Be glad for all God is planning for you. Be patient in trouble, and always be prayerful.

Romans 12:12 NLT

Quote of the Month:

“We can't solve problems by using the same kind of thinking we used when we created them.”   -Albert Einstein

New Clients Only

For the month January 2008, when purchase a training package receive 20 % more training sessions. Limited spots available and filling up fast. Call today and schedule you FREE SESSION to come experience the most effective persoanl training OKC has to offer. Deadline for this special offer is Jnauary 31, 2008

 WIN A FREE TRAINING WEEK

BY BECOMING CLIENT OF THE MONTH

Criteris Must Include:

1. Train a minimum of 12 session per month
2. At least 10 sessions of cardio perfromed 20 minutes done IN STUDIO
3. Bring in nutrition journal or journal oline with Vitabot
4. Tie Breakers will be determined by client referrels. If 2 or more clients meet the same requirements, a drawing will determine the winner.

Keep Working Hard!!!

These days it takes more than an apple a day to keep the doctor off your back.

The good doc is going to pester you about your blood pressure and cholesterol levels - apple or not. And who can blame him?

According to the American Heart Association, 105.2 million adults have borderline to high risk blood cholesterol levels. In addition, nearly one in three adults suffers from high blood pressure. And these numbers grow every year.

So what do you do? Pop a pill and try not to think about it? Or maybe you don't even bother to have your blood pressure and cholesterol checked – what you don't know can't hurt you, right?

Whether you've had your blood pressure and cholesterol levels checked lately or not, these conditions are deadly and sneaky - many people are unaware of the danger lurking in their own arteries.

What's so bad about high blood pressure and cholesterol levels? In a nutshell, these conditions raise your chances for having a stroke, kidney failure, heart disease or heart attack. Here's the lowdown:

Blood Pressure is recorded in two numbers. The first describes your systolic blood pressure. This is the pressure when your heart is squeezing blood out. The second is your diastolic blood pressure. This is the pressure between heartbeats, when your heart is filling with blood.

The ideal blood pressure to have is 120/80 or lower. Blood pressure that falls between 120/80 and 140/90 is considered to be prehypertension - meaning that your blood pressure is higher than normal. If your blood pressure is 140/90 or higher then you officially have high blood pressure.

Cholesterol is also recorded in two numbers - high - density lipoproteins (HDL) and low - density lipoproteins (LDL). The distinction between HDL and LDL is actually quite important - LDL delivers cholesterol to your body while HDL removes cholesterol from your bloodstream. In other words, HDL cholesterol is good and LDL cholesterol is bad.

When there is extra cholesterol in your bloodstream it lines your arteries, causing them to narrow. These deposits can block an artery that flows to your heart - resulting in a heart attack, or they can block an artery that flows to your brain - resulting in a stroke.

The ideal cholesterol level to have is a number less than 200. Between 200 and 239 you are considered to have borderline high cholesterol, and 240 or higher puts you in a danger zone.

Will exercise really help lower your high blood pressure and improve my cholesterol levels? It sure will - and here's how:

Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.

Exercise Increases HDL levels in some people - this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Let's be totally honest for a moment. Sure, you may be taking medication, but you need to fix the problem rather than simply hold it off.

If exercise isn't currently part of your lifestyle you will be amazed at how it will improve your health once you start. I'm sure your doctor could share a myriad of success stories involving people just like you who dramatically improved their blood pressure and cholesterol through exercise.

Health. Isn't that what we all ask for in the New Year?

Exercise is the answer.

The benefits of a consistent and challenging exercise program are numerous - did you know that exercise will even improve your sleep?

I am in a unique position to assist you in grabbing onto the good health that you deserve. Call or email me today to schedule your fitness assessment and get started on an exercise program that will change your life.

Looking to add flavor to your meal without adding extra calories? Try fresh herbs and spices. You will enjoy more flavor AND a smaller you! Remember to avoid creamy or oily dressings-while these are flavorful, they are also filled with fat and calories.

Everyone is entitled to have a sweet tooth-this recipe will fulfill your craving while maintaining your waistline.
Servings: 2

Here's what you need...

• 1.4oz package fat-free, sugar-free chocolate flavored pudding mix
• 1 cup nonfat milk
• 3/4 cup nonfat cottage cheese
• 1/2 cup nonfat plain yogurt
• 4 fresh strawberries, sliced
• 1 packet Sweet 'n Low

• Whisk together the chocolate pudding mix and nonfat milk until smooth. In another bowl, whisk together the cottage cheese, yogurt and sugar substitute.
• Layer pudding, cottage cheese mixture and sliced strawberries to create 3 layers in 2 glasses.