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/

Spain won as I predicted!

Spain won as I predicted!

Congrats!

You too can be a winner in your weight loss program by increasing your knowledge! You can do so by reading the blog or visiting http://www.chriswalkersfitness.com

for some meaty thought provoking articles!



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/

Smoking will make you deaf and blind!

Yes, smoking makes you deaf and blind! How else can you explain why so many smokers around the world don't see the warnings of the surgeon general and hear nothing of what they friends and family say about quitting and improving their health!

Conclusion

Smoking makes you deaf and blind!

Quit today and improve your health!

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/

Cheering for Spain today!

Go Spain go! Go Spain go!

Metabolism!

On a nice starry night picture yourself by a campfire, imagine the flames emitting heat, making crackling and popping sounds fueled by various fire logs of different shapes and sizes. Everyone gathers around the fire to keep themselves warm. Can you see it? Do you have the image in your head? Well if not, here’s more. Imagine the flames flickering and dancing in the wind, sometimes you fear your fire may go out so you add another log. You poke the fire with a long stick you found to encourage the flames. As you all gather around and watch the fire, you notice the different colours, sometimes red, sometimes orange at times even white. Every so often you add more logs, noticing your fire is in danger of dying down. You appear to be running out of logs, you spot some cardboard lying close by, you hasten to fetch it and throw it into the fire. The cardboard instantaneously catches a fire and begins burning rapidly. The cardboard burns too quickly and once again, your fire is dying down but just in time your friend comes along with some new found logs for the fire. Over zealous, you make a mistake and add too many logs at once smothering your fire. It seems to be almost extinguished. You quickly remove one of the freshly added logs and your fire appears to be ok. The camp fire is warm and toasty to amuse yourself you throw different objects in to see how quickly they will burn. Why am I boring you to death with this camp fire story because it beautifully describes our metabolism.

Story Relevance

Our metabolism is like your bodies internal fire. To stoke your fire you need to add food (logs) every so often (3-31/2 hours) or your metabolism will slow down drastically just like a fire in danger of being extinguished. Our metabolism burns up anything we put in it just like the fire. We need to ensure we have quality logs (complex carbohydrates– veggies, brown rice...etc) on our fire to produce heat . Stoking our fire with cardboard (simple carbohydrates, cakes, white rice...etc) will be easily burned and no good to the longevity of our internal fire. We have to be careful not to have meal portions that are too large or we run the risk of smothering our internal fire which will slow down metabolism as well. It is very important to protect our metabolism. Simply put it’s the speed at which our body burns through food. Why is burning through food quickly important? Ok, we all know somebody with a fast metabolism that can eat anything and remain skinny and it is true that genetically some of us have an advantage but a big part of our metabolism is how we take care of it. We create our metabolism by how we eat. Some one with a slow metabolism takes long to burn through food and is more likely to store it as fat. So, it’s advantageous to speed your metabolism up. A critical piece of the puzzle in the war against fat loss.

Conclusion

I hope now you understand the importance of metabolism. For the next couple of days if your goal is fat loss I want you to speed up your metabolism. I want you to eat roughly 6 meals per day moderate size every 3-31/2 hrs. Meals should consist of protein, starchy carbohydrate and a fibrous carbohydrate. Every one can have a fast metabolism, go ahead and take charge. For more info on meal examples read “Fitness Survival Guide”.


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/

It's Hot!

Enjoying the hot weather today! I'm not complaining!

Make it a great day!

Chris Walker

Curves for weight loss?

I was at the bank the other day cashing a cheque and the bank teller happened to notice that my cheque had something to do with fitness. She asked me what I do, I told her I help people get fit and healthy. She told me she went to curves. I said oh, great, are you seeing results? She told me well no, but it's probably because of my eating. She asked me to help her, so I told her I'd send her some info and she gave me her email address. Another women I've counseled was attending Curves prior to our consultation. She told me she lost some weight in the beginning and has been at a plateau ever since. She told me that she goes to Curves for 30 minutes a few times a week, the buzzer goes off she goes to an exercise machine, the buzzer goes off again and then she switches. She then said they try to sell her supplements to guarantee the weight loss....hmmmmm. This lady wasn't putting down Curves she was just frustrated because she wasn't seeing a result. Ok, so I've just told you about a few examples out of many where women attending Curves did not see a fitness result. Does that mean you cannot obtain results attending Curves, certainly not. I'm sure their are many females who are happy at Curves but what I want to know is does it work? Does it brings results?



About Curves



Well, here's what I know about Curves. The founder of Curves, Gary Heavin, dropped out of pre-med and took on the challenge of operating a health club. After 5 years he had opened up 7 more health clubs but unfortunately, lost it all. He then decided to rebuild his business chain but applying his many lessons of success and learning from his failures. He came up with a 30-minute program that includes strength training, weight loss help and the support and help of other women in the community. Curves has been very successful in marketing and has opened some 9,000 locations with over a million members.



The Problem with Curves



I'm not here to badger Curves and by all means if it's working for you fantastic. I wish you all the best and continued success. I certainly have nothing derogatory to say about the franchise. The only thing I would like to point out is synergy. A concern for muscle, good nutrition and a moderate amount of aerobics, something that a previous member admitted to lacking and without synergy results are impossible. This could have been an isolated case and perhaps she had the right information and didn't do her part. Certainly one can gain results with a 30 minute workout. I have a 20 min workout that I have people do and see results. The secret is not in the location of the facility you attend the secret is synergy. Is Curves applying synergy? From what I've heard, I don't think so. Could Curves play a part in obtaining a fitness or health result, absolutely.



Conclusion



You can workout anywhere but the only thing that will bring you a permanent fitness result is synergy, the dynamic 3, if your current facility applies this exercise technology than you're very fortunate. If not, you need to find a facility that does. Only than will you have permanent results in health and fitness.



If you find I'm ignorant in anything that I've written by all means enlighten me, if you have a positive experience to share please contact and share it with me. I'm here to help the fitness community not badger or demean a possible weight loss or fitness solution.



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/