Here's how to get started -– and stick -– with a routine

All right, you’ve gotten lots of info about fitness, nutrition, and general lifestyle, but you’re still struggling with the most important piece of the feel good/look good puzzle: How the heck do you get started?

It seems overwhelming. But it doesn’t have to be.

Follow these steps and you’ll be on your way to a fitness commitment that will yield amazing results:

1. Make a commitment to looking and feeling fabulous – right now. Put your promise in writing, signed and dated.

An example might read, “I (your name) am committed to dedicating myself to a regular fitness routine and will exercise (number) times a week. I will make fitness a priority.”

2. Take “before” photos. You don’t have to post a picture on your refrigerator, but keep them close by as visual motivation to stick to your workouts.

3. Grab a piece of paper. Write your name and the date at the top. Next, answer these questions:

• Are you new to fitness and exercise or have you worked out consistently in the past?
• What other diet and/or exercise programs have you followed before? Were you successful? Why or why not?
• In addition to looking great, what are your other motivations for starting a fitness routine?
• What are your initial goals?

4. See how you measure up. Take your starting-point measurements of the following:

• Your body weight
• Arm
• Waist
• Hips
• Thigh
• Calf
• Dress size
• Blood pressure
• Resting heart rate

You’ll take these again at weeks 13, 26, 39 and 52. At each progress point, talk with your trainer about moving to a different level or varying your workout so you’re continuing to be challenged and motivated.

5. Take photos! At a big event or just because you’re feeling successful, take your “after” photos. These will serve as your new motivation.

6. Gauge your feelings and goals. When you’ve reached a significant goal, answer the following questions and remember to date this, as well. These questions and answers will help you stay on track and set a new pinnacle to strive for:

• Did you accomplish your goals? How did your goals change during the program?
• What new goals have you set for yourself?
• What new things have you learned about yourself during the course of your commitment?
• What sources of inspiration did you turn to?
• Will you continue your fitness commitment? Why or why not?
• How has your personal transformation affected your life?

Need an extra boost? Give PEAK Strength & Conditioning CLUB a call to get started on your own personalized fitness regimen with your own coach. Call 610.336.7472 today!

Yours in health,

Joe

Joseph Arangio

PEAK Strength & Conditioning CLUB
5925 Tilghman St.
Suite 200
Allentown, PA 18104
USA

Introducing the new comfort foods

A couple weeks ago, you got a lesson focused on stress-busting. Consider this part two.

Do you turn to food when you’re feeling overwhelmed? You’re not alone.

Comfort food, like pizza, fries, and ice cream, got labeled as such because so many people use them to do just that: comfort.

It’s easy to rely on these sugar-filled and fatty foods when times get tough, but these treats are poor choices because they make you feel lethargic and less able to deal with drama.

Instead, try reaching for these seven stress-busting staples to curb your bingeing the next time you’re feeling the crunch of a deadline, dealing with a difficult person, or balancing your checkbook.

1. High-fiber, carb-rich foods like sweet potatoes, minestrone soup, or sautéed veggies over rice. All of these will cause your brain to produce more serotonin (the feel-good hormone), but won’t sap your energy like a mound of mashed potatoes. Plus, the fiber helps you feel full, so you’re less likely to overeat.

2. Fruits and veggies. Chronic stress can weaken your body’s ability to fight off disease. So, by upping your intake of antioxidant-rich fruits and vegetables, you can boost your immune system. To get a broad spectrum of nutrients, follow the rainbow when choosing your picks.

3. Calcium. Getting your daily requirement of the mineral (1,000 to 1,300 milligrams, depending on your age) suppresses hormones that can cause stress symptoms. Try a cup of yogurt or nonfat milk.

4. Magnesium. Stress depletes magnesium levels and magnesium helps beat stress. So, include whole grains, beans, vegetables, nuts, and seeds in your diet daily to keep those levels on an even keel.

5. Omega-3 fatty acids. These are the “good fats” you’re probably familiar with – salmon, walnuts, olive oil… They help your nervous system function properly. An added bonus? You’ll enjoy other omega-3 benefits like shiny hair, strong nails, and radiant skin.

6. B vitamins. You can get your fill of these anti-stress substances in most daily vitamins. However, they’re also found in oatmeal, bananas, avocados, chicken, and dark green leafy veggies. B vitamins increase your body’s resistance to worry.

7. Tea. Recent reports claim drinking black tea can help you cope with your busy to-do lists. It brings sky-high cortisol levels (the stubborn stress hormone) back to normal. If you’d rather go the herbal route, however, chamomile, lemon balm, and valerian all contain anti-anxiety compounds. Make tea with any of them by steeping the herb (one teabag, three teaspoons fresh, or two teaspoons dried) in a covered cup of water. Strain after five minutes and drink one to three cups daily.

So, the next time you find yourself hankering for a few slices of pizza, a pint of ice cream, and some macaroni and cheese, reach for any one of these seven super foods and you won’t regret it in the morning.

For more information and to get started on your very own less-stressed, more svelte schedule, visit PEAK Strength & Conditioning CLUB’s site at: www.peaksc.com.

Yours in health,

Joe
Joseph Arangio
Director
PEAK Strength & Conditioning CLUB
5925 Tilghman St.
Suite 200
Allentown, PA 18104
USA

P.S. Check out my book, WeddingShape Diet and Fitness Guide for Brides:
http://www.weddingshape.com

P.P.S. And check out these success stories: http://www.youtube.com/user/weddingshape.