What Fit People Do To Stay Fit!

I’m sure you will agree that attaining your ideal weight and staying at that weight must be a Lifestyle change not a 3, 6 or 12 month diet program! So what does a healthy lifestyle look like? Someone who lives a healthy lifestyle generally does the following:

1) Chuck the junk - Fit people don’t buy junk, even for family members. In fact, if you want to be a role model for the kids, not having junk in the house is a great start.

2) Prioritize - Put your exercise time in your PDA or calendar. Fit people treat exercise like all other priorities like doctor appointments, business meetings and such. Do the same, and you will not skim out on your workout.

3) STOP when you’re FULL - Learn to read your body and understand when you are biologically hunger and full. If you don’t eat fast and be sure to drinks lots of water throughout the day, this should not be a problem.

4) Challenge yourself - Don’t go on autopilot when you’re at the Gym! Challenge yourself, team up with someone with the same or similar strength and push each other to news levels.

5) Focus on food - Focus on eating when it’s time to eat and don’t “munch” when you are watching your favourite TV show. Mindless eating often ends in overeating.

6) Water, water, water! - Drink lots of water. Water should be your beverage of choice. Many drinks, including juices, offer no more than empty calories. In fact, it’s the fastest way of consuming excess calories.

7) Support is a must - If you have a workout buddy and a supportive family unit, you have a fitting chance of making your exercise a lifestyle choice. If you have a personal trainer and other professional assistance, you’re even further ahead.

Bottom line is it MUST be a lifestyle not a fad. Make the changes, do them one at a time if needed. Master one then move on and it doesn’t need to be in the order mentioned above. There might even be more things you decide you need to change in order to live a healthy lifestyle.

Once you’ve made all the necessary changes, you’ll find that it is not as hard as you thought it would be.

If you don’t have adequate support or are just looking to supplement your support system, call us and we can help you.

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Common Challenges that Interfere with Successful Weight Loss

Are you one of those people who have made the necessary lifestyle changes to attain and maintain a healthy weight but it doesn’t seem to help? Sometimes eating well and exercising is just not enough!

Don’t worry, that doesn’t mean it is hopeless. In fact, there is usually something else going on in your body which needs to be addressed in order to move forward in your effort to release your excess weight.

Here is a short list of some potential issues:

Hormonal imbalances

Sluggish bowels

Abundance of adipose tissue

Cholesterol medication

Congested liver

Sluggish thyroid

Kidney issues

Candida

The good news is that there are natural solutions to resolving all the above issues. That is where we can assist you, in partnership with you and your doctor.

Once the above issues are under control, you will find your lifestyle changes are making a difference.

Before you know it, you are at your goal/ideal weight. Congratulations!

I’d like to close with the following quote which I hope will inspire you to get to your healthy weight!:

"The starting point of all achievement is desire. Keep this constantly in mind. Weak desires bring weak results, just as a small fire makes a small amount of heat." Napoleon Hill, 1883-1970, Author

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Weight Loss Success Story!

Did you put on a few pounds during the Canadian Thanksgiving long weekend? Well, don’t feel badly, many people are in the same boat as you! That’s why I wanted to share a success storey with all of you this week.

Nancy, started on the program that I represent, administer and provide support for with the hope of becoming a size 6 and now says that she’s so happy to have the program. With the necessary support and education, she has made the lifestyle changes necessary to maintain a healthy weight.

Here is Nancy’s story: “ I’m SO happy!” is the first thing I said to my friend. I couldn’t believe the weight was coming off this easily and steadily without my being hungry or feeling deprived. I had tried to lose weight before, and found it was a real struggle. My job kept reminding me of my weight - I represent a clothing line and my samples are mostly size 6 and size 8 – I couldn’t fit into my own samples. It was getting depressing.

Thanks to the Cinch Inch Loss Plan®, I am 25 lbs lighter and 18.5 inches smaller*. My friends and customers all want to know the secret of my success. It is no secret – it’s the Cinch plan! I now fit into my sample size clothing and couldn’t be happier.

The products taste great – the vanilla shake is my favourite. It is fun to mix in different fruit and flavourings to make a shake that is perfect for me. Even when I travel for work I can bring the shake packets with me to make a quick and healthy meal. The great tasting snack bars and meal-in-a-bar make Cinch even more convenient. Lemon Cranberry is my favourite snack bar – it tastes just like dessert.

My husband is not trying to lose weight, but he has also been enjoying the products and exercise. I had a lot of fun competing with my husband to see who got in their 10,000 steps every day. Even on busy days I managed to squeeze in my walking, even if it is just 15 minutes at a time. I’m starting to see muscle. I have tons of energy and I feel great!

I don't think I'll ever give up having a CINCH shake for breakfast! It is just part of my life now - and I feel great! I am SO happy that I got “Cinched!” I would encourage everyone to just give it a try. You’ll be happy, too!

