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Moving in May with your Virtual Personal TrainerMovement Mission - 5/20/08 - Desserts: Lose Weight by having it once per week!"At first even the idea of running for 3 minutes was just overwhelming Ð but once I got going, I started to feel so much better and now I really look forward to doing my interval workouts and no excuses workouts. I love how my heart, lungs and bones feel after interval training. I feel a "should do" has turned into a "want to". I've now lost 7lbs Ð so I'm feeling quite proud of myself. I've also worked out almost every day Ð the last couple days I have not because I got a fever Ð but the funny thing is I've had to check myself and resist the temptation to go interval training or do a No Excuses Workout! Who'd have thunk it? I love listening to Jonathan's show because it makes you really feel like part of a community that's all working together"- Melanie Good Morning No Excuse Ladies, This is Jonathan Roche writing - your Virtual Personal Trainer. Please keep focused on the fact that you don't have to do long workouts or beat yourself up to get in shape - you just have to make healthy choices each day, take baby steps and keep it fun! TODAY'S FITNESS MISSION: THE NO EXCUSES WORKOUT! * 6-minute in-home strength training requiring no equipment, just a POSITIVE ATTITUDE You can print out the free sample workout by going to: http://www.momentumfs.com/flylady/ WHY STRENGTH TRAINING IS SO IMPORTANT Keep in mind that the No Excuses Workout is a great way to build muscle (that burns more calories than fat), strengthen your major muscle groups (including your core and glutes), build strong bones (to help fight osteoporosis) and help you avoid injuries. And you will FEEL GREAT WHEN YOU ARE DONE. Remember, No Excuses Ð we can all find 6 minutes in our day to improve our health! * PLEASE SEE THE BOTTOM OF THIS POST FOR LOW IMPACT NO EXCUSES WORKOUT OPTION AND A BONUS WORKOUT OPTION. We can all find 6 minutes in our day to do this workout. REMEMBER, NO EXCUSES!!!!!!!!!!!!!!!!!!!!!! DESSERTS: LOSE EXTRA WEIGHT BY HAVING IT ONCE PER WEEK! I want everyone to start limiting themselves to one dessert per week - NO EXCUSES. This will be tough at first, but you will get used it after just a few days. You should pick one day during the week to be your special dessert night. That way, you will cut back on a lot of unhealthy calories and you will enjoy the dessert that much more. If you have dessert every night, it is not that exciting. But if you only have it once per week, it is a real TREAT! Here is an example of how much this can help you lose or maintain weight: If you are having dessert right now 5 nights per week, you are probably taking in about 1,250 calories in desserts per week (5 X 250). When (notice I am saying "When" and not "If") you cut back to one night of dessert per week, you will be cutting 1,000 calories from your weekly intake. TO LOSE 1 POUND, YOU HAVE TO HAVE A 3,500 CALORIE DIFFERENCE BETWEEN CALORIES BURNED AND CALORIES CONSUMED. So cutting 1,000 calories from your weekly total should lead to 1 pound of weight lost per 3.5 weeks or 15 POUNDS LOST IN 1 YEAR. PLEASE TAKE A MINUTE TO REALLY THINK ABOUT THIS: LIMITING YOUR DESSERTS COULD BY ITSELF HELP YOU LOSE AN ADDITIONAL 15 POUNDS PER YEAR. Please remember these important keys to success: - Take Baby Steps - Avoid Making Excuses - STAY POSITIVE!!!!!!!!!!!!!!!!!!!!!!!!!!!!! - Be Proud of Yourself when you are done exercising - HAVE FUN! Take care ladies, Jonathan aka "Your Biggest Fan" [Home] [Join FlyLady] [Contact Us] [About FlyLady] [Privacy Statement] [Terms & Conditions] FlyLady.net "This is FlyLady's List that has grown by leaps and bounds..." Copyright 2001 - 2008 FlyLady and Company, Inc. 
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