Thursday, January 28, 2016

Ten Key Take aways from the latest Government Dietary Guidelines

The government has released it's updated dietary guidelines this January which is something they do every 5-years.  The whole thing is like 600 pages (who has time to read that?) so here are the top 10 takeaways.

  1. Focus on an ideal dietary pattern emphasizing vegetables, fruits, whole grains, seafood, legumes and nuts.
  2. Eat sustainably. A plant-based diet could reduce environmental impacts of food production and ensure ongoing and future access to sufficient, nutritious and safe food.
  3. Keep consumption of low- and non-fat dairy products (milk, yogurt and cheese) and lean meat moderate (2-3 servings total, of all, per day). Seek dairy products that are hormone- and antibiotic-free.
  4. Limit intake of high-fat red and processed meat and refined grains.
  5. Avoid food and drinks with added sugars (sugar-sweetened beverages, sweets and desserts). Added sugars should be less than 10% of total daily calories.
  6. Limit sodium to 2,300 milligrams per day.
  7. Consume less than 10% of total daily calories as saturated fat. Replace saturated fats with healthier fats (monounsaturated and especially polyunsaturated fats).
  8. Focus on shortfall nutrients that Americans often lack, including calcium, vitamin D, fiber, potassium, folate and magnesium, plus vitamins A, E and C.
  9. Consume coffee moderately (three to five 8-ounce cups per day), but don’t add too much cream and sugar.
  10. Increase physical activity. Limit sitting time.

What South Shore Fit Body Boot Camp Can do For You

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Wednesday, January 27, 2016

Welcome to South Shore Fit Body Boot Camp

Thanks for signing up to win a 6-Month Unlimited Boot Camp Membership.  Hope you win...and if you didn't enter..well what are you waiting for?  Click the bar at the top or the image at the right and get your information loaded up!!

Click to Learn More

Anyway, just a quick video to say hello and introduce myself.


Guilt-Free Egg Salad

Who doesn’t enjoy a delicious serving of egg salad? Too bad most egg salads are loaded with creamy dressings that pack in tons of extra calories and unhealthy fats!

Today I’m sharing a healthy version of egg salad with you that will please your taste buds while taking you one step closer to achieving your fitness goals. All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.

Servings: 2

Here’s what you need...
Guilt-Free Egg Salad
  • 4 hard-boiled eggs with yolks removed
  • 1 hard-boiled egg
  • 2 tablespoons nonfat mayonnaise
  • 2 stalks celery, finely diced
  • 2 whole wheat English Muffins, toasted
  • 1 teaspoon onion powder
  • 1 pinch celery seeds
  • salt and cracked black pepper to taste
  • 2 small tomatoes, sliced
  1. Chop the egg whites and the whole egg and place in a mixing bowl. Stir in the mayonnaise, celery, onion powder, celery seeds, salt and pepper. Cover and chill. Mix well.
  2. Place the English muffins on plate and serve with egg salad and sliced tomato.
Nutritional Analysis: One serving equals: 226 calories, 5g fat, 31g carbohydrate, and 15g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,
Leon Beeloo, CPT
781-325-9096
South Shore Fit Body Boot Camp

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Saturday, January 23, 2016

What is your Eating plan for the Weekend?

This may be the most important message of the year regarding your eating plan for 2016.

If you use these 4 strategies with every meal, I guarantee you'll have an amazing physical transformation this year...

1) Pay attention to the cooking method
The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:
  • Fried and battered
  • Processed and packaged
  • Doused with cream sauce
  • Sauteed
Choose foods that are prepared like this:
  • Grilled
  • Baked
  • Broiled
  • Steamed
2) Your meal should be mostly protein
The bulk of your calories should be coming from a quality source of protein. With the first guideline in mind, these will be high quality, healthfully prepared.

Good choices of protein include:
  • Fish
  • Chicken
  • Turkey
  • Egg
  • Lean red meat
  • Beans
3) Include lots of fiber
Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:
  • Salad
  • Seasonal vegetables
  • Fruit
  • Legumes
4) Lay off the starches
Here's where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.

Starches to Avoid:
  • Potatoes
  • Pasta
  • Rice and cereal
  • Bread and crackers
For faster results, pair your clean eating with a challenging exercise routine.

If you're serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.

Don't wait! Let's get started today...

Friday, January 22, 2016

Need your Exercise Mojo Turned On?

If you’re struggling to find motivation to get to your workout, allow these seven reasons to inspire you to exercising greatness… 

Want to Win 6-Months of Free Boot Camp?  Text 'Start' to 781-325-9096

Exercise Because —Your Body Works

It may seem like an odd reason to work out, but the fact that you can work out ought to inspire you to do so. After all, there are plenty of folks who have been affected by disease or congenital conditions that make working out impossible. If you are able to exercise, do it! Every movement you make, be grateful and work to learn your body’s limits. In essence, when you do this you’re giving your body a high five!

Exercise Because —Disease Can’t Handle It

True, there are diseases that will attack you regardless of your fitness level. However, exercising regularly (starting today) is one of the best ways to build yourself up against all sorts of ailments and illnesses. From the common cold to heart disease, exercise helps you avoid health issues and live a healthier, longer life.

Exercise Because —You Family Loves You

Because you want to be around for years in the future, you need to exercise. As seen above, exercise is a great way to fend off all sorts of health issues, many of them life-threatening. So if you want to show love to you family members who love you, you’ll need to work out regularly. Afraid your workouts will take away family time? Get up earlier or take your loved ones with you.

Exercise Because —You Beat Goals

Some people meet goals. When you commit to getting in the gym today, you set yourself up to beat goals. Because once you reach your new bench-press or weight-loss goal, you move on to the next. Do this in the gym enough and it will start to happen in the rest of your life. Deadline at work coming up soon? No problem. Wish you could read more books? Consider it done. Ready to quit smoking? You can do it. All because you worked out today.

