Self-Obsession

The reality of the matter is that dieting is not an on/off switch.  It's a long-term lifestyle change.  You're mostly likely to succeed on a nutrition plan when you can stay focused.  This requires a healthy obsession.  The good news is that there are plenty of healthy options to keep you in line.

Keep things in perspective.  Make health, not appearance, your weight management priority.  In reality, looking good is just icing on the cake (no pun intended). It is important to concentrate on taking care of your body.  How does your health and well being affect your family?  One of the first things I ask my clients to do is to make realistic goals.

The second assignment asked of clients is to Count calories, then cut them.  Determine what your total calorie intake is, then cut them.  Experts recommend that you lose no more than a pound or two a week.  If you want to lose 1 pound, substact 500 calories a day.  For example, if you take in 2000 calories/day, decrease to 1500 calories/day.  A reduction of between 500-1000 calories/day could result in weight loss of about 1-2 pounds per week.  Ladies keep your calories above 1200/day.  Below this, you are placing yourself at risk for nutrient deficiencies.  It's difficult to get the recommended amount of vitamins and minerals at a low calorie level. With this being said, slow weight loss is important to success in keeping the weight off.

Ladies, here is where Female and Fit comes in...Get and Enlist in Support.  A support system is a critical to long-term weight loss.  It is helpful to share your highs and lows with ladies that can relate and that can be a source of new ideas and strategies to let you know that you are not alone in this process.

The Countdown Has Begun!

Ladies the Countdown Has Begun!

Just 2 Weeks until the FEMALE & FIT Launching Party!

February 12th, 6-8pm

Pro Performance

314 East 1st Avenue

Rome, Georgia 30161

We will be launching our LADIES group, FEMALE & FIT with Fun, Food, Door Prizes and so much more.

GRAND PRIZE:  1 MONTH FREE PERSONAL TRAINING (value $195.00)

Grand Prize Rule:  The lady who brings the most guests wins the Grand Prize.  We've heard rumors that women were planning on bringing atleast 5 guests! 

WHOOT! WHOOT!

Female & Fit Fruits

Hello Female and Fit

I desperately need help. I am 40 years old, have had 3 children, 5'3" and the worse part is I weigh 167 lbs. I have tried everything. I have cut meat out of my diet. I have cut soda out of my diet also. For some reason, I can't seem to lose the weight. It is so bad that it is putting a strain on my relationship. Today my fiance' took a picture of me walking on the beach with jeans on, when we got back home we were looking at the pictures and the videos. That is one picture you will not see on Facebook. It is so bad that sometimes I find my self depressed and I am afraid that he is going to cheat on me. Since I am overweight, I have problems with my back, legs and feet. I wake up in the morning hardly able to walk on my feet. I am totally lost and don't know what to do. If you have any advice, please share it with me.

 Response:
You are precious and don't forget that!
1-Journal your food intake today, be honest with yourself. Make four columns, food eaten, fats, carbs, protein and calories and total them up. Email me the results.
2-Write your goals down. Be realistic.
3-Follow the Nutrition Tips outlined on www.femaleandfit.blogspot.com
4-To lose weight, you will also need to exercise atleast 30 minutes 5x weekly. I will help you with an exercise routine.
5-Please do 1-3 today. I will email you later.
Love ya,
Female and Fit
Real Women, Real Results!

Did You Know That All DIEts Work For A Short Amount Of Time?

Did you know that all DIEts work for a short amount of time?

However, NUTRITION, works a lifetime. Be aware of any type of diet that does not promote proper nutrition, eating a variety of foods, eating several times a day and exercising. Female and Fit and Pro Fit Nutrition believe in Nutrient Timing which means timing nutrients at specific times throughout the day to speed up metabolism, burn fat and build muscle.  We believe you can receive most of your nutrients by eating a variety of foods and eating five to six times a day with smaller portions to level out insulin which prohibits the "I'm starving" craving.  We sugget that our clients take their daily calories divide by five or six meals.  However, the timing of the nutrients is as important as what you eat. For example, what you eat before a workout, after a workout, a day with no exercising are totally different meals.  For more information go to http://www.pro-performance.net/

Divide and Conquer

Did you know that american restaurants give their customers portion sizes that are on the average twice as large as any other country?  "What a bargain!" you might think.  Obesity is the new epidemic disease in our country that causes muliple health related problems from heart issues to diabetes to hypertension and beyond.  With that being said, think about the course of an obese person's life, the money spent on medications, doctor visits, gas money and so on. What I am saying is that being healthy is more cost effective than not being healthy. 

