It's Anyone's Game

It's Anyone's Game

When was the last time that you accomplished something huge?

That's an easy question for Helen Phillips.

Last month Helen wowed the world with her dramatic transformation on the NBC show The Biggest Loser. At 48 years of age she is the oldest contestant to win the weight loss competition, shedding 140 pounds and 54.7% of her body weight.

I'd call losing more than half of your body weight a huge accomplishment - wouldn't you?

The crazy part is that Helen was clearly the underdog. She was simply too old and too fat to win. At least that was what the other contestants thought.

And that's what Helen thought too.

"I never believed in myself in the beginning," she admits. However when a doctor told her that she was living in the body of a 60 year old woman, Helen got serious.

"I'm tired of doubting myself," she decided and something inside of her head clicked into place. "The minute I started doing that, things changed for me."

And, oh, how she changed.

Helen buckled down and made losing weight her only focus. Her hard work paid off, giving her the prized title of the Biggest Loser.

She accomplished something huge and now her life is vastly improved. "I feel so good! I feel like I can do anything," she told reporters with a huge smile.

Helen also had a message for you. "If I can do it, you can do it."

I have to agree with her.

If a 48 year old, 257 pound woman can transform her body from a size 22 to a size 2, then anyone really can do it. Think for a moment of that huge accomplishment that you haven't made. Maybe it's a weight loss goal that you've had for years. Maybe it's something completely unrelated to your weight.

What's holding you back?

Are you afraid you'll fail?

The fear of failure is a powerful thing. No one likes to fail, and repeat failure is even worse. So what can you do to conquer it?

• Realize that failure isn't the worst outcome. Not trying is.


• You only fail when you decide to give up. Get up and try again!

Are you afraid you'll succeed?

You may not realize it, but most people fear success. Success means change and change can be scary. It is important that you embrace the idea of success and ditch any negative self talk.

• Close your eyes and picture yourself accomplishing your goal. What will that accomplishment do for your life? List the benefits you'll enjoy.


• Spend a few minutes each day visualizing yourself accomplishing your goal. How great does it feel? Savor those victorious emotions and use them to drive your motivation.

Helen didn't believe in herself, until one day she decided that she was done doubting.

Are you done doubting?

When you're ready to transform your body, like Helen did, I'm here to help. Is NOW a good time? Call me at (310) 772-5105 or email me jason@jasonkozma.com , and let's get started on a program that will really improve your life.

It's your turn to accomplish something huge.

Who Knew?

While being interviewed after her victory Helen revealed the secret behind her staggering weight loss. "Who knew diet and exercise really were the answer?" It always comes back to diet and exercise. When it comes to losing weight forget about the fad diets, the pills and the potions. Focus on your diet and focus on your exercise plan then you too will see amazing results.

What's On Your List?

Your New Favorite Thing

We all have a list of our favorite things. It may not be written down anywhere, but you know the things that make you happy.The list holds your favorite foods, music, TV shows, movies and even people in your life that you can't get enough of. This is the stuff that you really enjoy. It's the stuff that makes your life worth living.

Somewhere on the list is your health and appearance. You know that looking and feeling great make a good life even better.The interesting thing about your list is that without fail you'll always make time for it.

When your TV show airs, you watch it or record it to watch later.
When your favorite actor stars in a new movie, you do your part by going to the theatre.
When you're hungry, you turn to your favorite foods.
When the weekend rolls around, you do everything you can to spend time with the special people in your life.

Yet when it comes to exercise you automatically say, "I don't have time."
Time for TV, but no time for exercise... We live in an age where life is full. You don't have extra time anymore.

You no longer have time. You make time.
You make time for your TV show.
You make time for your hobby.
You make time for your friends.
It's time to drop the charade of "I don't have time to exercise" and call it what it really is.
An excuse.

You know how to make time for your favorite things. You know you want good health. You know you want to look great. You know you want more energy.
Exercise delivers all those benefits - and more.
I believe that exercise belongs on your list of favorite things.
Make It A Favorite: How do you turn something that you've dreaded into something that you enjoy?

