So you have a weight problem.

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.

Here are some practical ways to lose calories:

  Trainers On Site is always available to help ??call or reply to
this email to set up your free consultation.

Picture This

Having trouble with motivation? Try this
technique:

1. 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.
2. 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.
3. 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).
4. 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 your Trainer.
Show us 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.
Servings: 2

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)

1. 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.
2. Prepare your grill. If
   desired, soak a cedar plank to barbecue the Salmon on.
3. 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.

Spread the word. Use
the “refer a friend” link below to forward this newsletter to your
friends, family, and coworkers.

Summer has arrived and along with it the dreaded bathing suit season.

Whether you can’t wait to bare it all on the beach, or if you’re still working toward a weight loss goal, exercise is the key to looking and feeling great in summer months.

But why else should you exercise? Here are the top 7 reasons to exercise this summer:

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here’s what losing fat feels like:

• Your pants become loose
• People around you begin to say that you look great
• A glance at yourself in the mirror makes you smile
• Your energy levels soar
• You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you??l protect yourself against injury. It amazes people when the chronic pain that they??e lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest – compared to a measly 9 calories per pound of fat.

When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

“These data suggest that the act of exercising may actually protect the body against the aging process,” said Spector.

Here’s the study in a nutshell:

• Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
• Once a telomere gets too short, that cell can no longer divide.
• Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
• The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
• It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
• People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
• People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabete, gain substantial benefits from.

Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

• Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
• Exercise Increases HDL levels in some people – this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel.

Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated.

Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. 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.

What are you waiting for? Lace up your shoes and get moving!

Your number one reason for exercise is unique to you. Maybe you want to fit into a smaller pant size or lower your cholesterol. Or maybe you just love how a good workout makes you feel.

Whatever your reason is, remind yourself of it often. Write it down and place it where you will see it everyday. It may be just the motivation that you needed.

What better way to usher in summer than with this delicious no-bake mango pie? You won’t find any processed sugars or refined carbs in this dessert ??just sweet and nutritious whole food ingredients. That being said, remember to use portion control even with nutritious desserts.
Servings: 12

Here’s what you need…

• 2 cups raw pecans
• 1/2 teaspoon ground vanilla beans, divided
• 1 teaspoon sea salt
• 1 1/2 cup pitted dates, divided
• 2/3 cup water
• 3 ripe mangoes, peeled, seeded and sliced

1. Combine the pecans, 1/4 teaspoon of the vanilla bean, sea salt and 3/4 cup of the dates in a food processor. Press half of the mixture into the bottom of a pie pan, set aside.
2. Combine the remaining 3/4 cup dates, 1/4 teaspoon vanilla bean and water in a food processor or blender. Mix until a thick syrup forms.
3. Place the mangoes in a large mixing bowl. Toss with the syrup until fully combined.
4. Arranged the mangoes over the crust, then sprinkle with the remaining crust.
5. Keep in the fridge and eat within 2 days.

Nutritional Analysis: One serving equals: 220 calories, 12g fat, 27g carbohydrate, 5g fiber, and 3g protein.

Share this newsletter with your friends. Use the “refer a friend” link below to forward this newsletter to your friends, family and co-workers who might enjoy Trainers On Site.