The Key to Success in Achieving Fitness Goals

What does it take to succeed in achieving ideal body weight or optimal health and fitness?

I received an email this morning that brought me such joy and exemplifies the type of action and commitment necessary to achieve a worthy ideal. Earlier this year (late January), I began working with a gentleman to assist him with his nutrition and overall fitness. After discussing his current health and establishing some clear fitness goals, we developed a plan of action. He took the initiative to contact a friend who is a high school strength & conditioning coach and had him design a weight training routine. He also mapped out his workout schedule each week including his cardiovascular exercise. I, of course, developed a healthy, balanced meal plan (NOT a DIET) to promote maximal nutrient intake, increased energy, stable blood glucose levels, all the while allowing for him to shed some excess body fat.

In the email I received from him this morning, he let me know that he has reduced his body weight by an additional 25lbs. He is consistently working out each week doing his strength training and riding his mountain bike. He is doing very well following his meal plan, making healthier food choices and eating smaller meals more consistently throughout the day. In additional to shedding the excess body fat, he is greatly improving the health and fitness of his heart and body overall. His cardiologist is delighted at the progress, as they’ve done cardiovascular testing which has shown how much more efficient his heart and lungs are functioning.

I want to give a HUGE congratulations to Dan, for his diligence and commitment to improving his health and fitness. My greatest joy is seeing you succeed! Continued Success!!!


"You can achieve anything you want in life if you have the courage to dream it, the intelligence to make a realistic plan, and the will to see that plan through to the end." Sidney A. Friedman


To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach & Fitness Trainer
BSc Exercise Physiology
BSc Nutritional Science
ACE Certified Personal Trainer & Group Fitness Instructor
New Leaf Certified Metabolic Technician
Competitive Runner/Triathlete
Healthy Cooking Enthusiast

November Fitness Spotlight

Today I am spotlighting the success of my client, Mickey G. She began working with me at the end of August 2008, after she had been advised by her doctor that she had the preliminary stages of a health issue that could be controlled and even reversed through proper nutrition. During out initial meeting, we discussed Mickey’s goals which included being proactive about her health issue and following a custom meal plan, getting back to a consistent exercise routine, and reducing her body weight. She was not overweight by any means, but she knew where she felt her best and desired to get to and maintain that ideal weight once again. The course of action we devised focused on mainly on nutrition. We determined that after several weeks of her focusing on her nutrition, and then we would put together an at-home exercise routine.

About 3 weeks into the nutrition program, Mickey and I met for a follow up session. She was amazed at how great she felt, how much energy she was experiencing, and how much she was enjoying the more balanced meals. Not to mention, she had lost a few pounds. Her husband happened to stop by during our meeting and it came to my attention that by default he’d been following the nutrition plan as well, and was also experiencing renewed energy and weight reduction. I was delighted that he was beyond just being a supportive spouse, he was engaging right along with Mickey.

I met with Mickey a week ago to take her through the first session of her custom at-home exercise program. She reported that she has reached her goal weight – having reduced her weight by 14 lbs and her husband has reduced his weight by 27 lbs. They are both feeling great, of course looking great, and are sold on the healthy lifestyle they are living.

I am delighted about their success and want to congratulate them on making the decision to improve their health and fitness and taking the consistent action required to reach their goals.

What can you learn from Mickey? Mickey is a mother of six, five of which are still at home. Her children are very actively involved in extra-curricular activities. She home schools and works a job outside of the home. You do not have to be perfect in following the plan; you do have to be consistent. Nutrition alone is a huge component of the fitness pie. To be at your best for your family, your work, and your fellowmen you have to take great care of yourself. You have to make you a priority and take time for your health & fitness.


Congratulations Mickey & Darryl! You are Super Stars!

To Your Best Health,

Melissa Guthrie
BSc Nutritional Science
BSc Exercise Physiology
ACE Certified Personal Trainer/Group Fitness Instructor
New Leaf Certified Metabolic Technician
Triathlete/Runner

CEREAL SOLUTIONS

I often get asked what is the best breakfast cereal. There are many healthy breakfast cereals and there are countless not-so-healthy ones too. I opt for cereals that are not sweetened with sugar and that have at least 3 grams of fiber per serving, but preferably 5 or more grams of fiber. Fiber is so important to overall health, disease prevention stabilizing blood glucose levels & weight loss/maintenance. I find that many people, especially those who are attempting to lose weight will chose low calorie cereals that are low in nutrient density in an effort to keep their calorie count low. They will choose cereals like Special K or Rice Krispies, which are low in calories, but also low in fiber & protein. I also see that often people will eat the same cereal every single morning week in and week out. If this is you, then here is my recommendation: add some variety to your breakfast by adding some different cereal choices to your pantry. Chose high fiber whole grain cereals that are rich in nutrients and maybe even have a little more calories, which in the end will leave you feeling more satisfied and better nourished. There are many healthy high fiber cereals that are also rich in plant-based proteins too which is a great bonus. One thing I like to do is create my own cereal cocktail. I will mix 3 or 4 different types of cereals together to create a completely new cereal – it is fun, yummy, & keeps my breakfast interesting and my taste buds LOVE it! See what tasty cereal creation you can come up with.

Every time I go to the store I spend at least 5-10 minutes reading breakfast cereal labels to find ones that are loaded with whole grains, high in fiber, and have little to no added sugar (preferably sweetened with fruit or fruit juice concentrate, honey, or brown rice syrup.) Here are a few brands and cereals by name that I have found.

Cereal brands that tend to produce high quality, nutrient rich cereals:

Arrowhead Mills
Natures Path
Health Valley
Back To Nature
Benefit Nutrition
Kashi

Some specific cereals that are whole grains with little or no added sugar:

Weetabix
100% Shredded Wheat (also Shredded Wheat ‘n Bran)
Grape Nuts
Puffed Cereals (puffed wheat, puffed rice, puffed barley, puffed millet, puffed corn, etc)

On my last shopping trip I found these cereals that I liked:

Benefit Nutrition: Simply Fiber, Protein Plus
Back To Nature: Heart Basics
Natures Path: Flax Plus, Heritage Whole Grains, Multigrain Oatbran
Health Valley: Organic Amaranth Flakes, Organic Golden Flax
Weetabix: Weetabix Crispy Flakes


Top of The Morning To You! Make Today Your Best Day!


Your Healthy Lifestyle Mentor – Melissa Guthrie
Melissa@Yourlifestylementor.com