FITNESS IS A LIFESTYLE...Fit in 2009
TRAIN SMART EAT WISE!!!
FitTelligence

"Never dull your shine for somebody else."

MYTHS & FACTS

• I don't understand why my clothes are fitting differently but the scale hasn't budged. Toss your scale away. Muscle cells are more dense (tightly packed) than fat cells, so as you begin working out and building muscle tone, your inches will decrease. The scale remains the same because muscle actually weighs more than fat.
  
  
• Never underestimate the huge rule that nutrition plays in building and shaping sexy legs. If you are currently carrying too much fat, then adjustments in lowering fats, simple carbohydrates, salt and sugars are needed. By the same token, if you need to build more mass, your lean protein and complex carbohydrates consumption has to be increased. With exercises and nutrition, you are the sculptor of your own body. Go for it!.
  
  
• Cutting out a meal or two will help. me lose weight around my butt and stomach. Wrong. Skipping meals actually tends to lead to weight gain, not loss.

ARE YOU CRASHING?

If these symptoms are familiar, your body is begging for better health.

• Chronic Fatigue you might be a little slower, can't lift as much, can't go as long or as intensely or have to work harder than normal.
• Persistent Cold Symptoms if that little tickle in your throat returns, or your cough won't disappear, your immune system is probably too weak to wipe it out.
• Recurring Infections examples sinus, bladder etc.
• Swelling a swollen lymph node is often the first symptom of a cold, followed by a sore throat, runny nose and cough.
• Cold Sores and Breakouts Acne breakouts, or any infections of the skin, may mean your immune defense are low.

EAT YOUR WAY TO STRONGER IMMUNE SYSTEM

Munching on the right foods could help you winterize your system. Tossing these into your shopping list basket will keep you healthy all season.

• Fresh fruits and leafy vegetables 5,000 mg/day vitamin A; 60 mg/day vitamin C. Sweet potatoes, bell peppers, carrots, oranges
• Selenium protects against inflammation and regulates circulation and blood pressure. 50-100 mcg/day. Brazil nuts, barley, button mushrooms, shrimp, tuna
• Lean protein 3 g per 1 lb. of body weight. Tuna, poultry, eggs, lentils, beans
• Zinc 15-25 mg/day Oysters, fortified cereals, crab, beans
• Probiotics 100-200 mg/day (one serving). Yogurt, kefir, sauerkraut
  

WHY LOOKING GOOD IN CLOTHING (WOMEN) DOESN'T HIDE YOUR WEAKNESS LIKE YOU THINK

Although you may read every so often in magazines about the benefits of lifting weights, you may still shy away from the weight room for the fear of creating big, bulky muscle. Fear not - the truth of the matter is that you simply don't, naturally, produce enough testosterone or human growth hormone to build a masculine body. In fact, strength training promotes many desirable changes to your body composition including increasing your bone density, muscle mass and the number of calories you burn in a day, while decreasing your overall body fat percentage. But, there's more - you look sexy in a bikini and, even better, out of it. This tight new body not only keep you looking younger and feeling more confident but it also improves your quality of life and boosts your immune system. So the next time you hit the gym, leave your hang ups about weight training in your locker and grab a pair of dumbbells to start sculpting your dream body today.

THE BLAME GAME: MUSCLE WILL TURN INTO FAT WHEN YOU STOP LIFTING

Hardly. Only when and if you stop and have poor dietary habits will hard-earned muscle turn into fat. "Fat and muscle are completely different types of body tissue." One cannot become the other. To stimulate muscle growth, you must activate the anabolic (building) pathways through an activity like weightlifting. To burn fat, you would increase thermogenesis (the body's natural fat-burning process). The combined effect of the two processes make it seem like the tissues are turning into one another but that's not the case.

MEXICAN MORNING PIZZA

INGREDIENTS:

• 1 low-fat whole wheat wrap
• 1 whole egg
• 1 egg white
• Nonstick cooking spray
• 1/4 bell pepper diced
• 1/4 onion diced
• 1/2 cup salsa
• 1/4 cup shredded part-skim mozzarella cheese or soy cheese

1. Preheat oven to 350-F. Place wrap on a baking sheet and cook, flipping halfway through, for 10 minutes.
2. Meanwhile, in a small bowl, scramble egg and egg white. Spray a medium-sized skillet with cooking spray, add pepper and onion and saute over medium heat until slightly softened, about 5 minutes. Add egg mixture and cook, stirring often until set, about 5 minutes.
3. To assemble, spread salsa on tortilla, top with egg mixture and sprinkle cheese over it.

Calories: 325, Fat: 5 g, Carbohydrates: 31 g, Protein: 22 g

CONTENTS SUPPLIED BY FITNESS LANE INC.