Take your cardio workout to a new level with HIIT

Take your cardio workout to a new level with HIIT

Can you think of anything more torturous than spending an hour pedaling away on a bike or plodding along on the treadmill? You're not alone. Most exercise enthusiasts dread conventional cardio - why?

Because it's b-o-r-i-n-g.

So why do it at all? The goal of a cardio workout is to lose the unwanted inches and to develop the efficiency of your heart and lungs. But new studies are out that show our slow-go cardio sessions may not be as effective for burning off that holiday bulge as we thought.

When you plod along on the treadmill at an even pace, your body enters what is called a steady state. This means that your body has adjusted to the pace and is now trying to conserve energy.

Conserve energy? But I thought the point was toburnenergy?

And so your dilemma goes: You can't stand the monotony of traditional cardio and it leaves you with less than satisfactory results. So what should you do?

The answer is HIIT, a new training technique that blasts both boredom and fat.


Check out what experts are saying:

"In research, HIIT has been shown to burn adipose (fat) tissue more effectively than low-intensity exercise - up to 50% more efficiently."

"HIIT speeds up your metabolism and keeps it revved up for some time after your workout. The bottom line is that HIIT training burns a greater number of total calories than low-intensity training, and more calories burned equals less fat on your body."

What is HIIT?

High-Intensity Interval Training: is an exercise strategy that improves performance with short training sessions. These sessions involve a warm up period, several short, maximum-intensity efforts that are separated by moderate recovery intervals, and a cool down period.

In other words, your 60 minutes of low-intensity cardio is replaced with more effective, High Intensity Interval Training for as little as 15 minutes. The addition of explosions of speed into your comfortable pace will increase your power, muscle tone, speed, strength, endurance and best of all will melt the inches off.

Here is an example of a HIIT program - this can be done on any form of cardio equipment or even jogging outside or swimming laps:

• Start with an easy 4 minute warm up, casually increasing your pace to the one that you usually maintain for your workout.
• Once you are sufficiently warm, sky rocket your intensity for 30 seconds.
• Return to your normal pace for the next 30 seconds and then sky rocket again.
• Repeat this 30-30 interval for 6 minutes and then gradually decrease your intensity as you enter a cooling off pace.

After your HIIT session you can expect to burn more calories due to an increase in your metabolism - sounds good, right? If you aren't ready to jump into a full-fledged HIIT session, try on of the following modified HIIT workouts:

Modified HIIT 1:

• Start with at least a 5 minute warm up, casually increasing your pace to the one that you usually maintain for your workout.
• Once you are sufficiently warm, increase your intensity for a full minute.
• Return to your normal pace and remain here until you have recovered enough to go again.
• Repeat this 1 minute interval with full recovery time between each one for the full extent of your workout and then gradually decrease your intensity as you enter a cooling off pace.

Modified HIIT 2:

• Start with at least a 5 minute warm up, casually increasing your pace to the one that you usually maintain for your workout.
• Once you are sufficiently warm, change your speed and intensity for 2 minutes.
• Return to your normal pace for 2 minutes and then change your intensity and speed again. The key is to keep your body guessing - you aren't doing full intensity work, but you also aren't staying at the same pace for the entire length of the workout.
• Repeat this 2 minute interval for the full extent of your workout and then gradually decrease your intensity as you enter a cooling off pace.

There you have it - all you need to take your cardio workout to the next level. Do you have questions about the information presented in this newsletter? Or how would you like to slim down just in time for the holidays? I can help. And best of all I have many more strategies and techniques to help you achieve maximum results in minimum time.

I want to talk with you, one-on-one, to design an exercise program that will fit your unique goals. Just click here.

NEW- Nordine's Workout " A la Carte" MENU

Check out our new Nordine's Workout Plans from the "a la carte" menu. These perfectly safe and effective plans are designed by Nordine to target specific areas of the body. You can choose from Beginner, Intermediate and Advanced levels, and whether you want to use free weights, an exercise machine, a physio ball or a combo fo the three.


Click here and get your plan today!

Activate Your Fitness Brain During The Holidays

Free Teleseminar

Stress and a ten-pound weight gain over the holiday season are not as inevitable as the ugly scarves Aunt Mabel always knits you for Christmas. Join us and learn how it is possible to stay fit and healthy over the holidays without spending endless hours at the gym.

