7/15/2009Get Fit Newsletter

Happy 4th of July!

July kicks off the Vitality Fitness Green Initiative. We have decided to implement a number of environment saving policies to help try to get our carbon footprint a little smaller. 

The Green Initiative will have 3 phases, ranging from short-term, easy to initiate policies to more challenging and involved strategies.

Phase 1, Immediate: This will include the discontinued use of cups for water, recycling paper based office waste, changing the temperature settings on the A/C and decreasing the amount of lighting used during off hours.

Phase 2, Midterm: We are currently looking into such initiatives as installing generators on the exercise equipment to allow us to feed power back into the grid, using motion sensors in rooms to decrease light usage and installing a bike rack outside to promote an alternative method of transportation for trainers and clients alike.

Phase 3, Long-term: A LEEDS certification for the gym will go a long way to show that we are serious about going green.  Solar panel installation is also a long term green idea.

If you have any furthur ideas on how to make our gym a little smaller on the grid, please do not hesistate to let Ashley or I know about it next time you are working out.

I hope that these initiatives do not inconvenience anyone too much.  Thanks for your continued support.

Cheers. 

Q

3 Steps to Overcome Overeating

Let's face it, the extra pounds you're carrying around are due to overeating - plain and simple.

Why do you overeat? Here are a few likely reasons:

  1. Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that's what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
  2. Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking - these absentminded calories really add up.
  3. Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.
Here are 3 Steps To Overcome Overeating - read these, and apply them to your life.

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don't eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don't graze in the kitchen while cooking.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it's balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you'll lose the urge to overeat.

This means you shouldn't always eat carb-based meals, and you also shouldn't always eat high-fat meals. Make a mental checklist of the food groups that you've eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you'd later regret.

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied - you've just gotten so good at ignoring the signs that you barrel through your meal only to feel like you've been hit by a ton of bricks once all that food hits your stomach. It's time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you'll notice a point when each bite becomes less and less satisfying. That is your body's way of letting you know that you've had enough and that each continued bite is simply overkill (yes, even if you're only halfway through that plate of pasta).

By learning how to control your eating habits, you'll find weight loss to come simply and naturally.

Want to speed up your weight loss, make it permanent, and shape your body at the same time? I've got what it takes to get you there! No guess work, no fad diets, and no super long workouts.

Call or email today to learn more about my fitness and fat loss programs that will quickly change your life.
No More Clean Plates
You know that portions are now larger than ever. Do you really need to eat all of that food? Of course you don't. It is time to release yourself from the obligation to eat every morsel on your plate. Start by always leaving one or two bites. Soon you will find that you naturally stop eating when you're full – even if your plate isn't empty.
Rainbow Kebabs

 

These fresh fruit kebabs are simple to prepare and make a stunning display. It's perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren't set in stone – use any fruit that is fresh and colorful. Yield: 10 Servings

Here's what you need...

  • 10 wooden skewers
  • 10 strawberries
  • 10 bite-sized watermelon pieces
  • 10 bite-sized cantaloupe pieces
  • 10 bite-sized mango pieces
  • 10 bite-sized pineapple pieces
  • 10 bite-sized kiwi pieces
  • 10 blueberries
  • 10 blackberries
  1. Put the chunks of fruit on each skewer in a rainbow pattern - red, orange, yellow, green, blue and purple.
  2. Place skewers on a platter and serve.

Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.

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Ashley Hardwick
Vitality Fitness
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Email: vfitness@tampabay.rr.com
Phone: 813-258-6553
Web: www.vitality-fitness.com