August 2009 Inside this issue: The Secret To Success 1 The Secret Revealed Okay everyone, I feel its time to thing I have some questions. good results while possessing reveal the secret to getting and one or two of the seven, some of The Secret cont 2 staying in shape. 1. Do you fill out your ac- you get great results by putting I know we all want the instant countability journal honestly together four or five of them, FT Q&A 3 fix and now I’m going to tell you and regularly? but if you have the total package FiTip 3 all how it’s done. there is no limit to what can be Client of the Month 3 2. Do you make all your Sorry I have been keeping this to scheduled sessions each week? accomplished. myself all this time but I simply cannot live with myself anymore 3. If you can’t make a sched- This is why I have developed New Clients 4 Client Birthdays 4 if I don’t come clean. I’ve been uled session do you reschedule the “K” Factor, it’s been time Healthy Recipe Idea 4 working on this for quite some or do you just say “I’ll see you tested and proven to be success- time now and it’s finally been next time”. ful and it’s not available in perfected. 4. Do you do any form of stores, but if you act now not Healthiest & Unhealthiest 5 exercise outside of your FT only will you get the “K” Factor In keeping with other incredible sessions? fitness program but I will also 800 Calories 6 fitness breakthroughs such as the 5. Do you complete your throw in unlimited compliments Healthy Choices 7 PX 90 system, I even have a cardio at FT on a consistent from spouses, extraordinary catchy name to go along with my basis? strength and energy, less stress phenomenal new system. 6. Do you resist so called well more flexibility, increased self meaning friends and family confidence and the ability to The secret is called the “K” Fac- when they try to sabotage your leap tall buildings in a single tor and when I am done explain- hard work because you’re bound. FITNESS ing it, you too will have all the afraid they will give you a hard All right so that last one is not TOGETHER tools to be in incredible shape. In time or make fun of you? gonna happen, but I was on a 175 Littleton Road fact some of you already pos- 7. Do you come in for extra roll there don’t you think? Westford, MA 01886 sess the “K” Factor and you cardio on your off days? may not even know it. Others The point of all this is that what Phone: 978-392-5800 can ask themselves “Do I have If you can answer yes to all we do here is a system that Fax: 978-392-2142 it”? “How do I get it”? seven questions then you al- works, I know it works because E-mail: “I knew there had to be an easier ready have the secret my I have done it myself and I see it email@example.com way”. He’s been holding out, friends. You possess the “K” every single day. that’s why I can’t get the results Factor Can you do well by not follow- I want. I know, I sucked you in with ing the system? Maybe leave the latest “magic pill” but I fig- out a couple of steps? We’re on the web! There are several things that ured that would be the only way Yes you can, but by following a Www.ftwestford.com make up the “K”Factor and as to get your attention. system you have all your bases promised I am going to reveal covered, you know what area them to you here and now. Don’t get me wrong I’m not needs attention. calling anybody out . I’m I know you’re on the edge of proud of how hard each and Cont pg 2 your seat awaiting this ground every one of you works when breaking, earth shattering new you’re here. Believe me I know program, but before I spill every- it’s not easy, some of you get Page 2 Here is an example. We follow systems each and every day of our lives, in fact our day is a system in itself filled with processes geared toward what we need to accomplish to finish our day. For the purpose of this article lets say we all have the same daily system, so don’t email me saying “Greg this won’t work for me that’s not how my day goes” I know that, but again for the purpose of making my point, please go with it. Every day you wake up, get out of bed, shower, get dressed, eat breakfast get in your car, go to work and so on throughout the day. All of this is a process in your daily system. In between there are other processes that make up the other systems. Let’s say you skip a step. You get up, shower, eat breakfast, get in the car and go to work. What’s missing here? What area needs some attention? Oh my god you’re naked!! You forgot to get dressed!! Now if this is an every day thing for you then great, you’re following your system. But for the rest of us clothes wearers out there this will probably throw a significant monkey wrench into our day. People will point and stare and in Lou’s case laugh uncontrollably. Do you see how skipping a step can make things more difficult? Will you still get through the day? Hopefully yes, but walk- ing around naked just makes things uncomfortable for everyone. What’s the moral of the story? Don’t walk around naked. Obviously