SUMMER TIPS FOR HEALTH & FITNESS
Summer has arrived; why not take advantage of this hot season to commit to changing your life for better and forever? If
you want to lose weight, prevent diseases, have more energy to enjoy your children, grand-children, and even your
significant other, please make an effort to take the following steps:
1) Find one or several fun cardiovascular activities that you can really enjoy and make it a priority, perform it at
least 3 times per week. You could swim, hike, run, kick boxing, Caribbean Fitness Merengue-Salsa Aerobics, or any
other activity that you could perform for at least 30 minutes without stopping during which your heart rate is elevated to
at least 70-80% of its maximum aerobic capacity.
2) Weight Training – 2 to 3 times per week….why? It increases your muscles, which in turn will increase your
metabolism and help you burn fat. Besides, don’t forget that muscles protect your bones and help you prevent
osteoporosis.
3) Eat plenty of those delicious summer fruits; such as cantaloupe, watermelon and mangos, but don’t forget to
include at least several apples daily. Besides all the vitamins apples provide, they are a good source of pectin, a soluble
fiber that helps lower cholesterol and aids in appetite control.
4) Eat at home or take healthy snacks with you…if eating out, order one of those delicious salads available at most
restaurants.
5) Drink plenty of water, at least 80oz per day…limit alcohol intake!!!
6) DON’T EAT LATE AT NIGHT…MAKE BREAKFAST YOUR BIGGEST MEAL...IF YOUR GOAL IS TO
LOSE WEIGHT, LITERALLY, GO TO BED WITH AN EMPTY STOMACH AND YOU’LL SEE THE POUNDS
DROP DOWN IMMEDIATELY!!!
Don’t wait another day…begin TODAY, all it takes:
COMMITMENT, DETERMINATION, AND AN “I CAN DO IT” ATTITUDE!!!
GOOD LUCK ...BUENA SUERTE....SI SE PUEDE!!!
Con mucho carino,
Monique
Summer has arrived; why not take advantage of this hot season to commit to changing your life for better and forever? If
you want to lose weight, prevent diseases, have more energy to enjoy your children, grand-children, and even your
significant other, please make an effort to take the following steps:
1) Find one or several fun cardiovascular activities that you can really enjoy and make it a priority, perform it at
least 3 times per week. You could swim, hike, run, kick boxing, Caribbean Fitness Merengue-Salsa Aerobics, or any
other activity that you could perform for at least 30 minutes without stopping during which your heart rate is elevated to
at least 70-80% of its maximum aerobic capacity.
2) Weight Training – 2 to 3 times per week….why? It increases your muscles, which in turn will increase your
metabolism and help you burn fat. Besides, don’t forget that muscles protect your bones and help you prevent
osteoporosis.
3) Eat plenty of those delicious summer fruits; such as cantaloupe, watermelon and mangos, but don’t forget to
include at least several apples daily. Besides all the vitamins apples provide, they are a good source of pectin, a soluble
fiber that helps lower cholesterol and aids in appetite control.
4) Eat at home or take healthy snacks with you…if eating out, order one of those delicious salads available at most
restaurants.
5) Drink plenty of water, at least 80oz per day…limit alcohol intake!!!
6) DON’T EAT LATE AT NIGHT…MAKE BREAKFAST YOUR BIGGEST MEAL...IF YOUR GOAL IS TO
LOSE WEIGHT, LITERALLY, GO TO BED WITH AN EMPTY STOMACH AND YOU’LL SEE THE POUNDS
DROP DOWN IMMEDIATELY!!!
Don’t wait another day…begin TODAY, all it takes:
COMMITMENT, DETERMINATION, AND AN “I CAN DO IT” ATTITUDE!!!
GOOD LUCK ...BUENA SUERTE....SI SE PUEDE!!!
Con mucho carino,
Monique
HOW TO ACHIEVE YOUR IDEAL BODY WEIGHT
. Don’t wait another day, begin today by following these advices:
1) WRITE DOWN YOUR GOALS AND PUT THEM WHERE YOU CAN SEE THEM:
Refrigerator, your bathroom mirror, etc. You shall also display that outfit you’ve not been able to wear in many months or
years to motivate you. Keep your weight loss goal reasonable: ¾ - 2 pounds per week.