Exercise Because —Life Will Be Easier

Ever struggled to get out of bed and get on with your day? Exercising today can help that. Wonder why you always feel stressed out? Once you get in the gym this afternoon you’ll be able to shed the stress. Wish you had the sex drive that you seemingly lost a few years ago? Today’s workout will get you on the right track there as well. See a heavy couch that needs lifting? After spending time in the gym today, that couch will be light as a feather tomorrow. In other words, exercise makes everything in life better, easier, and more bearable!

Exercise Because —Your Body Will Surprise You

When you started on your exercise journey, you wanted to change your body. But somewhere along the way you forgot about that swimsuit-ready body you desired so much early on. Well, guess what? It can still be yours! All you’ve got to do is get in the gym today and get back on the road to it. In six months, you’ll be amazed at how much better your body looks and how much more you enjoy being you.

Exercise Because —Your Friends Will Join You

It can be hard to keep working out in the gym every day if your loved ones aren’t into it. However, if you stick with it and trust your trainer, your loved ones may eventually want to join you in your exercise. Once they realize you’re seeing positive results, they won’t want to miss out. So by going to the gym today, you’re helping others be healthy!

Call 781-325-9096 or email today to get started on my very best exercise program – together we will get you to your goals once and for all! Don’t wait – act now!

Tuesday, January 12, 2016

Please Decide

If you’re like most people then reading this subject line was a little uncomfortable and you may have even experienced a bit of anxiety. 

Make a decision? Do I have to? 

We are forced to make decisions every day, but that doesn’t make it any easier. 

When you stop to think about it, your life is the sum total of all the decisions that you’ve ever made up to this point. Your health, your mindset, your finances are all an outcome of the decisions you've made. 

Some decisions are so small that they seem insignificant... 

...and other decisions weigh on you for days because you know that the outcome will change the course of your life. 

You’ll wade through a myriad of trivial decisions today – ranging from the flavor of your coffee, to the gas you put into your car, to the food you put into your body. It’s easy to be fooled into believing that these have no real impact on the big picture - - but they do. 

You’ll shift over to automatic while making your habitual decisions today – these ones no longer require a second thought since your preferences are defaulted. 

The time you wake up each morning, the way you take your eggs, the frequency in which you exercise. Your habitual decisions play a huge part in determining major factors in your life, and these ones aren’t always easy to modify once the habit is in place. 

We're always making decisions... 

Big ones like "should you marry him/her", "should you have another child", "Should you stick it out another year at that job"? Life changing decisions are forks in the road that demand your full attention and analysis. 


“A bad decision is better than no decision”, General Norman Schwartzkopf

which makes sense when you realize that indecision is a decision. It’s best to simply bite the bullet, choose a side, and stick with it (unless you realize you made the wrong decision lol).

You make a life changing decision when you chose to get fit.

I want to help you with that...

I want to help you reach your goal in a big way.

And the fastest way I know for reaching a fitness goal is to begin a challenging and consistent exercise program, like the ones that I offer to my clients.

And that leads us to the decision that I want you to make today...

Will you reply to this email, call, or come in to sign up for my life-changing fitness program?

Spots are filling up quickly – decide now!


- Leon
admin@southshorefitbodybootcamp.com

Friday, January 8, 2016

Breakfast Protein Parfait


This is a recipe I featured in my latest Newsletter.  This is a great recipe to make the night before for an easy grab-n-go breakfast straight out of the fridge. It’s packed with protein, vitamins and minerals for sustained energy all morning long. And it tastes great too.

Servings: 1 

Here’s what you need…
    • ¼ cup Greek Yogurt, plain, fat free
    • ¼ cup low fat cottage cheese
    • 1 scoop high quality strawberry or vanilla protein powder
    • ¼ cup fresh berries
    • 1 Tablespoon pecan pieces, toasted
  1. In a small bowl use a whisk to combine the yogurt, cottage cheese and protein powder. Mix until well incorporated.
  2. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans.
Nutritional Analysis: One serving equals: 260 calories, 6g fat, 307mg sodium, 11g carbohydrate, 4g fiber, and 38g protein. 

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Thursday, January 7, 2016

Its Not a Resolution and Its Not a Goal

What about adopting a new perspective on something for 2016!

If you really want to do something new, make a change or bring something to fruition in your life, you must also change your perspective.

"Everything we hear is an opinion, not a fact.
Everything we see is a perspective, not the truth."
~ Roman Emperor, Marcus Aurelius

So what perspectives might you choose to include this year? A perfectly good resolution would be to simply look at something differently. Play with that for a few weeks at a time. Religion. Sex. Money. Death. Your business. Your family. Your body. Your relationship. Your friends. 

Keep it simple! 

But look for ways to see it differently. Perhaps even more usefully.

It never ceases to amaze me how different activities amplify certain priorities. In my unique experience. I can see how so many things naturally tie together -- the result is often much different and larger than anyone originally imagined.

For example, perhaps you’ve heard the story of the 5 blind men and the elephant…
5 blind men approach an elephant in order to determine what this thing is.
The first one wraps his arms around one of the elephant's legs and says, “It must be a tree.” The 2nd walks right into the side of the elephant’s belly and says, “It must be a wall.” The 3rd man, holding the elephant's trunk, says, “It's obviously a snake.” The 4th man, holding the elephant's ear, says, “It's definitely a leaf.” And the 5th man, holding the elephant's tail, says, “It must be a vine.” And, to us, it's an elephant

Hmmm... Were they wrong? I don't think so. They just couldn't see it. They needed another perspective. So do you. 

- Leon