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PERSONAL BEST FIT & HEALTHY NEWSLETTER April 10, 2020

When the social distancing mandate is lifted and we all emerge from our homes, you’re going to notice that many people put on weight during this stressful time. And it’s hard to blame them.

Because fitness is hard.

It’s hard when life is normal, let alone when the world is on lockdown causing our stress to steadily rise and tempting us to turn to comfort food.

Every day we have choices to make, and these choices take us closer to a fit and lean body or farther from a fit and lean body.

Exercise or NO Exercise?

Lace up your shoes and take a run or do a body weight workout instead of getting extra sleep, watching TV or doing whatever else it is that you’d rather be doing. Do this 3-5 times each week for 30-60 minutes.

OR

Spend your spare time being as sedentary as possible. The less that you use your muscles, the more aches, pains and mobility limitations you’ll experience. Oh, and if you’re consuming more calories than your natural metabolism burns then you’ll steadily gain weight.

Eat for TASTE or for NUTRITION?

Choose your meals based on the nutritional makeup rather than following your taste buds. Limit your intake of simple carbohydrates and get lots of protein and fiber in each meal.

OR

Eat whatever sounds and tastes good. The human palate is naturally drawn to items that are high in sugar, salt and fat. Your eat-whatever-diet will be filled with these fattening foods and will be lacking in protein and fiber. You’ll find your weight increases, and your energy levels plummet, accordingly.

Say YES or NO to Junk Food?

Turn down your favorite junk foods –even when you really, really want it. Cut simple sugars and harmful, processed fats out of your diet completely.

OR

Solve your stress with your favorite junk food. As I mentioned above, your favorite foods are likely high in sugar, salt and fat. Or, more likely, your faves are high in all three! Your indulgent eating is going to raise the number on your scale higher, and higher, and higher.

Push HARDER or Get COMFORTABLE?

Push your body to be stronger, faster and better during each workout. Don’t simply go through the motions in your routine – consistently challenge your muscles to do more each day.

OR

Your goal is to be comfy. This means use as little muscular strength as you can on a daily basis. When you don’t use your muscles they begin to atrophy (shrink!), leaving you with less lean tissue. Since lean tissue raises your metabolism, a drop in lean tissue means you’ll be burning fewer calories at rest than ever before.

Count Calories or More is Better?

Limit your total calories to within an appropriate range for your size and goals. Remember, even healthy calories can add up to weight gain when you’re not careful.

OR

There’s no limit on how much you eat – in fact more is better. As a result you often feel sluggish from your overloaded digestive system. And your motivation to exercise get fit becomes dimmer and dimmer.

So which choices will you make? And just because you’re stuck at home right now doesn’t mean that your body won’t be seen in the near future.

Concentrate on discipline, motivation and determination. Do the right thing rather than the easy thing. Most of all, constantly strive forward.

You can do this!

Stressed out? Exercise is a simple solution to get you feeling good fast.

This is because every time you exercise your body increases its production of endorphins, which are responsible for that feel-good euphoria you get after a great workout or while chomping down on a piece of chocolate.

However, before you turn to chocolate and skip your exercise, remember the end result of each and choose which one will help you reduce stress in the long run.


Roasted Broccoli Soup

Here’s a simple, protein-filled soup recipe that you can make with frozen broccoli. It’s a great way to eat something that’s comforting while staying on your healthy eating plan.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

1 head garlic, the top sliced off
2 pounds Broccoli OR 2 (10.8 oz) bags of frozen broccoli or cauliflower
1 teaspoon olive oil
32 ounces bone broth
½ cup unsweetened Greek yogurt
sea salt and black pepper to taste

Instructions

1. Preheat the oven to 400 degrees F. Wrap the garlic head in foil and roast in the oven for 50 minutes.

2. Wash the broccoli and cut into 2-inch pieces. On a large, rimmed baking sheet combine the broccoli pieces with the olive oil. Roast in the oven for 20 minutes. OR if using frozen broccoli simply spread over a foil-lined baking sheet and roast for 18 minutes at 450 degrees F. 

3. In a high speed blender, or food processor, squeeze the roasted garlic out of its skins, add the roasted broccoli, yogurt and broth. Blend until smooth.

4. Pour the mixture into a pot and bring to a simmer over medium heat. Season with salt and pepper to taste. Enjoy!

Nutrition
One serving equals: 188 calories, 10g fat, 129mg sodium, 18g carbohydrate, 7g fiber, and 16g protein

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Inspirational Quotes & Testimonials From Personal Best Clients:

 'COMMIT TO BE FIT!'