You'll learn:

* Why it's so hard to stick to a new resolution
* How we can successfully get rid of old bad habits

* Using exercise to reduce stress
* The most effective motivational tool one can use and more!

Activate Your Fitness Brain During The Holidays will be presented on Tuesday, November 21, from 7:00-8:00 pm Mountain Standard Time. (9:00 - 10:00 pm Eastern, 8:00-9:00 pm Central, 6:00-7:00 pm Pacific.) Go to www.financialmagic.net to register. The seminar is free.

Our special guest, Nordine Zouareg, is a Mindful Fitness Revolution coach and founder of Triple Impact, LLC, (http://www.tripleimpactcoaching.com/) and an internationally known fitness expert who developed and led the Body Mindfulness Center at "Miraval - Life In Balance", the world-renowned resort/spa in Arizona.

Inspiration

From Health Struggles to Health Triumph

A Mother Shares Her Son's Touching MIO Story

"My son, Calvin, first started having health issues at the age of four. Through nine years of misdiagnoses and endless treatments, his condition continued to deteriorate. He required an electric scooter at school and a wheelchair when he went anywhere with our family. He would go to bed at 7:00 p.m. and still wake up tired. Fatigue was his constant complaint; he was unable to walk very far, especially if he was forced to go faster than his comfortable pace. FINALLY, after years of watching my son struggle, we received a correct diagnosis.

After a trip to the Mayo Clinic, the doctors determined that Calvin had a genetic defect called McArdle's disease. He was missing an enzyme in his muscle cells which is normally needed to break down glycogen into glucose for energy. So, with any muscle activity, his energy levels quickly depleted from his body.

Fortunately, we found a research specialist who studies the effects of controlled exercise in patients with Calvin's condition. He underwent bicycle stress testing and was placed on a controlled walking program. His body would struggle for the first 7 -10 minutes, and then kick over to use alternate energy forms such as blood glucose. To be certain that he wasn't overdoing it, we needed to constantly monitor his heart rate. It would initially go up more than expected, but then drop about 10 -15 beats per minute once his body switched from muscle glucose to blood glucose.

He is now 14 and definitely fond of electronic gadgets, so using a heart rate monitor was natural. He is a discerning customer though, and we went through several makes and models before discovering MIO. He loves the comfort, and we both notice that MIO is much more accurate and easy to use than the others he has tried. One year later, after walking and using his MIO to maintain an appropriate heart rate during exercise, he has dropped his resting heart rate from 101 to 70 beats per minute! Thanks to MIO, he is maintaining his health routine. This has made all the difference in the world to Calvin and he couldn't be happier! He is like a new person: no longer tired all the time and more social with his friends -exactly the way a young boy's life should be. I just thought that I would share this success story and thank you for making such a wonderful product."

Yours in health,
Tammy S.

Source: Physi-Cal

What's Up With That?!

I was walking out of the health club today after a great workout, feeling rejuvenate and relaxed. While walking towards my car, I noticed two ladies headed for the health club entrance and while walking they each lit up a cigarette; they were wearing gym clothes and were going to work out.

You are probably thinking that this doesn't make much sense, trying to get in shape but at the same time, killing yourself. This is not a strange thing to me. I've seen it so many times, especially in Europe. You see, those ladies are thinking that they are trying to be healthier by going to the gym - they read somewhere that it's a good thing, or someone told them they needed to workout or maybe the doctor prescribed exercise.

But did anyone explain to them that in order to get in shape and be healthy they actually need to do something about their belief system, about their current lifestyle, their current environment and so on?

Have you heard of the gentleman who after getting a triple bypass surgery started to smoke immediately after getting discharged from the hospital? Well it's nothing out of the ordinary to me; I have coached thousands of clients for over twenty years and the answer to behavioral change resides somewhere else than any data you have been given. It resides within your heart and if you really want to change you must learn to listen to it. No fitness program, not diet book, no fitness video will work if you haven't checked-in with your heart.

THE POWER OF POSITIVE THINKING

If you missed the Larry King Live show with my dear friend John Assaraf?

