Fitness Success News - Issue 55

Thursday June 26th, 2003

10,743 Happy Subscribers and Growing!

(C)2003 http://www.achieve-fitness.com 
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Table of Contents
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1. Fitness Q + A

2. Tips for Eating Healthy When Eating Out 

3. Success Quote

4. Article: Fitness Focus

5. Healthy + Tasty Recipes
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Fitness Q + A
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Since starting the Fitness Q + A I have been flooded with 
hundreds of emails - so if you sent me a question and I 
have answered it yet, please hang in there. I will try to
get to all the questions over the next few issues.

Here's a question I received just the other day:

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Q. After eating, how long should one wait before exercising? 
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A. It really depends on a few factors...

1. what time of day it is

Many people like to exercise first thing in the morning
which is fine but don't try to do a hard workout on an
empty stomach - it's like going on a road trip with no
gas in your car!

2. what type of food or drink you consume

Certain foods are digested faster than others and in
general you want to have something that is going to 
give you long lasting, stable energy to last thru your
workout. I recommend a combination of complex carbs,
proteins, and fats - you can adjust the amounts based
on the time of day and how hard of a workout you are
going to perform.

So, most of the time you would want to eat at least 15
minutes or up to an hour and a half before. If you are
working out in the morning, choose foods that are light
and easy to digest (ex. cereal, oatmeal, protein bar or
shake, etc).

I recommend you read as many of my articles as you can here: 
http://www.achieve-fitness.com/free_resources.htm  and 
consider getting a copy of my Burn Fat FAST! program here: 
http://www.burn-fat-fast.com  

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That's all for todays Fitness Q + A - read on for more
great health and fitness info.

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Tips for Eating Healthy When Eating Out 
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When you're in your own kitchen, you can determine 
and control the portions of the meals you prepare. 
Many restaurant entrées, however, contain considerably 
more than one portion and you typically don't have 
control over the size of the meal that arrives on your 
dinner plate. However, here are some strategies for 
regaining some of that control.

1. Order a salad or appetizer as your first course. 
Then order another (healthy) appetizer as your main 
meal.

2. If you find an entrée on the menu irresistible, 
ask the waiter to serve you that dish in an appetizer 
size. 

3. Order an entrée, but have the kitchen set aside 
half of it in a take-home container before serving you 
the rest.

How the food is prepared and what is included with it 
is also a concern. The most important point to remember 
when eating out is that you are the paying customer and 
you can request the way the food is prepared. 

Restaurants are in the business of making food taste 
good, which often means that they will either be high 
in fat or high in sugar. But they are also in the 
business of giving their customers what they want. 

The following is a list of things to tell the waiter 
to keep the calories and sugar down to a healthy level.

- Could you please ask the chef to go light on the 
cheese (oil, butter, cream, etc.)?
- Could I have my fish poached (grilled, baked, broiled, 
etc.) please, and will you add vinegar or lemon juice 
to it?
- Could I have my baked potato with everything on the 
side, and could you add a side of vinaigrette and/or 
salsa please?
- Could I please have my sandwich without cheese and 
mayonnaise and with tomatoes and mustard instead?
- Can you steam the vegetables without butter, please?
- Could I have my toast served dry with reduced-sugar 
jam on the side, please?
- Could I please have a baked potato (soup or salad) 
instead of French fries?
- Could I substitute marinara sauce for the alfredo 
sauce, please?
- Could I please have my sweet and sour chicken 
sautéed or stir-fried rather than deep-fried, please?
- Do you have sugar-free syrup for my pancakes?

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Flatten Your Abs!
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As you may have noticed, we recently added a great new 
e-book to the site titled 'Secrets Steps to Rock Hard Abs'. 
After getting this book I was so impressed I asked the 
author if I could offer it to my clients and customers.

If you are interested in targeting the mid-section, you 
MUST check out this book! It's full of tons of training 
tips and routines with detailed photos and descriptions. 
You can check it out here: 
http://www.achieve-fitness.com/fitness_books.htm 

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Success Quote
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"Visualize this thing you want. See it, feel it, believe 
in it. Make your mental blueprint and begin." 

