Houston Personal Training by Ray Bessette, Your Personal Trainer, The Fit Effect

Fitness and Nutrition News

NEWSLETTER

Volume 1, Issue 1
September 2007

Inside this issue:

Find alternatives to handing out candy this Halloween.

Best Excuse Contest

Why Excuses Don't Work

Utilizing Food Labels

Gift Certificates

Ideas For November Newsletter

Boo!

Ready for the neighborhood kiddos on the 31st? Why not offer something different this year instead of sugar laden candy? A great alternative is to visit your local dollar store and buy inexpensive toys. If you shop early they will have a good selection and it won't cost any more than the tried and true candy treats.

If you still want to hand out candy (traditions are hard to break sometimes), be sure to buy candy you don't like so you won't be tempted to sneak a few bites!

Best Excuse Contest!

'Tis the season to be jolly! School has started, the holidays are approaching and you are in survival mode.

Which brings us to our first annual "Best Excuse Contest" for why you think you can't work out from October until the end of December.

Send your submissions to Ray at Ray@TheFitEffect.Net by October 15th! We will announce the winner in next month's newsletter!

Why Excuses Don't Work

Ever notice how busy the gym is on January 2nd? All the fitness faithful have slacked off for the last three months.

Taking a week off from exercise won't derail your fitness goals. Taking a three month sabbatical will be a set back.

There is an answer to every excuse...here are a few for you:

Excuse:	I don't have time.
Answer:	Wouldn't you rather spend a peaceful hour with Ray instead of raking leaves, doing kids homework, cooking?

Excuse:	It's too cold to workout.
Answer:	We'll have you sweaty and hot in no time!

Excuse:	I can wear sweats all Winter long and worry about why I'm wearing those loose sweats next Spring.
Answer:	Wearing sweats at your holiday party will make you stand out for all the wrong reasons.

Don't let the winter blues stop you from staying fit!

Your fitness routine is important to maintain 12 months a year!

The Fit Effect

The Fit Effect - September 2007 Newsletter
The Fit Effect, Copyright © 2006 -2007, http://www.thefiteffect.net

Fitness and Nutrition News

				Utilizing Nutritional Labels
				Serving Size - Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? Calories - A unit of energy-producing potential equal to this amount of heat that is contained in food and released upon oxidation by the body. Trans Fat/Sat Fat - Basically, trans fat is made when manufacturers add hydrogen to vegetable oil--a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats. You should consider saturated fat and trans fat together. Then choose a food with the lower combined amount. This is a better method of choosing because Americans consume four to five times as much saturated fat as trans fat. Saturated fat has been linked with high cholesterol, as well as a possible increase in cancer risk. Cholesterol - While we need some cholesterol, most of us get too much in our diet. Aim to stay below the daily value. Sodium - Again, most of us consume too much sodium. Aim to stay below recommended daily values.

	Nutrition Facts
	Serving Size: 2 Ounces (56g)
	Amount Per Serving
	Calories	200
	Calories from Fat	8
		% Daily Value **
LIMIT THESE	Total Fat	1 g	2%
	Saturated Fat	0 g	0%
	Cholesterol	0mg	0%
	Sodium	5mg	1%
	Total Carbohydrate	41g	14%
	Dietary Fiber	5 g	20%
	Sugars	0g
	Protein	7g
	Iron		20%
	**Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Carbohydrates - Total carbs includes complex and simple carbs in one serving of food. These can be sugars, starches, or fiber.

Fiber - You probably don't consume enough fiber. Fiber promotes good bowel function. Try to exceed the daily value for fiber, 25 to 30 total grams per day.

Sugar - Sugars include naturally occurring simple carbohydrates and added sugars. Sugars make up the rest of the carbohydrate value.

Protein - Most of the body is made up of protein. If the body doesn't get enough fat and carbohydrates, it can use protein for energy. Anti bodies which consist of protein are essential in helping our bodies fight and resist diseases. You use up protein in everyday living just to keep your body running smoothly.

Vitamins and Minerals - Your goal is 100% of each for the day.

Shameless Self Promotion

With the holidays approaching we want to remind everyone we offer gift certificates.

This is a great way to save some time and stress by avoiding the malls and you will be giving a gift that actually shows how much you care. If you would like more information on gift certificate packages, please send an e-mail to Ray@TheFitEffect.Net

November’s Newsletter

Would you like to see something special covered in our next newsletter? Just let us know!

For more information on how The Fit Effect can partner with you to change your life for the better, please contact us!