By: Christine King & Nancy Reagan published in the May 2012 issue of Atlantic Avenue Magazine

Under direction of Christine King from Your Best Fit and Nancy Reagan, TLS Weight Loss Coach from Bella Reina Spa, these two women set out on a journey that will forever bond them and change their lifestyle. The journey started with a lifestyle partnership between Christine and Nancy.  The two businesses realized that exercising and eating right is the magic formula to long term weight loss success.  They have developed a results-driven full-proof system that fit the hectic scheduled of these two pillars of our community.

Prior to being selected for this amazing common sense approach to weight loss, Nancy and Kimberly only knew each other as business acquaintances.  They bonded over the months of utilizing this system because of the common goal of getting healthy and being accountable to a friend.  Research has shown that such a relationship increases results by 32%.

The system with Christine and Nancy developed for the two women consisted of a 12 week program designed to change their body composition, increase their metabolic rate, improve their eating habits educate them on food quality and quantity and reduce body fat.  Each business leader was supervised weekly on an exercise regimen and guided through their nutrition program with science based supplements that support the metabolism re-balancing.  The system works because of the education, the supervision and the accountability.

Nancy Hurd said “It took the combination of nutrition and exercise to make such a dramatic change in my weight, strength and general health.  After trying a lot of avenues, at the end of the day it really did come down to diet and exercise…just like we’ve always heard.  The nutrition provided the building blocks for the exercise to be effective and make such a difference.  Now I realize one without the other is only “half a loaf”…it takes both.”

The results from this system are more than these two women could have ever hoped. Nancy had a total loss of 36 inches and has dropped over 45 pounds.  She also dropped 50 points off her cholesterol and her triglycerides dropped by half!  Kimberly dropped 6% body fat and over 18 inches.

More than the lost inches and pounds is the knowledge that they are taking with them for their new healthy lifestyle.  Learning how to exercise when you have never touched a dumbbell before can be intimidating.  Learning how to eat the right foods at the right time of day can be a real challenge when you have crazy, hectic schedules.

During the 12 weeks, of course, life got in the way, with both women experiencing major business and personal challenges that would have made it easy to quit.  Both women supported each other, spoke daily and provided emotional encouragement so, neither could quit or veer off track.  Not only does the system work but so does the “buddy” system.

Nancy told us that “I’ve dropped 3 sizes and expect to drop at least one more to reach my goal.  I didn’t think I’d ever see those sizes again and this program enabled me to realize the dream!  I’ve gained back some self-esteem with the success I’ve had; it feels so good to “feel good”.”

“I feel and look better than I have in the past few years”, said Kimberly when asked how the fitness and nutrition program changed her life.

If these two business leaders can accomplish these amazing results, how can you achieve the same?  Knowledge is power and learning to change your lifestyle will forever provide you with the tools to get healthy, stay healthy, and create the body that you have always wanted.  Even if you don’t think it is possible, Nancy and Kimberly are proof that anyone can do this with the right coaches, the right raining and the never-ending support.

Christine’s mantra is “Do what you never thought possible”, while Nancy’s is “Keep the faith and achieve your goal one step at a time”.  The business partnership attests to the success of this program.  If you want to achieve a new, healthy lifestyle, contact Your Best fit at 561-866-9068 or email Nancy at nancy@nancyreagansblog.com.

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Salmon & Asparagus Spring Rolls

These spring rolls are filled with smoked salmon, tender-crisp asparagus and plenty of fresh herbs. Spring rolls look impressive when you put them out for a party, but they are

actually easy to make. To simplify the process, lay out all the ingredients you need to make the rolls near your work surface before you begin.

Makes: 12 rolls

Active Time: 45 minutes

Total Time: 45 minutes

Ingredients for Spring Rolls:

• 24 thick or 36 thin asparagus spears (about 2 pounds)
• 2 3- to 4-ounce packages smoked wild salmon

• 12 8-inch rice-paper wrappers (see Notes)
• 1 ripe avocado, cut into 24 slices
• 1 cup shredded carrot
• 1/2 cup chopped fresh basil
• 1/2 cup chopped fresh mint

Ingredients for Dipping Sauce:

• 1/3 cup reduced-sodium soy sauce
• 2 tablespoons orange juice
• 2 tablespoons lemon juice
• 2 tablespoons mirin (see Notes)
• 1/4 teaspoon crushed red pepper, or more to taste

