When Holiday Tips Fall Short

Another day another article on Holiday weight loss tips. Have you ever wondered why everyone you know still gains weight this time of year - despite the fact that Holiday weight loss tips are passed around in greater numbers than Christmas cookies?

Don't get me wrong - weight loss tips are great. I love to find creative ways to cut calories and increase activity during the most fattening time of the year. In fact, here are 10 great tips that will prevent you from gaining weight over the holidays:

1. Limit your intake of calorie laden beverages. Eggnog, champagne, mochas, and hot chocolate all have one thing in common: they are packed with empty calories - avoid these beverages and load up on water instead.
2. Officially schedule exercise into your calendar. It's just too easy to let workouts slide this time of year - make a commitment to exercise and keep it.
3. Forego the goodie making. By keeping your home free from Holiday treats you will undoubtedly gain fewer pounds. However, if you simply have to make those Christmas cookies then chew gum during the baking process to prevent snacking.
4. Have fun being active. Winter is a great time to burn calories outdoors. Go skiing for a day or take the kids sledding. No snow in sight? No problem - take a brisk bike ride or power walk through the mall.
5. Use healthy ingredients. Your Holiday meal will taste even better when you seek out fresh, organic and low fat ingredients - and you'll feel better too.
6. Learn to compromise. Dying to have that peppermint mocha? Go ahead - but have it with nonfat milk and pass on the whipped cream.
7. Don't go hungry. The Holidays are a dangerous time for your metabolism. Focus on eating small balanced meals every few hours to keep your metabolism going strong.
8. Enjoy a sample. No one says you have to completely avoid the appetizers and desserts at your Holiday party - just enjoy in moderation.
9. Focus on family not food. Let's face it, this time of year is big on two things: family and food. Make an effort to place your focus primarily on your family.
10. Stick to your strategy. The best way to gain weight over the Holidays is to approach them without a plan. Using the above tips, write down the ways in which you plan to avoid weight gain this year - then periodically check up on yourself.

The truth is that if you follow these tips you will see a drop in Holiday pounds and you may even lose a pound or two...but don't expect to reshape your figure with them.

Let's be honest, you want to lose more than a pound or two. You want to lose all of those extra pounds while reshaping your body. Simply avoiding certain foods or burning a few extra calories won't produce the breathtaking results that you crave.

Here's the bottom line: To transform your body you must know what you trully desire and you must commit to that desire then and only then you can introduce new and challenging exercise to your routine.

You may feel that the secret to achieving weight loss is just that - a secret. A mystery. You try, and try, and try but your goals are never met. Your dream body continues to stay out of reach.

In my experience the people who are unable to lose weight aren't failing due to laziness. In fact, those frustrated with their weight often put in a lot of effort - but on the wrong things. They emphasis on the practical stuff, they never trully take the time to make the connection between their body and their mind in order to find what they trully desire.

You try a new fad diet. The latest exercise gizmo. An ineffective routine at the gym. It's not that you aren't willing to put in the effort - you're just doing the wrong thing...you're just thinking the wrong way.Think about this for a moment...

What if 2008 was the year that you took control of your body? The year that you threw your fat clothes away...the year that you were proud to put on a bathing suit…the year that your doctor congratulated you on your improved health...the year that your family and friends - and that special someone - showered you with compliments.

It's possible. Even more possible than you think.The thing is that you need to direct your effort in an effective way. It all comes back to introducing a new focus, an new approach, a new aspect on life and of course challenging exercises into your routine.

This is where I come in. You see, for me weight loss isn't a mystery. It's my passion. I have a proven method that will dramatically transform your body into one that you are proud to be seen in. However, I can't promise that it will be easy, I'm just saying IT WILL BE EASIER!

You'll work hard but it will be quick, you'll sweat and you'll even feel sore. And before you know it you will be telling everyone you know about the amazing results you've achieved.In this season of gift giving don't miss the opportunity to give yourself the gift that you really want – a new strong desire to be fit, a new body. A tight body. A stronger body. A healthier body.

Get a copy of my new book Mind Over Body: The Key To Lasting Weight Loss Is All In Your Head!

Contact me and start your transformation!

Will You Make It Through The Holiday Season

I love this time of year-don't you? The holiday season gains momentum in a flurry of parties and festivities as each day brings us closer to the New Year. However, there is a downside...
We have officially entered the 'Season of Excuses.'

That's right, even the most dedicated fitness enthusiast will skip workouts and eat too much junk this month. Because it's Christmas, after all...

Be aware that excuses quickly turn into a slippery slope. You miss one workout this week and then two next week, before you know it you haven't exercised for a month. Once you fall out of your routine it will take focused effort to get back on track.

Here are the more popular excuses...maybe they sound familiar:

I Don't Have Time: Holiday parties, shopping trips, and house guests all seem like valid excuses as to why you can't exercise today, but don't believe it. The fact is that you can find the time to exercise, even in the busiest season of the year. Simply sit down and schedule exercise time into your calendar.

I Don't Have Anyone to Exercise With: Your spouse or friend committed to exercise with you three times a week, only to quit a week later. Now you are left to workout on your own...or to quit right along with them. Let's be honest, the easy thing to do is to quit rather than face the gym alone, but where does that leave you? Right back where you started-out of shape and unhappy with your body. Don't let someone else's laziness get in the way of your success.
Another Day Won't Make a Difference: By skipping your workout today you may not wake up one size larger tomorrow, but you also won't wake up in better shape. The fact is that your current body and health are the direct result of all the little choices that you make each day. Resolve to make each choice a healthy one, and watch how your body and health are transformed.

I'll Never Reach My Goals Anyway: It's been years since you've been in shape and the number on the scale is so large that you don't even know how long it would take to lose it all. It's easy to give up when the task at hand is overwhelming. However, I am here to tell you that you can do it. What you are facing is simply a fear of failure. What if you start exercising only to gain it all back? What if you don't have what it takes to lose the weight? Remember this: You only fail when you allow excuses to stop your progress.

Examine the why: An important step in conquering your excuses is to determine their source. Are the holidays to blame or is there a deeper issue at hand? Excuses are often an indication of lowered motivation. Have you forgotten your reasons for getting fit? Another common reason is boredom. Have your workouts gotten stale?

Conquer each excuse: Don't let excuses derail your goals any longer. Use these three tips and get the results that you deserve:

Focus on the benefits. We all need a reminder every now and then as to why we started exercising in the first place. Make a list of the benefits you enjoy most and read them before your workout.

Keep it interesting. Do you do the same thing over and over? No wonder you've started to come up with excuses. Throw your old routine out the window and try something totally new. Always keep your routine fresh-it will give you something to look forward to.

Treat yourself to Personal Training or Personal Coaching. Sometimes a little help goes a long way. All of my personal training programs are designed with one goal in mind: to get you in the best shape of your life as quickly as possible.

Don't wait another day-contact me today to get started on the right fitness program for you. Together we will get you the results that you deserve.

DECEMBER BOOK SIGNING EVENT - CHANGE OF TIME/DATE

Nordine's talk and book signing at Barnes & Noble on La Cholla, Tucson, AZ, will now take place on SATURDAY 1ST DECEMBER 2007 at 2:00pm, and not as previously advertised.

See you there......

Holiday Eating Tips

It's that time of year again - holiday season! Here's something to look forward to: between Turkey day and the New Year the average person will gain between 7 and 10 pounds. The good news is that you can avoid these additional pounds with a little know how.

For most of us the holiday pounds start with Thanksgiving dinner. Did you know that the average person consumes around 3,500 calories on this day alone? Yikes. That equals one pound in extra calories - not to mention the leftovers you will be eating days afterward. Take these tips and make Thanksgiving a guilt free day this year:

Tip #1: Take 2 steps to start your day right.

Step One: Eat breakfast. You see, most people skip breakfast on Turkey day in order to 'save room' for the feast - maybe you have done this yourself. When you eat a healthy breakfast that is high in both fiber and protein two great things happen.

Your metabolism is started early in the day, thus catapulting you into full fledged calorie burning mode. This will come in handy later in the day.

You won't be famished when you sit down for dinner, so you will have less room to binge. (This means fewer calories land on your waist.)

Step Two: Exercise for 30-60 minutes. I know exercise is the last thing on your mind on a busy holiday, however it is worth your effort. You will negate some of the extra holiday calories and your metabolism will climb even higher.

Tip #2: Lighten the menu.

If you're in charge of the menu this year then you are in luck. As chef you can make a few modifications to the meal that will drastically reduce the fat and calorie intake of each guest. Do the following to lighten your feast:

Instead of cream-based dip for your veggie platter, use dip made from nonfat yogurt or nonfat sour cream.

