What To Never Eat After Your Workout

For a free 39-page report from Prograde Nutrition, 
click here ==> What To Never Eat After Your Workout 

FREE Yoga Class at Body & Soul, Saturday, Nov. 6th

Saturday, November 6th at 10:00 AM

Hatha Yoga is deep breathing in syncopation with movement. Stretch and strengthen your body and relax your mind. This is a class of balanced effort and ease where modifications and supports are used. 

No experience necessary. This class is free and open to the public.

Instructor: Jennifer Grant, YA-RYT-200

To register, contact Jennifer at (717) 293-1442 or jgranthealing@gmail.com

Body & Soul Fitness Studio
618 Columbia Avenue

Lancaster, PA 17603

(717) 509-7777

Plenty of free parking

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.
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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.

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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

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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