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Exercise 4 Weight Loss Monthly Ezine
May 07, 2012

May 2012 Tips and Recipes

Be A-May-zing

For the May ezine I challenge each of us to be A-May-zing. You have probably seen those commercials with Kelly Rippa where she is amazing just because she has the right tools. Be it the refrigerator, the washer or dryer or the fancy oven, she accomplishes great things because she has the right tool.

Okay, it's just a television ad, but the message is that with the right tools you can do more amazing things and get better results.

This is true with weight loss and exercise as well. Having the right tools can help you achieve your goals and look and feel A-May-zing.

Weight Loss Tip

Tools of the Trade

Think of weight loss like a job. Let's face it, it takes a lot of hard work to achieve the goals. Like any job you can perform it better if you have the right tools. Construction workers would not be able to build without a hammer and nails. Doctors would feel lost without their stethoscope and accountants would not be able to crunch numbers without their adding machine (albeit they probably just use computers these days).

The point is, with the right tools people can perform their jobs and do them better with better tools. So losing weight, if it were a job, would need the right tools. So what tools are right for you?

The Tracker

While each person approaches weight loss a bit differently, their tools may also vary. Some like to track each bit of information while others will just ball pack the figures in their head.

If you like to record and track your numbers, then a weight loss tracking may be the right tool for you. These can be offline tools like a spreadsheet or online tools like Weight Watchers etools.

There are lots of free programs that have online tracking tools like and just to name a couple. You can also search the web for printable charts or free downloads. You can even create a free weight loss ticker to use on many forum posts. I created one at

Of course if you want to stay right here on, there are several weight loss tools to help you. You can download a calorie and exercise tracker (which includes charts for weight loss progress), a printable weight loss journal, diabetic food tracker and of course a WW points tracker.

Weighing In

Do you weigh yourself daily, weekly or just gage your progress by the fit of your clothes? There is no right or wrong way of determining your progress, but most folks like to weigh in to see the results.

If this is you, then having the right scale is helpful in making sure you are on target. Make sure you can read the display easily while standing upright and ensure that the platform is large enough to fit both feet on their comfortably. No cheating by hanging your toes off the edge.

Bathroom scales don't have to be expensive to give you what you need. While there are some that will not only tell you your weight, but will give you your body fat, etc. as well.

The bathroom scale is just one part of the Weighing In tools. The other, and probably more important scale, is your food scale. Weight loss is about the amount of energy (food) you consume versus the amount you burn. So making sure your food portions are accurate is important to help you reach your goals.

Again these don't have to be expensive to be useful. While there are those that cost more, a simple one will do. Don't forget the measuring cups and spoons as well to get portion sizes right for foods that are easier to measure this way.

Get Supported

Another tool that is helpful during weight loss is supporters. These can be your friends, family, coworkers or fellow weight loss members.

Having the right people around to help encourage and motivate you can be the one tool that gives you the success you need. When selecting your support group, make sure they are a positive influence and motivating.

You don't want negativity but rather constructive criticism and input. So be picky about who you select as it is your program. You can be A-May-zing by surrounding yourself with other amazing people.

Check out these Weight Loss Tools on the website

Exercise Tip

Nothing makes you feel more amazing than a great workout. You give it your all, sweat pouring down and you feel like you are totally out of breath during your workout. But when it's done, you have more energy, you feel lighter (even if your not) and you are ready to tackle anything. Now imagine how you would feel if you could take that workout up a notch with different and better tools.

Lift Yourself Up

Strength training should be a part of your weekly workout routine. Toning and strengthening the muscles not only make you look better, but will help you burn more calories during the day and while at rest.

If you have been strength training using your own body weight, try adding additional resistance to get even more A-May-zing results. Try holding a small weight behind your head next time you do your abdominal workout. You will feel the difference the next day. Don't add too much weight to start, just 3 or 5 lbs. Adding this extra resistance, in addition to your body weight, will have you tightening up your stomach in no time.

Aerobics Anyone?

When you think of exercise equipment and tools things like the treadmill, elliptical and stair climbers come to mind. All of these useful aerobic tools can help you strengthen your heart, burn calories and become a more amazing you.

The unfortunate thing is that these are all fairly costly pieces of equipment. So it is unlikely that you will have one of each in your home (or perhaps some of you do). For the most part, people may have one type of aerobic machine.

While this is great, you want to try and mix it up a little. Why mix it up? Well, first off you can get bored and complacent with the same old routine. When we get bored we start to make excuses to why we don't need to work out.

Another reason is that you are working the same muscles each time with the same piece of equipment. For instance, using a treadmill emphasizes different muscles in the legs versus using a stair climber.

