The mind affects the body, and vice-versa!

The condition of our bodies will generally affect our motivation, our motivation will have an effect on the way we treat our bodies. If we are demotivated we are more likely to sit at home watching TV, whereas if we are motivated we are more likely to get up and go for a run or keep fit. It works the other way around too, if we are fit and healthy we are more likely to face challenges with enthusiasm and energy. However, if we are unfit or sick, we may allow challenges to overcome us.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

How to reverse Diabetes & Bad Cholesterol!

Chris Walker here! I hope you're enjoying your day!

Just wanted to share a video with this lady who was able to reverse her

Diabetes and bad blood fats using the Body by Vi products!

Click on the link below to watch it now:

http://www.youtube.com/watch?v=oX2fIjE4YMQ

Also, don't forget to come to our 90 Day Challenge Party this Saturday December 18th at 12PM! This is your chance to try the shakes and goodies in the 90 Day Challenge program, learn more about it and then sign up in person! It's a great way to start off your new year!

This will take place at my studio, Chris Walker's Fitness, 301 King Street East Unit 201, King and Eby. (Right across from the Kitchener farmers market.)

Enjoy!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

How to do the 90 Day Challenge!

Chris Walker here! Okay so I've been getting lots of questions regarding our 90 Day Challenge! So here's the deal!

All you have to do is:

1. Use the great tasting nutrition program from Body by Vi for 90 days!
2. Select a goal for yourself to lose weight or gain muscle/tone by doing a boot camp, personal training or whatever!
3. Submit your before and after photo and your story to Body by Vi/Chris Walkers Fitness for your chance to win!

We're looking for the greatest transformation in 90 days!

By participating in this 90 Day Challenge you could win a fabulous Hollywood Transformation Vacation, Cruises, cars and MORE while earning weekly bonuses!

Also, Chris Walker's Fitness is prsonally giving away a 90 Day Boot Camp Membership every 90 days for participants who make the best transformation in a 90 day period!

In addition, those attending a 4 week boot camp on the Body by Vi nutrition program have a chance to win a free 4 week boot camp!

Now is that motivating or what!

Click on the link below to start now or learn more:

http://www.chriswalkersfitness.com/90DayChallenge.html

You can do it!

Are You Powerless to Holiday Pounds?

The season of deck-your-waist-with-extra-pounds is officially here.

So what are you going to do about it?

Will you join the masses who faithfully gain 5 pounds between November and January?

Or will you do something different this year?

It is entirely possible to avoid the dreaded holiday chub by following this simple strategy:

All About Power
To begin, it's important that you approach your goal from a place of I can rather than I can't.

Most diet and weight loss plans begin by outlining everything that you can't eat. You can't enjoy the buffet at your office holiday party. You can't taste the fudge that your aunt Frances made. You can't partake in the seasonal coffee drinks. You can't, you can't, you can't.

It shouldn't be surprising when the diet only last a few days before your inner rebel breaks out and defies all the rules by mowing through an entire plate of Christmas cookies in one sitting.

When you begin from a place of can't, you forfeit all of the power.

On the other hand, when you approach your goal from a place of I can, the power swings back into your favor. Use these 3 steps to re-gain your power:

1. Focus on positive action.
   Rather than obsess over what you can't eat this holiday season, I want you to take the positive action of exercising into your own hands. Every time that you complete a workout feel the surge of empowerment that comes with the accomplishment.
   
   
2. Schedule positive action.
   The next step is to concretely schedule your workout sessions. I advise that you exercise even more during the holiday season than normal, since you will be taking in more calories. If you normally exercise 3 times each week for 30 minutes, then plan to exercise 5 times each week for 45 minutes.
   
   
3. Reward yourself for positive action.
   At the end of each week take the time to reward yourself for successfully completing each scheduled workout. Don't use food as a reward, since you'll be taking in extra calories as it is. A massage, a new outfit, a leisurely hour spent at a coffee shop, or even a well deserved nap are all great ways to reward yourself.

What You Believe
The people who won't gain any weight this holiday season already know it. How? They've decided not to gain weight, and they believe it.

Do you believe that you won't gain weight this year? Or are your past failures keeping you less than confident?

Let's create a strong belief that you won't be powerless to holiday pounds.

In his book, Awaken the Giant Within, Anthony Robbins explains 4 steps needed to create a belief:

Step One: Identify the basic belief. I won't gain weight this holiday season.

Step Two: Reinforce your belief by adding new and more powerful references. This means focusing on the reasons that you don't want to gain the weight. Get out a sheet of paper and list all of the cons to you gaining an extra 5 or 10 pounds over the holidays. Spend a lot of time on this step. Reiterate to yourself over and over why you don't want to gain the weight.

Step Three: Find a triggering event, or create one of your own. Disturb yourself. Try on your bathing suit, or better yet go out and try on bathing suits in dressing rooms with that awful lighting. Try on your skinny jeans. Try on last year's cocktail dress. Try on that outfit at the back of your closet that you still can't fit into.

Step Four: Take action. Get started on your exercise program – right now. Taking action is the most important step, and the most rewarding.

Call or email me right now, I'll help you get started on an exercise program and guide you step-by-step all the way to success. Who knows? I may even get you to your New Year's Resolution before January even starts.

Give yourself the power to overcome holiday pounds – get started now

Make it a great day!

Chris Walker

Will Protein make you skinny?

The true benefits of protein are vague. It's hard for the experts
to say much about protein because there have not been adequate
studies on protein to truly say one way or the other how to
effectively account for protein in your diet. Studies at Harvard
have not pinpointed absolute fact when it comes to protein.

Although the cloudiness of the benefits of protein, it is
recommended that you take in nine grams of protein for every
20 pounds of body weight.

Couple things you need to look out for however...
Lack of protein can cause growth failure, loss of muscle mass,
decreased immunity, weakening of the heart and respiratory
system.

Too much protein can lead to bone loss over longer periods
of time. Because digesting protein takes lots of calcium,
your body may take calcium from bones and leave them
starved.

So get lots of calcium with that new diet!

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Boot Camp 6 days a week!

Chris Walker here! I hope you're enjoying your day! Just a

quick announcement for our Slim Body Boot Camp! We're going 6 days a

week come December 6th!

We're adding 3 more classes a week to facilitate our growing members and

also the men! Yes, men will be able to join on our new Co-ed days We'll have

classes Tuesdays and Thursdays at 7PM and Saturdays at 10:30AM.

