Get fit & save money!

-Burn up to 1000 calories in 1 hour with Atlanta's most sought after Zumba -instructor- LaWanda "The Fitness Diva" Brokenborough!

- Enjoy 4 AWESOME Zumba classes for just 25.00!

- ( 6.25 per class!)

-Location: Grant Park Recreation Center - 557 Park Ave SE  Atlanta, GA 30315

- Dates: Sat. April 2,9,16,& 23

- Time: 11:30am-12:30pm

- You MUST preregister to participate in these classes- no drop ins are allowed!

- Payments can be sent via Paypal. Send to this email address:

  contact@aerobicsdelivered.com

  OR snailmailed to:

  Aerobics Delivered - P.O. Box 5513 Atlanta Ga 31107

- Please Note: payments must be received no later than Thu, March 31st!

- For more info, email: contact@aerobicsdelivered.com

-OR call 1 877 697 6249

-RSVP on Facebook: http://www.facebook.com/event.php?eid=118935581518315











 
 
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There are many reasons why some people don't like to exercise. Here are some of the ones that I have heard lots of times:

* It's too hard

* They don't want to mess up their hair

* Too busy

* It's boring

* It's no fun

* It zaps their energy and leaves them tired

* It takes too long

* It gets in the way of other things

* They think they're too big

* They don't think they need it

* They don't know what to do

* They don't think it will work for them

* They don't like gyms

* They don't think they can

* They're embarrassed

* It hurts

* They don't like sweating

* They don't like running

* They don't like weight training


None of these reasons are valid! If you are not dead or in a coma, you can exercise!

The pain of discipline weighs ounces. The pain of regret weighs tons! Lets get moving!
 
 
If you are like most people, "cleaning up" your diet will 1st require that you empty your fridge and pantry and then take a trip to the grocery store. Please keep in mind that anything white ( bread, sugar,pasta, flour etc) is processed. Processed food is a NO NO for clean eating. Please read on for "clean" suggestions for a healthy eating lifestyle.

Protein Sources:
1. Egg whites
2. Chicken
3. Whey protein/ soy protein
4. Fish
5. Almonds(snack option too)
6. Yogurt(snack option too)
7. Turkey
8. Quinoa
9. Beans

Iron Sources:
1. Oatmeal
2. Grits
3. Seafood
4. Whole grains
5. Vitamin C sources (tomatoes, strawberries, spinach, kale)
6. Any dark green vegetables

Breakfast Options:

Ezekiel bread,Complex Carbs
grapefruit, eggs,
banana, non-fat milk, cereal (lean)
strawberries, whole grain waffle/pancake
grits,oatmeal
peaches

Lunch/Dinner Options

Veggies

Tomatoes,spinach, mixed greens, lettuce, asparagus,onions, mushrooms, or any GREEN veggie you can think of, etc.

Proteins

Shrimp, fish, chicken, lean red meat,turkey, egg whites, lite tuna, cottage cheese, almonds, roast beef, part skim string cheese.

Carbohydrates
Ezekiel bread (the best choice for bread), non-fat yogurt, light cream cheese, whole wheat crackers, wheat tortillas, pita bread, couscous couscous, etc.

Fruits

Avocado, grapefruit, apples,oranges, plums, bananas, any type of berries.

Snack Options
1. Protein Bars (mixed with complex carbs and NO SUGAR! Try Think Thin Bars)
2. Whey Protein
3. Veggies & Hummus
4. Fruit
5. Almonds/ Unsalted Nuts
6. Yogurt ( sugar free and low fat)
7. Cottage Cheese
8. Peanut Butter/ Almond butter( may be placed on fruit or crackers)
 
 
* Do not view food as your enemy. Having a healthy attitude towards it will help change your eating habits.

* Identify which foods represent your weak spots. Eliminate some of them completely and reduce your intake of others.

* Plan to feel some hunger, it's part of it. You can actually stop eating while still feeling hungry. As your body adjusts, it will become satisfied more easily.

* Get used to reading food labels. This is necessary and very educational.

* Try five small meals a day instead of three larger ones. This keeps your metabolism from slowing down and helps satisfy your desire to eat.

* Swap foods. Get the lower calorie and fat version of your favorite foods, but read the labels and compare to make sure the claims are correct.

* Mayonnaise and salad dressing are packed with calories and fat. Get the versions with reduced or no fat before you cut anything else. Same with margarine.

* Don't crash diet and don't go on very low-calorie diets. A life long change means simply reducing your calorie intake modestly.

* There's nothing wrong with prepackaged weight loss meals such as Lean Cuisine and Weight Watchers! You can combine this with your regular regimen.

* Add spices to bland meals. Low-fat parmesan cheese is a great add-on to prepackaged meals. I love Mrs. Dash.

* Drink water to keep your body hydrated. Your body NEEDS water to help eliminate fat.

* Add water to your meals for a full feeling.

* Expect a larger grocery bill as you buy healthier foods. It's worth it.

* Fast fad Diets? Nope. You need to implement a life long change in your eating habits and physical activity.

* Use a smaller plate. It will take less food to clean your plate.

* Slowly make your portions smaller and cut your food into small pieces.

* You can still eat meat, just invest in the leaner versions. Trim away visible fat before cooking.

* Get no-stick cooking spray and forget the oil and shortening.

* Dietary fiber makes you feel full and is necessary for a healthy digestive system.

* Always have some fruit on hand for a quick snack.

* Limit your salt intake. Consider a salt substitute for a lifetime change.

* Drain your meat and flush with hot water in a strainer after cooking to eliminate excessive fat.

* Let your homemade soup sit in the fridge and spoon off the fat that collects at the top.

* Steam, broil and bake before frying.

* Chew your food slowly and quit before you're completely full. Studies show it takes 20 minutes for your brain to realize your stomach is full. If, after that time period, you're still hungry, eat more. Chances are, you won't.

* Don't eat while you're watching TV or reading.

* Diet sodas? Some claim they only increase your appetite, but everybody is different. They can help in situations where you just have to have a soda. The jury's still out on many artificial sweeteners so it's probably best to take a cautious approach.

* Limit your alcohol intake.

* Take a multi-vitamin daily.

* Avoid Ramen soup. It's cheap, but packed with calories and sodium.

* Don't deprive yourself of that favorite food. Just eat it in moderation.

* Drink a glass of water with your meals but avoid "washing" down your food.

* Surf the Internet for weight-loss support groups.

* If you mess up, don't think you've ruined the entire day. This will lead to more overeating. Accept your mistake and get back on track the same day.

* Create a food diary and log in everything you eat. Your calorie intake might be much higher than you think.

* Make an effort every day to cut unhealthy foods from your diet. It doesn't have to be a lot, but you'll see results by doing this.

* There are two ways you may feel when trying to lose weight. Hunger, or guilt from overeating. If you eat in moderation, you can reduce the hunger and eliminate the guilt -- a much better feeling.
 
 
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