MEFIT personal training Sutherland Shire e-Newsletter - Updates & Tips 14th Mar 2011
The power of short-term goal setting when it comes to dieting for weight loss
What is a Mini Goal?
A mini goal is anything that keeps you on track and motivates you to continue on your weight loss journey. It can be a daily, weekly or monthly goal and the nature of the goal can change. This week you may have a goal of exercising more and next week you may challenge yourself to eat less starchy carbs for dinner. No matter what you choose to motivate yourself to keep going, choose something that will be a personal challenge.Set a Weekly Mini Goal
Choose one habit a week to work on. Such as, no picking when making main meals and protein dominate snacks...especially when making babies high carbohydrate meals or snacks. Put the mini goal in writing. Commit to making a serious effort at sticking with the mini goal and reward yourself on a Saturday (day off) for being successful.
Keep track of weekly mini goals in a diet diary. A simple daily checkmark system works well to keep track of the progress you make towards the weekly goal. Once you’ve met a goal, you can continue to work on the same goal until it becomes a habit or you can choose another small-term goal to work on.
Another method is to simple break down your weight loss goals into smaller amount of weight loss. Reward yourself for every 2-3 kilos lost, rather than waiting to lose a larger amount of weight.
Your Ready Fit Body
Being Physically Active?
MIKE'S WORKOUT @ MEFIT STUDIO - MOVEMENT DEVELOPMENT MODERATE DEMAND + FAT LOSS
Wow what a workout today, feels so good to be back training!
The exercises in this MEFIT personal training online program are designed to assist clients to improve their proprioception and kinaesthetic awareness whilst learning the movement skills of squatting, lunging, bending, pushing, pulling and twisting + BURN FAT
You can sign into MEFIT’s, YouFitMEFIT, personal training online exercise program: http://mefit.ptEnhance.comwith the following information, Username:mefitprograms Password:youfitmefitand checkout what your very own MEFIT, personal training program could look like!
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Enjoy and have fun with it!
On the MEFIT’s blog, there is a written program that you can print and try yourself!
For more info on this article, go to MEFIT’s BLOG
http://youfitmefit.posterous.com/mikes-workouts-breakfast-on-the-run-diet-tips
Save the Date’s...
Post-Easter Boot Camp Cronulla, Sutherland Shire
Dates to come! http://www.youtube.com/watch?v=oNcyY8D688k
Product of the Week
9 Day Program
Get weight management and cleansing off to a fast start with a 9-day supply of the Optimal Nutritional Cleansing Program. 3.2kg (7 pounds) is the average weight management result for people using the Optimal Nutritional Cleansing Program for nine days.* The five nutritional components of the program help you to cleanse while infusing your body with premium nutrients for optimum health and to reach your ideal weight.
*Results may vary.
So what are the benefits of detox? What does detox actually means? Detox is a bodily process that transforms health threatening toxic substances from our environment, diets, as well as our own bodies into something harmless or excreted.
One of the most complex detoxification functions is against heavy metals such as lead, mercury, cadminum, nickel, arsenic, and aluminum.
Our body’s main detoxification organs and systems are liver, colon, kidneys, gallbladder, lungs, skin, lymph, and blood. They help rid your body of wastes and toxins. However, our bodily functions were designed when the world were less polluted.
Now with a world with much more toxins and pollution, our body organs and systems have to work a lot harder to rid the exponentially increased waste and toxins.
You can purchase at wholesale prices at: www.mefit.isagenix.com simply sign up and save when you become a referred customer and you receive products at wholesale price.
Food Tip of the Week
Make Portion sizing easy
When measuring how much protein we need for a main meal making it as quick and easy as possible. Simply, open your hand and if piece of un-cooked meat or fish fits in and around palm of hand or just about its good to go! For portion of rice (starchy carb) let’s say a cupped hand is plenty (for weight maintenance at dinner). There are so many ways to measure portion sizes...MEFIT personal training recommends this way...it’s quick and easy as opposed to getting the scales out! Remembering, it’s all about being consistent with the over picture of Dieting for weight loss or weight maintenance. DO NOT SWEAT THE SMALL STUFF!
Recipe of the week
Hungarian Goulash (gluten free version)
Nutritional details per serve:
Calories: 417 Fat: 6.8 Protein: 30.6 Carbohydrates: 49 Fibre: 3.5
Instructions:
1. Preheat the oven to 200ºC/400°F/Gas Mark 6.
2. Cube the beef. Mix together the paprika and coriander and dust the beef with the mixture.
3. Spray a non-stick oven-ware frying pan twice with cooking oil spray, heat over medium-high heat and add the beef. Season with sea salt and fry until browned on all sides. Remove the meat from the frying pan and set aside.
4. Add the tamari sauce along with 2 tablespoons of water (per serving) to the frying pan. Finely dice the onion, leeks, carrots and celery and add to the frying pan with the garlic and a generous amount of freshly ground black pepper. Cover the frying pan and cook for 1 minute.
5. Uncover the frying pan. Stir in the flour, mixing well, and cook for 30 seconds. Add the tomato paste, hot chilli sauce and red wine, mixing together, and then add the beef stock.
6. Return the beef to the frying pan and cook in the oven for 1 hour, until the beef is tender and the sauce has reduced. When the goulash is ready, slice the gherkins and stir through the goulash. Season with more freshly ground black pepper.
7. Meanwhile, cook the rice as per the packet instructions, then transfer the cooked rice onto the serving plate, top with the goulash and serve sprinkled with chopped fresh coriander.
Beth NSW AUS:
The other day a client of MEFIT, personal training Sutherland Shire - mentioned she is having trouble falling asleep, and even after 7-8hrs of sleep waking up feeling not rested!
Below is a little snippet into some interesting information on Sleep/ Wake Cycles and something for you all to think about in regards to sleep patterns when trying to lose weight!
For info on this article, go to MEFIT’s BLOG:
http://youfitmefit.posterous.com/not-getting-enough-sleep-can-make-you-fat
Come on you guy’s...don’t be scared! Any ? is a good one in my book!
Please send to
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by Thursday of each week and your question will get answered!
New to MEFIT's blog and social media?
Many of you have been visiting our new blog - youfitMEFIT - we are also connected with the social media like Twitter, Facebook, LinkedIn, Flikr and You Tube (links below). We look forward to your feedback and comments with these new forms of communication.
If you would like to learn more about how you can use these fields and improve your digital communications, give me a call and I can refer you to our advisor - Grant.
Mike Evans
Director, MEFIT
Ph: 02 9525 2915
Mob: 0431 410 037
Email:
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Web: mefit.com.au
Blog: youfitMEFIT