15 Secrets to Better Health

Many of you have already signed up for the Sunny 104.5 Winter Meltdown-Weight Loss Challenge. If you have not- it's not too late-so Register Today! Registration is FREE, and you can win some great prizes along the way! Signing up is easy, contact Amy to get a weigh in time at The Centre in Rolla anytime this week and you are on your way! You can reach her at 308-1045!

Now there are all kinds of claims out there about miracle pills/foods/workouts etc that will "HELP YOU LOSE 25 LBS in 1 MONTH!!" Our Approach with the Sunny Winter Meltdown is not a quick fix-weight loss gimmick. It is instead a sensible approach to eating better and getting you moving to slowly and safely build your stamina and fitness level- and overall your total health. If any person or product claims that you can safely lose 25 pounds in 1month then you should run in the opposite direction. Healthy weight loss is 1 to 2 pounds per week (3 at the absolute most) By taking a healthy approach to exercise that does not feel like a part-time job (remember it is all about quality -- not quantity) and making smart nutritional choices you maximize your chances of success. Nothing fancy, just a highly effective, healthy and sustainable approach to lose weight and get in the best shape of your life.Your negative voice will try to convince you that it can't be that simple but it is! Please ditch the temptation of falling for the quick fix. It only sets your wallet, head and heart up for failure.You are better than that and we can show you the safe and sustainable way by following our lead.

Remember: "There are no shortcuts to any place worth going."
-- Beverly Sills

Don't worry about what workouts to do or the healthy habits to build. Just get moving. We will help guide you through everything with the daily Trainer Tips & Healthy Recipes found at http://www.sunnywintermeltdown.com/.

You deserve to have tons of energy and to feel great so follow our lead and get ready to shock yourself with your fitness and weight loss results!
YOU CAN DO THIS-THIS IS THE YEAR OF A HEALTHIER HAPPIER YOU!!

 Here are 15 Secrets to Better Health to Get You started.
We suggest you post this on your refrigerator as these tips are your roadmap to feeling amazing!


Attitude & Focus
1) Concentrate on your health as opposed to losing weight. If you have kids, concentrate on your kids and how you losing weight will help improve the energy you bring to your relationship with them.
2) Hold yourself accountable and don't make excuses. We are all extremely busy, but you can fit movement into your schedule. You deserve to take some personal time each day to invest in yourself and your health.
3) When you exercise, be proud of yourself. Know how much it positively affects your energy and health.
4) Stay positive. Life is too short to beat yourself up over weight you have gained or workouts you have missed. Staying positive helps all areas of your life!
5) Have fun. If your workouts are not fun you are not going to keep doing them. So, if you dread going to a gym, don't go. Instead, go for a walk, play with your kids in the yard, etc. If you can turn the dreaded exercise word into a fun activity, then your chances of being successful go up dramatically.
6) Throw the rear view mirror out the window. Concentrate on today and tomorrow. You can't change the past and beating yourself up is only going to drag you in the wrong direction. Today is a New Day!
Exercise & Movement
7) Do Interval Workouts 3 days per week. Intervals help you Burn 30% More Calories per Workout and can help Leave Your Metabolism Elevated for up to 12 hours after each workout. You can access a free sample workout by going to: http://www.NoExcusesWorkouts.com/Sample-Workouts/
8) Do the 6-minute No Excuses Workout 3 days per week. You can do this quick and highly effective strength training workout right in your living room; no equipment is required. You can access the Free sample workout by going to: http://www.NoExcusesWorkouts.com/Sample-Workouts/
9) Turn random acts into fitness. Take the stairs at work, park in the furthest spot at the store or work, play with your kids instead of sitting on the sideline, walk in place while brushing your teeth, etc. Be creative and you can turn activities you already do into opportunities to improve your health.
Nutrition
10) Always eat breakfast & never skip meals. Have breakfast within 1 hour of waking up to kick-start your metabolism. Skipping meals causes your metabolism to slow down and sends the signal to your body to store your next meal as fat in order to avoid starving.
11) Drink 64 ounces of water per day plus one additional ounce per minute of workout time. You should be going to the bathroom at least once every hour to hour and a half.
12) Eat something every 2 to 3 hours. Eat healthy snacks midmorning and mid-afternoon to help keep your metabolism buzzing and to help you avoid over-eating at lunch or dinner.
13) Control your Portions. Avoid seconds and eat until you are no longer hungry versus until you are full.
14) Only have dessert once per week. This could save you 300 calories per day on the six non-dessert days (1,800 calories per week). Since you have to have burned 3,500 more calories than you consume to lose 1 pound, this new habit could lead to losing an additional pound every two weeks or 26 pounds in one year!
15) Limit yourself to one soda per day (ideally zero per day). The excess sugar is not good for your health and can cause major ups and downs as far as your energy level.

Information provided by Jonathan Roche, Founder & CEO, Breakthrough Health & Wellness Solutions, Inc.
To maximize every minute of your limited exercise time check out the No Excuses Workout System http://www.NoExcusesWorkouts.com/Products/