We all need a support system.  Allow positive people to support and encourage you to be better!

In addition to your monthly FITness & Nutrition tips I have a couple exciting things to share with you for August.

First, THANK YOU to Cathy, Joyce & Terry for replying to last months challenge to inform me where you’ve found Calcium/Vit D WITH either the USP or NSF logo on the bottle!  Friends, you can find vitamins that HAVE the important validity logo at Target, Rite Aid and Costco.  Cathy was the first to bring me a bottle. Thank you Cathy, you won the prize!!!

Second, you hear me say it all the time, “EVERY step and EVERY bite counts!” ™   Good news, this slogan is officially Trademarked to WorkingYourBody.com, LLC!  

FITness: If you do the treadmill for cardio, do NOT hang on to the handrails. You are minimizing precious calorie burn and not improving your balance by holding on so, take your hands off the handrails. If you find the need to hang out, you’re going to fast.   Think of it this way, when you’re living life and walking around do you always have handrails, probably not…

Nutrition TIP:  friends, please read your labels.  Heres a good rule of thumb, if you look at the ingredient list and its packed full of words you cant pronounce or know what they are you may consider not buying that food item.  If you don’t know how to read labels, call me to set up an appt, I will help you. Once you gain this knowledge you will look at buying food in a completely new light. Here’s a perfect example of cereal label.  Thank you to my best friend Rita for forwarding me this link.  EXCELLENT information. http://blog.healthyeats.com/blog/2009/07/10/aisle-by-aisle-buying-healthy-cereals/?FN=hp

Two quotes for the month:

There is no such thing as staying the same, you are either striving to be better or allowing yourself to get worse!  And, “it takes “TEAM”work to make the ‘dream’work.” 

Next month is labor day…get ready!

Good day everybody. This is Dawn Sumerford, your certified personal trainer and nutritionist from WorkingYourBody.com. 

Start your month/each day by being grateful for all that we have in our beautiful country for this Independence Day.

Be prepared for 4^th of July cook outs by exercising in the morning; get it done and out of the way FIRST THING, you will be glad you did, I promise! Also, drink at least 10oz of water between each adult beverage. Stay hydrated if you drink adult beverages and in this hot weather! 

For the bbq’s that usually occur this month plan ahead by planning what you will eat while celebrating.  Snack on the veggies – no dressing, use cottage cheese on your baked potato instead of cheese, even better, have a yam instead.

July challenge: Whoever finds a Calcium and/or Vitamin D supplement with the USP OR NSF logo will win a prize.  (logo pictures are attached to this email). Please hand deliver it OR mail it to me.  Remember, you will receive a PRIZE!!!  Let me remind you, the supplement industry is minimally regulated… are you SURE what you’re taking has in it what it says it has in it?  Does it have either the USP or NSF logo on the bottle? If not, you are not guaranteed to be taking what you think you bought. I don’t care ‘where’ you bought it!!!  I went to mothers two weeks ago and NOT ONE of the bottles I picked up had the logo on it……        

 Remember:

EVERY step and EVERY bite counts!™  There is no such thing as staying the same, you are either striving to be better or allowing yourself to get worse!

Today was “ttt” aka, “trainthetrainer” day with the superb clients of WorkingYourBody.com. Any client of WorkingYourBody.com who wanted to “ttt” had the opportunity today to put me thru the ringer and boy, did they do a great job!  90 minutes of challenging, mostly high intensity exercise. Some tried to kill me and some tried to have fun with me.  It was a great combination of ‘hard’ exercises and FUN. Not only did they challenge my body but, they challenged my mind with a puzzle at the end of the 9o minutes.  How blessed am i to have such a FABULOUS group of clients!  thank you all!!!

This months’ tips are dedicated to my father for fathers day, he passed away august 2008 from ALS.

Were almost half way thru 2009. would you like to know what I can’t stand, what causes me discomfort to my soul? When people who are completely able do not make the time to take care of themselves. It drives me bananas. Because of this I am offering my best special yet. In June you have the opportunity to workout with a buddy for an exceptionally low price of $50 each for TWO ppl for one hour. But wait, it gets better, if you have three ppl who want to workout together the cost is $33 per person and, if you have four ppl who want to workout together the cost is $25 per person. How could you pass this up?  You can’t! Take advantage of this incredible opportunity and get some of your friends off the couch & get them moving, you will be glad you did, I guarantee it!

Your June FITness and Nutrition tips are:

Exercise because you CAN, because you have your HEALTH, because your body works! Can you believe I said that? No sitting on the couch acting like a sedentary slug, get out there & play; play with your loved ones, your friends or better yet, play outside with your kids. The heart you save may be yours or your child’s. If you ever think “I’m too busy to exercise” think again!!! Think of others who wish they could walk or wish they could swim, or wish they could enjoy their activities of daily living. Like NIKE says, “Just Do it!”, No excuses people! 