Please click the link below:

http://www.onecoach.com/Public/Home/LarryKingPage/index.cfm

Attitude

Today while going through my old files at home, I stumbled upon one of the most important wisdom I had kept for a long time. I wanted you to have it.

The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than the facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company, a church, a home. The remarkable thing is, we have a choice every day regarding the attitude we will embrace for that day. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you, we are in charge of our attitude.

Charles Swindoll

I'll Keep Going

Even when it seems that I am not making progress, I most likely am. The biggest breakthroughs often come after a long period of being stuck.

If am making a focused, determined effort, then I am making positive progress, even if I can't see it yet. I will keep going, for the breakthrough will come.

It is impossible to create value without receiving value in return. I'll keep working to create value, and the value I seek will come to me in time.

My next bit of effort may be what finally makes everything start falling into place. I may already be so close to the goal that I can almost touch it.

I''ll keep going, for my efforts will pay off. I'll keep on acting with purpose, with focus and commitment.

The path to the top of the mountain of accomplishment will grow steeper as I near the summit. When the going gets difficult, I'll keep going, for it means I'm almost there.

Do Not Miss This Show!!!

Help Us Spread the Word!

Beyond Positive Thinking

OneCoach Co-Founder, John Assaraf, will be joining Larry King as part of a two-part series, beginning on November 2, 2006. He'll be discussing how thinking positive thoughts can transform your life for the better...from business, to romance, and beyond! Learn more about the techniques that can alter your world forever, and how science supports them, on Larry King Live - November 2, on CNN!


Part 1, Airing Thursday, November 2
6:00 p.m. (PDT) on CNN
(for additional information, check your local CNN listings)

• John Assaraf (OneCoach Founder)
• Bob Proctor
• JZ Knight
• Dr. Michael Beckwith
• Dr. John Demartini

Part 2, Airing Thursday, November 16
6:00 p.m. (PDT) on CNN
(for additional information, check your local CNN listings)

• James Arthur Ray
• Jack Canfield
• Joe Vitale
• George Pratt, PhD
• Jayne Payne

Spread the Word!

Share this news with everyone you know who needs to hear it...and don't forget to watch both shows! We need to make this series a hit! We have the opportunity to reach millions with this message, and when it succeeds, it will help people all over the world to achieve their goals, both professionally and personally!

Hello from Isabella and Armand Zouareg

Kids are a way for us to be looking forward to bigger and better things as we all deserve to be, have and do whatever we trully desire.

An Exact Blueprint

Making a choice about health and fitness is life transforming only when using the Exact Blueprint. I made a personal commitment to myself that fitness both of the body and mind, nutrition and a good supplementation would be a focal point of my personal life the minute I could no longer take the beating, the humiliation and the bullying I went through for most of my childhood. In one instance, I was put, by twenty of my classmates, under a big gymnastic mat and everyone was jumping on it until I almost died. When the teacher thought I'd had enough, he finally decided to stop them. I immediately started to see a brand new world opening up to me after I identified what I truly desired and committed myself to become who I really wanted to be.

However, times have changed since then which leads me to think that today's biggest hurdle to building a fit and beautiful body and get in a great shape is the so-called "fitness guru" that are popping up like mushrooms. I'm sure you've been a little more than suspicious of those advertisers that sell everything from "instant abs and buns" to "all you can eat diets" as solutions to your fitness goals. Some claims are so wild that they really insult anyone’s intelligence... claims like "you can burn 20 pounds in 6 days!"

Do they really know how someone who is overweight and depressed feels? Many of my clients do. They know that it's not only the body but the mind and the spirit that allows us to take steps and make a meaningful behavioral change.

To me, the many claims to change peoples's lives through some ridiculous program sound outrightly dangerous and it is even illegal in some countries. America is the land of opportunities, not the land of fools. Unfortunately many out there still fall into the trap and only discover too late that their first intinct was the right one; too good to be true! It's no wonder that most people are more confused about health and fitness than ever before. In my opinion, it makes no difference if you're an advanced fitness expert or a beginner - reaching your goals is going to take more than empty promises and false claims. No one should ever follow false fitness advice or buy health-related products from anyone who can't prove they've mentally and physically stuck to a healthy nutrtion plan long enough, and have exercised with the intensity and dedication it takes to create a strong and beautiful body.

