Simple 50 Pound Slim Down

How would you like to be 50 pounds lighter 12 months from now?

50 pounds comes out to about 3 pants sizes.

Can you image how you would look 3 sizes smaller? You'd look like a whole new, younger person.

It's actually much easier than you think.

I'm not talking about invasive, costly surgery, dangerous pills or potions, or grueling routines.

All it takes is losing one pound each week. One measly pound.

Hang with me for a minute and I will break it down mathematically. A pound is 3,500 calories—spread that over 7 days and you need a 500 calorie deficit each day to lose 1 pound in a week.

Your 500 calorie deficit can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

Follow these steps:

• First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you'll need to burn an additional 3500 calories on top of your normal weekly exercise.
  
  If you don't currently exercise, then any new activity will count towards your 3500 calorie weekly goal.
  
  
• Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.
• Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories.

Here are 7 simple ways to cut 250 calories:

1. Drink plain coffee instead of a sweetened holiday coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled holiday coffee drinks.
2. Just say NO! to the holiday treats. A single slice of fruitcake may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn't you? You know that all those holiday treats are packed with fat and calories. For each tempting treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile to yourself.
3. Jog for 30 minutes. Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. It's true.
4. Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That's probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.
5. Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have bad joints', then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.
6. Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts.
7. Come give my fitness routine a try. I have the whole calorie-burning equation down to a science, and I'd love nothing more than to help you achieve your fitness goal. My workouts have been known to burn up to 500 calories at a time, so what are you waiting for?

Losing 50 pounds in 12 months is very possible. Simply use the tips above to create your daily 500 calorie deficit and you'll be shedding the weight in no time.

And if you'd rather have me do most of the work for you, then call or email to set up your no obligation consultation.

When you work with me, there's a good chance that those 50 pounds will come falling off in less than 12 months. That wouldn't be so bad, would it?

Dedicated to your fitness success,

-Joel

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Carlos Arroyo 3-On-3 Basketball Tournament

Carlos Arroyo 3on3 Basketball Tournament starts Dec. 19th 2010 @ Summit Christian School 4900 Summit Blvd. West Palm Beach, Fl 33415. Entry fee is $25/per player, age 16 and up, 5 players total and must be registered online by Dec. 17th. It will be a double elimination. We will cap it off with the first 45 teams to register. Live music, raffles, gifts and give a ways. Grand prize winner gets tickets to Miami Heat game, trophies, and a special prize.

YES, I WANT TO REGISTER MY TEAM NOW!!

YES, I WANT TO REGISTER MY TEAM NOW!!

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What are you thankful for?

I am very thankful for my precious wife and my two wonderful daughters.


What about you? Tell me what are you thankful for. Leave a comment below!!

Joel Molina
1822 Fitness, Inc.
www.1822fitness.com
joel@1822fitness.com

This is a NO-BRAINER

Unlimited Bootcamp Pass

Only $9/class*

• Lose BF %
• Sculpt Your Body
• Lose Inches on Your Waist
  
• Get More Energy
• Flat Abs
• Tone You Thighs & Glutes
• Feel & Look Better
  

For a limited time only come as many time as you want to our bootcamp classes. This pass will give you access to 16 classes a month...WOW!! That's only $9/class* When you sign up for the unlimited bootcamp pass you will keep this rate for as long as you stay on board with us, that's right, we will honor this rate for as long as you stay with us. No need to pay more when you can get it all for as little as $9/class*

Contact us NOW for more information on this crazy deal: 561-688-6333 or info@1822fitness.com

Location:
941 S. Military Trail
Suite F-2
West Palm Beach, FL 33415


Class Schedule:
Monday - Thursday @ 6pm

Look at what people have to say:

“The 1822 Fitness model and circuit training is the most complete for transforming your body and changing the way exercising is looked at. I have always been in an overall good shape, but since I’ve been training with Joel Molina, I have developed a hunger and a desire to achieve my best physical condition possible and stay there. Joel @ 1822 is very knowledgeable, staying at the top of the business and developing routines that actually work. I can say that @ 33 I’m in the best shape of my life and that I will never stop. Thanks Joel for all your patience, you are the best Personal Trainer Ever!!! You out there…experience The Most Electrifying Workout in the Business with 1822” - Josue Molina, FL