Replace traditional stuffing with an assortment of chopped vegetables. Fill your turkey with mushrooms, eggplant, onions and celery. Or replace half of your traditional stuffing with chopped vegetables.

Flavor your mashed potatoes with roasted garlic instead of butter. Or serve baked sweet potatoes instead of butter laden mashed potatoes.

Roast vegetables without oil - use cooking spray instead and toss them with dill.

Use unsweetened apple sauce or pureed plums instead of butter or oil in dessert recipes.

Put out an assortment of fruit for dessert instead of pies.

Make the recipe for Low Fat Thanksgiving Green Bean Casserole below.

Tip #3: Use strategy.

Traditional Thanksgiving food items weren't all created equal - nutritionally that is. Roasted white turkey meat (without skin) is a great source of lean protein. Vegetable dishes (without added fats) are also very healthy.

On the other hand, buttery mashed potatoes, white bread rolls, cream based dishes, and heavy gravy are all packed with fat and calories.

Fill your stomach with the healthy items first - white turkey meat and plenty of vegetables. Then simply 'sample' the less healthy items in small portions. This simple strategy will save you tons of extra calories and it won't leave you feeling cheated.

Tip #4: Pace yourself.

Most people get into trouble at Thanksgiving dinner by eating full speed ahead until they finally realize that they are full (after their second and third helping). The trouble with this method is the lag time in communication between your stomach and brain.

You see, you may have satiated your hunger with the first helping, but it takes a little while for your stomach to communicate that message to your brain. And during that lag time you took the opportunity to your second and third plate of food.

This year sit calmly in your chair after that first plate and wait at least 20 minutes before getting seconds. You will be surprised to find that the thought of more food doesn't sound good anymore - and you will have saved yourself unnecessary weight gain.

Well, there you have it - four tips that will get you off to a fit and healthy holiday season.
Want to make this holiday season extra special? Join my online training program at http://www.fitnessprograms4life.com/ . Together we will keep the holiday pounds away.

Questions and Answers

Here are 6 fundamental questions asked to Nordine during a Webinar.

Question 1: How does fitness affects one's spiritual being?

NZ :Answer 1:Your Spirit is the universal battery to your mind and body.
We use spiritual substitutes such as alcohol, food or even drugs to make us feel good for a short, short time, but in the long run the results are devastating.
When I was younger I use to think that I loved myself but in reality I was obsessed by my top athlete physic, I think I stopped loving with my heart but rather I used my ego. When you are obsessed you forget how to love yourself and everyone around you.

There is no SUBSTITUTE for spirituality other than respecting yourself, your body and everyone around you. When you are fit and healthy, you are inspiring everyone around you, and that my friends, it is spirituality at its best. Love is the antidote to obsession.

Question 2: I really want to change but how?

NZ:Answer 2: First you must acknowledge the current YOU then move on to acknowledge that you want to change accept the change and let go of the OLD YOU. I call this the Ta Kwon Do method, my dear friend and spiritual mentor Dr. Dharma taught me the technique. Because if don’t you will feel that you are not fully satisfied with your life, something will be missing, you won’t know it but you will certainly feel it. If you are not fully satisfied you will get full some other ways.

Question 3: How do I know I have a desire to be fit?

NZ: Answer 3:You know you have the desire to be fit when thinking and seeing yourself fit creates an amazing excitement just as if you were falling in love again but this time it will be YOURSELF that you falling in love with.

Question 4: How can I exercise without thinking of it as a burden?

NZ: Answer 4:By seeing, feeling and being the change you want to create. When you think and see the end result as if you were actually already achieving it, you will feel excitement rather than anxiety which is what hinders all your effort s to change.

Question 5: What are the three fundamental expressions of life?

NZ: Answer 5:The expression of body, of mind and of spirit. We are three part beings. Neglect one and you will be living in disharmony.

Question 6: What are the three fundamental expressions of life?

NZ: Answer 6:The formula to perfect fitness to me is: 60% Mind – 30% Nutrition and 10% Exercise. You live in your mind most.

Why All The Diet Talk

Your diet is ruining your body. I hate to be the bearer of bad news, but someone had to say it. I can talk about exercise until I am blue in the face, but until you take charge of your diet, it would all be in vain. Today's statistics show that nearly 60% of the population is currently overweight or obese. While this is shocking, according to a new study reported by WebMD, three out of four US adults will be overweight or obese by the year 2015. That's 75% of us. Wow, those are some scary numbers. I certainly don't want to become part of that statistic, and I know you don't either. So what's the deal? Why are we getting fatter and fatter?

The diet of today's adult is simply out of control. Here's why:
Portions gone wild. It all started in the 1970's. Restaurants began to increase their portions and as a result the unsuspecting public ate more. Since then portions have continued to grow and most people continue to clear their plates despite the extra calories.

Convenience food mayhem. Junk food used to be only found in vending machines-not so today. Have you ever noticed how the checkout line in the supermarket has changed in recent years? It used to be stocked with gum, mints and a few candy bars. Now everything from potato chips to cookies sit within arm's reach. Very few people get through their day without consuming some kind of convenience food.

Fast food fallout. How many fast food restaurants do you pass on your way to work? Probably more than you can count. How many times do you stop in for a quick bite? Probably more times than you would like to admit. Fast food has never been more available than it is today-and it shows in the waistline.

Here's something you may not know: If you were to exercise everyday of the week but failed to change your eating habits from those listed above, you wouldn't see any visible results. Now don't get me wrong-exercise is a vital ingredient for improving your fitness level, health and the shape of your body.

Exercise and good nutrition go hand-in-hand. You won't make progress toward your goals without them both. So where does this leave you? The way I see it, you are faced with an opportunity. With just a few small changes to your daily eating habits you could be well on your way to having an incredible body. Couple this with an exercise program and you will be unstoppable. Keeping with my goal to give you practical tips to improve your health and fitness level, here are three ways to improve your diet.

Slash your portions. Even though that mountain of pasta looks great, remind yourself that it is three or four times more than you really need to eat, and those extra calories are going to land right on your waist. Consciously make an effort to reduce your portions at each meal and watch how your weight shrinks and your energy soars.

Pack your snacks. Instead of turning to a bag of chips or packaged cookies in mid afternoon, reach for a piece of fruit instead. It only takes a few minutes to pack healthy snacks for your day, and it will save you a boatload of extra calories. Convenience food is packed with sugar, fat and empty calories that will only leave you more sluggish and uncomfortable than you are today.

Cut out one fast food meal per week. If you currently eat 5 fast food meals each week then only eat four this week. Next week reduce that number down to three. And then two, and then one. Once fast food isn't a regular part of your diet you should look at it as something to be had as a treat-not a dietary staple. Now that you have three simple ways to drastically improve your eating habits, this brings us back to exercise. You need regular challenging exercise in order to achieve and maintain results. It's as simple as that.

Contact me today to get started on your very own personal training program.

Why Is Inspiration Important

Why are some people fit and toned while others struggle with their weight? These fit people make it seem so easy to achieve and maintain results-what do they have that you don't? It all boils down to one simple thing. The only thing standing between you and your perfect body is: inspiration.

Yes, inspiration is truly the magic ingredient that will transform your body from the one that you have now to the one of your dreams. So what is inspiration, anyway?Inspiration is......a desire, a belief that drives you....the push of your spiritual and emotional forces to accomplish an action....something that makes you do what you want to be....the desire to accomplish a goal. ...something that pushes and pulls you to do certain things.

It's easy to see how inspiration can change a person's life-and body. If you could bottle and sell inspiration you would easily make a fortune. But, alas, inspiration is something that must not only be mustered up out of pure will power but by listening to your own feelings. So where does this leave you?

In the past your attempts to get in shape have been short lived. How can you stick with it long enough to see the results that you so desperately want? I have exciting news for you. Inspiration can become as natural and easy to you as breathing.

Here's how.

Step one: Find your core desire. Why do you want to get fit? What is your most important reason for wanting to lose the weight? Now, don't tell me that you simply want to 'Look better' or 'Be more attractive.' You need to dig deeper than that. Take a minute to meditate upon this question until you can feel the answer. Hint: these would all be great answers...

I want to fit into my size 6 pants again
I want to get off my blood pressure medication
I want to drop 20 pounds before the reunion
I want to get rid of the jiggle on the back of my arms
I want my significant other to find me irresistible

Step two: Visualize it and write it down.Take your desire from step one and write it down. This is very important step, so don't cheat yourself by skipping it. Now take the paper with your desire on it and post it where you will see it everyday-preferably first thing in the morning.