Okay, so how will this work? For boot camp members this means that you'll

have more classes to attend to and if your on a four week program you can

purchase additional classes if you want to go more than three times a week!

Tell all your friends and if you have any questions let me know!

Bye for now and make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Diet, forget that! Go on a Live-it!

Diet? Forget That, let's go on a Live-it

Personally I hate the word diet. Going on a diet usually means
starving yourself, long hours at the gym, and in general doing
what you absolutely do not want to do in order to have something
you want, a hot body!

Many people every year do this very thing. Start a diet, cut their
food intake in half, eat obscure foods like eggplant and tofu, then
after months of working out and eating "right" hit a "plateau" that they
cant seem to get past.

Well the problem with this thinking is that if you go on a "diet" someday
your going to come off that "diet"

The true definition of "Diet" isn't a 6 month starvefest, it is what you
eat on a regular basis. What you eat everyday is your diet.

Now if your everyday diet consists of fried chicken and burgers at the
fast food place with a side of soda and beer, then you need to change
your diet, not go on a diet.

When I say change your diet, what I mean is, change what you eat on a
regular basis.

YES YOU CAN eat burgers and fried chicken, but not every meal.

YES YOU CAN drink sodas and beer, but not a case of soda or a
12 pack of beer every day.

Everything in moderation.

If you want to go out and have a few beers with the guys or ladies,
by all means please do. But let's not do it every night.

Change just a few things in your everyday life and you will see huge
changes in your body, energy levels, and over all mindset.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Don't Complicate Things!

The main reason that you're not happy with your weight is because of what you eat.

It's hardly your fault.

Have you ever stopped to notice how many times you're bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question "What's for dinner?" has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you've fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First you need to block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don't stop to consider if the food they promote will expand your waist – that's your job.

It's safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

• Refined sugar / corn syrup
• Fried / fatty food
• Full fat dairy food
• Processed food with chemical additives

Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

• Scrambled egg whites, sliced tomato and whole grain toast
• Whole grain oatmeal, sliced fruit and a protein shake
• Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg

Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

• Dark baby greens topped with chopped chicken breast and diced tomatoes
• Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
• Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard

Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

• Grilled white fish, sautéed spinach and whole wheat couscous
• Baked chicken breast, steamed broccoli and brown rice
• Try the recipe for Chicken Quinoa Stir Fry below

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation.

Your exercise routine should be challenging and should be done on a regular basis.

I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me—call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Random Act of Kindness Day! (Free Personal Training!)

Chris Walker here! I hope you're enjoying your day! In

Celebration of Random Act of Kindness day I'm giving away one free month

of Personal Training with me for one lucky person!

This offer is for new clients only! The first person to reply to this offer expressing interest will receive it! Email me at chris@chriswalkersfitness.com

Please hurry for your special offer of free Personal Training!

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Pictures from Cuba!

Hope you're having a great day! I just got back from Cuba
and I'm glad to see the weather is pleasant here! I had lots of fun in Cuba
despite our slight run in with hurricane Thomas. I had 3 awesome days with
great weather and the other days were okay as far as the weather
goes! Anyhow, that's me with a picture of Juan Carlos as I'm about to ride
my horse! If you would like to see more pictures visit the link to my
Facebook below:

http://www.facebook.com/fitnessmaniac

Bye for now!


Make it a great day!

Chris Walker

P.S Someone left a handsome gold necklace at boot camp this morning so
if that's you let me know when you would like to pick it up!

P.P.S. The boot camp is now 80% sold out now so if you're planning to join
or you would like more info please visit the link below now:


http://kitchenerbootcamp.com/Home1.html



Chris Walker
Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss To download a free copy of "Weight Loss Secrets Part 2" (With over 50 weight loss secrets inside) please visit http://www.chriswalkersfitness.com/

Sesame Ginger Spaghetti and Beef Stir-Fry

Sesame Ginger Spaghetti and Beef Stir-Fry

8 oz (250 g) Catelli Healthy Harvest Whole Wheat Spaghetti or fine noodles
1 lb (500 g) Beef Stir-Fry Strips or Top Sirloin Grilling Steak, cut into strips
1 cup (250 mL) Light Sesame Ginger Sauce
1 small cooking onion, sliced
1 pkg (500g) International or Chinese-style frozen mixed vegetables (or 4 cups/1L sliced assorted fresh vegetables)
1/2 large red or green bell pepper, cut in thin strips
1/4lb (125g) oyster, shiitake or crimini mushrooms, sliced

Prepare spaghetti according to package directions.

Add 2tbsp (30mL) of sauce to beef strips. Heat a lightly oiled non-stick pan or wok over medium-high heat and stir-fry strips for 2-3 minutes. Remove beef from pan and set aside. Bring pan back to medium-high temperature. Add onion and stir-fry until softened. Add other vegetables and stir-fry for 2-3 minutes. Reduce heat and cover for 1 minute.
Add remaining sauce and coat vegetables well. Return beef to pan and stir-fry until beef and vegetables are hot. Serve immediately over pasta or rice.

Enjoy!

Chris Walker
www.chriswalkersfitness.com

Weight Loss & Procrastination! (True Story!)?

Hope all is well! Chris Walker here with a true story about Weight Loss & Procrastination. Ready? Okay, here it goes!

There will never be a good time to start! People always want to wait until things are ideal in their life or perfect before they start their weight loss training program. If this is you you're never gonna get the green signal, amber at best, the lights will not always be green. There will never be a perfect time to get started and if there's one thing you could count on are the ups and downs of life. This means take action now and perfect later!

Because, you'll never have the best shift at work; you'll never have enough money. You'll never have enough time. The fact of the matter is you'll always have something to take you away from your training! Any goal worth achieving always has obstacles! If you study human behaviour you'll come to the conclusion that people find time to do the things you really want to do! Well, maybe you're not hurting enough. Maybe you don't have a strong enough reason to start your health and fitness program.

What are you waiting for?

Are you waiting to be diagnosed with a terminal illness or are you waiting to find out that playing with your kids is now impossible! Find out why you want to lose weight or better your health and then start now! Things will never be ideal but if you take action now you will find that a strong desire can make things happen!

Chris,

P.S. I've put together a perfect plan for you to end your procrastination

and start losing weight today and the best part is this personalized Weight

Loss Plan is only $99! Click here to check out this limited time offer now!

