Newsletter October 2013

Summer comes once a year and it’s usually the time we start thinking about our bodies and bathing suits. Here are a few things you can do to help you tone up for the summer.

So, are you ready to bare all this summer? If you are like most of us, you want to shed a few kilos, eliminate some cellulite, and feel good in your bathing suit, this will help you get your body ready for the summer heat so you can enjoy your summer. Here are some simple tips to help you get ready for summer.


Hit the stairs. Instead of taking the elevator, you can burn calories by taking the stairs up and down whenever you have the chance. You will burn a lot of calories just by bypassing the elevator. Give it a shot.

Pack your lunch. Instead of going out to lunch, pack a lunch and you will have more control over how many calories you consume. Try to eat a well balanced lunch with plenty of fruits and vegetables.


Eat at least five meals a day. That’s right, five meals a day, but not five huge meals a day. Try to eat five small balanced meals a day. Digestion burns calories, and you are less inclined to overeat if you are not starving when it’s time to eat. Pack some snacks to eat between meals. This is my favorite way to actually lose weight because I love to eat, but if I wait until I am starving to eat, I ALWAYS overeat.

Don’t park to close to the stores entrance. Most people drive around and around to get a close parking spot when going to work or shopping. Get in the habit of parking far away and walking. The fact is, you can’t get lean by being lazy, sorry, but that is the truth.

Walk faster. You can dramatically increase how many calories you burn by simply walking faster. Don’t be afraid to pass up those slow walkers and show them how it’s done!

Drink more water. Not only is it good for you, but it will also keep you feeling full without the calories. Not only will it keep you full, but it will also help you flush toxins out of your body. I know its cliché, but carry a bottle of water (preferably a BPA free reusable bottle) with you and drink often. Beware; you will be hitting the bathroom often.



Use free weights instead of machines. Instead of using the machines, workout with free weights. Unlike machines, you must lift weights to load and unload the bars and you also have to pick up and put back the weights. This increases the calories you burn because it increases the work you have to perform. Instead of just changing the pin, you must actually move weights when working with free weights. By the way, free weights are not more dangerous than machines if you learn good technique from a qualified fitness instructor. 




Lay off the soda and juice. Soda is a can full of empty calories and offers absolutely no nutritional value. Cut back your soda intake to at least once a week if you must have soda. Same goes for the juice.

Exercise, exercise, exercise. Of course most of these tips are exercise, but you should also hit the gym about 4 times a week. Now which kind of exercise should you do? Well, you can do aerobics, but resistance training increases the amount of calories you burn for up to 24 hours after the exercise session has ceased. Not only that, but by increasing your muscle mass, you will decrease the flab and tighten up those spots you have been trying to firm up. Also, you cannot spot reduce fat, so forget all that talk about doing sit-ups to slim up the abs.

By following these simple steps, you will be able to burn tons of calories and tighten up your body for summer. Although these tips may seem self evident, many people do not realise how effective these tips are. If you follow them, you will be ready for this summer.

Thought for the month!

What you get by achieving your goals is not as important as what you become by achieving your goals.

See you at the Gym

Gordon, Kathy and Staff

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