Look and Feel Your Best On Your Wedding Day

Client of the Month

Every bride wants to look her best on her wedding day, but Stephanie Clayton worked with a personal trainer for almost two years to achieve her fitness goals.

“I was tired of saying I could do it myself and then not delivering,” Stephanie says. “I knew I needed help, and I knew that the investment in my health was worth it.”

Since beginning at FT-Belle Meade, the busy pharmacist has continued to lose pounds and has whittled 4 inches off her waist while dramatically increasing both strength and flexibility. Her lung capacity has also improved so much that exercise-induced asthma no longer plagues her during her workouts.

Says trainer Zach Harrison: “Stephanie is one of the hardest working clients I know. She gives 100% from start to finish and finds a way to keep a smile on her face. It's a joy to train people who give you all they have.”

When she walked down the aisle on May 22, Stephanie says she was in the best shape of her life. But her commitment to fitness doesn’t stop at “I do.”

"My wedding day was a fairy tale because I didn't have to worry about the way I looked," she admits. "I was able to walk proud. My FT trainers helped me uncover real health goals, not just ‘I have a wedding coming up, and I want to look good.' They have helped me create a lifelong commitment to health and fitness. I don’t want to ever look like my "before" picture again!”

Join us in congratulating Stephanie Clayton Thompson on her success—and her recent wedding.

Do You want to look and feel your best on your wedding day. Call or stop by Fitness Together 5133 Harding Road Nashville, TN 37205(615) 353-1310

Stability Ball

Originally used for low-back and abdominal exercises (and still it's most popular use) the exercise ball is now used for yoga and pilates, as well as a replacement for an office chair. Before purchasing an exercise ball it is critical that you choose the correct size ball for your height.

5' 0" to 5' 5" 55 cm (22 in.) 5' 6"- 6' 1"65 cm (26 in.)

6' 2" - 6' 8"75 cm (30 in.) 6' 9" and up 85 cm (34 in.)

Stability ball exercises help to improve balance and coordination while attacking the muscles groups you're training. By forcing you to incorporate your stabilizer muscles, the targeted muscle group will not be able to perform at full capacity.

Below Are Some Exercises You Can Begin With To Become Comfortable With Your Stability Ball


Exercise Description:Stability Ball Wall Squat with DBs

Classification:Quads (stability ball)

Instructions:1. Start by placing a stability ball against a wall and holding it there with the small of your back. 2. Holding a dumbell in each hand proceed to squat down until your thighs are parallel to the ground or you have reached full range of motion. 3. Return to the starting position and repeat for the desired repetitions.

Exercise Description:Incline DB chest press on SB ball
Classification:Chest (stability ball)
Instructions:1. Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.2. Start with the dumbells at shoulder level and proceed to press them straight up toward the ceiling. 3. Remember to keep your hands directly above your elbows during the press phase. The dumbells should end up directly above your chest. 4. Return to the starting position and repeat.

Exercise Description:Single Leg Curl ON ball
Classification:Hamstrings (stability balls)

Instructions:1. Start by rolling face down onto the ball so that the ball is under your hips. 2. Place your hands on the ground for stability with both legs elevated off the ground. 3. Curl one leg up towards your back and then return to the the starting position. Repeat with the other leg. 4. To add intensity you can place an ankle weight around your legs or attach your ankle to tubing or a cable

Exercise Description:Pull Over
Classification:Lats (stability ball)


Instructions:1) Sit in upright position on flexaball with feet flat on floor.2) Walk feet forward allowing ball to roll underneath body until it is positioned on mid to upper back region (you may rest head on flexaball). Raise hips to create a “table top” position parallel to floor.3) Place dumbbell on chest with handle perpendicular to chest. Grasp DB as shown.4) Start position: Extend elbows and raise DB even with the eye-line.5) With elbows slightly bent, lower DB back even to slightly below head level.









Exercise Description:One Arm Tricep Extension

Classification:Tricep (stability ball)
Instructions:Sit in upright position on a flat bench. Grasp one DB and rest it on corresponding thigh.Start position: Lie onto back and bring the dumbell to your chest. Press dumbell up so that it is directly over the upper chest.Lower dumbbell towards your chest by bending elbows to 90°.

