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The Nordic News October 11, 2020
the secret to lean legs

Wish your legs were thinner?

Women everywhere complain about the size of their thighs. Fat and cellulite have a way of ending up there – especially in the upper, inner thigh area.

I’m often asked how to quickly and easily reduce fat in this unwanted thigh region, so today’s article is all about reducing your thighs.

First, I need to remind you that it’s not possible to spot reduce fat from one single part of your body, so my 3 steps to reduce your thighs will work by reducing your body fat percentage as a whole. It sure would be great if we could point a magic wand and make fat shrink from one particular spot, but that’s just not how the human body it built.

The great news is that your entire body will become leaner and sexier in addition to your thighs shrinking!

Here are my 3 steps to Reduce Your Thighs…

Reduce Thighs Step #1: Ban Liquid Calories

Liquid calories are a major problem for many, resulting in countless unwanted pounds and inches around their thighs. These calories are easy to overlook, since you’re just drinking and not actually eating anything, but don’t doubt for a second that they are adding up quickly.

The best strategy to take, when your goal is to reduce your thighs, is to cut out liquid calories completely. This is an easy way to instantly cut hundreds of calories per day without feeling deprived. Simply replace those high calorie beverages with water or unsweetened coffee or tea.

I’m sure you are aware of which beverages in your diet contain calories, but I’ll remind you with this list anyways: sweetened coffee drinks, blended coffee drinks, smoothies, sodas, energy drinks, alcoholic drinks…

Stick with water and unsweetened coffee and tea and watch how quickly you drop in size.

Reduce Thighs Step #2: Focus on Protein and Fiber

Want to know what lean, fit people all have in common? They focus all of their meals and snacks around protein and fiber and avoid sugar and simple carbs. It’s really that simple.

Now when you look at your current diet, which is likely filled with high carb and high sugar items, then making the switch to a diet focused around protein and fiber may seem hard to do. The truth is that any change is difficult, but once you make it you’ll quickly adjust and will begin a whole new, leaner lifestyle.

Cut out the packaged, high carb and high sugar items from your diet. Plan each meal around vegetables and lean proteins. This simple nutritional shift will make all of the difference in quickly dropping your body fat.

Reduce Thighs Step #3: Exercise Smart

There’s exercise, and then there’s smart exercise.

Exercise is good and will get you to burn some calories and even build some muscle. It will raise your metabolism and improve your cardiovascular health. It will even reduce your thighs. All very good things.

Smart exercise will get you more of these benefits in less time.

So what makes exercise smart?

By doing a progression of movements with increasing intensity. By changing your workout often, to keep your body guessing. By varying your speed and range of motion. By incorporating complex, full body movements. By stimulating different muscle groups in each session.

Creating smart workouts is what I do for my clients.

Since my clients are not a trained fitness professional with the knowledge and skills to create smart workouts each day, I do all of the work for them. They simply show up and reap all of the benefits possible from each workout session.

If you haven’t yet become one of my clients, today is the day! Let’s get you in here for a fat-blasting workout that will shrink your body in all the right places.

Call or email today and learn to exercise smart.


Fight Back with Fitness to Stay Strong and Healthy – No Matter Your Age
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In a year dominated by a pandemic that hits hardest against mature adults, many are overlooking an obvious way to do their best to stay healthy.

By exercising, we gain spectacular health benefits, including a stronger immunity system.

These benefits have no age limit.

"Whether you're in your 40s or your 80s, you will benefit in the same way," says Dr. Wael Jaber, a cardiologist at the Cleveland Clinic and author of a study with encouraging news about exercise and aging, separate from coronavirus

Sedentary people are almost four times as likely to die early as those who exercise regularly, says the study. It looked at 122,000 people who were tested on treadmills over 13 years.

"There actually is no ceiling for the benefit of exercise," he said. "There's no age limit that doesn't benefit from being physically fit."

So, if you’re already exercising regularly, then keep it up.

But sadly, most people of all ages don’t get enough exercise. One bit of good news: People over age 70 are the fastest-growing segment of the population to use personal trainers, according to the Personal Training Development Center. And this year, countless older people have adapted quickly by using virtual training over the computer, which we are happy to help with.