One simple solution to this problem is awareness of portion sizes.  If on the average, the restaurant portion is twice the size it should be, ask your waiter/waitress to give you a doggy bag and divide your portion in half for later consumption.  After all, the food tastes great.  Why not enjoy it twice, once now and once for the next meal!
For great, healthy and delicious recipes, click on http://www.pro-performance.net/ for the new ProFit Nutrition Cookbook

WOW! Story

Every so often, someone special comes into your life and blesses you with their circumstances. Here is an amazing WOW! Story:
Miranda Styles-teacher, cheerleader coach, wife and new mom!
I've known Miranda and her husband, Wesley, for several years now. Wesley was my son's (Josh) highschool wrestling coach and Miranda, my daughter's (Sharon) cheerleader coach. Our families have become true friends. They have been trying for years to become pregnant with several heartaches. 5 months ago they were blessed with little precious Ava. With all the complications of her pregnancy, Miranda was placed on bed rest most of her pregnancy and Wesley stepped in to help out. Even with all the potential excuses they both have, they have made a committment to eachother to place value on their health and fitness. Miranda comes to train with Female and Fitness without skipping a beat while Wesley watches little Ava! A true example of a lady/mom/wife/career person who has overcome every excuse. Female and Fit wants to congratulate Miranda & Wesley for their dedication to themselves, eachother and the little package of joy.

Avoid Team Work

Next time you're asked, "Would you like butter and sourcream with your baked potato?"  avoid the temptation and kindly say, "No thank you." Did you know that teaming up carbohydrates with fats is a no-no?  Here's why:  Potatos are a source of carbohydrates.  Butter and sourcream are sources of fats.  Carbohydrates (carbs) increase insulin productivity.  Insulin is an anabolic storage hormone (builds muscle).  If you pair insulin with fat, then you will also store fat!  Eek!  Who wants to store fat?  Not me.  Next time you order a baked potato, add  a source of protein such as beans and/or a source of fiber like tomotoes or broccoli and mushrooms.  Yummy!

Homemade Spicy Chicken Quesadillas

Mexican Food Can Be Hot, Spicy & Healthy

Homemade Spicy Chicken Quesadillas

Servings:  6

Ingredients:
6 Tortillas (corn preferably)
3-6oz. skinless, boneless, chicken strips cut into thin strips
2 teaspoons of favorite Mexican spice
3 roma tomatoes, cored and sliced
1 red onion, peeled and sliced
1/2 avocado, peeled and sliced thin
1/4 bunch of cilantro, leaves only
6 oz nonfact jalapeno jack cheese

Cooking Instructions:
Preheat oven to 425 degrees.Roll chicken in favorite Mexican spice. In a hot, nonstick pan, sear chicken strips until fully cooked. Spread out six tortillas.  Top with cheese, seared chicken strips, tomato slices, sliced red onions, avocado slices and cilantro leaves. Roll tortillas. Top with remaining cheese.  Bake on a sheet pan in the oven until slightly golden brown (about three minutes).  Turn over and bake for additional three to four minutes until the top is golden brown.  Remove from oven, serve and enjoy. Serve these delicious enchiladas with your favorite beans.  Be Female and Fit!

For more delicious healthy recipes, click on www.pro-performance.net to order your Pro Fit Nutrition Cookbook created just for you by female and fit, Carrie Vitt, of www.deliciouslyorganic.blogspot.com.

Cost vs. Value?

Average  Cost of Losing Weight Per Month =
$1,000-2,500


Value=
A New FIT Body = Priceless


WOW!  Looking at the pie chart, I realize what a
great deal Female and Fit offers our deserving clients.  Female and Fit is under the umbrella of
Pro Performance in Rome, Georgia. 

ProFit Nutrition=$75
Group Training=$175
XVest Walking=Free
Gym Membership=$0

We love seeing that our clients are getting a true value that is results oriented!  Please view Pro Performance website for more values you can take advantage of.

Success Statistics

I teach Highschool Biology and Physical Science.  I give my students a formula to figure out the percentage correct they've earned on their respective assessment(s).  It's always number correct/total number.  They often ask me, "Why do I have to know how to figure out percentages?" or "When am I going to use this formula in the future?"  I admit, sometimes, I have to dig deep inside instead of answering the usual, "Umm...because I said so!" No wait, that's what I tell my own children.  We uses percentages in everyday life as adults especially in the fitness field.  For an example, computing our BMI (Body Mass Index) or body fat analysis (eek, that's a scarey one).  Here are a few statistics that have proven successful to lose weight and body fat!