"With my dad being a PE teacher, sports have always been a very important part of my life. I have done it all, track and field, volleyball, swimming, etc. I thought that I was in great shape! But when I started doing bootcamp with Joel, Oh boy! I wasn't even close to be in shape. Now, I'm 33 and feel a lot better physically that I have ever been before. This training has really pushed me to my limits and has changed the way I used to see exercise. Also, it has improved the way I saw nutrition overall. If you want to be in complete shape, you ned to change also your eatig habits. That is also something that Joel encourages all of us to do, and with this combination, I assure you will look and feel different and better!!! Furthermore, I want to say that he is committed to all of us to give us the best of the best, and honestly I never experienced that level of comitment before in any GYM or with any personal trainer. I trust this man with my physical health and that is something I challenge you to do! You will not regret doing the same!!! I promise!"- Lisa Rojas, FL

"Thanks coach Molina for helping me with my mental and physical game. I have never felt so comfortable on the court until I started working with Coach Molina. I have more control, more confidence, and power. I would not be where I am today if it wasn't for coach Molina. You are the best!"- Kelsey Wood, Captain/Libero, Cardinal Newman Volleyball

"After a year of working out with Joel my whole attitude towards exercising has changed, the results have been exceptional. I am a 58 years old woman who has seen great results, I'm slimmer, stronger and feel 100% better” - Veronica Gambill, FL

"I've been working out with Joel for five months. The thing I like the most is that extra stamina that I have. I have also toned up some areas that needed toning. I look forward to working out because I know Joel will make me give it my all and do my best. Thank you Joel!" - Michelle McCormick, FL



For more testimonies click here

Sign Up NOW!

*This is price is honored in a prepaid monthly commitment basis. Price $150

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Famous Quotes

Famous Quotes

Share these famous quotes with co-workers, family, and friends. One of my personal favorite is the one on the picture...

Enjoy the rest of them...

“You can’t improve what you can’t measure."
- Gary William Hood

“One generation plants the trees, the other gets the shade.”
- Chinese Proverb

"The pessimist borrows trouble; the optimist lends encouragement."
- William Arthur Ward

"You become what you think about."
- Earl Nightingale

"People with goals succeed because they know where they are going . . . It's as simple as that."
- Earl Nightingale

"You, too, can determine what you want. You can decide on your major objectives, targets, aims, and destination."
- W. Clement Stone

"The indispensable first step to getting the things you want out of life is this: decide what you want."
- Ben Stein

"Our attitudes control our lives. Attitudes are a secret power working 24 hours a day, for good or bad. It is of paramount importance that we know how to harness and control this great force."
- Tom Blandi

"We must walk consciously only part way toward our goal and then leap in the dark to our success."
- Henry David Thoreau

"The most important thing about goals is having one."
- Geoffry F. Abert

"This one step, choosing a goal and sticking to it, changes everything."
- Scott Reed

"The secret to productive goal setting is in establishing clearly defined goals, writing them down and then focusing on them several times a day with words, pictures and emotions as if we've already achieved them."
- Denis Waitley

"He who has a why to live for can bear almost any how."
- Friedrich Nietzsche

"There is one quality that one must possess to win, and that is definiteness of purpose, the knowledge of what one wants, and a burning desire to possess it."
- Napoleon Hill

"Visualize this thing you want. See it, feel it, believe in it. Make your mental blueprint and begin."
- Robert Collier

"Concentrate: put all your eggs in one basket, and watch that basket."
- Andrew Carnegie

"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish."
- John Quincy Adams

"The first step to becoming is to will it."
- Mother Teresa

"I do not think there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature."
- John D. Rockefeller

"The only thing that stands between a man and what he wants from life is often merely the will to try it and the faith to believe that it is possible."
- Richard M. DeVos

