The frustrating thing about your weight
…is that you cannot control it.
Do you disagree?
Go stand on a scale and decide to lose 5 pounds.
How'd that work out for you? Did the number drop on command, or did it not budge?
Of course it didn't budge.
And yet you spend your precious time obsessing about your weight as if you could magically control it.
The good news is that you do have complete control over a couple of important things that influence your weight.
These are your choices about diet and exercise.
Think about this…your current weight is the sum result of your choices in eating and exercise.
Take a minute to think back over the last three years of your life. What kinds of foods did you eat most often? How intensely did you exercise, for how long, and how often?
Now look at yourself in a full-length mirror. You are looking directly at the result of your past choices.
If you are pleased with what you see then keep on eating and exercising the way you have been. It's working for you!
If you’re not satisfied with what you see, then it’s time to start making different choices about food and exercise. Here are some suggestions:
Healthy food choices:
- Choose to eat wholesome foods that nourish your body.
- Choose to only eat when you’re hungry and to stop eating when full.
- Choose to not eat junk food, sugary drinks or sweets.
- Choose to eat a variety of fresh fruits and vegetables every day.
Healthy exercise choices...
- Choose to get up early in the morning, when you could be sleeping, to invest an hour of your time in exercise.
- Choose to be consistent with your workout schedule, giving exercise the same importance as a doctor’s appointment.
- Choose to change your workout routine often, to always keep your muscles guessing.
- Choose to push yourself to new levels of intensity, in order to strengthen and tone your muscles.
Don’t spend another minute obsessing about the number on your scale. You are way smarter than that.
Focus your energy on the choices you make regarding what you eat and how you exercise. If you don’t know where to begin then please reach out to me, I’m here for you.
Call or email today and I’ll help get you started on a fitness program that will quickly transform what you see in that mirror.
Call or email me today and we will get you started on an effective exercise program today!
The Ugly Truth About Emotional Eating
It happens with most of us.
You have a terrible, horrible, no good, very bad day… and at the end of it you turn to food.
There’s a reason that it’s called comfort food. While you’re eating it you feel better.
And when you’re done eating it you feel worse.
Keep this in mind next time you are tempted to turn to food for comfort:
Emotional eating temporarily relieves distress and then makes it impossible to attain what you really want.
20 Minute Creamy Chicken Soup
I know it can be difficult to get a healthy, homemade dinner on the table after a long, busy day of work. That’s why recipes like this one are so wonderful to have on hand – it only takes a few minutes and tastes fantastic.
By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free.
Courtesy of RealHealthyRecipes.com
What you need
1 cup roasted red bell peppers
3/4 cup white bean hummus
2 cups chicken stock
1/2 cup cooked quinoa
1 cup shredded rotisserie chicken
dash salt and pepper
2 Tablespoons parsley, chopped
1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.
2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.
3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.
4. Bring to a boil.
5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley.
One serving equals 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein
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James Cipriani - CPT
- Master Level Personal Trainer
- Leader in the Fitness Industry for over 20 Years
- Over 30,000 Personal Training Sessions Completed
- Countless Success Stories, and
- YOUR Fitness and Nutrition Coach in Nashville, TN!
My Place or Yours!
Come to our facility located in the Midtown/West End Section of Nashville (just minutes from Downtown and Music).
In-home Personal Training available in all of Nashville, Brentwood, Franklin, Thompson's Station, and Spring Hill.
Train with "One of the Best Trainers in America" - The National Fitness Hall of Fame.
Results begin with the Program, Me as Your Coach, & YOU!
Jim's Cutting Edge Exercise Success Guidelines...Are YOU Meeting Them?
If you're not meeting your weight loss goals, of course how you eat is one of the first fixes you should be looking at. BUT...one of the EASIEST things to change is your exercise variable.
Specifically...Frequency AND Consistency.
In a week, at a MINIMUM, EVERYONE should be getting in 4 Days combined of Resistance Training and/or Interval Cardio Work.
That means, if you work with me...
1 x Week, you should be adding:
- 1 more Resistance Training day on your own plus 2 Interval Cardio Sessions. OR...
- 2 more Resistance Days on your own plus 1 Interval Cardio Sessions.
2 x Week, you should be adding:
- 2 Interval Cardio Sessions. OR...
- 1 More Resistance Training Day done on your own PLUS 1 Interval Cardio Day.
3 x Week, you should be adding:
- 1 Interval Cardio Day.
On top of this, as an added BONUS, EVERYONE would benefit from adding 1-2 Steady-State Cardio Sessions in a week. Go for a walk. A jog. Hop on a bike. Whatever you choose, just get moving at a steady pace and do it for 40-60 minutes. Of course, this will be depending on the time availability in your personal schedule AND your desire to get results.
Are you meeting the Cutting Edge Exercise Guidelines?