2) MOVE IT! You need to exercise almost daily to aid in your weight loss. Remember that active, strong bodies at rest
burn more calories than soft bodies do, so exercise daily to boost your metabolism and increase muscle strength.
3) GET MILK – Aim for three servings of fat-free or lowfat dairy products per day. Recent studies have demonstrated that
people who consume more lowfat dairy products have a lower percentage of body fat.
4) RESTOCK YOUR KITCHEN CABINETS AND REFRIGERATOR - Get rid of chips, cookies, ice cream, etc, or any
food that bring on your urge to binge…..restock with healthy choices, such as : fresh vegetables & fruits, walnuts and other
nuts, peanut butter, whole grains, & lean protein.
5) DON’T EVER SKIP BREAKFAST – The National Weight Control Registry, a database of 4000 American adults who’
ve lost 30lbs and kept it off for at least a year, shows that most successful weight losers report eating breakfast. Have a
healthy smoothie with protein powder & lowfat yogurt in it or a bowl of oatmeal with fruits and lowfat yogurt.
6) AIM FOR THREE APPLES A DAY – Remember that apples are a good source of “pectin” a soluble fiber that helps
lower cholesterol and aids in appetite control.
7) DRINK AT LEAST 8 OZ OF GREEN TEA DAILY- This drink contains a powerful antioxidant, “catechins”, that works
as well as any diet pill because of its ability to increase thermogenesis, the rate in which the body burns nutrients to
generate heat. Most important for us is that this antioxidant targets belly fat. A recent study by The American Journal of
clinical Nutrition reported that participants who drank tea enriched with 690mg of green “catechins” daily for 12 weeks lost
450% more abdominal fat than those sipping a placebo brew. The best of this result was that these people lost the
intraperitoneal fat-----the deeper, more stubborn kind that cushions organs beneath the muscles.
DO YOU NEED ANYMORE REASONS TO BEGIN DRINKING GREEN TEA?
LETS BECOME GREEN TEA MANIACS!!!
CLICK BELOW FOR TWO GREEN TEA DRINKS IDEAS
GreenTeaMagic
8) LAST BUT NOT LEAST – Drink plenty of water…….at least 80oz per day!!!
Con mucho amor, Monique
WHY WOMEN NEED TO EXERCISE & EAT A HEALTHY DIET?
For many of us who are mothers know about the unconditional love that we all feel toward our children; if from now on,
you would make a commitment to treat your body with just one fourth of the intensity of this type of love, you’ll be on
your way to a “fit for life approach to physical fitness.” Begin today, make the time to exercise and to eat a healthy diet;
stop making up excuses. Please don’t let your negative thoughts about exercising be your guidance, look at those
thoughts as “clouds on the sky which go away as the sun begins to shine.” If you’re still not convinced, here are some
reasons to help you change your mind.
A regular exercise routine that includes cardiovascular, weight, and flexibility training will help you
prevent the following:
a) Lost of muscle mass – Did you know that the average woman looses 5 pounds of muscle every decade of adult life
and reduces her muscle mass by 1/3 by the age of 50? Too little muscle and too much fat increases the risk of serious
problems such as heart disease, stroke, type II diabetes, lower back pain, and bone loss.
b) Risk for Alzheimer – New research studies have observed that a physically active lifestyle correlate to a decreased
incidence of this disease. Maybe this is due to the fact that exercising increases blood flow to the brain which helps in the
maintenance of healthy neurons.
c) Stress – As most of us know, daily exercising is truly one of the best stress relievers you’ll ever find. In addition, new
studies have indicated that high level of stress triggers more accumulation of fat in the abdominal area and that fat in this
area functions differently than fat elsewhere in the body. This area has greater blood supply as well as more receptor for
cortisol, a stress hormone. Consequently, with high stress and high cortisol levels, more fat is deposited in this area.
d) Injuries – Exercising helps you develop strong bones and muscles which in turns protect you from serious injuries.
e) Depression – The hormones that your body releases during exercising helps you feel better and more confident about
yourself which can be an excellent and natural “medicine” to fight depression.
