Volume 4, Issue 12: December 2003

How to Burn More Calories without Exercise

2003 Fitness by Phone Coach of the Year

Lose Weight While You Sleep

Shop for Holiday Gifts without the Hassle...

"I never worry about diets. The only carrots that interest me are the number you get in a diamond." - Mae West

How to Burn More Calories Without Exercise

Your exercise routine may be somewhat modified this month, and that's okay. To avoid gaining a few extra pounds during the holidays, try these 5 calorie burning tips:

1. Power shop - Don't just stroll through the mall; power through. How quickly you move makes a big difference in the calorie burn. A 60-minute fast paced shopping spree will burn more calories than a leisurely 2-hour shopping "stroll." Know where you're going and don't linger at the shop windows. Not only will you burn a ton more calories, but you will save money by not succumbing to holiday impulse buys - double bonus!

2. Housework - If you are entertaining this month, get rid of the maid and clean, clean, clean. It's another big calorie burner. Who needs a treadmill after vacuuming, scrubbing and dusting? Not you!

3. Be inefficient - I know it seems counter to everything you've learned, but being inefficient in your movements will increase the calories you burn. Take the long way to where you are walking. When putting away items at home, take them one at a time rather than in bundles. Take one bag of groceries from the car at a time. When folding laundry, put away one clothing group at a time, returning to the laundry room for the next batch.

4. Walk your talk - If you have a cordless phone, use it. Walk while you talk and watch those calories burn.

5. Volunteer your time… and your calories - Work at a shelter or soup kitchen; organize a toy drive - whatever speaks to you. It's good for the spirit and your body.

Message from the President

I just returned from the annual conference of The Association of Fitness by Phone® Coaches and am positively ecstatic to report that I was named "2003 Fitness by Phone® Coach of the Year "!

I worked really hard all year to earn this coveted distinction and it feels GREAT to be recognized by my fellow cutting-edge coaches. I am on cloud nine!

Thank you to all who have shared in my happiness and lavished congratulations on me since I returned home with my award... it makes it that much more joyful for me. Hooray!!

If you want to know more about why Fitness by Phone® Coaching is attracting the best trainers around AND getting clients faster results, visit the my web site at www.peoplefitusa.com or call me at (714) 848-4102. Have a superb holiday season!

To your health,

Lose Weight
While You Sleep

Believe it or not, sleep has a great deal to do with how and what you eat and maintaining your weight.

Your body runs according to your biological clock. This clock is difficult if not impossible to change. So, you must create your lifestyle around this internal clock. Most of us structure our sleep around our work, family and home life.

A lack of sleep can affect your weight in two ways:

1. People who lack sleep are more likely to overeat. Your ability to be in tune to hunger is diminished and research shows that sleep-deprived people tend to eat 15% more food than those who get the sleep they need. Many go for high-sugar comfort foods, like cookies and candy, for a quick energy boost. In a sleep-deprived state, the body will store more calories as fat thinking a crisis is near. Ugh!

2. When you get enough sleep you replenish your energy stores and your hormones stay in check. When you are sleep deprived the hormone cortisol rises in your body, indicating stress. When cortisol remains high it stimulates your appetite for high sugar foods and it also causes the body to store more fat in the abdominal area. Lack of sleep can lead to weight gain!

Consider the following:

• What time do you get up? Go to bed?
• How many hours of sleep do you average?
• How many hours of sleep do you need?
• Based on the hours of sleep you need, what time is ideal for you to go to bed? To get up?

You might notice some changes need to be made. While you may not be able to reach your ideal habits right now, making small changes in sleeping habits can help, especially during the crazy schedules the holidays bring.

Shop for Holiday Gifts without the Hassle… and give them something they'll love!

Do you struggle with holiday gift giving - what to give, finding time to shop? After all, your mother doesn't need another sweater and you're short on time. Imagine shopping from the comfort of your own home and giving a unique gift they're sure to use and love.

Here are some of my favorite affordable fitness items to make exercise fun for you or your loved ones. Some of these items I stock and sell, so my holiday gift to you is free shipping and handling on all orders received by December 16th. (Standard shipping rates only).

TOP 6 FITNESS GIFTS AND GADGETS

Heart Rate Monitor

These are really watches (with a chest strap) that are comfortable and easy to use. I use Polar Heart Rate monitors - they are top of the line. I recommend the Polar S120: It provides you information for your target heart rate zone training, so that you get the most out of each workout and don't waste time exercising at the wrong intensity. S120 price is $119 - call or email my office to order.

The Training Fan

Truly a fitness training guide. The compact fan shows photos and gives directions of exercises for each body part whether using no equipment (body weight), minimal equipment (bands and dumbbells) or gym machines. See photo at bottom left. Price is $24.95 - call or email my office to order.

The Caltrac

Your "personal activity coach" calculates the activity calories you burn. It's a great weight loss tool, giving the wearer minute-by-minute results. A 20-minute coaching session to optimize calorie burning is included! See photo at bottom left. Price is $89.95 - call or email my office to order.

Stability Ball

It's a weight bench, office chair, posture trainer and really fun toy all in one! Great for helping with back pain and a wonderful way to stretch those hard-to-get muscles. Try this instead of a space-taking weight bench and you will see and feel the benefits (especially in your abdominals!). Stability balls come in different sizes and colors. Go to www.performbetter.com for details and to order.

Wristwand

This simple and inexpensive device can save you thousands of dollars on medical bills, not to mention pain, from repetitive stress injuries including carpal tunnel syndrome, tennis elbow, and golf elbow tendonitis. A great gift for computer users, golfers, tennis players, and anyone who has experienced lower arm pain. Endorsed by chiropractors, athletes, golf experts, and other health and fitness professionals. Go to www.wristwand.com for details and to order.

Cardio Reading Rack

This is the perfect gift for someone who gets bored very easily working out on cardio equipment. The reading rack can hold any book or magazine so the minutes just fly by! Works on almost any piece of equipment including treadmills, steppers, elliptical trainers, and stationary bikes. Go to www.readingrack.com for details and to order.