Preparation

1. To prepare spring rolls: Bring 1 inch of water to a boil in a large skillet. Trim asparagus spears to no longer than 6 inches; add to the boiling water. Partially cover and cook the asparagus until tender-crisp, about 3 minutes. Drain; refresh under cold water. Cut each spear in half lengthwise. Cut salmon slices into 12 strips no longer than 6 inches each.
2. Soak one wrapper at a time in a shallow dish of very hot water until softened, about 30 seconds. Lift out, let excess water drip off and lay on a clean, dry cutting board.
3. Center a strip of smoked salmon in the bottom third of the wrapper, leaving a 1-inch border on either side. Arrange 4 thick (or 6 thin) asparagus spear halves (overlapping as necessary) over the salmon. Top the asparagus with 2 avocado slices, 1 tablespoon shredded carrot and about 2 teaspoons each basil and mint. Fold the wrapper over the filling and roll into a tight cylinder, folding in the sides as you go. Repeat with the remaining wrappers and filling. Cut each finished roll in half.
4. To prepare dipping sauce: Whisk soy sauce, orange juice, lemon juice, mirin and crushed red pepper in a small serving bowl. Serve the rolls with the sauce.

Tips & Notes

• Make Ahead Tip: Individually wrap in parchment or wax paper and refrigerate for up to 4 hours.

• Notes: Rice-paper wrappers are translucent, round sheets made from rice flour. They need to briefly soak in warm water to make them soft and pliable before using. Find them in the Asian section of large supermarkets or at Asian food stores.
• Mirin is a low-alcohol rice wine essential to Japanese cooking. Look for it in the supermarket with other Asian ingredients. An equal portion of dry sherry or white wine with a pinch of sugar may be substituted.

Nutrition

Per roll: 102 calories; 3 g fat ( 1 g sat , 2 g mono ); 3 mg cholesterol; 13 g carbohydrates; 0 g added sugars; 6 g protein; 2 g fiber; 370 mg sodium; 263 mg potassium.

From EatingWell:  March/April 2011

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1 c. pumpkin, fresh or canned

1/3 c. whole-wheat flour or whole-wheat pastry flour

2/3 c. dry skim milk powder

1-teaspoon baking soda

4 large egg whites or 8oz. egg substitute

4 tablespoons raisins

1-tablespoon vanilla extract

1-tablespoon pumpkin pie spice

1-teaspoon cinnamon

Stevia *(add for desired sweetness) * if powder, mix with wet ingredients or 8 packets of splenda

Vegetable coating spray

 Preheat the oven to 350 degrees.  Lightly spray muffin tins with vegetable coating spray.    In a large bowl, combine the dry ingredients.  In another bowl combine the wet ingredients.  Make a well in the center of the dry ingredients and gradually add the wet ingredients until mixture is blended.  Spoon the batter into the muffin tins approximately 3/4 full.  Bake for 20-25 minutes or until the muffins are golden brown and a cake tester or toothpick inserted into the center of one muffin comes out clean.  Remove muffins from tins and place on a rack to cool.  Serve warm or cold.  You may store muffins in an airtight container at room temperature for up to 12 days or freeze in a freezer bag/container.  Recipe makes approximately 1 dozen muffins or 24 “mini” muffins.  

 Microwave Method:     Pour batter into custard cups and microwave for a few minutes until done

Show your love by giving the gift of Health & Wellness

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• Private Yoga Session
• 10 class gift card

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Have you noticed that as you age your role as a daughter has morphed into more of a parental figure with your parents? If it hasn’t already don’t be surprised when this day arrives. It is typical to see our parents needing assistance in many areas, specifically in caring for their health and wellness.

Simply because they are aging doesn’t mean their overall health and fitness levels need to decline. There are many ways for you to be a role model and even a motivator to help them maintain an active lifestyle.


For Example:
•After work take a walk with them (you can include your children as well and make it a family affair!)

•When you have dinner with them explain the healthy choices you make when cooking or ordering food in order to maintain your weight and energy level.

•Emphasize the necessity of remaining active in order to prevent illness and disease.

•Educate them on the science of exercise and the fact that they can combat the effects of osteoporosis, diabetes, and heart disease.

•Let them know they have total control of how they look and feel and just doing simple movements will result in huge changes in their every day activities.

You are capable of showing them some easy movements that will make an enormous shift in their overall strength. Be sure to encourage them to breath during all of these activities.

1. The Chair Stand: Ask them to sit in a dining room chair. In 30 seconds time, have them stand and sit as many times as they can. If they get tired have them stop at any time. This activity will significantly improve their overall leg strength and balance!

2. The Bridge: While lying on the floor (if they cannot get on the floor ask them lie in their bed), have them bend their knees and lift their hips off the floor. Tell them to squeeze their buttocks and pull their stomach muscles in at the same time. This is one of the most effective back strengthening exercises in the world!

3.Bow and Arrow: Purchase a circle tube and have them pull with one arm like a bow and arrow. This will help strengthen their upper back muscles which will in turn improve their posture.

