Fire Up Your Fitness volume 1, issue1

This weeks focus: 7

Day Detox to Spring Clean Your Diet

begin you day with water with lemon

front page Fire Up Your Fitness!

Healthy Weight Loss Guide volume 1

Manage Your Mindset To

Get The Summer Body You Want

This Week 1 Start Your New Diet

the Right Way! get slim, stay slim all summer long

2 Easy Strategies that

Help You Lose Weight

simple lifestyle tweaks to lose weight the right way

4 Reignite the flames of Your Exercise Routine

craft a kick butt plan exercise program

6 Your 7 Day Detoxifying Meal Plan the amazing benefits of drinking lemon water Boosts Your Immune System Balances pH Helps With Weight Loss Aids Digestion Acts as Gentle Natural Diuretic Clears Your Skin

8 Partner Up to

Pared Down stay motivated with an exercise buddy

WelcomeTo To Welcome Fire Up You Fire Up You Fitness!

Fitness!

When summertime rolls around, our thoughts turn to sunny days, warmer weather, and getting motivated to tone up and trim down our bodies.

Whether you need to recover from a winter of unhealthy eating habits, or you just want to shed a few unwanted pounds, there's always a healthy way to lose weight.

On the pages of this magazine is where you’ll find sensible weight-loss & fitness strategies to help you consistently make healthy diet and exercise choices to get your body back in shape for summer.

To lend a helping hand on your journey to get the sleek physique that you’re looking for, I’ve gathered scads of the latest expert-approved weight-loss and fitness intel, which I’m super excited to share with you.

So grab a cup of green tea and get comfy while you peruse this week’s issue.

Who knows ... you just might just find a few weight loss tips that will help you look great, feel fabulous and stay healthy all summer long!

Carolyn Terry Editor

Start Your New Diet The Right Way! When looking for safe and effective ways to get in shape and stay there, choose your weight loss program wisely.

Regardless of the meal plan you choose, the only proven way to lose weight and keep it off is by burning more calories than you consume in a single day. It really is that simple.

Experts in health and wellness agree that the safest and most effective way to lose excess weight is to maintain a balanced diet, exercise on a regular basis, and cut calories at a modest pace.

Diving into a diet that drastically alters your food intake will cause your weight to roller coaster up and down. This is extremely unhealthy! It causes stress on your internal organs and upsets important processes such as your metabolism and control of insulin.

Sharp changes in diet shock the system, both physically and mentally, and pose a significant challenge in maintaining your weight loss regimen.

In order to enable your body to perform at its peak while losing weight, reduce your daily calorie intake by no more than 500 to 1000 calories. This will prevent you from entering a starvation mode that forces your weight to plateau.

The best strategy is to adjust your food in moderation, exercise regularly, and get enough sleep so that you feel well rested. This way, you'll shed 1 to 2 pounds per week, which is considered a healthy loss of weight.

Caring for your body is crucial to living fully. Let the simple strategies above work for you. After all, only you have the power to take steps to improve your most cherished possessions: your body and health!

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Easy Strategies that Help You Lose Weight If you’re seeking a sure-fire weight loss method without all the rules and trappings of the latest fad diets, you'll relish this good news: Losing weight doesn't have to be complicated! It can be fun and easy if you do it the right way.

The main reason why people don't lose weight, even when they plan to, is because it feels overwhelming.

When you simplify the process, you're more likely to see success.

If you look at your weight loss in small steps, it becomes much more manageable and feels like something you can do.

Mindset is everything when it comes to losing weight, so don't assume that you aren't capable.

You can do anything you put your mind to, including losing those extra pounds.

Let’s take a moment to break down your weight loss goals.

Weight loss goals that are too large - like trying to lose 50 pounds - may stop you in your tracks.

They seem impossible, so you give up before you even start. You might not feel like you can lose 50 pounds, but can you lose one pound? What about two or five? Those sound like better numbers, and they aren't so frightening.

If you lose only one pound per week, you can achieve your 50pound weight loss goal in less than a year. At two pounds per week, that timeline would come down to only six months. Now that's a realistic time frame and a reasonable goal.

Another hurdle that stops people from losing weight is that they don't know how.

You can learn how to lose weight properly, though, and it'll help you feel oh-so-much better about yourself!

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More confidence is an attractive quality, no matter what weight you are, so the sooner you feel better about yourself, the sooner it'll start showing to the world.

Diet and exercise are still the keys to weight loss, but you shouldn't look at them as short-term, painful things that you must suffer through until you reach your goal.

That's not the way to lose weight and keep it off, so avoid that mindset.

Instead, make small changes that you can implement easily into your daily routines. Those changes will make a big difference over time. You can count on it!

Here are some easy strategies you can use to lose weight and start a new, healthier lifestyle: 1. Cut out just one snack or 'bad' food. You don't have to change your entire way of eating overnight. You can do it by changing one food, snack, or meal at a time.

