7 Easy Ways to Cut 250 Calories

In a quest for weight loss, 250 calories doesn’t seem like a significant number, does it? Could this teeny number really help you drop pounds? Yes, it can. The truth is that dropping as little as 250 calories each day can result in almost 30 pounds shed over 12 short months.

Think of it this way: 1 pound is made up of 3,500 calories, which holds 250 a total of 14 times. When you cut 250 calories off the top of your daily caloric tally, the result will be a pound lost every 2 weeks. In other words, you will drop up to 2 pounds every month.

Are you still with me? I know that we live in a world filled with “no sweat” plans to “easily” drop 30 pounds in a month, and I’m talking about losing that much over 12 months—but hear me out.
While your emotions may be stirred by a compelling advertisement for expedited weight 1oss, the truth is that gradual weight loss has been proven to not only be healthier, it also is more likely to stay off.

You see, by gradually cutting 250 calories out of your daily tally, you are doing something very powerful and necessary towards the successful achievement of your goals. You are improving your lifestyle. And that is the key to fitness and weight loss success.

Incorporate one of these activities into your daily life, and enjoy healthy long-term weight 1oss:

• Drink plain coffee instead of a frappuccino

Flavored coffee drinks may be delicious, but did you know that they are bursting with calories? Whenever you find yourself in line at the coffee shop, stick with plain coffee or tea instead of sugar-filled “dessert drinks”.

• Pass on a doughnut or pastry

A single doughnut may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn’t you? The truth is that doughnuts and pastries, though a workplace favorite, are hidden goldmines of fat and calories. For each doughnut you refuse to eat consider the 250 calories falling off of your waistline, and smile to yourself.

• Jog for 30 minutes

Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. It’s true. Once you are halfway down the street you will realize that jogging is actually fun—add to that the fact that you are burning calories and you have yourself an all around good deal.

• Exchange 20 oz of regular soda for water

By now you know that soda pop is not good for you—so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. Yikes, talk about a set up for weight gain. Stick with water and kiss those extra calories goodbye.

• Swim laps for 30 minutes

If your response to my jogging suggestion was ‘I have bad joints’, then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.

• Eat an apple instead of a cookie

If you are like most people I know, then you probably get a hankering for something sweet after dinner. While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than baked goods.

• Clean house for 60 minutes

Don’t think that all calorie burning has to take place in a gym. Vacuuming, dusting, folding laundry and doing dishes—they all require a little elbow grease, which results in calories burned. The next time your house needs a polish, don’t grit your teeth—this means free calorie burning for you.

And if you really want to kick it up a notch and stoke those flames – hire a personal trainer who can take you from start to finish in less time then you think. Want to find the best personal trainer in town? Just send me an email =)

Discovered: The Fountain of Youth

What if I told you that the Fountain of Youth had been discovered and that you could reap the benefits of its life-extending, body-enhancing powers today? You would probably think I had either lost my mind or that I was about to pitch a new line of supplements to you! But it’s true, the Fountain of Youth exists, and I need you to read on, because these next few paragraphs will change the way you view your body forever:

Age creeps up on you in the form of lowered metabolism, easier weight gain and aching muscles and joints. In fact, at the age of 50 most people begin to lose 12% of their muscle strength and 6% of their muscle mass with each passing decade. It’s no wonder that for centuries people have been so intrigued with finding the Fountain of Youth!

But did you know the real culprit behind age-related ailments? Disuse That’s right—your body feels the effects of aging most when you don’t use it! Makes sense, doesn’t it? In youth we are generally active and vigorous, and as the years pass by we tend to be more cautious and less apt toward physical activity. This disuse takes quite a toll on our bodies.

Exercise is the Fountain of Youth.

Exercise is the only proven way to drastically combat aging and to regain your youthful body. In fact, most people are able to regain up to 1/3 of their muscle strength and mass after participating in an exercise program for just a couple of months. Many studies have also shown that seniors who exercise regularly live longer than those who don’t. Isn’t that amazing!
What if you aren’t 50 yet—maybe not even 40? Should you simply sit back and relax, since aging is so far off in your future? No! If you are younger than 50, I still have one piece of advice for you—exercise! By making exercise a part of your daily life you are in the position to arm yourself against ever feeling the full effect of aging on your body. What a powerful thing! And guess what? Exercise brings you a plethora of other benefits as well. And you thought that exercise was only useful for losing weight! Not only will exercise increase your strength and muscle mass, check out this list of the proven benefits of exercise:

• improved sleeping patterns
• improved blood profile
• increase in bone density
• increased life expectancy
• improved cardiovascular health
• decrease in life-threatening conditions, such as diabetes, insulin resistance and heart disease
• increased muscle strength
• decreased blood pressure
• improved psychological health
• increase in mobility and flexibility
  Wow! Did you know that exercise could do all of that for you? It has been proven that regular exercise will help keep you younger even as your age increases. And we are talking about both physical and metal youth.

So now that you know the secret power of exercise, what should you do to harness it? Participate in a regular exercise program and feel younger and more vibrant than ever! Making the decision to get into shape will be the best one you make in your life, and I encourage you to contact me to jump start your exercise program.

Summer Vacation Fitness Tips

Summer vacation is a wonderful time to get away from it all-a cruise, a camping trip or even an African safari-an opportunity to take yourself miles away from ordinary...
But did you know that the average person gains almost a pound a day while on vacation?
That's right! Lazy vacation days usually lead to one dreaded thing: extra pounds. From missed workouts to large restaurant meals, travel days often become high calorie days.
As you embark on your next vacation adventure keep the following tips in mind, and come home fitter than when you left!

TIP #1: Be ActiveIf your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active everyday. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off that rich dinner you just ate! Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.

TIP#2: Indulge with ControlEating out is a must while on vacation. Whether you're visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all-you are on vacation after all...right?-that isn't the best for your waist!
When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat. This gives you no choice but to eat a healthy portion. If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.

TIP#3: Snack HealthyHave you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it—it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking...rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants along the highway.
This summer cut unhealthy snacking off at the pass by brining along your own healthy options. Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat crackers are a good start. By filling up on these healthy snacks between meals you will end up eating less when presented with a less-than-healthy meal.

TIP #4: Avoid Fried FoodsWhile fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling.
While vacationing you will likely burn fewer calories each day than you would burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry-so you can see that consuming fried foods will drastically increase your caloric intake.
If I still haven’t convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are never fun…especially while on vacation!

TIP#5: Team up with a Pro-Yours Truly!Well, fitness is my specialty...and since you are serious about creating a healthy and fit physique-guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals-something that you will appreciate while on vacation and at home.