Healthy Reflections

IN THIS ISSUE

How I lost 7 pounds in July!

I recently returned to DC from a series of conferences throughout the Midwest. Needless to say I enjoyed myself immensely, but my diet had gone down the tubes. One thing is for sure Dallas, Houston and Cleveland have lots of wonderful restaurants and their choice of meat tops the charts! However, when I assessed my body after arriving home I realized I felt sluggish, fatigued and a little overweight.

So what did I do? That Monday morning I woke up nice and early pulled out my Juiceman juicer and got to cleansing. Now for those you out there that say no way…I say the proofs in the pudding. Five days later after juicing each morning and eating ONLY salads and fruits for one week, I was rejuvenated, full of energy and most of all SEVEN pounds lighter! Take a look at some of my juicing recipes down below if you want to give it a whirl. Try it for even two or three days…you'll be glad you did and may even lose a few stubborn pounds like me!

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Somethins Cookin  Save the Date!   
I've got something really exciting going on this fall you won't want to miss!  Beginning the first week of October I'll be hosting an unbelievable event focusing on redesigning your body and improving your health.  A panel of experts including a personal chef, nutritionist, naturopathic doctor and massage therapist will join me. Be sure to keep your calendar open for this extraordinary event!
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Featured Article

LOSE FIVE INCHES OFF THOSE ARMS
Has this ever happened to you?  You make the motion of waving goodbye to someone and the back of your arm continues to wave long after you stopped.  While this is a frequent complaint from women, men are not immune to the back-arm waddle. 

For the majority of folks, the girth measurement around the mid bicep area is well above 10 to 11 inches (a nice size bicep).  Most of the time, I am asked for exercises to help firm that area up.  What is actually being asked for is a triceps (back of the arm) exercise.  But first, similar to any other body part, body fat must be addressed.  Meaning, if you have excess body fat, no amount of firming will get rid of the fat.  Nor, in this situation, will firming stop the back-arm waddle.

If you have excess body fat, it can be reduced through the proper combination of cardio and strength training exercise, and mindful eating.  Then, these two exercises will help you to show off strong, toned arms.  With both exercises, take five seconds for each repetition so that you do not use momentum.

Triceps Kickback:

• Keep your back flat and your supporting leg slightly bent.
• When performing the "kickback" motion, your elbow should not move from its starting position: keep it glued to your side.

Triceps Overhead Press:

• Sit up straight: chest out, shoulders down and back, and eyes looking straight ahead (your chin should not be down).  Feet should be flat on the ground.

A balanced exercise program, mindful eating, and a little patience… soon you'll be waving goodbye to the waddle!



Client Spotlight

HURRAY FOR FITNESS BY PHONE!
"I was motivated to start the Fitness by Phone® Coaching Program because I was overweight and suffering from the many ailments that come with it: low energy, frequent injuries from routine actions, and lower self confidence.

The program really worked because my Coach led me through a simple, but effective plan to get me back into regular exercise and make a lifestyle change. The Caltrac accelerometer showed me the clear reality of calorie input vs. output and made me realize how low my weekday activity level really was. Using the heart monitor and engaging in interval training gave me something to concentrate on instead of the actual exercise and effort, making exercise more enjoyable.

The largest impact from the Fitness by Phone® Coaching Program was the weekly phone calls with my Coach that included praise, motivation, and customized goals.  The calls also kept me accountable and focused.  I have tried self-organized plans before, none of which lasted longer than a month, and none yielded the same results.

Since that point early this year I'm pleased to say I have lost 20 lbs. (about 11% of my original weight)!  All the other benefits; more energy, fewer pains and better self-confidence came with it.  The results even convinced my wife who believed a program that started with walking was not going to work.

Since then I have maintained the exercise and weight loss. The program worked for me and I take the opportunity to recommend it to everyone who asks how I did it." 

Mike Ramsey - Owner, GolfTEC
Columbus, OH

Fran's Juicking Recipes

Some of my favorite recipes I've collected over the years are actually beauty treatments for my body.  If you're focusing on losing weight or cleansing, for a few days, follow these suggestions closely:

1. Start your day with a vegetable juice for breakfast to wake you up and get you going.  You'll be amazed how full and nourished you feel.  Be sure to follow with a mid morning snack - piece of fruit or ¼ cup of granola. 
2. Enjoy a hearty lunch (large salad and or vegetable soup); and later a mid afternoon snack of 1/4 cup almonds or walnuts.
3. Finally for dinner another large salad (remember all veggies no meats or cheeses while cleansing).  A nice fruit smoothie to round things up.

*My recipes (I've indicated with a B-breakfast, L-lunch, D-dinner, S-Snack).

B- Wakeup - 6 carrots, two apples
B- Sunshine Cocktail - 2 apples, 4-6 strawberries
S- Energy Shake - handful of parsley, 6 carrots
L- Bushwhacker - 6 carrots, 3 broccoli flowerets
L- Digestive Tonic - handful of spinach, 6 carrots
S- Healthy Heart Cocktail - 6 carrots, ½ apple, ½ inch slice of fresh ginger
D- Colon Tonic - 6 carrots, 1 3-inch wedge of green or red cabbage, ½ apple
D- Potassium Broth - Handful of spinach, Handful of parsley, 2 stalks celery, 4 carrots
D- Body Cleansing - 4 carrots, ½ cucumber, 1 beet
S- (late night) Calming Nightcap - 2 stalks/ribs of celery, 1 apple, 3 carrots (great for stress too)
                                 *Compliments of The Juiceman menu planner

For more information on juicing and cleansing, contact us for a free phone consultation: contact@aerobodiesfitnes.com

Mail Bag

Could you be a workout partner?
Elizabeth, one of our clients is searching for someone to workout with her sister.
She is a young adult female with mild Cerebral Palsy and related developmental
disabilities is in search of a physical trainer / workout partner. She
is looking for someone who will go on long walks with her, exercise,
swim, play tennis, and do other physical activities with her to help
her lose weight.

Approximately 10-15 hours per week. Flexible evening hours and
weekends.

If interested, or know someone who is interested, please email your
resume to anightingale73@hotmail.com Please put "personal trainer" in
the subject line.

Must be in reasonable physical shape or motivated to get in shape, have good communication skills, and be comfortable working with people with
disabilities.

Fed up with diets and exercise that don't work?

You're not alone! Call (703) 642-8577 or email us

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