Fire Up Your Fitness volume 1, issue 3

This weeks focus:

Make Small Changes

Fire U p Your Fitness!

Healthy Weight Loss Guide volume 1, issue 3

Incorporate Small Lifestyle Changes To

Get The Summer Body You Want

Meet the Editor!

This Week 3 Got Goals?

Write Them Down! achieve your self improvement goals

5 Make Small Changes To

Lose Weight small changes can pay off in big ways

on page

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Flatten Your Tummy in 3 Simple Steps get the flat stomach you've always wanted

meet the editor Hi! I’m Carolyn Terry.

Some of you are probably wondering who the heck I am, and why you should listen to me.

My answer to you is pretty simple: I deeply love helping people achieve their goals and dreams, and I have successfully pursued a life of health, fitness, and beauty that have energized me to write and coach about the benefits of self care.

"I like those things too," you might be saying. So, let me give you a little background on how I can assist you in your journey.

Since 1987, when I earned my license in esthetics and hand & foot care, I have worked not only to help people look good on the outside, but also to show them how inner beauty is just as important. My clients will tell you that in addition to facials, waxing, and product advice, I spend time talking to them about their overall health and beauty regimen.

11 Tone Up & Slim down For

Summer Summer! get the haute body that you’ve always wanted

13 Lose Weight by

Meditating make the ultimate mind-body connection

peruse last week’s issue of

Fire Up Your Fitness Magazine

You know what I've found out? That most of us don't set aside enough time in our hectic daily schedules to properly attend to the care and nourishment of our mind, body and spirit. And when we do... sometimes we actually feel guilty about it.

As a former exercise instructor, and throughout 26 years of experience I’ve learned that my skin looks radiant, I can maintain a healthy body weight, and focus on the things that add joy to my life, when I make time to eat well, exercise regularly, get plenty of sleep and practice prayer and meditation.

Every year at about this time, I direct my focus toward burning off a few of those pesky little pounds that some how manage to plant themselves on my hips and thighs every winter.

Whether you need to recover from a season of unhealthy eating habits, or you just want to shed a few unwanted pounds, I hope you'll join my summertime quest to tone and slim down.

Fire Up Your Fitness!

Visit The Event Page Daily for Exclusive Ideas, Tips & Ways to Lose Weight This Summer!

I have five expert-approved articles to share with you this week that will help you organize your time and get your mind set to safely lose weight and increase your level of fitness.

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

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

Carolyn Terry Editor

tone up! slim down!

Got Goals?

Write Them Down!

How often do you wish that you could achieve your self improvement goals and finally enjoy a more fulfilling life? By creating a self improvement worksheet you can write your plans down and turn them into reality. Here are some of the things you have to plan out in your worksheet for a super smooth sailing journey to reach your goals.

Get This! According to studies, only 1% of the population actually understands how to effectively set goals. This is the reason why so many New Year's resolutions are not followed. And this is also why people keep failing at the very same goal. The desire to improve yourself is genuine, but the process you go about while seeking this desire is faulty.

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Get up early.

alternatives than skipping breakfast.

To be able to accomplish this and still avoid losing any precious sleep, you can go to bed just a half hour earlier to get up a half hour earlier than you usually do.

An effective goal is written.

What’s this got to do with self improvement?

This is extremely helpful and essential because there will be times when your self improvement goals will make you uncomfortable and you may lose site of them. When this happens, you need to have them written down to keep yourself on track and accountable.

For different people the answer can vary slightly. To start with you need to fully awaken yourself and get rid of early morning sluggishness.

After you are completely alert step outside of your house and watch the sunrise.

Nothing like the view of a fresh morning to set you out on your self improvement destination.

This simple but immensely satisfying act can fire up your spirits and help with self improvement.

If you are unable to do this, take a brisk walk, jog or run depending upon what you prefer and what you are physically capable of.

Start your day with breakfast.

To start your day out on the right foot and stay in keeping with your self improvement plan this is practically a necessity. You need the energy this will provide you with to accomplish your daily tasks.

If you are overly pressed for time you might try cereal and low fat milk or even a few pieces of fresh fruit with a handful of nuts would do. Any of these are better

This is the primary purpose of your self improvement worksheet.

Posting your goals on the refrigerator, bulletin board, or in your planner ensures that you will be reminded of them on a daily basis.

Now that you’ve taken the time to write your precious goals down: Review

them on a regular basis.