Why is writing down your reason so important? Because it keeps your focus on the goal. You see, your reason for getting fit is really your ultimate goal. Only by daily acknowledging this goal will you see it to fruition.

Step three: Make it fun.Who wants to do something unpleasant on a daily basis? I don't know about you but I tend to avoid activities that are uncomfortable-it's just human nature. That is why it is so important for you to find a mode of exercise that you enjoy. If the thought of exercise makes you cringe you need to figure out why. Is it the uncomfortable workout clothes that you own? Maybe it is time for a new style. Is it trying to decide what machine to use at the gym? Maybe it is time for a personal trainer or coach. Is it the pain that you feel in your shoulder when swimming? Maybe it is time to find a new form of cardiovascular exercise-one that won't aggravate your injury.

The truth is that there are a ton of different exercises that will give you the results you want. Don't like the gym? There's a program for you. Don't like running? There is an alternative. Don't have the time? There are time friendly exercise routines that will give you incredible results in under an hour. It is all about finding something that you enjoy.

Step four: Enlist support. "Alone we can do so little; together we can do so much." Even though Helen Keller probably wasn't talking about getting fit, her words ring true for anyone wanting to achieve incredible results. Let's be honest, it's hard to stay motivated without encouragement from the people around us. That's why it's so important to tell friends and family about your goal and to rally for their support. Sometimes one encouraging word will give you the strength you need to make it through another workout. The best way to ensure that your inspiration stays strong-and that your goal is met-is to align yourself with your personal trainer or coach. Together you will identify your goal. Together you will create your own workout routines and schedule. And together you will stick with it until your goal is met.

The Exact Blue Print

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 chillhood - at one instance, I was put, by twenty of my classmates, under a big gymnastic mat and everyone was jumping on me until I almost chocked, the teacher finally decided to stop them. I Immediately started to see a brand new world opening up to me after I identified how I trully felt and commited 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 "finess gurus" 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 it really seem to insult anyone's intelligence, claiming that you could burn 20 pounds in 6 days. Do they really know how someone who is overweight and depressed feels like? I do! And many of my clients do too. We know that it is not only the body but the mind and the spirit that one has to connect with in order to make a difference.

To me, the many claims to change people's lives through some ridiculous programs sound outrightly "dangerous" and it is even illegal in some countries to make such a claim. America is a land of opportunities not a 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 adept, or a beginner, reaching your goals is going to take more than empty promises and false claims. No one should ever follow the fitness advice, or buy health-related products, from anyone who can't prove to me, they've 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 I personally coached thousands to get and stay in shape for life but went from Rickets (a malnutrition disease) to Mr. World & Mr. Universe. I've traveled across the 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. As I mentioned before, I went from Rickets to Mr. Universe and from personal trainer to top celebrity fitness coach. If you are committed to your health and fitness and are really serious to change, let me have the honor to share with you the exact blueprint. It is easier that you ever imagined, that I promise!

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 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 running through 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.

Garden Lasagna

Most lasagna recipes call for pasta, fattening cheese and heavy meats - but not this one. Layers of eggplant, zucchini, tomatoes and low fat cheeses replace traditional ingredients with spectacular results. Compliment this light dish with a salad of mixed greens.

Servings: 4

Here's what you need...

• 1 medium eggplant, thinly sliced lengthwise


• 3 small zucchini, thinly sliced lengthwise


• 1 cup tomato sauce


• 3 medium tomatoes, thinly sliced


• 1 cup nonfat ricotta cheese, softened


• 1/2 cup shredded low fat cheese
  salt and pepper to taste


• 2 tablespoons dried basil


• 2 tablespoons dried oregano


• Sprinkle of Italian seasoning

1. Preheat the oven to 400 F.


2. Season eggplant and zucchini with salt and pepper. Coat a cookie pan with cooking spray and line eggplant and zucchini. Place in over for 15 minutes.


3. Coat a 8" glass baking dish with cooking spray and cover the bottom with half of the eggplant and zucchini. Ladle half of the tomato sauce over the eggplant and zucchini and top with half of the tomato slices. Sprinkle the tomato slices with half of the basil and oregano. Spread half of the ricotta cheese over the tomatoes. Sprinkle with half of the shredded cheese. Repeat the layers once more.


4. Bake for 20 minutes then turn oven to broil until the cheese is browned. Cut the lasagna into slices and garnish with Italian seasoning.

Nutritional Analysis: One serving equals 173 calories, 3.7g fat, 24.4g carbohydrate, and 13g protein.

Exercise at ANY Age

So you've slacked off a bit and avoided exercise.

Maybe your job demands too much of your time or you simply fell out of the routine. I have news for you. Whether you've taken off one year, ten years or haven't exercised a day in your life - it's never too late to start.

You see there are problems with living a life devoid of exercise. Big problems. Your weight rises along with your blood pressure and cholesterol. Your muscles and joints degenerate at an astounding rate leaving you with daily aches and pains. Your body becomes weak, making you susceptible to all kinds of medical issues.

Why Should I Start Now? You've heard about the benefits that consistent exercise bring, but what if you haven't been consistent? Should you even start at all? This has been the subject of many medical studies and the results are unanimous:

Exercise helps improve your quality of life even if you start late.

Researchers are constantly finding new benefits to consistent exercise. It's no wonder that Dr. Robert Butler, of the National Institute on Aging, once said "If exercise could be put into a pill, it would be the single most prescribed medicine in the world."

Imagine if a pill could offer all of these benefits (without harmful side effects):

• Substantially reduces the risk of coronary heart disease and osteoporosis


• Decreases the risk for stroke, colon cancer, diabetes and high blood pressure


• Helps to achieve and maintain a healthy body weight


• Contributes to healthy bones, muscles and joints


• Helps relieve anxiety and depression


• Promotes well-being and reduces stress


• Is associated with fewer doctor visits, hospitalizations and medications


• Helps prevent and treat chronic medical conditions associated with old age


• Increases energy levels and promotes sound sleep


• Strengthens immune system

I know that I would take that pill - wouldn't you? Exercise may not be something that you can gulp down with a glass of water, but it will offer you all of the above benefits that can greatly enhance your quality of life.

Excuses, excuses, excuses...

I know what you are thinking. Those benefits sound great, but I can't exercise because:

• Exercise is painful. Not if you do the type most suitable for you.


• Exercise is boring. Most people who exercise find it to be quite enjoyable.


• Exercise takes too long. It only takes 30-60 minutes a day.


• Exercise is confusing. Not when you work with a trained professional (me).


• Exercise if for young people. Studies have shown that exercise if for all ages.

Get Started the Right Way. Many people have started an exercise program only to quit days later. Now that you have decided that exercise may be worth your time after all, ensure your success with the following tips:

• Make a Commitment

You know the meaning and value of a solid commitment. It's in your blood. So don't view exercise as something you will merely try. You will only reap the true benefits of exercise when you stick with it.

A great way to reinforce your commitment is to solicit the support of your friends and family. Tell them how you plan to improve your health and quality of life through exercise - who knows, they may join you.

• Set Reachable Goals

This is an immensely important ingredient to your success. Don't start your exercise program with unreasonable expectations. If you expect to lose all of your unwanted pounds, drop your blood pressure and cure your joint pain all in one week then you will be sorely disappointed. Remember that it took years for your body to fall out of shape so it makes sense that it will take some time to regain it. The key to unlocking all of the benefits of exercise lies in one word: consistency. Only then will your body be transformed.

• Rearrange Your Schedule

They say that you can't teach an old dog new tricks. This may be because his schedule simply didn't allow for it. The truth is that as we age there is a tendency to become 'stuck in our ways.' The thought of rearranging your schedule may leave you a bit squeamish.

Remind yourself that exercise is worth your time and then think long and hard about your daily schedule. The fact is that you do have time to lend toward exercise - you simply need to find it. Set aside 30-60 minutes for exercise and then stick with it.

• Increase the Challenge

You should start your exercise program with the thought of easing into it. Since you haven't exercised in awhile your body will need to build up strength and endurance. Consider a car that has been sitting in your garage for years. You wouldn't turn it on and instantly slam down on the gas would you? You need to warm it up.

However, this warm up period should not last forever. Your body has an amazing ability to adapt to new challenges and will grow complacent when asked to do the same exercises over and over. When your routine begins to feel easy take that as a hint to increase the challenge.

