Health Quote

“Take care of your body. It’s the only place you have to live” – Jim Rohn

Instant Ab Flattener 
How would you like to improve the look of your stomach in a matter of seconds? Simple. Don’t slouch. When you slouch, with shoulders rounded forward, your stomach pooches out. Instead, push your shoulders back, chest up, and pull your abdominals in. And just like that you look slimmer, and by keeping your abs pulled in you are strengthening your core.

Your Fast-Track to a Flat Tummy & Tight Abs
The New Year is still young, and if you’ve decided to make this your year for losing the weight and tightening your abs, you’re in luck.

Getting a flat midsection really boils down to two things: 1) Getting rid of the fatty layer that is covering your abdominal muscles; and 2) Tightening and toning your abdominal muscles.

The following 7 Tight Abs Tips are your Fast-Track ticket to getting a flat, attractive midsection this year.

Tight Abs Tip #1: Perform challenging strength training abdominal exercises at least three times each week. Your abs are like any other muscle in your body—they need to be consistently challenged in order to become stronger and tighter.

Tight Abs Tip #2: Stop eating junk. Processed foods, refined sugar and high fructose corn syrup do NOT belong in your diet if, especially if you want tight abs. Cutting these items from your diet will allow your body to maintain stable blood sugar levels, alleviating your body’s need to store excess sugar away in fat cells.

The fat stores created by excess sugar intake most often accumulate around your waist, covering up your abdominal muscles. Cut these items from your diet and replace them with real whole foods such as lean meats, vegetables, whole grains, nuts and fruits.

Tight Abs Tip #3: Stop doing long and slow cardio workouts. Instead, use HIIT (High Intensity Interval Training) for your cardio workouts. HIIT training uses intense bursts of cardio peppered throughout your workout. This is a sure-fire way to rev up your metabolism and to get your fat stores to shrink.

Tight Abs Tip #4: Use resistance with your abdominal exercises. Crunches are great, but your body quickly becomes accustomed to the motion, rendering it less effective. Hold a medicine ball or dumbbell at your chest as you perform your crunches—this will force your abs to work harder, and will achieve better results.

Tight Abs Tip #5: Don’t be fooled. The market is flooded with ‘lose weight’ products and products that claim to flatten your stomach. Never waste your time or money on:
So-called packaged health food that comes with weight loss claims. If it’s processed in a package with a bunch of chemical additives then it will not help you achieve flat abs.
Abdominal exercise gimmicks as sold on late night infomercials – all you really need is your own body weight, an exercise ball and dumbbells or a medicine ball.
So-called weight loss supplements. The magic pill for flat abs doesn’t exist, so you’d be wasting your health and money on a bogus product.
Tight Abs Tip #6: Target your lower abs. It’s easy to neglect the lower abs, but they are an important part of the equation. Incorporate the V-Up into your exercise routine:

Starting Position: Sit on the edge of an exercise bench; lean back to a 45 degree angle. Extend your legs out until they are level with the floor.

Movement: Exhale and bring your knees and upper body close together, while contracting your abdominals. Inhale as you slowly release your legs, returning them to the starting position.

Tight Abs Tips #7: Challenge your core often. Don’t limit your abdominal exercise to the gym, incorporate core strengthening during daily life and throughout each workout. A strong core is the foundation for flat, tight abs.

There you have it! Seven tips that, when diligently applied, will help you shed the fat and tighten your abs.

But, keep in mind that your results will be seriously hindered if you do the same exercise routine over and over. Your abs need a progressive challenge in order to transform. This means new exercises, different resistance and increased challenge.

Call or email today to get started on a program that will challenge you, motivate you and transform your body.

Availability is limited — act now and achieve a slimmer you once and for all this year.

Moroccan Stew

This stew is perfect for a cold winter day. It is packed with antioxidant-rich vegetables and fragrant spices. Serve this stew over a scoop of cooked quinoa or whole grain brown rice. Yield: 6 servings