Don't you think these are enough reasons to motivate you? Begin today and don't ever give up...do it just for you!
Con mucho carino,
Monique
For many of us who are mothers know about the unconditional love that we all feel toward our children; if from now on,
you would make a commitment to treat your body with just one fourth of the intensity of this type of love, you’ll be on
your way to a “fit for life approach to physical fitness.” Begin today, make the time to exercise and to eat a healthy diet;
stop making up excuses. Please don’t let your negative thoughts about exercising be your guidance, look at those
thoughts as “clouds on the sky which go away as the sun begins to shine.” If you’re still not convinced, here are some
reasons to help you change your mind.
A regular exercise routine that includes cardiovascular, weight, and flexibility training will help you
prevent the following:
a) Lost of muscle mass – Did you know that the average woman looses 5 pounds of muscle every decade of adult life
and reduces her muscle mass by 1/3 by the age of 50? Too little muscle and too much fat increases the risk of serious
problems such as heart disease, stroke, type II diabetes, lower back pain, and bone loss.
b) Risk for Alzheimer – New research studies have observed that a physically active lifestyle correlate to a decreased
incidence of this disease. Maybe this is due to the fact that exercising increases blood flow to the brain which helps in the
maintenance of healthy neurons.
c) Stress – As most of us know, daily exercising is truly one of the best stress relievers you’ll ever find. In addition, new
studies have indicated that high level of stress triggers more accumulation of fat in the abdominal area and that fat in this
area functions differently than fat elsewhere in the body. This area has greater blood supply as well as more receptor for
cortisol, a stress hormone. Consequently, with high stress and high cortisol levels, more fat is deposited in this area.
d) Injuries – Exercising helps you develop strong bones and muscles which in turns protect you from serious injuries.
e) Depression – The hormones that your body releases during exercising helps you feel better and more confident about
yourself which can be an excellent and natural “medicine” to fight depression.
Don't you think these are enough reasons to motivate you? Begin today and don't ever give up...do it just for you!
Con mucho carino,
Monique
TECHNIQUES TO WIN AT WEIGHT LOSS!!!
We all know how difficult it is to lose those unwanted pounds and how easy it is to gain them back; however, there are
techniques that you can use to lose those pounds forever and to achieve and maintain a healthy body fat to muscle ratio.
Unfortunately, these techniques don’t include a miracle or a magical formula; it is all based on information that most of you
already know, but that I will like to use this Newsletter to remind you:
1) BURN MORE CALORIES THAN YOU CONSUME EACH DAY- To lose one pound of fat a week, you need to
burn approximately 3500 calories, which means that you need to create a daily calorie deficit of 500 calories through
exercising and meal management. To lose two pounds of fat a week you will need to create a 650-750 calorie deficit per
day. Please keep in mind that for lasting weight loss and to retain muscle mass, you should never lose more than two
pounds per week. Use the attached chart to determine how many calories you should be consuming to lose those unwanted
pounds.
2) KEEP A FOOD JOURNAL- Besides helping you with your weight loss efforts, it will help you determine if you’re
eating the proper amount of each macro-nutrient: Carbohydrate (40-55%); Protein (20-25%); Fat (30% maximum). In
addition, you’ll be able to notice if you’re consuming the recommended amount of fiber: 20-25 grams, and if you’re
controlling your consumption of cholesterol and sodium.
3) FOOD TIMING- Please don’t ever forget the importance of food timing; it is almost as important as the food you
eat. Remember to make breakfast your biggest meal, to eat frequently, not to eat a heavy meal during the night, and to
eat a proper meal or snack after working out.
4) DON’T EVER GIVE UP ON YOURSELF- If you have a “bad” day, always look forward to the next day to begin
your weight lost efforts once again, and again, and again…
I hope the above tips help you with your weight loss efforts, don’t forget that you’re not alone and that in order to achieve
your fitness goals you have to be consistent and take it “one day at a time”.
Best regards.
Monique BELIEVE IN YOURSELF
YES...YOU CAN WIN THIS
BATTLE!!!