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

How to lose 10 pounds in 30 days! (Your copy)

I have given away over 2,000 copies of my Why Can't I Lose Weight eBook (How to lose 10 pounds in 30 days).

Do you have your copy? It's a $14.99 value but you can get it for free by clicking on the link below now:

http://www.chriswalkersfitness.com/

Enjoy!

Chris Walker

**CONSUMER ALERT** FITNESS SCAMS!!?

Hi there, hope you having a great day! You know I always

got your back and today I have prepared a special report for you

titled What The Health Club & Diet Industries Don't Want You To

Know...Scams, Fads, and Fat Chance!

Click on the link below to download your free copy:

http://www.chriswalkersfitness.com/consumer_alert_report.pdf

Be sure to read it as soon as you can as it contains valuable

information on health and fitness scams so to make sure you're

not taken advantage of read my free report now!

Click on the link below to download your free copy:

http://www.chriswalkersfitness.com/consumer_alert_report.pdf

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Nutrition? Is that a country in Europe?

I once took a trip to Nutrition. It's a wonderful place with flowing
streams, dancing lilies and roses, and the night sky was filled with
fire flies. We traveled the winding roads seeing ancient castles and
ruins of old world civilizations.

The local peasants greeted us with favor and offered us various
trinkets for sale. The excursions to golf courses and boat rides
were especially fun, offering discounted rounds of golf, and all day
fishing and snorkeling.

Is this really Nutrition?

Lol, no it isn't. Nutrients are proteins, carbohydrates, fats,
vitamins, minerals, and water. Nutrition is the balance of these
nutrients. Pretty confusing huh? Naw, its not confusing once you
get the hang of it. You balance your diet by keeping the amount
of nutrients you take in balanced.

But how do you balance your diet?

Learning to eat nutritiously is not hard. The key is to:
1. Eat a variety of foods, including vegetables, fruits and
whole-grain products
2. Eat lean meats, poultry, fish, beans and low-fat dairy
products
3. Drink lots of water
4. Go easy on the salt, sugar, alcohol, saturated fat and
trans fat

Make it a great day!

Chris Walker
Kitchener's Weight Loss Expert


For more weight loss secrets click here!

Also, click here to get my Weight Loss Secrets book for free!

Cellulose The Dieters Dream!

Hope you had a great thanksgiving weekend!

I did, I ate lots of food and had lots of fun with friends.

You can check out my pictures on Facebook. Click here!

Now here is a quick weight loss secret for you below!

Your body can not absorb cellulose. This is a good thing.

When talking about negative calorie foods we want to look for
foods that are high in cellulose.

The reason, your body can not break cellulose down and so it
can not take the calories from it. Unfortunately we can't eat the
perfect food in this respect cause we cant digest it either. I'm
not sure you would want to anyway because this beautiful food
is cardboard!

=)

Lol, eww yuk, cardboard.

Well, that isn't going to work so let's see what else is out there.

Celery is a great food to use. The cellulose content in celery is
huge, it nets about 6 calories in an 8'' stock. Celery is actually
packed with carbohydrates, but because its in the form of
cellulose the carbohydrates never get absorbed into the body.

Add a cold low calorie drink to the snack and you burn even
more. Your body has to first bring the drink to body temperature
before it can digest it. This expends even more energy.

So what your eating your negative calorie foods, drink a cold
glass of water with it and make the snack way more effective.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert! Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Have a great Thanksgiving weekend!

Have a great Thanksgiving weekend from the staff at Chris Walker's Fitness!

We will be closed on Monday October 11th!

www.chriswalkersfitness.com

If you think this way, you need to change your way of thinking!

1. My diet and exercise determines my cholesterol levels.
FALSE. This is actually a half truth. Although diet and exercise
do contribute to healthy cholesterol levels, medication may also
be required to keep your cholesterol levels in check.

2. Using margarine instead of butter will lower my cholesterol.
FALSE. Both margarine and butter are high in fat content, so use
both in moderation. When choosing a margarine substitute for
butter check the nutrition label and pick one with -0- trans fats.

3. Thin people don't have to worry about high cholesterol.
FALSE. While overweight people tend to have higher cholesterol,
some skinny people think they can "eat anything they want". But
the truth is if you have a high metabolism and can burn more fat
than the usual person, your body still reacts badly to high
cholesterol levels. Make sure you have your cholesterol checked
regularly.

4. My doctor hasn't said anything, so I don't have to worry about
it.
FALSE. If your doctor hasn't brought it up, you bring it up.
A simple test can tell you where you stand.

5. The Nutrition label says it has no cholesterol, so it's heart
healthy. I'm good to go.
FALSE. Nutrition labels are great and a wonderful tool to
determine what's good to eat. But many low cholesterol foods are
high in saturated fat and or trans fat, that your body turns to
cholesterol when digesting food. Also when you're checking your
nutrition labels make sure you check the portion amount, more often
than not the serving size is very small.

6. Since I take a prescription for my cholesterol I can eat whatever
I want.
FALSE. Prescriptions are usually assigned after weight loss and
exercise don't bring down cholesterol levels to a fair number. You
still need to be responsible in what you eat and how much you eat.

7. High cholesterol is a mans problem.
TRUE. But it's also a woman's problem. Estrogen tends to help
produce HDL or good cholesterol, but as you age cholesterol
problems can still arise. Best to get tested on a regular basis.

8. You don't need to check your cholesterol till middle age.
FALSE. In todays society of couch potatoes and fast food, high
cholesterol can affect even young people. Again best to get checked,
better to know and fix it than not know and develop big problems
later

I know this will be an eye opener for some of you, it sure was for
me. When it comes to your heart it just make good sense to be in the
know.

Make it a great day!

Chris Walker
Kitchener's Weight Loss Expert


For more weight loss secrets click here!

Also, click here to get my Weight Loss Secrets book for free!

New home for indoor boot camps!

We're finally getting everything underway at the new location! Today we had our first indoor morning boot camp and it was great! Tons more space!

In case you don't know here is the address for the new location!

We will now be located at 301 King Street East Unit 201. (Right Across from the Kitchener Farmers Market)

We will be up and running this Friday October 1st all classes and training will take place then at the new location!

You can click on the link below for a map to the new location:

Click here for map!

Make it a great day!

Chris

P.S. If you're not apart of the Women' Only Fitness Boot camp you should be click here to check it out now!

