Quick Fact

21- THE NUMBER OF DAYS IT TAKES TO CHANGE OR ESTABLISH A HABIT.

Something to think about....

To Keep the body in good health is a duty.... otherwise we will not be able to keep or mind strong and clear. ~Buddah~


Your body is a temple, but only if you treat it as one. ~Astrid Alaudia~

Summertime Eating Do's and Dont's

Summertime is here! People are firing up their grills for barbecues and having parties for entertaining. Is it possible to stay on a clean eating plan with all those temptations? Yes! Here's some foods to look for and others to stay away from during your warm summer day parties.

Good Food Choices:

Watermelon~~ 86 calories, 2g protein, 22g carbs, 0g fat/ 1 slice
I's flesh is high in lycopene which is an antioxidant that protects against heart disease, cancer and increases levels of insulin-like growth factor-1, which influences muscle growth.

Blueberries~~ 84 calories, 1g protein, 22g carbs, 1g fat/1 cup
Blueberries are very high in antioxidants. More than just about any other food. These properties provide protection for all the body's tissues.

Tomatoes~~ 22 calories, 1g protein, 5g carbs, 0g fat/1 medium tomato
Tomatoes contain lycopene which is also the antioxidant present in watermelon.

Asparagus~~ 40 calories, 4g protein, 8g carbs, og fat/1 cup
Asparagus acts as a diuretic, which can aid in losing those final few pounds. Also, insulin is present in asparagus. It's an indigestible fiber which improves the balance of intestinal bacteria and helps assist with the absorption of calcium.

Iced Tea~~ 0 calories, 0g protein, 0g carbs, 0g fat
Drink your iced tea unsweetened and you'll benefit from the antioxidants present. Black tea has been shown to reduce cortisol levels.

Bad Food Choices:

Barbecue sauce~~ 94 calories, 0g protein, 23g carbs, 0g fat/ 1/4 cup
Too many carbs are contained in this tasty sauce!! Sodium is also a bit high.

Ribs~~ 236 calories 13g protein, 0 carbs, 20g fat/3 oz
Way too much fat in a small 3 oz serving. Also, the protein level is fairly low. What are ribs usually covered in? Right!!! Barbecue Sauce! This makes them doubly unhealthy.

Potato Salad~~ 358 calories, 7g protein, 28g carbs, 21g fat/1 cup
The potatoes used in this salad are quickly digested. Plus, mayonnaise is generally used in this type of salad and mayo contains fat.


Corn~~ 77 calories, 3g protein, 17g carbs, 1g fat/1 medium ear
If you're watching your carb intake, then corn should be off your list of things to eat.
Corn has quickly digesting starchy carbohydrates that can mess up your diet.

Friday's Funnies

Low Sodium Creamy Tomato Basil Soup

Ingredients:

8 plum tomatoes or 1 16 oz can no salt tomatoes, drained
1 medium onion
1 tbsp olive oil
2 cloves garlic, crushed
pinch ground red pepper
1 tbsp fresh basil or 1 tsp dried basil
2 cups fat free or low fat milk
pinch salt
pinch ground black pepper

Method:

If using fresh tomatoes, blanch 10 mins, peel and chop. In a medium saucepan, cook onion in olive oil until browned slighly. Add garlic and tomatoes then cook 20 mins if using fresh, only 10 mins if using canned. Spoon 3/4 mixture into a blender, puree until smooth, then return to saucepan. Add red pepper, basil and milk. Heat until hot but do not boil.

Number of Servings:
2 1/2

Cardio Question: When is the best time to do cardio?

This is a question that many devoted exercisers ask. "When should I do cardio to burn the most fat? In the morning or in the evening?". Let's break it down and get some answers!

The body responds differently in each instance. Early am after you've had nothing to eat all night, has your body ready to burn fat but your total calories used will be low. Before you eat b'fast, your body's insulin levels are low and glucagon is high. Your body may have to really make large amounts of catecholamines and cortisol to jump-start your fat metabolisim and your body's general functioning just to exercise. This could be one reason that fat burning is higher in the morning. Other benefits of morning exercise are: feelings of well-being and accomplishment early in the day, mental alertness is elevated, appetite moderation, improves mood and it jump starts your metabolism for the day. In contrast, evening cardio activity increases metabolism until you're ready for sleep and then it slows down. Also, evening cardio can interfere with sleep patterns.
So after all is said and done, it's a personal choice WHEN to do cardio. The best choice is the one in which you feel good about doing it and doing it well.