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

*Results not typical. Results are individual and dependent on a number of things including the length of time in the program, previous dieting, goal weight loss amount and other individual conditions.

Eat your way to health!

It’s been awhile since I’ve posted some recipes so today I thought I’d post a few for you. Hope you enjoy them!

Here’s one you might consider as an alternative to the stuffed version this time of year, as Thanksgiving is just around the corner.

ROAST TURKEY

Ingredients:

12 lb Turkey, giblets removed, washed inside and out

2 sprigs of thyme

2 sprigs of oregano

2 sprigs of sage

3 sprigs of fresh parsley

3 T olive oil

2 T dry white wine

2 T paprika

3 ea small oranges, peeled and cut into wedges

2 ea onions, cut into wedges

1 C low-fat, low-sodium chicken broth

fresh pepper to taste

Directions:

Preheat oven to 325 degrees F. With your fingers, lift up skin of turkey breast and slip thyme, oregano, sage and parsley underneath skin. Combine oil, wine, paprika and pepper. Rub this mixture over the surface of the turkey. Place the oranges and onions inside the turkey.

Place turkey, breast side down in roasting pan. Pour the chicken broth into bottom of pan. Cover loosely with foil. Roast for 20-25 minutes per pound, basting periodically. Halfway through, place turkey breast side up. During

the last 45 minutes of roasting, remove cover. Continue to roast until the leg moves easily and juices run clear. Let stand for 20 minutes to help let juices settle for easier carving.

Makes 8 servings.

Calories: 203/serving

Nutritional information per serving:

28g protein

9g carbohydrates

6g fat

80mg sodium

72mg cholesterol

2g fiber

How about a traditional side of potatoes, without the extra calories? Try my home fried potatoe recipe.

HOME FRIED POTATOES

Ingredients:

1 T canola oil

1 ½ lb small red potatoes, scrubbed, unpeeled, cooked and quartered

1 t paprika

Fresh ground pepper, to taste

¼ t salt (optional)

Directions:

In a heavy, non-stick skillet, heat oil over medium high heat. Saute potatoes until golden brown, 5 to 8 minutes. Stir and shake pan frequently to prevent potatoes from sticking. Add paprika, pepper and salt. Toss to mix.

Serve immediately.

Makes 6 servings.

Calories: 124/serving

Nutritional information per serving:

3g protein

23g carbohydrates

3g fat

104mg sodium

0mg cholesterol

3g fiber

Finally, instead of an apple pie a la mode, and a la calories; try my apple cranberry bake recipe.

APPLE-CRANBERRY BAKE

Ingredients:

1 cup dried cranberries

1/2 cup chopped pecans

1/4 cup brown sugar

1/2 cup water

1t cinnamon

1.5 lbs Fuji apples, fresh, chopped

Directions:

Combine all ingredients in a large dish (microwave safe). Microwave at high for 10-12 minutes or until apples are soft. Stir occasionally.

Makes 15 servings. Serving size is 1/4 cup

Calories: 73/serving

Nutritional information per serving:

0.5g protein

14g carbohydrates

2 g fat

2mg sodium

0mg cholesterol

2g fiber

Estimated Food Group Serving Equivalents: 1 fruit, 1/2 fat

Hope you try these out and have a Happy Thanksgiving!

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Heart Smart Physical Activity

With the Toronto Waterfront Marathon recently behind us, I thought I’d talk about heart health. Our hearts are versatile and strong and endures allot, including heartache from the loss a loved one. However, we must take care of this all important organ.

Did you know that heart disease is the leading cause of death in North America, with over a half a million North Americans dying every year because of it?

So what can we do to prevent heart disease? There are many factors that effect our heart health. Achieving a healthy weight, including making heart healthy food choices, is a great step toward reducing your risk of heart disease, but incorporating heart-smart physical activity into your daily routine is also essential.

Being more physically active not only helps shed those unwanted pounds and inches but also can make your heart stronger. And a stronger heart is a more efficient heart. What do I mean by a more efficient heart? Well, a strong, conditioned heart can pump the same amount of blood in 50 beats as the heart of an inactive person does in 75 beats. When the heart is strong it beats slower and can meet the body's needs with less effort.

Heart-smart physical activity, also known as aerobic or "cardio" exercise, is the type of activity performed at moderate but increasing levels of intensity for an extended period of time. The word "aerobic" means "with oxygen" and refers to the use of oxygen by the body throughout the activity.

Cardio exercises are aimed at increasing your heart rate and effectively burning calories. They also help strengthen your respiratory muscles improving your breathing as well as help tone muscles in all parts of the body, resulting in improved blood circulation and reduced blood pressure. Cardio exercises also increase the number of red blood cells in your body, which improves oxygen transport to all body tissues.

Looking for heart-smart activities that also burn a lot of calories? Here's a list of five cardio exercises that burn a lot of calories in 30 minutes.