2. Find a fun way to get some light exercise. You might not feel comfortable at the gym, but you can walk in place while you watch TV, pedal a stationary bicycle, or stroll around the block with a friend or family member.

3. Reward yourself with a treat as you reach each small goal, and plan for what you'll do as the new, thinner you.

As you lose weight, remember that your new eating patterns and exercise choices will become a way of life for you. This is a longterm solution that will be worth it as your waistline decreases and your health improves.

The thought of reaching your weight loss goals can seem daunting, but you can accomplish them without feeling deprived, stressed, or unhappy. There's no better time than the present to get started.

Then, one day soon, you'll realize how much more enjoyable life is with your healthy lifestyle.

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Reignite The Flames Of Your Exercise Routine Use these timely tips to motivate you to burn off the winter doldrums and to get back into your favorite pair of blue jeans.

Preparing Your Summer Exercise Program: If you haven't been active for a while, it’s a great idea to check with your doctor before beginning your journey to slim down and tone up.

This is especially important if you're over 50 or have serious health conditions. There are effective exercises for almost every fitness level so it's worth taking precautions to keep safe.

Set your goal. Establishing clear and realistic goals is an effective way to stay motivated. It will also give you a baseline for monitoring your progress. Who knows! You may want to simply drop excess pounds or work your way up to completing a marathon.

Go shoe shopping. Athletic shoes are one of the most important items in your exercise wardrobe. Buy shoes that are made for your chosen activity, whether it's golf or walking. Replace them as often as needed when they show wear and tear, which is usually every 4-6 months if you workout regularly.

Gather your workout gear. You can get a great workout without buying expensive equipment, but you may want to invest in some pieces that will let you exercise at home. You could get your own treadmill or buy an exercise ball. With free weights, you can do strength training at home even if your space is limited. When deciding which exercise gadgets you’d like to purchase, keep in mind the amount of space you have available for storage.

Designing Your Summer Exercise Program: A well-rounded workout routine includes a mixture of aerobic, strength and flexibility exercises. Give yourself a little time to warm up at the start of each session and to cool down afterwards.

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Start slow and work up gradually. Focus on the quality of your efforts. When you've mastered good form with some basic exercises, you can increase the length and intensity of your sessions. A sensible approach will help you to avoid injury and remain encouraged about your progress.

Find activities that work with your schedule. For optimum results, you'll need to work out about 30 minutes a day with adequate days off for rest and recovery. Structure workouts that fit into your schedule whether it's before or after work or a combination of brief sessions.

Sticking to Your Summer Exercise Program: Spice it up with variety. Keep your workouts interesting by varying your routine. You could alternate between Zumba and Pilates. Enjoy the convenience of your treadmill on workdays and go for a bike ride or a speed walk in the park when you have more time on weekend mornings.

Try something new! Rejuvenate your spirits by taking on a new challenge. Sign up for rock climbing classes or dance lessons.

Buy a new exercise video or browse through the selection at your local library. Netflix also has exercise videos on demand for you to watch instantly.

Reward yourself! Reward yourself with anything but fattening foods for sticking to your exercise regimen. Buy a new pair of jeans in a smaller size or sample an exotic fruit you've never tasted before.

Have fun! Exercise is a lot easier if you keep it fun and enjoyable.

Pick the activities that appeal to you. Give yourself reasonable time off when you need it.

Designing a summer exercise routine that works for you will help you look better and become more fit. Allow the renewal of the seasons to renew your fitness commitment. You can have fun while you improve your health and appearance.

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Enjoy Your 7 Day Detoxifying Meal Plan Say bye-bye to the juice cleanse trend, and hello to a healthy and satisfying detoxifying meal plan that will boost your energy, cleanse your body and help you lose a few unwanted pounds in just 7-days.

The change of season is the perfect time to try a cleanse! Instead of doing something drastic like a juice fast, simply “eat clean” for one week.

By cutting out processed foods and common sources of food allergies, you can detoxify your entire system and jump-start your health transformation.

The best way to do this is to completely avoid all dairy, soy, wheat, sugar, meat, alcohol, and processed foods (anything in a package with more than ONE ingredient). Trust me, by day six, you’ll feel AMAZING! Begin your 7-day detoxifying meal plan on the first day of the week. Be sure to follow this menu to the letter, drink lots of water and herbal tea, and you’ll enjoy a lighter body, clear head and more energy in just seven days.

Fire Up! Your Lemon Water

Add a new twist to the lemon with water remedy that flushes your

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system of impurities. Heat up this morning (or anytime) elixir a few degrees, by adding a dash of cayenne pepper and turmeric powder.

Among a plethora of health benefits they are fantastic digestive and detoxifying agents. If you really want to stoke things up a bit, throw in a ginger tea bag and consider yourself de-gunked.

Your Detoxifying Meal Plan AM ☼ Wake-Up

Rise and shine each morning to a cup of warm water with the juice of 1/4 lemon, which stimulates the liver and helps release digestive enzymes.

Fire up your metabolism each morning with a brisk 30-minute walk.