Biggest mistake people make when they start working out!

What is the one thing that can make you not see any results, even
if you workout 3 times a week and take the kids to the park
every couple days?

Once you start exercising your going to notice that you will be
more hungry than you normally are. So you head home and
start making dinner. So what's for dinner? Mashed potatoes
and gravy, stuffing, chicken and a can of green beans is what's
for dinner.

WRONG!!!

Mashed potatoes are full of carbohydrates, the bread in
stuffing is also full of processed carbohydrates, and the
green beans are full of sodium.

One of the above is ok, but substitute green salad for one of
the others.

Also during the day keep apples and other fruits available for
munching. Your body digests fruits slower than donuts and
junk so you eat less and it's a lot healthier for you.

Make sure your diet stays healthy while exercising or your
wasting your time.

Make it a great day!

Chris Walker
Weight Loss Expert


For more weight loss secrets click here!

Also, click here to get my Weight Loss Secrets book for free!

Free Exercise Program for Weight Loss!

Thought you would enjoy a free workout program today!

You can view the demonstrations online and even print off

a copy to take with you on your travels! It's a great program

that anyone can do! Good for weight loss!

Click on the link below for your copy:

http://www.weightlosswithchris.com/m-mixupdrill.html

Make it a great day!

Chris Walker

Weight Loss Expert

P.S. Find out how you can get access to more workouts like this

one and other weight loss tools for only $1! Click here now!

How fat can destroy your hopes and dreams!

In your diet something your going to want to pay attention to is
your fat intake. This is a loaded proposition because there is more
than just one kind of fat. Like everything else on this windy road,
some fats are good and some fats are bad, but even the good fats
aren't good if you over do it.

There are 4 types of fat were going to examine, saturated fat,
trans fat, polyunsaturated fat, and monounsaturated fat. Were
going to take closer looks at all 4, but we will touch briefly on all 4.

Fats that are high in hydrogen content are bad fats, they also
contribute to higher cholesterol. Fats that are low hydrogen fats
can lower cholesterol and are good fats.

When you hear the term "saturated fat" were talking about fat
that is high in hydrogen. Saturated fat has as much hydrogen that
the molecule can hold. It's saturated with hydrogen. Saturated
fats also raise bad cholesterol.

Trans fats are unsaturated, but can also raise bad cholesterol and
lower good cholesterol. Trans fats result from adding hydrogen to
cooking oils. Hydrogenated or partially hydrogenated oils are full
of trans fat. Usually used for cooking in fast food restaurants.

Polyunsaturated fats are good fats, although too much of a good
thing is bad. Polyunsaturated fats are associated with flushing
cholesterol out as it leaves the system. But too much of any fat
can lead to problems.

Monounsaturated can also be beneficial if your diet is low in
saturated fats.

So, keep your eyes out for these bandits. When you can, substitute
polyunsaturated fat for saturated fat and you will lower your bad
cholesterol. Another nice side affect is the weight loss from storing
less fat.


Make it a great day!

Chris Walker
Weight Loss Expert!

For more weight loss secrets click here!

Also, click here to get my Weight Loss Secrets book for free!

More muscle & Weight Loss!

Did you know that the more muscle makes
makes you lose weight!

Here is the good news: 1 pound of muscle burns 50
calories at rest. So what does this mean to you? What
it means is that muscle will naturally burn fat.

But building muscle is hard isn't it?

No not really, you just have to try a little. Here is how.

Train just 2 times per week.
Take a couple times a week to work your muscle groups. It's
easy to sleep that extra 15 minutes, but can you honestly not get
out of bed or off the couch for 15 minutes to work your muscles?

Challenge your muscles.
Easy to moderate reps are great for maintaining muscle, but the
more muscle you have the more calories your burning per day
without even thinking about it. Challenge your muscles by
using a higher weight than you usually would, make it so your
last rep makes you work for it, but is still doable.

Use compound movements.
These movements challenge several muscle groups at the same
time. Push-ups, squats, lunges are all good examples of
compound movements.

Change your program.

Your body will get used to the same routine if you do the same
thing each week. Challenge your body by changing your
workout routine each week.

You can do this, just a little ambition goes a long way. Get up and
go do it!!


Make it a great day!

Chris Walker

For more weight loss secrets click here!

Too much sodium & Weight Loss!

Too much sodium could mean a heart attack!

Your body uses the kidneys to regulate sodium. When you don't
have enough sodium your kidneys go into conservative mode.
When your body has too much sodium the kidneys expel the extra
sodium through urine.

Sodium in your body helps maintain the right amount of fluid in your
body, helps transmit nerve impulses, and influences the contraction
and relaxation of your muscles.

Because sodium attracts and holds water your blood volume
increases if your kidneys can't expel enough sodium. Then your
heart has to work harder to pump the increased amount of blood
in your system. This can lead to congestive heart failure, cirrhosis,
and chronic kidney disease.

So how much do you need? Most experts agree that between
1500 and 2400 MG a day for healthy adults. To put that in perspective,
1 tablespoon of table salt has about 2300 MG of sodium.

Canned vegetables, lunch meats, and soups tend to be high in sodium,
so watch those extra carefully when balancing your diet.

Keep your sodium intake low, your heart will thank you for it later.

Make it a great day!

Chris Walker

For more Weight Loss Secrets click here!

How 15 minutes can change your life!

The more active you are the better you will look in the long run.

Here are a few ideas for being more active than you are right now.

1. get up 15 minutes early and walk to the end of the street
and back a time or 2.
2. park further from the office and power walk in to the office.
3. instead of using the elevator, walk up a flight of stairs or 2.
4. get up once an hour and walk around the office for a few
minutes, say hi to your coworkers.
5. when you go to the restroom, go to the one on a different
floor, use the stairs not the elevator.
6. on your break, take a brisk walk around the office or to
another floor.
7. on your lunch hour take a walk before you eat.
8. when you hit the 3:00 slump, instead of eating that last
donut, take a quick walk to a friends office.
9. when you get home from work, immediately change clothes
and do something before hitting the cough for the night,
10. instead of sending an email, go talk to that person
face-to-face (bet you didn't think of this one, huh)

You don't need to join a gym to be more active, you just need to be
more active. Low impact routines can help a lot in the long run.

You can be the person you want to be, hang in there.

Make it a great day!

Chris Walker

For more weight loss secrets click here!

