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Moving in May with your Virtual Personal TrainerSubject: Today's Movement Mission and 15 Secrets to Weight Loss SuccessGood Morning No Excuse Team, This is Jonathan Roche writing - your Virtual Personal Trainer. I hope you had a great weekend and were able to fit in some movement with your friends or family. If so, Congratulations! If not, make today Your January 1st. YOU DESERVE TO HAVE TONS OF ENERGY, TO FEEL GOOD ABOUT YOURSELF AND TO BE HEALTHY. SO INVEST IN YOURSELF AND MAKE TODAY'S INTERVAL WORKOUT HAPPEN! Remember, you don't have to do long workouts or beat yourself up to get in shape - you just have to make healthy choices each day, take baby steps and keep it fun! TODAY'S FITNESS MISSION: INTERVALS! Interval workouts help you BURN 30% MORE CALORIES THAN EXERCISING AT ONE SET PACE AND CAN LEAVE YOUR METABOLISM ELEVATED FOR UP TO 12 HOURS AFTER EACH WORKOUT. You can print out our free sample interval workout by going to: www.momentumfs.com/flylady/ * Please note that you do not have to do the full 25 minutes - just do what you can - even 5 minutes of movement is a great start. 15 SECRETS TO WEIGHT LOSS SUCCESS Attitude & Focus: 1) Concentrate on Your Health as opposed to losing weight. And if you have kids, concentrate on your kids and how you losing weight will help improve the energy you bring to your relationship with them. 2) Hold Yourself Accountable and Don't Make Excuses. We are all extremely busy, but you can fit movement into your schedule. You owe it to yourself to have some personal time at least 3 times per week. 3) When you exercise, Be Proud of Yourself and know how much that it positively effects your energy, health and life. 4) Stay Positive. Life is too short to be beat yourself up over weight that you have gained or workouts you have missed. Stay positive and it will help all areas of your life. 5) Have Fun. If your workouts are not fun, than you are not going to keep doing them. So if you dread going to a gym, than don't go. Instead go for a walk, play with your kids in the yard, etc. If you can turn the dreaded exercise word into a fun activity, than your chances of being successful go up dramatically. 6) Throw the Rear View Mirror Out the Window. Concentrate on today and tomorrow. You can't change the past and beating yourself up over weight you gained, etc. is only going to drag you down and move you in the wrong direction. Today is a new day so take advantage of it. Exercise & Movement: 7) Do Interval Workouts 2 or 3 days per week intervals help you BURN 30% MORE CALORIES PER WORKOUT and can help leave your metabolism elevated for up to 12 hours after each workout. You can access a FREE sample workout by going to: www.momentumfs.com/flylady 8) Do the 6-minute No Excuses Workout 2 or 3 days per week you can do this quick and highly effective strength training workout right in your living room and no equipment is required. You can access the FREE sample workout by going to: www.momentumfs.com/flylady 9) Turn Random Acts into Fitness take the stairs at work, park in the furthest spot at the store or work, play with your kids instead of sitting on the sideline, walk in place while brushing your teeth, etc. Be creative and you can turn activities you already do into opportunities to improve your health. Nutrition: 10) Always Eat Breakfast - and try to have it within 1 hour of waking up. This will help keep your metabolism buzzing. 11) NEVER Skip Meals - this causes your metabolism to slow down and sends the signal to your body to store your next meal as fat in order to avoid starving. 12) Drink 64 Ounces of Water Per Day and one additional ounce per minute of workout time - you should be going to the bathroom at least once per hour. 13) Eat Something Every 2 Hours - make sure to have healthy snacks mid-morning and mid-afternoon. This again helps keep your metabolism buzzing. 14) Only Eat Dessert Once Per Week this could save you 300 calories per day on the 6 non-desert days (1,800 calories per week). Since you have to have burned 3,500 more calories than you consume to lose 1 pound, this new habit could lead to losing an additional pound every two weeks or 26 pounds in 1 year! 15) Limit Yourself to One Soda per Day this is tough, but the excess sugar is not good for your health and can cause major ups and downs as far as your energy level. Instead, view your one soda as a treat and substitute in water for a healthier habit. I guarantee you that if you follow these tips you will Improve Your Health, Increase Your Energy and Maximize Your Fitness and Weight Loss Results! What are you waiting for? Make Today Your January 1st and start putting these weight loss secrets into action TODAY! * You can access this document to print out and put on your fridge by going to the Files section of my Yahoo Group (No Excuse Workout): www.groups.yahoo.com/group/NoExcuseWorkout/ Have a great Interval Workout and please remember, ANY MOVEMENT IS POSITIVE FOR YOUR HEALTH - SO BE PROUD OF YOURSELF! Please remember these important keys to success: - Take Baby Steps - Avoid Making Excuses - STAY POSITIVE!!!!!!!!!!!!!!!!!!!!!!!!!!!!! - Be Proud of Yourself when you are done exercising - HAVE FUN! Take care ladies, Jonathan aka "Your Biggest Fan" [Home] [Join FlyLady] [Contact Us] [About FlyLady] [Privacy Statement] [Terms & Conditions] FlyLady.net "This is FlyLady's List that has grown by leaps and bounds..." Copyright 2001 - 2008 FlyLady and Company, Inc. 
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