Elbows should remain pointing out away from the body.Return to start position. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized throughout movements.

6 Vacation Tips to Keep You Fit

With summer vacation quickly approaching, you're probably planning your next getaway.

Whether you go on a cruise, an African safari or a low-key trip to the beach, warm summer days are the best time to get away from it all.

But wait - did you know that the average person gains almost a pound a day while on vacation?

Between missed workouts, extra large restaurant meals and indulgent snacks, lazy vacation days will quickly add inches to your waistline.

So before you pack your bags for your next adventure, read the following 6 Vacation Tips and come home fitter, not fatter.

Vacation Tip #1: Make a Decision

Before you leave home, make the decision that you will NOT gain weight while on your trip.

This is the easiest step to take to make sure that you avoid weight gain, but it is also the most overlooked. Instead of leaving things to chance, harness the power of creative visualization that has been proven time and time again by go-getters such as Michael Jordan, Einstein, Napoleon and Andrew Carnegie.

Visualize what it would be like to return home fitter than when you left. Take a moment to let yourself feel the excitement that you'd experience.

Remember what accomplishing your goal feels like - this will keep you motivated throughout your trip and will help pull you through the inevitable tempting situations that you'll face.

Vacation Tip #2: Get Moving

It's easy to spend vacation days sprawled out by the pool, but the inactivity will quickly add up to extra pounds.

Choose to be active and you'll burn calories all day long while indulging in fewer unnecessary snacks. The following ideas will get you moving:
Go on a brisk walk each day of your trip. You'll see new sights while burning off excess calories.
Always take the stairs rather than the elevator. Talk about bonus calorie burning!
Go on a jog in the mornings before your daily activities, or jog in the evening after the day winds down.
If your hotel has a pool, swim a few laps each day. Swimming is a fun way to get in a full body workout.
If your trip takes you to a place of natural beauty then go on a hike. Even while hiking at a slow or moderate pace you'll burn plenty of calories.
Play some sports - beach volleyball, a game of hoops, Frisbee, or bike riding are all great ways to have fun while keeping fit.
Vacation Tip #3: Indulge with Portion Control

You have no choice but to eat out while on vacation. Whether you're enjoying 5 star restaurants or fast food diners, you'll be met with the same problem: huge portions.

While it is tempting to simply eat it all - you are on vacation after all - this will quickly lead to extra pounds. Use the following tips to keep your portions under control:
When you order your meal ask for a to-go box. Take half of your meal and place it into the box before you even begin to eat. This will force you to eat a healthy portion.
If you would rather not carry around a to-go box, ask that your entrée be made into a smaller portion. If it is dinnertime don't be afraid to ask for the lunch-sized portion.
Pay more, and eat less. Take quality of food over quantity.
Eat meals. Cut out snacking, stick with structured meals.
Eat slowly, and eat foods that have been prepared slowly - that means no fast food.

Vacation Tip #4: Eat Natural Sweets

One of your biggest enemies when it comes to vacation weight gain is...sugar.

The average modern person consumes 46 teaspoons of sugar every day. The average person on vacation consumes even more than that.

Even though sugary calories taste great, the sweet pleasure comes at a high price. Here's what I mean:

Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in blood sugar levels), which causes you overeat.

Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth!

Sugar weakens your bones -making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).

Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).

So instead of eating that ice cream cone or chocolate éclair, satiate your sweet tooth with a piece of juicy fruit.

Vacation Tip #5: Don't Eat Fried Foods

While fast food restaurants are definitely convenient, with their low prices and quick service, it's really not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: don't eat fried foods. While this is always a good plan to follow, it is even more important to abide by while traveling.

A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry - so you can see that consuming fried foods will drastically increase your caloric intake.

Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.

Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.

Other disasters that fried foods increase your risk for include:

Heart Disease
Diabetes
Clogged Arteries
High Blood Pressure
Obesity
Acne

If I still haven't convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are not fun...especially while on vacation. Need I say more?

