Tim : 5 Ways to Motivate yourself to exercise!

5 Ways to Motivate yourself to Exercise



1)Think about how awful you will feel if you don’t!!!!
Once you start exercising, you will experience the release of endorphins in your body which give you a natural high! How do you want to feel today? Yukky or energized?This endorphin release is the body form of a pill that natural, Not man made! ITS FREE:)))

2)Use visualization!!!!
Visualize how you! Are going to look once you reach your goal of losing that 10- 20 pds or getting rock hard abs.!!! Picture yourself running for 20 minutes and imagine how good you will feel. If you can only do 10 pushups and you want to do 15, start visualizing yourself doing 15 pushups. Picture yourself doing them and count each one in your mind. Visualization is used by many top athletes to get them past performance plateaus.

3)Make exercise a exciting and fun experiencing!!!!

Find an activity that is fun to do. Ex. Walking,Hiking, biking.. Sign up for a 5K race you will have a certain date that you have to be ready to run or walk the race. This will give you a reason to train for something.Even a bike club Make it FUN!!!

4)Workout with a Friend or Trainer!!!!

Find a workout buddy that can help you stay accountable. If not hire professional so you can proceed with discipline,motivation and accountability towards your goal!


5)Think long term health benefits!!!!
As I mentioned in my previous point, physical appearance is a huge motivating factor, but your health should be an even bigger one. The thing with health, is that we do not “see” it. As we becoming more and more concerned with being healthy and living a better quality of life as they get older. Use this to your advantage as well to motivate yourself to exercise. The list of health benefits that exercising provides you with is just enormous. By thinking about maintaining a high quality of life for years to come, you are thinking long term and thus you can find the proper amount of motivation to stay active even during times that you feel like giving up. We all want to be healthy, and going through health concerns brings about much stress to our life as well as to those that we love. ........When I hear of fathers or grandparents that are changing their lifestyle and becoming more active to be around to see their children grow up, I am so proud of them. That’s one of the strongest motivation you could ever have to turn your life around with exercise!!!

Hope you got motivated:)))
If you need of professional assistance fill-out a form : at www.austinxfit.com

Tim

Tim 4 Rules : For a successful weight loss program:)

In order for a client to be success in a weight loss program I emphasize 4 rules.Theses rules I have put together in order for a realistic and healthy way to achieve positive goals with the support of friends and family.

Tim Rules
1)Diet
Incorporating a nutritionally balanced diet that includes low fat, high fiber choices from
each food group in portions appropriate for weight loss and developing sound eating
patterns. The initial weight loss goal of 10% initial body weight lost in 6 months is
attainable and results in health improvements.

2)Behavior
Learning new methods of selecting and preparing food to achieve weight loss and health
goals. Behavioral skills include realistic goal setting, self-monitoring, planning for high
risk situations, recovery from relapses, identifying personal “cues” which trigger
overeating, etc.

3)Exercise and physical activity
Adopting a more active lifestyle. Studies have shown that moderate exercise at least 5
times a week is essential for losing and maintaining weight. The National Weight Loss
Registry found that participants who were able to expend 2500 calories a week
(equivalent to ~ 60 minutes/day walking) were the most successful at losing and
15
maintaining long term weight loss. Increasing physical activity through daily living
choices has also been shown to offer a sustainable energy expenditure behavior.

4) Social support
People who have the support of family and friends are more likely to be successful in
weight loss. This also helps in maintaining an exercise program. Group meetings and
group walking have been initiated for this reason.

Provide by
www.austinxfit.com

Halloween candy : Invades Body with 146 Sideaffects!!!

This a great reminder of what sugar does in the body....
http://www.rheumatic.org/sugar.htm

Healthy Dip for Sunday Football

Healthy 7 Layer Mexican Dip Recipe for Monday Night Football:)

Prep Time: 15 minutes, Makes 8-12 servings


*4 cups shredded iceberg lettuce

• 1 cup refried beans, heated if desired
• 2 cups cherry tomatoes, chopped
• 1 cup diced onions
• 1 cup canned black beans, heated if desired
• 6 ounces lean ground beef
• 4 ounces roasted red peppers (not packed in oil) chopped
• 1/2 cup fat free sour cream
• 1/4 cup shredded fat-free cheese
• 3 1/2 teaspoons taco seasoning mix, dry
• salt, black pepper, lime juice to taste

1. Combine half of the tomatoes with all of the onions. Season to taste with salt, black pepper, and lime juice. Set aside.
2. Place lean ground beef in a non-stick skillet sprayed with non-stick spray and cook for 5 minutes over medium heat. Drain meat and place back in the pan. Add remaining tomatoes taco seasoning and 2 tbsp. of water and cook over medium heat while stirring until mixed and heated.
3. In a large dish, layer ingredients in this order: lettuce, refried beans, tomato/onion mix, sour cream, black beans, “meat” mixture, shredded cheese, and red peppers.

