It’s hard to avoid sugar when many common foods secretly contain loads of it. You know that eating an excess of sugar will derail your fitness progress and quickly lead to an increase in body fat, but recent studies are proving that sugar is much more dangerous than we once thought. Your risk of heart attack doubles when 20 percent or more of your calories come from sugar, according to a new study published in JAMA International Medicine. That is no joke! So with obesity and heart disease on the line, let’s uncover the 7 common foods that you didn’t know contain sugar. 1. Fruit Yogurt Yogurt is packaged and marketed as a diet food for women, which is outrageous. The pretty little packages may be low in fat, but just one serving contains a whopping 19 grams of sugar. 2. Pasta Sauce This one may come as a surprise, since pasta sauce is considered to be a savory food, but alas, it has loads of sugar hiding in it. For every half a cup of store bought pasta sauce you’re ingesting 12 grams of sugar. 3. Agave Nectar Many think of agave nectar as a free pass, since it has been so cleverly marketed as a health food, but sadly this sweetener is just as dangerous as white sugar. Agave nectar is 85% fructose. 4. Dried Fruit Yes, even our fruit isn’t safe anymore. Most companies are adding extra sugar in with their dried fruit, making it as sweet as candy. Just 1/3 of a cup contains 24 grams of sugar. 5. Granola Bars It may boast wholesome, whole grains on the package, but your favorite granola bar is hiding a sickly sweet secret. The average packaged granola bar contains 12 grams of sugar. 6. Energy Drinks When you need an afternoon pick-me-up, think twice before reaching for that energy drink. Mega energy drinks contain up to 83 grams of sugar. 7. BBQ Sauce There’s a reason that those BBQ chicken wings are finger licking good…all that sugar it’s hiding. A 2 Tablespoon serving will set you back 13 grams of sugar. Start eliminating the sugar-packed foods in your diet today. Your body and your heart will both be in better shape for it. And let’s not forget the place that a challenging, consistent exercise program has in your quest for good health and a fit physique. My programs are specially designed to blast fat and to build muscle in all the right places.
Holiday Survival Guide
It’s here – whether you’re ready or not. Just look at the seasonal shelves in your favorite store. Retailers like to call it ‘holiday season’ but let’s be more accurate. Weight Gain season begins now and runs straight through New Year’s. The next two months will bring ample opportunity for you to expand your waistline. Of course the choice is yours. Why discuss it now and not mid way through December? Because now is your opportunity to plan for the weeks ahead. Once the craziness begins, you’ll be too busy to put a plan into action. So let’s take this moment of clarity, this calm before the storm, to outline a two-part plan that will save your waist from unwanted holiday inches. Part One: Your Exercise Plan. Exercise is the first thing people cut when they get busy, and the holiday season is notorious for empty gyms. This year do something different-obligate yourself to exercise. Promising to yourself won’t do it, you need to promise to others so that you won’t drop the ball.
- Sign up to work with a fitness expert – This is the perfect solution for consistent, challenging and effective workouts. I’ll give you the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating!
- Join a class – You won’t be as effective exercising on your own during the busy holiday season, so join a class for accountability. Find something challenging that gets your heart rate elevated and uses strength training.
- Get a serious exercise buddy – Some friends can be an awesome help while others end up pulling you down. When looking for an exercise buddy consider the following questions: – Do they share your fitness goals? – Are they fairly encouraging? – Do they give up easily? – Are they at your fitness level?
- Part Two: Your Diet Plan. The holidays offer ample opportunities to indulge, so you need to hammer down some guidelines before hitting that buffet line. I’m not saying that you shouldn’t indulge in any seasonal treats, but use moderation. Don’t use the holidays as an excuse to eat until the point of being uncomfortable – will you really miss that bloated feeling? Decide which treats to cut out this year. Don’t bring edible treats to the office or to parties. You know that the leftovers will come home and you’ll end up eating far more than your share. This year do everyone a favor by not gifting fattening treats. When faced with a buffet line, load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a 2-drink maximum. Beware of holiday drinks – most are brimming with calories. Hot drinks from coffee shops, cocktails at parties and creamy eggnog are all very enjoyable and all filled with empty calories. Stick with hot tea or unsweetened coffee. Everywhere you go during the holiday season brings you face-to-face with a plate of sweets. To avoid being a bore but without adding inches to your waist, try the one treat rule. Each time you’re in a social situation that involves sweets just eat one, and enjoy your treat slowly. You don’t have to gain weight this holiday season. The key is your mindset. If you approach the holidays with the mindset of, ‘I deserve to indulge and I shouldn’t have to exercise’ then you’ll enter 2015 a few pounds heavier, a little less healthy, and with lower energy than ever before. I believe that you deserve better. I believe that you should enter 2015 in better shape than you are today, healthier than you’ve been in a long time, and with more energy than you thought possible. I’m here to help – call or reply to this email to set up a fitness consultation with me. I’d love to show you how to transform your body over the weeks to come.
