Fitness Tip :: Clear Your Mind

Clear Your Mind

Exercise is the most natural way to cleanse your mind and emotions. When your emotions are flustered and your mind cluttered, you will find refreshment after a good workout. When done correctly, it is only during exercise that your mind actually rests.

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Get In Shape For Women
645 Massachusetts Ave
Cambridge, MA 02139

(617) 576 - 9100

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Nutrition :: Healthy Chicken Fajitas

Healthy Chicken Fajitas

This recipe is a wonderful option for a weekday dinner – it's healthy, delicious and ready in 20 minutes. Serve with low fat toppings like salsa, chopped tomatoes, fat free sour cream or hot sauce.
Yield: 4 servings

Here's what you need...

• 1 teaspoon Chile powder
• 1 teaspoon salt
• 1/2 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1 tablespoon cornstarch
• 1/4 cup water
• 4 uncooked chicken breasts (4oz each)
• 1/2 green bell pepper, sliced into thin strips
• 1/2 red bell pepper, sliced into thin strips
• 1 medium onion, sliced
• 1 tablespoon olive oil
• 2 tablespoons lime juice
• Lime wedges for serving

1. In a re-sealable bag, combine Chile powder, salt, cumin, garlic powder, onion powder, cornstarch, and water. Add chicken, bell peppers, and onion; gently knead to coat. Refrigerate for 15 minutes
2. Heat the oil in a skillet, empty the contents of the bag into the skillet and cook over high heat. Stir occasionally and cook until the vegetables are tender crisp and the chicken is cooked through, about 7 minutes. Remove from heat and stir in lime juice
3. Transfer to serving dish and enjoy with lime wedges.

Nutritional Analysis: One serving equals: 160 calories, 5g fat, 5g carbohydrate, 1g fiber, and 24g protein.

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Get In Shape For Women
645 Massachusetts Ave
Cambridge, MA 02139

(617) 576 - 9100

Fitness Tip :: Want Antioxidants? Go Blue

Want Antioxidants? Go Blue

Blueberries are being called a "super food" by many nutritionists. Recent research has shown that blueberries are the fruit with the highest antioxidant activity. They have even been shown to improve memory and coordination and to slow the development of degenerative diseases.

Snack on fresh or dried blueberries instead of processed sweets – not only are they healthier, you'll also lose weight.

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Get In Shape For Women
645 Massachusetts Ave
Cambridge, MA 02139

(617) 576 - 9100

**Refer a friend and get a FREE month!!

Nutrition :: Potato & Carrot Casserole

Potato & Carrot Casserole

This casserole is great because it is very low in fat, is packed with vegetables and contains healthy protein. It's also easy to make and tastes great - even the kids will eat it. Enjoy with a side of steamed broccoli.
Yield: 6 servings

Here's what you need...

• 1 onion, chopped
• 2 tablespoons water
• 1 clove garlic, pressed
• 3/4 cup fat free chicken broth
• 1 cup grated carrots
• 3 cups grated red potato, cleaned but don't peel
• 3/4 cup egg white (or egg beater)
• 1/4 cup whole wheat flour
• 1/4 cup wheat germ
• 1 teaspoon baking powder
• 1/2 teaspoon pepper
• 1 1/2 teaspoon salt

1. Preheat oven to 300 degrees. Grease a medium sized baking pan and set aside.
2. In a medium sized frying pan, saute the onion in the water until well done. Add the garlic. Add the chicken broth, carrots, and potatoes and cook for 3 minutes.
3. Remove from heat and stir in egg whites.
4. In a small bowl, combine flour, wheat germ, baking powder, salt and pepper. Add to the vegetables. Pour into the prepared pan and bake for 60 minutes.
5. Serve with a side of steamed broccoli.

Nutritional Analysis: One serving equals: 143 calories, .5g fat, 28g carbohydrate, 4g fiber, and 8g protein.

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Get In Shape For Women
645 Massachusetts Ave
Cambridge, MA 02139
(617) 576 - 9100

Your Most Neglected Body Part

Your Most Neglected Body Part

I can't figure out why, but people universally neglect to train their legs. It's a funny thing, since proper leg training will dramatically deliver total body results.

Walk into any gym and you'll see the bench press taken, the dumbbells being curled-and an empty squat rack in the corner.

Leg exercises are tough, I won't deny that, but the benefits are more than worth the exertion.

A Case for Your Legs

Your legs are a major muscle group, so it's no surprise that training them will get you big time results. Training your legs will...

1. Melt fat from your body. As I mentioned above, leg exercises are tough. Your legs are a large part of your body, so each exercise literally moves your whole body. This is precisely why a good leg workout will fire up your metabolism to melt fat away. You'll burn more calories while exercising your legs than any other body part.
   
   Due to the intense nature of a leg workout, your metabolism becomes elevated for more than 24 hours. That means that for an entire day your body continues to burn extra calories without any extra effort on your part. Who wouldn't love that?
2. Build strength for everyday life. How often do you use your legs? Most of us depend on our legs constantly throughout the day-so wouldn't it make sense to strengthen our individual mode of transportation? Kind of like putting a super charger on the engine of your car.
   
   Exercising your legs isn't only about increased strength; you'll also improve your coordination and balance. This means that you'll be able to do and experience things that you otherwise would have missed. You only live once, right?
3. Uncover natural muscle shape. Let's be honest, toned legs are attractive. I'm not saying that you're legs will bulge with muscles (unless we trained you for that), but I am saying that consistently training your legs will uncover your natural toned shape.
   
   Many of my clients discover a whole new level of confidence after getting their legs back into shape. Women especially enjoy the freedom to wear shorts or a skirt without feeling embarrassed to show their legs. Wouldn't you love that freedom?
   
   Oh, and I should tell you that as you strengthen your legs you'll also reduce the risk of injury to your lower back because you'll actually learn to pick things up off the ground the right way.

Best Leg Exercises

Now that I've convinced you to pay more attention to your legs, here are three of the top exercises you should do. Each of these exercises have dozens of different variations, so have fun and always keep your workouts fresh and challenging.

1. The Lunge: Start with your feet together, take a large step forward and bend your knees down into a lunge position. Exhale as you press yourself back up to a standing position, or continue through with your step into another lunge.
2. The Squat: Start with your feet shoulder width apart, inhale as you bend your knees, keeping your back straight. Be sure to keep your knees from going past your toes. Exhale as you push back up to a standing position.
3. The Dead Lift: Grip the barbell with a mixed grip (one palm faces you, one doesn't). Allow the barbell to hang down in front of you as you stand on the platform with your feet shoulder width apart. Lean forward at your waist, keeping your back flat, and bend your knees, bringing the bar down past them. Exhale as you straighten your legs and lift the bar up. When you are standing upright lean back slightly and squeeze the muscles of your lower back. Hold this contraction for a moment. Inhale and slowly return back down to the starting position.

By no stretch of the imagination are these three the ONLY leg exercises out available. And that's the other great thing about training your legs... you have tons of options and variations.

Want to know more about leg exercises and which ones are the best for you? Are you finally ready to get into the best shape of your life? Let me help.

Reply to this email or call me at the number above and we'll schedule a consultation where you and I can assess your goals and I can show you the fastest and safest way to reach them.

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Get In Shape For Women
645 Massachusetts Ave
Cambridge, MA 02139

(617) 576 - 9100

**Refer a friend and get a FREE month!!