Not only have I coached thousands to get fit and stay in shape for life but I personally went from Rickets (a malnutrition disease) to Mr. Universe and celebrity fitness coach. I've traveled across four continents and helped thousands from all walks of life who were committed to learn and apply the exact blueprint I teach. It took me over twenty years to finally put on paper what really helped me get where I am today. If you are committed to your health and fitness and are really serious about change, let me have the honor of sharing with you the exact blueprint. It is easier that you ever imagined, that I promise!

Make the commitment to have what you truly desire.

As Seen On Oprah

Nordine's Power Punch

My good friend Cary Neff, best-selling author of Conscious Cuisine, created this recipe for me. It was featured on the Oprah show, Balance Your Energy, Balance Your Life.

INGREDIENTS
2 tablespoons soy or whey protein powder
1/2 cup fat-free milk
1/2 cup plain fat-free yogurt
1/2 cup strawberries
1/2 medium banana
1 1/2 cups ice cubes

DIRECTIONS
Simply combine all the ingredients in a blender and process until smooth. Serve in a tall glass. Serves 1.

Nutritional information (per serving):
260 calories, 1.5 grams fat, 0 grams saturated fat, 5 mg of cholesterol, 190 mg sodium, 51 grams carbohydrate, 5 grams fiber, 16 grams protein

Avoid the Top 5 Fitness Disasters!

1. Avoid neglecting strength training just because you're a cardio buff. More lean muscle mass gained from weight lifting burns more calories.
   
2. Avoid holding your breath when lifting weights. It could strain your heart. Inhale as you release weight and exhale as you push out.
   
3. Avoid worrying about bulking up. Women don't produce enough testosterone to bulk up. Weight training will simply sculpt your body and boost your metabolism.
   
4. Avoid pigging out just because you're exercising. Exercise can increase your appetite, but don't let it give you a false sense of being able to chow down.
   
5. Avoid dehydration. Proper hydration can both increase your energy and help reduce your appetite. Don't mistake thirst for hunger!

Citrus Sunshine Salad

Refresh your taste buds with this sweet and citrus salad! Ginger and nutmeg fill the dressing with a delightful tang-add chicken breast for added protein! Yields 6 servings.

Ingredients:

• 2 Oranges, peeled and sliced
• 1 Grapefruit, peeled and sectioned
• 1 (20 oz) can unsweetened pineapple chunks, do not drain
• 1/2 cup Fat-Free sour cream
• 2 tablespoons Fat-Free milk
• 1 tablespoon brown sugar
• 1 teaspoon grated orange peel
• 1/4 teaspoon grated ginger
• 1/8 teaspoon ground nutmeg
• 6 cups torn leaf lettuce
• 1 avocado, peeled and sliced
• 1/4 cup chopped and toasted pecans
• *Optional* grilled chicken breast, chopped
• ½ teaspoon pepper

Instructions:

1. Combine the oranges, grapefruit and pineapple in a large bowl; cover and place in refrigerator.
2. In another bowl combine the sour cream, milk, brown sugar, orange peel, ginger and nutmeg; cover and refrigerate for 1 hour.
3. Divide lettuce and avocado between six salad plates. Arrange fruit over lettuce.
4. Drizzle salad with dressing; sprinkle with nuts *and chicken*

Always Be Ready To Work Out!

As a professional athlete, competing and working out are always in the forefront of your mind. The rest of us have 25 million other things to think about, which means that we need to make exercising as convenient as possible.

I joined a gym close to home, and being able to drive, run or cycle there has proven effective in keeping me on a consistent schedule, regardless of the weather. For added motivation, I always keep a clean set of workout clothes in my car so I can head to the gym or the local park on a whim. (After all, if you don't go home first, you won't find excuses to stay home.)

I also keep a stash of fitness gadgets in my closet, including a medicine ball, workout bands and a stability ball. These let me exercise my entire body and, because they're so different from what I usually do at the gym, I generally look forward to using them again. Plus, most of these items travel well, which allows me to work out when I'm on the road. The Total Body Work session teaches you to utilize hand weights, bar and medicine ball in a mindful and convenient way.

Breakfast: Is It Really For Champions?