"All who have accomplished great things have had a great aim, have fixed their gaze on a goal which was high, one which sometimes seemed impossible."
- Orison Swett Marden

"Aim for success not perfection... Remember that fear always lurks behind perfectionism. Confronting your fears and allowing yourself the right to be human can, paradoxically, make you a far happier and more productive person."
- Dr. David Burns

"He who reigns within himself and rules his passions, desires, and fears is more than a king."
- John Milton

"Your own mind is a sacred enclosure into which nothing harmful can enter except by your permission."
- Ralph Waldo Emerson

"Time is our most valuable asset, yet we tend to waste it, kill it, and spend it rather than invest it."
- Jim Rohn

"Only in growth, reform and change, paradoxically enough, is true security to be found."
- Anne Morrow Lindbergh

"The real voyage of discovery consists not in making new landscapes but in having new eyes."
- Marcel Proust

"A difficult time can be more readily endured if we retain the conviction that our existence holds a purpose - a cause to pursue, a person to love, a goal to achieve."
- John Maxwell

"Let me not pray to be sheltered from dangers, but to be fearless in facing them. Let me not beg for the stilling of my pain, but for the heart to conquer it."
- Rabindranath Tagore

"In the power to change yourself is the power to change the world around you."
- Anwar Sadat

"Always bear in mind, that your own resolution to succeed is more important than any other thing."
- Abraham Lincoln

"You may have a fresh start any moment you choose, for this thing that we call “failure” is not the falling down, but the staying down."
- Mary Pickford

"Life does not require us to make good; it asks only that we give our best at each level of experience."
- Harold Ruopp

"Big goals get big results. No goals get no results or somebody else's results."
- Mark Victor Hansen

"When you believe you can - you can!"
- Maxwell Maltz

"Every day, think as you wake up, today I am fortunate to be alive, I have a precious human life, I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others; to achieve enlightenment for the benefit of all beings. I am going to have kind thoughts towards others, I am not going to get angry or think badly about others. I am going to benefit others as much as I can."
- The Dalai Lama

"Happy people plan actions, they don't plan results."
- Denis Waitley

"There are only two lasting bequests we can give our children . . . one is roots, the other wings."
- Stephen Covey

"The meeting of preparation with opportunity generates the offspring we call luck."
- Anthony Robbins

"It is only as we develop others that we permanently succeed."
- Harvey S. Firestone

"Do your work with your whole heart and you will succeed - there's so little competition."
- Elbert Hubbard

"When your desires are strong enough you will appear to possess superhuman powers to achieve."
- Napoleon Hill

"Never leave that till tomorrow which you can do today."
- Benjamin Franklin

"When you have a number of disagreeable duties to perform, always do the most disagreeable first."
- Josiah Quincy

"The successful person has the habit of doing the things failures don't like to do. They don't like doing them either necessarily. But their disliking is subordinated to the strength of their purpose."
- E.M. Gray

"Reduce your plan to writing. The moment you complete this, you will have definitely given concrete form to the intangible desire."
- Napoleon Hill

"When evil men plot, good men must plan."
- Martin Luther King, Jr.

"When written in Chinese, the word "crisis" is composed of two characters. One represents danger and the other represents opportunity."
- John F. Kennedy

"It is from numberless diverse acts of courage and belief that human history is shaped. Each time a man stands up for an ideal, or acts to improve the lot of others, or strikes out against injustice, he sends a tiny ripple of hope, and crossing each other from a million different centers of energy and daring those ripples build a current which can sweep down the mightiest walls of oppression and resistance."
- Robert F. Kennedy

"High achievement always takes place in the framework of high expectation."
- Jack and Garry Kinder

"Thus to be independent of public opinion is the first formal condition of achieving anything great."
- G. W. F. Hegel

"Success is never final and failure never fatal. It's courage that counts."
- George F. Tiltonood

"Once you have a clear picture of your priorities - that is values, goals, and high leverage activities - organize around them."
- Stephen Covey

