Etobicoke Boot Camp, Fit 1 Bootcamp
Mountain or Molehill?
So you have a weight problem.
Pounds have added up over the years, slowly accumulating on your hips, thighs and belly.
When you look in the mirror you don’t like what you see. Yet you feel stuck.
You’re stuck because…
- You’ve gained too much weight to ever lose it all.
- You’re too old to make a change.
- You’d be lost in a gym.
- You simply don’t know where to start.
And so, if you are like most people, you give up on yourself before you ever shed a pound. The enormity of your goal paralyzes your ability to even begin.
I believe you can end this cycle of self destruction by simply focusing on the mole hills that make up the mountain – rather than focusing in on the mountain itself.
Don’t get me wrong, I know that weight loss can seem like an enormous task – especially when you have 20, 50 or even 100 pounds to lose.
However, rather than being discouraged by the mountain of fat you need to lose, conquer the mole hill of losing one single pound each week.
In fact, make it your weekly mole hill to drop one pound a week. (Our Etobicoke boot camp can help you with that by the way)
Doesn’t that sound easy? If you did this consistently for one year you would lose 50 pounds.
So how do you shed a pound a week?
First you must know how many calories are in a pound of fat. There are 3500 calories in a pound of fat.
So the rest is simple. Just burn 3500 extra calories.
Create a 3500 calorie deficit each week by a combination of increased calorie exertion (exercise) and a decrease in calories consumed (eating less).
Take every opportunity to exert more calories by increasing your physical activity and to decrease your calorie consumption by eating fewer calories and by making healthier choices.
It helps to record your progress in a notebook and refer back to it. You will be surprised how encouraging it is to see your weekly progress written down on paper.
Remember, if you lose 500 calories a day you will drop a pound in a week.
Here are some practical ways Fit 1 Etobicoke Boot camp recommends to lose calories:
|If you normally…||Do this instead…|
|Drink a mocha||Drink plain coffee or tea (250 calories lost)|
|Eat a snack from a vending machine||Enjoy an apple (180 calories lost)|
|Hit the snooze button in the AM||Jog for 30 minutes before work (150 calories lost)|
|Skip your workout||See me for an invigorating workout (changes your life!)|
Weight loss doesn’t have to be a mountain. Each molehill you conquer will take you one step closer to a healthier, fitter you.
Small changes to your lifestyle over time will make the difference.
Our Fit 1 Etobicoke boot Camp is always available to help –
Call or reply to this article to set up your free consultation.
Having trouble with motivation? Try this technique:
- Go through your photo albums and find a picture of yourself in your best shape ever. It may be a photo from your college or even high school days.
- Now go through your photos and find a picture of yourself in your worst shape ever. You may have to go through old shoe boxes of photos, since this photo may not have made it into your photo albums.
- Place the two photos side by side. You at your fittest; you at your fattest. Study the photos. Remember what it felt like to be in great shape. Remember what it felt like to be in terrible shape (you may be living that right now).
- Make a decision. Do you want to continue living your life in bad shape? Or will you shake off past failures and do what it takes to achieve the body you once had?
Share your two photos with me. Show me the great body that you once had and together we will get that body back.
Sweet & Tangy Salmon
It’s barbeque season, and what better to throw on the grill than a tender fillet of salmon? Salmon is full of healthy omega-3 fatty acids and B vitamins. In addition to the health benefits, this salmon recipe packs a sweet and tangy flavor that is sure to please.
Here’s what you need:
- 1 fillet of fresh Salmon
- 1 cup Lite Soy Sauce
- 2 tablespoons fresh minced Ginger
- 1/2 cup Agave Nectar (or Honey)
- Combine the Soy Sauce, Ginger and Agave nectar. Place the Salmon in a pan and cover with the Soy marinade for 1 hour in the fridge.
- Prepare your grill. If desired, soak a cedar plank to barbecue the Salmon on.
- Grill over medium heat until cooked through and flaky.
Nutritional Analysis: One serving equals: 300 calories, 12g fat, 8g carbohydrate, .5g fiber, and 40g protein.
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