Down side to Soda (one of the many)

In the latest bad news for the soda industry, Danish researchers discovered that drinking non-diet soda leads to dramatic increases in fat buildup around your liver and your skeletal muscles, both of which can contribute to insulin resistance and diabetes. The study revealed that people who drank a regular soda every day for six months saw a 132 to 142 percent increase in liver fat, a 117 to 221 percent jump in skeletal fat, and about a 30 percent increase in both triglyceride blood fats and other organ fat. Their consumption also led to an 11 percent increase in cholesterol, compared with the people who drank other beverages such as water or milk.

Aspartame

There's conflicting evidence regarding the safety of aspartame, a common chemical sweetener used in diet soda and other low-cal foods, but some people report headaches or generally feeling unwell after ingesting anything containing the chemical. To make life easier for everyone, this is one instance where you may want to follow the "better safe than sorry" principle. That's because a University of Liverpool test-tube study found that when mixed with a common food color ingredient, aspartame actually became toxic to brain cells.

Aspartame is used in many diet sodas, and researchers are finding that drinking two diet sodas a day can lead to a 500 percent greater increase in waist size. Furthermore, animal studies suggest that aspartame actually increases blood glucose levels similarly to sugar, which could explain the association between diet soda and diabetes.

Stimulate yourself towards positive action in your life.

Break free from depressing thoughts that prevent you from standing tall.

W.A.R.

We Are Responsible

FEBRUARY 6 – March 29

What will you gain?

Make the better choices in bad situations

Accountability from a group & your Personal Coach

A Coach that has a passion for your success

Posture & Strength

Workout & Sweat (necessary evil)

Prove to yourself you are WORTH IT 

Includes:

8 weeks

Weekly weigh in

Measurements & Body composition

Pre & Post Photo

$180 (that’s only $22 a week!)

KICKOFF MEETING

FEBRUARY 4, Saturday 10:00

Contact Shelley

405-334-3707

Step4wardfitness@gmail.com

http://www.facebook.com/step4wardfitness

Taking BIG Bites

Dutch researchers recently found that big bites and fast chewing can lead to overeating. In the study, people who chewed large bites of food for 3 seconds consumed 52 percent more food before feeling full than those who chewed small bites for 9 seconds. The reason: Tasting food for a longer period of time (no matter how much of it you bite off) signals your brain to make you feel full sooner, say the scientists.
(I read this in Men's Health magazine)

Don't Lose Your Muscle

Muscle takes more calories to maintain and it keeps your metabolism burning calories at a greater speed. So hang onto it. Lift weights at least 3 times a week. This will keep your posture tall, bones strong and your body firm. How can you beat that!

Sexy Back vs Granny Panty

MOJO

It is easy to lose your healthy momentum this time of year. Other things slowly creep in place and before long you don't remember the last time you showed up to your training class or even put something green (other than m&m's) into your mouth. Winter wonderland begins snow balling your workout routune.
We live in the perfectionist world where "all or nothing" thinking is the "norm". Missing a workout can feel like a major setback, and for some this makes it even harder to get the routine up and running again.
Here are a few things to keep you thinking during the holiday season.Workouts do not need to be hour plus long sessions. Keeping them short and sweet has big gains if it keeps you on track. Keep your exercise shoes & extra clothes in your car. Stash an energy bar and extra water bottle. And remember on the days you absolutely can not get a workout, dont sweat it. Keep your diet healthy and drink water. Healthy choices pay off big returns. Remember it's what you do most of the time that makes the difference!

Say GOODBYE to the jiggles

1. Log off Facebook
2. Learn to say No to things you do not have time for. And don't sacrifice your workout time
3. Plan your day. Be prepared and focused. What you are eating, drinking and when you will exercise.
4. Try not to do too many things at once this usually ends in getting nothing done
5. Stop wasting potential workout time being a neat freak. Some things can wait
6. Put it on your calendar. Block time
7. For the little things you do such as web surfing, email, cleaning something. Set a timer and stop when the bell rings
8. Deal with your mail right away. Don't start piles.
9. It could take 20 texts to deal with something that could take 40 seconds on the phone
10. Get up 15 minutes earlier