"Nothing happens unless first a dream."
- Carl Sandburg

"Imagination is more important than knowledge."
- Albert Einstein

"It takes a lot of courage to show your dreams to someone else."
- Erma Bombeck

"A man to carry on a successful business must have imagination. He must see things as in a vision, a dream of the whole thing."
- Charles M. Schwab

"I dream my painting and then paint my dream."
- Vincent Van Gogh

"It’s always fun to do the impossible."
- Walt Disney

"Let us become the change we seek in this world."
- Mohandas Gandhi

"The best time to plant a tree was 20 years ago. The second best time is now."
- Chinese Proverb

"The discipline of writing something down is the first step toward making it happen."
- Lee Iacocca

"You can’t wait for inspiration. You have to go after it with a club."
- Jack London

"If you don’t set goals for yourself, you are doomed to work to achieve the goals of someone else."
- Brian Tracy

"Control your destiny or somebody else will."
- Jack Welch

"You miss a 100 percent of the shots you don’t take."
- Wayne Gretzky

"The most rewarding things you do in life are often the ones that look like they cannot be done."
- Arnold Palmer

"I am not bound to win, I am bound to be true. I am not bound to succeed, but I am bound to live up to the light I have."
- Abraham Lincoln

"In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our responsibility."
- Eleanor Roosevelt

"Plan for the future, because that is where you are going to spend the rest of your life."
- Mark Twain

Make it happen!,

Joel Molina

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Answer this Question

How many of the resolutions for 2010 have you accomplished so far?

I'm pretty sure that, like me, you sarted 2010 out with a bunch of "new year resolutions". Some of those resolutions are completed, some are

in the process to be completed, and some are i

n line to become a new resolution on 2011. Am I rigt

h? Around 95% of people list out health and fitness as one of the top resolutions every year, but the sad reality is that by February this resolution will be part of the next year's resolution. I could come up with a HUGE list of why we never get to

complete or even start a exercise progr

am but my top 2 reasons are because we simply:

1. procrastinate or
2. just because we become discouraged of trying and trying new things, new ways to exercise without seeing reults. No accountability, no motivation, no excitment, just same old stuff.

Hopefully you agree with me on this and if not send me your top 2.

We are almost at the end of October, meaning that the end of the year is around the corner. I want you to do a few things:

1. Give yourself an answer on why have you stopped or simply havent started exercising this year?
2. Start working on 2011 resolutions and make a new list on a piece of paper.
3. Start working on those resolutions NOW so the transition from 2010 to 2011 be smoother
4. Where is exercising on that list? Number 1?, 2?, 3?....50?

Alright, if you are struggling with procrastination (read this) and if you have not seen results after trying different avenues you have to come to our BOOTCAMPS!!

People's lives are being changed and transformed, they are not the same. Losing weight and inches. Be part of the group that stays movitated and in shape because the program works period. If you have never tried our bootcamp, I challenge YOU to come to a class on ME, absolutly FREE, no catch, no commitment, just show up!

I guarantee you that you'll love.....

PS. Couple of updates:

1. Halloween Scary Workout Thursday, 10/28/10 @ 6pm. Bring a friend if would like but the requirement is that you gotta come in costumes!!!
2. Bring a Friend Week from 11/1/10 - 11/6/10
3. The referral program special deal of 50% off next month per client referred it's over on 10/31/10, so take advantage bring some friends over. Let me help you with this by providing you with our 1-Week Pass Card so they can get to experience bootcamp for an entire week for FREE. Let me know on this!!
   

Rock on!,

Joel Molina, CPT, CSCC, CSAS

1822 Fitness

561-688-6333

joel@1822fitness.com

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The Liquid Calorie Ban

Do you want to live healthier?

Here's an easy way to live healthier: don't drink calories. Liquid calories are sneaky. You don't get that full feeling like with solid foods, but you're still taking in tons of calories. Avoid drinks like: regular sodas, smoothies, juices, sweet coffee drinks, hot chocolate, milk shakes, and alcoholic beverages. Drink plenty of water instead-you'll lose weight and feel great.