You must review your self improvement goals in order to stay on track. You must review your self improvement goals in order to stay on track. ~ The positive results of achieving any goal are phenomenal! Our failure to achieve is not because we are incompetent but because we simply do not know the process of success. That’s why it’s mucho important for us to have an effective self improvement worksheet.

Follow what is written, be patient with yourself... and remember to always celebrate your success!

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Make Small Changes To Lose Weight If you've tried to lose weight and failed, you're probably thinking that it's a mighty difficult task to accomplish.

Do you feel like you've tried every diet out there and nothing works?

Don't give up! Small Changes Can = Big Results!

Achieving your weight loss goals might be easier than you think.

Read on to find out how you can apply a few lifestyle tweaks to

Realize Your Weight Loss Goals!

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As you've no doubt noticed, weight loss isn't a quick fix. You can't go on a twoweek diet, lose the weight, and then think that the weight will stay off for good.

Even if you're really good about following a diet at first... you'll more than likely gain the weight back.

Why? It’s because a two-week diet does nothing to alter your lifestyle. The best results come from changes that you incorporate into your daily life, and many of these changes aren't drastically different from what you do now.

You can even continue to enjoy the foods you love as long as you do so with a wise plan!

GOOD NEWS:

If you make a series of small changes, one at a time, you'll give yourself a chance to get used to them. It won't seem like such a shock to your system when you introduce the changes gradually. Sooner than you think, you'll lose the weight and gain the healthy body and lifestyle that you desire!

Here Are Some Weight Loss Tips To Implement Into Your New Lifestyle: 1. Use low fat milk. When you use low fat milk, you'll still get the nutritious benefits of milk, but without all the fat grams. Try substituting skim, 1%, or soy milk in your cereal, coffee, and cooking.

2. Cut out soda. Soda is a big offender when it comes to empty calories. The best thing you can do for your body is to replace the soda you're drinking with water. Water is critical to your good health. It also helps fill you up and has zero calories, no matter how much you drink!

If you're having trouble kicking the soda habit, try alternating soda and water each

time you go to get a drink. This will gradually get you used to less soda and increase your water intake.

3. Start walking. If a regular exercise routine is difficult for you, strive to walk more often. Walking doesn't feel so much like true exercise, but it is and you'll be rewarded for it.

☑ Park farther from the store so you have to walk a little distance.

☑ Take the stairs instead of the elevator. ☑ Go for an enjoyable walk with your neighbor. You can visit, catch up, and exercise all at the same time!

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4. Watch your portion sizes. Portion sizes just keep getting larger and larger.

You may not even realize that you're consuming a portion that's much too large for you. Look up what a healthy portion size really is for the meal you've chosen. You might be surprised at the results!

☑ Give yourself the correct amount of food

☑ Start your meals with a full glass of water.

☑ It's a good idea to plan ahead for

and then refrain from seconds.

5. Save desserts for special occasions or times when you deserve a nice treat.

Avoid eating them every day, or you'll be adding massive amounts of calories to your daily intake.

smaller plates.

occasional desserts and only buy them for those certain meals. That way, they aren't there tempting you the rest of the time.

☑ Half your plate should be vegetables, a

☑ Have plenty of healthy snacks available

quarter should be protein, and the other quarter should be carbohydrates.

to curb hunger or cravings in between meals.

☑ Combat oversized portions by using

You can easily turn these tips into healthy habits by incorporating them into your lifestyle one at a time. Get used to one tip before you add another one. Most of them involve only small changes. However, these small changes will enable you to achieve your weight loss goals!

Stay Healthy While You Lose Weight!

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Flatten Your Tummy in 3 Simple Steps You can have the lean, flat stomach you've always wanted! Make these nutrition, exercise, and posture tips part of your daily life and you'll blast away your belly fat

Eating for a Flat Stomach: 1. Maintain a healthy body weight. If you're already above your ideal weight, you'll need to burn more calories than you consume to lose those excess pounds. It's great to tone your stomach muscles, but they'll remain hidden until you shed any fat that covers them.

2. Get plenty of fiber. A diet high in fiber will help prevent bloating.

Whole wheat and other grains also help you feel fuller faster, and most vegetables are low in calories.

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Be Smart About Using “Weight Loss� Supplements.

You've probably seen advertisements for expensive fat loss supplements. Many of these products produce no significant effects or contain caffeine that can make you jittery. Weight Loss Supplement claims are not evaluated by the FDA, so be careful and let your physician know about any supplements you take.

