Sean Donovan is an anamoly. He does what he professes other should do and exemplifies what true health (mind, body, and  spirit) looks like and how it truly changes you.

Tuesday,   July 6th at 5:30pm there is an Healthy Happy Hour-open to everyone. A beautiful location with healthy demonstrations and people who seek to advance a  quality of life only found through consistent philosophy and actions.

WOW-Summer-Series-Healthy-Happy-Hour-Flyer

For more information about Sean go to www.seandon.com

Well I did not entirely ignore it-I just did not want to do what it takes to slim down and I wear a “business uniform” and black jackets cover a multitude of bumps. However, I went to put on my jeans last week and the site was gruesome. I am completely unwilling to be one of those people who pours their body into clothes that are too small, just to appease my ego.

I was at an event Saturday and every person I spoke to said they need to lose weight. Men and Women. The truth is most people know what they have to do, it just doing it.

At the end of 2010 Quanita and I hatched a plan to help people exercise and eat healthy while having fun…I need to jump start my motivation; so today I started the 10 day weightloss plan that Quanita sells. The first two days are shakes for breakfast, lunch, and dinner. Then on day three I will have a meal. I will share the meal, calories, and photographs.

By Valentine’s day I want to fit in those jeans. Anybody with me?

OKAY DAY ONE: 3 times take 1 appetite suppresant prior to drink and take 1 cleanser before bed. 

Suddenly Slim 10 day weightloss fast track

Delicious Chocolate Shake

2 scoops Suddenly Slim Chocolate

1c. non fat Choc soymilk

1T Chia

1c. Water

1c. ice

BLEND until creamy

You can buy the Suddenly Slim from Quanita and the chia can be purchased at Quanita’s or GNliving.com

If you have any questions feel free to contact me. giuli@gnliving.com

Well, not this year. This year we are holding fast to our gains and our promises of a healthy lifestyle once and for all. Here are 5 tips to keep you fit and focused:

Be Flexible – The holidays bring mayhem…I know it(I have a family too) Allow flexibility to your regular wellness routine but don’t throw in the towel. You may need to tweek your gym or workout schedule but instead of giving up, adjust! Try shorter more impactive routines, a circuit for strength training or even a committing to a scheduled group class for yoga or meditation rather than trying to squeeze it in on your own.

Cook it Up – Every year we give in to what’s being served at the holidays. “Oh I have to eat it because it’s there.” Or “Well Grandma makes it every year, it’s tradition, we all eat it.” Lame. I have never shown up to anyone’s house with food and been turned away.

Plan to bring something that you like to eat, in theme with the holiday but made following your health and wellness goals. If you are a vegetarian, wow them with dish that would turn the biggest meat lover, if you are gluten free, showcase a great dessert and if we are counting calories, bowl then over with dish they would never dream of as being healthy. Maybe you will start a tradition all your own.

Breath – I love family. Truly. With that being said, I am pretty sure that I am not alone when I say I might want to run screaming from the room every now and then. And who does not love an afternoon trip to the mall on Black Friday or an escape to watch football? My point? During this hectic season, it is important to remember to breath. Use the 4-7-8 breathing exercise. In for 4, hold for 7 tongue to the roof of your mouth and exhale for 8. Simple and effective. Try it in the car on the way out of the mall.

Appreciate – Wellness is of course about being healthy-mind, body and soul. The greatest way to impact the soul for me, is to give back. Giving back and taking time to donate or volunteer to a charity near and dear to you makes the holidays that much more special. Pick just one thing that speaks to you, one thing that moves you and make the time for it. You will not regret it and the peace it will bring you is better than any holiday gift.

Dale Harris Personal Trainer

dth52@att.net

386-689-3894

Prevent illness by keeping the immune system in peak condition. Eating a wide variety of foods will provide needed calories, proteins, carbohydrates, fats, minerals and vitamins. Ensure balanced nutrient intake by creating a personalized eating plan using the U.S. Department of Agriculture’s food pyramid as a guideline.

