RFTBLOG

By Hassan Wicker

February is the month that most people revert to their pre-New-Year’s-Resolution habits. Have you given up on your fitness goals yet?

“If you are looking for an excuse to fall off the wagon, the universe will provide one.”

That was the lesson that Oprah shared in her recent confession about her ongoing struggle with weight. Oprah knows how it feels to fall off the fitness wagon; in the January issue of The Oprah Magazine she described her recent 40 pound weight gain.

Her testimony was filled with valuable insights for anyone else prone to relapse. There was a hidden cycle that I found in her story - one that exposes the process of falling off the wagon.

1) You Fall
Your fall off the wagon could take place in a single moment, or it could be the result of a drawn out process. Oprah described her fall as one that happened slowly as a result of health problems. These health problems became her reason for not exercising.

Illness, vacation, holidays, changes at work or any other change in your schedule are all things that’ll get you off the wagon. Once you’re off the real damage begins.

2) You Surrender
There comes a point after you fall off the wagon that you simply throw your hands up in the air and give in. For Oprah this was a dramatic moment. “I started eating whatever I wanted - and that’s never good. My drug of choice is food. I use food for the same reasons an addict uses drugs: to comfort, to soothe, to ease stress.”

This is the most destructive part of the cycle. You remove all expectations from yourself and as a result you plummet into an unhealthy realm. The progress that you’ve made toward your goals is lost and even more weight is gained.

3) You Hit Bottom
Inevitably there comes the moment when you hit bottom. Your body shows the new weight gain and you feel awful about it. For Oprah it was a sobering moment. “I felt completely defeated. I thought, I give up. I give up. Fat wins.” She went so far as to say, “I felt like a fat cow. I wanted to disappear.”

While hitting bottom is never a fun experience, it is a necessary one. The pain must become great enough for you to turn it around and take the control back.

4) You Take Control
Now comes the good part. When you hit bottom you were out of control, now you’re ready to once again grab the reigns. Oprah says that “These days I’ve put myself back on my own priority list.”

She plans to get an hour of exercise five or six days a week, as well as eating healthfully and reordering her life to include time to replenish her energy. Her new goal is to be strong and healthy and fit.

Have you fallen off your priority list, like Oprah fell off hers?

The time has come to put yourself back on that priority list. The time has come to decide that you are worth it.

I’m here to help you do just that. Call or email today to get started on an exercise program that will change your body and your life…just like Oprah.
Think Small

When you eat out, make it a habit to order the smallest portion available. We are programmed to eat whatever is in front of us, even though we’d feel just as full on less. And since portions have grown in recent years, the smallest size isn’t very small at all.

Healthy Chicken Fajitas

This recipe is a wonderful option for a weekday dinner – it’s healthy, delicious and ready in 20 minutes. Serve with low fat toppings like salsa, chopped tomatoes, fat free sour cream or hot sauce.
Yield: 4 servings

Here’s what you need…

* 1 teaspoon Chile powder
* 1 teaspoon salt
* 1/2 teaspoon ground cumin
* 1/2 teaspoon garlic powder
* 1/2 teaspoon onion powder
* 1 tablespoon cornstarch
* 1/4 cup water
* 4 uncooked chicken breasts (4oz each)
* 1/2 green bell pepper, sliced into thin strips
* 1/2 red bell pepper, sliced into thin strips
* 1 medium onion, sliced
* 1 tablespoon olive oil
* 2 tablespoons lime juice
* Lime wedges for serving

1. In a re-sealable bag, combine Chile powder, salt, cumin, garlic powder, onion powder, cornstarch, and water. Add chicken, bell peppers, and onion; gently knead to coat. Refrigerate for 15 minutes
2. Heat the oil in a skillet, empty the contents of the bag into the skillet and cook over high heat. Stir occasionally and cook until the vegetables are tender crisp and the chicken is cooked through, about 7 minutes. Remove from heat and stir in lime juice
3. Transfer to serving dish and enjoy with lime wedges.

Nutritional Analysis: One serving equals: 160 calories, 5g fat, 5g carbohydrate, 1g fiber, and 24g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

Stay Fit!

Web: www.wickedtraining.com

I’d like to post an article i have found on Healtcastle which is one of the most comprehensive nutrition community run by Registered Dietitians on the Internet. Their motto is:

“Spreading the goodness of nutrition is our passion. Our mission is to empower people to manage their health through healthy eating.”

In my spare time i try to read as many articles as i can, here is a good one to understand FATS :

The fact is: we all need fats. Fats helps nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote our health positively while other increase our risks of heart disease. The key is to replace bad fats with good fats in our diet.

The Good Fats

Monounsaturated Fats

Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil are high in MUFAs. MUFAs have also been found to help in weight loss, particularly body fat. Click here for more weight loss nutrition tips.

Polyunsaturated Fats

Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.

The Bad Fats

Saturated Fats

Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.

Trans Fats

Trans fats are invented as scientists began to “hydrogenate” liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, trans fatty acids are formed. Trans fatty acids are found in many commercially packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and hard stick margarine.

What can we do?

avoid using cooking oils that are high in saturated fats and/or trans fats such as coconut oil, palm oil or vegetable shortening. Instead, use oils that are low in saturated fats and high in monounsaturated and polyunsaturated fats such as canola oil, olive oil and flax seed oil.

minimize using commercially packaged foods which are high in trans fats. Always read labels to look for trans-fat free alternatives.

as saturated fats are found in animals products, use lower-fat version dairy such as 1% or skim milk instead of whole milk. Trim visible fats and skins from meat products.

From my experience as a personal trainer, the number one problem that I see in client’s diets before they get into a solid training and eating routine is lack of protein.

The number two problem, which is related, is a diet too high in carbohydrates, especially carbohydrates with low nutritive value. If you want to improve your diet, get rid of white sugar, white flour, and white rice and the foods made from them and replace them with quality sources of protein such as fish, chicken, turkey, lean red meat, whey protein drinks or yogurt. I know what you are thinking, “This is the way that people eat when they are trying to gain weight.” You are right, that people that are trying to gain muscle mass eat lots of protein, as much as one gram for every pound of their body weight. The right amount for most people that work out regularly is more like one gram of protein for every kilogram of body weight.

To find your weight in kilograms just divide your weight in pounds by 2.2. For example a 176 pound man weighs 80 kilograms and therefore should take in at least 80 grams of protein each day. “There are 20 essential amino acids, there are no essential carbohydrates,” personal trainer extraordinaire Paul Coleman says. You need amino acids (the building blocks of protein) to do many things. In addition to building muscle, amino acids are needed every day to rebuild the immune system, make new skin (which is being constantly replaced) and to produce enzymes and some hormones. Carbohydrates from diet, on the other hand are not your only source of energy. You can always burn fat or burn glycogen that is stored in the liver.

The average person stores enough glycogen in the liver to run a marathon, which is more calories than most of you will burn in a day. Most people’s fat reserves, if burned would provide energy for weeks or months.

The other key to maintaining lean muscle while losing fat is portion size. You should eat 4 to 6 times per day with portion sizes that would fit in the palm of your hand. In addition to lean, quality protein, make sure that you eat some fresh fruits and vegetables and that you drink lots of water. Go to a natural foods store such as Natural Foods warehouse or at least visit the natural foods section of your grocery store.

You should also try logging what you eat and drink each day. Download our food log at RealfitnessGA.com and write it down. Being honest with yourself (and your personal trainer, of course) will help you reach your goals. Remember that you eat to live and not the other way around. Your diet and your exercise program, if done right, should keep you energetic and feeling great.