Protein in the Animal Kingdom

If you have seen some of the latest fad diets out there, you have
been told eat lots of protein. Beef, Chicken, and Fish are the way
to a healthier skinnier you.

Well, that's only half the story. The truth is Animal fats are
great sources of protein, but can also be high in fat. If beef is
your favorite stick with leaner cuts of meat.

Otherwise you may defeat the purpose of the diet, to lose weight.
Losing weight while taking in high amounts of fat, even with high
amounts of protein, will leave you chasing your tail all day and
night.

Chicken is a better way to get protein because the fat content is
generally much lower than beef.

Don't pass up the seafood section. Fresh fish is a great source
of protein and is low in fat, so make your first stop at the seafood
section when planning your meals for the week.

Make it a great day!

Chris Walker

For more weight loss secrets click here!

Carbs that make you look great!

First of all, there are 2 types of carbohydrates. Good ones and
bad ones.

The good carbohydrates (complex) are found in natural foods.
I know natural foods sound yucky, but in realty what were talking
about is fruits like apples, oranges, and bananas.

Good carbohydrates take longer to digest and make you feel
"full" longer. This is a good thing cause you done have to eat
as much to feel satisfied.

Bad carbohydrates (simple), on the other hand are refined
carbohydrates and generally have no nutritional value.
They do provide energy, but they are digested faster, and
so you feel hungry more often.

Ever eat a donut and your back for another donut in 30
minutes? That's Because your body burns through donuts
fast and leave you hungry much sooner.

Try an apple next time. You can go much longer between
snacks.

Make it a great day!
Chris Walker

For more weight loss secrets click here!

Skip the Soft Drink!

Soft drinks are great because they are
packed with caffeine and keep you going
through the day, but they are also packed
with sugar. 10-12 spoonfuls of sugar to
be exact.

Can you imagine yourself getting the sugar
jar and dipping your spoon in and taking a
heaping spoonful of sugar? What about 10
spoon fulls? YUK

Many will start losing weight in the first
week if you just skip the Coke or Pepsi at
work.

Soft drinks are a great source of water but
guess what else is a great source of water...

You guessed it, WATER!!

Replace those soft drinks with water and
keep the Pepsi and Coke for lunch or dinner.

Start today, keep the $2.00 in your pocket
instead of the soda machine and drink water
instead. Your teeth will thank you and your
gut will start flattening out.


Make it a great day!


Chris Walker

Want more weight loss secrets click here!

Back to School Sale!!

SALE!!

Chris Walker here! I hope you're enjoying your day!

Just a quick heads up to let you know 8 days left of our huge Back to School

Sale! Save over 40% Sale ends September 15th!

You don't want to miss this one!!! Click below to check it out now!

http://www.kitchenerfreefitness.com/backtoschoolsale.html

Children & Exercise!

Watching children run, play, swing, and see-saw on the playground may give you a few twinges of wistful nostalgia. Exercise did not seem like exercise when you were a kid. At school it was called recess; and it was a time for both your imagination and your muscles to get a pretty intense work-out. You could even have a blast just running around the back yard with your dog.

Those times may feel like eons ago, with all the coolest video games and computer software to keep more and more children inside with their tush glued to a chair. Being active is very important, no matter how old you are. Exercise is not just something that grown-ups complain about; children should be involved in some kind of physical activity every single day (or as often as possible).
Putting A Smile Back In Exercise

How does one make exercise fun for kids? How do parents ensure that their children are getting a proper amount of physical activity to keep them healthy? The best way is to be active right along with them. There are many enjoyable activities that families can do together, that provide exercise and bonding at the same time.

You may not think there is much you can do with your toddler and younger children, but there are plenty of basic skills that you can coach them through right from your home and back yard. Running, rolling around, hopping, skipping, and catching are just to name a few. They will learn how to balance, how to move quicker, and coordination.

A regular football would be too large and hard for your little guy or girl, but something smaller and made out of the popular Nerf material is just the right size for their growing hands. What can Nerf teach your toddler? For one, they will learn how to recognize and react to objects (or hand-eye coordination).

Fun Can Be An Eight Letter Word

It is okay to allow your child's imagination out for fresh air and to play along. For example, pretending you are all participants in a rodeo will provide more than enough physical exercise. They get to gallop, skip, hop, jump, and run their way to that blue ribbon. You could be astronauts exploring a new planet, or pirates looking for buried treasure.

The activities can and will increase as children age. Games like kick ball and touch football are much more appealing to elementary school age children than Candy Land. This is also a good age to begin introducing bicycles to your kiddos. It will also make for a great bonding experience for the whole family as you all learn, and then ride together.


Make it a great day!

Chris

www.chriswalkersfitness.com
519-743-4949

Gray Hair, Baldness & Nutrition!

Stop the presses! Sizzling right out of a dozen laboratories has come the news-flash that lack of certain vitamins causes hair to turn gray and that these same vitamins can restore its color.

It is such a brand new discovery that it is not yet positive how these beauty vitamins affect human beings. In the usual course of nutrition research, discoveries are first tested on animals and then applied to man. Already the anti-gray hair vitamins have proved their potency in restoring color to the graying fur of foxes, dogs and rats. The next step is to try them on human beings.

No scientist will at this writing promise that vitamins will bring back the color to your gray hair or prevent its turning gray. They merely say they don't know. Nevertheless, though cagily noncommittal in public, scientists shed their caution when they're alone among their test tubes. Plenty of scientists are gray-haired, if not venerable, and a number of them are human enough to have taken their own gray hair medicine. Scattered reports have drifted out of the cloisters indicating that certain vitamin concentrates have succeeded in darkening the color of prematurely graying human hair.

There is still some dissension as to the exact vitamin that works these miracles, but it is certain that it is one or perhaps several factors of the miraculous B complex. The important thing is that, even though not specifically identified, the food sources of the factor are well known and easily available to anyone.

One of the first reports on the gray hair vitamins came out of the laboratories of Dr. Agnes Fay Morgan of the University of California just a few months ago. A strain of black-coated rats was fed a diet that included liberal amounts of four purified B vitamins: thiamin, riboflavin, nicotinic acid, and pyridoxine. In six to eight weeks the black hair of the rats began to turn gray. They ceased to grow and died within six to eight months. Their personal appearance was most unhappy; they looked like emaciated centenarians with loose, baggy skin and sparse gray hair.
This was exciting to all concerned except the rats. The animals didn't know what they were missing and neither did the scientists, but obviously it wasn't the four B vitamins. These had been obtained in the customary way by shaking water solutions of yeast, liver or rice bran with Fuller's earth.