Protect the body with antioxidants. Health problems related to nutrition begin within cells. Dietary antioxidants, such as vitamins C and E and beta carotene, prevent or repair cell damage. Blueberries, blackberries, raspberries and strawberries are high in antioxidants, as are red kidney beans, apples, pecans, plums and cooked russet potatoes.

Fortify the body with phytochemicals found in plants. Although non-nutritive, they play an important role in health. Besides imparting taste, color and aroma to food, thousands of phytochemicals influence various actions in the body. For instance, they protect cells, mimic hormone activity, affect enzyme production and prevent blood clots. Eat a wide variety of fruits and vegetables every day to take advantage of phytochemical healing properties.

Manage and prevent cancer. In addition to increasing the intake of fruits and vegetables, antioxidants, vitamins A and C, whole grains and legumes, reduce the intake of dietary fat, nitrosamines produced by high-temperature frying, and pickled or fermented foods. Lose weight if necessary.

Eat a heart-healthy diet based on whole, unprocessed foods to lower high blood pressure and reduce the risk of heart attack and stroke. Reduce dietary cholesterol to less than 300 mg per day, and reduce saturated fat to less than 10 percent of total fat. Avoid trans fat, and increase monounsaturated fat. Decrease calories and increase physical activity to achieve waist circumference of less than 38 inches for males and less than 34 inches for females.

Manage diabetes by healthy eating and glucose control. Near-normal blood glucose levels help people with diabetes feel better and reduce or prevent complications. Balance food, especially carbohydrates, with physical activities and the insulin the body makes or receives by injection.

Drink water. Water is important for health and healing. Take water breaks, drink water with meals, keep a bottle of water handy and drink water before, during and after being active. Without adequate hydration, a person may appear tired, weak, ill and confused, and his body may be unable to digest and use food, get rid of waste or perform important metabolic processes. Six to eight glasses of water a day is recommended.

Taste, savor, and enjoy healthful food in appropriate portion sizes.

Dale Harris-Personal Trainer
dth52@att.net
386-689-3894

By PAULINE W. CHEN, M.D.

Published: September 16, 2010

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Toni Cenicola/The New York Times

 

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DALE’S TIPS

High amounts of sodium, dehydration, medications and hormone levels can all cause water weight gain. Fortunately, getting rid of excess water weight is simple and usually doesn’t take much time. Ironically one of the most common causes of water weight gain is not drinking enough water. MayoClinic.com recommends men drink 13 cups of water a day, and women drink nine cups a day. Before treating water weight gain yourself, rule out any illness-related water retention by consulting your doctor.

Step 1

Drink water instead of sugary juices and sodas. Replacing sugary drinks with water will keep your body hydrated to help prevent dehydration that causes water retention. If you find drinking plain water hard to swallow, add natural flavor to it. Slices or squeezes of lemon, lime, grapefruit, orange, ginger and cucumber add flavor without adding additional sodium or calories.

Step 2

Move your body daily. Doing cardiovascular exercise increases your heart rate and makes you sweat. Exercising daily helps keep your body’s water balance under control and increases your thirst for water. The American Heart Association recommends 30 minutes of moderate-intensity exercise, such as walking, daily to improve overall health.

Step 3

Pass on the salt. Sodium is a major cause of excess water retention. Pass on the salt and choose sodium-free spices, such as lemon juice, turmeric, basil and other fresh herbs. Watch out for hidden sodium in processed, refined and canned foods, always check the label for the sodium content.

Step 4

Eat plenty of fresh fruits and vegetables, whole grains and lean proteins. Increase the amount of fresh foods you eat daily, such as fresh fruits and vegetables. Lean proteins and complex carbohydrates keep your body functioning properly and help cut down on your total sodium intake.