- Robert Collier 

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Fitness Goals are No Different Than Any Others...

They All Require Focus! 
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Attitude is everything

It is not what happens to you that counts. It is how you 
react to what happens to you, especially when you have 
unexpected problems of any kind. Here are four things you 
can do to assure that your attitude is the very best it 
can be, under all circumstances.

1. Focus on the Future First: whatever challenges you 
face, focus on the future rather than on the past. 
Instead of worrying about who did what and who is to 
blame, focus on where you want to be and what you want 
to do. Get a clear mental image of your ideal successful 
future, and then take whatever action you can to begin 
moving in that direction. Get your mind, your thoughts, 
and your mental images on the future.

2. Focus On the Solution: whenever you're faced with a 
difficulty, focus on the solution rather than on the 
problem. Think and talk about the ideal solution to the 
obstacle or setback, rather than wasting time rehashing 
and reflecting on the problem. Solutions are inherently 
positive, whereas problems are inherently negative. The 
instant that you begin thinking in terms of solutions, 
you become a positive and constructive human being.

3. Look For the Good: assume that something good is 
hidden within each difficulty or challenge. Dr. Norman 
Vincent Peale, a major proponent of positive thinking, 
once said, "Whenever God wants to give us a gift, he 
wraps it up in a problem." The bigger the gift you have 
coming, the bigger the problem you will receive. But 
the wonderful thing is that if you look for the gift, 
you will always find it.

4. Look For the Valuable Lesson: fourth, assume that 
whatever situation you are facing at the moment is 
exactly the right situation you need to ultimately be 
successful. This situation has been sent to you to help 
you learn something, to help you become better, to help 
you expand and grow.

5. Do What Successful People Do: a positive mental 
attitude is indispensable to your success. You can be 
as positive as you want to be if you will simply think 
about the future, focus on the solution and look for 
the good. If you do what other successful people do, if 
you use your mind to exert mental control over the 
situation, you will be positive and cheerful most of the 
time. And you will reap the benefits enjoyed by all 
successful people.

Action Exercises: First, become solution-oriented with 
every difficulty you face. Make a habit of looking for 
the answers to your questions, the solutions to your 
problems.

Second, seek for the valuable lesson in every adversity. 
Make a list of every idea or insight you can gain from 
every setback or difficulty.

Third, think on paper. Take some time to write out every 
detail of the problem, and then take the most logical 
next step to solve it.

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Healthy + Tasty Recipes
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Spinach Tortilla Rolls

Makes: 8 servings

Ingredients:

- 1 cup fat-free cream cheese, softened
- 2 tbsp. sliced green onions
- 4 lowfat whole-wheat flour tortillas
- 1 cup fresh spinach, chopped
- ½ cup shredded low/nonfat Monterey Jack cheese
- ¼ cup chopped green chilies
- 1 cup chopped red bell pepper

Directions:

- In a small bowl, combine cream cheese and green onions; 
mix until blended.
- Spread ¼ cup cream cheese mixture on each tortilla.
- Top each tortilla with ¼ cup chopped spinach, 2 tablespoons 
shredded cheese, 1 tablespoon green chilies, and ¼ cup 
chopped red pepper.
- Roll tortillas up from narrow end and wrap in plastic wrap; 
refrigerate 1 hour before serving.
- Remove tortilla rolls from wrap and place on serving platter. 
Cut each tortilla into 6 to 8 pieces, securing each piece 
with toothpick.
- Serve with salsa, if desired.

Nutritional Information:

Calories: 125
Fat: 2 g
Cholesterol: 0 mg
Protein: 10 g
Carbohydrates: 16 g
Fiber: 1 g
Sodium: 510 mg


You can find more great recipes in our Low-Fat Cook Book. You can 
check it out here: http://www.achieve-fitness.com/fitness_books.htm 


Thanks again for your time and I hope you have a great week!

Until next time,

Jesse Cannone