These are three extremely valuable movements that are not difficult and do not take a lot of time. Ask them to do 10 repetitions and build up to 20 (except for the chair stand). They will be amazed at how great they feel and their improvement will lead them to ask you for more! When this happens ask them to do these three movements twice a day, in the morning and in the afternoon. You can also consider hiring a qualified professional to exponentially improve their strength and independence.

This article will teach you how to do just that!

Too many weight loss programs focus too heavily on cutting calories, pushing supplements down our throats, or improper exercise. Cutting calories too deeply leads to a serious slow down in your metabolism which can bring your weight loss to a halt very rapidly. Even worse when you begin eating more your metabolism can take a long time to adjust and you pack on fat pounds.

Supplements can be beneficial but are not a replacement for proper eating and exercise. Use supplements only in the manner they are intended, as an aid to weight loss, not as the method to weight loss.

Now that we have covered those two bases, what do you really need in your weight loss workout routine? It should cover two important areas, aerobic fat burning exercise, and resistance training to build your metabolic engine.

The aerobic fat burning exercise should be done at least 3 times per week. You can choose any form of exercise you enjoy which raises your heart rate and makes you perspire lightly. Exercise bikes, treadmills, aerobic dance classes, fast walking, and jogging are all great options. For a more energetic workout you could try a martial arts exercise routine. Pilates and Yoga do not qualify as aerobic exercise.

For your resistance training you have two primary choices. You can choose weight lifting which is the most common form of training. Working out with weights will increase your strength, give you gains in muscle condition and size, and increase your metabolism. You should do resistance training a minimum of twice per week with three days being ideal.

Your other choice for resistance exercise is using one of the non-weighted forms of resistance training. These can include body weight exercises like push-ups, chin-ups, sit-ups and others. Pilates classes, using exercise resistance bands, or weighted exercise balls all qualify as resistance training, too. Pilates will not increase muscle as much but does increase core body strength very well.

By combining resistance and aerobics exercise you get a dual advantage in your weight loss workout routine. You burn calories quickly on your aerobic workout days. On your resistance training days you are redesigning your body to burn even more calories. You are increasing lean muscle which requires more calories and helps notify the body it is not in a starvation situation avoiding the decrease in metabolic rate.

When you exercise properly dieting becomes easy, weight loss is consistent, and your body changes in appearance more dramatically, quickly approaching the ideal appearance you have in mind.

Make sure you include a good variety of resistance and aerobic exercise on alternating days in your weight loss workout routine and you are sure to have a successful diet. Without proper exercise your diet is almost certain to be difficult with high risk for failure.

As reported by: http://fitbell.com/weight-loss-workout-routine-increase-the-speed-of-weight-loss-easily/

LET US KNOW!

Contact Christine King at 561-866-9068 or Christine@LifeOnlyBetter.com

In either case, in order to really get to the bottom of this issue you should first do a mental check for the reasons why you want to stop the widening of the body and begin   widening the mind!

I encourage you to answer the following questions in your journal, on a piece of paper, or a cocktail napkin, and really take some time to think about them and answer them (honestly of course).

1.  How long do you want to live, and why?

2.  Why do you want to fit into your clothes?

3.  How do the benefits out weigh the cost of putting the time aside to take care of you?

4.  Why do you want to lose weight?

These are very important questions, of which I initially receive some “surface” answers. But when we really get down to the nitty gritty, I always uncover some good stuff.

The beginning answers are, “I want to look better”, “fit into my clothes”, and other answers you would typically expect. Every time I heard a “surface” answer, I asked that person, “why?” Now this is where we really make some headway.

When you answer the question “why do I want to lose weight?” to every answer keep asking yourself “why”.

Let me give you an example of a conversation.

Q:  “Why do you want to lose weight?”

A:  “To look better.”

Q:  “Why do you want to look better?”

A:  Here’s where the answers come flooding in;

1. To have better sex
2. To feel better about myself
3. To not be embarrassed to shop
4. To not have to ask the sales lady for a larger size
5. To feel comfortable wearing a swim suit
6. To be happy
7. To perform better in my job
8. To live long enough to enjoy my children and grandchildren
9. To be comfortable naked in front of my spouse, to have better sex, to have better sex, etc., etc., etc.

This is how you tap into the emotional aspect of your health and fitness goals. Continue to ask yourself the question “why” as you write down each of your goals. The “why” will bring you to the true reason of what you really want.

Learning the genuine reasons of wanting to be fit and healthy will give you the motivation to hit the gym, take a class, hire a trainer, or just simply take a walk.  Although an oxymoron, as we get older, its baby steps to the big finish!

Christine King is a Medical Exercise Specialist, Fitness Expert, and owner of Your Best Fit Inc.

She has helped thousands of people recover from injuries, look and feel better and improve their overall well being. She can be reached at Christine@LifeOnlyBetter.com.  www.LifeOnlyBetter.com