We have been told time and time again that breakfast is the most important meal of the day, yet nearly one-fifth of all adults choose to pass on the Wheaties. What is the big deal about breakfast? Can a solid breakfast really make or break your fitness goals? Read on as I answer your most pressing questions on this popular subject...

Why eat Breakfast?

Let's dissect the word 'breakfast'. When you take it apart you find two words with an all-important hidden message. Break - Fast. I can hear your wheels spinning on this one! That's right, breakfast is the meal that breaks the fast that your body goes into each and every night when you sleep.

When breakfast is skipped, your body continues to fast until you eat later in the day.

This is a problem for two reasons.

Problem #1: Your brain needs fuel to function at its peak. This fuel comes in the form of glucose derived from food and is needed to walk, talk and perform all other activities. When you skip breakfast your brain is forced to work extra hard in breaking down stored carbohydrates or to turn fats and proteins into usable forms of glucose. Eating breakfast has been proven to improve concentration, increase your problem solving capabilities, enhance overall mental performance and even boosts your memory and mood.

Problem #2: Your metabolism will go into 'famine' mode. Three to four hours after you eat, your metabolism shuts down and acts as if it needs to store food. This is a great function to have if a famine were to break out, leaving you without food for days. Since this is likely not the case for you, it is pretty annoying when your body starts packing on the pounds in an attempt to protect you from starvation! Eating breakfast communicates with your body the fact that you are healthy, well fed and not in need of extra fat storage.

What about the cut calories?

"Skipping breakfast is how I cut calories out of my diet." I can't tell you how often I hear this response when I encourage people to eat breakfast. What these "calorie cutters" don't realize is that they are the ones who turn to snacking later in the day in an attempt to ward off low energy levels. Allowing your body to become over-hungry leads to distorted satiety signals, and leaves the door wide open for overeating later in the day.

Start your day with breakfast and then continue to eat smaller meals and snacks throughout the day for optimal calorie burning.

What's for Breakfast?

Now that you are convinced that breakfast is worth your time, it's time to decide what to have! A recent study done by FoodWatch, a Minnesota-based consulting firm that watches food trends, revealed that most people are basically eating dessert for breakfast, due to the high quantities of on-the-go breakfast foods that are processed, packaged and pumped full of refined carbohydrates. Another study recently proved that high fiber, low fat breakfasts promote healthy weight control much more effectively than highly refined breakfast foods.

Try the following On-The-Go Breakfast Selections for a blend of hearty carbohydrates, protein and fat and experience optimal morning energy.

• Low Fat Yogurt with Fresh Fruit
  
• Low Fat Cottage Cheese and a Cherry Oatmeal Muffin (see recipe below)
  
• Hard Boiled Egg and Whole Wheat Toast
  
• Scrambled Egg White on Half a Bagel
  
• Whole Wheat Tortilla rolled with Scrambled Egg Beaters and Salsa
  
• Soy Milk with Whole Grain Cereal and Fresh Fruit

For more help on eating well and losing weight, click here

5 Easy Ways to Stay Motivated

Motivation goes a long way in helping you reach your fitness and weight loss goals.

So you have finally put your foot down and decided to get into the best shape of your life - right off the bat your motivation was so strong that you would walk through a field of broken glass just to avoid a slice of pizza... but after just a few days that fiery motivation fizzles, sputters, and then goes out completely. If only motivation came in pill form. Don't despair, read on for the 5 best ways to stay motivated.

#1 Set a Concrete Goal: The more specific your goal is, the better your chance of reaching it. Take a minute each day to visualize yourself achieving your goal. How does it feel? How do you look? Now go out and achieve it!

#2 Write it Down: Make a habit of writing down your progress in a notebook. If your goal is to lose weight, record your weight every few days. If you goal is to run a marathon, record your mileage every week.

#3 Have Some Fun: Find a physical activity that you enjoy doing. Maybe you have a flair for tennis or perhaps you prefer swimming or biking or jogging. The key here is to find something that you enjoy and look forward to doing.

#4 Something is Better than Nothing: On those inevitable days when simply getting out of bed is chore, don't completely abandon your workout plans—just take them down a notch. Chances are that once you start exercising you will feel energized and finish the whole workout anyway!

