It’s about that time of year when most people are sliding or have already slid back on their new year resolutions.
Here is some information that will help you keep a resolution, or make a lasting change anytime you are ready.
Do you make a new year’s resolution every year? Is it the same every year?
Did you know that Fitness, weight loss, better health are at the top two or three for most people every year.
Why is that?
You know that your life is more fulfilling when you feel good about yourself, have more energy, are looking great, and all that equals feeling great.
Every year most people fall away from their resolution by February or March, and that’s a long time for most people.
So it’s not the New Year anymore but that doesn’t matter. Let’s regroup and get started today.
Ask yourself...How do I make this a life change rather than a flash in the pan, one day declaration?
Here is how to keep your fitness resolution…
1) Set attainable goals
Write them down and put an attainable timeframe on your goals. I.e., 5 pounds down by the end of the month, workout 3 times every week (put it on your calendar), eliminate sugar from my diet this week-log your diet, be prepared for a Half marathon in June etc.
Big pipe dream goals are a set up for failure so be reasonable and be sure you can get it done.
2) Keep yourself accountable
Most resolutions fail because they are a “one time” declaration on New Year’s Eve on a whim.
If you are serious, pick someone in your life that will help you stay accountable to your goal daily, monthly, and yearly.
Share the details and be sure they are ready to help you achieve. (You can always send it to me; I will keep you on track)
3) Commit your goal openly to yourself and your family
Share your goals for the year with your family and friends. The more you talk about it, the more you will feel a sense of commitment to your goals and the more people will ask you about how you are doing.
4) Stay strong
Lets not sugar coat this, changes to lifestyle are tough. It takes determination, focus and support from friends and family.
Focus on the people that support and encourage you. Keep in mind there will be the negative people but you can defeat them with your success.
It doesn’t matter what day the calendar says today. Now is always a good time to begin a lasting change.
I believe in you.
Please use me as your resource to help you achieve your goals for 2012.
Coach Greg
www.lefeverwellness.com
www.primaljusticetraining.com
Sunday, April 1, 2012
Monday, February 27, 2012
Fitness and Cancer- Help Yourself Fight The Disease
This blog post is courtesy of David Haas
Mesothelioma Cancer Alliance Guest Blogger
http://about.me/haasblaag
Fitness and Cancer- Help Yourself Fight The Disease
Health and wellness experts say that exercise is an important part of a healthy lifestyle, and reduces the risk of certain kinds of cancers. More than that, a recent bulletin from the National Cancer Institute points out that regular exercise has many benefits for newly diagnosed cancer patients, those going through treatments and survivors of the disease.
Many types of exercise offer benefits to those dealing with cancer. Gentle, stress-relieving practices such as yoga and qigong can help cancer sufferers deal with the impact of a diagnosis and treatment, while more rigorous types of exercise can help survivors get back in shape and remain healthy after completing treatments.
The proven benefits of regular exercise have special relevance to cancer patients. Cancer patients who work out feel more empowered and confident in their body’s ability to fight the disease. A regular fitness routine improves heart and cardiovascular functioning, oxygenates the body and promotes flexibility and strength. Additional benefits of exercise include relaxation and healthful sleep.
For those just diagnosed with cancer, exercise and healthy eating can relieve the stress associated with dealing with a diagnosis and treatment, support the body’s immune response, and improve circulation, and muscle tone. Exercise can also help a cancer sufferer’s self-esteem and restore a positive body image. Some cancers alter the body’s composition, causing either wasting and loss of muscle, or weight gain, so exercise also helps to maintain a healthy weight.
Exercise can improve the functioning of organs affected by cancer. For example, those suffering from mesothelioma, a form of lung cancer usually caused by asbestos exposure, may breathe more easily thanks to a gentle exercise program. Also, for those undergoing treatments, exercise can also increase flexibility in muscles and joints made stiff and painful from chemotherapy, and help relieve discomfort from side effects, such as constipation, nausea and loss of appetite.
However, exercising during cancer treatments and even in the years following successful treatment involves cautions. Some cancer treatments, such as androgen deprivation therapy for prostate cancer, cause an increased risk of bone fracture. Breast cancer surgery can have an impact on shoulder muscles. It’s important to work with a fitness professional to create an exercise program that accommodates these special considerations.
Although cancer patients must heed their physician’s recommendation about exercising during treatment, the National Cancer Institute also notes that exercise at comfortable levels can help at even later stages of the disease. Exercise can even be done in bed or in a wheelchair, and the workout can be adjusted to fit an individual’s needs at different stages of illness. For individuals dealing with cancer, regular exercise offers support every step of the way.
As always, consult with your Dr. before beginning any fitness or exercise program.
Article contributed by David Haas
Mesothelioma Cancer Alliance Guest Blogger
http://about.me/haasblaag
Mesothelioma Cancer Alliance Guest Blogger
http://about.me/haasblaag
Fitness and Cancer- Help Yourself Fight The Disease
Health and wellness experts say that exercise is an important part of a healthy lifestyle, and reduces the risk of certain kinds of cancers. More than that, a recent bulletin from the National Cancer Institute points out that regular exercise has many benefits for newly diagnosed cancer patients, those going through treatments and survivors of the disease.
