Staying Healthy and Fit is a Choice

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For adults, it is more important now than ever to make sure you maintain a healthy, active lifestyle as you age. Getting fit, eating right and taking proper care of yourself are age-old words of wisdom for improving your likely hood of living a long and happy life.
There are many things that factor into your ability to stay fit. First and foremost is your current fitness level. If you spend most of your time in front of a screen, whether it is the television or computer monitor, chances are that you may be living a relatively sedentary lifestyle. Don’t be discouraged though because in today’s fast-paced, technology driven society, it is very easy to let your fitness and health deteriorate. Americans are steadily spending more and more of their waking hours on the computer, at work, school and home.
There are, of course, many people that make sure they get plenty of exercise and eat a healthy nutritious diet as well as logging their requisite time on the computer. It is not only possibly to achieve this balance in your life, it has been recommended for years by health medical and fitness professionals for years.
The first step to a successful fitness routine is to plan ahead. Set realistic, incremental and long term fitness goals. The helps keep you going in the right direction since you will make step by step accomplishments all aimed towards your ultimate fitness goals.
Next, you want to assess your fitness level. It is a good idea to consult with your physician before starting a new plan. Millions of people fail their fitness plans by throwing themselves into the latest and greatest fad diet or exercise craze only to fail miserably because they didn’t accurately gauge their fitness levels or plan their fitness goals. Start your new routine slowly and build up your strength, flexibility and endurance gradually to help avoid injury.
Arguably the most important and most difficult part of your fitness plan is consistency. Many people get started on the right foot but only commit themselves to a few days or weeks before they start skipping routines and eating foods that are not good for them. By staying true to your fitness plan, you will see results and you will succeed. Always keep in mind that if you are out of shape or overweight or both, you did not get that way overnight. It took time and bad habits to get that way and it will take time, healthy habits and dedication to get you back into a healthier, fitter you.
Make the commitment to yourself to live healthy and get into shape and you will succeed with a little faith, lots of hard work and determination. Your future happiness is in your hands, make it the best and healthiest it can be.
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Eggplant Lasagna

Spicy eggplant lasagna with herbed spaghetti s...Image by DeathByBokeh via Flickr
Eggplant Lasagna
(Recipe Courtesy of Sabrina Livshin, RD, LDN)

Ingredients:
2 Medium Eggplants, Sliced Lengthwise 1/4-1/2 Inch Thick
Cooking Spray
1 Onion, Chopped
4 Garlic Cloves, Minced
16oz Lean Ground Turkey (99% Fat-Free)
1 Jar No-Sugar-Added Pasta Sauce (Di Molise Classico Tomato and Basil or Equivalent)
Fresh or Dry Italian Seasoning to Taste
1 8oz Package 2% Low-Fat Mozzarella Cheese (2 Cups)

Directions:

Salt both sides of the sliced eggplant and put the slices in a colander to drain for 20-30 minutes. Rinse the slices and pat dry with paper towel and set aside.

Sauté the onion and garlic in the cooking spray. Add ground turkey and cook until brown. Add in the sauce and desired Italian seasoning and simmer for 20 minutes. Layer the bottom of a 9x13 casserole dish or baking pan with the sliced eggplant. Top with 1/3 sauce and 1/3 cheese. Repeat for 2 more layers. Bake for 30 minutes at 350 F or until eggplant is tender and cheese is bubbly. Slice into 6 servings.

Nutrition Information per Serving:

252 Calories
11g Net Carbs
7g Fiber
7g Fat
31g Protein
614mg Sodium
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Cannellini-Carrot Sandwich Spread

Carrot diversityImage via Wikipedia

Contributed by Vic Speedwell
Mike George Fitness System








Cannellini-Carrot Sandwich Spread

use organic ingredients when available


Rinse and cook 1 cup dried cannellini beans. Soaking is optional for most white beans. Rinse in cool water after cooking and cool.