3 Cut down on sodium. Many people eat twice as much sodium as health experts recommend. Too much salt can lead to high blood pressure as well as bloating. The biggest culprit is processed food, so read those nutrition labels and prepare your own dishes from fresh ingredients. Drinking plenty of water also helps to lower your sodium levels.

4. Eat smaller meals. If lavish dinners make your belly bulge, try switching to smaller and more frequent meals. Eat 5 to 6 times a day every 3-4 hours. You'll be less likely to get hungry and overindulge.

5. See your doctor. If you're losing weight but failing to see any change in your waistline, talk with your doctor.

There are tests that can detect if you have food allergies. You may need to avoid certain foods or take enzyme drops or tablets for lactose intolerance.

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to more sensible eating and regular exercise.

2. Do aerobics daily. Aerobic exercise is the best way to burn more calories. Take a daily walk or run. Go swimming or skating. Aim for about 30 minutes of activity a day.

Supplement that with lifestyle changes like using the stairs instead of the elevator.

3. Strengthen your upper body muscles. Building strong muscles in your shoulders, chest, and back will improve your posture and keep your abdomen from sticking out. Do some weight training or Pilates a few times each week.

Exercising for a Tighter Tummy:

4. Tone your stomach muscles. Spot exercises are effective in combination with aerobics and strength training.

Crunches and leg lifts tighten and tone your stomach muscles.

1. Understand the myth of spot reduction. Your body gains weight all over and loses it the same way. Forget about the miracle gadgets advertised on television that promise instant results.

Save your money and devote your energy

Have fun! Make your exercise routine enjoyable so you'll want to stick with it.

Design a variety of activities. Reward yourself when you make progress towards a slimmer waistline.

eftw

ssentials for total wellness look great. feel fabulous. stay healthy.

GO TO

eftwonline.com For more articles, videos and audio posts that feature

beauty, inner balance, wellness!

Improve Your Posture: for an instant tummy tuck.

1. Hold your tummy in. Imagine that you're pressing your navel back against your spine. Even if it feels a little awkward at first, it will quickly become a habit with regular practice. The results are fast. Your abdomen will look flatter. You'll breathe more deeply and feel more energetic. Even your clothes will look better.

2. Pull your shoulders back. Letting your shoulders drop back and relax helps to raise your chest up. This way, all of your core muscles support your weight instead of making just your abdomen carry the load.

3. Keep your body in alignment. Whether sitting or standing, try to position your ears, shoulders and hips in one vertical line. Balance your weight evenly over the balls and heels of your feet while walking or standing. Switch positions occasionally when sitting or standing for a long time.

A flat stomach can work wonders on your health and appearance. Eat right, exercise, and stand up straight. You'll love your new look.

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Tone Up & Slim down For Summer Summer!

The warm, long days of summer are a source of encouragement to get outdoors and make changes that can lead to a healthier you!

If you're fired up about pushing your body to a new level of physical fitness, but you're unsure where to begin, take advantage of the summertime to sculpt the body you've been wanting.

Here are five fun and exciting ways to get in shape this summer: 1. Develop a DIY morning or evening routine. If you're just getting started with a personal fitness plan this summer, keep it simple. Try a set of push-ups and a set of situps every morning. ✦ Begin with small steps that are easy to fit into your busy morning or evening. That way, you're more likely to stick with the program until you see the results you deserve. ✦ If the warm weather and beautiful sunshine are calling your name, start small and plan ahead. A short, slow jog first thing in the morning will begin your day with a sense of accomplishment. ✦ As you become more comfortable and the workout becomes a habit, you can challenge yourself by adding repetitions, time, or distance to the simple plan you've created.

2. Maintain a healthy diet. A healthy eating plan is essential to your success. The heat of summer and the additional stress on your body from your commitment to exercise requires the proper fuel. Most importantly, drink plenty of water. ✦ If you begin to think of the food you're putting into your mouth as fuel for the fit body you deserve, you'll start making better choices that support your new lifestyle.

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3. Join a gym. Allow the beautiful weather to motivate you to change, but consider a gym membership as a tool to support you in that change. The sunshine may beckon you outdoors, but the heat may stop your momentum dead in its tracks. An air-conditioned gym with stateof-the-art exercise equipment may be just what you need. ✦ Whether you want to build muscle or simply tone up and shed a few pounds, a gym membership allows you to design a workout program that works best for you. ✦ If you go with friends, you can all provide moral support and keep each other on track. With others involved, you're more likely to avoid procrastination and keep working out. ✦ You can have a successful exercise program without a gym membership. But the gym is one tool in your arsenal. When the weather is too hot or it's raining outside, you'll still be able to get a quality workout and feel the sense of accomplishment that comes with every step forward.