The filtrate that remained after this process of separation obviously contained another vitamin or vitamins. This was satisfactorily proved when the rats showed im¬mediate improvement and were quickly restored to full health by feeding concentrated extracts of the filtrate factor. Miraculously, the gray patches in their fur grew out with normal black color.

A six-week-old cocker spaniel with long, coal black, curly hair was put on a filtrate-deficient diet. Soon his hair lost pigment at the roots and within three months his coat was gray. Fed a filtrate made from yeast, his coat, too, resumed its glossy black hue.
Piebald rats in the care of Dr. Conrad Elvehjem of the University of Wisconsin turned gray on certain diets. He succeeded in restoring normal hair color by feeding them liver extract. A similar observation and cure was reported by Dr. Gulbrand Lunde and Dr. Hans Kringstad, two Norwegians who are credited with the first report on the antigray hair vitamin. In still another experiment, black-haired rats fed on a milk diet became anemic and their hair turned a silvery gray. In this case the color was restored by adding iron and copper to the diet.

Many investigators believe that pantothenic acid, one of the newer B vitamins, is the essential factor in preventing and restoring gray hair. Concentrated dosage of pure pantothenic acid has cured gray-haired rats; other investigators have failed to restore hair color with pantothenic acid alone. Dr. Morgan is convinced that pantothenic acid is concerned in the phenomenon of graying hair but that other factors are probably important also.

That one, perhaps the most essential, of these factors is a well-known chemical out of which novocain is made is indicated by the work of Dr. S. Ansbacher of the Squibb Institute for Medical Research. The substance, a B vitamin bearing the formidable name of para-aminobenzoic acid, has restored hair color to rats where pantothenic acid alone has failed.

Make it a great day!

Chris

Beautiful Skin & Vitamins!

Beauty may be only skin deep, but skin is deeper than you think: it is marvelously sensitive to goings-on inside the body and is quick to break out in a rash of protest when it disapproves.

Few beauty blemishes are harder to bear than unsightly skin. Yet pimples, eruptions, rashes, scaliness, dryness and changes in color do not often originate in the skin itself.
Usually they reflect some disorder of nourishment (in other than specific disease
processes) that affects the general health.

Except for certain food allergies, such as the propensity of strawberries to cause hives, skin troubles are caused not so much by the foods you eat as by the foods you don't eat. The essentials of skin health, and consequently of general health, are deficient in the diet, or the nourishing bloodstream is carrying substances that the skin resents.
One of the first signs of vitamin shortage is unhealthy changes in the skin. Often both the causes and symptoms are vague and obscure. Persons who go on regulated diets for other reasons than beauty are frequently surprised to observe that blemished skins become soft and clear on balanced food intake.

Indispensable to healthy skin is Vitamin A. It is the great regulator of epithelial tissue, the stuff your skin and the linings of your body cavities are made of. When A intake is diminished, an early sign is roughness and extreme dryness of the skin. It is a special kind of dryness, not relieved by ointments.

Especially on thighs and arms, the skin becomes rough with goose-pimples. The hair follicles are plugged with cornified epithelium. "Cornified" comes from a word meaning "horn" and it means that your skin is on the way to becoming the same stuff that makes a bullfighter watch his step. In more advanced cases the skin may break out with eruptions similar to those of acne except that they are not pustular.
Not only the skin but the external layers of organs such as the eye become hard and dry in absence o£ Vitamin A. In fact, the eye can dry up so completely that blindness results. If you remain dry-eyed at a grand weepy movie, it may not be a sign of emotional inertia but simply an indication that the tear ducts are becoming dammed up from lack of Vitamin A. Absence of perspiration may mean that the sweat glands are becoming plugged.

Hair and nails are modified forms of skin. Just as the skin becomes dry from lack of Vitamin A, so does hair become brittle and lose its luster. Brittle nails are often improved by high-vitamin diets. Brittleness in nails is also chargeable to the overenthusiastic use of some types of lacquer and polish that abstract natural oils.
Vitamin C deficiency can also cause papular eruptions of the skin, as well as patchy areas of vaguely darkened color.

Make it a great day!


Chris

8KM Run for Kids Ability & Rotary Children's Charities!

Tara, one of our boot campers is running in an 8KM run around Sports World called the Mudpuppy Race! I'm not sure if I'll be joining as yet because I might not be in town, in any case it's for a great cause. Funds raised will go to support the KidsAbility Centre and Rotary Children's Charities.

Full details are below including the sign up link if you want to join!

The inaugural 2010 Mudpuppy Twilight Trail Run invites you to participate in an evening of fun, friendship and spirited competition as we celebrate the excitement of living in a community that is on the move!

The Mudpuppy was a resident of the area long before most of us when Kitchener was known as Sand Hills. Running from puddle to stream, the Mudpuppy is a sprightly little constant in its ever-changing environment.

This year's Mudpuppy Twilight Trail run takes place on Thursday, September 9th. Challenge your friends, family and co-workers to a race, and help support the KidsAbility Centre and Rotary Children's Charities.

Click here if you would like to join or learn more.

Make it a great day!

Chris

Your Pantry & Weight Loss!

The Pantry
Last, but not least, we come to your pantry. This may be the most painful part of your kitchen raid, since most junk food ends up here. So take a moment to give yourself a pep talk before grabbing that garbage bag and opening your pantry.

Dump this: Sugar-filled cereal. If sugar or high fructose corn syrup are listed as ingredients on your cereal box, it's got to go. Sugar-filled cereal is basically another form of junk food, and will only add inches to your waist.

• Replace with: Whole Grain Oatmeal. There is a huge difference between instant, sugar-filled oatmeal and whole grain oatmeal.

Dump this: Refined/White Bread/Rice/Pasta. These highly processed products promote weight gain and a plethora of other health problems. Do not buy "white" bread, rice or pasta - especially if you want to lose weight.

• Replace with: Whole Grain Bread/Rice/Pasta. Whole grain is the best choice you can make. It is filled with healthy fiber, and is less likely to contain harmful, waist-expanding ingredients.

Dump this: Chips/Crackers. While refined chips and crackers are fun to munch on, the extra calories will quickly add up. Do yourself a favor by not allowing these into your pantry.

