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Get Fit Newsletter 25 June, 2018
How to keep it off (5 hot body secrets)

It takes dedicated hard work to drop a significant number of pounds. But afterwards it’s incredibly easy (and frustrating!) to find those pounds creeping back on.

Maintaining fat loss is certainly possible, however it does require that you remain vigilant with your healthy routine.

Here are 5 secrets to maintaining your amazing body transformation for life. Think of these as your own personal lifestyle rules and stick with them at least 90% of the time to keep your body healthy and hot.

Hot Body Secret #1: Don’t Eat Just To Eat

There is no place in your healthy lifestyle for mindless snacking. I’m talking about a tub of popcorn at the movies or a bag of chips in front of the TV. All the calories ingested from mindless snacking have to end up somewhere…and that somewhere is around your waist or on your thighs.

Snacks are fine when you are aware of how much you’re eating in order to balance it with the rest of your meals for the day.

Hot Body Secret #2: Stand (And Walk) When Possible

Have you heard the saying sitting is the new smoking? The idea is that a lifetime of sitting all-day-every-day is as harmful to your body as smoking. Think for a moment about how much of your day is spent sitting.

You wake up and sit down for breakfast. You sit on the drive to work. You take the elevator up. You sit for most of 8 hours at work. You take the elevator down. You sit on the drive home. You sit to eat dinner. You sit to watch TV.

That’s quite a bit of time spent sitting! Now imagine if you consciously stood for some of this time each day and took the stairs instead of the elevator. Over weeks, and months, it really adds up in calories burned, muscles engaged, and overall fitness and health.

Hot Body Secret #3: Avoid Sugar

I might sound like a broken record about this one, but that’s OK, I’ll keep harping on this point until more people listen. Our bodies weren’t designed to ingest large amounts of sugar on a daily basis. When you regularly take in excess sugar the results are always the same. You. Gain. Weight.

The tricky part is that sugar is all around us, so avoiding it takes real vigilance.

Start with your morning beverage of choice. Does it have sugar in it? Most of the beverages that are blended and brewed at coffee shops are simply vehicles for ingesting sugar. Find a beverage that you enjoy without any added sugar and stick with the rule of not drinking sugary beverages throughout your day.

Hot Body Secret #4: Keep Dinner Light

Who says that dinner should be the biggest and heartiest meal of the day? Instead, focus on enjoying light dinners that are centered around protein and veggies and avoid starches and carbs in the evening.

The recipe below for Beet and Grapefruit Salad is a great example. Add a grilled chicken breast to a serving of this vibrant, fiber-filled salad and you have a nutritious dinner that’s light and healthy.

bHot Body Secret #5: Always Exercise

How often do you brush your teeth? Do you sometimes take a few weeks or months off brushing your teeth? Um, no. That’s gross. You brush your teeth everyday as an ongoing habit because you know that the benefits outweigh the slight inconvenience.

Can you see where I’m going with this? :)

Exercise only truly works when you do it as an ongoing habit because you know that the benefits outweigh the slight inconvenience. It’s part of keeping you healthy. It’s part of who you are. We offer a variety of 15 minute workout routines as part of our 21 day/mind/body stress detox. Move more. We make it simple for you!

I’m here to make your daily exercise habit fun and effective. 

Let’s do this! Join us in the next Boot Camp session starting July 30th!  www.norwalkbootcamp.com ​​ ​ ​

Could you use a little less worry and a little more calm?

 It's easy to be anxious these days. Between scary news headlines and our own personal challenges, a state of worry feels almost automatic.. And the worry lasts. We carry it around with us in our days and let it steal our peace and joy. Eventually, unreleased stress and worry steals our health and well-being.

Good news: You can free yourself from worries that weigh you down, stress that steals your energy, peace and joy.

Plug yourself in to our 21 Day Mind/Body Detox!

 http://choosewelltolivewell.com/21-day-detox​ ​


LET'S CONNECT!

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Keep it Tight

Hot Body Secret #2 above described how standing and walking when possible will help your overall health and shape. But what about those hours when you have no choice but to sit? In those moments, keep it tight!

When sitting, practice good posture by keeping your shoulders back, head up, and contract your core muscles by pulling your belly button in towards your spine.

This simple move will keep your core muscles engaged and will contribute to your overall fitness.

Beet and Grapefruit Salad

How often does your dinner mostly consist of fresh, vibrant produce? The nutrients and fiber found in greens and veggies are vital and delicious! Give this salad a try and add some sliced, grilled chicken breast for added protein. Hopefully this recipe will inspire you to include more veggies and greens in every meal!