Many types of exercise offer benefits to those dealing with cancer. Gentle, stress-relieving practices such as yoga and qigong can help cancer sufferers deal with the impact of a diagnosis and treatment, while more rigorous types of exercise can help survivors get back in shape and remain healthy after completing treatments.
The proven benefits of regular exercise have special relevance to cancer patients. Cancer patients who work out feel more empowered and confident in their body’s ability to fight the disease. A regular fitness routine improves heart and cardiovascular functioning, oxygenates the body and promotes flexibility and strength. Additional benefits of exercise include relaxation and healthful sleep.
For those just diagnosed with cancer, exercise and healthy eating can relieve the stress associated with dealing with a diagnosis and treatment, support the body’s immune response, and improve circulation, and muscle tone. Exercise can also help a cancer sufferer’s self-esteem and restore a positive body image. Some cancers alter the body’s composition, causing either wasting and loss of muscle, or weight gain, so exercise also helps to maintain a healthy weight.
Exercise can improve the functioning of organs affected by cancer. For example, those suffering from mesothelioma, a form of lung cancer usually caused by asbestos exposure, may breathe more easily thanks to a gentle exercise program. Also, for those undergoing treatments, exercise can also increase flexibility in muscles and joints made stiff and painful from chemotherapy, and help relieve discomfort from side effects, such as constipation, nausea and loss of appetite.
However, exercising during cancer treatments and even in the years following successful treatment involves cautions. Some cancer treatments, such as androgen deprivation therapy for prostate cancer, cause an increased risk of bone fracture. Breast cancer surgery can have an impact on shoulder muscles. It’s important to work with a fitness professional to create an exercise program that accommodates these special considerations.
Although cancer patients must heed their physician’s recommendation about exercising during treatment, the National Cancer Institute also notes that exercise at comfortable levels can help at even later stages of the disease. Exercise can even be done in bed or in a wheelchair, and the workout can be adjusted to fit an individual’s needs at different stages of illness. For individuals dealing with cancer, regular exercise offers support every step of the way.
As always, consult with your Dr. before beginning any fitness or exercise program.
Article contributed by David Haas
Mesothelioma Cancer Alliance Guest Blogger
http://about.me/haasblaag
Sunday, January 29, 2012
The Repeat Winner of Fattest day of the Year
Happy Super Bowl weekend everyone
You may have heard……Super bowl has achieved the not so honorable top spot as Americas #1 most fat filled gluttonous day on the calendar.
Even more than thanksgiving you ask?
Yes!
Thanksgiving, although highly caloric if not well planned, at least has the opportunity of some healthy food choices; roasted turkey, green beans, sweet potatoes, corn…
Not so much the Super Bowl which seems to have become a fiesta of all things fried and highly caloric; fried wings, French fries, potato skins, chips, dips, shrimp stuffed with cheese and wrapped with bacon (ouch a fat and cholesterol bomb) – you get the point.
Add to the fine FAT cuisine some (sometimes too much) alcohol and you have yourself a 5000+ calorie day. YIKES!!!
You work too hard to ruin your progress in one day
How can you enjoy a great party and keep on track with your eating and fitness plan and not feel left out?
Here are a few tips:
1) Bake or grill instead of fry - Simply that. Think of all the Bake opportunities, the wings and potatoes, meats etc that you can cook in other ways than frying.
2) Eat before the party – Have something healthy before you go to the party. A turkey sandwich, chicken salad etc. Get to the party full instead of hungry. Show up hungry and you are much more likely to overeat all the chips and fatty snack foods, even before a half time main dish.
3) Find the bright foods – look for the veggie and fruit tray. There has to be one at the party, stay close to it and go to it to help curb the munchies. Just to be sure, take one yourself so you know you will have a healthy alternative.
4) Workout before the game – Get your metabolism burning before you party and you will at least be burning more calories – Check out this quick but effective two exercise workout – only a few minutes to light your furnace.
http://www.youtube.com/watch?v=XwYCbzp4rp8
Enjoy your day, your family and friends. Drive safe.
You may have heard……Super bowl has achieved the not so honorable top spot as Americas #1 most fat filled gluttonous day on the calendar.
Even more than thanksgiving you ask?
Yes!
Thanksgiving, although highly caloric if not well planned, at least has the opportunity of some healthy food choices; roasted turkey, green beans, sweet potatoes, corn…
Not so much the Super Bowl which seems to have become a fiesta of all things fried and highly caloric; fried wings, French fries, potato skins, chips, dips, shrimp stuffed with cheese and wrapped with bacon (ouch a fat and cholesterol bomb) – you get the point.
Add to the fine FAT cuisine some (sometimes too much) alcohol and you have yourself a 5000+ calorie day. YIKES!!!
You work too hard to ruin your progress in one day
How can you enjoy a great party and keep on track with your eating and fitness plan and not feel left out?