Vacation Tip #6: Do this Hotel Room Workout

If your hotel doesn't have a gym, or if you'd simply prefer the privacy of your room, do this hotel room workout:

Body Weight Squats: Stand with your feet shoulder width apart. Lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you straighten your legs and return to the starting position. Complete 12-15 repetitions.

Do Jumping Jacks, High knees, or jog in place for 30 seconds.

Body Weight Lunges: Stand with your feet shoulder width apart. Exhale as you lunge forward with your right leg. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.

Do Jumping Jacks, High knees, or jog in place for 30 seconds.

Push Ups: Get into the push up position (depending on your fitness level choose to go off your knees, push off of the wall, or assume the traditional position). Inhale as you lower your chest down. Exhale as you return to the starting position. Complete 12-15 repetitions.

Do Jumping Jacks, High knees, or jog in place for 30 seconds.

V-Ups: Sit on the edge of a chair or bed and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.

Do Jumping Jacks, High knees, or jog in place for 30 seconds.

Well, now you have 6 tips that will keep away the unwanted vacation pounds. You may even end up losing a pound or two while away.

Snack Healthy

Travel days create the perfect opportunity for snacking. A mocha and scone before your flight, a salty snack on the plane and then before you know it - it's lunch time! Road trips open up even more opportunities for regrettable snacking...rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants that line the highway.

This summer avoid unhealthy snacking by packing your own goodies. Try these:

Dried or fresh fruit
Unsalted nuts
Health bars
Cut veggies
Low fat crackers or pretzels

Also remember to drink plenty of water throughout the day. It's easy to become dehydrated
while traveling, so always carry a water bottle with you.

What Would Your Ideal You Do

When it comes to fat loss and fitness, it can seem like you are climbing an endless Mountain. Or maybe I should say endless blubbery Mountain.

The path can be long, uphill, and not well marked. Not to mention the pain that's involved. But you don't have to do it alone.

Find a guide.

I have in my life a few mentors for various aspects of business and personal life. I may have everything together when it comes down to maintianing a healthy lifestyle, but when it comes to other aspects of my life I admit I can't always do it alone.

God/My Pastor : Spritual Guidance

Financial Advisor: Financial Guidance

My Parents: Relationship Advice (they have been married for over 27 years)

You Get The Point.

Don't look at me as your trainer but as someone who is mentoring you in leading a healthier and more active lifestyle.

ARE YOU LAZY

I know a lot of lazy people.

People who would rather spend the day planted on their couch than anywhere else.

People who choose take-out over home cooked, every night of the week.

People who would rather have a root canal than go do a workout.

Sure, I know that we all have our occasional lazy day on the couch, but lately it seems that more and more people are turning laziness into a career. What about you? Check if the following describe you:

You are habitually inactive.

You'd rather be a passive observer than an active participant.

You're a master excuse-maker.

You find shortcuts in order to avoid the long haul.

If that's you, don't get down on yourself. There are many legitimate causes of laziness. Here are just a few...

Sleep Deprivation: When you're short on sleep it's easy to become unmotivated, which quickly turns into laziness. Get a minimum of eight hours of sleep each night in order to maintain enough energy to get you through the day. Some experts even say that ten hours of sleep each night is what you need to function at your best.

Caffeine Abuse: Starting your day with a jolt of java may help with your initial alertness, but the dip in energy that takes place a few hours later could be the reason that you become lazy later in the day. Avoid the rush and crash of caffeine and instead rely on your steady supply of natural energy.

Bad Habit: At some point being lazy simply becomes a habit. If every night after work you head straight to the couch, it soon becomes automatic and not a conscious decision. Breaking the habit of laziness is actually quite easy. Simply take yourself off of autopilot and make the conscious decision to do something productive instead - like heading to the gym rather than the couch.

Inactivity: If your job keeps you in a chair for hours at a time, and you don't exercise when off the clock, then your body is just accustomed to inactivity. It's time to wake up your under-used muscles and to reacquaint yourself with the joy of motion. A simple way to get back into the swing of things is to go on a 30 to 60 minute walk either before work or after you return home.

