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HappyLee Fitness NewsletterFebruary 20, 2014
5 lifestyle mistakes to STOP making

Want an easier way to lose fat? Stop starving yourself, and guessing at what to do next. So many choices on what is right for you, or your spouse or your friend or your children.  While many do well with some of the awesome diet and exercise theories on the market today, but for others, they may not work so well, there are some super basics habits that need to be addressed by all of us. 

We bet if we sat on your shoulder and watched your daily routine, we would be able to identify at least 5 areas where you could make simple changes that effortlessly help you lose unwanted pounds.

Because the truth is that real fat loss comes with lasting, healthy lifestyle changes. You’ll get to your goals quicker when you stop making these 5 Lifestyle Mistakes:

Lifestyle Mistake #1: Lack of Sleep. To put this simply, you need to sleep more. Most adults need an average of eight hours of sleep each night, and we know most of you aren’t getting that much. When you don’t get adequate amounts of rest, you’re more likely to be hungry, overeat, and gain weight.

How does this work? Something like this.

If you’re tired, you won’t feel like cooking a healthy meal, and you’ll opt for fast (fattening) food instead. This very same lack of energy will also likely cause you to skip the gym. On top of that, sleep deprivation causes your metabolism to slow down, and if you’ve not heard, that is not something you want when trying to shed a few pounds.

Lifestyle Mistake #2: Too Much TV Time: Many people are in the habit of sitting in front of the TV for hours on end after a stressful day at work. Yes, you may be worn out and need a break, but sitting on the couch, zoned out, watching TV is not the way to lose inches.

If you must watch the evening news or see your favorite show, use the time to burn a few calories. Keep some hand weights next to the couch and work your biceps and triceps. Stand up and do some squats or lunges to work your legs and buttocks. Get on the floor and do some sit-ups to tone your abs or push-ups to tone your arms.

Lifestyle Mistake #3: Skipping Breakfast. Want to know a secret to successful weight loss? Eat breakfast! Try cutting calories by skipping breakfast, and you’ll be excessively hungry by mid-morning. As a result, the healthy calories you would have eaten at breakfast are replaced with calorie-filled snacks and an over-sized lunch.

Once again, fitting breakfast into your busy schedule may mean dramatic lifestyle changes. But research shows that the habit of eating a healthy breakfast is key to losing weight and keeping pounds off. Get to bed 30 minutes earlier than usual and set your alarm 10 minutes earlier to give yourself time to eat breakfast

Lifestyle Mistake #4: Drinking Too Much Sugar. Lasting fat loss is about changes. Unfortunately, some of the changes one must make are difficult. If you’re one of the millions hooked on soda, alcohol, or other sweetened beverages then your fitness goals may remain out of reach until you replace these drinks with water. You should also know that your brain often confuses thirst with hunger.

So at the first sign of hunger, don’t grab a snack or calorie-filled drinks. Instead, grab a glass of water.

Lifestyle Mistake #5: Not Doing the Right Physical Activity.
Weight loss is about burning more calories than you consume. Therefore, it should make sense to you that dieting and exercise must go hand in hand. If you want to speed up weight loss and keep the weight away, add or increase the amount and intensity of physical activity in your daily life.

For many people, this is the most difficult lifestyle change of all, but the benefits are well work it. Aim for 30 to 60 minutes of intense exercise on most days of the week. When exercise is a normal part of your everyday routine, it’s more likely to stick, and your body will become slimmer and more toned.

If you’re fed up with your body, if you’ve reached the end of your rope, if you think that you’ll never enjoy wearing a bathing suit again in public…then we have good news for you. 

We are here to help you meet your fitness and fat loss goals. In fact, seeing our clients reach their goals is what drives us to do what we do. We can’t wait to see your transformation unfold.

Call or email today to get started on a fitness and/or nutritional program that will get you on the fast track to your best body ever.

Staying Power

These five lifestyle changes aren’t always easy to make and change won’t happen overnight. Chances are, you’ll have occasional setbacks. But don’t give up.

Each day is a new beginning, and it starts out with no mistakes in it. Begin each morning with the resolve to not only stick with your healthy eating habits, but your lifestyle changes as well.

Tropical Salad with Teriyaki Chicken

This salad is fun and full of flavor, made with nutrient-packed microgreens, sweet mango, tender teriyaki chicken and guilt-free onion rings. Eat this and give your body the protein it needs as well as a healthy serving of fiber.
Servings: 6

Here’s what you need...

  • 4 organic, free-range chicken breasts
  • 1/4 cup Organicville Island Teriyaki Sauce
  • 1 large yellow onion, cut into 1/2 inch slices
  • 1 cup almond meal
  • dash of salt
  • 1/4 teaspoon garlic powder
  • 1 cup coconut milk, full fat
  • 1 omega-3 egg
  • 4 cups organic micro greens or mixed greens
  • 1 fresh, ripe organic mango, sliced
  • 4 Tablespoons organic goat cheese, crumbled
  1. Rinse the chicken breasts. Place in a large ziplock bag with the teriyaki sauce, mix until all the chicken is coated. Place in refrigerator for at least 30 minutes. (Do it overnight for even better flavor!)
  2. Preheat oven to 400 degrees F. Lightly grease a baking sheet with coconut oil.
  3. In a shallow bowl combine the almond meal, salt and garlic powder. In another shallow bowl whisk the coconut milk and egg.
  4. Dip each onion ring in the milk mixture and then coat with the almond meal mixture. Place on prepared baking sheet.
  5. Bake for 20 minutes. Remove from oven, flip each onion ring, then return to oven for an additional 10 minutes.
  6. Heat a grill pan and lightly coat with coconut oil. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle.
  7. Remove chicken from heat and slice.
  8. Prepare each plate with a pile of micro greens, sliced mango, goat cheese crumbles, a few onion rings and then top with teriyaki chicken.

Nutritional Analysis: One serving equals: 366 calories, 2g fat, 268mg sodium, 23g carbohydrate, 4g fiber, and 40g protein

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InShapeMD~Severna Park

576 Benfield Rd
Severna Park, Maryland, 21146

410-703-9729
lee@happyleefitness.com
 


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