Block the Negative: Your thoughts play a big part in determining your favorite things. Block out any negative thoughts you may have about exercise. Focus your energy on creating a positive attitude that will get you excited about hitting the gym, rather than dreading it.

Focus on the Benefits: With exercise you have so much to gain and nothing to lose. Exercise makes you stronger, sexier, happier, and gives you more energy. Pick the benefit that moves you the most and fixate on it.

Get Guidance: The easiest way to put exercise on your list of favorite things is to experience it at its best. Get onboard with one of my personal training programs and I'll show you the most effective and enjoyable techniques that will get you into the best shape of your life.

Call me (310)772-5105 or email me jason@jasonkozma.com to take the first step to putting exercise back in your life.

Smaller is Better
Here's a quick and easy way to lose weight. For dinner tonight use a small plate instead of a full sized dinner plate. It sounds simple, but you will actually eat less off a small plate than you would a full sized plate. This is a great way to encourage smaller portion sizes without feeling like you are being deprived.

New! We Now Offer Boot Camps!

Santa Monica Boot Camp

Current Boot Camps
PM Boot Camp: 6:00-7:30 PM weekdays plus Saturday morning, 4 days per week
AM Boot Camp: 6:00-7:00 AM MWF, 8:30-9:30 AM, MWF, three days per week
11 AM Bodysculpting Camp: 11:00AM-noon WFS
(This is more aptly called group personal training sessions: done in the gym, straight weight training for advanced bodysculpting)

Contact me for pricing and more details

More Jason Kozma Facts!

Sticks and stones may break your bones, but a Jason Kozma glare will liquefy your kidneys.

Human cloning is outlawed because if Jason Kozma were cloned, then it would be possible for a Jason Kozma punch to meet another Jason Kozma punch. Physicists theorize that this contact would end the universe.

Jason Kozma once shot a spitball, but promised never to do it again. One Grand Canyon is enough.

In the first Jurassic Park movie, the Tyrannosaurus Rex wasn't chasing the jeep. Jason Kozma was chasing the Tyrannosaurus AND the jeep.

Jason Kozma had to stop washing his clothes in the ocean. The tsunamis were killing people.

Jason Kozma doesn't say "who's your daddy", because he knows the answer.

According to the Encyclopedia Brittanica, the Native American "Trail of Tears" has been redefined as anywhere that Jason Kozma walks.

Your Most Neglected Body Part

I can't figure out why, but people universally neglect to train their legs. It's a funny thing, since proper leg training will dramatically deliver total body results.Walk into any gym and you'll see the bench press taken, the dumbbells being curled-and an empty squat rack in the corner.

Leg exercises are tough, I won't deny that, but the benefits are more than worth the exertion.

A Case for Your Legs

Your legs are a major muscle group, so it's no surprise that training them will get you big time results. Training your legs will...

Melt fat from your body. As I mentioned above, leg exercises are tough. Your legs are a large part of your body, so each exercise literally moves your whole body. This is precisely why a good leg workout will fire up your metabolism to melt fat away. You'll burn more calories while exercising your legs than any other body part. Due to the intense nature of a leg workout, your metabolism becomes elevated for more than 24 hours. That means that for an entire day your body continues to burn extra calories without any extra effort on your part. Who wouldn't love that?

Build strength for everyday life. How often do you use your legs? Most of us depend on our legs constantly throughout the day-so wouldn't it make sense to strengthen our individual mode of transportation? Kind of like putting a super charger on the engine of your car. Exercising your legs isn't only about increased strength; you'll also improve your coordination and balance. This means that you'll be able to do and experience things that you otherwise would have missed. You only live once, right?

Uncover natural muscle shape. Let's be honest, toned legs are attractive. I'm not saying that you're legs will bulge with muscles (unless we trained you for that), but I am saying that consistently training your legs will uncover your natural toned shape. Many of my clients discover a whole new level of confidence after getting their legs back into shape. Women especially enjoy the freedom to wear shorts or a skirt without feeling embarrassed to show their legs. Wouldn't you love that freedom? Oh, and I should tell you that as you strengthen your legs you'll also reduce the risk of injury to your lower back because you'll actually learn to pick things up off the ground the right way.