Don’t believe these five myths
Don’t believe these 5 myths [fitness]
You can’t believe everything that you hear when it comes to fitness. Not if you want to see results.
There are 5 bogus rumors going around about strength training that will derail your results if you let them.
The truth is that strength training is one of the absolute best things you can do for your health and appearance. And if you’ve fallen for these 5 myths then you’re missing out on tremendous potential results.
Myth #1 Muscle Turns Into Fat
Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order.
Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.
Myth #2 Strength Training Doesn’t Burn Fat
On the contrary, muscle mass is your number one ally against fat gains.
A pound of muscle burns 10-20 calories each day, while you’re just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.
Myth #3 Lifting Weights Makes Women Bulk Up
Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which is quite the look you’re going for.
The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort.
The tighter, toned figure of a recreational female weight lifter is every bit feminine.
Myth #4 Strength Training Is For Young People Only
Ha, that’s a used-up excuse that senior citizens across the globe have shattered.
Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine.
Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning.
Myth #5 Use Light Weight and High Reps To Tone
This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone.
We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set.
Including strength training as a part of your fitness routine is essential for achieving a fit and toned body.
My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals.
Call or email today and we’ll get you started on the program that’s best for you.
The Many Forms of Strength Training
Resistance training is no longer limited to dumbbells and barbells. Each of the following are new ways to challenge your body with resistance:
Kettle bells
Medicine Balls/Sand Bells
Exercise Bands/ Stroops Ropes
Weight Machines
Body Weight Training
TRX or Suspension Training
Jump Ropes
Here at Bodyworks Fitness we do it all. Call Frank or Yvonne for a free consultation/body analysis today.
21 Reasons to Keep You Motivated with Your Fitness Routine
Don’t skim over this …because I’m writing just to you today.
Sure, I may not know your name or where you live, but I understand the frustrations that you have when it comes to your body. I know all about your insecurities over the size of your thighs and how hopeless that can feel.
And today I’m here to motivate you to take action.
The answer to your body frustrations is to get you up off the couch and into the gym, day after day. So here’s my pep talk in bullet form—21 rewards that you will gain from regular exercise.
Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement, simply read over this list and take action.
Remember that action alleviates anxiety. So whenever you’re feeling anxious over the current shape of your body, take that as a reminder to jump into action. And then begin to reap these 21 rewards of exercise…
- You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.
- Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.
- You’ll be less stressed: You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.
- You’ll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.
- You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.
- You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.
- You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.
- You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.
- You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.
- You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.
- You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.
- You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.
- You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.
- You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.
- You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.
- You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.
- You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.
- You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.
- You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.
- Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!
- You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.
Are you ready to alleviate your anxiety by taking action? Good!
Simply pick up the phone or email me and let me know that you’re ready to get started. I’ll create a personalized fitness plan that’s just right for you and together we will get you into the best shape of your life. Let’s do this!
Your New Body
Can you picture it? Your slimmed-down, toned-up body, that you’ve earned after a few solid months of working out and eating right. Oh the satisfaction!
One of the first things that people always say, when seeing one of my transformed clients, is how much younger they look. Getting rid of excess fat and getting your body into ideal condition is the quickest and easiest way to look and feel younger than ever.
Guarantee that you’ll meet your fitness and weight loss goals by working with me. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results. Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire 🙂
The 7 Deadly Dieting Mistakes
It’s a common problem. You’ve been on a diet for weeks and aren’t losing weight like you thought you would.
It may be because you’re consuming more calories than you think.
Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts. The 7 deadly dieting mistakes are…
Dieting Mistake #1: Forgetting Liquid Calories
It’s easy to forget that the things you drink have calories – some more than you’d think. In fact, some beverages have more calories than an entire plate of food.
It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you’re adding.
For calories’ sake, it’s best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies(Except Dr Smoothie Recovery drinks immediately after a workout). Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don’t satisfy hunger, so they are just empty calories.
Dieting Mistake #2 Meal Skipping
Many dieters think they’ll cut their calorie intake by skipping a meal, usually breakfast.
But this is a mistake.
Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you’re so hungry.
So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be Ezekiel grain toast and an egg.
Dieting Mistake #3: Oversized Portions
Just because restaurants load your plate with a mountain of food doesn’t mean you should eat that much at home for a normal meal.
Remember that your stomach, like your heart, is the size of your fist. Don’t think you could fit much food into your fist? You’re right. And contrary to what mama taught you as a child, you don’t have to eat all the food in front of you.
To eat a little less, use smaller plates and eat slower so you know when you’re full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.
Dieting Mistake #4: Too Many Extras
A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons.
