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Body Ovation by Albert R Fitness Solutions

The ARFS Fitter Crew Newsletter June 19, 2014
Welcome to the ARFS Fitter Crew Newsletter

Welcome to your Fitter Crew Newsletter! 

Here is this week's issue!

Remember if you ever have any questions about anything you see in the weekly newsletter 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

 

The truth about portion sizes (shocking!)

Should we eat everything on our plates?

It’s no secret that people are larger today than ever before. Waistlines have expanded over the last forty years and studies show that potion sizes have grown as well.

Researchers from New York University found that average portion sizes started to grow in the 1970’s, rising quickly in the 1980’s—and this phenomenon hasn’t shown signs of slowing. A “large” order of fries from McDonalds’ weighs the same as 1998’s “Supersize” fries. And it doesn’t stop there. Check out these eye-opening figures, provided by the National Institutes of Health:

  • Today's bagel is bigger and has 350 calories. This is 210 more calories than the smaller size  bagel 20 years ago.
  • Today's muffin on an avarage has around 500 calories if not more. This is 310 calories more than muffin 20 years ago.
  • Today, a large cookie has about 275 calories. This is 220 more calories more than a cookie 20 years ago.
  • Today, a 3 cup chicken Caesar salad has 790 calories. This is 400 more calories more than Caesar salads 20 years ago.

Keep in mind that the health experts all agree on one thing: Obesity is on the rise because people eat too many calories and do not exercise enough. Portion control is a very important factor for losing weight, but to attain a fitter and healthy physique exercise is also a must.

I am your local fitness expert, and I’m here to get you started on an exercise program that will change your life and shape forever. Now, back to our discussion on portion distortion…

Now that you know portion sizes today are far larger than you really need, what are you going to do the next time you go out to eat? Try the following 3 tips and watch as your waist begins to slim and your confidence soars.

Trim-Down Tip #1: Re-program Your Mind

I’m sure your mother did a great job when she taught you to “clean your plate.” The problem now lies in the fact that your plate is usually loaded with more than 3 times the calories that you really need. So what’s the solution?

Realise that it is O.K. to leave food on your plate. Eating everything on the plate is probably a habit now, but it is one that you can break. Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full then stop eating. Don’t worry as your mother won’t send you to your room!

Trim-Down Tip #2: Slow Down

I know that this is a tough one so bear with me. These days we are in such a hurry, we rush to work, rush to lunch, rush through errands and then rush home. So it is no wonder that food consumption is no exception. Most meals are devoured before your stomach has the chance to let you know that it is full.

Eat your next meal slower than usual. Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations—you just tailored your portion down to its proper size.

Trim-Down Tip #3: Go Halfsies

I understand that it may be very difficult for you to leave food on your plate, even though your mother isn’t looking over your shoulder, and even if you eat slowly. No problem—you just need to do some strategic planning. The next time you go out to eat do one of the following two options.

1) Share an entrée with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate.

2) If sharing isn’t an option then ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you put half of it into the to-go box. You are now left with a reasonable portion and even have your next meal taken care of.

Getting you into great shape is my passion;it’s a job that I don’t take lightly. Allow me to get you fit and strong the safe, healthy way. Email or call me today to set up our consultation. You can do this!

You're In Charge

There may be certain aspects of life that you do not have direct control over, but what ends up in your mouth is not one of them!

You control what you eat. Sorry but it is true.

When faced with extra large portions exercise your right to chose wisely and your body and waistline will thank you for it. Couple this with a regular fitness routine and you will find that reaching and maintaining your goal weight is easier than ever.

Cardio vs Weight Training Which One is Better?

The cardio vs. weight training debate has been going on for a long time. Very often, you will find articles blatantly stating that one is better than the other. In reality, however, a

combination of cardio training and weight training is the best strategy for accomplishing any fitness goal,whether it's losing weight or building muscle mass. This is because cardio training and weight training give you totally different health benefits, all of which are needed for an overall healthy body.

Let's look at the different benefits that cardio and weight training has on the health of your body.
 
Continue reading "Cardio vs. Weight Training: Which is Better?"
 
Best Spinach Salad Ever

The first thing that you’ll notice about this salad is that it tastes amazing. It also doesn’t hurt that spinach is an extremely nutrient-dense food. The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat.

Servings: 8

Here’s what you need:

  • 8 cups cleaned spinach leaves
  • 3 oranges, peeled, sliced and quartered
  • 2 cucumbers, peeled sliced and quartered
  • 1/8 cup macadamia nuts, coarsely chopped
  • 1/8 cup sunflower seeds
  • 2 Tablespoons poppy seeds
  • 1 cup strawberries, sliced or whole raspberries
  • 1/2 cup white balsamic raspberry blush vinegar
  1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
  2. Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

Spread the word. Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers.

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!

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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