Laziness begins when you ignore that little nagging voice in your head. You know, the one that reminds you when you should take action on something rather than sit by and let the opportunity slip away.

Is today the day that you will kick laziness to the curb?

Is today the day that you will take action toward achieving your goals?

Is today the day that you will listen to that little voice of reason?

IMAGINE YOUR IDEAL YOU

What does the 'ideal you' look like?

How does the 'ideal you' spend their time?

Who would the 'ideal you' spend time with?

What would the 'ideal you' accomplish?

The distance between you and your 'ideal you' is created by laziness.When faced with decisions, big or small, do what your 'ideal you' would do, rather than taking the easy way out.

Don't Forget to Register at http://www.refresheverything.com/ and get ready to vote Starting May 1st For Fit and Fly Nation.

There are few things more frustrating than not being able to lose weight.

You want to be slimmer and to tone your body, but your weight won't budge.

Read the following

7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

Blocker #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you. Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you've always wanted. Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it. You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal. Give up the belief that you can't achieve the body you've always dreamed of. See it first in your mind, and then in the mirror.

Blocker #2: Your Fear

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change. Believe that something MUST change. You can't be wishy-washy about it. You can't be considering it. You can't even be pretty sure about it. You've got to be rock solid. Believe that YOU must change it. You can't pass the buck of responsibility and expect to lose weight. It's on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission. Believe you CAN change it. You may have failed in the past, but that doesn't matter. When you put your mind to it, you're able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you'll be unstoppable.

Blocker #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer. Don't skip out on your responsibilities with excuses, instead expect more from yourself. Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal, and read them first thing each morning. Remember that you can only have two things in life: excuses or results. Which do you want?

Blocker #4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must. The margin between success and failure is bridged by your commitment. Don't give up until your goal has been achieved. Treat exercise with the same importance as a work meeting, and you'll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule. If you don't give up, then you'll never fail.

Blocker #5: Your Diet

If you consistently eat the wrong food, then you're weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits. Don't eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat. Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains. Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Blocker #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following: Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough. Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace. Remember that anyone can have one great workout, but that won't get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Blocker #7: Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster. Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results. I am passionate about seeing you achieve results - don't waste your time, energy and effort on mistakes. When you start a program with me, you suddenly have the upper hand on weight loss. I'll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.

Are you PIGGIN' out on STRESS?

Are you PIGGIN' out on STRESS?

Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.

Identify the sources of stress in your life.
True sources of stress aren’t always obvious, and many times they are overshadowed by our own thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your Procrastination, rather than the actual job demands, that leads to deadline stress. So look closely at your habits, attitude, and excuses in order to find the underlining stress factors.


Find ways to cope with the stress. There are many ways to deal with stress. In our fast paced world we always look for the "quick fix" to a problem but this is the last thing we want to do hen dealing with stress factors because it often leads to unhealthy habits like Smoking, Drinking, Overeating, and in some cases illegal drug use.

If The Way You're Currently Dealing With Stress IS NOT contributing to your health and well-being then its time to find an ALTERNATIVE SOLUTION.

Taking up a New Hobby, Exercise, being actively involved with the community, or just making time to relax and have some fun are great ways to reduce your stress levels.

For More information on how to make fitness a part of your stress relief shoot me an e-mail fitandfly6@gmail.com

Have you made progress or did your motivation sizzle out?

As the second month of 2010 comes to a close, where do you stand with your resolutions?

Have you made progress or did your motivation sizzle out?

Most people wait around for motivation to strike them like a lightning bolt. Well, I've got news: motivation isn't something that happens to you - it's something that you create for yourself.
If you don't feel motivated to achieve your goals, it is likely due to mental roadblocks that hold you hostage.

Read the following 21 Mindset Tips and prepare your mind for success.

Success comes first in the mind, so visualize yourself accomplishing your goals.

Remember, you are the only person who can hold you back.

Forgive yourself and love yourself despite past failures.

Decide what is important in your life, and focus on that.

Conquer each negative thought the moment it enters your mind, when it is weakest.

Give up the idea that things won't go right unless you worry about them.

