SEPTEMBER
2004 NEWSLETTER
"Sooner or later I'm going to die, but I'm not going to retire."
- Margaret Mead, renowned female anthropologist of the 20th century
Chicken Wings - How to build Triceps that don't bounce back!
Try It! Grocery Item of the Month
Chicken Wings - How to build Triceps that don't bounce back!
I get asked all of the time "How do I get rid of my chicken wings that flap?" By now you all should know the answer -- lose bodyfat! And that is done mostly through diet with a small helping of exercise. However, you can also build the muscle on your arms, making them more shapely and much stronger. Here are some of my favorite arm-building exercises:
1. Tricep dips BUILDING - Sit at the end of a bench or any solid surface really, hands on the edge, fingers forward, lift your rear end off the bench, dip down and then back up again. Make sure you feel the burn in the back of your arms, not your shoulders! Beginners, start with your feet close in to your body and use your legs when your arms begin to tire. For a more advanced exercise, place your feet on another bench, as shown below.
2. Tricep extensions/pushdowns DEFINING - you'll need a pulldown bar in the gym for this one! Stand with your body facing the bar, grab it shoulder width apart. Start with your hands on the bar at your elbow height and slowly push down to your legs. The trick with this one is letting your triceps do the work and NOT your shoulders. That means keep your elbows pointing straight down to the ground at all times, don't let them come up.
3. Tricep kickbacks SHAPING - you'll need free weights for this one! Kneel same hand and knee on a bench, hold the weight in your opposite hand and go from a 90-degree angle to a 180-degree angle, moving ONLY from your elbow. Make sure you are holding your upper arm parallel to the floor and are NOT moving from your shoulder joint!
Cute animated guys are courtesy of the nice people at: TheTrainingStationInc.com
Fast Nutrition: 10 Great Things To Grab When You Are On The Go
1. Chik-Fil-A: Spicy Chicken Cool Wrap (no sauce!); fruit cup; Water
2. 7-11: Fresh Fruit Cups; Hardboiled Eggs; Banana; Protein Bar; Water
3. Wendy's: Grilled Chicken Sandwich no honey mustard; side salad with fat free dressing; Water
4. Tropigrill: Grilled Chicken Breast (no mayo); rice & beans, sub double beans for the rice: Water
5. Publix: Rotisserie Chicken Breast (not fried!) without the skin: and a pre-made mandarin orange and spring field greens salad; Water
6. Albertson's: Pre-made bbq chicken salad; seafood salad; asian chicken salad (watch the dressing on all of these) (these are green leaf salad entrees not the mixed salads ala potato salad); Water
7. McDonald's: Fruit N Yogurt Parfait Cup; and a Plain Egg McMuffin (no cheese or canadian bacon) for breakfast; or a Plain Grilled Chicken Sandwich (no mayo) for lunch.
8. Taco Bell: Grilled Chicken or Steak Soft Taco, served Fresco Style (they sub salsa for cheese and sauce); with Pintos N Cheese (ask them to take off the cheese please!); Water
9. Subway: 6" Chicken Teriyaki sub *no cheese*, *no oil*; with a cup of Minestrone or Tomato Garden Veggie soup; Water
10. Your Fridgerator: Spend an hour on Sunday pre-packaging meals in reusable Tupperware for the week: salads; chicken or turkey rollups in small wheat tortillas with lettuce, tomato, sprouts; cottage cheese and fruit; grilled or broiled vegetables with balsamic vinegar. Or grab a protein bar or two on the way out the door to have handy when the snack cravings hit. Water.
For more restaurant nutrition information, click here.
KAYAKING ADVENTURE
the saga continues........
Date:
TBA
Time: TBA
RSVP with $$ by:
TBA
Group Membership Fee: $35
for 3
months*
Addtl Event Fee:
TBD
DARN IT CHARLEY! The kayaking company's phone is out of service! I will try to contact them through next weekend, after that we will either reschedule another event or try another kayaking company. Check back!
*(current clients have a complimentary membership to Team Explore)
Vitamin A, a fat-soluble
vitamin, comes from animal sources, such as eggs, meat, milk,
cheese, cream, liver, kidney, cod and halibut fish oil.
However, all of these sources -- except for skim milk fortified with
Vitamin A -- are high in saturated fat and cholesterol.
The precursor form, beta-carotene, is found in plants. Sources of
beta-carotene are carrots,
pumpkin, sweet potatoes, winter squashes, cantaloupe, pink
grapefruit, apricots, broccoli, spinach, and most dark green, leafy
vegetables.
The more intense the color of a fruit or vegetable, the higher the
beta-carotene content. These vegetable sources of beta-carotene are
free of fat and cholesterol. The best way to get the daily
requirement of essential vitamins is to eat a balanced diet that
contains a variety of foods from the food guide pyramid.
The
body regulates the conversion of beta-carotene to Vitamin A based on
its needs. If you don't get enough Vitamin A, you are more
susceptible to infectious diseases and vision problems. Some of the
more serious manifestations of vitamin A deficiency include:
blindness, diverse skin conditions conditions, abnormal bone growth.
Large doses can also cause abnormal fetal development in pregnant
women. Increased amounts of beta-carotene can turn the color
of skin to yellow or orange. The skin color returns to normal once
the increased intake of beta-carotene is reduced.
How to save money by buying and recycling
Excerpted from www.earth911.com
SAVE MONEY AND THE ENVIRONMENT
A family of four can save $3,000 a year simply by buying products in the largest size they can use and by buying long lasting reusable items. Items with excess packaging and products that need to be discarded after only a few uses cost more money, use up valuable resources and create more waste.