Here’s what you need:
1 1/2 cups plus 3 tablespoons water or vegetable stock, divided
1 large size yellow onion, finely chopped
2 large size red bell peppers, seeded and chopped
2 or 3 garlic cloves, minced
1 teaspoon agave nectar or pure maple syrup
1 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cumin
1 teaspoon grated or minced fresh ginger
1/2 teaspoon saffron
2 medium size sweet potatoes or garnet or jewel yams, peeled and cut into 1/2 inch cubes
1 can (15oz) diced tomatoes, undrained
1 can (15oz) chickpeas drained and rinsed
Salt and pepper to taste
Heat 3 tablespoons water in a soup pot over medium heat. Add onion, peppers and garlic, and cook for 5 minutes. If the water begins to evaporate, add a little more.
Stir in the agave nectar, coriander, cinnamon, cumin, ginger and saffron and cook for 1 minute, stirring constantly. Add sweet potatoes, and stir to coat. Stir in tomatoes, remaining 1 1/2 cups water and chickpeas. Bring to a boil, then reduce heat to low.
Simmer until sweet potatoes are tender, about 30 minutes. Season with salt and pepper, then serve over quinoa or brown rice.
Nutritional Analysis: One serving equals: 141 calories, 1g fat, 29g carbohydrate, 6g fiber, and 6g protein.

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It’s time again for the annual dispelling of that old Thanksgiving myth: turkey contains tryptophan which can make one sleepy. While turkey certainly contains tryptophan (an amino acid used by our bodies to make serotonin, a neurotransmitter in the brain which helps to regulate sleep), so do most other meats. Surprisingly, gram for gram, cheddar cheese contains even more tryptophan than turkey!

So, why does turkey get the dubious honor of sleep-inducing meat of the year? Probably because it is the centerpiece of what’s typically the largest meal of the year, full of fat and carbohydrates which increase the caloric content of the average Thanksgiving meal to upwards of 3,000 calories.

After consuming more than the daily recommended amount of calories in a single meal your body will work hard to digest it, thus making you sleepy. Furthermore, alcohol is often involved, which has a sedative effect on most people. So, if not falling asleep after this year’s Thanksgiving meal is your goal then eating in moderation, as always, would be your best bet.  ~ Dr. Steven Chan

Dessert in a Cup

It’s that time of year again. Coffee shops everywhere have begun to peddle their holiday beverages. With names as enticing as peppermint, gingerbread, pumpkin pie, and eggnog, it’s no wonder that these drinks are top sellers. However, don’t be fooled. If it smells like a dessert, tastes like a dessert and is named after a dessert…it’s a dessert. It just happens to come in a cup.

Most holiday beverages contain close to 500 calories and may contain as much as 29 grams of fat.

Limit your intake of holiday dessert drinks and avoid extra weight gain this holiday season.

The 5 Biggest Fitness Mistakes

Take a walk through any gym, and you’ll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain stupid. Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you’ll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won’t force you to sacrifice form.

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember – if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don’t warm up

Most people consider warm up time to be wasted time – they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me, your trusted source on fitness. I am passionate about seeing my clients achieve results – without wasting time, energy and effort on mistakes.

Call or email today to schedule your first workout. You’ll find my contact info in this newsletter.

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Tuna & Salad Pocket

Stop drowning your tuna in mayo, instead try this light recipe. Fresh carrot, tomato and lettuce combined with a touch of red wine vinegar, give this tuna pocket a burst of refreshing flavor. Use an herb salad mix for an even better flavor.
Yield: 2 servings

Here’s what you need…

• 1 medium tomato, diced
• 1 small carrot, peeled and shredded
• 5oz can white albacore tuna, in water
• 1 cup mixed lettuce
• 2 teaspoons red wine vinegar
• Dash of pepper
• 2 whole wheat tortillas

1. In a medium bowl mix together the tomato, carrot and tuna. Add the lettuce and drizzle with vinegar. Mix well and add dash of pepper.
2. Serve half of the tuna mixture in each tortilla.

Nutritional Analysis: One serving equals: 188 calories, 3g fat, 16g carbohydrate, 9 g fiber, and 23g protein.

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Amounts of Calories!

• Eliminate Cellulite

• Lose Your Saddle Bags

• Trim & Tone Your Arms

• Lose a Dress or Pant Size

• in 30 Days

• Remake your SHAPE

• in 4 Weeks

Fat Burning Cardio!

Jump Rope Boot Camp

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“John Malcolm Elementary School”

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Starts August 25^th ends September 17^th

7:00 – 7:45 pm

 Call Pam Today to Pre-Register!

 “You’ll have fun & learn how to jump rope correctly”

 949-554-5003

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1. What do you usually have for Breakfast?