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

3 red beets
3 yellow beets
3 grapefruits
3 mandarin oranges
2 tablespoons olive oil
⅛ teaspoon Liquid Stevia
2 tablespoons apple cider vinegar
1 teaspoon sea salt
¼ teaspoon black pepper
6 cups Baby Arugula, fresh
¼ cup pistachios, chopped

Instructions

1. Preheat oven to 350 degrees F. Trim the beets, wash and place in an 8x8 casserole pan with ¼ cup of water. Cover with aluminum foil and bake for an hour, until tender. Remove from the oven, uncover and cool completely. Peel the beets and slice into wedges.

2. Cut the ends off the grapefruits, and slice off the peel and the white pith. Remove cut into segments and peel the membrane off each slice. Reserve ¼ cup of grapefruit juice.

3. Whisk together the olive oil, stevia, vinegar, sea salt, black pepper and reserved grapefruit juice. Toss the dressing with the beets and grapefruit wedges.

4. Arrange the arugula on a platter. Top with the beet and grapefruit mixture and sprinkle with pistachios.

Nutrition
One serving equals 142 calories, 6g fat, 15g carbohydrate, 4g fiber, and 2g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers.

TESTIMONIALS

You are crazy not to experience BootCamp! As a fitness drop-out I was facing my '60's looking like the typical out of shape American. What to do to jump start my way back to being healthy? Bootcamp with Laura! The classes are personalized, you never feel abandoned, and all levels are carefully watched by Laura ALL THE TIME. She knows what everyone is doing, pays attention to everyone's little bumps in the road and expertly increases the level of training with every session. I 100% recommend training with Laura. She lives what she believes.
Roseanne Shegirian

I began working out with Laura's bootcamp in October 2010. Over a year later, I can't believe how far i have come and can't imagine quitting. I've never been very athletic, and it is a stunning experience to discover my "inner athlete" in my mid-40s! Despite problems with my knees and occasional shoulder issues, Laura never fails to adapt the day's workout to accommodate my problems and give me a great workout. Not once have i left a workout feeling demoralized or thinking, "I'll never do that again." The other campers are non-judgemental and always encouraging. Beyond the incredible changes I've seen in my body, are the changes I've experienced in my mind - I am more confident, happier, calmer, and sleep better, too. Thank You Laura!
Mary Majewski

I have been going to the 5:30 Monday/Wednesday/Friday Bootcamp for over two years. Bootcamp has given me a confidence that I never had before. While I have always loved working out, I have found a love for doing so outdoors. I love the challenges that Laura gives me each time. She is so encouraging and motivating. Whatever the weather it is so worth it. There is such a feeling of accomplishment to finish a Bootcamp session in the rain, cold, and sometimes even snow! I believe because of bootcamp I was able to become a fit strong athlete that has run in 2 half marathons and even the New York Marathon last November. I can't say enough good things about Bootcamp and Laura.
Mary Britto

I started bootcamp about two years ago. I have tried gyms, walking and exercise classes and would go a few times and then stop. That was not the case with bootcamp. It is always different and nothing compares to working out outside. I am not a morning person but have no problem getting up at 5 am three days per week. I feel more energetic on bootcamp days. Laura is a fantastic trainer. No matter what level you are, she adapts the program to fit your needs.
Melissa Mednick

Here is the best thing about Boot Camp with Laura...she really cares about you as an individual. She is able to seamlessly tailor an individual's work out based on ability level and physical condition/situation. She pushes all of us as hard as we can ("kicks our butts!") without allowing any of us to overdo it. For those women who have been doing the camp for awhile and are very fit she sees to it that they are "burning." However, when a member is nursing an injury in a particular area she finds other approaches to give them a good workout without endangering their health. When a new member joins us she is careful to see that they are challenged without being overwhelmed. No one is ever made to feel that they are "not up to par" - either by Laura or the other ladies in the group. Individual progress is noted and applauded. I am new to the group and so not at the level of many of the others. But I feel welcome and comfortable and encouraged by seeing other camp members who started where I did and are now fit and strong. I hope to be able to be there one day myself.
Terry Williams

FOR MORE TESTIMONIALS, PLEASE CHECK OUT MY WEBSITE! www.norwalkbootcamp.com



Ready to live a life of wellness? Click here to empower yourself!
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What readers are saying about my book "Choose Well To Live Well!"

