The Super Bowl is this Sunday and I know many of you plan on eating like its Thanksgiving again.   Hopefully the snowstorm won’t keep us in.

When have you known me to have you restrict yourself in times of fun.

Even if your your team did not make it this year, I am sure you will still want to hang with friends eat, drink, and be merry!

While I won’t be eating like a pig this year, I still plan on enjoying myself.

Take a look at some recipes and tips that will keep your Super Bowl snacks low in fat and calories yet rich in taste.

These party eating tips will help you in any party situation that you may be attending or even hosting yourself.

Following these social gathering eating strategies may prevent you from gaining the 7-13 pounds a year most people do.

If you don’t believe me, go on Facebook and take a look at your friends now and think about how they looked several years ago.  I rest my case.

Here are some great appetizers:

• Fruit Salad (kiwi, green and purple grapes, strawberries -this will help with your sugar fix)
• Veggie Bowl (broccoli, carrots, etc with a dip on the side vinagrette dressing is tastiest and low fat & calories)
• Sweet Potato Fries – you can add some brown sugar
• Lean Deli Meats -chicken and turkey
• Skinless Wings- bake do not fry or you can simmer in a sauce
• Baked or Natural Whole grain tortilla chips with Fresh Guacamole
• Thin crust wholegrain veggie pizza
• Burgers -use lean beef sirloin

Here are some great desserts you can try:

• PROgrade Cravers (100% organic chocolate snacks bars)
• Low fat Ice Cream or Soy Ice Cream
• Low Fat Cheesecake -my favorite
• Protein Cookies if you bake these use protein powder instead of flour

Try these must eat Super Bowl Recipes.  Leave a comment and let me know what you think.

Guacamole

Instructions

1) Cut avocado in large chunks and mash coarsely in large bowl with a fork.

Add remaining ingredients and blend gently – leaving some small chunks is fine.

Taste and adjust seasoning with more pepper sauce, salt and pepper if desired.

Cranberry Barbecued Chicken Wings

• 18 chicken wings
• 1 can jellied cranberry sauce
• 1 1/2 tsp packed brown sugar
• 1 tsp prepared mustard
• 1 tsp worcestershire sauce

Preperation:

These recipes should get you on the right path to enjoying your food without guilt.

How Bad Do You Want It?

Blair

http://www.amblerbootcamps.com

It’s a New Year and you have a clean slate.

I don’t know if you are one to make New Year’s Resolutions or not, but either way you’re probably thinking about how you can become fitter, healthier and happier than you are right now.

These 27 Fitness and Fat Loss Tips will get you on the right track for this New Year:

1. Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.
2. Push the intensity of your workouts. Don’t kill time, burn calories by maintaining a challenging intensity.
3. Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.
4. Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting.
5. Believe in yourself. Know with conviction that you CAN accomplish your goals.
6. Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.
7. Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
8. Don’t be afraid to ask for help.
9. Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.
10. It’s not about will-power, it’s about want-power. You have to want it.
11. Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
12. Stop talking about losing weight. Start doing it.
13. If you have to eat out, always opt for low carb.  Protein and veggies are perfect here.
14. Be wary of products that are labeled as ‘health food’. Always read the nutrition labels.
15. Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.
16. Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.
17. Destroy negative self talk.
18. Avoid the trap of high-calorie beverages after your workouts.
19. Be consistent with your workouts. Exercise three to four times each week.
20. Expect more of yourself.
21. High fructose corn syrup should not be in your diet. It is high in calories and will quickly derail your weight loss efforts.
22. Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.
23. Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.
24. Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
25. Set specific, measurable goals.
26. Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
27. You deserve better…go get it.

After writing these tips, I realized how powerful and inspiring they are. Print this list and place it somewhere that you’ll see often – this will keep you motivated and pumped up to accomplish your goals.

If your New Year’s Resolution has to do with losing weight and getting into great shape (and whose isn’t?) then guarantee your success by working with a fitness expert who can guide you to success.

I’d love to team up with you – together we will transform your body in 2010!

Call or email to get started today.

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 your goal is to be able to complete 15 repetitions and
you do this 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 which can lead to
injury.

(All the women in my gym do some form of pushups, pullups, squats
and deadlifts.)

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.

(We vary the exercises regularly so you never get bored and achieve
optimal results.)

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.

We do a 8-10 minute warm-up that I have been told is more intense
then most people’s workout)

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.

(Proper fitness coaching is the key)

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.

(Imagine 10-12 ladies meeting you at the gym everyday and holding
you accountable.  Do you think you would get the results you
desire?)

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, that’s why I have decided to extend my Black Friday
Blowout Sale.  From now until December 5, you can get a full 30
days of 3DFitness Boot Camp for only $97.  Included with that you
get access to my 21 Day Rapid Fat Loss Diet that is guaranteed to
strip 5-10lbs and 1-2 dress sizes off you in  the first 21 days.

Call or email today to schedule a trial workout or go to
http://3dfitness.net to join.

Your In Health,

Coach Blair