We all know how difficult it is to lose those unwanted pounds and how easy it is to gain them back; however, there are
techniques that you can use to lose those pounds forever and to achieve and maintain a healthy body fat to muscle ratio.
Unfortunately, these techniques don’t include a miracle or a magical formula; it is all based on information that most of you
already know, but that I will like to use this Newsletter to remind you:
1) BURN MORE CALORIES THAN YOU CONSUME EACH DAY- To lose one pound of fat a week, you need to
burn approximately 3500 calories, which means that you need to create a daily calorie deficit of 500 calories through
exercising and meal management. To lose two pounds of fat a week you will need to create a 650-750 calorie deficit per
day. Please keep in mind that for lasting weight loss and to retain muscle mass, you should never lose more than two
pounds per week. Use the attached chart to determine how many calories you should be consuming to lose those unwanted
pounds.
2) KEEP A FOOD JOURNAL- Besides helping you with your weight loss efforts, it will help you determine if you’re
eating the proper amount of each macro-nutrient: Carbohydrate (40-55%); Protein (20-25%); Fat (30% maximum). In
addition, you’ll be able to notice if you’re consuming the recommended amount of fiber: 20-25 grams, and if you’re
controlling your consumption of cholesterol and sodium.
3) FOOD TIMING- Please don’t ever forget the importance of food timing; it is almost as important as the food you
eat. Remember to make breakfast your biggest meal, to eat frequently, not to eat a heavy meal during the night, and to
eat a proper meal or snack after working out.
4) DON’T EVER GIVE UP ON YOURSELF- If you have a “bad” day, always look forward to the next day to begin
your weight lost efforts once again, and again, and again…
I hope the above tips help you with your weight loss efforts, don’t forget that you’re not alone and that in order to achieve
your fitness goals you have to be consistent and take it “one day at a time”.
Best regards.
Monique BELIEVE IN YOURSELF
YES...YOU CAN WIN THIS
BATTLE!!!
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TIPS TO LOSE WEIGHT THIS SUMMER
1) Drink plenty of water, 2 oz per each pound of water weight. I can’t emphasize enough the importance of drinking plenty of water:
the medium in which the body burns all its nutrients, including FAT…research have shown that drinking at least 32oz of water speeds fat burn
by 40 percent.
2) Enjoy 8 servings of fruit and veggies – one serving is the size of a closed fist. Aim for three apples a day, enjoy summer
watermelon, cantaloupe and berries.
3) Consume 4 servings of protein-rich foods – one serving of meat or poultry is the size of your palm, one serving of nuts is a handful
and one serving of cheese is the size of four dice. If you’re very serious about losing weight, replace two meals with a soy protein shake.
4) Eat four servings of breads, cereals, grains or rice – one serving is the size of a tennis ball or one slice of bread. Choose high fiber
items, such as whole wheat, and avoid them before bed time.
5) Aim for three servings of fat-free or low-fat dairy products per day- Recent studies have demonstrated that people who consume
more low-fat dairy products have a lower percentage of body fat; plus, it fortifies your bones! Eat 8 oz. yogurt daily.
6) Food Timing- Please don’t ever forget the importance of food timing; it is almost as important as the food you eat. Remember to
make breakfast OR an early lunch your biggest meal, to eat frequently, not to eat a heavy meal at night, and to eat a proper meal or snack after
working out. Don’t skip any meals; eat healthy snacks every two hours. Example of healthy snacks: yogurt, fruits, low-fat protein bars, one
serving of healthy nuts.
7) Drink at least 8oz of green tea – This drink contains a powerful antioxidant, “catechins”, that works as well as any diet pill because
of its ability to increase thermogenesis, the rate in which the body burns nutrients to generate heat. Most important for us is that this
antioxidant targets the fat around your waist line & stomach.
8) EXERCISE…EXERCISE…EXERCISE – Aerobics (walking, running, dancing) at least 4 times per week. Chose an activity that is
fun for you but do it for at least 30 consecutive minutes; weight training 2-3 times per week.
The POWER is in your hands, JUST DO IT! No more excuses!
God Bless You (Dios me los Bendiga a todos), Monique
| HEALTH & FITNESS NEWSLETTERS |