Dale Harris Personal Trainer

386-689-3894

dth52@att.net

With so many good things out there to eat, it can be a real struggle to switch up your routine. And although the basis of eating right is watching what goes into your mouth, there’s other habitual factors too. Related: Easy Ways to Drop 5 Pounds!

1. You hate wasting food, so you always eat until your plate is clean. Either way, the food is going to waste — depending on whether you spell it “waste” or “waist,” reminds Nancy Braack, a Weight Watchers leader in Omaha. “Put less on your plate to begin with. It’s okay to go back for seconds, but you may find that you’re satisfied with the smaller amount.” If you’re eating out at a restaurant, ask for a to-go box and wrap up a portion immediately so it’s out of sight. And besides, those leftovers could be tomorrow’s lunch! Related: Weight-Loss Myths You Thought Were True

 2. You restrict yourself too much from the “bad” foods. The occasional treat can ward off a binge. In a study of 30 normal-weight women, half were given unlimited access to chocolate and half were told it was forbidden. Twenty-four hours later, the second group was allowed to eat as much chocolate as they wanted — and they ate more than the group who had been allowed chocolate all along. Allow yourself your favorite things every now and then, and savor everything you eat. But watch out for promising labels like “low fat” and “sugar-free” as these could leave you thinking you can eat more of the downsized version. Related: How to Give Into Cravings Without Going Overboard

3. You want to eat what everyone else is eating Just because your friend can down a burger and fries for lunch and stay thin doesn’t mean you can. Fair or not, some people are simply born with a faster metabolism than others, says John M. O’Brien, M.D., associate professor of family medicine at the University of Michigan Health System. Genetics and certain medical conditions affect metabolism, as well as the amount of exercise you do. Learn what keeps you at a healthy weight and stick to that. Enjoy the food and the company, and you may find your portion is actually enough. Related: Eat Your Way to More Energy

4. You don’t bother cooking for one You’re having dinner solo tonight and it hardly seems worth it to make a big fuss over just you. So you end up grazing, having “just” some cheese and crackers, then some cookies, then maybe some leftover pasta … until you’re stuffed, and still haven’t had a proper meal. Marla Cilley, co-author of Body Clutter, suggests cooking in advance and freezing single portions for those nights when you’ll be alone. Another idea is to use a slow-cooker. Throw some ingredients in before you leave the house in the morning, and like magic, there’s a hot and delicious meal waiting for you when you get home. The Naked Truth: Nude Celebrities Unretouched!

5. You don’t get enough sleep. According to a study from Howard Hughes Medical Institute at Stanford University, the less you snooze, the less leptin (a powerful hormone) your body is likely to produce. What’s that got to do with shedding pounds? Leptin helps promote weight loss in two ways: It discourages you from eating (by sending the message Hey, stop munching — you’re full! to your stomach), and it rouses you to expend energy. More evidence that sleep deprivation interferes with dropping pounds: The hormone ghrelin, which stimulates appetite, is higher in people who don’t get enough zzz’s. (If you don’t sleep soundly one night, try to squeeze in a nap the following day — the hormones are affected by how much shut-eye you get in a 24-hour period.) Related: Sleep More, Weight Less?

6. You skip breakfast to save calories. Ignoring breakfast isn’t going to save big calories. Trust us. You’ll become so ravenous, you’ll likely gobble down whatever you can get your hands on at the following meal. The reasons: Physically, your blood sugar plummets, making you feel famished; emotionally, you may feel entitled to consume more. Plus, when you deprive yourself of food, your body thinks there isn’t a source of nourishment readily available. As a result, your metabolism moves at a snail’s pace. And we all know — the slower your metabolism, the harder it’ll be to lose weight. Related: 5 Ways Your Breakfast Makes You Bitchy

7. You think you have a slow metabolism, so you’re eating way less. It really takes at least 1,500 calories daily — with carefully chosen foods and a multivitamin/mineral for insurance — to get all the vitamins, minerals, and phytonutrients you need. But if your metabolism is superslow, you can probably get away with consuming 1,200 calories per day, supplemented by a multivitamin and two 500 mg calcium pills. Your food choices must be high in nutrients, though (vegetables, a few fruits, whole grains only, lean meat, skinless poultry, fish, and healthy fats). There’s no room for junk food! Also, try eating smaller portions, more often throughout the day. This will prevent binging and causing your blood sugar to dip too low.