I want to help you achieve all of the benefits that consistent exercise can bring you. Call or email today and together we will design an exercise program that will enhance the quality of your life.

Don't let another day pass you by. You deserve the good life. Take action now.

Check out my FitnessProgram4Life

MIND OVER BODY

Know that dieting is not just what you eat. What are you really feeding your body? What is your mind feeding it? What is your spirit feeding it? This will all eventually show up in your physical state of being. The way you think and feel affect the way you look. Your fitness level is very much controlled by how you think and feel. Your body is a direct reflection of the inner soul. What are you really carrying around? It may be more than a few extra pounds. Blocking emotion and carrying negative thoughts can cause you to carry extra weight. Weight can actually be an armor built up to create a wall that actually keeps you from being who you really want to be. Break through that wall and you will begin to create the physical body you want to achieve. If our physical being is our car that we ride in, it is the mind and the spirit that drives it.

You see most people think losing weight, looking great, and getting fit has to do only with exercise and diet and this is really only a tiny part of success-only a tiny piece of the puzzle. Its a behavioral pattern caused by a certain believe system or old conditioning.
What I'm talking about here is a process I developed of total health and fitness that includes physical, mental and physical aspects. I call it Mind Over Body. The biggest secret I've learned and the reason most people don't succeed in getting fit, losing weight or even achieving a happy contented life (and remember I've trained thousands) is that these people try to start from the outside-in (ego-thought causing certain behavioral patterns) rather than from the inside out (soul-energy).

Click here to get a copy of my book Mind Over Body

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"NORDINE'S CELEBRITY ABS & BUNS OF STEEL WORKOUT"

This beautifully illustrated workout that many of my celebrity clients used to get ready for movies or major events will guaranty you the abdominals and glutes of your dreams in less than eight weeks.

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After we receive the receipt, we will email you the PDF File of the workout.

(please allow 24 hours)

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"In one book, Mind Over Body, Nordine inspires you, energizes your mind and helps you reshape your body. Your perception about fitness will never be the same after you are done with this book. "

-- John Assaraf, Star of The Secret, and Author of The Street Kid’s Guide to Having it All!

WATCH A TV INTERVIEW ABOUT MIND OVER BODY

Diets REALLY Don't Work!

For more than 20 years the media has bombarded us with a perpetual diet craze. An avalanche of fad diets are announced one after another as breaking news while producing zero true results.

Sure, you may lose 5, 10 or even 20 pounds on a fad diet...but you'll gain it all back and then some. How can I be so confident that your results will be short lived? It's actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.

Fad diets saddle you with unreasonable calorie restrictions and some even cut out entire food groups just to produce that short lived drop in weight - a process that is actually harmful to your health. The fad diets also ignore one major component to shaping up: exercise.

You see, most fad diets operate on one age old premise: cut calories, cut calories, cut calories. By restricting the type and amount of food consumed the fad dieter usually sees an immediate drop in weight. If only it stopped there...

But it doesn't stop there. Life continues, and the fad dieter returns to their pre-diet eating habits - with one major difference in their body due to the sudden drop in pounds. Their calorie requirements have gotten smaller.

In practical terms this means that the dieter will begin gaining weight even though they are eating their normal pre-diet portions. And since exercise hasn't become a part of their routine, the unneeded calories will result in pounds gained. So what's a dieter to do? Find a brand new diet to follow - right? Wrong. There is a way to drop pounds and firm your body, but you won't read about it in the next diet book or hear it on the news. The solution to your fad dieting nightmare is a lifestyle change.

What is a lifestyle change? To change your lifestyle means to replace unhealthy habits with healthy ones, and to do so consistently. It isn't something you do for a week or two, only to revert back your old ways - a lifestyle change redefines who you are.

I know this is starting to sound like some heavy stuff, but hear me out. Changing your lifestyle from one that is unhealthy to one that is healthy will be the best thing that you ever do for yourself. Trust me, I help people like you make this change every day with amazing results.

Fact: The shape of your body is the direct result of your current lifestyle.

So how do I change my lifestyle? That is a great question, and the answer is actually easier than you might think.

Most people who are unhappy with their bodies are really only holding on to a few bad habits. Once these destructive habits are identified and then replaced with healthy habits their body naturally transforms from one that they loathe to one that they are proud of.

In other words, to get the body that you want simply determine your unhealthy habits and replace them with healthy ones. Here are the most prevalent unhealthy habits:

• The habit of inactivity. Failing to exercise on a consistent basis is one of the most destructive obstacles for your health and figure. (The key word here is consistent. If you aren't exercising at least 3-4 times each week then you own this habit.)
• The habit of overeating. Consuming calories in excess of your daily caloric needs is one of the main reasons that more adults are overweight today than ever before.
• The habit of empty calories. Filling your diet with foods that hold little to no nutritional value is a great way to expand your waist. (Hint: if a food item is made up of mainly sugar and/or fat consider it 'empty' calories.)

You can lose weight and improve both your appearance and your health.

You can look and feel great.

You can transform yourself into the person that you've always wanted to be.

Don't let another day go by that leaves you a slave to unhealthy habits. Take action now. Get your copy of my new book Mind Over Body: The Key to Weight Losss Is All In Your Head! it will help you recreate your lifestyle and redefine your body.

I want my copy NOW!

By the way, I should mention another deadly habit that destroys too many people's dreams. The habit of procrastination.

How many times have you told yourself that you will start eating healthy tomorrow? How many times have you promised that you would call me to start your personal training program? Each day that you succumb to the habit of procrastination is a day that pulls you farther and farther from your goals and get you closer and closer to FATNESS.

Break that nasty habit of procrastination -

I want my copy NOW!

More Q & A From Brave Mothers

LIParentSource.com has asked me a few questions during my blogger book tour for my new book, Mind Over Body, which I answered below.

1- There's been a recent movement towards the concepts of visualization and positive thinking, and mind over body as in your book. Opponents have claimed that these concepts have a "blame the victim" mentality. How can you differentiate between the two?

Re: Positive thinking...basically, one has a choice to either think "positive" or "negative", and you can only think one thought at a time. Choosing to think the positive thought will allow your day to run much more effectively - by keeping a positive attitude flowing throughout the day despite everyday challenges. Choosing to think the negativethought will also snowball throughout your day and make it much more difficult to handle the same challenges until you choose to think differently. Mentally and physically you can feel the effects.

Visualization is about clarity and concentration - you achieve your goals faster by focusing on what you want, which causes you to take actions that move you towards them.

Both are necessary to one's overall well-being.

2-There are so many fad diets and weight loss programs that exist, and people have tried so many of them at various times of their lives. If someone follows your methods of changing their lives to improve their health, will they have to keep working as hard to maintain these aspects as part of their lives, or do they at some point, become second nature?

Once the habit is changed it becomes a part of you; second nature. It takes consistency - about 21 days - to truly change a habit. Ultimately though, you will not think of it as working hard but rather of being whatever YOU choose to BE, DO or HAVE.

3-Do you believe that people can overcome serious health problems, such as disease, by embracing your methodology of mind over body?

You certainly overcome the horrible feeling attached to the constant negative thinking attributed to the dis-ease. It is scientifically proven that meditation, prayer, visualization and affirmation have helped people battling cancer. This has been true for thousands of years.

Change Your Thoughts And Your Body Will Follow

For many the summer months bring with them a harsh reminder of unmet fitness goals.While the toned men and slender women of the world put on their skin-tastic summer gear and proudly put themselves on display, those with jiggles and dimples would rather opt for a cover up and hang out under an umbrella.

So why haven't you met your fitness goals? Why must you go through another agonizing summer, turning your head as you pass by a dozen magazines showcasing skinny celebrities in bikinis? You should be enjoying your summer days without wondering which pair of shorts covers the most.

The truth is that anyone can get the body of their dreams...even you. And wouldn't it feel great to pull on your bathing suit without bracing yourself before looking in the mirror? You can turn your fitness dreams into reality-read on for the three things you need to begin achieving amazing results.

Your Mind

You may be wondering what your mind has to do with getting your body into great shape. In a single word, your mind has everything to do with getting the body of your dreams. Your mind will single handedly make or break your success.

How? Well, your mind works hard to reinforce the beliefs that you hold about yourself. If you think of yourself as a fat person, or an out-of-shape person, or just an average person then your subconscious mind will do everything in its power to keep you that way.It's like self-sabotage. However, if you begin to think of yourself as fit, healthy and attractive, then your mind will do everything it can to make your belief a reality.

*Take time everyday to visualize your new body and to focus on your goals.