The Skinny on Carbs: Good Carbs vs. Bad Carbs

The issue of carbohydrates and their importance in our diets vs. weight loss by omitting or reducing them, can be confusing. Here is some information about carbs that will have you understanding their role in our diets.

Not all carbohydrates are the same. They effect our bodies in very different ways. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

Slow is the best way to go when choosing carbs. The slower they are released in your body, the slower they metabolize giving you a steady stream of energy. This steady stream curbs sugar cravings. The carbs with a LOWER GI rating are ones that are slowly released. The carbs with a HIGH GI are released quickly into the blood stream. Research shows that eating high GI carbs leads to storage of body fat.

Eat FREELY: brown or wild rice, whole-grain products, oatmeal, legumes, nuts and seeds, vegetables such as squash, broccoli, peppers, cauliflower and green beans. Whole fruits such as apples and peaches. Berries are also an excellent choice for fruit.

Eat SPARINGLY: refined sugar, white rice, white flour products, sodas, fruit beverages, cakes, cookies and alcohol.

Friday's Funnies

EFS Newsletter coming soon!

There will be an EFS newsletter coming soon. It's in the works as we speak!

My Top 5 Gym Pet Peeves

Anyone who has ever visited a gym knows that there are some annoying things that go on there! In no particular order, here are my top 5 gym pet peeves:

1. Not re-racking weights- What's up with this?? I approach the leg press machine and see that there are 6 45lb plates on each side. The manly man that was using this machine before me could have at least put the plates back on the rack but no....my 95 lb self will do it! Hey, at least I get a shoulder work out from putting them all back.

2. Wearing flip flops to the gym to work out- Ummmm....not smart.

3. Cell phones- It's hard enough manage finding time to fit in a workout. Can people NOT use their cell phones for 30 min? I don't want to hear your conversations while I'm trying to work out.

4. Leaving sweat dripping off whatever equipment being used- Please, please, please! If you sweat all over a bench or machine, please wipe it down before the next person comes and plops down in your puddle of sweat.

5. Machine hogs- People who are using a machine and not sharing. Between sets you could ask someone that's waiting if they want to share it's use. And also, don't use the machines as a chair so you can chit chat with your pals. Someone is probably waiting.

So, that's a few of my pet peeves. Anyone else have any to contribute? We'd love to hear!

European Fitness Solutions Website

Hello All! Just wanted to let everyone know that we're in the process of revamping our EFS website. It's not completely finished yet but if you get a chance stop by and take a peek. Just click on the European Fitness Solutions link on the right hand side of the blog home page.

Why Do You Need Cardiovascular Exercise?

We all know the benefits of weight training but how about cardiovascular exercise? Often times we neglect the importance of challenging our cardiovascular state. Here are a few of the reasons we should get our hearts pumping!!

~FAT LOSS~ Doing just 30 mins a day 3 times a week(along with a healthy diet!)can decrease your level of body fat.

~INCREASED METABOLIC RATE~ Cardiovascular training helps to speed up your metabolism. An increased metabolism helps your body to burn fat even when you are resting.

~STRENGTHENS YOUR IMMUNE SYSTEM~ A simple 30 mins a day several times a week has been shown to strengthen a person's immune system and help prevent colds, etc.

~IMPROVED MENTAL STATE~ Studies have shown that persons previously taking anti-depressants were able to stop after implementing a regular exercise program. Endorphins released when we exercise give us a sense of well being.

These are just a few reasons why we should incorporate cardiovascular exercise into our fitness regimes. Keeping heart healthy improves quality of life AND keeps us living LONGER!

Heidi Davis again denying the clock

This Sunday she will be fifty years of age but still looking like thirty.
Dedication, persistence and joy is her secret to stayin g on top of the
game while dedicating her entire life to support her two lovely
daughters ( Skye and Leah ).
Way to go Heidi! Happy birthday and wishing you the best .
Cheers!