'LIFE IS 10% WHAT HAPPENS AND 90% WHAT YOU DO ABOUT IT!'

'CLEAR YOUR MIND OF CAN'T!'

'YOU’RE NOT GOING TO LOOK SO SWEET, IF YOU JUST SIT ON YOUR SEAT!'

'THE ROAD TO YOUR PERSONAL BEST STARTS HERE – GET GOING!'

PERSONAL BEST CLIENTS ARE THE SOURCE OF OUR INSPIRATION. THEY WARM OUR HEARTS & STIR OUR PASSION TO REACH FURTHER WITHIN OURSELVES TO CONSTANTLY DELIVER EXCEPTIONAL SERVICE & CUTTING-EDGE FITNESS EXPERTISE. 

WE ARE VERY PROUD TO BE IN THE COMPANY OF THESE INDIVIDUALS AND HUNDREDS OF OTHERS, WHO TRULY STRIVE TO BE THEIR 'PERSONAL BEST' DAY IN AND DAY OUT. 

BELOW IS A JUST A SMALL SAMPLING OF THE MANY WORDS OF GRATITUDE FROM OUR AMAZING CLIENTS: 

 "I have been with Personal Best since its inception and have never been disappointed. Dario has been my dedicated personal trainer of choice for 15 years and has kept me fit and healthy through the aging process." Linda 

"I was never someone who enjoyed working out or who would commit to a steady exercise routine. I came to Personal Best to rehab a back issue. The list of things I can do now that I could not do before starting with Personal Best could go on and on. The most important has been an understanding of what it means to commit to making exercise a part of my life." Nancy 

"Last Year, my passion for running led me to require surgery for a meniscus tear. After finishing physical therapy, achieving some level of strengthening and low level jogs, I felt something was missing. With my doctor's reccomendation, I started training at Personal Best and has since been the key to my training moving forward and continually improving. Not only have I gained strength in my knee and overall, but also, much more confidence to challenge myself." Renee 

"Personal Best has a hardworking and dedicated staff. I would recommend any of the trainers especially if you want to improve your fitness level." ​Donna

"I love the privacy of the fitness room and the care and motivation that comes from all of the trainers. As a Type I diabetic, the care and caution that Len & Winnie have taken is truly amazing. I am so grateful to them for getting me to complete a program where I have not only seen results, but also kept my blood sugar in check. After years of struggling with this, I finally feel comfortable exercising." ​Daniela 

​"A few years ago I was diagnosed with Arthritis in my hip, I was referred to Len at Personal Best and he came highly recommend that he had the perfect training technique for this type or injury/ issue. I've been seeing Len at Personal Best now for almost 3 years and I'm pain free. I see him along with some group/cardio exercise and I'm 110% better and remain in great health! Super professional matched with amazing knowledge has me continuing to be very athletic pain free!!! 5 Stars!!!!​" ​Lisa

"Len Glassman absolutely changed my life. I had the pleasure of training with Len for about a year. Unfortunately, I had to drop our weekly sessions since starting my own business. Len helped me tremendously in so many ways - aligning my posture, improving my flexibility, strengthened my core, addressed nagging soft tissue issues (neck/back/shoulder) and helped increase my range of motion, We always started the session by warming up and we ended the session with stretches. In between Len customized exercises to my body's ability, with increasing difficulty over time. He taught me how to do exercises at home so I could further my progress on my own. While exercising he was always talking to me about how I felt , ("do you feel that?") to be sure I was getting the desired result. Len also provided useful tips on eating habits and other ways to stay healthy in between our sessions. I can't wait until I am up and running with my business so I can return to our weekly schedule.​" Cheryl

"Personal Best is the only place I will go for training! Len the owner is absolutely awesome! People might say it is a bit expensive but they don’t realize it is more than just a guy yelling at you to sweat more. Both Len and Dario (my trainer) do way more than that. We talk about what food to eat and when. Go over different exercises. How to exercise at home. Generally, life coaching. How to change your life to involve fitness. I went to Personal Best 8yrs ago but lost everything I gained from them. I decided it was time to return and they were the first and only company I called!" ​Ryan

Real changes, one client at a time.  That's what Personal Best is all about.  We understand that making a change is hard - that's why Personal Best is committed to being with you every step of the way.

Call today to schedule a no-obligation consultation.  You owe it to yourself and your family to be the best you can be...and we'll help you get there.