Joel Molina
1822fitness.com
561-688-633

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1822 Fitness Commercial Sneak Peek

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Overcoming Procrastination

Today I spent the morning meditating on what's stopping me from reaching my potential, and I concluded that it is procrastination.

Before I continue I want to define procrastination. According to dictionary.com procrastination is to defer action; delay: to procrastinate until an opportunity is lost; to put off till another day or time; defer; delay.

Not to decide is to decide.

What are you waiting for to finish that project you said you were doing that day?
What are you waiting for to start exercising?
What are you waiting for to tell your spouse, kids, parents, and love ones: "I love you!"?
What are you waiting for to write that book?
What are you waiting for to fix ________?
What are you waiting for to take care of yourself?
What are you waiting for?

Procrastination is the biggest stumbling block a person can have. "Oh, I'll do it later!"
Time is the most valuable commodity we have here

on earth, and we waste it right and left without thinking the repercussions it comes with it. When it comes to opportunities, if we don't act quickly somebody else will take the opportunity we missed by our procrastination.


Today, I want to encourage you to do or finish what you've said you were going to do or finish. We have a saying in Spanish that says: "No dejes para manana lo que puedas hacer hoy" (Don't leave for tomorrow what you can do today). This is very true, we have the tendency to postpone everything for later and we end up doing absolutely nothing. This very attitude will stop us from reaching our potential and having success here on earth. We have to be determined, we have to act, and we have to do it NOW!

So, get moving and start changing the course of your life TODAY...You can do it!!

You have the decision in your hands, stop being part of the group that procrastinates and join the group of action takers...

There are 3 types of people, those who:

1. make things happen
2. watch things happen
3. wonder what happened

Only one of those 3 people is successful, the rest are procrastinators...

It requires something from our part, action (work). I want to share with you 2 quotes from the legendary football coach Vince Lombardi:

"The dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price."

"I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when has worked his heart out in a good cause and lies exhausted in the field of battle-victorious"

I have nothing to add to these quotes, they are very powerful and self explanatory. Read them as many times as needed until they sink in in your heart and mind.

Now, in a more spiritual note I want to leave you with this portion of one of Joyce Meyer's daily devotionals I read the other day, enjoy it:

"Procrastination is one of the greatest barriers to putting God's word into action in our lives. It takes self-control to do something, and it also takes self-control not to do something. Self-control is a fruit of the Spirit that comes into our lives by spending time with God. Ask God to fill you with the power of self-control in order to overcome procrastination and be a doer of the Word".


Blessings,

Joel O. Molina
1822 Fitness, Inc

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7 Steps to a Perfect Packed Lunch

7 Steps to a Perfect Packed Lunch

Summer vacation is winding down, fall is approaching and the kids are going back to school.

It's time to examine the art of packing the perfect lunch.

While it is easy to rely on the school cafeteria for the kids and fast food meals for you, this method will quickly result in unwanted pounds.

The only way to ensure that you and your kids are eating a nutritionally balanced, health promoting lunch is to pack it yourself.

According to Ann Cooper and Lisa M. Holmes in their book, Lunch Lessons, "When it comes to nutrition, children are not just miniature adults. Because they're growing, they have different dietary needs." (Their daily serving recommendations are in boxes below.)

Use the following 7 steps as your guide for packing healthy lunches that cover the spectrum of nutrients that your growing kids needs.

Don't have kids? Keep reading. You'll need these steps when packing your own nutrient-dense, fitness lunches.

Step 1: Hydration

Every function of the human body requires water, so it's a no-brainer that water should be included in your packed lunch. Eight glasses a day is a minimum.

It's easy to fall into the trap of giving kids juice or soda pop, and once your kids are accustomed to drinking these sugary treats expect a battle when you switch to water. This is one fight that is worth winning.

Remind yourself that the sugary drinks are filled with empty calories, which quickly lead to weight gain. Sugar also robs the body of vital nutrients and minerals.