What's Stopping You?

EUROPEAN FITNESS SOLUTIONS

AFFORDABLE Customized Body Shaping Program

* Weight Loss
* Muscular Endurance
* Strength Conditioning
* Cardiovascular Training
* Sports Conditioning
* Nutrition planning
~ please visit our website @http://efs-ga.com/ for more information on our services~

WELCOME TO THE CUTTING EDGE OF FITNESS!

Friday's Funnies

Talk about the results

Rosario Rizzo is one hard working client training that has been with EFS trainer, RC for
about 12 months. So far he has lost 40 pounds and 5 sizes. He feels like he's going to
be be 18 years old the next year but he's really 45 years of age. Impressive results
and a very big heart for the game :)
His new goal was to pass the Army test that 18 year olds take and he just
did :)

40 push-ups in 2 min
40 sit-ups in 2 min
2 miles run under 17.50 sec
Way to go man! Just keep on going!
Cheers!

My client Susan training hard!

Excuses...Excuses...

People have a lot of excuses when it comes to exercising and eating healthy. Do any of these sound familiar to you?

"I just don't have time to work out."~ This is the most commonly heard excuse and it's also a bunch of bologna! MAKE TIME! We make time for lots of things in our busy schedules. Getting haircuts, watching our favorite TV shows or even grocery shopping. It only takes 30 minutes to fit in a little exercise. What's 30 minutes?! You don't have to go to a gym to do it. A Swiss ball and resistance bands can be used while you watch that favorite TV show. Buy an exercise DVD to use at home. Go for a walk after dinner. It CAN be done!

"I have kids so I have to keep some junk food snacks around for them."~ Replace junk food with healthy options. If the junk food isn't in our pantry, then how can you eat it?

"I have a lot of social gatherings and business events to go to and the food isn't healthy."~ One option is to eat something light before you go so you won't be tempted to indulge in fatty appetizers and food. Perhaps you could bring something to the gathering so that you are assured a healthy option. Pass on the alcohol too. It just makes you sleepy and sluggish! If you're worried about offending someone, don't be preachy. Just say no thank you to the unhealthy food choice.

Try out some of these ideas and you'll see how easy it is to live healthy!!

A Recipe for Sucess!

Everyone has "their" interpretation of what being fit is. But, in all cases it requires key ingredients to make that image a reality. After all it's basic math right?.... "Input (minus) output = My desired look!" WRONG!!!! The components of the input and output go way deeper than this. It would be like saying, to make the perfect loaf of bread, just use water, yeast, flour, salt, oil, and sugar. Mix them all together and throw them in the oven at any temp and POOF! The best bread ever! No, no, no.... Come on people. Making the body you want takes a lot of effort! Not just thinking about it or wanting it but getting out and doing it. From the right formula of strength training, fat burning cardio, time wise nutrition, proper food combinations, adaquate rest, and the necessary supplementation needed due to your added efforts of an active lifestyle.

Lets face it, each of us are different and our individual needs are too. Make sure that you are not fooling yourself by only giving 50% effort and expecting a 100% result. Maybe you don't even know that you are missing the other 50%. Contact any EFS trainer to get a consultation on your needs today!

Way to go Winsome

Just keep pushing girl! It's amazing how fitness can change every
aspect of your life. A year ago Winsome and Dave (husband) were
wondering about the journey and today they rock and roll leaving
nothing behind :)

Think About This.....

DID YOU KNOW THIS?
*You have up until about age 25 to build up your bone density, vital for helping to prevent osteoporosis later in life. It makes sense to engage young people in physical activity early on, to help them build stronger bones. In later years, exercise helps us maintain our bone density.
*After age 20, the rate at which you burn calories at rest (your BMR) decreases by about 2% every 10 years. The good news is building muscle mass increases your BMR.
*Exercise promotes the growth of new brain cells
*Your body produces a natural opiate in response to vigorous activity. It just feels good to exercise!
*Exercise makes the muscles hungry for the "bad fats" that contribute to clogged arteries.
*Clinical studies show that exercise is a good prescription for depression
*Even short bursts of aerobic exercise will stimulate anti-anxiety effects
*Exercise increases energy levels
*Exercise boosts your immune system
*Exercise helps ward off stress and stress by-products that can lead to illness
*People who exercise regularly cope better with stressful events
*Exercise enhances your thinking ability and memory
*Moderate regular exercise adds about two years to one’s expected life
*Regular aerobic exercise results in a decrease in resting heart rate by 5 to 25 beats per minute, leaving more time for oxygen and nutrients to be supplied to the heart muscle and the body