Try visiting the gym to get a variety of machines to use. If you don't have a gym membership, try a friend sharing agreement on the exercise equipment. My neighbor has an elliptical and I have a treadmill. So every once in awhile we will switch and workout at each other's houses to use the different types of machines.

If that is not an option for you, try mixing it up by taking your walks outside or ride a bike. You can even try roller blading or jumping on a trampoline or even swimming. Just try to keep it varied and fun so you have no excuses to be amazing.

Train to be a Star

Olympians and athletes all train to achieve amazing results in their field. They workout hard, train for weeks and months all for one game or one chance to win the gold. While most of us are not stars, there is no reason we can't set a goal for ourselves and train like the stars.

Perhaps there is a Relay for Life event in your area or a 5k walk/run for another charity. Maybe 30 mile bike ride event you could try. Perhaps it's as simple as running the track at the local school or playing a friendly (but competitive) game of basketball at the YMCA.

It doesn't have to be a marathon but try picking something to train for. Then set aside the time each week to train for your event. If there is not a specific event, then pick a specific date to achieve your goal and train for it. With the proper training and conditioning, you will amaze yourself by finishing that 5k walk/run or that 30 mile bike ride. Perhaps you may even go for a marathon and amaze everyone.

Try these interval training examples for something different.

Monthly Recipes

Amazing Layered Fruit Salad

This healthy fruit salad recipe is great for Weight Watchers members as well as fruit lovers. Made from a variety of fresh fruits and other yummy ingredients to sweeten it up, it is quick and easy and sure to be a hit at any picnic or party.

What You Need:

  • 8 ounces cream cheese (light or fat-free)
  • 1/4 cup Confectioners sugar
  • 8 ounces Whipped Topping, reduced fat
  • 1/4 cup Almonds, chopped
  • 2 cups peaches, pitted and sliced
  • 2 cups blueberries
  • 2 cups strawberries, sliced
  • 2 cups grapes, halved

How to Make It:

  1. Layer the fruit in the order listed above in a 2-1/2-qt. glass bowl or caserole dish.
  2. Beat together the cream cheese and powdered sugar until smooth in a mixing bowl.
  3. Fold in the whipped topping.
  4. Spoon the mixture over the fruit.
  5. Refrigerate until ready to serve.
  6. When ready to serve, take out of refrigerator and sprinkle with the almonds.

Number of Servings: 10 (3/4 cup serving)

Nutrition Information Per Serving

150 calories, 5g total fat, 2.6g saturated fat, 2.5g fiber, 5.8g protein, 22.5g carbohydrates, 174.9mg sodium.

Org Pts 3; Pts Plus 2

Note: The points plus value does not include the fruit nutrition since these are "freebies" on this plan.

Make one of these tuna recipes to go with your fruit salad.


I've decided to add this section to give you quick updates on the website.


All existing restaurants are currently being updated with nutrition information and the new page format. Restaurants that begin with a number and the letters A - E and T - W are completed. The remaining restaurants will be done in the next coming weeks with all of them done by end of June.

This was a task that was much larger than I had anticipated since I was not only updating the information but changing the page format. I apologize for taking so long and thank you once again for your patience.

Mobile App

The app was introduced into the iTunes market and it has had some positive and not so positive feedback. The main negative feedback is that the app does not have the same restaurants as the website.

Without going into a lot of long and frustrating details, the short version is that the app was released prior to us being able to load up the database. This had to do with the approval process and being unable to make changes during the approval. Since it took over 6 months to get approved, we are basically way behind on getting all the new restaurants in the app.

The good news is that we are making great progress. This past release had about 18 new restaurants and the next release should have close to 30 new restaurants. Each week we will be submitting a new release with anywhere from 15 – 30 new restaurants. At this rate we hope to have them all in the app by early July.

For those of you who already bought the app, all updates are free. So watch for it in the market or on your phone to get the latest updates and restaurants.

Once all the restaurants are loaded we will be working on the android version. Additional we have some enhancements planned for the app which we will get started on soon.

We already have a list of changes based on some feedback and future enhancements we already had planned for. So if you have any suggestions, leave some feedback directly from the app or on the website.


Due to the workload of new restaurant requests and the mobile app, I have over extended my time and have not give the forum it's proper attention. I will be putting the forum “on hold” for now so that I can catch up on the workload first. My apologies to those of you who have joined the forum. I am not getting rid of it, just putting it on hold and removing the link for now.

I will re-introduce the forum sometime in the fall. Thanks for your patience and understanding.

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

From your Diet Buddy


Exercise 4 Weight Loss

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