Newsletter, March 1, 2010 - Newsletters LISTED by DATE

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Newsletter, March 1, 2010

Written by Administrator

Monday, 01 March 2010 21:57

03/01/2010Dave DePew's Get Fit Newsletter

start_over

Here we are the second month of 2010 comes to a close... where do you stand with your resolutions?

Have you made progress or did your motivation sizzle out?

Maybe you had some of both?

If you got started and did anything at all you should be very proud of your efforts! Heck, most people wait around for motivation to strike them like a lightning bolt. Even if you fell short of maintaining your plan you did better than most just by taking some action!

Well, I've got good news: motivation isn't something that happens to you - it's something that you create for yourself each and every day. Some days we fall short of meeting our expectations.

The key is to just keep moving forward!

If you're not feeling very motivated to achieve your goals, it is likely due to a few mental setbacks that we all face from time to time. I have some tips that can help keep you from being held hostage.

Here are my 21 Start Over Mindset Tips to prepare your mind for ongoing success.

Success comes first in the mind, so visualize yourself accomplishing your goals.
Remember, you are the only person who can hold you back.
Forgive yourself and love yourself despite past failures.
Decide what is important in your life, and focus on that.
Conquer each negative thought the moment it enters your mind, when it is weakest.
Give up the idea that things won't go right unless you worry about them.
If you bring the body of your dreams to the point of resolve, then you'll soon be living in it.
Look towards your future, if you believe the best is yet to come then it will be.
You become what you think about most.
The margin between success and failure is very small and easily bridged by determination.
Start your day by accomplishing your hardest task first.
Set small attainable goals, rather than one monumental goal.
Convince yourself that exercise is fun, and it will be.
Know your big reason why.
Create a motivating play list of songs to use as the sound track to your workout sessions.
Every decision you make leads you either closer toward achieving your goal, or farther from it.
If you think you're a fat person, then you'll stay fat. If you think you're fit, then you soon will be.
Once you've set your goal, your attitude either pushes you toward accomplishment or failure.
If you don't know exactly where you want to go, you will likely end up someplace else.
You can have the body of your dreams, but first you must give up the belief that you can't.
You can only have two things in life: excuses or results.

I can help you with any number of results-driven fitness program. I have 21 day programs, 12 week transfromation programs and long term programs. Give me a call.

Enjoy the rest of my newsletter!

Your Coach,

Dave DePew

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

Added Motivation

Before you start your fitness program, you should think about your goals and what you would like to get out of the program. The best way to stay motivated is by keeping a record of your progress. Before you begin the program, put on a bathing suit and take a “before” picture of yourself. Also, record your weight and measure your various body parts – waist, chest, arms, and thighs. Then update the record of your weight and body measurements on a weekly or biweekly basis. When you finish the 12-week program, record your new weight and body measurements, and then snap an “after” picture.

Need some added motivation?

How does a $1,000.00 sound?

When you enter the Biggest Transfromation Contest you could have a chance at winning one of five catagories. First prize in each catagory is $1,000.00!!!

All this and you can help feed families in need.

Jay got Jacked!!!

In just 12 weeks Jay lost over 42 pounds and 9 inches off the waist!!!

DO YOU WANT RESULTS LIKE THESE?
CALL RIGHT AWAY AND SET UP YOUR INTERVIEW AND SAMPLE WORKOUT

858-581-3090

Exercise Tip: Dumbbell Bent-over Row

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Preparation:
Stand with shoulder-width stance grasping the dumbbells at your side, pull your shoulders back and lift your chest. Bend the knees slightly and hinge forward flexing the hips without flexing the lower lumbar spine.

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Execution:
Pull dumbbells to each side until it makes contact with ribs or until upper arms are just beyond horizontal. Return until arms are extended and shoulders are stretched forward. Repeat for the desired repetitions.

Comments:
Be sure to keep back flat in the performance of this exercise. When bending, do not bend more than 45 degrees horizontally. Keep shoulders down, pulled toward the hips (do not “hunch” shoulders.

7 Reasons Why You Can't Lose Weight

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There are few things more frustrating than not being able to lose weight.

You want to be slimmer and to tone your body, but your weight won't budge.

Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

Blocker #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you've always wanted.
Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
Give up the belief that you can't achieve the body you've always dreamed of. See it first in your mind, and then in the mirror.

Blocker #2: Your Fear

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

Believe that something MUST change. You can't be wishy-washy about it. You can't be considering it. You can't even be pretty sure about it. You've got to be rock solid.
Believe that YOU must change it. You can't pass the buck of responsibility and expect to lose weight. It's on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
Believe you CAN change it. You may have failed in the past, but that doesn't matter. When you put your mind to it, you're able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you'll be unstoppable.

Blocker #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer.

Don't skip out on your responsibilities with excuses, instead expect more from yourself.
Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal, and read them first thing each morning.
Remember that you can only have two things in life: excuses or results. Which do you want?

Blocker #4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.

The margin between success and failure is bridged by your commitment. Don't give up until your goal has been achieved.
Treat exercise with the same importance as a work meeting, and you'll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
If you don't give up, then you'll never fail.

Blocker #5: Your Diet

If you consistently eat the wrong food, then you're weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

Don't eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Blocker #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
Remember that anyone can have one great workout, but that won't get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Blocker #7: Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
I am passionate about seeing you achieve results - don't waste your time, energy and effort on mistakes.
When you start a program with me, you suddenly have the upper hand on weight loss. I'll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.

Get serious about your results and begin the last weight loss program that you'll ever do.

Call or email today to schedule your first workout. You'll find my contact info in this newsletter.

Creature of Habit

What do you do every night before getting into bed? You brush your teeth. It doesn't take much thought since it is such an ingrained habit. Imagine if exercise was as much of an ingrained habit as brushing your teeth. You would quickly achieve your weight loss goal and improve your health.

Here's how to make exercise a habit:

1) Exercise at the same time each day

2) Put it on your schedule as a must - not a maybe

3) Log your workouts in a journal

4) The ultimate way to create the habit of exercise is to join one of my programs - talk about guaranteeing your success!

Quick Chicken and Veggie Bowl

This recipe serves up a refreshing new twist on chicken. Delicious veggies and chunks of tender chicken are coated in a savory sauce, and served over wild rice. It works great as a weekday meal, since it only takes about 20 minutes to make.
Servings: 6

Here's what you need...

2 cups wild rice, cooked
1 Tablespoon sesame oil
1 sweet potato, halved and thinly sliced
1/2 cup red onion, thinly sliced
1 cup mushroom, sliced
1 Tablespoon ginger root, minced
3 cloves garlic, minced
2 Tablespoons mirin (rice cooking wine)
2 Tablespoons soy sauce
1 Tablespoon toasted sesame oil
1 teaspoon corn starch
1/2 teaspoon crushed red pepper
2 cups green beans, chopped
4 cups chicken breast, cooked and cubed

In a large saucepan place the sesame oil over medium heat. Add the sweet potato, onion, mushroom, ginger and garlic. Sauté for 5 minutes.
In a small bowl combine the mirin, soy sauce, toasted sesame oil, cornstarch and red pepper. Set aside.
Add the green beans and chicken into the pan and continue to cook for 2 minutes. Pour the soy sauce mixture in and mix until fully incorporated. Cook for another 3 minutes.
Serve over wild rice.

Nutritional Analysis: One serving equals: 299 calories, 8g fat, 23g carbohydrate, 2g fiber, and 33g protein.

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21 Day Rapid Fat-Loss Boot Camp

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Are you ready to drop 5 to 8 pounds and over 15 inches of waistline in the next 21 days? If you're not, this EXTREME 21-day Boot Camp Program may NOT be for you!

We're looking for a few good people...

All those who are sick and tired of weight loss scams and have tried all sorts of crazy diets
If you are sick and tired of gaining weight during the holidays and want to start the new year off with a new YOU!!!
You want a no-nonsense meal plan that will once and for all teach you the right way to eat for your body!
If you have a crazy work schedule and need high energy group workouts available at all times of the day and evening!

If this is you then don't wait! Dave DePew Boot Camps in Pacific Beach is having a 21 Day Rapid Fat Loss Boot Camp! Hurry before the class fills up. Get Results!

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