4. Pick up an old sport. Did you play basketball or baseball in high school?

Summer recreational leagues offer opportunities for you to get in shape while rekindling that competitive fire you had in your youth.

opportunities for you to get in shape while rekindling that competitive fire you had in your youth. ✦ Even if you didn’t play sports, you can begin this summer. You may find that you're better at it than you thought you would be. Sports are a great way to get excited about getting in shape, and summer leagues may be the ticket to getting you off of the couch and into the game.

3. Go for a bike ride. A bicycle ride through the scenic parts of your town is a fun way to get in shape. Enjoy the natural beauty of your surroundings, the warm sunshine, and a terrific cardiovascular workout. ✦ Riding a bike can be as strenuous or as leisurely as you like. Some days, you may want to push yourself with a fast pace.

Other days, you may feel tired and in need of rejuvenation. With a bike ride, you can still get a good workout and recharge your batteries at the same time.

By following these simple steps this summer, you'll be well on your way to beco m in g m o re f i t. Yo u'l l c re ate momentum and establish a lifestyle of active fitness that is sure to lead to the fit body you crave!

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Lose Weight by Meditating If you're experiencing difficulty losing weight, meditation can be an effective complement to diet and exercise. As appreciation grows for the mind-body connection, more dieters are discovering the benefits of mindfulness.

Learn here how meditation can help you manage your weight along with some simple practices for getting started.

How Meditation Helps With Weight Loss 1. Relieve anxiety. Emotional eating can be a big obstacle for many dieters.

Meditation and other techniques that relieve stress will help you feel more peaceful. Over time, you'll find more constructive methods for managing your emotions.

2. Improve your self-esteem. Sticking to your diet is easier when you feel good about yourself. Training your mind to become less judgmental may make you thinner and happier. When you cherish yourself, you'll often get better results with less effort.

3. Strengthen your motivation. To keep weight off, it's important to sustain your motivation over the long haul. Building a strong mental foundation for your diet will make it easier to resist temptation even when there's another birthday cake being passed around the office.

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Develop a healthy relationship with food. If you're trying to change the way you eat, you may feel like food is an enemy.

Analyzing your attitudes about food will help you adopt a healthier view about the importance of nutrition.

Meditation Practices for Dieters 1. Use meditation in addition to diet and exercise. Meditation is a great supplement to good nutrition and regular exercise. Make all three part of your regular routine.

2. Eat mindfully. Self-monitoring is one of the most effective tactics for weight loss.

The mindfulness you develop during your seated meditations can carry over throughout the day to keep you from eating on the run or while watching TV. Learn to savor every bite instead.

3. Listen to your body. Some dieters grow disconnected and fail to recognize when they're full. By paying attention to your body, you'll become more sensitive to its cues and learn to stop eating when you've had enough.

4. Engage in positive self-talk. Use your meditation sessions to focus on your good qualities and on the positive efforts you're making. You'll enjoy life more even while you're cutting back on calories.

5. Set goals. Meditation sessions can also be an opportunity to develop incremental goals and to evaluate your progress. Think about what you want to accomplish each day and praise yourself for your efforts.

6. Analyze setbacks. You're bound to encounter some backsliding from time to time. If you identify the triggers that pull you off course, you can make plans for how to deal with them.

For example, if you know that you have a tendency to gain weight during the holidays, visualize yourself celebrating by going to holiday show or doing crafts with your kids rather than eating. âœŚ

7. Get spiritual and social support. If meditation is part of your spiritual practice, you may want to read some faith-based diet books or try starting a program at your place of worship.

Regardless of your spiritual traditions, you can look for meditation classes in your community at libraries or yoga studios, where you can build a network of support. âœŚ

Training your mind can help you develop healthier eating habits that will enable you to lose weight safely and keep it off.

Eat a balanced diet, exercise regularly, and put the power of meditation to work for you.

Put it all together* Write your plans down and turn them into reality!

Our failure to achieve is not because we are incompetent but because we simply do not know the process of success.

The best results come from changes that you incorporate into your daily life, and many of these changes aren't drastically different from what you do now.

Get used to one tip before you add another one. Most of them involve only small changes. However, these small changes will enable you to achieve your weight loss goals!

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