Lady of America August 2009 Newsletter



Newsletter - September 2009	Volume 2 Issue 9

Back to School issue - A food plan to follow for healthy eating

It’s back to school for the kids, so we thought this would be a good time for you to go back to school and refresh yourself on the ABCs of fitness, wellness and eating.
Flip through a few magazines and you will find articles on the newest dieting theories, the new quick-fix or latest magic food that will help burn the fat. Instead of buying into these gimmicks, think about these “lessons” as you continue on your journey to a healthier you.
Click here to read more.

Eating:

Lesson 1: Eat a balanced and nutritious food plan every day
Lesson 2: Eat every 2-3 hours to keep your sugar levels and hunger in check
Lesson 3: Trade in white foods for whole grain
Lesson 4: Add healthy fats and cut out trans fat
Lesson 5: Skim the fat from dairy — choose low-fat and fat-free
Click here for more lessons.

Wellness:

Lesson 1: Make yourself Priority #1
Lesson 2: Give your self as much love and support as you give others
Lesson 3: Treat your body like a temple
Lesson 4: Journal feelings to help address deeper issues
Lesson 5: Splurge on non-food rewards — a luxurious bath, a massage, a spa get-away, new clothes
Click here for more lessons.

Exercise:

Lift weights 3 times a week, training your entire body each day. At the end of the weight workout, do at least 30 minutes of cardio. For optimum results, add one more cardio workout in the week.

Lesson 1: Stop making excuses, schedule the time in your calendar
Lesson 2: Lift weights 3 times a week, training your entire body each day. At the end of the weight workout, do at least 30 minutes of cardio. For optimum results, add one more cardio workout in the week.
Lesson 3: Challenge yourself and believe you can do it
Lesson 4: Change your exercise routine every 3 to 4 weeks to challenge your body
Lesson 5: Be consistent in exercise and the level of effort
Click here for more lessons.

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Natalie’s Tip and Spot Check

Since last month we talked a lot about nutrition, let’s keep the hits on playing! When we start an eating program, the first week is always the easiest. As time goes by we tend to get hungrier and hungrier, even though we are eating enough calories to get us through the day – it happens to all of us, even me!

Your best weapon to combat this hunger is fiber. A study by The Journal of Nutrition showed that women who increased their fiber intake significantly reduced the risk of gaining weight

Click here to read more.

Women's Fitness – Questions from Women
in the Gym

Click here to email your fitness and nutrition questions to Natalie.

Spot Check:

I am constantly asked by the Lady of America community and my clients about the abs. The most effective way to strengthen the core is to perform exercises that engage all of the main core muscles. One of the most effective exercises is the plank because it works the entire body.

Click here to read more.