Step 2: Protein

• 2 – 3 servings daily
• 1 serving equals: 2 – 3oz meat, 1/2 cup cooked beans, 1/3 cup nuts or one egg

Protein is an essential part of lunch, both for you and your kids. Kids need protein to support their growing body, and you need plenty of protein in order to grow and maintain lean muscle tissue.

Here's a list of healthy protein sources: fish, beans, tofu, nuts, eggs, chicken, turkey, lean pork and lamb.

Limit the amount of high-saturated-fat protein that your kids eat to no more than 3 servings per week. These include cheese, hot dogs, salami, bacon and sausage.

Step 3: Whole Grains

• Kids 6-9 yrs: 4 – 7 servings daily
• Kids 10-14 yrs: 5 – 8 servings daily
• Teens: 6 – 9 servings daily
• 1 serving equals: 1 slice of bread, 1/2 bagel, 1/2 cup cooked rice, 1/2 cup pasta, 1 cup of whole grains

Whole grains are one of the major building blocks of a healthy meal. The key word here is "whole" meaning not refined.

White bread, bagels, pasta and rice have been stripped of the nutrients and minerals. As a result these items convert quickly into sugar, leaving your child drained after an initial quick burst of energy. Always avoid refined white grain products.

Here's a list of healthy whole grains: oatmeal, brown rice, quinoa, millet, bulgur, whole-wheat or sprouted grain bread, barley, whole grain cereal and whole wheat pasta.

Want to know the next 4 steps?

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Everyday is "TRAINING DAY"

In order to get the most out of our training sessions we have to be in "training mode" 24/7. The majority of us tend to hit the "training mode" button right before a training session or bootcamp class. The problem with that is that once we are done with the training session our minds go back to "normal mode" which make us vulnerable to life and everything in it. When we are in "training mode" 24/7 it's like being in "fighting mode", we are ready, we are aware of what we eat, drink, and do. This will make the difference in your life, and you'll go from mediocre or no results to AMAZING results! You will accomplish your goals faster because you have decided to be in "TRAINING MODE 24/7"

Let me help you get in training mode 24/7 TODAY......
Give me a call or go here: FREE SESSION to schedule your free evaluation NOW!

Dedicated tou your fitness success,

Joel Molina


PS. If you want to stay inform on what's going on at 1822 and would like to receive our bi-monthly newsletter at no cost to you, please enter your name and email in the space provided below and you'll be added to our emailing list>>>>>

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5 Beach Body Myths (and 3 Steps to Look Amazing)

There's a good chance that you'll find yourself in a bathing suit sometime this month.

If you are like most people then that realization will 1) bring a grimace to your
face and 2) will motivate you to lose some weight.

While I commend your desire to slim down before baring it all, I'm here to warn you
of the 5 myths that most people fall for. Don't waste your time on these:

Myth #1: Starve the pounds away.

Attempting to lose weight by starving yourself is not only ineffective, it's also
dangerous. It may seem that severe calorie restriction would deliver the quickest
weight loss, but your body is complex and by doing so you'll disrupt your
metabolism and slow your results.

Tip: Don't starve yourself - instead eat healthy small meals throughout the day.

Myth #2: Take diet pills to boost your effort.

It's so tempting! The commercials make compelling claims about the power of diet
pills, but don't fall for it. The 'magic pill' has yet to be discovered (it has
been discovered - exercise. It's just not in pill form…). Diet pills are
more likely to damage your health and burn your pocketbook than to slim you down.

Tip: Don't pop a pill - instead burn calories with exercise.

Myth #3: Do extra crunches to flatten your abs.

We all want our midsection to look toned as we stroll down the beach, but excessive
crunches aren't the answer for tight abs. In order to achieve a lean look you'll
have to focus on burning off the layer of fat that is covering up your abs.

Tip: Don't obsess about crunches - instead focus on fat burning.

Myth #4: Eat packaged diet foods for speedy results.