Best Leg Exercises

Now that I've convinced you to pay more attention to your legs, here are three of the top exercises you should do. Each of these exercises have dozens of different variations, so have fun and always keep your workouts fresh and challenging.

The Lunge: Start with your feet together, take a large step forward and bend your knees down into a lunge position. Exhale as you press yourself back up to a standing position, or continue through with your step into another lunge.

The Squat: Start with your feet shoulder width apart, inhale as you bend your knees, keeping your back straight. Be sure to keep your knees from going past your toes. Exhale as you push back up to a standing position.

The Dead Lift: Grip the barbell with a mixed grip (one palm faces you, one doesn't). Allow the barbell to hang down in front of you as you stand on the platform with your feet shoulder width apart. Lean forward at your waist, keeping your back flat, and bend your knees, bringing the bar down past them. Exhale as you straighten your legs and lift the bar up. When you are standing upright lean back slightly and squeeze the muscles of your lower back. Hold this contraction for a moment. Inhale and slowly return back down to the starting position.By no stretch of the imagination are these three the ONLY leg exercises out available. And that's the other great thing about training your legs... you have tons of options and variations. Want to know more about leg exercises and which ones are the best for you?

Are you finally ready to get into the best shape of your life?

Let me help. Reply to this email or call me at (310)772-5105 and we'll schedule a consultation where you and I can assess your goals and I can show you the fastest and safest way to reach them.

Want Antioxidants? Go Blue

Blueberries are being called a "super food" by many nutritionists. Recent research has shown that blueberries are the fruit with the highest antioxidant activity. They have even been shown to improve memory and coordination and to slow the development of degenerative diseases. Snack on fresh or dried blueberries instead of processed sweets – not only are they healthier, you'll also lose weight.

Recipe for Easy Lentil Soup
Use this recipe for a light dinner or quick lunch. It's easy to make, tastes delicious and is low in fat. What's more it's full of natural protein. And guess what? Lentils are packed with cholesterol-lowering fiber. Yield: 8 servingsHere's what you need...
1 tablespoon olive oil
1 cup finely chopped onion
1/2 cup finely chopped carrot
1/2 cup finely chopped celery
2 teaspoons salt
1 pound lentils, picked and rinsed
1 cup peeled and chopped tomatoes
2 quarts chicken broth, fat free, reduced sodium
1/2 teaspoon ground coriander
1/2 teaspoon ground toasted cumin
Optional, spoonful of fat free cottage cheese
Optional, dried parsley
Put the olive oil in a 6-quart Dutch oven and place over medium heat. Add the onion, carrot, celery and salt. Sauté for 6 to 7 minutes.
Add the lentils, tomatoes, broth, coriander and cumin; stir to combine. Increase the heat to high and bring the mixture just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, about 40 minutes.
Using a stick blender, puree the soup to your desired consistency. Serve with cottage cheese and sprinkle with dried parsley if desired. Nutritional Analysis: One serving equals: 240 calories, 2g fat, 35g carbohydrate, 18g fiber, and 16g protein.

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High Performance Personal Training