Breakfast

Have a cup of hot oatmeal/ fresh berries, 1/8 teaspoon of cinnamon and 1/2 Tbsp of olive oil. Drink a cup of premium green tea, if you wish.

Mid-morning Snack

Maintain your mental clarity with a crisp organic apple or pear and unsalted 10 raw almonds.

Lunch

Renew your day with a cup of beans (black beans, mung, chickpeas) cooked with garlic and onion, a small portion of brown rice or quinoa, plus 1-2 cups of mixed salad; loaded with unlimited colorful non-starchy veggies. Dressing: 1/4 of a lemon ,Tbsp of balsamic vinegar.

Reserve a few minutes of your afternoon to get your OM!! on.

Mid-afternoon Snack

Brightening up your mid-day with a rainbow of sliced peppers, fresh cut cucumbers, w/ 2tbsp hummus.

Dinner

Wind down for the evening with a light dinner that your body can easily digest. Have a small serving of steamed/baked fish, organic chicken or tofu ( season for taste, easy on the salt) with steamed/roasted green veggies that have been drizzle with olive oil, a sprinkle of sesame seeds, a small portion of brown rice.

PM ☾ Before Bed

Drink a cup of warm water with lemon. Lights out by 10 p.m. A good night’s sleep will make your days so less frantic!

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switch on your natural fat burning machine If you want to shed a few pounds or hold off the middle-age spread, there are easy ways to help your body burn fat.

Your daily activities can trigger your body to burn fat more effectively. adopt these simple lifestyle choices, and you can reduce your body fat and stay lean and healthy for life!

1). Consume fewer calories. Weight gain is usually caused by eating more calories than you burn. You'll save yourself a lot of money and frustration by accepting this simple truth. Your metabolism naturally slows down with age so over time you need to eat less and exercise more to avoid storing fat.

2). Eat frequently. Eating often also speeds up your metabolism. Replace the usual 3 big meals per day with 4 or 5 smaller meals and snacks. Enjoy whole grains, fruits and vegetables, and lean proteins. As an added benefit, you'll feel full much of the time so it's easier to resist junk food.

3). Vary your routine. Your body adapts to any familiar activity so you use up fewer calories over time. Cross training will stimulate your body's metabolism. Get off the treadmill and take a dance class from time to time.

4). Sleep in a cool room. Get a full night's sleep in a cool room. Your body processes calories more efficiently when it gets 6 to 8 hours of slumber. Studies show that room temperatures of about 60 to 65 degrees can help you fall asleep faster and burn more calories per hour.

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Stay Motivated With An Exercise Buddy Having an exercise buddy can make it easier to stick to your routine. A partner may be just what you need to stay motivated, have fun, and reach your fitness goals.

When selecting your exercise buddy look for a partner with similar goals.

You may need to look no further than your own family and friends to find the perfect match. The advantages are that you're already familiar with each other and enjoy each other's company.

If you want to lose a significant amount of weight, share the challenge with someone in a similar position. If you're somewhat competitive, you may feel more compatible with someone who shares your intensity.

Partner with a coworker or someone who lives close by. It's easier to stick to a regular routine if you don't have far to travel. Be realistic about how much time and expense you're willing to devote to commuting and pick a buddy within that range.

Once your’ve found the perfect partner, agree to a regular schedule. Sit down with your exercise buddy to arrange to meet at a time that you both can live with.

Take turns coordinating your activities. One nice thing about working out with another person is that you can share the responsibility for planning your exercise sessions.

Be sure to monitor your progress! Keep your goals in mind and track your progress according to your own targets.

You might want to weigh yourselves periodically to see how many pounds you've lost or keep journals showing how quickly your walking speed and distances improve.

Keep alert when exercising outdoors after dark. Many women may feel safer having someone along when they walk outside after dark. It's a good measure of extra protection but avoid becoming complacent. Stay vigilant about your surroundings at all times so you can watch out for each other.

You might want to get together with your exercise buddy for other activities. It can help you understand each other better, that way you'll know how to support each other anytime your energy levels start to wane. It can also help protect you from getting bored with the same old routines.

Make backup plans for when your buddy is unavailable. No matter how committed you are, family obligations and injuries will sometimes intervene. You can stick to your program if you have a contingency plan for those times when you're on your own. Try out an exercise video by yourself and you can share it the next time you get together.

An exercise buddy is a powerful strategy for making your workouts fun and productive. Keep each other motivated and you'll both get to enjoy some awesome results.

Put it all together* Losing weight doesn't have to be complicated! In fact, it can be fun and easy if you do it the right way.

Take a moment to break down your weight loss goals into measurable and achievable increments. Keep your goals firmly in mind. Track your progress according to your own targets.

As you lose weight, remember that your new eating patterns and exercise choices will become a way of life for you.

Caring for your body is crucial to living fully. Let the simple strategies that are highlighted throughout this week’s articles work for you. After all, only you have the power to take steps to improve your most cherished possessions: Your Body and Health!

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