June is the start of bbq season-which usually means burgers and booze.  To make your bbq more nutritious, slice up fresh, colorful vegetables and put them in an aluminum foil wrap then grill them on the bbq- it’s DELICOUS!! You don’t need butter. And if you’d like, try a no salt seasoning. Eat veggies instead of cole slaw or chips. If you want to reduce your risk of disease eat your vegetables. Limit alcohol consumption, it has little to zero nutritional value and can wreak havoc on your fat burning ability.

What you put in your body and do for exercise today will affect you from here forward!

Remember: EVERY step and EVERY bite counts!  There is no such thing as staying the same, you are either striving to be better or allowing yourself to get worse!

Good day everybody. This is Dawn Sumerford, your certified personal trainer and nutritionist from WorkingYourBody.com.  **If you want to LISTEN my tips while you work please click on ** http://www.workingyourbody.com/special2.html

To be a mother is an extraordinary job and takes a lot of love and patience. Happy Mothers Day to the mothers out there, EnJOY your month!

Your FITness Tip-plan ahead for Mothers day celebrations! Plan to exercise the morning of mothers day and burn an additional 500 kcal than usual to off set any mothers day treats.

Your Nutrition Tip-Do you want to look younger?  Then eat blueberries, salmon and spinach.

Your May Special-Would you like to know what YOUR individualized metabolism is??  Call me to set up an appt and I will calculate it for you for a reduced price of $50. Why is this important? Once you know your personalized metabolic rate you can be more successful with your calorie control.

Here’s another excellent quote sent in to me by a client, “There is no elevator to success; you have to take the stairs.”

Summer is almost here, Are you ready?  

Remember: EVERY step and EVERY bite counts!  There is no such thing as staying the same, you are either striving to be better or allowing yourself to get worse!

Good day everyone. This is Dawn, your certified personal trainer and nutritionist from WorkingYourBody.com.  If you want to hear my tips while you work please click on http://www.workingyourbody.com/spaecial.html

Its tax month and, spring has sprung. Lets talk about how you will be successful this month. 

Your FITness Tip – Pick a number of calories you want to burn per WEEK and DO IT! Did you know 3500kcal make one pound. Make your calorie burn a realistic number and break it down to a per day basis. For example, if you decide you want to burn 1500kcal/week from Monday to Sunday, you would need to burn 214kcal/day.  

Your Nutrition Tip – Friends, count your calories. If you are not seeing results you need to count those calories. You would be surprised at how many calories the food you’re eating has. 

April Special – Buy any nutritional consultation and get 30 additional minutes for FREE. I will go to the grocery store with you and teach you how to read labels, I can teach you about the layout of grocery stores and how they try to entice you to buy less healthy food, I can go to your house and help you clean out your pantry, I can review your food journal.  

I’m really excited to share with you an update to my website…Go to my reference page to see a testimonial from one of my satisfied clients. She is taking herself to the next level!  Please go to http://www.workingyourbody.com/images/cathy-09.jpg

Here is an excellent quotes sent to me by one of my clients – it is so good I had to share it with you, “You are successful the moment you start moving toward a worthwhile goal”

Remember:

EVERY step and EVERY bite counts!  There is no such thing as staying the same, you are either striving to be better or allowing yourself to get worse!

FITness: Lifting weights helps you lose weight!!! its true. Lean muscle burns calories so, hit the weights or do body toning like squats, push ups and planks!
Nutrition TIP: Get 25 plus grams of fiber/day and you may be surprised at how great you feel and may even lose a few pounds!!
Stimulus plan/March Special:
All NEW clients receive a two for one special. Two clients train with Dawn for the price of one! (2 people at the same time for $110.) You save 50%!!! In this economy we need to FEEL GREAT! I GUARANTEE you will feel BETTER!!!

Friends – You must be careful with “salads”….p.s. ceasar salad is not “low in fat”….

Please be careful when ordering or making at home…either order the dressing on the side or have the lowfat version….

FITness Challenge: How quickly can you finish one mile? Test yourself on 01/31/09 track and note your time. Set a goal to improve by so many seconds or even one minute then, on 02/28/09 re-do the test to see how much you improved. Share your results with me. I enjoy hearing your success stories.

Nutrition TIP:  Read your food labels because there tends to be too much sugar or sodium in packaged food which, as you know, is not good for your health. Need help understanding food labels, meet with me, I will teach you.

February 2009 Special: Be sweet this Valentines month and give the perfect gift – something “sweet” for the one you love – even yourself. Treat someone you care for to a personal training session with me. There is nothing better than receiving something sweet that actually burns calories/fat and increases muscle mass. Go to http://www.workingyourbody.com/rates.html to see my rates and, treat someone to the gift of better health.

Remember:

EVERY step and EVERY bite counts!  There is no such thing as staying the same, you are either striving to be better or allowing yourself to get worse!