#5 Find an Expert: The best way to reach your goals is to work with a Personal Trainer, such as myself. As your trainer, I will supply you with expert knowledge and accountability in a winning combination that guarantees your success! Check out my coaching packages, including telephone and videophone coaching: click here.

Fun Summertime Fitness

Summer is here in full swing and, if you are anything like me, by now you have probably begun to enjoy the warmer season! Barbecues and picnics with friends and family are a must this time of year - but did you know that these fun gatherings are packed with ample opportunities to throw your fitness-conscious inhibitions to the wind?

Now, while you are fully aware that hamburgers, hotdogs and potato chips aren't the pinnacle of health, do you know just how detrimental these items are to your waistline?

Read on for a detailed look at traditional summer foods and then fill your ice chest with my "Fit Fare" suggestions... trust me, by making a few small alterations to your summer menu you can shed excess pounds while enjoying delicious food in your favorite setting - summer!

Hamburger: While nothing smells quite like summer more than a grilling hamburger patty, we must acknowledge its not-so-pleasant score on the nutrition counter. A 3oz (normal size patty), 75% lean meat hamburger patty contains:
Calories: 236, Fat: 16g, Cholesterol: 76mg, Sodium: 66mg.

Fit Fare: Fire the grill up with marinated chicken breasts, lean turkey patties, or veggie burgers. These all taste great and are much healthier!

Hot Dog: Grilled hot dogs are another cherished summer tradition, however, there are healthier alternatives available that don't compromise on taste. A typical beef frank contains:
Calories: 147, Fat: 14g, Cholesterol: 25mg, Sodium: 461mg.

Fit Fare: Check your local grocer for low fat, low sodium, nitrite-free turkey dogs, or go out on a limb and try a soy hot dog - who knows? You may like it!

Potato Chips: They are crunchy, salty and satisfying, but have you ever checked out the nutrition label on a bag of regular potato chips? 1oz of the greasy munchies contain:
Calories: 155, Fat: 11g, Carbohydrate: 14g, Sodium: 148mg.

Fit Fare: I know you will love this suggestion - how about a vegetable tray? Fresh veggies pack just as much crunching fun as a bag of chips, just without all the fat and sodium! Be aware of rich dips that often accompany vegetable trays - stick with low fat dressing instead.

Ice Cream: Can you hear that? It is the merry sound of the ice cream truck entering the neighborhood! Did you know that a cup of regular vanilla ice cream contains:
Calories: 290, Fat: 16g, Carbohydrates: 34g.

Fit Fare: I have two great suggestions for this one. The first is to indulge in fresh seasonal fruit. Honey Dew Melon is a great place to start and is a classic summer treat. My second suggestion is delicious recipe you'll find on my website at www.tripleimpactcoaching.com - Strawberry Italian Ice. Made with fresh strawberries it is both delicious and fat free!

Go out on a limb and indulge in tasty, healthy food this summer. When you make a few small changes in your eating habits, like eating my 'Fit Fare' foods, you will reach your fitness and weight loss goals quicker than ever!

Looking for more ways to improve your health and physique? Want to sculpt the body of your dreams? Contact me to start your fitness program today!

The Incredible Shrinking Waist

Summer has arrived - a time for shorts, tank tops and... the dreaded bathing suit!
So how would you like to shrink your waist this summer?

How would you like to feel and look phenomenal? I want to let you in on a little secret that you may not know: Summer is a great time to get fit! Want to learn how? Read on...

Outdoor Fun
Who doesn't love a lazy day at the beach? Or how about a weekend barbecue at the park? Did you know that these outdoor excursions can easily become major calorie burning affairs?

A bag of chips here, a hot dog there and the bulge begins. But not this summer, not for you.
Enjoy the following activities and don't be surprised when the pounds start falling off!

• Take a walk down the beach or around the park. Don't be afraid to break a sweat!
• Start a game of Frisbee, or maybe a game of volleyball. All the sprinting jumping and throwing will give you a fun workout!
• Go on a bike ride. The new scenery will refresh your senses!

Fresh Food
Summer is a great time to enjoy fresh produce. Berries, vegetables and various fruits abound this time of year - and guess what? These fresh foods not only taste great, they will also improve your health while slimming down your waist!