We believe what this study and the trend show – that exercise is right for everyone, regardless of age. Come see us, and let us show you how comfortable, safe and fun it is to stay healthy and live longer.


Dr. YinYang Says

De-Stressing During Lockdown

Catching COVID-19 and safely dealing with existing physical health problems are top of mind for many people these days. But it’s not only your physical health that’s affected by the pandemic. Mental health is yet another major area of concern during these trying times.

Research is now emerging about the pandemic’s effect on mental health in China, where the first COVID-19 outbreak occurred. Parts of the country went into lockdown in January, continuing into early April.
A study published in Psychiatry Research surveyed more than 7,200 Chinese men and women during the lockdown. Researchers found that more than 30% were suffering from COVID-related “general anxiety disorder,” while about 20% were showing signs of depression. Just over 18% indicated sleep trouble. Now, all the doom and gloom out there can make it seem like these struggles are inevitable, but many experts agree that there are plenty of coping strategies to help you calm down and feel better during the pandemic.

A good place to start is acknowledging that you might be feeling overwhelmed, scared,or stressed. Instead of avoiding these feelings, accept them and tell yourself it’s okay to feel that way. Next, focus on things you can control and that make you feel good.

For example, you can control how you spend your days. One place to start is shutting off the news and setting a daily time to check it, looking at only trusted, reliable sources. With the extra time left in your day, you can carve out moments of joy and relaxation. Appreciating the exercise you’re getting, having fun chatting or playing a game with family or friends (remotely if needed), focusing on a hobby like painting, or cooking a meal can all be mood boosters to limit stress and foster positive emotions.You can also help shut down your stress response by using any of a variety of forms of meditation or relaxation. Sitting outside listening to the birds chip, reading a book, doing yoga, or even just taking a few deep, slow breaths can help lower cortisol and adrenaline.
These are troubling times that can leave your mind uneasy. By turning your focus to what makes you feel good and also what’s within your control, you can better weather the storm.



Southwest Chicken

Serve this flavorful Southwest Chicken with a heaping side of dark leafy greens. This is the epitome of a meal focused on protein and fiber. It’s meals like this that will melt off body fat and improve your health and fitness. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

2 lbs organic chicken breast
Dash of sea salt and black pepper
1 Tablespoon coconut oil
1 small yellow onion, chopped
1 tomato, seeded and diced
2 Tablespoon chili in adobo sauce
1 Tablespoon chili powder
1 Tablespoon balsamic vinegar
1 teaspoon ground cumin
½ teaspoon sea salt
¼ teaspoon ground cinnamon

Instructions

1. Rinse the chicken breasts and pat dry. Butterfly cut the chicken, opening each breast up like a book. Sprinkle both sides with salt and pepper. Place the chicken in a baking pan and set aside in the fridge as you prepare the sauce.

2. Place the coconut oil in a skillet over medium heat. Add the chopped onion and sauté until soft, about 5 minutes. Add the remaining ingredients and continue to cook for about 10 minutes. Use a hand blender to puree the sauce until smooth.

3. Coat the chicken with half of the sauce and marinate for 30 minutes. Preheat the oven to 350 degrees F.

4. Cover the chicken with foil and bake chicken for 30 minutes in the preheated oven. Serve warm with a spoonful of the reserved sauce. Enjoy!

Nutrition
One serving equals: 304 calories, 17g fat, 336mg sodium, 5g carbohydrate, 1g fiber, and 18g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

Lawrence Marcuson

2670 Charles Ct NW
Rochester, Minnesota

5072023894


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Drops of Inspiration

'All mankind is divided into three classes: those that are immovable, those that are movable, and those that move.'

--Benjamin Franklin


Can you?

Henry Ford famously said, “Whether you think you can or think you can’t, you are probably right.”

This is never truer than with a fitness and fat loss goal.

Do you think you can reduce your body fat? Do you think you can learn new, healthier eating habits? Do you think you can become that lean, fit version of yourself?

Whether you think you can or think you can’t, you are probably right.

I personally KNOW you CAN meet all of your fitness goals. That’s what I’ve dedicated my life to – seeing YOU experience results.

Call or email me today and let’s do this!