The Sweetest Scam of All time

The correct answer to the following question will shock you. Would you survive longer on a diet of just water OR on a diet of water and refined sugar? The answer: You would survive longer on just water. Sound impossible? Just ask the five sailors who were ship wrecked in 1793. The ship was filled with sugar, thus giving the marooned five a diet of sugar and water. When they were finally picked up, nine days later, they were in a wasted condition due to starvation. The story of the five sailors intrigued French physiologist Francois Magendie to conduct a series of experiments in which he fed dogs a diet of sugar. All of the dogs died. Magendie proved that as a steady diet, refined sugar is worse than nothing. How can sugar be worse than nothing? Plainly put, refined sugar is an anti-nutrient. It starts out as sugar cane, and then goes through an extensive refining process that destroys all of the enzymes, fiber, vitamins and minerals. What you're left with are empty, naked calories. The problem is that your body needs the enzymes, fiber, vitamins and minerals that were taken out in the refining process in order to metabolize sugar and use it as energy. So it takes those nutrients from your own body. So while you are enjoying that chocolate bar, sugar is draining vital nutrients from your body. Like a sweet parasite. And it doesn't end there…
Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in your blood sugar levels), which makes you overeat. This means a constant struggle with your weight in which you never seem to achieve your ideal size.
Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth.
Sugar weakens your bones - making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).
Sugar can impair brain functioning (as a result of depleted B-vitamin production).
If you're still not convinced of the danger of sugar here are more ailments linked to its overconsumption: varicose veins, constipation, hormonal imbalances, ADD and ADHD, increased emotional instability, depressed immune system, increased risk of cancer and degenerative diseases. The average modern person consumes 46 teaspoons of sugar every day. That comes out to roughly 175 pounds of sugar each year. And it's no wonder, since sugar industry is big business. They sneak sugar into any product that they can. Go through the foods in your home and you'll see that sugar has been added to everything from ketchup and spaghetti sauce to crackers, oatmeal, peanut butter and even ‘healthy' items like weight loss bars. Where does this leave you? You are in a unique position. Your personal judgment determines the foods that you eat and the foods that you avoid. It is my hope that you approach sugar with new eyes. While all other foods offer you caloric energy PLUS some nutritional benefit, sugar doesn't. Sugar is simply caloric energy with a sweet habit forming taste, and a hoard of health risks. Use your judgment wisely and limit your sugar consumption - you'll love the benefits of low sugar living. And while you're at it contact me to start a training program that will turbo-charge your results. (Oh and if you're ever in a ship wreck with only sugar and water at your disposal - just drink the water!)

Website: www.highperformancepersonaltraining.com
email: Jason@jasonkozma.com
call: (310)772-5105

The Many Names of Sugar
While you're checking out nutrition labels for sugar content be on the lookout for the following names that all describe refined sugar:
Sucrose
High fructose corn syrup
Fructose
Lactose
Organic sugar
Maltose
Dextrose
Glucose

What's Lifestyle Got To Do With It?

It happens to everyone. That moment when you realize that it's time to do something about your weight.It may happen when you're looking in the mirror or standing on the scale.Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a hundred diets past return...along with all the frustration. Then you wonder, why bother? The weight will come back, as it always has. Then you'll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet. The answer is to change your lifestyle. You've heard this before, and it makes sense, right? So why haven't you done it?

Your Lifestyle Obstacles. Most people resist changing their lifestyle for two reasons.

1. Change is scary. Whether you realize it or not, your life is in a constant state of change. Though you cling to the familiar, it's a futile struggle. Change always wins. The most consistent thing in life is change. Since you'll never escape it, you might as well channel it. It's time to make the change in your life purposeful and positive.

2. Lifestyle misconception. How many times have you heard the term 'healthy lifestyle' only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience - and that's not true.

Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don't have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation. Making the Change. It's time to lose your 'all or nothing' mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

What You Eat. Let's face it, most of the foods you eat aren't the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV). The solution to cleaning up your daily diet is NOT to go back on a 'diet'.

In fact, I never want you to go on a 'diet' again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits. Here are some practical examples:

Choose salad over chips or fries
Don't add butter to your food
Eat fresh produce with every meal
Purchase fat free dairy products
Limit desserts to one or two per week
Cut out mindless snacking
Drink water, not soda

I don't expect you to eat a perfect diet every day of the week - that'd be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

What You Do. Exercise is a huge component to a healthy lifestyle, and quite frankly you're not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don't disregard the importance and power of a good workout.Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution - my training programs were created for busy people just like you who only have so much time to dedicate to exercise. I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer - contact me to get started on a lifestyle enhancing program today.

Here are simple ways to move more:

Watch less TV
Stretch stiff muscles every day
Play at the park with the kids
Go for a jog
Do some pushups every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor - make a majority of your choices health conscious. So the next time you're in front of the mirror you won't worry about your weight.

You'll relish it.

Contact me via email or call me at (310)772-5105 and we'll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise. Email: jason@jasonkozma.com Phone: (310) 772-5105 Web: http://www.latrainer.com/ Sauteed Soybeans

The Liquid Calorie Ban
Here's an easy way to live healthier: don't drink calories. Liquid calories are sneaky. You don't get that full feeling like with solid foods, but you're still taking in tons of calories. Avoid drinks like: regular sodas, smoothies, juices, sweet coffee drinks, hot chocolate, milk shakes, and alcoholic beverages. Drink plenty of water instead-you'll lose weight and feel great.