If you bring the body of your dreams to the point of resolve, then you'll soon be living in it.

Look towards your future, if you believe the best is yet to come then it will be.

You become what you think about most.

The margin between success and failure is very small and easily bridged by determination.

Start your day by accomplishing your hardest task first.

Set small attainable goals, rather than one monumental goal.

Convince yourself that exercise is fun, and it will be.

Know your big reason why.

Create a motivating play list of songs to use as the sound track to your workout sessions.

Every decision you make leads you either closer toward achieving your goal, or farther from it.

If you think you're a fat person, then you'll stay fat. If you think you're fit, then you soon will be.

Once you've set your goal, your attitude either pushes you toward accomplishment or failure.

If you don't know exactly where you want to go, you will likely end up someplace else.

You can have the body of your dreams, but first you must give up the belief that you can't.

You can only have two things in life: excuses or results.

If you're sick and tired of making excuses, then contact me today to get started on a results-driven fitness program.

5 Stupid Things Healthy People Do

You are not a stupid person. Not by any means.In fact, it's my guess that you're healthier than most. You probably exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don't binge on sugar. And you never - ever - eat fast food. Well, almost never.But you do have a few unhealthy skeletons in your closet -ones that you probably aren't even aware of. The following 5 Stupid Things are frequently committed by health conscious people. Once you break these bad habits, you'll find that achieving your weight loss goals just became a whole lot easier.

1. You're Dehydrated
It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
Dehydration also slows your metabolism, which hinders weight loss.You shouldn't wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration. The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

2. You Eat Out Too Often

Research suggests that most people eat out one out of every 4 meals and snacks. That's an average of once a day.
Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.

Even when you order ‘healthy' items, you're still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn't it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?The main reason people eat out is for convenience, so with a little organization you'll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you'll need for those meals. Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

3. You're Sleep Deprived

In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That's more than half of us that clearly don't get enough sleep.
Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.

A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you're sure to get all the rest you need. If you have trouble falling asleep once you're in bed, then try these two tips. First, make sure that you don't drink any caffeinated beverages after lunchtime. Second, don't eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.

4. You're Stressed Out

I don't have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.

Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level. Once it's all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

5. You're on Exercise Autopilot

You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.

You don't have to increase the amount of time that you spend exercising in order to see quicker, faster results. It's all about challenging your body. There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting. Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

Instant Accountability

Do you have a weight loss goal that you're working toward? Post it on Facebook, and get instant accountability from friends and family. Be specific with your post. Include the exact amount that you aim to lose and the date that you'll lose it by. You may be surprised how encouraging and supportive your friends will be - it may be exactly the motivating boost that you need to achieve your goal.

Gourmet Open-Faced Salmon Sandwich

Open-faced sandwiches are great for cutting out extra calories while trying to lose weight. This recipe calls for sprouted grain bread, which is flourless bread that is densely packed with nutrients. Store your sprouted grain bread in the freezer, since it is made without preservatives or chemicals to promote shelf life. Yield: 2 servingsHere's what you need:
1 sprouted grain bun
2 Tablespoons hummus
1/2 cup arugula
Half of an avocado, peeled, pitted and sliced
6 oz smoked salmon
2 thin slices of onion
4 slices of heirloom tomato
Salt and pepper to taste
Spread each piece of the bun with 1 Tablespoon of hummus. Top each with half the arugula, avocado, salmon, onions, and tomato.
Season with freshly ground sea salt and pepper. Nutritional Analysis: One serving equals: 267 calories, 9g fat, 25g carbohydrate, 6g fiber, and 22g protein

Hummus

Ingredients
1 clove garlic
1 (19 ounce) can garbanzo beans, half the liquid reserved
4 tablespoons lemon juice
2 tablespoons tahini
1 clove garlic, chopped
1 teaspoon salt
black pepper to taste
2 tablespoons olive oil

Directions
In a blender, chop the garlic. Pour garbanzo beans into blender, reserving about a tablespoon for garnish. Place lemon juice, tahini, chopped garlic and salt in blender. Blend until creamy and well mixed.