Per Serving: 1 cup, Calories: 125, Fat: 1g, Carbs: 19g, Fiber: 8g, Sugars: 3g, Protein: 12g

Breakfast " Banana Walnut French Toast

Banana Walnut French Toast

Ingredients

4 large eggs, preferably organic, beaten
½ cup lowfat milk, preferably organic
1 teaspoon vanilla
½ teaspoon cinnamon
1 tbsp butter or oil (for skillet)
1 one-pound loaf of freshly-baked whole wheat bread from a local bakery
2 ripe bananas, preferably organic, sliced
¾ cup chopped walnuts

Combine eggs, milk, vanilla, and cinnamon in a large bowl and mix well. Slice bread to medium thickness.
Heat a skillet on high and add butter or oil. Dunk each bread slice in egg mixture, then place on skillet. Cook until browned on one side, then flip over; cook until browned again. Place on plates, cover with walnuts and bananas. Sprinkle with additional cinnamon if desired, and serve.

The Nutrition Data

Serves: 4 - 6
Prep Time: 2 minutes
Cook Time: 13 minutes

Nutrition Score per serving:

(2 slices): 422 calories, 20 g fat (42% of calories), 4 g saturated fat, 49 g carbs, 14 g protein, 8 g fiber, 96 mg calcium, 3 mg iron, 577 mg sodium

Provide by www.Austinxfit.com 

Grilled Salmon & Zucchini with Red Pepper Sauce

This recipe is a great way to get your protein intake inn and get some extra Fatty- Omegas 3,6...Great for the skin tone ,lower cholesterol ,Blood pressure and helps cognitive process for those stressful days of thinking...By www.austinxfit.com



Ingredients

1/3 cup sliced almonds, toasted (see Tip)

1/4 cup chopped jarred roasted red peppers

1/4 cup halved grape tomatoes, or cherry tomatoes

1 small clove garlic

1 tablespoon extra-virgin olive oil

1 tablespoon sherry vinegar, or red-wine vinegar

1 teaspoon paprika, preferably smoked

3/4 teaspoon salt, divided

1/2 teaspoon freshly ground pepper, divided

1 1/4 pounds wild-caught salmon fillet, (see Note), skinned and cut crosswise into 4 portions

2 medium zucchini, or summer squash (or 1 of each), halved lengthwise

Canola or olive oil cooking spray

1 tablespoon chopped fresh parsley, for garnish

Directions

1. Preheat grill to medium.

2. Process almonds, peppers, tomatoes, garlic, oil, vinegar, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor or blender until smooth; set aside.

3. Coat salmon and zucchini (and/or summer squash) on both sides with cooking spray, then sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Grill, turning once, until the salmon is just cooked through and the squash is soft and browned, about 3 minutes per side.

4. Transfer the squash to a clean cutting board. When cool enough to handle, slice into 1/2-inch pieces. Toss in a bowl with half of the reserved sauce. Divide the squash among 4 plates along with a piece of salmon topped with some of the remaining sauce. Garnish with parsley, if desired.

Tips:
Note: Wild-caught salmon from the Pacific (Alaska and Washington) and Pacific cod are more sustainably fished and have a larger, more stable population. For more information, visit Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).

Tips: To toast chopped or sliced nuts, stir constantly in a small dry skillet over medium-low heat until fragrant and lightly browned, 2 to 4 minutes.

To skin a salmon fillet, place on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 degrees angle, separating the fillet from the skin without cutting through either.

Nutrition Facts

Calories 280, Total Fat 13 g, Saturated Fat 2 g, Monounsaturated Fat 7 g, Cholesterol 66 mg, Sodium 601 mg, Carbohydrate 8 g, Fiber 2 g, Protein 32 g, Potassium 871 mg. Daily Values: Vitamin A 20%, Vitamin C 35%. Exchanges: Vegetable 1.5,Lean Meat 4,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet

Turkey Muffin Meat Loaf

I love meat loaf, hav you tried this but with turkey...Just as good but so much healthier for you... www.Austinxfit.com

All you need are some steamed veggies or a spinach salad and you have a very healthy and great tasting meal! These meat loaf muffins only take 40 minutes to make and it is so easy!

Turkey Meat Loaf Muffins

Time: 40 Minutes

6 servings (2 loaves each)

Ingredients:

1 1/2 lb. ground turkey breast

3/4 cup old-fashioned or quick cooking oats

1 small red bell pepper, finely chopped

1/2 cup apple juice

3 teaspoons onion powder

1 teaspoon salt

1 teaspoon dried sage leaves, crushed

1/2 teaspoon pepper

1/4 teaspoon garlic powder

2 tablespoons apple juice

Directions:

Step 1: Heat oven to 375 degree F. Spray 12 regular-size muffin cups with cooking spray. In a medium bowl, mix all ingredients except 2 tablespoons apple juice.

Step 2: Spoon mixture evenly into muffin cups, mounding tops. Brush tops with the remaining 2 tablespoons of apple juice.

Step 3: Bake 20 to 30 minutes or until thermometer inserted in center of loaf reads 165 degrees F

Nutrition Information:

210 Calories (60 calories from fat)

Total Fat: 7g (saturated 2g; Trans Fat 0g)

Sodium: 470mg

Total Carbohydrates: 12g

Sugars: 4g

Dietary fiber: 1g