Be a Winner

Increasing physical activity is a key factor to losing 25 lbs. However, no matter how much you exercise, you will not lose weight if you consume more calories than you burn. Make dietary changes in addition to physical activity for long-term weight-loss success.

Step 1

Give your goal a time line. A healthy weight loss is usually no more than 2 lbs. per week. It will take you about three months from the day you start. Set a weekly goal of losing 1 to 2 lbs., or a monthly goal of about 8 lbs. Unless you attach a schedule to your goals, they become nothing more than dreams or fantasies floating around in your head.

Step 2

Create a caloric deficit by cutting calories and being physically active. Burn 500 calories more than you consume daily to lose 1 lb. per week. A larger deficit will cause more weight loss. For example, cut 500 calories from your diet every day and burn 500 calories with physical activity to lose about 2 lbs. per week.

Step 3

Be physically active every day, several times throughout the day. For example, walk for 20 minutes in the morning, climb up and down the stairs during your lunch break and walk, bike or go to the gym before dinner. Make your chores more active. The more active you are, the more calories you will burn daily. According to the American College of Sports Medicine, 20 to 90 minutes of physical activity, three to five days per week, may be necessary to achieve weight loss.

Step 4

Use calisthenics, such as sit-ups, lunges and push-ups, to gain muscle strength. Muscles burn more calories per day, even at rest. Calisthenics can be done most anywhere and do not require equipment. Perform these types of exercises every day and multiple times a day to maximize strength gains.

Recently, I started going to Quanita’s Zumba class. What a work-out and I was having so much fun I did not care.

Here is the link to Quanita’s Zumba classes.  http://quanita.com/zumba_fitness.htm

The first class is FREE.

• A computer crash resulting in the loss of important data that you’ll never be able to accurately recreate
• Any electronic device which crashed/died/convulsed/became comatose at a critical moment
• The death of an electronic device or service which required you to navigate a phone tree roughly the size of a California Redwood

If more than one of these happened to you in the past 24 hours, you probably wish you could put a big hammer in that raised hand and aim it at the electronic device of your choice. I have a better idea…or at least, a less destructive one: How about a workout?

AND LIFT! Remember to Breath

Don’t let Electronic Rage make you permanently blind! Instead, try one of these ideas to get rid of your stress:

• Take a Walk – This is the quickest way to burn off the kind of stress that, well, makes your eyeballs burst from your skull.
• Outdoor Circuit Workout – This is one of my favorite rage-busting workouts. It’s outside, giving you some fresh air and sunshine, and it’s challenging, so you get to burn off all that extra tension.
• Boot Camp Workout – This short and sweet workout is also great for getting rid of stress. The exercises are simple, so you don’t have to think much, but they’re also intense, so you know you’re getting a good workout. Isn’t it more productive to pound your body than your computer?
• Relaxing Stretch – While some people need sweat to fly to get rid of stress, others may find that slowing down is the way to go. If that’s the case, you might enjoy this relaxing workout using an exercise ball.
• Total Body Strength – If you feel powerless against electronics and their weird beeps and burps and crashes, reclaim your strength by focusing that energy on building a powerful body. Picking up some heavy weights will remind you that you’re in charge, not some stupid cell phone that keeps dropping calls.
• HIT – If all else fails, go as fast and hard as you can for as long as you can and then stop, recover and do it again until there’s nothing left except a deep, satisfying exhaustion.

If these workout ideas don’t work, maybe a hammer really is the best solution.  Does exercise help you get rid of electronic rage? What is your favorite workout for dealing with overflowing stress?