility tours

¨  Healthy snacks

¨  Door Prizes

¨  One day membership specials

Body & Soul Fitness Studio

  618 Columbia Avenue

  Lancaster

  (717) 509-7777

 (Look for the yellow building with blue awnings immediately after Porter’s Furniture. Turn right into the driveway.

Body & Soul’s entrance is at the end of the driveway.)