These add extra calories fast.
One tablespoon of dressing contains 75 to 100 calories. With that in mind, it’s no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger.
Dieting Mistake #5: Blaming Your Genes
Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their genes.
Just like you may share your father’s hair color or your mother’s eye color, there is a small chance you also share your parent’s body type. However, this is no excuse for doing nothing about trying to lose weight.
Stick to your diet and exercise plan and you should definitely see results.
Dieting Mistake #6: Eating Without Thinking
It happens to everyone. You’re tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it’s not on a plate it doesn’t matter, but every bite you take counts.
When it comes to a successful diet, make rules for appropriate times to eat. And don’t always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don’t put anything in your mouth.
Dieting Mistake #7: Eliminating All Treats
Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.
This commitment may last a few days until you can’t tolerate it any longer and you overindulge on what you deprived yourself of.
A better plan is to allow yourself a treat every once in a while.
Remember that everyone makes mistakes, but be smart and don’t let these common pitfalls keep your from meeting your weight loss goal!
Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I’m here to motivate, instruct and encourage you to reach your goal.
10 beverages that cause weight gain
With swimsuit season upon us, I wanted to remind you that certain drinks will add lots of excess flab to your body.
What’s more, an easy way to zap a few pounds before summer is to simply avoid my top 10 worst drinks of summer… actually there’s 11, but who’s counting. =)
Before we get going, a quick note…
Make sure when you are looking the nutrition facts panel on drinks, you look at servings per container because the labels are very tricky to read.
#1: Vitamin Water says it only has 13 grams (g) of sugar. However, there are 2.5 servings per container. So there are 32g of sugar in one 20 oz. bottle of Vitamin Water.
#2: Welch’s 100% Grape Juice says there is no added sugar but when you look on the label–just 8 oz., only about half of what somebody will drink in a glass of juice–has a whopping 39g of sugar. Even worse, it is fructose, which is a kind of sugar that is easily converted to belly fat.
#3: Coca Cola‘s second ingredient is high fructose corn syrup and just 8 oz. has 27g of sugar. Now I don’t mean to pick on Coke, most other soft drink brands are just as bad. Don’t forget that most soft drinks also contain a hefty amount of caffeine so you keep drinking more and more.
#4: Amp Energy Elevate contains 29g of sugar per 8 oz. and there are two servings, 16 oz., in the can shown in this picture. That means that you are getting nearly 60g of sugar in just one can.
#5: This Sobe Cranberry Grapefruit flavored beverage has 26g of sugar per 8 oz., and the bottle shown here is 2.5 servings, meaning that you are getting over 60g of sugar if you were to sit down and drink this product. Keep in mind that 4g of sugar equals one teaspoon. Would you dump 15 teaspoons of sugar into a glass of water and drink it?
#6: If you drink Rockstar Energy Drink, you are certainly not going to look like a chiseled rock star, you are going to look like an overweight couch potato. Each can of Rockstar Energy Drink contains 62g of sugar.
#7: I was shocked to find out that Gatorade contains high fructose corn syrup as its second ingredient and to think that they market this product towards athletes. What athletes really need is an abundance of fresh water and healthy high nutrient foods to replenish their bodies.
#8: What’s more, Tropicana’s cranberry juice beverage contains high fructose corn syrup and 32g of sugar per 8 fluid ounces.
#9: Starbucks Doubleshot Energy plus Coffee has two servings per container with each serving containing 14g of sugar. This means that a can of this “coffee” drink contains 28g of sugar.
#10: Jose Cuervo Margarita Mix is loaded with high fructose corn syrup. Keep in mind, the average “small” margarita weighs in at a huge 400 calories!
#11: Mr. and Mrs. T Sweet and Sour Mix has high fructose corn syrup as the second ingredient. Yet another reason why mixed drinks are hazardous to your waistline.
Remember, eating sugar causes body fat because sugar converts tofat in your body. So avoid sugar for a flat stomach.
Still need more info? Sign up for a free nutrition program with Yvonne. That’s right! Still free, for now. I will analyze your eating habits and create a custom plan for you–no kidding. I want to help you get results. I am so sick and tired of all the bad, bad diets out there. Everyone is confused, and when you are confused, you don’t eat right, you don’t feel right and you don’t look right.
So, contact Yvonne(that’s me) today by calling me at (909) 214-9660. I can guarantee if you follow my plan,you will lose 10-20 lbs of fat within 3 months(that’s fat, not just lbs). Remember, fat loss is not fast(1-1.5 lbs per week is great), but if done correctly, stays off! Don’t believe all those 30 lbs in 30 days infomercials–they are all bullcrap.
You need safe, effective fat loss and effective fat burning workouts to lose fat 24-7.
Stay healthy and happy,
Yvonne