It is amazing to see the kinds of foods that are packaged as 'diet' or 'weight
loss' aids. More often than not these products are packed with refined sugar and
other artificial ingredients that your body doesn't need.

Tip: Don't eat packaged diet foods - instead stick with nutritious whole foods.

Myth #5: Avoid all carbohydrates in order to slim down.

Carbohydrates have been given a bad rap, which is unfortunate because you can (and
should) eat carbs while losing weight. The key is to stick with whole grains,
oatmeal and brown rice while avoiding processed and refined flours and sugars.

Tip: Don't swear off all carbohydrates - instead stick with wholesome carbs.

Now that you know what not to do in order to look great this summer, it's time to
go over your beach ready game plan. Here's what you need to know in 3 simple steps:


Step One: Cut out the junk.

The best way to do this is to start by purging your kitchen. Get rid of sugary,
processed and fat-filled foods. Once the junk has been cleared out don't buy any
more of it. Remember that your beach ready abs depend on what you eat - don't eat
junk!


Step Two: Focus on whole foods.

Replace the junk food in your life with plenty of the following: cooked and raw
vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean
meats and low fat dairy. Clean eating really is that simple.


Step Three: Come train with me.

This is the most obvious step. You're ready to get into great shape and I'm in a
unique position to make that happen for you. Call or reply to this email to get
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6 Vacation Tips to Keep You Fit

(I truly want to apologize for these 2 videos, I don't know what happened but both of them were recorded completely and when I went to upload them came up incomplete, I'm recording these videos straight from youtube. Leave your suggestions and comments at the bottom, need help on this)

With summer vacation quickly approaching, you're probably planning your next getaway.

Whether you go on a cruise, an African safari or a low-key trip to the beach, warm summer days are the best time to get away from it all.

But wait - did you know that the average person gains almost a pound a day while on vacation?

Between missed workouts, extra large restaurant meals and indulgent snacks, lazy vacation days will quickly add inches to your waistline.

So before you pack your bags for your next adventure, read the following 6 Vacation Tips and come home fitter, not fatter.

Vacation Tip #1: Make a Decision

Before you leave home, make the decision that you will NOT gain weight while on your trip.

This is the easiest step to take to make sure that you avoid weight gain, but it is also the most overlooked. Instead of leaving things to chance, harness the power of creative visualization that has been proven time and time again by go-getters such as Michael Jordan, Einstein, Napoleon and Andrew Carnegie.

Visualize what it would be like to return home fitter than when you left. Take a moment to let yourself feel the excitement that you'd experience.

Remember what accomplishing your goal feels like - this will keep you motivated throughout your trip and will help pull you through the inevitable tempting situations that you'll face.

Vacation Tip #2: Get Moving

It's easy to spend vacation days sprawled out by the pool, but the inactivity will quickly add up to extra pounds.

Choose to be active and you'll burn calories all day long while indulging in fewer unnecessary snacks. The following ideas will get you moving:

Go on a brisk walk each day of your trip. You'll see new sights while burning off excess calories.
Always take the stairs rather than the elevator. Talk about bonus calorie burning!
Go on a jog in the mornings before your daily activities, or jog in the evening after the day winds down.
If your hotel has a pool, swim a few laps each day. Swimming is a fun way to get in a full body workout.
If your trip takes you to a place of natural beauty then go on a hike. Even while hiking at a slow or moderate pace you'll burn plenty of calories.
Play some sports - beach volleyball, a game of hoops, Frisbee, or bike riding are all great ways to have fun while keeping fit.

Vacation Tip #3: Indulge with Portion Control

You have no choice but to eat out while on vacation. Whether you're enjoying 5 star restaurants or fast food diners, you'll be met with the same problem: huge portions.

While it is tempting to simply eat it all - you are on vacation after all - this will quickly lead to extra pounds. Use the following tips to keep your portions under control:

When you order your meal ask for a to-go box. Take half of your meal and place it into the box before you even begin to eat. This will force you to eat a healthy portion.
If you would rather not carry around a to-go box, ask that your entrée be made into a smaller portion. If it is dinnertime don't be afraid to ask for the lunch-sized portion.
Pay more, and eat less. Take quality of food over quantity.
Eat meals. Cut out snacking, stick with structured meals.
Eat slowly, and eat foods that have been prepared slowly - that means no fast food.

