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Body Ovation by Albert R Fitness Solutions

Welcome to the ARFS Fitter Crew Newsletter

Welcome to your Fitter Crew Newsletter! 

How are you this week? Here is this week's issue!

Remember if you ever have any questions about anything you see in the weekly newsletter or an health and fitness question please email me. I did reply to each and every email that is sent to me. You are so important to me! So now I will let you get into this week's issue!

Here is to a Fitter and Healthier you!

Yours in health and fitness,

Albert R

 

How to know if you’re overeating

Let's face it, the extra weight you're carrying around is most likely due to overeating; plain and simple. Why do you overeat? Here are a few likely reasons:

1. Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that's what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.

2. Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absentminded calories really add up.

3. Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.

Here are 3 Steps To overcome Overeating – read these, and apply them to your life.

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don't eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don't graze in the kitchen while cooking.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it's balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you'll lose the urge to overeat.

This means you shouldn't always eat carb-based meals, and you also shouldn't always eat high-fat meals. Make a mental checklist of the food groups that you've eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you'd later regret.

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied – you've just gotten so good at ignoring the signs that you barrel through your meal only to feel like you've been hit by a ton of bricks once all that food hits your stomach. It's time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you'll notice a point when each bite becomes less and less satisfying. That is your body's way of letting you know that you've had enough and that each continued bite is simply overkill (yes, even if you're only halfway through that plate of pasta).

By learning how to control your eating habits, you'll find weight loss to come simply and naturally.

Want to speed up your weight loss, make it permanent, and shape your body at the same time? I've got what it takes to get you there! No guesswork, no fad diets, and no super long workouts.

Call or email today to start one of my fitness and fat loss programs that will quickly change your life.

Get Beach Ready in 1-2-3

It's time to get beach ready! Yes I know here in Australia it is winter but now is a great time to start or keep on track. Here is what you need to know in 3 simple steps:

Step One: Cut out the junk.

The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don't buy any more of it. Remember that your beach body depend on what you eat – don't eat junk!

Step Two: Focus on whole foods.

Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

Step Three: Come train with me.

This is the most obvious step. You're ready to get into great shape and I'm in a unique position to make that happen for you. Call, book here or reply to this email to get started on an exercise plan that will get you fitter and healthier all year round.

Mediterranean Lettuce Wrap

This wrap is savory and refreshing, and is the perfect meal to get you beach ready. I recommend roasting your own capsiscum (bell pepper), since most store bought roasted bell peppers are packaged in oil. To do so simply throw it on the grill until soft and then peel the skin after it cools. Servings: 1

Here's what you need...

  • 1 large leaf of lettuce
  • 2 slices lean turkey
  • 1 roasted red capsiscum (bell pepper), cut into 4 segments
  • 2 tablespoons garlic hummus
  • 1 tablespoon olive tapenade
  1. Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.
  2. Wrap the lettuce, use a tooth pick to hold it together.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 15g carbohydrate, 5g fiber, and 15g protein.

Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends.

Give the Gift of Health and Fitness

Did you know that you can give the gift of health and fitness?

Gift certificates are a great gift idea that are suitable for everyone or any occasion. 

So why don’t you give a loved one the gift of good health for their birthday, Christmas or any other special occasion

Give the gift that keeps giving with a ARFS Gift voucher! The best part is you do not have to go out or wait for the Gift voucher in the post as our gift voucher are emailed to your loved one or email to yourself so you can hand deliever the gift!

Check out our GIFT VOUCHERS here!

BOOK YOUR No Cost Zero Obilagation Personal Health and Fitness Consulation HERE

Until next time! Here to is a fitter and healthier you!
 
Albert Rania

Albert R Fitness Solutions

47A Horbury St
Sans Souci NSW, 2219

0423280567

Albert R Fitness Solutions

Visit the Albert R Fitness Solutions Online Shop!

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Please remember it is important that before beginning any diet or fitness regime, you consult with your health care professional to ensure that you are mindful of your current health and any restrictions that are appropriate for you. You should immediately seek medical attention if there are any unanticipated changes to your physical condition at any time.

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