2. What do you drink in the morning? (e.g., water, coffee, juice, milk etc)

3. Do you feel hungry and tired at around 11:00 am?

4. Do you then feel like having a cup of coffee or a snack?

5. What do you drink during the day? How much?

6. What do you have for lunch?

7. Do you ever feel tired and sleepy after lunch?

8. Do you snack after lunch before dinner?

9. What do you have for dinner?

10. Does it ever feel like your appetite is out of control and you eat whatever food comes your way?

11. Do you feel tired during the day? When especially?

12. Any headaches during the day?

13. Any digestive challenges?

14. How do you sleep at night?

15. Are you interested in gaining, losing or maintaining weight?

Why you need a Healthy Breakfast

The reason we ask these questions, is because a strong connection has recently been discovered between breakfast choices and many health-related problems.

As you might know, our body consists of 100 trillion cells which need 114 various nutrients during the day. Most Americans don’t come close to meeting this requirement.

Here is how food fuels us each day: What you ate yesterday consists of 2 major groups of elements. The first group supplies energy (proteins, fats, carbohydrates). The second group supplies building materials (amino acids, vitamins, minerals, microelements, etc).

You spent energy yesterday when you were awake, and your body used the building materials at night to regenerate itself.   And, your body used up to 1 liter of water during the night through breathing, sweating and morning visit to the bathroom.

So your body wakes up “empty” the next morning and your cells are begging for all the nutrients, energy and water spent in the last 24 hours.   You may not feel hungry or thirsty in the morning, but it’s just a matter of time. So there are different ways people approach the morning and breakfast.

A Healthy Balanced Breakfast:

Your first meal in the morning should meet these four main criteria:

• Replace the energy (from proteins, carbohydrates & good fats) that was consumed yesterday, when you were active.
• Provide the body with all the nutrients (building blocks – proteins, amino acids, vitamins, minerals) used during the night.
• Replenish the water stock.
• Maintain the blood sugar level within the normal range preventing you going into craving for “something” to eat!

There are great ideas in numerous publications for a healthy breakfast BUT in today’s fast paced world it’s not easy to prepare a balanced breakfast that meets the four major criteria for a healthy breakfast if you don’t have much time in the morning.

Our Company has developed the complete and perfect Healthy Breakfast Program, helping the body with the above mentioned issues.

You can’t even imagine how much better you’ll feel during the day when you have our Healthy Balanced  Breakfast AND the best news is that it’s simple, very quick to prepare and delicious to eat!

Our results have been spectacular!

29 years of success with 60 million satisfied customers in 70 different countries.

Welcome to the easiest Balanced Healthy Breakfast – nutritious food & water in a convenient form. 

Please email me immediately to find out how to achiever you goals!

thebodymakeovercoach@cox.net

or call 949-554-5003

To your health Pam

12 Week Weight Loss Challenge

Every Tuesday Starting:

April 21, 2009

6:00 PM

WHAT DO YOU HAVE TO LOSE?

 Call Pam Now to Pre-Register:

(949) 554-5003

Limited Participation

Aegis of Dana Point

 26922 Camino de Estrella

Dana Point, CA

Please Note:

 No Specific Program is required to join our challenge.
You can use whatever program you would like…

Weight Watchers,
Jenny Craig, South Beach, Herbalife, or just cutting back on your own etc.
We will be sharing GREAT information each week about protein, fiber,
eating out in restaurants and MUCH more! People in our past challenges
had a GREAT time and enjoyed the weekly discussion and
the “accountability” factor. The “friendly competition” helps everyone to succeed!!

 Come and JOIN THE FUN!!!!!

BRING FRIENDS!!!

Muscle Tone can make you look Leaner, Slimmer and Sexier just in time for Summer!

Over the past several weeks I have heard a familiar discussion during my boot camp classes about the myth surrounding fat versus muscle.  Most of the women I have spoken with still believe that one pound of muscle weighs more than one pound of fat.  Allow me to dispel this myth: one pound of muscle and one pound of fat are still equal to one pound.  Just as one pound of beef, chicken, rice or lard are still equal to one pound.  A pound is a pound.

There are distinct differences between fat and muscle.  One difference is appearance; if you were to do a side by side comparison of these two items below you would see that muscle is more dense and smooth and takes up less volume.   On the flip side fat looks bumpy and is similar in appearance to cottage cheese and takes up more space.   Fat also has a similar look and feel to cellulite, which is one of the reasons you can see cellulite on the back of legs and buttocks of even thin women.  Many times these women have dieted over and over again and they have lost scale weight along with lean muscle which gives these areas the appearance of cottage cheese.  

Gratitude; thankfulness or appreciation, positive emotion or attitude in acknowledgment of a benefit that one has received or will receive.