that was meant to be tongue in cheek but I wanted to show you the real magic pill, the workouts are a big part of what it takes to do well, but can you imagine what would happen with the total package, that’s right I’m talking about the “K” Factor. The seven things when done as a system, that’s your magic pill. This isn’t just for our present client’s. Even if you have ventured out on your own you need a system for success, so create one. Now you know what it is but “why is it called the “K” Factor Greg”? That’s a great question. You tell me. Here’s where it gets interesting, for anyone that can tell me why I named my system the “K” Factor, you get one week of training free. It’s as simple as that, figure it out and train for free, I don’t care how many people get it. Past or present, take a shot. Let’s see who actually reads what I write. That’s my challenge to you. My only motive here is for each and every one of you to get unbelievable results and to be as healthy and happy as possible. Until next month Stay Strong Greg FT Q&A Page 3 Q: What is the difference between cardio and aerobics? Cardiovascular (cardio) exercise refers to exercise that strengthens the cardiovascular system. Aerobic just means in the presence of oxygen, and aerobic exercise refers to exercise that lasts long enough to require oxygen. The same type of exercise satisfies both of these qualifications, and the terms cardio and aerobic exercise are used interchangeably. Aerobic/cardio exercise uses large muscles, usually the legs, in a rhythmic fashion. Examples are running, walking, bi- cycling, swimming, cross-country skiing, rowing, skating, and machines such as stair steppers and elliptical trainers. FiTip Pick one thing you have been putting off such as scheduling an appointment, running an errand, or re- turning a phone call, and do it immediately. Taking care of one nagging responsibility can be revitaliz- ing and can improve your overall attitude. Client of the month Ken Ballou CONGRATULATIONS Ken!!! You’ve earned the title of August Client of the Month because of your effort, hard work and dedication to your program here. Here’s what Ken has accomplished so far: - He has lost an amazing 57 pounds !! - He improved his Pushups from 13 assisted to 33 standard !! - He has lost over 46 total inches!! - This summer Ken ran in his very first 5k road race!! Ken is an amazing person. Not only does he push himself during his workouts, but you can often find him standing along side new clients, encouraging them through their efforts !! Page 4 New Clients Client Birthdays Ed Suleski Ellen Davin Yanna Schwab Ramon Benet Leslie Warner Leslie Warner Janet Tortora David Desroches Corinne Broderick Jessica Wieselquist Welcome Back David Forsyth Margie O’Connor-Fitzpatrick Quote of “When you reach the end of your rope, tie a knot in it and hang on” the Month Thomas Jefferson Grilled Halibut RECIPE Directions Ingredients Mix together grapefruit juice, olive oil, 2 teaspoons marjo- ram, salt, and pepper, in a shallow glass dish. Add fish, 1/2 cup fresh grapefruit turn once to coat both sides, then cover dish. Refrigerate 1 juice to 2 hours, turning once or twice. Preheat barbecue or gas 1/4 cup olive oil grill. 2 teaspoons chopped Reserve marinade, and place fish in lightly oiled wire bas- fresh marjoram ket. Place fish 4 to 6 inches above hot coals. Grill for 10 to 1/2 teaspoon salt 12 minutes, turning once and brushing twice with reserved 1/8 teaspoon ground marinade, until steaks are barely opaque in thickest part. Arrange on a platter, scatter grapefruit sections around black pepper steaks, and garnish with sprigs of marjoram. 4 (8 ounce) steaks halibut 4 sprigs fresh marjoram, Nutrition Facts: Calories: 1507 for garnish Protein: 186 Fat: 74 Carbs: 11 Healthiest and unhealthiest options at a restaurant 1. Salads: Salads can be very healthy...and they can also be devastatingly unhealthy. Here's how to ensure that they are the healthful meal you are looking for: BEST: - Salads with fruit, veggies, beans and lean protein, such as grilled chicken or fish. - Dressings that are vinaigrette based. Always have the waiter or waitress bring the dressing on the side. When you get the dressing, use it sparingly. WORST: - Salads containing cheese, sour cream, nuts, tortilla chips or strips, croutons, meats, fried chicken or fried fish. However, if most of the salad doesn't contain these ingredients, there is nothing wrong with asking the waiter/ waitress to exclude the ingredient that isn't so healthy. - Cream or mayo based dressings. (E.g., Ranch, Blue Cheese, Thousand Island, French) 2. Soups: Soups can be a healthy option, but often, they are loaded with butter, oil and highly saturated creams or dairy (cheese). BEST: Broth or stock based soups that contain fish or chicken, veggies and beans. (E.g., Manhattan Clam Chowder, Gazpacho, Minestrone, Chicken Noodle)) WORST: Those with cream, cheese or milk. (E.g., Bisques, New England Clam Chowder, Broccoli Cheese) 3. Other Appetizers: Appetizers are a great way of eating light. You can order two appetizers (such as a salad and a protein based appetizer) to keep your portion under control, and get a couple of things you like. That said, a lot of appetizers are fried or greasy, so beware. BEST: - Vegetable based appetizers (E.g., salads, grilled vegetables, veggie spring rolls) - Those with grilled, boiled or seared lean meats (E.g., Chicken skewers) - Fish appetizers that are cooked or sushi style (E.g., Shrimp Cocktail, tuna sushi roll) WORST: - Those that are fried (E.g., fried shrimp, chicken fingers, dumplings, etc.) - Those with cheese (E.g., artichoke/spinach dip, cheese fritters, etc.) - Those that come with chips 4. Side Dishes: Many side dishes are vegetable based, which is great for getting in fiber and needed nutrients. Potatoes: BEST: Opt for whole boiled or baked potatoes or sweet potatoes. WORST: Stay away from mashed or fried potatoes. Veggies: BEST: Opt for steamed or grilled veggies. Be careful though, grilled vegetables can be very oily. WORST: - Those mixed with milk, cream or cheese (E.g., creamed spinach, broccoli and cheese) - Sauteed vegetables. They are cooked with a lot of oil and if they are cooked too much, they may not be as nutrient dense as their steamed counterparts. Cont pg 6 5. Entrees: Meats, Chicken and Fish: BEST: Grilled chicken or fish. Grilled meats are okay if they are very lean. WORST: - Breaded Fish or Chicken (E.g., Chicken Francese, Chicken Parmigiana) - Stuffed Meats (E.g., Chicken Cordon Bleu, Stuffed Lobster) - Avoid meats and fish that are fried (E.g., Fried Shrimp, Fried Chicken) - Fatty meats or fatty pork (E.g., sausage) Pastas: BEST: - Those with tomato or broth based sauces (E.g., marinara, puttanesca, olive oil and garlic) - Those with vegetables and grilled or lightly sauteed chicken or fish WORST: Those with cream, cheese or meat based sauces (E.g., a la vodka, pesto, alfredo, bolognese) DID MY TREADMILL JUST TELL ME I BURNED 800 CALORIES? Don’t worry, it isn’t true! If only every automated calorie counter new EXACTLY how to accurately calculate for each and every potential user. Then, we would have caloric integrity in the gym. Although manufacturers have improved the accuracy of such estimates, there are just too many factors at work to expect one machine to be able to get this number right. In general, the newer and more expensive the machine, the more accurate that energy expenditure estimate will be. Also, the more information the machine requires of the user, the more accurate the calorie count. Below see a list of the complicating factors that simply cannot be addressed by an inanimate object: • Muscle burns more calories per minute than fat does. This means that without an accurate body fat percentage a COMPLETELY accurate caloric expenditure number is not possible. • Men burn calories more quickly than do women. Meaning, if the machine does not account for your gender, all bets are off! • Older individuals have a slower basal metabolism than their younger counterparts. How much slower? Good ques- tion and one that the treadmill cannot answer. • Fitness levels vary greatly between members of the same height, weight, gender, and age. Therefore, it is IMPOSSI- BLE to account for the athletic efficiency and/or biochemistry of one user over another. Dehydration, chronic illness, and innumerable other factors can alter your ability to burn calories at any given time. Even the most gifted mathematician with detailed information about an individual cannot correctly predict with 100% accu- racy the rate at which calories will be burned during a specific activity. So, why are they there? MOTIVATION. Exercisers like numbers, goals and measures. Anyone with a goal needs to es- tablish parameters by which to define success. Utilize the calorie counter to help you track your improvement. If you burned 250 calories in 30 minutes walking on zero incline at a rate of 3.8 miles per hour…see what adjusting the incline does. You will find you can make minor adjustments that cause you to work significantly harder without inducing mis- ery. These indicators can also give you a ball park figure by which to estimate your calories in versus calories out so that you can reasonably establish an expected weight loss in a given period of time. Ultimately, what you eat is just as impor- tant as what you do when it comes to your health. Even with the inaccuracy issues, calorie counters on fitness equipment have a valid use. Just know that you cannot have that pitcher of margaritas based solely on your 20 minute run in which you supposedly burned enough calories to “earn” it! Moderation and estimation are key elements in your diet. Unfortunately, estimation is also the best you can hope for when it comes to calorie counters on treadmills and other cardio machines at the gym! Making Healthy Food Choices While On Vacation Contributed by Scott Cassa Finding food to eat while on vacation is not really a problem for most people. No matter