Here are a few tips:
1) Bake or grill instead of fry - Simply that. Think of all the Bake opportunities, the wings and potatoes, meats etc that you can cook in other ways than frying.
2) Eat before the party – Have something healthy before you go to the party. A turkey sandwich, chicken salad etc. Get to the party full instead of hungry. Show up hungry and you are much more likely to overeat all the chips and fatty snack foods, even before a half time main dish.
3) Find the bright foods – look for the veggie and fruit tray. There has to be one at the party, stay close to it and go to it to help curb the munchies. Just to be sure, take one yourself so you know you will have a healthy alternative.
4) Workout before the game – Get your metabolism burning before you party and you will at least be burning more calories – Check out this quick but effective two exercise workout – only a few minutes to light your furnace.
http://www.youtube.com/watch?v=XwYCbzp4rp8
Enjoy your day, your family and friends. Drive safe.
Sunday, January 8, 2012
Super easy and delicious Turkey Chili
Attached (just in time for football party season) is an excellent Turkey chili recipe.
This chili is loaded with turkey (or beef) and beans for zinc and B vitamins, tomatoes and green peppers for vitamin C, and butternut squash for beta-carotene.
Turkey / beef and Butternut Squash Chili
1 lb extra lean ground beef or Turkey breast
1 green bell pepper, chopped
1 medium onion, chopped
2 garlic cloves, minced
1 14 1/2 oz cans canned Mexican style stewed tomatoes
1 16 oz can chili beans
1/2 small butternut squash, peeled and cubed, about 1 1/2 cups
1 cup low sodium beef broth
1 1/2 tsp ground cumin
1 1/2 tsp chili powder
1 cup frozen corn kernels
Cooking:
Cook beef, bell pepper, onion and garlic over medium high heat until the meat crumbles and is no longer pink. Drain well and return to pan.
Stir in tomatoes, chili beans, squash, beef broth, cumin and chili powder and bring to a boil. Cover, reduce heat to medium low and simmer, stirring occasionally, 15 minutes.
Stir in corn and cook uncovered 15 minutes or until squash is tender and chili is thickened.
Nutritional Information
Calories: 234 (22% from fat)
Fat: 6g (sat 2.3g,mono 2.3g,poly 0.4g)
Protein: 17g
Carbohydrate: 30g
Fiber: 6.8g
Cholesterol: 21mg
Iron: 2.9mg
Sodium: 642mg
Calcium: 65mg
Bon Apetite!!!
Boot Camper review:
I have made this chili several times and it’s great. I don’t cook too well but I can manage this one.
If you don’t want to play around with peeling and cutting up the squash, Trader Joe’s has butternut squash already cut up in a bag ready to cook and it really gives the chili a great flavor.
You can also use cut up frozen onions and bell peppers to save more time. For any of you on Weight Watchers, it is only three points and you get 8 one cup servings.
I freeze it in serving sizes and just microwave for lunch or dinner. Add some low fat grated cheese and some whole wheat crackers and your tummy will be happy without guilt
-C.Delgado, Anaheim
This chili is loaded with turkey (or beef) and beans for zinc and B vitamins, tomatoes and green peppers for vitamin C, and butternut squash for beta-carotene.
Turkey / beef and Butternut Squash Chili
1 lb extra lean ground beef or Turkey breast
1 green bell pepper, chopped
1 medium onion, chopped
2 garlic cloves, minced
1 14 1/2 oz cans canned Mexican style stewed tomatoes
1 16 oz can chili beans
1/2 small butternut squash, peeled and cubed, about 1 1/2 cups
1 cup low sodium beef broth
1 1/2 tsp ground cumin
1 1/2 tsp chili powder
1 cup frozen corn kernels
Cooking:
Cook beef, bell pepper, onion and garlic over medium high heat until the meat crumbles and is no longer pink. Drain well and return to pan.
Stir in tomatoes, chili beans, squash, beef broth, cumin and chili powder and bring to a boil. Cover, reduce heat to medium low and simmer, stirring occasionally, 15 minutes.
Stir in corn and cook uncovered 15 minutes or until squash is tender and chili is thickened.
Nutritional Information
Calories: 234 (22% from fat)
Fat: 6g (sat 2.3g,mono 2.3g,poly 0.4g)
Protein: 17g
Carbohydrate: 30g
Fiber: 6.8g
Cholesterol: 21mg
Iron: 2.9mg
Sodium: 642mg
Calcium: 65mg
Bon Apetite!!!
Boot Camper review:
I have made this chili several times and it’s great. I don’t cook too well but I can manage this one.
If you don’t want to play around with peeling and cutting up the squash, Trader Joe’s has butternut squash already cut up in a bag ready to cook and it really gives the chili a great flavor.
You can also use cut up frozen onions and bell peppers to save more time. For any of you on Weight Watchers, it is only three points and you get 8 one cup servings.
I freeze it in serving sizes and just microwave for lunch or dinner. Add some low fat grated cheese and some whole wheat crackers and your tummy will be happy without guilt
-C.Delgado, Anaheim
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