Hurt Soooooo Good!!!

I am going to be honest here when I say that there were a few times when I did not look forward to working out.  Times when my heart and soul just were not in it, so I just went through the motions.  I can tell you those workouts did not feel rewarding.  In fact, I felt guilty and angry that I had shortchanged myself by taking the easy way out. 

I knew that if I continued down this path and failed to challenge myself to work harder and set higher standards for my fitness, I would grow complacent and that could potentially undermine my health.  An idea I found completely unacceptable.

So, what did I do?  
I went home and created a more challenging plan for achieving my fitness goals.  I purposely set the bar well beyond my comfort level.  I knew it was going to be hard, and while it made me a little nervous, I felt excited at the idea of pushing beyond my limits.  I headed back to the gym, and started a more intensive workout, and you know what?  It hurt!  Admittedly, more than once, I didn’t think I would be able to do it, but I did.  When I was done, I not only felt a sense of accomplishment, but I felt exhilarated and recharged.   I had exceeded my own preconceived limits and it felt great!
       
I once read a quote by Lance Armstrong that has stuck with me, and periodically pops into my mind when I am tempted to take an easier path.  He once said, “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.  Armstrong was definitely on the mark!  

All too often, we grow comfortable and complacent in life.  We accept what we think are our limitations without entertaining the idea that we might be able to do more, to improve, to do even better.  Most of us can do better, and need to push ourselves to do so, especially when it comes to achieving our fitness goals.  
You cannot simply go through the motions, afraid to kick it up a notch and really push yourself. You have to take a chance and move outside your comfort zone. Sure, you may experience some pain, but the stakes are high.  We are talking about your health here.

For most people, the process of creating a healthier lifestyle is evolutionary, and hitting a wall at some point is probably going to occur.  It can be frustrating and you may feel like you want to quit, but fight the urge to walk away now.  Find a way to break out of your comfort zone.  Mix up your routine, punch it up a notch, and embrace the discomfort and pain. Doing so will bring you closer to achieving your health and fitness goals, and won’t that make it all worthwhile?
 

Enjoy the newsletter!

Your Coach,

Dave DePew

--
Dave DePew Enterprise, Inc.
2949 Garnet Ave,
San Diego, CA 92109
858.581.3090

Six Pack abs and guns to go with it!!! In just 12 weeks Steve dropped over 23 pounds of body fat, 8.5 inches off the waist and 36 total inches. Way to go Steve!

The New Year is still young, and if you've decided to make this your year for losing the weight and tightening your abs, you're in luck.

Getting a flat midsection really boils down to two things: 1) Getting rid of the fatty layer that is covering your abdominal muscles; and 2) Tightening and toning your abdominal muscles.

The following 7 Tight Abs Tips are your Fast-Track ticket to getting a flat, attractive midsection this year.

Tight Abs Tip #1: Perform challenging strength training abdominal exercises at least three times each week with the use of resistance. Crunches are great, but your body quickly becomes accustomed to the motion, rendering it less effective. Hold a medicine ball or dumbbell at your chest as you perform your crunches—this will force your abs to work harder, and will achieve better results. Your abs are like any other muscle in your body—they need to be consistently challenged in order to become stronger and tighter. Do the following exercise to add some strength work into your next abdominal workout:

The Med Ball Crunch!!!

Tight Abs Tip #2: Stop eating junk. Processed foods, refined sugar and high fructose corn syrup do NOT belong in your diet if, especially if you want tight abs. Cutting these items from your diet will allow your body to maintain stable blood sugar levels, alleviating your body's need to store excess sugar away in fat cells.

The fat stores created by excess sugar intake most often accumulate around your waist, covering up your abdominal muscles. Cut these items from your diet and replace them with real whole foods such as lean meats, vegetables, whole grains, nuts and fruits.

Tight Abs Tip #3: Stop doing long and slow cardio workouts. Instead, use HIIT (High Intensity Interval Training) for your cardio workouts. HIIT training uses intense bursts of cardio peppered throughout your workout. This is a sure-fire way to rev up your metabolism and to get your fat stores to shrink.


Tight Abs Tip #4: Don't be fooled. The market is flooded with 'lose weight' products and products that claim to flatten your stomach.

Tight Abs Tips #5: Challenge your core often. Don't limit your abdominal exercise to the gym, incorporate core strengthening during daily life and throughout each workout. A strong core is the foundation for flat, tight abs.

There you have it! Five tips that, when diligently applied, will help you shed the fat and tighten your abs.

But, keep in mind that your results will be seriously hindered if you do the same exercise routine over and over. Your abs need a progressive challenge in order to transform. This means new exercises, different resistance and increased challenge.

Call or email today to get started on a program that will challenge you, motivate you and transform your body.

Availability is limited -- act now and achieve a slimmer you once and for all this year.

Summer is only 6 months away!!!

How would you like to improve the look of your stomach in a matter of seconds? Simple. Don't slouch. When you slouch, with shoulders rounded forward, your stomach pooches out. Instead, push your shoulders back, chest up, and pull your abdominals in. And just like that you look slimmer, and by keeping your abs pulled in you are strengthening your core.

This stew is perfect for a cold winter day. It is packed with antioxidant-rich vegetables and fragrant spices. Serve this stew over a scoop of cooked quinoa or whole grain brown rice. Yield: 6 servings

Here's what you need:

• 1 1/2 cups plus 3 tablespoons water or vegetable stock, divided
• 1 large size yellow onion, finely chopped
• 2 large size red bell peppers, seeded and chopped
• 2 or 3 garlic cloves, minced
• 1 teaspoon agave nectar or pure maple syrup
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground cumin
• 1 teaspoon grated or minced fresh ginger
• 1/2 teaspoon saffron
• 2 medium size sweet potatoes or garnet or jewel yams, peeled and cut into 1/2 inch cubes
• 1 can (15oz) diced tomatoes, undrained
• 1 can (15oz) chickpeas drained and rinsed
• Salt and pepper to taste

1. Heat 3 tablespoons water in a soup pot over medium heat. Add onion, peppers and garlic, and cook for 5 minutes. If the water begins to evaporate, add a little more.
2. Stir in the agave nectar, coriander, cinnamon, cumin, ginger and saffron and cook for 1 minute, stirring constantly. Add sweet potatoes, and stir to coat. Stir in tomatoes, remaining 1 1/2 cups water and chickpeas. Bring to a boil, then reduce heat to low.
3. Simmer until sweet potatoes are tender, about 30 minutes. Season with salt and pepper, then serve over quinoa or brown rice.

Nutritional Analysis: One serving equals: 141 calories, 1g fat, 29g carbohydrate, 6g fiber, and 6g protein.

Spread the word. Forward this newsletter to your friends, family and coworkers by using the 'refer a friend' link below. They'll thank you for it.