Blend together until creamy:

cooked beans

1/2 cup olive oil

juice from 1/2 lemon

1 clove of garlic


stir together then add to bean mix:

1 seeded, chopped cucumber

3 stalks chopped celery

4 shredded carrots

1 tablespoon agave nectar

1/4 cup apple cider vinegar

salt, dried dill, fresh cracked black pepper, lemon pepper to taste


optional addition:

1/4 cup raw sunflower seeds to carrot spread

1 cup chopped sprouts (pea, radish, microgreens, etc will all work well)


This can also be used as a dip for your favorite cracker.


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Boot Camp is Coming!

Outdoor ExerciseImage by M.V. Jantzen via Flickr

"Fit To Fight", a military style group exercise session starts in April. Please call us to reserve your spot now! Go into summer feeling and looking your best. Space is limited so call 312-943-6700.

Existing MGFS clients pay only $100 while the rate for non clients is $250 per month. "Fit To Fight" will meet outdoors, at 5:30 a.m., from Tuesday through Saturday, starting April through June.

We take personal training and clinical psychology to a whole new level...providing the best trainers, metabolic tests, and nutritional counsel to help you lose the weight and achieve optimum wellness quickly and safely. Click on the link below to schedule an appointment. Schedule Appointment
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Working Out with other people offers many benefits

A public demonstration of aerobic exercisesImage via Wikipedia

If you are beginning a new workout routine and want to optimize your results you should consider working out with other people. This way, in the mornings when the alarm goes off at 6am to awaken you for your morning jog or workout routine, you will jump out of bed and get dressed so you will not let down those you are running
with.
It is very easy to hit the snooze button and go back to sleep again if you are working out alone. It happens every day to thousands of people intending to get serious about their health but have trouble since are only being held accountable to themselves.

No matter if you are taking aerobics, strength training or walking, working out in a group offers many benefits. You will have much more motivation and commitment for sticking it.
You also are offered a good dose of healthy competition when you work out with others. You can set goals and see who reaches their goals first. You also have more options at a gym if you are a group. For example, your group could take group aerobic classes
together.
The more the merrier! When you are working out as a group in a class, you get the added benefit of having a professional instructor to guide you along. You will also learn how to do the exercises properly which will cut your chances of being injured.
Whether you choose one workout buddy or join a group, you will all benefit from the circle of mutual support and encouragement. You will build lasting friendships and a great sense of camaraderie from joint workouts. Approaching your exercise goals
this way help ensure that everyone is a winner!


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Make Use of a Workout Partner for Best Results


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If you are embarking on a new diet plan or exercise regime, then you will need to keep yourself motivated in order to obtain the results you desire.

By finding a workout partner you will be much more likely to stick to your new diet and exercise routine since you will be accountable to someone other than yourself. Your workout partner will expect you to show up at the gym, track or wherever you plan to work out on your workout days at the agreed upon times.

Your workouts will be much more pleasant and seem to go quicker if you have someone to talk to while working out. You will also have someone by your side to give you encouragement and to tell provide you with positive feedback as your health and fitness levels improve. They will also be relying on you to help keep them on track so be sure to comment on their progress and be constructive if they are putting in enough effort.

When weight training, you should always have a spotter there with you. Sometimes it is not always possible to find someone available, but if you have a workout partner, that problem is automatically solved.

In order to find a partner to train with, you can ask the staff at your local gym or fitness center that you attend if they could suggest other members who have goals similar to yours. Some of these establishments have bulletin boards where people leave “ads” for workout buddies. If not, you could suggest it to the staff.

Finding an existing friend, your significant other or a co-worker to be your workout buddy can be a great idea too. It can help deepen your relationship with the other person and you probably already know what strengths and weaknesses they are likely to have that will help make sure you both stay focused on your workouts.

Whether you choose to work out with a new or old friend, be sure it is someone that is serious about the health and you will both reap the rewards of your efforts and dedication. Don’t forget to celebrate each new goal you reach in your fitness plan, it will help keep you motivated to continue.

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