Transfer the mixture to a medium serving bowl. Sprinkle with pepper and pour olive oil over the top. Garnish with reserved garbanzo beans.

Rice With Black Beans

Ingredients
1 onion, chopped
1 tablespoon vegetable oil
1 (14.5 ounce) can stewed tomatoes
1 (15 ounce) can black beans, undrained
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
1 cup brown rice

Directions
In a large saucepan, cook and stir onion in oil until tender and translucent, but not brown. Add tomatoes, beans, oregano and garlic powder. Bring to boil. Stir in rice, return mixture to a boil. Reduce heat to simmer, and cover.

Let mixture simmer for 5 minutes. Remove pan from heat and let stand 5 minutes before serving.

Vegan Black Bean Burgers

This delicious black bean veggie burger recipe works well as long as you follow the directions and proportions as given. As far as the ingredients go, this is a very flexible veggie burger recipe. You just need to watch out for the dry/wet balance.
It works fine to substitute peppers for onion, or celery, in this black bean recipe, and I used only one clove of garlic. Grated carrots would be another possible substitution. I made the bread crumbs in the food processor using thick dry crusts.

Makes 10 large black bean veggie burgers.

Ingredients:
2 cups black beans cooked (Shelley cooks extra and freezes*)
1 Tbsp cooking oil
1/2 cup green pepper, chopped fine
1/2 cup red onion, chopped fine
1 large stalk celery, chopped fine
2 - 4 cloves garlic minced (depends how much you like garlic)
2 tsp cumin
2 tsp paprika
1/4 tsp cayenne pepper
Salt and pepper to taste
1/4 cup hummus
1 Tbsp soy sauce or Braggs Liquid Aminos
1/2 cup quick oats
2 slices dry whole wheat bread crumbled into tiny pieces (hint: blender or food processor works great)

Directions:
Heat oil in a frying pan on medium low
Sauté garlic & onion in oil until soft
Add the celery & pepper, fry until softened
Mix in the herbs & spices and heat through
Mash or puree half the beans
Add reserved beans and all other ingredients EXCEPT hummus and liquid seasoning
Mix well by hand
Add enough of the hummus or liquid seasoning to moisten mixture fairly well
Mixture may seem a little sticky, but it's better than a bit dry, because they WILL dry out while cooking
Form 10 flat patties and cook on medium until brown, approx. 10 min per side
Fantastic with a little brown mustard, horseradish and sweet pickle

Fit And Fly Nation Boot Camp @ Kairos Community Church

BOOT CAMP is an affordable way to get the proper, motivation, tools, and support your need in order to transform your body and create a healthier lifestyle.

What You Get As A Participant

• Meet 4x A Week In A Group Personal Training Setting
• Custom Off Day Workout Program
• Access To The Most Advanced Nutrition Program On The Market
Participants will meet with our personal trainers in a group personal training setting in their designated class. Each session is 60 minutes long and will focus on your cardiovascular fitness, muscle strength/endurance, and your flexibility.

WAIT THERE'S MORE

Each participant will have a custom off day workout program created for them to complete on their days off from training in the group class. From your online client homepage, you can access your monthly workout calendar, online nutrition program, and e-mail your personal trainer with any questions you may have about the program.

WHAT YOU'LL NEED

• Athletic shoes • Exercise mat • Weightlifting gloves (optional) • Pair of 5 and 10 lb. dumbbells • Water

WHAT TO EXPECT

Each day of training is different, designed to work various areas of the body to improve your overall health and provide you the motivation you need for rapid results.

• Static and rhythmic stretching • Running /walking • Military exercise drills • Stair climbing • Calisthenics • Resistance training • Plyometrics (speed/strength training drills) • Free weight exercises • Bands • Ab and all-around core training • Agility and power drills • Partner drills

THE COST:

The cost for each month of participation is only 160.0 0 you can register online at http://www.myfitandfly.com/ or at Kairos Community Church February 19th & 20th. For more informatoin please contact Reginald Lewis at reggie@myfitandfly.com

Fit And Fly Nation Blog #1

Trigger Foods and Why you are always hungry:

I have wondered for a long time I can eat an entire bag of pretzels, or a full box of cereal and yet still be hungry moments later.

