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Exercise 4 Weight Loss Monthly Ezine
January 17, 2010

January 2010 Tips and Recipe

It's a new year and time for a new attitude. Many people start out the new year with resolutions - with weight loss and fitness being one of the top goals. So this month's ezine is dedicated to helping you keep your resolution.

Keeping Your Resolution Tips

Tip #1 - Set a Realistic Goal

You may be feeling really ambitious and over anxious to lose the weight and your goal may reflect your new attitude. That's great! Now's the time to ask yourself if it is a realistic goal. In order to ensure you keep your resolution to lose weight don't set yourself up for failure. Make the goal a stretch goal but ensure you can reach it. Now that we are a few weeks into the new year, re-evaluate your goal and adjust it if needed.

Tip #2 - Don't Negotiate with Yourself

If you set a goal to exercise at 6:00 am 3 to 4 times a week then this is non-negotiable. Don't start giving yourself reasons to change the plan and negotiate with yourself to the point your plan changes. Stick to it and keep your tasks on schedule. Of course there will be times when changes are unavoidable, but when you have the time and you made the plan, stick to it. Don't convince yourself you can sleep for 15 more minutes and exercise for a shorter period of time.

Tip #3 - Allow for Mistakes

As with any goal you may find yourself off track once in awhile. Don't beat yourself up when you go astray and don't give up. Allow for these imperfections in your weight loss goal and forgive your self and move on.

Here are more tips to help you keep your resolution.

Exercise Tip for the New Year

New Year - New Exercises

Have you fallen into the same old same old routine with your workouts? This is not uncommon. Many people will find they had great results with a certain aerobics workout or strength training exercises. After awhile however they are not seeing the same results. It's time to mix up the routine and add some new exercises. With the new year try to add some new exercises. For your strength training, switch from resistance bands to dumbbell weights or even go to the gym and use some exercise equipment.

Try something different for the aerobics as well. Buy a new exercise DVD, climb some stairs or get a jump rope. By mixing up the exercise routine you are working your muscles in different ways allowing yourself to tone those muscles. Additionally mixing it up ensures you don't get bored and stay on track with your workouts.

You can even try combining your strength training and aerobics in one workout session with circuit training.

Monthly Recipe

This month's recipe is gearing up for Mardi Gras with a spicy Cajun side dish. These mashed potatoes are sure to add some kick to your dinner menu.

Cajun Spiced Mashed Sweet Potatoes

What You Need:

  • 2 large sweet potatoes,peeled and cut into 2" pieces
  • 1 tablespoon lime juice
  • 1/3 cup milk
  • Cajun seasoning and salt to taste

How to Make It:

  1. Place the sweet potatoes in a pot and cover with cold water.
  2. Bring the potatoes to a boil over high heat.
  3. Reduce the heat and simmer about 20 to 30 minutes, until the potatoes are done.
  4. Check for doneness by piercing with a fork; there should be no resistance.
  5. Drain well.
  6. Mash the sweet potatoes with a potato masher or fork.
  7. Stir in the lime juice.
  8. Add the milk and stir.
  9. Add Cajun seasoning and salt.

Serving Size: 1/2 Cup Number of Servings: 4

Nutrition Information Per Serving

Calories 171; Fat (g) 1; Fiber (g)5; Protein (g)3; Carbs (g)38;

WW Points 3

Try one of these healthy soups to add to your meal.

Until next month, remember to eat healthy and keep exercising. These are the 2 keys to losing weight and feeling great.

Exercise 4 Weight Loss 2 Achieve Fitness and Health

Best wishes from your diet buddy


Exercise 4 Weight Loss

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