The Top 5 Side-Effects of Exercise

The Top 5 Side Effects of Exercise

Your doctor feels like a broken record. That's right - he's sick and tired of telling you how important exercise is to your health because YOU DON'T LISTEN. He's sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program. He's tired of tallying your controllable risk factors which include physical inactivity and obesity. So why does he continue to give you the same lecture? Because he's seen exercise change lives. He's even seen exercise save lives.

A Doctor's Perspective Dr. David Shilling MD has been a family doctor for over 30 years. In that time he's given a fair number of patients the exercise lecture...with good cause. He's seen firsthand the healing power of exercise. Exactly what kind of healing? Dr. Shilling shared the top 5 benefits that he's seen patients experience as a result of exercise...

1. Feel Great: The first thing that patients tell Dr. Shilling after starting an exercise program is how much better they feel. “People don't realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.” Your energy levels boost and you feel great.

2. Pain Be Gone: Next patients notice a reduction in aches and pains. Chronic muscle and joint pain that they've lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced. Your muscles and joints feel better than ever.

3. Goodbye Coronary Heart Disease: While patients can't feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure. Your risk of heart attack or stroke is reduced.

4. Goodbye Type 2 Diabetes: Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body's use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program. Your blood sugar levels are better controlled.

5. Goodbye Sleep Apnea: Patients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain. Dr. Shilling has seen exercise break this cycle. Your sleep becomes restful and weight loss becomes easier.

With all of these benefits it's hard to see why anyone would avoid exercise. What's your excuse?

I know you're tired...exercise gives you energy.
I know you're in pain...exercise alleviates your muscle and joint pain.
I know you'd rather stay in bed...exercise makes your sleep more restful.
I know you're pressed for time...exercise improves your efficiency and extends your life.
I know you don't know where to start...that's where I come in.

Reply to this email or call me at (310)772-5105 and we'll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise.

Email: jason@jasonkozma.com
Phone: (310) 772-5105
Web: http://www.latrainer.com/
Then the next time you see your doctor he won't give you a lecture. He'll congratulate you.

Ever wonder what a bodybuilder eats?

Lean Body Secrets: What you can learn from bodybuilders about weight loss

Ever wonder what bodybuilders eat? How they stay so lean and ripped while you slave at the gym for hours and struggle to lose the last 10 pounds? What's the secret behind beautiful bodies you see in magazines?

"There is no secret! There is no magic!" exclaims Jason Kozma, Beverly Hills personal trainer who sculpted the bodies of celebrities, athletes and fellow-bodybuilders. "It's all about hard work in the gym and discipline when it comes to food."

But what does it mean? Another fad diet? Fast weight loss diet? No carbs? Calorie restriction? Days at the gym lifting heavy weights? You would be surprised that the key to successful bodybuilders' diet is eating a lot of food. "Most people, especially women, stop eating when they want to lose weight," says Kozma. "That's a big mistake! Because the body starts storing anything they do eat and convert it into fat."

Kozma says his program doesn't offer "quick" fixes. "It requires a lifestyle change, exercise, good nutrition and patience," he says. "You'll lose nothing but pure fat and keep all your muscle!"

Kozma offers 10 tips to jump-start the new YOU.

• 1. Eat every 3 hours to speed up your metabolism. This will allow your body to maintain lower body fat and higher muscle tissue.


• 2. Don't skip breakfast and eat within 30 minutes of waking up. Incorporate oatmeal and egg whites into your breakfast meal and say ‘good-bye' to high-sugar cereals and waffles, breads, butter and bacon.


• 3. Grill, broil and steam your meat instead of frying and sautéing. Choose the leanest cuts and enjoy dozens of delicious ways to make your meals without using oils and butter.


• 4. Eat fresh and steamed veggies with every meal. They not only help with fiber and better digestion, but will also contribute to clear skin and healthy hair.