• Replace with: Almonds. The key to making this snack a winner is to practice portion control. Place a handful of almonds into individual bags for pre-portioned snacks.

Dump this: Packaged Sweets. I don't really have to explain this one, do I? Cookies and cakes and candies shouldn't be a regular part of your diet, so keep them out of your house. It's one thing to enjoy a dessert once in a while, it is quite another to routinely eat processed sweets at home.

• Replace with: Dried Fruit. When you want to munch on something sweet, turn to a bag of dried fruit. Make sure that you purchase dried fruit that does not contained added sugars.

That completes your self-guided kitchen raid. I encourage you to raid your kitchen every couple of months as a way of keeping yourself on track. Talk with your family members about the healthy changes that you're making, and try to get everyone's support.

You know that weight loss comes as a result of healthy eating and consistent, challenging workouts. Call or email today to get started on a fitness program that will get you on the fast-track to your best body ever.

Make it a great day!

Chris Walker!

Your Kitchen & Weight Loss!

Your kitchen will make or break your weight loss results.

A kitchen stocked with the makings for healthy meals and snacks will keep you on track, even when late-night cravings strike. On the flip side, a kitchen filled with unhealthy munchies will derail your weight loss efforts every single time.

So what should your cupboards hold and what should be off limits? I've designed this self-guided kitchen raid to help you sort out the good from the bad.

Go ahead, grab a garbage bag, print out the list below, and then head to the kitchen.

The Refrigerator
Let's start with the fridge, the heart of your kitchen. If you find something in your fridge that is on the "Dump this" list, then you know what you have to do. Get that garbage bag ready.

Dump this: Beverages with high fructose corn syrup or sugar. Drinking calories is one of the quickest ways to gain weight, so quickly rid your fridge of any beverage that lists HFCS or sugar on the ingredient list.

• Replace with: Water. It is a well known fact that most people are partially dehydrated, a condition that is harmful to your health and wreaks havoc on your weight loss efforts. Keep plenty of cold water on hand for proper hydration.

Dump this: Rich dairy products. I know that cream cheese tastes amazing, but fat-filled dairy products are extremely high in calories and should not reside in your fridge. Eliminate high-fat cheese, milk and yogurt from your kitchen.

• Replace with: Fresh Vegetables. The produce drawer in your fridge should be overflowing with colorful nutrient-rich veggies. In fact, your fridge should hold more veggies than the drawer can hold. Veggies are filled with fiber, vitamins and nutrients and are a vital part of a healthy well-rounded diet.

Dump this: Fatty meats. It is important that you be selective about the meats that you eat. I may tell you that chicken is a great source of protein, but if you take that as a license to eat fried chicken everyday then the benefit of the protein will be lost in all the extra fat calories.

• Replace with: Lean meats. Skinless chicken breast, lean ground turkey, white fish - there are numerous choices when it comes to lean meats.

Dump this: Fruit-flavored yogurt. I hate to break this to you, but that cute individually packaged yogurt is going to do more harm to your waistline than you think. More than 50% of the calories in fruit-flavored yogurt come from sugar. Check out the ingredient list and you likely find both high fructose corn syrup AND sugar.

• Replace with: Plain low-fat yogurt, Greek yogurt, or low-fat cottage cheese. If you love yogurt, then get the low-fat plain version. You can even chop up some fresh fruit and stir it in. Another option is to have a scoop of low-fat cottage cheese with chopped fruit on top.

We'll continue tomorrow with some more info on how to clean up your kitchen!

Chris

Weight Loss Secrets Part 2!

Here's a sneak peak of my new book Weight Loss Secrets Part 2! I'll tell you how you can get a copy of the first chapter for free in the next couple of days. Keep posted!

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!
Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Me in my Shape Ups

Here's a picture of me in my Skechers Shape Ups shoe! So far I have nothing majorly negative to say! Gearing up to video that review!

Make it a great day!

Bye for now!

Chris Walker
Kitchener's Personal Trainer & Weight Loss Expert.

www.chriswalkersfitness.com

Skechers Shape Ups!

So I decided to go out this weekend and get a pair of those Skechers Shape Ups shoes. You know those shoes that say they promote weight loss, strengthen the back, firm calf and butt muscles....etc. So far I could see some of the benefits from wearing the shoes but all the claims they make are probably not so. In any case so far I like them and after a few weeks of testing I will write or make a video review.

Until then! Cheers!

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!
Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Nutrition Labels & Weight Loss!

The nutrition label located on each and every food item,
will tell you all the information about that food. For
some however, this information isn't exactly that reader
friendly. Fear not, as it's actually easier than you
think.

Serving Size
This size is based on the amount people eat. Similar
food items will have similar serving sizes, thus making
it easier to compare 2 foods of the same category.

% Daily Value
This indicates how food will fit in a 2,000 calorie
diet. This will help you to understand if the food
has a lot, or just a little of the important nutrients.

The middle section
The nutrients you'll find listed in the middle section
are the ones that are most important to your health.
This information can help you to calculate your daily
limit of fat, fiber, sodium, and other nutrients.

Vitamins & minerals
The percent daily value found here is the exact same
as the U.S. Recommended Daily Allowance for vitamins
and minerals.

Now that you know what the nutrition label actually
means, it'll be a lot easy to eat healthy. Eating
healthy is a great thing - especially when you use the
nutrition label to assist you with your food choices.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!
Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

28 Day Body Makeover! (New Version)

Here's a sneak peak of the cover of my new version of the 28 Day Body Makeover!

Results in 28 days or your money back! This new updated version is great and you're gonna love it!

I'll let you know as soon as it's done!


Make it a great day!



Chris Walker


Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

New blog coming soon!

Creating a new blog soon!

5K Run!

Surprise 5 K Run for the girls tonight at boot camp unless they read this first!

Belly Dancing for flatter abs!

You can be a belly dancer for an entire lifetime, but if your digestion is not optimal your abdomen will still not look its best. There will still be a pooch hanging around. By the way, belly dancing is an excellent option to implement into your exercise routine. You can try belly dancing by learning through a video or local class. But,
the important point is that healthy digestion is the key to having a better looking abdomen.