Your Plan

Everyone who successfully sets out to lose body fat and achieve results does so by implementing a plan. Your plan is crucial to your success, picture it as a guiding map needed to find a new destination. Without it you are lost. Here are the 2 major parts to your plan:

1. Diet: They say you are what you eat, and that is never truer than while losing weight. Cut junk food from your diet and stick with fresh healthy foods instead. Eat small meals throughout the day containing protein, carbohydrates and minimal fat.

2. Exercise: Yes, you will have to break a sweat, but the good news is that once you make exercise a habit you will likely find it to be enjoyable - In fact, I know you will. It is important that you make exercise a part of your lifestyle, and not something that you do on random occasions. For maximal results exercise 4-5 times each week doing both cardiovascular and resistance training.

*Stick with your healthy eating plan and exercise routine-these are the building blocks to your success.

Your Determination

Determination is the one thing that will guarantee that you will lose weight, tone your body and feel better than ever. You have to want it-that's it. Thinking about it is not enough.

Now it's time for action! You have to want your dream body...more than you want that burger and fries.more than you want to skip your workout.more than you want that chocolate cookie.more than you want to sit on the couch.

The shape and size of your body is in your hands, and your hands only. I believe that you possess the kind of determination that it takes to change your body-you simply need to dig down deep enough within yourself to find it.

Fuel your fire by building a network of support in your life. Enlist friends, family and loved ones to encourage your efforts and to keep tabs on your progress. In fact, I would love to be a key player in your network of support-don't hesitate to call me or reply to this email to get me onboard.

Fitness is my passion and I can help make it yours too!

*Surround yourself with support and don't give up.I get excited when talking about getting you the body of your dreams-this is what I do everyday for my clients.

Making the decision to transform your body is something to celebrate. Dont't wait a second more and find out what it takes to see, feel and get the body of your dreams. So hurry and get a copy of my book Mind Over Body: The Key To Lasting Weight Loss Is All In Your Head clicking on the tittle of this article.

Mindfully yours!

Mind Over Body Book: Q & A From Mothers Around The Globe: Part 2

1.I doubt I'm the first person to tell you that I don't enjoy exercise--primarily finding and making time for it. Is the secret just finding something I really enjoy doing, or is there another way to fit exercise into a busy mom's schedule?

What really inspired my clients to both finding the time to exercise and finding what they truly enjoyed doing, is getting to know why they wanted to be fit and healthy. They've connected to their "true core desire" which emanates from the inner you. Once you can see and feel the YOU you want to become, nothing and no one will stop you from achieving your goals. You must first see it in the screen of your mind. Always think of the end result rather than the work it takes to get there.

2. I love to eat healthy foods, and I've been successful with losing weight and maintaining weight loss when I focus on eating lots of whole grains and fruits and vegetables without worrying about counting calories. But I also overeat, and I love eating ice cream and fried foods, too. Is the key to eliminate those food for which I'm not controlling my intake, or is balance possible when I'm trying to reenter a healthy lifestyle?

You can eat a balance diet and still have a "cheat day" every couple of weeks, it's perfectly fine. Just make sure you don't have more than one cheat day every couple of weeks.

3. I love the title for your book, because I know that the times when I've gotten serious about exercise and a healthy diet have definitely gone hand in hand with a certain mindset. The surprising thing is that I haven't been motivated when I was thinking, "I'm so fat and out of shape that I have to do something." It was when I felt better about myself (regardless of what I actually looked like), that I had the motivation to do better. How do we get over the obstacle of thinking that we are never going to be successful?

You must accept any situation you are currently going through then visualize a better one. You must BECOME successful first in your mind in order to attract the abundance of health, wealth and happiness that is already within you. Thinking negative about your health, wellness or wealth blocks the natural flow of your birthright to achieve them. What you see on the outside is merely a manifestation of what you have created in your mind.

Mind Over Body Book: Q & A From Mothers Around The Globe: Part 1

Hi Everyone,

I will be posting questions about my book Mind Over Body: The Key To Lasting Weight Loss Is All In Your asked from mothers around the globe and of course answered personally by me.


1. It seems like your plan is The Secret meets Weight Watchers. What are the differences?

"The Secret" only tells you that there is a secret, however it tactfully omits the fundamental steps one needs to achieve their core desire. My book Mind Over Body was conceived long before "The Secret" was released. It is the result of my own life experience and the experience I acquired working with people from all over the world. Most people that start a diet, such as Weight Watchers or any other weight loss program automatically come OFF that diet sooner or later. The Mind Over Body nutritional plan starts with training the mind. It is designed to suit one's lifestyle, and is therefore long-lasting. This is a direct result of implementing the crucial mental reconditioning outlined in the book, a part often neglected by other programs out there. Mind Over Body is the only book available that will help you lose both the weight in your body and in your mind.

2. What is the most important part of your plan?

The mental part is the most important because it is responsible for the permanent results created by both part 1 and 2 of the book, the mind and the body.


3. What is the main challenge that moms encounter while doing your plan?

I think stress is the most challenging and destructive element for moms. Making the choice to create time for themselves instead of giving too much to everyone else is key to their mental and physical wellbeing.
One must first identify and remove unnecessary and disserving activities and replace them with the mental and physical exercises I have outlined in my book.


Mindfully Yours,


Nordine Zouareg


http://www.mindoverbodyonline.com/

Light & Healthy Tuna Melt

When choosing your tuna for this recipe stick with albacore "the king of tuna" packed in water.

Your taste buds will not be disappointed with this lightened version of the classic tuna melt. While traditional tuna melts are packed with hidden fat, this recipe uses low fat ingredients while packing the same great flavor.

Yield: 4 servings

• 1 (6-oz.) can water packed solid white tuna, drained, flaked
• 3/4 cup chopped celery 2 tablespoons finely chopped onion
• 1/2 teaspoon grated lemon peel, if desired
• 1/3 cup fat-free mayonnaise or salad dressing
• 4 whole wheat English muffins, split, lightly toasted
• 8 slices tomato
• 4 oz. (1 cup) shredded reduced-fat cheddar or Monterey jack cheese

Heat the oven to 350 degrees F. In medium bowl, combine tuna, celery, onion, lemon peel and mayonnaise; mix well. Spread about 3 tablespoons tuna mixture on each English muffin half. Top each with tomato slice; sprinkle with cheese. Place on an un-greased cookie sheet. Bake at 350 f. for 8 to 10 minutes or until cheese is melted and sandwiches are thoroughly heated.

Nutritional Analysis:
One serving (2 open faced sandwiches) equals 280 calories, 7g fat, 31 carbohydrates and 23g protein.

Mindful Eating

Think twice before you eat!

We all eat for different reasons. For some of us it offers comfort. Others simply eat because the food is there, in immediate reach. Whatever your eating pattern is, don't let your weight get out of control - think before you eat.

Mindful Wisdom: there are so many reasons why we all struggle with food. Many of the reasons stem from how our mind is programmed; the way we've been raised and the way we feel on any given day. It is liberating to understand that the struggle is not just because we can be bad when it comes to eating well.

Mindful Action: keep small and balanced meals on hand. Don't let yourself starve or you'll pay the heavy price of slowing your metabolism. Divert your thoughts to something other than food when the 'hunger of the eye' emerges. Remember: we eat to live, not live to eat!

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

Great Grain Burger

If you have gone out for a burger lately then you may have noticed a healthy new trend that's not just for vegetarians anymore. It's the meatless burger. These days you can order a meatless burger almost anywhere, but beware that not all healthy patties are created equal. The best ones are made from scratch from fresh ingredients, like the recipe below.

Yield: 12 servings

Ingredients

• 1/2 cup uncooked brown rice
• 1/2 cup uncooked bulgur (Look for bulgur in the cereal, rice or organic food aisle of your grocery store)
• 1 tablespoon salt-free seasoning blend
• 1/4 teaspoon poultry seasoning
• 2 cups water
• 2 cups finely chopped mushrooms
• 3/4 cup old-fashioned oats
• 1 cup (4 ounces) shredded part-skim mozzarella
• 1/4 cup shredded reduced-fat cheddar cheese
• 1/3 cup finely chopped onion
• 1/2 cup fat-free cottage cheese
• 1/4 cup egg substitute
• 2 tablespoons minced fresh parsley
• 1 teaspoon salt
• 1/2 teaspoon dried basil
• 1/8 teaspoon celery seed
• 3 teaspoons canola oil, divided
• 12 sandwich rolls
• Lettuce leaves and tomato

Instructions

In a sauce pan, combine the first five ingredients; bring to a boil. Reduce heat; cover and simmer for 30 minutes or until rice is tender. Remove from heat; cool completely. Refrigerate.
In a large bowl, combine the mushrooms, oats, mozzarella cheese and onion. In a blender or food processor, process cottage cheese and egg substitute until smooth. Add mushroom mixture. Stir in the parsley, salt, basil, celery seed and chilled rice mixture.