• 5. Pick foods like look great. Remember that lean protein feeds lean muscle, fat feeds fat; bread makes you puffy, tofu makes you squishy, mayonnaise looks exactly like it does in the jar underneath your skin.


• 6. Don't skip on carbs. Carbs give you bursts of energy, so choose them carefully. Opt for whole grains, traditional rice (not quick recipes), pastas and potatoes.


• 7. Say NO to alcohol. It's not good for you anyway, so why drink. Besides, wine, champagne, beers and hard liquor are loaded with sugar that converts into fat.

•8. For late night sugar cravings, get a sugar-free popsicle or Jell-O to satisfy your desire.

•9. Drink 100 oz of water daily. Drink between meals and especially during your workouts

•10. Don't eat within 3 hours of going to sleep.

Kozma stresses that everyone needs an individual plan to fat loss. He designs custom meal programs based on your body composition and monitors your success.

To contact Jason Kozma, call 310-772-5105 or email through his website at http://www.latrainer.com/

Default Author Bio:

Jason Kozma is a professional Los Angeles Personal Trainer in Southern California. Jason and his High Performance Training Team are helping residents all over Southern California lose weight and get in the best shape of their lives. Find out more by visiting http://www.jasonkozma.com/

Do you shop fat?

03/15/2009 More Jason Kozma Facts! A Handicapped parking sign does not signify that this spot is for handicapped people. It is actually in fact a warning, that the spot belongs to Jason Kozma and that you will be handicapped if you park there. Jason Kozma will attain statehood in 2009. His state flower will be the Magnolia. Fool me once, shame on you. Fool Jason Kozma once and he will mess you up. The opening scene of the movie "Saving Private Ryan" is loosely based on games of dodgeball Jason Kozma played in second grade. Jason Kozma once shot down a German fighter plane with his finger, by yelling, "Bang!" Why is Mr. America Jason Kozma's High Performance Personal Training Program more effective than other trainer or gym's fitness programs? My program is a results - oriented program. Check out my Before and After Photos section. The program focuses on how you look in combination with your health, strength and well-being. My program is designed to reshape your body. You will gain strength, be healthier, and more fit. Together we will create the body you want. Have you seen all the before and after photos? Check out all 8 pages! See the rest of the before and after photos! Page 1 Page 2 Page 3 Page 4 Page 5 Page 6 Page 7 Page 8 Go FITNESS Shopping Did you know that the grocery store is the source for most of your unwanted pounds? Well, that and the fast food restaurants, but we'll leave that for another day. If you're like most people then your shopping trips aren't exactly organized. In fact, your grocery cart is likely to be more fat than fit. The good news is that with a few small modifications to your routine you'll be able to turn your grocery shopping trip into an easy opportunity to slim down. I've broken down the process of healthy grocery store navigation with an easy-to-remember acronym - FITNESS. Come, take a walk with me through your grocery store and we'll improve your shape and the shape of your family members. F: First Veggies Your mom always told you that you had to eat your veggies before dessert-so this will be an easy one to remember. When you start shopping, first go to the produce section. The bulk of your shopping should take place here. Fresh vegetables, lettuce for salads, and fruits are the best things to eat when you want to look and feel great. Don't skimp on produce-aim to fill most of your cart here. I: Is it Wheat? When it comes to bread you only need to ask yourself one question. Is it wheat? White bread products have been processed and filled with simple carbohydrates – these will easily stick to your body as fat. Wheat breads, on the other hand, contain more fiber and are much healthier. Make it a policy to never purchase white bread, wheat bread is the right choice even for the little members of your family. Always choose hearty wheat bread products-the more whole grain, the better. T: Trim the Fat In the meat section you are faced with a major decision. Do you go with your taste buds or do you go with your health conscious side? I urge you to stick with the latter. These days lean meats are more available than ever, and the benefits to going lean are numerous. When you choose lean meats you avoid extra saturated fat (your heart will thank you for this) and you also avoid the extra calories that come packed into each fat gram. Want to be lean? Then eat lean meats. N: Never enter the Junk Food Aisle I have a simple policy that has saved me from