1. Step aerobics – women especially love step aerobics. It not only burns up to 400 calories in 30 minutes, but also targets your legs, hips and butt muscles.

2. Biking – whether you're on a stationary bike at the gym or on your own bike outdoors, biking has the potential to burn anywhere from 250–500 calories in 30 minutes depending on resistance and speed.

3. Swimming – a great form of cardio activity that works the entire body. If you swim using the breast stroke you can burn close to 400 calories in 30 minutes.

4. Cross-country skiing – outdoor in the snow, or again using a cross country ski machine in the gym, is an excellent form of cardio exercise. You'll work both your upper and lower body, and the average 145 lb. person can burn approximately 300 calories in 30 minutes.

5. Running – All you need is a good pair of running shoes, and you're ready to go! Burn up to 300 calories in 30 minutes.

So, do your heart a favour and engage in some heart-smart physical activity. The key is to choose activities you enjoy and try to exercise for 30 minutes most days of the week. If you need to, divide up the time into three 10-minute sessions instead of one 30-minute session and don't forget to warm up and stretch before you get started. And lastly, if you have a pre-existing medical condition, like heart disease, type 2 diabetes, or joint and muscle problems, consult your doctor or other health care provider before starting an exercise program.

If you need any additional guidance or are interested in learning about our weight management program, contact Nadia at 647-405-4471 or 1-877-405-4471.

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Fall Fitness for you and your Family

So it’s the first day of Fall and the air will be getting cooler and crisper. The leaves will be turning incredible colours, like burnt orange, bright red and golden yellow.

But before you feel like you want to hibernate for the winter, take advantage of this wonderful time of year to renew your exercise goals, establish a new routine and start creating good habits for the upcoming winter.

With shorter amounts of daylight and cooler temperatures, finding new ways to stay fit might be in order. Here are 12 great Fall fitness ideas for you and your family:

1. Fall is a great time for a walk in the woods. Gather leaves of all shapes and sizes and whenyou're done making a collage, frame it, and display it on your mantel.

2. Venture out for a walk to a city park.

3. If it's too chilly, rainy, or too dark, walk in your local mall.

4. Go for a hike together as a family.

5. Bundle up and visit your local beach and go for a walk. Collect shells, play frisbee.

6. Football season is here so gather up some family and friends for a game of catch or touch football.

7. Buy a new exercise video or dvd. Use it as a backup when it's too cold to exercise outdoors.

8. Join the YMCA or a local gym. Take advantage of indoor exercise equipment, group exercise classes. Try something new like pilates, yoga or my personal favourite Zumba.

9. Rake leaves. Raking leaves for 30 minutes burns about 100 calories. Make a big pile and let your kids jump in them. Better yet, you jump in them. Then you'll have to re-rake them up, and will burn a few more calories!

10. Plant fall bulbs in your flower garden.

11. Visit your local pumpkin patch and walk the entire patch looking for the best pumpkin.

12. Visit a local corn maze and find your way from the entrance to the exit (tip: getting lost burns more calories and leads to more fun!).

Happy exercising!

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Overcoming Weight Loss Plateaus

If you've successfully changed your eating habits and have lost weight steadily for the past several weeks but now notice that your progress has halted, it could be that you've hit a weight loss plateau.

I know there's nothing more frustrating when you've been trying your best and the scale won't budge. But don't give up! Weight loss plateaus happen from time to time. With a little patience and tweaking of your daily routine, you can get the scale moving in the right direction again. And don’t forget to take your measurements because if you do it right, you will lose more inches than weight since muscle mass weighs more than fat.

Jump-start Yourself with a Little Variety

When you do the same thing over and over again, your body becomes very efficient at those particular exercises. Trying something new or different during your workout can challenge your muscles and jump-start your body again to lose more weight. Switching things up can also make physical activity fun again - you'll work a little harder, feel a little more challenged, and burn more calories.

Change the Type of Activity

If you've been doing an aerobic activity such as walking, try running, swimming, or cycling - or a group fitness class like spinning or kickboxing if you really want a good workout.

Change the Duration or Intensity of Activity

Add 10 minutes to your routine or increase the intensity of what you are doing. If you've been walking on a flat surface, try adding a few hills to your routine. Walk at a faster pace for the first half of your walk, or all of it if you can. Alternate your fast and harder workouts with easier ones.

Change Your Strength-Training Routine

If you've been working out at the gym on machines, try moving to free weights. If you've been doing free weights, try the machines or experiment with resistance bands. If you've been exercising the same muscle groups, try some different machines or exercises that work other muscle groups or increase the number of repetitions you do for a particular exercise.

If you try all these changes and you are still struggling with your plateau, give us a call and we’ll help you achieve your ideal weight.

To your health,
Nadia
Your weight loss partner
1-877-405-4471
healthyweightdancingfeet@gmail.com
http://healthyweightdancingfeet.com