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Hello,

It's Nitin Chhoda from Total Activation.

Thank you for the overwhelming feedback to the last edition dated April 15, 2008. Nothing motivates me more than assisting you to reach your fitness goals.

Let's stay consistent. Every little effort counts in fitness. Don't try and do too much at one time - overtraining and excessive dieting are very common. I have seen many individuals fail because they tried to do too much too soon. Don't let that to happen to you!

If you want to be fit for life, I want you to follow some simple, but valuable strategies for exercise and diet. Do not overstretch yourself on either of them, but focus a little bit on both. The results will be spectacular.

Consider me your personal trainer,

Nitin Chhoda,
Total Activation
May 1, 2008

If you are like most people, then the fad diets and trendy exercises that are splashed across popular magazine covers probably leave you more confused than ever about how to meet your fitness goals. It seems like every week there is a new ‘results guaranteed’ technique for melting pounds or sculpting muscles.

That is probably why so many of my clients approach me with the age-old question: “Which should I focus on to quickly meet my goals—exercise or nutrition?”

This is a great question…and the answer to it may very well be the catalyst that transforms your physique in a way that you never thought possible.

But before I answer the question, let’s back up for a moment and clearly define the healthy eating habits and exercise fundamentals that successful fitness programs are made of.

There are three must-have habits for healthy eating…

 Healthy Habit #1: Eating a well-balanced diet. In practical terms this means including plenty of veggies, whole grains and lean meats in your daily meals. It also means staying within a reasonable number of total calories for the day.

Healthy Habit #2: Avoid junk food. While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world—this includes soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as less healthy than their unprocessed counterparts.

Healthy Habit #3: Eat small meals frequently. The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast—as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and avoid stuffing yourself at any given sitting.

There are three fundamentals for results-driven exercise…

Exercise Fundamental #1: Safety first. I’m not just talking about the usual “consult with a physician before starting an exercise program”—though you always should. The key to successful exercise, that avoids injury while promoting results, begins with the proper use of equipment and correct body alignment. 
 
Exercise Fundamental #2: Consistency counts. The truth is out—if you want amazing results then you have to exercise with amazing consistency. There is just no way around it! Make exercise a habitual part of your daily life and be prepared to feel healthier, more energetic and younger than ever.

Exercise Fundamental #3: Challenge yourself. Your body is such an advanced organism that it quickly adapts to physical demands. This means that the exercise routine that you have been doing for the past six months no longer results in noticeable results. Use your body’s unique ability of adaptation to your advantage by constantly challenging yourself with new and exciting exercise routines.

Now back to your question…“Which should I focus on to quickly meet my goals—exercise or nutrition?”

The bottom line is that exercise and nutrition work hand-in-hand to produce the results that you are after. Results won’t come as a result of intense exercise coupled with a poor diet. And likewise a healthy eater has no way to sculpt their body without the use of exercise! For the fastest most permanent results, eat a healthy diet and exercise consistently.

Want more detailed information on this subject? Sign up for my state-of-the-art online training program today at www.phonefitnesstrainer.com. I look forward to working with you.

Want to lose a pound? It helps to know what you are up against—a pound is made up of 3,500 calories. In order to lose a pound you simply need to eliminate 3,500 calories from your life. This can be done by simply cutting out a few hundred calories each day. If you cut back 200 calories a day by substituting rice, bread or sugars with some high fiber vegetables, you can burn 3500 calories in about 2 weeks! It's much easier than you think.

Looking for a delicious dish that is quick to fix? Look no further than this colorful and refreshing delight! Shrimp and snow peas combine with the savory compliment of dill and lemon. Yields 4 servings.

Ingredients:

• 1/8 teaspoon pepper
• 1/2 teaspoon salt
• 1/2 teaspoon grated lemon rind
• 2 tablespoons cornstarch
• 1 teaspoon sugar
• 1 teaspoon chicken bouillon
• 1 teaspoon dill weed
• 1 cup water
• 3 tablespoons lemon juice
• 1 pound uncooked medium shrimp, peeled and deveined
• 2 cups sliced fresh mushrooms
• 1 1/2 cups sliced celery
• 1 medium sweet yellow pepper, julienned
• 1/2 cup thinly sliced green onions
• 1 tablespoon olive oil
• 6 ounces snow peas
• 2 cups cooked rice

Instructions:

1. In a medium bowl, combine pepper, salt, lemon rind, cornstarch, sugar, chicken bouillon and dill. Mix in water and lemon juice until fully incorporated. Set aside.
2. Using a large nonstick wok, stir-fry the shrimp, mushrooms, celery, yellow pepper and onions in the olive oil for 5 minutes. Add the peas and stir-fry for 1-2 minutes longer, until crisp-tender.
3. Stir the bouillon mixture and add to the wok. Bring to a boil; cook and stir for 2 minutes or until the mixture thickens. Serve with the rice. Enjoy!

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