I thought I could just be damaged. (Still up for debate)
Well a recent study had some interesting findings and when combined with some existing data can offer up some answers.

For me and millions of others, high carb foods are often "trigger foods". A trigger food is a food that can trigger you to overeat or binge. You just keep eating and eating and eating.

When you eat, all sorts of hormones do an elegant little dance in your body. Some may call this dance a “war”. Anyway, these hormones have numerous tasks, including telling your body what to store where, what to use and not use and when you are full.

The problem found by researchers is that high-carb meals actually kill the cells that produce the signal that your belly is full. Apparently the cells that produce the "I'm hungry" hormones are naturally protected, but the "I'm full" ones are susceptible to attack and death. Talk about killer carbs.

So you take a high carb food that you are a prone to overeat anyway- a trigger food, and add to that the fact that eating that food kills off the cells that tell you you are full and you are screwed my friend.

So what can be done? Unfortunately, not a whole lot. The only strategy that works is avoiding the trigger food completely. I know it's tricky, but if you don't eat the trigger food, you can OVER eat the trigger food. Get it?

Other studies have shown that high protein meals satisfy much more than do high carb meals. Fiber also works to fill you up too. Concentrate your meals around a lean protein source, fibrous veggies and healthy fats and you should be all set.

What you don't know could hurt you

How much thought do you put into what you eat? If you want to get into great shape then you'll be interested to know that 80% of your fitness results are attributed to your diet. In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds.

I don't blame you for being confused about what you should eat. The media surely doesn't help. One day the talking heads want you to give up all fats. The next day carbs are the culprit, and then acai berries become the holy grail of weight loss. The food manufacturers increase confusion by printing misleading labels and bogus health claims. Sometimes it seems like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food.

The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected. It's time to re-examine what you eat. It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.

I've outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:

Red Flagged Ingredient #1: High Fructose Corn Syrup (HFCS) HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage. The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including the following:
Sauces (including ketchup)
Yogurt
Energy Bars
Soft Drinks / Fruit Juices
Processed baked goods
Cereals
Crackers
Ice Cream
Salad Dressing
Most packaged snack foods

Red Flagged Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat) Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology. Check each food label for the word ‘hydrogenated' and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.

Red Flagged Ingredient #3: Aspartame Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn't been proven safe for use as a food additive. MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.

Red Flagged Ingredient #4: White Sugar White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells. Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain.

Red Flagged Ingredient #5: White Flour White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don't need that. Once you cut these 5 items out of your diet, you'll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time. If you're serious about looking and feeling your best through purifying your diet, then focus on eating real food items. Real foods include lean meats, vegetables, whole grains, fruits, nuts and seeds.

Naturally Sweet Valentine

Valentine's Day is right around the corner – have you thought about what to get your special someone? This year consider an arrangement of exotic fruit or gourmet dried fruit in lieu of the expected box of chocolates. Fruit is nature's candy – sweet and packed with antioxidants. Your special someone will feel the love, and will appreciate your thoughtfulness.

Lime-Spiked Asparagus

Here's a real food item for you! If asparagus isn't a mainstay in your diet, then it's time you make it one. Asparagus is packed with folic acid, which is necessary for blood cell formation. Fresh squeezed lime makes this dish refreshing and delicious. This recipe only takes 15 minutes, perfect for weekday dinners. Yield: 2 servings Here's what you need...
1 teaspoon olive oil
3 garlic cloves, minced
1 shallot, minced
1 bunch fresh asparagus spears, tough ends trimmed
Juice from 1/2 lime
Salt and pepper, to taste
In a large skillet heat the oil over medium heat. Mix in garlic and shallot, and cook for a couple of minutes. Add the asparagus spears, cook until tender, about 5 to 7 minutes.
Squeeze lime juice over asparagus and season with salt and pepper.

Nutritional Analysis: One serving equals: 80 calories, 2g fat, 8g carbohydrate, 3g fiber, and 3.5g protein.