Thank you for writing this book! Incredibly motivating, informative and inspiring - with plenty of hands on tips and concrete advice.  Well done! ~Editor, Balboa Press

This book was so enlightening to read! I have known Laura for 10 plus years and she is so inspirational to myself and my family.  She is instrumental in making you feel good, active and healthy.  Laura gives so much of herself and energy to others.  We are lucky to have her in our lives.  ~Vince Camuto

This book was incredibly insightful. I loved the authors realistic approach to living a better life.  And it came at the right point in my life too!! I will definitely be practicing some of her recommended techniques and I'll pick up this book whenever I need that reminder to focus on the present and own my choices.  Thanks for such a spectacular message! ~Michelle

Good Book.  I recommend. ~Gary Ford

Inspiring.  Great tips and helpful facts to help you live a healthier and productive lifestyle.  If you are looking to turn your life around and want to get a good start, this book will help you do it.  ~Elise Davis Chavez

A gift of inspiration and common sense.  I read this book in one sitting.  The messages will be filtering through me for years to come.  The voice is very clear and impactful.  We think making big changes in our lives is complicated, but this book shows how it can be done in simple, clearly defined steps.   It's not just about nutrition, it's not just about exercise - it's about healthy thinking and how healthy thinking leads to healthy choices.  I'm keeping it by my bed for many future re-readings, whenever I need more inspiration and redirection. ~Mary

I am giving this book to everyone on my list!  Laura is the best motivator and most well informed trainer.  Her approach to fitness is so straight forward.  Her motivating words and specific suggestions have made getting fit possible for me, and so many people I have met in her classes.  ~Jen

Buy Choose Well to Live Well and allow it to help you live a fit, happy and healthy life!!

AVAILABLE AT www.amazon.com     www.barnesandnoble.com

CHOOSE WELL TO LIVE WELL "EMPOWER YOURSELF" COURSE

Are you ready right now to make some real healthy positive changes in your life?  This workshop will teach you how to practice, implement and live the 5 Fundamental Wellness disciplines that will help you create a FIT, HEALTHY, STRONG body and state of mind.

You will not only start experiencing life through a healthier and fit body and state of mind, but you will also learn to cultivate a SENSE OF INNER PEACE, CALMNESS AND AT EASE STATE OF BEING that will improve all aspects of your life!

BECOME A PREMIUM MEMBER TODAY! www.choosewelltolivewell.com 

 WORKSHOP TESTIMONIAL:

"I attended the "Empower Yourself" workshop in May 2013 and it was a transformational experience for me.  To be honest, I thought I was signing up for a nutrition class but what I experienced was a life wellness class that gave me techniques to handle my hectic schedule.  I learned to take a few minutes a day to relax and focus on the positive aspects of my life, so that I could more calmly handle the issues that come up during the day.  I also learned relaxation techniques for the evening that really helped me get a peaceful night's sleep for the first time in years.  Another key component of the class is healthy eating and learning which foods are good for your body and which foods you should avoid.  I added two servings of greens to my meals which made me feel lighter and eliminated the bloated, sluggish feeling that I used to have after meals.  Overall, I feel in control of my life now.  I am empowered to make healthy choices in the food I eat and healthy choices in the way I handle stressful situations.  I no longer have that fuzzy, groggy feeling when I wake up in the morning.  I feel focused and engaged in making choices that move my life in a positive direction.  I highly recommend this class to anyone who wants to lead a happpier, healthier life." D.W., Westport

"I attended Laura's Living Well Workshop in January and it was a perfect way for me to start off the new year.  I decided to commit to the 4 week program because I knew that I needed to calm my mind and try to deal with everyday stressors in a better way! The great thing about working with Laura is that she treats everyone so specifically and individually.  Even though there were other members of the group with me each week, Laura has a way to tailor her teachings and motivation towards each of us and what we each specifically need.  We started off by discussing the foundations of healthy living - moving our bodies each day, adding more servings of greens to our days, calming habits and of course, meditation.  I had never really thought of using meditation but had been encouraged to try it.  Having Laura lead us through it each week was very safe and comforting.  I quickly realized that by meditating and focusing on positive, nourishing thoughts I would be able to face things a busy day can send my way.  I also hear Laura's voice in my head pushing to take calming breathes, telling me to look for the positive in tough situations and be aware of my choices and choose positively.  Finally, the best part of working with Laura is that she truly practices what she preaches and teaches.  She is a phenomenal role model in body, mind, and soul. " J.V., Norwalk


 

Email: laura@norwalkbootcamp.com
Phone: 203-604-9909

Web: Visit My Website