thousands of unnecessary calories. I don't walk down the junk food aisle. You and I both know that it is nearly impossible to walk past rows of chips, candies and cookies without putting something into the cart. The bright packages stamped with mouthwatering images will give your will power a run for its money. My two cents? Avoid that row altogether and save yourself from the whole ordeal. Nothing good ever came from walking down the junk food aisle-just say no. E: Edge around the store Here's a really easy trick for healthy shopping. Edge around the store, as in shop the perimeter and avoid the inner aisles. Think about it-the healthiest products are kept around the perimeter of the store: produce, meat, dairy. The inner aisles are where you run into trouble: processed food, baked goods, and sweets. Don't get me wrong, there are healthy products kept in the inner aisles too, but a majority of the items are waist-expanders. Shop in a circle-stick to the perimeter of the store, do less shopping in the aisles. S: Skinny Cow The dairy section is filled with many healthy items; it is also filled with extremely high fat items. Your job is to pick out all those calcium-rich foods that you love in the low fat and non fat versions. I realize that many people have a prejudice against low milk or yogurt, simply because they've always eaten the full fat version. Making the switch to low fat is such a simple way to cut unnecessary fat and calories from your diet, while still getting all the benefits of dairy. Fat free dairy products are the way to go-you'll only lose unwanted pounds. S: Stick with Water Warning: mini lecture to follow. I'll make it short and sweet. Drink more water-period. Sodas, sugary juices and calorie-laden alcoholic beverages are responsible for a large number of unnecessary calories in your diet. Don't fill your cart with these sneaky calories. Keep them out of your kitchen and out of your life. Looking for a tasty beverage? Look no farther than crystal clear water. There you have it-your FITNESS shopping plan that will take your cart from fat to fit. I suggest that you write down the FITNESS steps on a note card and take it to the store with you. Are you ready to take your body from fat to fit? I've got what it takes to get you there! No guess work, no fad diets, and no super long workouts. Call or email today to learn more about my fitness and fat loss programs that will quickly change your life. Upgraded FITNESS Shopping Want to upgrade your FITNESS shopping trips? Here are 3 additional tips: Don't go to the grocery store with an empty stomach. Your cart will mysteriously fill with extra, unnecessary foods that will end up crashing your good intentions. Make a list before you go to the store. You'll be able to think rationally at home before you're surrounded by tasty, FITNESS destroying foods. Plan out your meals for the week ahead of time, then shop specifically for those items. This will cut out the junk, and save you calories and money. Albacore Lettuce Wraps Tuna is one of those healthy items that's found in the inner aisles of the grocery store-so venture down the aisle and pick out white albacore packed in water. This is an ultra-healthy meal that is high in protein and low in fat. Yield: 2 servings Here's what you need... 1 can albacore chunk tuna, packed in water 2 Tablespoons finely chopped white onion 1/2 red bell pepper, finely chopped 1/2 yellow bell pepper, finely chopped 1/2 apple, finely chopped 2 Tablespoons nonfat mayonnaise 1 Tablespoon nonfat ranch salad dressing 1 teaspoon dried dill 4 large lettuce leaves, washed Pepper to taste Combine the tuna, onion, bell pepper, and apple in a medium bowl. In a small bowl mix the mayonnaise, ranch dressing and dill. Add the mayonnaise mixture to the tuna and mix until well combined. Arrange the lettuce leaves on two plates, and fill with tuna. Garnish with a dash of pepper. Nutritional Analysis: One serving equals: 124 calories, 1.5g fat, 13g carbohydrate, 2.7g fiber, and 14g protein. Spread the word. Forward this newsletter to your friends, family and coworkers by using the 'refer a friend' link below. Forward This Newsletter - Refer a Friend Refer a Friend - Click Here Jason Kozma High Performance Personal Training (310) 772-5105 My Site High Performance Clients Supplement Store Coupon When checking out of the Supplement Store, use this coupon code to save 10% Off! comeback10peroff We are now partnered with Egg Whites International: click here to order pure pasturized egg whites delivered to your door - essential for you protein needs! Essential links Supplement store High Performance Personal Training Los Angeles Acupuncture and Wellness Egg Whites International Email: jason@latrainer.com Phone: (310) 772-5105 Web: http://www.latrainer.com/