Here are a few easy ways to incorporate fresh produce into your diet:

• Put together a vegetable kabob made with local produce at your next barbecue. Even your kids will enjoy the mouthwatering morsels! You'll find the recipe in the library section of www.tripleimpactcoaching.com.
• Pack a bag of fresh fruit for dessert. Fruit that is fresh and in season tastes better than traditional sweets!
• Indulge your taste buds with a bowl of fresh berries. You may be surprised at how quickly your sweet tooth is satisfied!

Thirst Quencher
As the temperature begins to climb, reach for a tall glass of refreshing water! Most of us don't drink enough water in the first place, so summer heat may be just the reminder you need.
Strive to drink at least eight 8-ounce glasses of water each day, but be aware that higher temperatures do increase hydration requirements. For summer thirst quenching, try the following:

• Carry a bottle of chilled water with you at all times.
• Feeling thirsty? Instead of reaching for a soft drink, stick with water!
• Remember to drink eight 8-ounce glasses of water each day.

Let's make this your fittest summer yet! Make the decision to spend less time on sedentary activities, like TV watching, and to spend more time being active. Increased activity, coupled with slight changes in your diet, will yield amazing results!

Want more ways to shrink your waist? Want faster results than ever? Contact me to start your fitness program today.

Creating a New Vision

Have you ever stopped for a minute and asked yourself why everyone seems to want to feel fantastic and be in a great shape? Most of us understand the benefits of eating balanced meals and exercising regularly, but do we really know why we need to engage in these healthy behaviors?

I read once that the average American spends about three hours on a computer, what really shocked me is that most of that time is taken while other responsibilities were ignored, such as kids, wife or husband. It has been said that the computer has become a part of the family or even in some cases a mistress or a lover.

This only adds stress and weight gain to most. So here are my advice to anyone finding themselves attached to their computers:

• Let it go before everyone lets YOU go.
• Prioritize your responsibilities (family, mental and physical health, friends, work)
• Know that our ancestors had to hunt to bring food to the table, therefore they had plenty of exercise already. Now we almost go to the bathroom via computer. That will only lead to extreme stress and extreme weight gain.

If you follow this new vision you will be kept up and will live much longer.

You Dance Too Fast!

Have you ever watched kids playing on a merry-go-round, or listened to the rain lapping on the ground?

Ever followed a butterfly's erratic flight, or gazed at the sun into the fading night?

You'd better slow down.
Don't dance so fast
Time is short.
The music won't last.

Do you run through each day on the fly?
When you ask, "How are you?"Do you hear the reply?
When the day is done,
Do you lie in your bed with the next hundred chores runningthrough your head?

You'd better slow down
Don't dance so fast
Time is short
The music won't last.

Ever told your child,
We'll do it tomorrow
And in your haste, not see his sorrow?

Ever lost touch,
Let a good friendship die
'Cause you never had time
To call and say "Hi"?

You'd better slow down
Don't dance so fast
Time is short
The music won't last.

When you run so fast to get somewhere
You miss half the fun of getting there.
When you worry and hurry through your day,
It is like an unopened gift....Thrown away...

Life is not a race.
Do take it slower
Hear the music
Before the song is over.

--Author Unknown

What is the Real Question to Ask?

Today I am not being technical or even trying to teach you anything, I am merely reflecting about the truth perceived in one's own mind.

What do I do? What do I eat? How do I exercise? Or simply, do I really want the things I want? Do I truly desire them?

What do you think the real question is, that would lead you to the real answer? Is there an answer within the question itself?

This should keep you thinking for a while... until next time, keep cool, be mindful and stay away from junk food, or at least don't eat too much of it.

Nordine's Mindful Fitness Tip #1

If you are not ready, get ready!
It doesn't matter if you are physically ready or not, what really matters is that you are mentally prepared to go the extra mile, by knowing exactly what your heart is longing for. Finding your true core desire is the most important task at hand when wanting to get in shape - in body and in mind.

Mindful Wisdom: Heartfelt meditation and visualization are key to one's ability to discover true core desire.

Mindful Action: Once a day, preferably early in the morning before doing anything else, start your day by sitting and going within - ask yourself if your true core desire is to be healthy and fit - listen, feel, and then act!