Hi everyone!

I hope you are enjoying the summer! This is Nitin Chhoda, fitness professional and physical therapist. I am the author of Total Activation - The New 5 Step Fitness Mantra . I also conduct the Jersey Boot Camp , Bergen County's #1 fitness class as featured in the Bergen Record, one of the top 100 newspapers in the US. I write this newsletter on the 1st and 15th of every month and it reaches you free! Forward it to your friends and tell them about my fitness boot camp in New Jersey! You can also view my archived fitness newsletters, filled with information on health and fitness.

I was recently featured in a 45 minute radio showm "The Barbara Alexander Show" (previously featuring Steve Forbes, Jesse Ventura) on 7/22/08. I was also featured on "Health Beat of America" (previously featuring Montel Williams, Martina Navratilova) on 7/25/08. My upcoming appearences include The Danielle Lin Show (previous guest Deepak Chopra) and the Martha Stewart Radio on Sirius on August 13, at 10.30 am, live from New York City! I look forward to serving your health and fitness needs for many years to come!

Nitin Chhoda

Total Activation Training and Physical Therapy
Jersey Boot Camp

The much anticipated 2008 Beijing Olympic games are now in full swing. I find it inspiring to watch athletes perform at the top of their game, don't you?

It's amazing to see what the human body is capable of when it's trained for a particular event.

Every athlete in the Olympics has trained for thousands of hours in a very specific way for their sport. These athletes know precisely what they want their bodies to do and they train in a focused manner to be the best. You can bet that they see a gold medal every time they close their eyes. Now that's focus.

What about you? What do you train for?

You see, whether you realize it or not, you too are training for a specific reason. Maybe your goals are more in line with losing 15 pounds rather than winning a gold medal, but your training needs to be just as specific in order to achieve your desired results.

Do you know why you exercise? Is it to lose weight? Is it to lower your blood pressure? Is it to shrink your waist? Is it to pick up a bag of groceries with more ease?

The first step toward getting the body of your dreams is to set a goal. This simple act, when done correctly, will instantly calm your frustrations and fill you with hope.

Here's how to make your goals SMART.

Specific: Ask yourself questions like: How many inches do I want to lose? What pant size do I want to be? Be painstakingly specific with yourself. It has been proven that the more specific your goal is the more likely you are to achieve it.

Measurable: You've got to be able to measure your results. It could be in pounds or body fat percentage or inches. It could even be fitting into a particular pair of pants that you haven't worn in years. The key is that you need to be able to physically measure your progress.

Attainable: If you have fifty pounds to lose it won't all come off in one month. Setting unattainable goals simply sets you up for failure. If you have a major fat loss goal then break it down into small attainable goals. As you achieve each smaller goal you will reinforce your progress and ultimately can attain any desired goal.

Realistic: This step is all about knowing yourself. What type of program would you realistically stick with? If you despise running then don't base your weight loss program on 6am jogs. Look honestly at your abilities, but don't underestimate yourself either. You'll need to push yourself to achieve your goal.

Timely: Every great goal is set on a timeline. Keeping the above steps in mind, give yourself an exact date and time that your goal needs to be accomplished by.

Now it's time to get to work. Write down your SMART goal and place it somewhere that you see often then tell three people of importance in your life about your goal.

Have the focus and the drive to pursue your SMART goal, just like the Olympians, and go make yourself proud!

I love nothing more than seeing my clients achieve their goals. Call me at the number above or reply to this email to get started on a fitness program that is specific to your goal.

When you find yourself reaching for a snack-WAIT! Are you really even hungry? Or are you simply snacking out of habit? Next time you find yourself gravitating toward a junk food fix do a short burst of physical activity like a dozen jumping jacks, 15 crunches and then ask yourself if you really need those extra calories.

Transform your boring chicken dinner into a tasty, tangy delight with this amazing glaze. Spicy mustard, apricot preserves, and orange juice make this dish one to remember. Preparation time is only 25 minutes.
Servings: 2

Here's what you need...

• 1/2 up frozen sweet peas
• 3/4 cup water
• 1/8 teaspoon salt
• 1/8 teaspoon ginger
• 1/2 cup uncooked couscous
• 2 tablespoons orange juice
• 1 tablespoon apricot preserves or honey
• 1/2 teaspoon spicy brown mustard
• 2 boneless skinless chicken breast halves

1. Place the peas, water, salt and ginger in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer for 2 minutes. Remove from heat; stir in couscous. Cover; let stand 5 minutes.
2. Meanwhile, in a small bowl, combine orange juice, preserves and mustard; mix until well combined. Pour half of mixture (about 2 tablespoons) into another small dish; reserve for topping. Brush chicken with remaining orange juice glaze; place on broiler pan.
3. Broil 4 to 6 inches from heat for 5 minutes. Turn chicken. Brush again with glaze; discard any remaining glaze. Broil an additional 3 to 5 minutes or until chicken is fork tender and juices run clear.
4. Stir couscous mixture lightly with fork; divide evenly onto 2 serving plates. Top each with chicken, drizzle with reserved orange juice mixture.

Nutritional Analysis: One serving equals: 370 calories, 4g fat, 49g carbohydrate, 4g fiber, and 34g protein

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