She’s Fit: 31 Days to Unbreakable Resolutions
Behavior experts say that it takes about one month to form a new habit, and many people try to create (or break) habits at the start of each year.
With the right attitude and focus, you can stick to your New Year’s resolutions and achieve long-term success. Here are 31 daily tips that will help you do exactly that.
Source: sparkpeople.com
Click the here or the image to the right to view our 31 Days to Unbreakable Resolutions.
Healthy Transformations
Thai Chicken Pasta
Ingredients:
1 Tbsp. vinegar, balsamic
1 Tbsp. soy sauce, lite
3/4 oz chicken, broiled
1 cup pasta, uncooked
1/4 cup water chestnuts
1/4 cup bok choy
1/2 cup lettuce, iceberg
1 1/2 Tbsp. peanuts
1/2 Tbsp. peanut butter, natural
Spices/Flavouring:
1/4 tsp black pepper
1/4 tsp ginger
Preparation:
Cook pasta in boiling water until al dente. Drain water from pasta and set aside.
Broil/grill chicken until cooked completely.
Combine vinegar, soy sauce, peanut butter, and ginger to make a sauce. Toss with remaining ingredients and serve over pasta. Spice as desired.
Enjoy!
Per serving: 392 calories, 25g protein,
12 g total fat, 46 g carbohydrates.
Source: Healthy Transformations Recipes
Ask the Expert Seminars
Have you reserved your spot?
Jan. 10 in Metrotown from 2:00pm-3:00pm
Jan. 12 in North Delta from 5:00pm-6:00pm
Jan. 16 in Langley from 5:00pm-6:00pm
Jan. 17 in White Rock from 5:00pm-6:00pm
Jan. 18 in Abbotsford from 5:00pm-6:00pm
Jan. 23 in Burquitlam from 5:00pm-6:00pm
Jan. 24 in Kitsilano from 5:00pm-6:00pm
Jan. 25 in Chilliwack from 5:00pm-6:00pm
Jan. 30 in Surrey from 5:00pm-6:00pm
Jan. 31 in North Vancouver from 5:30pm-6:30pm
Call or see a club representative today to sign up!
Exercise is…
A break from a stressful workday
A way to boost energy and mood
The only time you’ll have to yourself all day
A chance to get totally physical and let your mind rest
A chance to reward your body for working so hard
A way to improve your quality of life immediately
Source: exercise.about.com
We’re pleased to announce our latest club at the Vancouver Convention Centre
Pre-Register Now At Our Membership Office Downtown
Located near the front entrance of the Convention Centre
Save $150 off the enrollment fee prior to opening!
But hurry, limited number of memberships available at this savings!
Call 604-558-1600
Here’s a sneak peek of our downtown location and its beautiful view!
Tired of the Treadmill?
The number-one mistake runners make is going one speed, at one incline, every workout. Suggestion: play with the control panel. After a 5-minute warm-up, jog for 2 minutes (at 5.5 mph, for example), then walk for 2 minutes (at 3.5 mph) or sprint (at 7.0 mph) — surprise yourself! Repeat for 20 to 30 minutes. Or work the treadmill into a circuit. Place a pair of 5- to 8-pound dumbbells beside the machine, and jump off every 3 minutes to do 1 minute of arm toners.
Gear shift: Run intervals with Serena Williams! Download an audio Nike Plus Coaching Run on iTunes
Source: fitnessmagazine.com
Ask the Expert Seminars!
Thursday, January 19 in Coquitlam
Thursday, January 26 in South Burnaby
Seminars will be held from 4:00am – 8:00pm
Call or Visit the Club for more details! Don’t miss out!!
Making Your Resolutions Work All Year Long!
Here are some key points about exercise that you must understand to make your fitness resolutions stick:
• Willpower won’t work. Willpower is for short-term success. Long-term success requires planning, discipline and finding ways to motivate yourself every day.
• Motivation will not magically happen. What motivates you will change from day to day. You have to recommit to your goals each day, tweak them to fit changes in your lifestyle and attitude and find new ways to motivate yourself over the course of your life.
• You will not always want to exercise and eat healthy. Even the most committed exerciser doesn’t always want to do it. Know that you will have to work on it every day.
• Diets don’t work. Stop wasting your time following someone else’s plan for you. Make your own plan based on realistic changes — if you can’t follow your chosen diet for the rest of your life, you’re wasting precious time.
Source: exercise.about.com
Men’s Corner
No More Dry Skin
Combating that dry, itchy feeling is easier than you think
Moisturize from the inside out: Dry skin is caused by a decrease in the skin’s natural moisturizers. Eating antioxidant-rich foods such as spinach and broccoli can stimulate your cell’s oil production, while the natural fats in salmon help to make hardened cells softer.
Hit the gym: Exercise enhances circulation and blood flow, resulting in rejuvenated skin. As for that sweat? Perspiration initiates the production of sebum, a natural moisturizer.
Fill up the water bottle: Staying hydrated is essential for healthy skin, and you should be drinking at least six glasses of water per day.
Stay dry when possible: If you shower more than once per day, you may want to cut back or keep them as brief as possible. Why? Long showers wash away your skin’s natural moisturizers.
Source: mensfitness.com
Ladies’ Corner
Top Five Foods for Achieving Truly Beautiful Skin
Find out what you want to throw in your shopping cart to improve your skin.
Why those foods work on traits like smoothness and tone, and whether skin-healthy foods are, in fact, different from the foods you’d eat to promote overall health.
1. Seafood
Active components: Omega-3 fatty acids, zinc • Benefits: Smooth, clear and glowing skin
Increasing omega-3 intake can reduce dryness and inflammation whereas Zinc assists in new-cell production and the sloughing off of dead skin, which gives the skin a nice glow. You’ll also find these benefits in flaxseed oil and walnuts.
2. Citrus Fruits
Active components: Vitamin C • Benefits: Smooth and taut skin
Vitamin C aids in the body’s production of collagen, a protein that forms the basic structure of your skin. Consuming extra vitamin C in foods like oranges, grapefruits, cherries and tomatoes can help tighten the skin and prevent wrinkles.
Hot peppers, bell peppers and sprouts also have good amounts of vitamin C.
3. Red and Green Vegetables
Active components: Vitamin A, beta-carotene • Benefits: Bright and smooth skin
Look for red-orange and green vegetables like carrots, sweet potatoes and spinach. Orange-red vegetables are full of beta-carotene which our bodies convert into vitamin A, which acts as an antioxidant, preventing cell damage and premature aging. In addition, spinach and other green, leafy foods provide tons of vitamin A, too, which helps your skin produce more fresh new cells and get rid of the old ones, reducing dryness and keeping your face looking bright and young.
Mangoes are a great source of vitamin A.
4. Nuts
Active components: Vitamin E • Benefits: Young and soft skin
The good stuff in nuts — especially almonds — has to do with antioxidant activity. Vitamin E combats skin-aging free radicals, especially protecting skin from sun damage due to UV-sunlight-generated free radical and also tends to help skin hold in moisture, relieving dryness and making skin look younger.
Almonds, pistachios and walnuts also provide a nice supply of omega-3 fatty acids.
5. Whole Grains
Active components: Rutin and B-vitamins • Benefits: Clear and moisturized skin
Whole foods are basically unprocessed — whole wheat bread instead of white bread, for instance. The whole grain buckwheat is a good source for the antioxidant rutin, which helps combat inflammation-related skin damage. Wheat germ provides the B-vitamin biotin, which assists cells in processing fats. If you don’t have enough biotin in your body, your skin can become dry and scaly.
Avocadoes and mushrooms can provide similar benefits.
Source: health.howstuffworks.com