BUY PRODUCTS IN THE LARGEST SIZE YOU CAN USE; AVOID EXCESS PACKAGING
Remember, ten cents of every shopping dollar is used to pay for packaging. Here are a few good examples, look for others the next time you shop.
Buy cereal in a large box instead of in individual serving sizes.
Save money by buying bottled water in a large plastic jug instead of six packs of 16 ounce bottles. Reuse plastic water bottles.
Buy large packages of sugar and flour.
BUY PRODUCTS IN CONTAINERS THAT YOU KNOW YOU WILL BE ABLE TO RECYCLE
It is important to familiarize yourself with your what types of containers and items can be recycled in your local recycling program. Once you know what you can recycle, look for products that come in the containers that you know you will be able to recycle when the products are all used up. Examples are products in commonly recycled containers made from aluminum, steel, #1 and #2 plastic, and glass.
BUY REUSABLE AND LONG LASTING ITEMS
Use rechargeable batteries in toys, flashlights, radios. You can save $200 a year by using rechargeable batteries instead of disposables in one cd player used two hours a day.
Use cloth diapers instead of disposable diapers. You'll save $600 per child by using a laundry diaper service instead of disposable diapers.
Use a real camera instead of disposable ones. If you take 24 pictures each month you will save $144 each year.
Many families spend over $260 each year on paper towels and napkins. Switch to cloth napkins, sponges, and cloth towels or wipes.
Use washable plates, cups, and silverware for parties and picnics instead of disposable products.
Use an electric razor or hand razor with replaceable blades instead of disposable razors.
Use a washable mug for your coffee and eliminate a Styrofoam or plastic cup every day.
Bring bags to the market, either cloth ones or your old paper and plastic ones. Many markets will credit your bill for using your own bags. When buying only a few items, don't take a bag.
Client of the Month -
MARLIE CLAY
Congratulations to Marlie Clay for becoming this month's SUCCESS STAR!
In the 3 weeks that Marlie has been training with me, she has already lost 11 pounds! Some of that is water weight but most is the result of Marlie's hard work and diet!!!
Marlie, who argued with me in our first meeting that she wouldn't change her eating habits, has actually done a 180! (I remember Marlie, I remember.....) She started tracking her food (complaining all the time...) and bought some Bodylean Protein bars and Take 10 Fiber bars because she is always on the go as a busy nurse and needs easy, healthy options. For someone who is close to retiring (I won't say her age!) she has made OUTSTANDING progress, even in this short time. And Marlie, who is upbeat and enthusiastic, is spreading the news. I LOVE THAT!!!! Thank you Marlie and you are doing a great job, keep it up!!!
Want to be next month's success story? If you haven't reached your personal fitness goals, contact me so we can schedule a fitness consultation and get started!
Want your friends to share in? Forward this email and invite them to sign up for free emails or even for training.
I appreciate your support!
Protein BARS! 18 grams of protein per bar!
This month only buy a box of protein bars for $29.95+tax, (normally $34.95+tax.) 18 bars per box, this is only $1.66 per bar.
With 7-11 charging $3-$4 per bar that doesn't contain as high-grade of a protein not to mention all the vitamins, why wouldn't you take advantage??!!!
Thru the end of September.
Check out the Sept calendar and begin to plan your events! Contact me for more information or to RSVP for an event. See ya out there!
RECIPE: Southwest Chicken Salad
> 1 large chicken breast
> Southwest Seasoning blend
> 1 ear corn
> 1 tbsp olive oil
> 1 red, yellow, or orange bell pepper
> 1/2 package lettuce, red cabbage, carrot blend
> 1/4 cup chopped fresh cilantro (IMPORTANT!)
> 1/3 cup lite Monterey Jack cheese, grated
> 10 grape tomatoes
> 1/4 cup sliced green onions
> 1/2 diced seeded jalepeno peppers
> Opt: 2
Tbsp Ken's lite ranch dressing mixed with 1/2 tbsp bbq sauce
1. Season chicken breast with southwest
seasoning blend.
2. Preheat broiler. Halve bell peppers, remove seeds and stalks.
3. Brush oil on corn.
4. Place both corn and pepper on broiler rack and cook 5 min, then turn and cook 4-5 minutes more or until both are slightly charred.
3. Place chicken on broiler rack and cook until browned.
4. Meanwhile, place lettuce, cilantro, grated cheese, tomatoes, diced green onions, and jalepeno pepper on plate and toss.
5. Slice peppers and corn kernels, cube chicken, and top on salad mix.
6. I like it alone but if necessary, drizzle bbq ranch dressing lightly on salad.
Makes 1 large serving.
Recipe inspired by Albertson's pre-made BBQ Chicken Salad. Grab yours for a quick lunch (just watch the dressing!!!) when you are in a hurry. This is an AWESOME recipe and the cilantro makes it work.
Its Your Chance To Vote! What do you think of my newsletter? AWESOME or AWFUL? TERRIFIC or TERRIBLE? Anything you want to see (or don't want to see???) Let me know......
TRY IT! Grocery Item of the Month:
Grilled Tofu
56 calories
3g fat
2g carbs
7g protein
Plus 9% RDA Iron and 6% RDA Calcium.
JUMBO
Refer a Friend and you get a free training session!
Thank you Parmalee Lemoine for referring new client Tina.
Copyright Diane Merritts 2004