FDA Warns Consumers to Stop Using Hydroxycut Products

http://www.fda.gov/bbs/topics/NEWS/2009/NEW02006.html

Thought for the Day

Don't be discouraged by a failure. It can be a positive experience. Failure is, in a sense, the highway to success, inasmuch as every discovery of what is false leads us to seek earnestly after what is true, and every fresh experience points out some form of error which we shall afterwards carefully avoid.
John Keats
English lyric poet (1795 - 1821)

Ok, now THIS is embarrassing!

SUMMER SMOOTHIES

~COOL BLUE~

1 1/2 cups frozen or fresh blueberries
1 container fat free blueberry yogurt
1 cup 100% grape juice
add ice and blend well

~Red and White~

4 strawberries
1 bananna
1 container of low fat vanilla yogurt
1 cup of orange juice
add ice and blend well

~Just Peachy~

1 peach rough chopped or 1 cup frozen peaches
1 container low fat peach yogurt
3/4 cup orange juice
add ice and blend well

Go Outside and Play!!

We all remember the days when we were kids running around the house being loud and having our parents say,"Go outside and play!" just to get us out of their hair! Well even as adults we need to get outside and get some fresh air. Summer is approaching and it's the perfect time to enjoy the outdoors. Here are a few exercises you can do anytime you're outdoors whether you're at a park, in your backyard or just hanging out with family.
LUNGES- I know! I know! Most hate these things BUT....they're excellent for your legs and glute (buttocks)area. Some variations could be walking lunges, stationary lunges(lunges without moving forward) and even rear lunges (lunge backwards).
STEP UPS- Again, another great exercise for legs. Find a patio chair, park bench, step or anything else stable that you can step up onto. You simply step up onto the surface and back down. You can repeat the same leg for a number or reps that you choose or you could alternate legs for your number of reps. This is a great leg exercise and you will definitely feel it!
PUSH UPS- These can be done in a soft or grassy area. Or if you're prepared and brought a mat, then use it! Push ups can be done from the knees or on the toes depending on your ability. Some variations would be standard(hands shoulder width apart), wide hand placement(hands placed beyond shoulder width) and narrow hand placement(hands almost touching and directly under chest). Standard hand placement targets shoulders, wide targets chest and narrow is for triceps. Elevating your hands on a surface such as a bench or a wall makes it a bit easier, while elevating feet on something will make it more difficult. So play around and see what you can do!
CARDIOVASCULAR- Take a walk. Simple yet effective. Not a leisurely stroll but a nice quick pace to get your blood pumping! Or if you really want a challenge....how about some sprinting? Find a nice flat area and take off! Short sprint intervals repeated several times should get the heart rate going! Another challenging exercise if you're up to it is hill sprints. Since you're outside you should be able to find a nice hill that will challenge your cardiovascular state. If you think you're up for it, find a steep hill. Not so sure? A gentle slope is fine. Sprint up the hill pumping your arms as fast as you can. Then a nice easy jog back down to recouperate. Repeat this sequence as much as you can handle.

So, bottom line.....get outside and play!

Think about this..

"It's not that some people have willpower and some don't. It's that some people are READY to change and others are not."

Are YOU ready to make a change? Whether it's changes in your
family life work situation, health or fitness, it all starts with one
simple question: Are you READY to change? If you answer is "no" then
ask yourself "why". Take some time to think about it and write down
the first thing that comes into your mind after saying "no". Then follow
up by asking:
* Is this change reasonable for me?
* Why haven't I made this change yet?
* What resources do I have at my disposal to assist me with these
changes?
* Is this change going to be good for me? A positive change?
Inward reflection will help you to answer these questions and help pave
your road to success.


"Only I can change my life. No one can do it for me."

To all EFS Fans

Hey everybody