Shape 1/2 cupfuls into patties. In a nonstick skillet, cook four patties in 1 teaspoon of oil for 5 minutes on each side or until lightly browned and crisp. Repeat with remaining patties and oil. Serve on rolls with lettuce and tomato if desired.

Nutritional Analysis: One cooked patty equals 126 calories, 4g fat, 15g carbohydrate, 7g protein.

You CAN have Amazing Abs: Learn How

So you want to narrow your waist, flatten your abs and become the envy of all your friends, right? Of course you do - who doesn't?

Well, here is yet another reason to get flat abs: recent studies suggest that an excess of fat deposits around the abdominal region significantly contributes to the risk of heart disease, diabetes and other life-threatening conditions.

Whether your motivation for attaining great abs is rooted in the health benefits or, more likely, in looking phenomenal then this is one newsletter you simply must read all the way through.
Why is it that so many people wish they had great abs, but never attain it?

Contrary to popular belief, doing millions of crunches will not sculpt your abs. While there is a time and a place to use the beloved crunch in your waist slimming effort, this alone will not create the body of your dreams. The key to creating an enviable midsection lies in your ability to effectively challenge your abdominal muscles.

The "crunch" movement only targets your upper abdominal muscles, the ones found between your rib cage and belly button. Imagine you are doing a crunch - better yet, get down and do one - notice where you feel the burn. Those are your upper abs.

To effectively sculpt your waist, focus on strengthening your upper, lower and side abdominal muscles. In order to achieve an overall look of symmetry your flat abs routine should consist of at least one exercise for each portion of your midsection.

A surefire way to kick up the intensity, and thus the results, of your abdominal workout is to add resistance training. By working your midsection against resistance you open up the possibility for greater muscle stimulation which equals greater results. You can do this by using a medicine ball, cable machine, elastic band or dumbbell.Oh yeah, just one more thing...in order to show off your breathtaking abs they need to come out of hiding.

This means burning off the layer of fat. (No matter how big or small it may be.) The following two pronged approach works every time:

First, consistent cardiovascular exercise is needed to burn off stored energy. Follow these three tips to ensure your success:

1. Choose an aerobic exercise that uses major muscle groups such as walking, jogging, swimming, or biking.
2. Find an exercise that you enjoy. This will make it easy for you to stick with it.
3. Make sure that you are exercising aerobically for at least 30-60 minutes three times a week. However, feel free to do it longer and more frequently.

Second, to uncover your abdominal muscles we have to discuss....your eating habits. I'm sorry to say it, but the food that you put in your mouth will surely have an effect on the size and shape of your waist. Use these three pointers to slash fat:

1. Eat small meals frequently throughout the day and avoid overeating.
2. Processed foods should be kept to a minimum or avoided completely.
3. Load up on vegetables and lean meat before partaking in grains or starches.

There you have it - your plan for awesome abs. 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 am here to help. My passion is coaching people just like you to achieve their goals.
Contact me today - or click here to get Nordine's Total Abs, Hips and Glutes Plan. I look forward to hearing from you.

Quick Tuna Casserole

If you are looking for a quick-fix for dinner - look no further than this tasty tuna casserole. It is rich in flavor and nutrients and only takes minutes to prepare.

Yields 4 servings

Ingredients:

• 1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of celery soup, undiluted
• 1/2 cup fat-free milk
• 2 cups cooked yolk-free wide noodles
• 1 cup frozen peas, thawed
• 1 can (6 ounces) light water-packed tuna, drained and flaked
• 1 jar (2 ounces) diced pimientos, drained
• 2 tablespoons dry bread crumbs
• 1 tablespoon butter or stick margarine, melted

Instructions:
In a large bowl, combine soup and milk until smooth. Add noodles, peas, tuna and pimientos; mix well. Pour into a 1-1/2-qt. baking dish coated with non-stick cooking spray. Bake, uncovered, at 400 for 25 minutes. Toss bread crumbs and butter; sprinkle over top. Bake 5 minutes longer or until golden brown.

Nutritional Analysis:
One serving (1 cup) equals 255 calories, 6g fat, 31g carbohydrate, 18g protein

Top Ten Benefits of Exercising

• Decreased Risks of Coronary Disease (CHD)
• Reduced Hypertension
• Improved Blood Lipids and Lipoproteins
• Enhanced Cardiac Functions
• Enhanced Bone Health
• Lower Smoking Risk
• Healthier Weight & Body Fat
• Better Control of Blood Glucose
• Increased Muscular Strength and Flexibility
• Increases Self Esteem

Start the process of getting fit: get your Fitness Program 4 Life today!

Frequent TV Watching Linked to Obesity

Are you ever tempted to pick-up your TV remote instead of exercising?

After testing almost 10,000 people, a recent study suggests that frequent TV viewers are 50 percent more likely to be unfit and at higher risk of obesity than those who are infrequent viewers.

According to Larry Tucker at Brigham Young University, the more we watch television the less likely we are to be fit.

The participants from 75 companies nationwide underwent a test to measure physical fitness and a skin fold test to measure body fat. Their fitness levels were then compared with reported levels of television viewing, ranging from frequent (more that four hours a day) to infrequent (less than one hour a day).

As television viewing increased, the share of physically fit adults decreased significantly, from 19 percent to 9.5 percent. Frequent television watchers showed the lowest level of fitness, followed by moderately frequent watchers, then moderate viewers, and lastly, infrequent TV watchers.

Compared with infrequent TV viewers, the number of physically fit adults was 27 percent lower among moderately frequent viewers, and 50 percent lower among frequent television viewers.
The study found that frequent television viewers are most often male, more likely to smoke, be more obese, more sedentary and work fewer hours than those who viewed less television.

On a personal note, this could lead to severe laziness! So get off the couch and get on to business! I will help you: click here

Transformation from within

Accepting the responsibility that you have the power to transform your life is a trigger to any meaningful behavioral process of change. You must learn to release any negative resistance to change. Limitation and refusal to improve your current negative state of mind will only lead to your investment remaining the same.

There is a saying that goes something like "doing the same thing over and over and expecting different results is the definition of insanity."

Holding onto beliefs that no longer work in your current life situation will translate into stagnation or further degradation. Bring your attention to a new state of mind; a positive mental attitude fueled by a core desire to live a full and meaningful life.

Fitness of the mind will cultivate and support fitness of the body. Nurturing your positive thoughts by allowing them to smoothly manifest the perfect healthy body is what you can bring into awareness in your daily life. Moment after moment you flow and moment after moment you glow. I wish you all a life full of positive moments!

Asparagus Avocado Medley

This colorful salad is the perfect side to your Holiday meal. It is filled with crisp asparagus and creamy avocado and coated in a tantalizing dressing. Take this along to your next Holiday get together and expect rave reviews.

Yields 7 servings

Ingredients:

• 1 lb fresh asparagus, trimmed and cut into 1-1/2-inch pieces
• 8 medium fresh mushrooms, sliced
• 1 large ripe avocado, peeled and cubed
• 1 medium zucchini, diced
• 1 large tomato, seeded and chopped
• 1 medium red onion, sliced
• 2 tablespoons lemon juice
• 2 tablespoons olive or canola oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried thyme
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Instructions:

Place asparagus and two tablespoons water in a microwave-safe dish. Cover and microwave on high for 3 - 6 minutes or until crisp-tender, stirring once; drain and cool. In a large bowl, combine the asparagus, mushrooms, avocado, zucchini, tomato and onion; toss gently. In a jar with a tight-fitting lid, combine the remaining ingredients; shake well. Pour over salad and toss gently to coat. Cover and refrigerate until serving.

Nutritional Analysis:

One serving (1 cup) equals 122 calories, 9g fat, 11g carbohydrate, 4g protein.

It's Not About Your IQ!

The other night I took the family out to dinner. We went to my favorite place in Tucson , a restaurant called "La Salsa". They have the best healthy Mexican food in town.

While ordering, a gentleman with a wheelchair entered the restaurant. It was obvious that he was homeless and not very clean either. Needless to say that no one was really paying attention to him.

Then an interesting event happened. After paying for his own food (Peter was his name) he came and sat at the table near ours. The kids were very curious, as you can imagine. Peter started communicated with the kids by exchanging smiles and some pure and innocent energy I guess.