• 90% Exercise only 1 hour a day.
• 78% Eat breakfast daily.  Not doughnuts, but a meal filled with multigrains, fiber and protein.
• 75% Weight in daily.  However, our weight fluctuates depending on monthly events.  Therefore, I suggest using the "How Do My Clothes Fit Today?" method.
• 62% Watch less than 10 hours a week of television.  Who has time?  We are busy moms who are in charge of EVERYTHING!!!

*Collins, Harper, National Weight Control Registry, Your Inner Skinny.

Women Just Like You!

Hey!  I wanted to introduce myself to you!  Who am I?  I am a woman, just like you!  My name is Lisa Hines.  I am a 45 year old wife, mother of three children, friend to many (hopefully, they think I'm their friend-hee hee), educator for 17 years and a personal trainer who loves giving the opportunity of hope to women who think they can not achieve fitness because of their circumstances. 

My story is not unique.  I, possibly like you, have a full time career, children, husband and a home to take care of.  I still find time for me.  I have come to the realization that in order for those around me to be happy and successful, I must take care of myself.  11 years ago, I was diagnosed with a disease causing me to have a hysterectomy at the age of 34.  I was always sick and a bit overweight.  After the operation, I began to take my health seriously.  I want to be around for quite sometime.  I started eating cleaner (still love those bakery cookies) and exercising.  There is plenty of scientific research that states that proper nutrition and exercise is the correct way to lose weight and feel great!  My stress reliever is to workout!  I used to be to binge eat.  I was only hurting myself and those around me.

I think I've heard a million excuses why not to exercise.  So far...none are valid!!!  By far the most widely used excuse (not reason) is "I don't have time."  Really?....Here's my day:  Awake 4:00 am, eat, prepare food for day; leave house at 5:00 am; personal train deserving clients from 5:30-6:30 am; primp and get me ready; 7:00 am dash off for the 30 minute drive to educate the young minds of the world to become productive citizens in their respective communities (that sounds rehearsed!); teach all day; 4:00pm back in car for 30 minute drive; then I workout; come home and be a happy wife and a mother!  You know why I can do this? because I have the energy too.  Where did I get this energy?  from eating properly (we'll talk later about what that means) and exercise.

I am living proof, that obstacles are basic, you will overcome and I'm here to help you achieve your Fitness Goals!  So...what are you waiting for?  LETS GET STARTED!!!

Hi!  I'm Dixie!  I too am married and have 3 children. I know the struggles of having to juggle a schedule, and making time for family and exercising. I have always felt that being healthy physically, as well as emotionally and mentally were very important, not just for me, but for my family and friends.

I started training with a Personal Trainer about 13 years ago, and quickly became addicted to exercise and the health benefits that came with it. After years of exercising, and a desire to help others accomplish goals that they can't achieve on their own, I decided to become a personal trainer, and pursue a certification in nutrition as well.

I enjoy a variety of exercising from weight training to yoga and can't wait to help people meet their goals and change their bodies. I am an ACE Certified Personal Trainer. I bring a fitness lifestyle, a willingness to learn, a tremendous work ethic and a passion to help people achieve their goals.

Welcome to Female & Fit!

We at Female & Fit want to welcome you to the feminine side of Pro Performance.  We appreciate you taking time out of your busy schedule to learn about Pro Performance's new addition, Female & Fit was designed exclusively for females who want to take control of their health and fitness.  This means you.  Our biggest advantage over all others is that we have the expertise, knowledge and know how on being Female & Fit.  Female & Fit is proven to work at all levels of fitness and with all ages.  We train females from preteens to mature adult women at every fitness level whether you are a beginner or a collegiate athlete.

What makes Female & Fit different?
We are not part of a gym, we partner with a Training Center that personalizes in you!  Female & Fit is not just another cookie cutter fitness craze.  We create the ultimate holistic personalized fitness environment designed around you-Joile femme (beautiful woman). 

Ask yourself if you are worth it? Can you or anyone else you know benefit from being healthy? Do you need to lose weight/fat?  Would you like new healthy yummy tasting recipes?...If you answered "YES" to any of these questions, then you qualify to be Female & Fit!