Fiber, Essential Fatty Acids, and Water for Achieving Flat Abs
Improving your digestion consists of following a healthy diet. It is a must to consume enough fiber to get your digestion moving. You can get fiber by eating your favorite fruits, vegetables, or grains. It is better that you eat the fruits, vegetables, and grains you know you love instead of being told exactly what you must eat. The goal is to improve your digestion by consuming more fiber. Just start adding fiber-rich foods with each meal. Consuming 25-30 grams daily is ideal. If you don’t consume the ideal amount, then start slowly to avoid bloating. For example, have oatmeal and strawberries for breakfast, add some broccoli or a leafy green salad to lunch, and a slice of whole grain bread to your dinner.

Fiber improves blood-sugar regulation, binds and eliminates toxins, and decreases appetite because it makes you feel full without increasing body fat or weight. This leads to flatter abs.



Make it a great day!

Chris Walker

The Healthiest Foods You Can Get!

The following is a list of the healthiest foods that
you can get. This will help you get an idea as
to what foods are the best for your body.

Fruits

Apricots
Apricots contain Beta-carotene which helps to
prevent radical damage and also helps to protect
the eyes. A single apricot contains 17 calories,
0 fat, and one gram of fiber. You can eat them
dried or soft.

Mango
A medium sized mango packs 57 MG of vitamin C,
which is nearly your entire daily dose. This
antioxidant will help prevent arthritis and also
boost your immune system.

Cantaloupe
Cantaloupes contain 117 GG of vitamin C, which is
almost twice the recommended dose. Half a melon
contains 853 MG of potassium, which is nearly
twice as much as a banana, which helps to lower
blood pressure. Half a melon contains 97 calories,
1 gram of fat, and 2 grams of fiber.

Tomato
A tomato can help cut the risk of bladder, stomach,
and colon cancers in half if you eat one daily.
A tomaton contains 26 calories, 0 fat, and only
1 gram of fiber.

Vegetables

Onions
An onion can help to protect against cancer. A
cup of onions offers 61 calories, 0 fat, and 3
grams of fiber.

Broccoli
Broccoli can help protect against breast cancer,
and it also contains a lot of vitamin C and beta-
carotene. One cup of chopped broccoli contains
25 calories, 0 fat, and 3 grams of fiber.

Spinach
Spinach contains carotenoids that can help fend
off macular degeneration, which is a major cause
of blindness in older people. One cup contains
7 calories, 0 fat, and 1 gram of fiber.

Grains, beans, and nuts

Peanuts
Peanuts and other nuts can lower your risk of
heart disease by 20 percent. One ounce contains
166 calories, 14 grams of fat, and over 2 grams of
fiber.

Pinto beans
A half cut of pinto beans offers more than 25
percent of your daily folate requirement, which
protects you against heart disease. Half a cup
contains 103 calories, 1 gram of fat, and 6 grams
of fiber.

Skim milk
Skim milk offers vitamin B2, which is important for
good vision and along with Vitamin A could improve
allergies. You also get calcium and vitamin D as
well. One cup contains 86 calories, o fat, and 0
fiber.

Seafood

Salmon
All cold water fish such as salmon, mackerel, and
tuna are excellent sources of omega 3 fatty acids,
which help to reduce the risk of cardiac disease.
A 3 ounce portion of salmon contains 127 calories,
4 grams of fat, and 0 fiber.

Crab
Crab is a great source of vitamin B12 and immunity
boosting zinc. A 3 ounce serving of crab offers
84 calories, 1 gram of fat, and 0 fiber.


Make it a great day!



Chris Walker


Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

7 ways not to screw up your training!

1. Have a definite plan don't wish, don't hope and don't guess you'll never get results that way.

2. Tell someone tell everybody make sure you have someone to keep you accountable don't keep your goals to yourself just in case you slack off or quit you'll have someone to egg you on.

3.Have a back up plan. If you exercise at the gym or you travel frequently have an alternate workout something you can do at home that replaces your regular workout. Make sure you focus on the same muscle groups you were planning to originally.

4. Bring a water bottle with you everywhere you go and drink it! Water will keep you hydrated and help to immobilize the fat. (burn more fat)

5. Have a sound exercise approach anything that does not include moderate aerobics, good nutrition and resistance training will not work.

6. Read labels chances are if the first five ingredients are something you can't pronounce it's not good for you and will sabotage your goals. Keep an eye out for words ending in "ose", corn syrup and hydrogenated (usually indicates trans fat).

7.Play your favourite music when you work out your mind will link the great feeling it gets to your favourite song and when your in a lazy slump play that song you won't be able to resist working out. Try it!

Working on my book!

Busy compiling my book together! Stay tuned for details!

Eating Healthy on Vacation!

It can be very tempting to abandon your good sense of healthy eating on vacation. Although you may strive for healthy eating, it's easy to drift off
and grab an ice cream cone here and there. There are however, ways to watch what you eat on vacation.

It's easier than ever these days to request a low fat or vegetarian meal on airplane flights. If you choose to instead drive to your destination,
the quest to find healthy food can get a bit more complicated.

Rather than simply relying on greasy foods for nutrition, pack some nutritious foods in a cooler full of ice packs. Fruits and vegetables, crackers, yogurt, and sandwiches are all great to have with you on the road.

Once you arrive at your hotel, you should do yourself a favor and turn the minibar key down - as this helps to avoid the temptation. If your hotel
offers a continental breakfast, stick to fruits, cereals, and proteins. If your hotel has a stove or microwave, consider bringing your own healthy
food with you.

If you simply must eat out, do so only when you are hungry. Restaurants will usually serve large portions, so be careful. If you do go a bit over on a meal, simply cut back on the next.

If you find it hard to fit in three square meals a day, try to fit in six smaller meals or snacks, as your body needs fuel every three hours or so.
When you eat out, avoid appetizers. Whatever you do, do not miss any meals.

When it's possible, you should avoid eating large meals at night. When your body gets ready for sleep and slows down, it also burns calories at a much slower pace. Never eat bread before bed, and make sure to avoid the butter. Choose fish or poultry for your meal instead, and include
vegetables as a side dish.

Even though it may sound hard, eating healthy on vacation isn't really that difficult. All you have to do is use a little will power, and pass up
foods that you know aren't good for you. This way, you'll enjoy healthy eating and a healthy lifestyle wherever you go.

The next time you go on a vacation, always remember that eating healthy is a way of life. You can afford to get something you crave, although you
shouldn't make a habit of it. One ice cream cone or a pizza isn't going to matter - as long as you know when to stop.



Make it a great day!



Chris Walker


Kitchener's Weight Loss expert!Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/