A few minutes passed and Peter started asking about the kids' names. A conversation started between him, my wife and I. In that conversation we learned that Peter was indeed homeless since 1985, was 65 years old, spoke four languages (I can attest to that because we spoke together in all four) AND he had a degree in psychology.

At that point my wife and I looked at ourselves and couldn't believe what we heard. Then something in my mind struck me; it occurred to me that Peter was not the victim of his physical disability but that he had made a choice to be homeless. You may be thinking that there are other circumstances to his life situation, and I agree, but I am here to tell you that after speaking to him, I came to realize that it was HIS choice.

You see, Peter created a process of thinking that manifested what he did NOT want but unfortunately had spent too much focus and energy on that.

So it's not about your IQ - like Peter you maybe very intelligent, or maybe even smarter, but if you don't decide to take a daily step forward towards WHAT YOU REALLY WANT, you won't get it, and you will find yourself right were you DID NOT WANT TO BE.

Later in the car both the kids thought, and in fact said "Daddy, that man is beautiful." I think they were connected to Peter's energy, his beautiful and untouchable self, his SPIRIT. No matter what you are or do on a mental and physical plan, in your heart you are and will remain beautiful FOR ETERNITY!

Yogurt-Marinated Chicken

Give your traditional old chicken dinner some spunk with this exciting new marinade. Your taste buds will celebrate over the tender taste of yogurt and garlic with a hint of spice.

Yield: 6 servings.

Ingredients

* 1/2 cup fat-free yogurt
* 3 cloves garlic, minced
* 2 tablespoons lemon juice
* 1 tablespoon canola oil
* 1 teaspoon sugar
* 1 teaspoon chili powder
* 3/4 teaspoon ground ginger or 1 tablespoon minced fresh gingerroot
* 1/2 teaspoon salt
* 1/2 teaspoon ground cumin
* 6 bone-in skinless breast halves (6 ounces each)

Instructions

1. In a large re-sealable plastic bag, combine the first none ingredients; add chicken. Seal bag and turn to coat; refrigerate for at least 8 hours or overnight.
2. Coat grill rack with nonstick cooking spray before starting the grill for indirect heat. Drain and discard marinade.
3. Grill chicken, covered, bone side down over indirect medium heat for 20 minutes. Turn; grill 20 - 30 minutes longer or until juices run clear.

Nutritional Analysis: One chicken breast half equals 149 calories, 4g fat, 2g carbohydrate, and 25g protein.

Want more recepes? Click on the title of this article

The Triple Threat

There are three main components to quick and healthy weight loss. These are

1. A balanced, calorie specific meal plan
2. A consistent aerobic routine
3. Regular resistance training

Be sure to include each component into your weight loss plan for exciting results!

Who is the F.I.T.T.E.S.T. of us all?

Recently Men's Fitness released their annual list of the top 10 fittest and fattest cities in the country - did you see it? I couldn't pass up this opportunity to point out the factors that go into making a city fit or fat, and how this filters down to our own lives and individual fitness levels.

But first, let's take a look at the list...

Top 10 Fittest Cities

1. Albuquerque, N.M.
2. Seattle
3. Colorado Springs
4. Minneapolis
5. Tucson, AZ
6. Denver
7. San Francisco
8. Baltimore
9. Portland, OR
10. Honolulu

Top 10 Fattest Cities

1. Las Vegas, NV
2. San Antonio, TX
3. Miami
4. Mesa, AZ
5. Los Angeles
6. Houston
7. Dallas
8. El Paso, TX
9. Detroit
10. San Jose, CA

So what makes a city fit or fat? According to Neal Boulton, editor of Men's Fitness, the survey examines lifestyle factors in each city such as number of fast food restaurants and the average amount of television each household watches. All of these lifestyle factors were tallied to rank each city as either fit or fat.

We will touch more on lifestyle factors later...

You may be wondering, as I was, what motivated Boulton to create such a list. His answer, "to motivate folks to look at simple things in their lives they can do to be healthy." He is concerned that America is always going to be a fast-food nation where people have long commutes and busy lives. But instead of a soft drink during the commute, he suggests, they can choose water; instead of a fast-food snack, they can eat almonds.

Another reason he publishes the list is to grab the attention of mayors and governors - after all, what mayor wants their city to be named the fattest in the nation?

"There's a consciousness among mayors that they can motivate the population and go beyond the PR.," said Boulton. "It's more than just having a mayor run the marathon. That doesn't motivate people. What motivates people is starting a Fit City program. ... It takes action."

Let's look at the top 4 lifestyle factors that were used to compare cities, and examine how each one has a hand in your own fitness level:

1.Number of Gyms: While you don't control the number of gyms in your city, you do have control over your own workout schedule. Take the time to exercise, preferably 3-5 times per week, and watch you personal fitness factor skyrocket.

2.Nutrition: This is broken down into the percentage of people in the city that eat 5 or more servings of fruits and veggies each day. What a great goal to have for yourself - imagine actually eating 5 or more servings of fresh fruits and veggies every day. It is a simple goal, but one that will dramatically increase your energy level.

3.Exercise/Sports: This is calculated by the number of city residents who are involved in fitness-related activities. Here is a simple way to join in this number: get started on a fitness program today - simply call me and together we will create a program that is designed around your goals.

4.Junk Food: Surveyors looked at the total number of fast-food places, pizza parlors, ice cream and doughnut shops in each city. Again, you don't have control over the number of fast-food joints in your city, but you do control the frequency in which you partake in less-than-fit-fare. Enjoy in moderation.

Frankly it doesn't matter what city made the fit or fat list. The fact of the matter is that you and I have full control of our lifestyle and eating habits. And best of all I'm here to help guide you to your fitness goals. Now all you have to do is click on the title of this article and you are on your way to total fitness.

(520)744-5108 info@tripleimpactcoaching.com

Nordine's Mindful Tip for the Spirit

Stones That Heal the Heart
When I feel that my mind is running wild and my heart feels sad, I go out into nature and pick up one stone for each of my hindering, negative thoughts. I write on each stone the thought I want to let go of. Doing so helps me transfer the negative into what I like to call "the source of everything'". After all, aren't we all made from the same stuff stones are made from?

I hold on to each stone, take a deep breathe and say: “I am letting go of a negative thought, knowing that I have the power to receive a new and empowering thought.” With all my heart and physical strength, I throw each stone as far as I can.

This tremendously relieves the mind and refreshes the soul. I do this when I'm at Miraval, as it's there that I learned this exercise.

If you are visiting Miraval, near Tucson, Arizona, and want to work with me, please book your session at (520) 825-5155 ext: 4512

Check out Miraval at www.miravalresort.com

Pumpkin Caramel Flan

The holidays are over but I thought I'd bring this one back. It is a rich desert but still better than the ones you get at the store. Try this Pumpkin Caramel Flan as a lighter alternative. You probably know that most of the fat in pies is found in the crust - well this delicious dish gives you all of the pumpkin taste that you love without the guilt-ridden crust. Yields 10 servings.

Ingredients:

Caramel:
3/4 cup sugar
3 tablespoons water

Flan:
1 cup sugar
1 teaspoon cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon nutmeg
1/8 teaspoon cardamom
1/8 teaspoon salt
1 1/2 cups pumpkin puree (canned or fresh)
1 (12 oz) can evaporated skim milk
3/4 cup egg substitute
1 tablespoon vanilla extract
Instructions:

1-Preheat the oven to 350 degrees. Melt the sugar and water in a heavy-gauged saucepan over medium heat. Stir while sugar melts. Let mixture boil without stirring for at least 5 minutes or until the liquid turns golden brown. Immediately pour into a 9" baking dish.

2-Mix all dry ingredients together in a medium bowl - set aside. Mix the pumpkin, evaporated milk, egg substitute and vanilla in a bowl. Add the dry ingredients and blend well. Pour the mixture into the prepared baking dish.

3-Place the dish in a larger pan and pour hot water into the larger pan until the water comes halfway up the edge of the baking dish. Bake for 1 hour or until flan is set.

4-Cool at room temperature and then refrigerate for at least 4 hours and up to 1 day before serving. Before serving run a sharp knife around the edge of the flan and invert onto a platter, making sure that the caramel runs down the top and sides. Garnish with sprinkled cinnamon and chopped nuts. Enjoy.

Nutrition facts: Here by popular demand, I will now be displaying the nutritional facts for the healthy recipes included in each newsletter. Check out how our Pumpkin Carmel Flan measures up against Traditional Pumpkin Pie - 120 fewer calories and 16 grams less fat.

