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The Bullhorn, Issue #034 -- Monthly Motivator for January 2009
January 15, 2009

Just the right push to succeed!

Calories Count

It’s very easy to forget that all calories count. Think back to what you ate yesterday. Was it too much? Too little? How do you know? Are you keeping a food log? If you are not adding up all of those calories that you’re eating, chances are good that you may be eating too much.

We’re two weeks into the New Year and statistically speaking this is when many people give up on their New Year Resolutions…eat healthy…lose weight….get in shape…etc… These are great goals, but they need a plan with things we can measure. As an example, let’s say that I choose to have a bowl of granola instead of that junky candy bar. Good, right? WRONG. A bowl of granola may be healthy, but it’s loaded with calories and could have almost twice as many calories as that candy bar…calories that our bodies may store as fat. All calories count.

Eating right is a combination of quality and quantity. You’ll find that high fiber foods will fill you up on the fewest amount of calories. You’ll also find out that there are some good snacks out there that are quite tasty and yet won’t blow your diet. USA Today had a good article the other day that listed some calorie bombs. Stay away from these foods...especially that frozen pizza entree that's over 800 calories?!

Whether you’re trying to lose weight, improve running performance, or just adopt better eating habits, add up those calories. It WILL be a nuisance for the first few days, but once you get in the habit of keeping a food log you’ll find new and creative ways to enjoy the foods you eat while still making strides to reach your goals. Stick with it….it’s a worthwhile venture.

Sugar Free Gum

I got some pretty cool fitness and running gifts this year, but it’s the packs of sugar-free gum that were in my Christmas stocking that have saved my fitness plan. Sounds silly…I know. But it’s true!

My work place is loaded with snacks and the holidays have just exponentially increased the trend. There is always a counter with treats on it within walking distance. And my willpower holds strong until after lunch….then I crumble. And since I’m trying to shed a few pounds (aren’t we all), and I HATE writing line items like “Cookies – 400 calories” in my food log, I decided that I needed to distract myself from this devilish cornucopia of treats. And that’s when I re-discovered chewing gum.

A simple stick of sugar free gum has stopped my hunger cravings and sweet tooth yearnings and has pulled me through those moments of weakness between lunch and dinner. Santa’s a genius! I did a little research and discovered that not only is gum saving me from snacking, but it’s also cleaning my teeth, burning a few extra calories, and preventing things like plaque build-up and gum disease. How ‘bout that?

You already may be onto the sugar free gum trick, but if you’re not, give it a try! It’s a simple, quick, and calorie-free way to avoid snacking. Now, it’s also worth noting, that many sugar-free gums use a sweetener with Sorbitol that is a slight laxative and can cause some problems if you’re chewing more than a pack of gum a day. Personally, I just like 1-2 sticks in the afternoon on days when I feel a bit hungry. It’s helped me out quite a bit…I hope that it can help you, too!

New Articles!

With the holidays, came a few "down days" and opportunities to add some more content to The Fitness Motivator website. We conducted a few product reviews and organized the fitness article page (still in progress). The product reviews include Wii Fit, Spirit of the Marathon (DVD), and the Garmin Forerunner 405. I hope that you find these pages & product reviews helpful.

Exercise of the Month:
Jump Rope!

Jumping rope is a great cardio exercise that requires some coordination and rhythm. Many athletes use it to enhance their strength, endurance, and performance. It develops lower leg and upper body muscles; it promotes balance, and it can burn up to 1000 calories per hour! Add some jump roping into your routine as a good conditioning exercise and change of pace.

Sound Off!

If you have any feedback (positive or negative), success stories to share, or suggestions for future articles, please feel free to drop us a line. We’d love to hear from you and we take all feedback, suggestions...and yes, even criticism very seriously. We’ll use this information to improve our newsletter and The Fitness Motivator site to help you and others like you attain your fitness goals.

Happy New Year....and don't give up on those resolutions!!!!

Encouragement to Succeed!

P.S. - Please feel free to forward this to a friend!

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