My husband and I will celebrate our sixth wedding anniversary on March 29^th.   Over the past several weeks we have been discussing plans for celebrating this wonderful occasion.  We finally decided on dinner at a local restaurant and a night of reminiscing and how grateful we are to have found each other.

Many things have changed since we first got married six years ago but one thing hasn’t changed: my love and gratitude for finding a man that truly makes me feel special and can make me smile.

We now work together which I never thought would happen and it been great because we share different perspectives on the same issues regarding the business.  We don’t always agree on things but always thank God for bringing us together.

Since this article is about gratitude I thought I take a moment to tell you a story I heard several days ago.  It was Tuesday morning and I arrived at the office to complete payroll.  After I arrived I dropped off everyone’s time sheets.  Later that morning I decided to stop and chat with several of the employees and find out how things were going.  I asked a couple of employees how they were doing and one replied “great.”  The other said, “better than yesterday,” and I asked what had happened yesterday that caused it to be such a bad day.  He replied, “my wife was diagnosed with stage three breast cancer twenty three hours ago and my family is devastated.”  As he begin to tell me the story I felt as if I was going to breakdown and start crying but I held back the tears.  The look on his face while he continued to describe how the events had unfolded was heart wrenching and I could hardly keep the tears from flowing.  All I could say was something cliché I knew things would work out for him and his family.

After I left his office I began to realize that no matter how unstable our life is currently I had no health conditions that would prevent me from earning a living.  I began to realize I needed and attitude adjustment and with that adjustment I started to feel grateful for my health, family, friends, work and ability to earn an income.  At that moment I knew I had to dedicate my blog to Gratitude.

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.”
~ Melody Beattie ~

Through fashion and fabulous accessories, Barbie has represented what all American women want to be – independent, successful and fabulous at any age – and all the things they should be.”

By Iuliana Petre

Killeen Daily Herald

“Barbie is everything that an all-American gal should be – sporty, smart, sophisticated and sexy.”

 Michael Kors interview with the International Herald Tribune,

the Global Edition of the New York Times, earlier this month.

“(Barbie is) more than the most popular doll in the world. For five decades, Barbie has inspired girls of all ages to dream, discover and celebrate their girlhood – from fashion to fantasy – all in a world without limits.”

Richard Dickson,

General Manager and Senior Vice President of Barbie.

Ruth Handler was the inventor and designer of the Barbie doll in 1959 which become an American cultural icon.  “While watching her daughter play with paper dolls, Ruth Handler noticed that she and her friends used the dolls to act out the future rather than the present. So, she set out to invent a grown-up, three-dimensional doll that girls could use to act out their dreams. This, of course, included the presence of breasts. The female inventor named her new Barbie doll invention after the nickname of her daughter Barbara.”

March is National Women History Month so I decided to devote my blog to Barbie and her affect on women all over the world.  I received my first Barbie doll the Christmas of 1959.  What most girls wanted in the in fifties was an easy bake oven, doll house and dolls that needed their diapers changed or even paper dolls!  My first impression of Barbie was a doll with big boobs and a shapely figure.  Unfortunately I couldn’t change her diaper, feed her or sleep with her.  I was so disappointed with my Christmas gift and I so wanted my sister’s beautiful porcelain doll which looked and felt almost real baby. 

My parents must have known something about my destiny because they continued to give me the gift of Barbie every Christmas thereafter.  The dream of becoming a grown up Barbie helped activate my imagination and step out the housewife stereotype role of the 1950’s.  I started to think outside the box and dream about going to college and eventually having a career in which I could help other women also reach their goals. 

In the 1980’s I purchased for my daughter her first Barbie doll.  This doll was a bit difference from the one I had received in 1959 but it still felt the same when I gave one to my daughter.  I wanted my daughter to feel that she could aspire to any role in life she desired. 

Barbie held many different roles not just a mother and homemaker but finally a doll or image of a successful woman.  Barbie represented a new type of women who could own her home, automobiles, jewelry, clothing, Jacuzzi and much more all from her own efforts.

Throughout the years Barbie has held many different careers and each has helped show women that they can take on a variety of roles in life.  Some of Barbie’s many careers have been a pilot, flight attendant, doctor, astronaut, veterinarian, soccer star, Sea World trainer and NASCAR driver, among other things.

“One is not born a woman, one becomes one.”

Simone de Beauvoir (1908-1986) The Second Sex (1949-1950)

                       Barbie’s Big Pink Book