2011 Get Your Health on PROGRAM!

Couch Potato to Red Hot Tomato!



This?????



THIS!!!




                   

January 10 – March 10

Program Includes

9 weeks (all class access)

Body composition (before & after)
Nutrition Accountability

Weekly weigh in

Stretching DVD

$220

9:00 am (Monday, Wednesday & Thursday)

5:45 pm (Monday, Tuesday & Wednesday)

Contact Shelley

Step4wardfitness@suddenlink.net

405-334-3707

www.facebook.com/step4wardfitness

http://www.youtube.com/profile?user=step4wardfitness

Can't I just eat less and skip meals?

It's naturally what we want to do - but it's not quite right. "I must lose weight so I'm gonna starve myself". This is where things get a bit confusing. Starve the body too much, and it gets the hint and slows down - you'll feel irritable, fatigued, and begin to lose muscle as well as fat. After clawing your way through hunger pangs and dreams of food, the chances are you will binge, or start eating back how you used to. Guess what happens? The weight piles on because your body is still in "slow" mode. Fat loss is all about calorie reduction, but a calorie intake that is too low will cause problems.

Get Accountable in 2011

There are hundreds of diet books and weight loss programs out there. Many of them have terrific claims, but remember:


 There is no one-size-fits-all weight loss program.

 There are no magic bullets or miracle instant cures.

 There is absolutely EVERY chance that you can transform yourself.

 It is completely possible for you to lose the fat and get healthier.

 Believe in yourself.

Get accountable and get support. Join my "Fitness Crew" Step4ward Fitness Training can help you, encourage you, and reach your goals.

I know that step is not easy, believe me I have been training for 20+ years.  However, I have yet to meet anyone who followed through with their initial step that was unhappy with their weight loss & strength gains.

Do it! Make the Change!

New Year Resolutions! STOP joking with yourself

It comes the time of year when people begin “declaring change” will happen this year. For most, January first is RESOLUTION time.

Does your past resolutions resemble the following?
2004: I will get my weight down below 180
2005: I will watch my calories until I get below 190
2006: I will follow my new diet religiously until I get below 200
2007: I will try to develop a realistic attitude about my weight
2008: I will work out 5 days a week
2009: I will work out 3 days a week
2010: I will try to drive past a gym at least once a week

Are you sick of making the same resolutions year after year and yet never keep them?

Here are some resolutions that you can actually accomplish!
1. Read less
2. Put on at least 30 pounds
3. Stop exercising
4. Watch more TV
5. Procrastinate more
6. Drink 5 Dr Peppers a day & not the diet stuff
7. Partially hydrogenated – Oh YES
8. Spend more time at work
9. Eat out more
10. and last but not least...Take up a new habit: maybe smoking!

Enough joking...
Need help following through with your 2011 healthy living resolutions, you should try an accountability partner that will not let you off the hook!

Free consultation for those who are serious about making a difference
Step4wardfitness@suddenlink.net
Shelley

Will being a Vegetarian help me lose weight?

Question:
"If I become a vegetariarn will I lose weight?"

Answer:
Some vegetarians become carbohydraters, meaning they fill the void of good for you lean meats with processed starches. Examples would be french fries and breads.These choices do not fill you for long and you will end up eating more. The secret to a slim vegetarian isn't isn't what they don't eat it's what they do eat. Lots and lots of water - rich veggies which have most of the nutrients, as well as filling fiber (and you know my attitudeon fiber!)

Whether you eat meat or not remember to fill your plate three quarters with PRODUCE at every meal!

Happy eating

Get MORE Fiber

Most of us hear the word fiber and automatically think of unappetizing foods. Fortunately, with the advancements in food technology our generation has been freed from health foods that taste like cardboard!
There are two types of fiber. For optimal benefits, you should get enough of both in your diet.

Soluble fiber dissolves in water and has been linked with lowering levels of “bad” low-density lipoprotein (LDL) cholesterol. Insoluble fiber cleans out your gut and is associated with a reduced risk of cardiovascular disease.

A diet high in fiber has many health benefits. Besides being important for digestive health, fiber is most famous for reducing cholesterol and preventing diseases related to high cholesterol. There are also indications that a high-fiber diet improves glucose tolerance. Fiber is also beneficial for weight loss. The large, bulky molecule structure increases your sense of being full without adding any calories. It also slows the emptying of your stomach, further prolonging that sense of satisfaction so that you won’t eat as frequently.

The current daily recommendation for adults is 20 – 30 grams each day.

Move More

Make it a daily challenge to find ways to move your body. Climb stairs if given a choice. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Old thinking was to work out in a sweat-filled gym for hours a day. No pain, no gain. New studies show that even short bouts of activity can increase your fitness level, especially if you're new at working out.

How Do I Decrease My Body Fat?

Weight loss alone won’t necessarily lead to huge decreases in body fat since weight loss without exercise will lead to decreases in lean mass as well. If you really want to decrease your body fat percentage you’ve got to eat better, do cardiovascular exercise AND remember to do resistance training to build up your lean mass, otherwise about 25% of every pound you lose will come from lean, calorie-burning muscle.
It is no surprise that consumers want to know how much body fat they should expect to lose. Most experts agree that a 1% loss per month is safe and doable (1-2 pounds per week). However, it is important to recognize that most methods of measuring body fat (such as calipers, bioelectrical impedance analysis, etc) are prone to measurement error and detection of small changes in body fat percentage is just as likely due to this error as it is an actual change in body fat. Thus, it’s best to wait a couple of months to recheck body composition to see if you’ve made progress.

If you would like to get a baseline body composition contact Shelley at
www.step4wardfitness.com