Use it or lose it.
20 Secrets of Very Fit People
By Chalene Johnson, creator of Turbo Jam®
Here are a few Turbofied tips. Read these tips, then print and post them so you have them as a daily reminder.
- Keep a water bottle with you at all times and drink from it often. Water is the drink of choice, but if you don't enjoy plain water, than liven it up! Try portable single-serve packs of Crystal Light, Propel, Diet Ice, Reebok Water, Vitamin Water, or some other form of healthy fluid intake with minimal or zero calories.
- Look at exercise as a pleasure and privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!
- Eat well-balanced meals and remember that excessive calories, even if they are fat-free and high-protein will turn to excess weight! No matter what the latest fad diet, extra calories equal extra weight!
- Limit caffeine and exposure to even secondhand smoke.
- Focus on short-term fitness goals with an emphasis on completing daily exercise.
- Keep a daily log of what you're actually eating. This includes grabbing a handful of chips here, the crust of your kid's sandwich, and ALL your snacking.
- Enjoy an occasional (once a week) "unhealthy" treat, but never an "unhealthy" week or "unhealthy" vacation.
- Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who desire to feel better and have more energy. Have a neighbor who walks every morning? Ask if you can join in!
- Avoid monotony by taking up new forms of exercising or using things that keep you motivated and inspired, like new shoes or great music.
- Subscribe to fitness magazines to keep focused on health as an overall way of life.
- Invest in the right toolsgood shoes, a portable MP3 player or iPod, fitness equipment, a new series of tapes, etc.
- Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you're eating right, exercise will fuel your energy level!
- Don't compare your body to others. Instead, work to be your personal best.
- If your diet is unbalanced, take daily vitamin and mineral supplements for total health.
- Work to take your exercise to new levels of intensity.
- Create an exercise schedule the day before, instead of leaving it to chance or waiting to "find" the time. If our last two Presidents of the United States can make time to work out every day, you can make time too!
- Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit and not a number on a scale.
- Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you're working out, if you're consuming too many calories, you'll never see the muscles that lie beneath layers of fatty tissue.
- Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.
- Limit alcohol intake to special occasions.
To get the rest of Chalene's "Secrets of Very Fit People," visit Chalene's Corner at TeamBeachbody.com. Not a member? Click here to start your membership right away! If you'd like to ask a question or comment on this newsletter article, just email us at email@example.com.
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Juice vs. Juice-ing
By Steve Edwards
All juice is not created equal. This is a response to many questions I received about my two juice articles: Jumbo Juices and Crappucinos and The Whole Fruit and Nothing but the Fruit. To paraphrase from one of my favorite movies, "there are two kinds" of juices in the world, my friend: those that you buy and those that you make yourself.
First, let's talk about what you buy. Almost everything that you can find in a store in the United States is pasteurized in order to eliminate potentially harmful bacteria. While this is safer for a big company afraid of lawsuits, it also eliminates many of the most important nutrients in the fruits and vegetables used to make the juice (and other pasteurized items as well, like milk). Enzymes, in particular, are destroyed by the high temperatures associated with pasteurization, as are many of the plant's phytonutrients. Most commercial juice is fortified with vitamins in an attempt to restore some of its nutrients, but many of the most vital elements remain lost and the resulting item is often little more than vitamin-fortified sugar water.
Juice bars, like Jamba Juice, etc, are better because they use the entire fruit. The problem with these is that they tend to avoid using veggies, and fruit alone is high in sugar, especially when liquefied because some of the fiber is lost.
Home juicers recommend that you use veggies as well as fruits. The process essentially just mulches your whole fruit and veggies into liquid. This allows you to easily ingest far more fruits and veggies than you could by eating them whole. According to the Centers for Disease Control and Prevention, about 75 percent of Americans don't eat the recommended five to nine servings of fruits and vegetables per day. Juicing is the easiest and most effective way to reverse this alarming trend.
The only potential downside to juicing is the bit of fiber that's lost in the process. However, fresh whole juice retains most of its original fiber and the mulching process creates a higher percentage of soluble fiber, which makes it easier for your body to utilize the plant phytonutrients.
The upside is that it's basically impossible to overeat this way. I've seen people down a liter of fortified orange juice in a sitting on a hot day. Because whole juice has fiber, it's far more substantial feeling and, hence, filling. It also enables those of us who are too lazy to eat whole fruits and veggies to get the nutrients we need with minimal work.
Juicing requires some work. You need to buy fruits and veggies and you need to juice them. Drinking them is the easiest part. There are places that will do this for you. Many health food stores have juice bars. Unfortunately, they tend to be expensive. You can probably buy a juicer for less than you'd spend in a week at the Whole Foods juice counter.
If you'd like to ask a question or comment on this newsletter article, just email us at firstname.lastname@example.org. If you'd like to receive Steve Edwards' Mailbag by email, click here to subscribe to Steve's Health and Fitness Newsletter.
Check out Steve's responses to your comments in Steve Edwards' Mailbag on the Message Boards. And if you'd like to know more about Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope.
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