Vacation Tip #4: Eat Natural Sweets

One of your biggest enemies when it comes to vacation weight gain is...sugar.

The average modern person consumes 46 teaspoons of sugar every day. The average person on vacation consumes even more than that.

Even though sugary calories taste great, the sweet pleasure comes at a high price. Here's what I mean:

Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in blood sugar levels), which causes you overeat.
Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth!
Sugar weakens your bones -making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).
So instead of eating that ice cream cone or chocolate éclair, satiate your sweet tooth with a piece of juicy fruit.

Vacation Tip #5: Don't Eat Fried Foods

While fast food restaurants are definitely convenient, with their low prices and quick service, it's really not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: don't eat fried foods. While this is always a good plan to follow, it is even more important to abide by while traveling.

A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry - so you can see that consuming fried foods will drastically increase your caloric intake.

Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.

Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.

Other disasters that fried foods increase your risk for include:

Heart Disease
Diabetes
Clogged Arteries
High Blood Pressure
Obesity
Acne
If I still haven't convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are not fun...especially while on vacation. Need I say more?

Vacation Tip #6: Do this Hotel Room Workout

If your hotel doesn't have a gym, or if you'd simply prefer the privacy of your room, do this hotel room workout:

Body Weight Squats: Stand with your feet shoulder width apart. Lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you straighten your legs and return to the starting position. Complete 12-15 repetitions.
Do Jumping Jacks, High knees, or jog in place for 30 seconds.
Body Weight Lunges: Stand with your feet shoulder width apart. Exhale as you lunge forward with your right leg. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.
Do Jumping Jacks, High knees, or jog in place for 30 seconds.
Push Ups: Get into the push up position (depending on your fitness level choose to go off your knees, push off of the wall, or assume the traditional position). Inhale as you lower your chest down. Exhale as you return to the starting position. Complete 12-15 repetitions.
Do Jumping Jacks, High knees, or jog in place for 30 seconds.
V-Ups: Sit on the edge of a chair or bed and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.
Do Jumping Jacks, High knees, or jog in place for 30 seconds.
Well, now you have 6 tips that will keep away the unwanted vacation pounds. You may even end up losing a pound or two while away.

But let's be honest, you want to lose more than a pound or two. You want to lose all of those extra pounds.

You may feel that the secret to achieving weight loss is just that - a secret. A mystery. You try, and try, and try but your goals are never met. Your dream body continues to stay out of reach.

In my experience the people who are unable to lose weight aren't failing due to laziness. In fact, those frustrated with their weight often put in a lot of effort - but on the wrong things. A fad diet. The latest exercise gizmo. An ineffective routine at the gym.

It's not that you aren't willing to put in the effort - you're just doing the wrong thing.

Think about this for a moment...What if this was the summer that you took control of your body? The summer that you threw your fat clothes away...the summer that you were proud to put on a bathing suit...the summer that your doctor congratulated you on your improved health...the summer that your family and friends - and that special someone - showered you with compliments.

It's possible. Even more possible than you think.

The thing is that you need to direct your effort in an effective way.

This is where I come in.

You see, for me weight loss isn't a mystery. It's my passion. I have a proven method that will dramatically transform your body into one that you are proud to be seen in.

However, I can't promise that it will be easy. You'll work hard, you'll sweat and you'll even feel sore. And before you know it you will be telling everyone you know about the amazing results you've achieved.

So as you plan your next vacation, why don't you also give yourself the gift that you really want - a new body. A tighter body. A stronger body. A healthier body.

I am here to help you do just that. Call or email now to schedule your first body-transforming workout.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals - something that you will appreciate while on vacation and at home.

You deserve it.


Joel Molina
1822 Fitness, Inc.
www.1822fitness.com
joel@1822fitness.com