where you travel in this country food is easy to find--quick and convenient the way Americans have learned to like it. However, for those of us who understand the impor- tance of nourishing our bodies, finding healthy food to eat while on vacation can be quite a challenge--a challenge you've probably faced before. So what do you do? Well, you basically have two choices--you can give in and say, "Who cares about eating healthy, I'm on vacation." or you can try to eat the best you can with what's available to you. If you decide to just throw in the towel and pig out on unnecessary junk food while on vacation, you may suffer the consequences, especially if you are used to eating healthy. Almost all of my clients who really work hard at eliminating processed junk foods from their diet are amazed at how sensitive they become to it when they haven't eaten it for a while. You may have experienced this before, especially when it comes to eating sweets. Let's say for instance that you try your best to avoid sweets, but then give in to the pressure of indulging in some cake and ice cream while celebrating a birthday with friends and family. You're likely to ex- perience a reaction to the sugar that your body is no longer used to. Eating the innocent little piece of cake and ice cream may give you a headache, possibly nausea or indigestion, it could even make you feel anxious, irritable or depressed, or most likely leave you feeling completely wiped out for the rest of the evening. Clients often wonder why they are now so sensitive to the junk that they got away with eating for so many years without any im- mediate reaction. Well, it's similar to smoking. Let's say you smoked for 20 years and then after quitting for six months, you took a puff of a cigarette. You'd probably cough, and maybe even feel a little light-headed or dizzy. This is your body's way of reacting to the cigarette, in the same way it reacts to junk food. So for the typical American whose diet consists mainly of processed foods, pigging out on junk food while on vacation probably won't make them feel any different from the way they normally do. But if you usually try to avoid junk food, indulging in it while on vacation may leave you feeling miserable. Sure, a little bit won't kill you, but it may ruin your vacation! Remember that the purpose of food is to provide your body with the nutrients it needs to function properly. So if you want to achieve your true health potential, you need to nourish your body and take care of it. This isn't just something you do for a while and then quit, this is what you need to do everyday for the rest of your life--even when you're on vacation! Here are a few sugges- tions that can help you make the best food choices while you're away from home. MAKING THE BEST CHOICES POSSIBLE WHILE EATING OUT When you're on the road you may have no other option but to eat out at a restaurant. This is an inevitable situation that most of us will never be able to completely avoid. So don't stress over it! When we know the truth about where our food comes from and what it has been through, it can certainly be difficult to swallow. But worrying about it only makes matters worse and also leads to poor digestion. Try to relax and just do the best you can with what's available to you. Here are a few tips to consider when dining out: BREAKFAST Avoid high carbohydrate breakfasts like pancakes, waffles, french toast, bagels or cereal. Too many carbs at one meal cause your blood sugar to spike up and crash--leaving you feeling symptoms like fatigue, depression, irritability, or poor mental function. This is not really a fun way to start your day, especially while you're on vacation. Instead, choose protein foods (anything from an ani- mal) for breakfast, like eggs. Fried eggs are better than scrambled or omelets, because you never know what is in those packaged egg mixes. Bacon is a better choice than sausage as it contains fewer additives and is unlikely to contain MSG. In some restaurants you can get steak with your eggs. You can even think outside the box and order off the lunch or dinner menu. Best to avoid fruit juices--they are loaded with sugar--and choose fresh fruit instead, such as a half grapefruit or stewed prunes. If constipation is a problem for you when you travel, the latter is an excellent choice. LUNCH A big, green leafy salad loaded with vegetables and topped with grilled meat is a good choice for lunch. Ask for olive oil and vine- gar for your dressing. If you're in the mood for a sandwich, avoid those made with white bread and processed luncheon meat. Also, ordering off the dinner menu can expand your options for lunch. DINNER A good choice for dinner would be a piece of meat, served with steamed veggies topped with real butter (ask for butter and put it on yourself), and a green leafy salad on the side with olive oil and vinegar dressing. Your best choice for potato would be baked potato with butter.
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