Pumpkin Caramel Flan
Calories: 200
Total fat: 1g
Protein: 6g
Carbohydrate: 43g

Traditional Pumpkin Pie
Calories: 320
Total fat: 17g
Protein: 6g
Carbohydrate: 47g

Breathe! It's All Right!

I had a lunch meeting last week with a top executive of a company I am involved with. While we were eating, the executive said something that I thought was inappropriate and it started to change the mood of our conversation. I had the choice then to do one of two things: stop the meeting and leave, or continue and bring the mood back to a more positive one. I chose the latter and dismissed what had been said, took a trip to the bathroom, performed a one minute deep breathing exercise, visualized what I wanted from the conversation and went back with this new energy I had created.

The result was amazing; I got exactly what I wanted.

We all go through periods of ups and downs and we all have the choice to climb the ladder back where we want to be. The absolute truth is that we can be, have or do whatever we choose to. Who do you choose to be today? What do you choose to have today? What do you choose to do today?

Think it! Feel it! Be it! No one or nothing can have control over your thoughts.

Core Training: Why It Matters to You

It seems that you can't walk through a gym these days without the term "core" landing on your ear. Likewise, infomercial products routinely promise to tighten, trim, and tone your "core" and even magazine headlines boast ‘Secrets to an Envious Core'.

So what is all the hype about "core" training? And - more importantly - why should you care?

Since the fitness industry is notorious for going through crazes (remember jazzercise in the 80's and kickboxing in the 90's) it's understandable for you to be skeptical of the latest fad. However, I have news for you.

Core training is definitely worth your time.

In fact, training your core will result in tremendous benefits in a relatively short amount of time. This is because a strong core improves your posture, decreases your chance of injury, increases your power and functionality, and gives you a great-looking lean midsection.

Core training is rapidly gaining popularity for one specific reason: sitting leads to a weak core. Sitting? Yep, sitting.

Think about your typical work day. If you are like most people then your day starts with a 30-60 minute drive to work, followed by 8 hours at your desk and then another 30-60 minute drive home. That's a lot of sitting. And it all adds up to one thing: a weak core.

What is Core Training?
The term "core" refers to the muscles of your abdominals and those of your lower back. If you picture your body and then aim for the very center you would be looking directly at your core. The muscles that make up the core play a unique role since they provide stabilization for your entire body.

Core training seeks to strengthen the muscles of your abdominal and lower back using coordinated movement. A strong focus is put on contracting your abdominal muscles by pulling your belly button in toward your spine throughout the exercises to ensure that your core muscles are engaged.

What are the risks of a weak Core?
Unfortunately many ailments stem from having weak core muscles. You may be personally acquainted with the most common ailment...lower back pain. Other problems include poor posture, being injury prone, having minimal strength and (drum roll please) a bulging waistline.

If you are suffering from a weak core then read on...

What are the benefits of a strong Core?
Alleviating persistent back pain is one of the most welcomed benefits of a strong core. An increase in strength and protection from injury are also nice, and who doesn't love to lose inches from their waist as a result of tightened muscle?

Everyday motions such as lifting, squatting, reaching, twisting and bending will become less challenging after strengthening your core. While you may not immediately see the value in this, remember that it is better to be safe than sorry - who really wants to throw out their back while taking out the trash? I sure don't...

How can I strengthen my Core?
A great place to start is to practice the technique mentioned earlier - pull your belly button in toward your spine, not by simply sucking in your gut, but by contracting your abdominals. Do you feel it? Good. Now make it a habit to do this exercise while you sit. Like on the drive to work...at work...on the drive home - you get the idea.

It doesn't stop there - you also want to routinely exercise the muscles of your abdominals and lower back. This can be done by performing exercises that target these specific areas such as crunches and bridges.

If your interest has been roused and you want to lean more about core training, then give me a call! I work around the clock to bring fitness into the lives of my clients, and I want to help you too. Contact me now, and let's get to work on reshaping your body - starting with your core.

Exercise Adherence

Nordine's Mindful Tip

When starting a fitness regimen, feeling anxious about your adherence to it is normal and should be expected at first. However this does NOT represent a reason to steer away from working out.

Nordine's Mindful Wisdom:

Paying attention to how you feel before, during and after each workout for the first 30 days is crucial if you want to make it an automatic behavior or positive habit.

Nordine's Mindful Action:

When starting each workout, visualize yourself feeling and looking the way you want to feel and look. You can do that while warming-up on a cardio machine or simply before you even start, in your car if you go to a gym or in a quiet room if you workout at home.

How To Make 2007 Your Year to Get into Shape

Here we are, already two weeks into the New Year. You know I have to ask...how is that fitness resolution coming along?

If the pounds haven't budged yet, don't panic. I have some words of wisdom for you to live by this year - words that will aide in getting you to your fitness goal.

Shoot for dropping a pound a week.

Now, this may not seem like that much, but if you did this consistently for the rest of the year it would result in 50 lbs lost. This may be extreme for you, but the good news is that once you achieve your idea body, maintenance is a breeze. How great would it be to begin 2008 with a brand new body?

This all sound well and good, but how do you go about the business of shedding that pound each week? I am here to tell you that it doesn't have to be allusive, mysterious or frustrating. In fact, with a little calculation, you can consistently drop one pound a week until you reach your goal.

All it takes are small changes in your daily lifestyle. Let's break the process down...

How to shed a pound a week: Burn 3500 cal. more than normal.

It's that simple! No fancy pills or powders necessary, just a progression of calories exerted without an increase in calories consumed. Try the following three steps:

1. Record your normal weekly exercise - look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise.

If you don't currently exercise, then this step is really easy for you, a simple blank page will do.

2. Record your normal weekly food intake - this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.

In your quest for dropping inches you shouldn't exceed your normal daily caloric intake - you should, rather, work at slowly decreasing that number.

Remember, we are going for a 3500 calorie deficit each week - this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

3. Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections.

Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see the positive changes that you are taking in your life written down on paper.

If you burn up 500 calories a day you will drop a pound in a week.

Nordine's Mindful Tip

How many times have you made resolutions that lasted just about the same amount of time it takes to read this sentence? Don't feel bad. Out of 10 people, eight won't keep their resolutions for more than a month.

Whether it's working out regularly, "releasing weight" (my dear friend John Assaraf likes these words as opposed to "losing weight", I will tell you why in another issue) or changing your diet, they are most often directed at making us feel better about ourselves.

Mindful Tip
Why are these goals likely to fail? Much of the problem is with your mind-set and a lack of planning, as well as getting the wrong information. Being aware of what the obstacles will be and how to avoid them is crucial in setting goals and actually achieving them.

Mindful Wisdom
Accept who you are and what your current life situation is. When you reject your situation it tends to stick to you like glue. What you resist persists; I am sure you've heard this before.

Mindful Action
Make a conscious choice and go for it. When challenges arise we tend to revert back to our old condition. That's a normal mind event. Go over the threshold and climb back up, you will only be closer to your dreams. Changing a habit is just a matter of finding another one; a more positive one that will give you a benefit, even if it is a delayed benefit such as exercising. Immediate benefit such as feeling good by, say, smoking a cigarette, is deadly and you know it. Besides, it takes 10-15 minutes for a smoke break -try to add it up in weeks and years, you will soon find out that it's an absurd waste of time, money and life as opposed to more time to play, more money to spend and more oxygen to breathe.

Holiday Binge

The average American eats, on average, about 60,000 calories during the entire festivities of the year (Thanksgiving, Hanukah, Christmas, New Years', etc). That's a total of 30 days, as the festivities always start early. All those extra calories translate into a total gain of over 17 pounds of fat (1lb of fat = 3500 calories). It takes from 8 to 16 weeks to lose the weight. So why not be a little more aware?

Mindful Wisdom
When the next holiday approaches, make yourself a promise to indulge in a mindful fashion. Respect your hard work: don't destroy what you've achieved the rest of the year. If you have to go full-blown into the celebrations, do it the day of the celebration, not an entire week before.

Mindful Action
Eat mindfully by chewing each bite 20 to 30 times. Drink a glass of water prior to each meal, eat the protein portion first, pause for a few minutes, eat the carbs (leave the sweets for the end of the meal), pause, then if you still have room get to the dessert. I doubt you'll have any room left. A meal should last 30 to 45 minutes. In France, where I come from, we take about an hour to eat a full course meal. Do you see a lot of overweight people in France?

To control Holiday Binge and preserve your hard work: click on the title of this article.