CLICK on the following link to access my Online Magazine

http://WWW.STEVENOLEMAFITNESSMAGAZINE.COM/Links.aspx

DEALING WITH BODY WEGHT ISSUES

The Dumbell Bicep Curl

So you have a weight problem. Pounds have added up over the years, slowly accumulating on your hips, thighs and belly.

When you look in the mirror you don’t like what you see. Yet you feel stuck.

You’re stuck because…

• You’ve gained too much weight to ever lose it all.
• You’re too old to make a change.
• You’d be lost in a gym.
• You simply don’t know where to start.

And so, if you are like most people, you give up on yourself before you ever shed a pound. The enormity of your goal paralyzes your ability to even begin.

I believe you can end this cycle of self destruction by simply focusing on the mole hills that make up the mountain – rather than focusing in on the mountain itself.

Don’t get me wrong, I know that weight loss can seem like an enormous task – especially when you have 20, 50 or even 100 pounds to lose.

However, rather than being discouraged by the mountain of fat you need to lose, conquer the mole hill of losing one single pound each week.

In fact, make it your weekly mole hill to drop one pound a week.

Doesn’t that sound easy? If you did this consistently for one year you would lose 50 pounds.

So how do you shed a pound a week? Simple. Just burn 3500 extra calories.

Create a 3500 calorie deficit each week by a combination of increased calorie exertion (exercise) and a decrease in calories consumed (eating less).

Take every opportunity to exert more calories by increasing your physical activity and to decrease your calorie consumption by eating fewer calories and by making healthier choices.

It helps to record your progress in a notebook and refer back to it. You will be surprised how encouraging it is to see your weekly progress written down on paper.

Remember, if you lose 500 calories a day you will drop a pound in a week.

Here are some practical ways to lose calories:
If you normally… Do this instead…
Drink a mocha Drink plain coffee or tea (250 calories lost)
Eat a snack from a vending machine Enjoy an apple (180 calories lost)
Hit the snooze button in the AM Jog for 30 minutes before work (150 calories lost)
Skip your workout See me for an invigorating workout (changes your life!)

Weight loss doesn’t have to be a mountain. Each molehill you conquer will take you one step closer to a healthier, fitter you.

Small changes to your lifestyle over time will make the difference.

I’m always available to help – call or reply to this Blog to set up your free consultation.

SWEET TANGY SALMON

It’s barbeque season, and what better to throw on the grill than a tender fillet of salmon? Salmon is full of healthy omega-3 fatty acids and B vitamins. In addition to the health benefits, this salmon recipe packs a sweet and tangy flavor that is sure to please.

 

Servings: 2

Here’s what you need:

• 1 fillet of fresh Salmon
• 1 cup Lite Soy Sauce
• 2 tablespoons fresh minced Ginger
• 1/2 cup Agave Nectar (or Honey)

1. Combine the Soy Sauce, Ginger and Agave nectar. Place the Salmon in a pan and cover with the Soy marinade for 1 hour in the fridge.
2. Prepare your grill. If desired, soak a cedar plank to barbecue the Salmon on.
3. Grill over medium heat until cooked through and flaky.

Nutritional Analysis: One serving equals: 300 calories, 12g fat, 8g carbohydrate, .5g fiber, and 40g protein.

Spread the word. Forward this Blog to your friends, family, and coworkers.

Picture This

Having trouble with motivation? Try this technique:

1. Go through your photo albums and find a picture of yourself in your best shape ever. It may be a photo from your college or even high school days.
2. Now go through your photos and find a picture of yourself in your worst shape ever. You may have to go through old shoe boxes of photos, since this photo may not have made it into your photo albums.
3. Place the two photos side by side. You at your fittest; you at your fattest. Study the photos. Remember what it felt like to be in great shape. Remember what it felt like to be in terrible shape (you may be living that right now).
4. Make a decision. Do you want to continue living your life in bad shape? Or will you shake off past failures and do what it takes to achieve the body you once had?

Share your two photos with me. Show me the great body that you once had and together we will get that body back.

 

Health And Fitness Mistakes

Whether you are health and fitness veteran just as well the novice, we’ ve all done some silly things in our lives, at one time or another. You may be fitter and healthier than most people around you. You probably go to the gym on the regular.

You eat well, no junk food or Sugar. And yet, we all have a few skeletons in the closet, some we are conscious of, others may be not. In this article I share five common mistakes that when corrected, can vastly improve your chances to further achieve your health and Fitness goals.

5 Stupid Mistakes we all make

1. You Don’t get enough Sleep

• Falling asleep can be difficult for a lot of people. If you are one of theses individuals, then you will have to try a few strategies to overcome this problem. Try not to eat 3 hours before you go to sleep, it helps eliminate sleeplessness due to indigestion, avoid caffeinated drinks throughout your day. Try to look at sleep like it is a job, make a scheduled bedtime and stick to it. Your body will benefit from a consistent sleeping and waking routine. This will speed up your metabolism and turbo-charge your weight loss.

In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep. Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up. A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

2. You Don’t stay Hydrated

• Dehydration occurs when your body loses too much water. It can slow down your metabolism and in turn sabotage your weight loss goals. Symptoms include: death in extreme cases, but mostly fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases.

Before we drink any water, most of us will wait until thirsty. unfortunately at that point the body has reached a dangerous state and screaming for liquids. The optimal thing to do is drink water regularly. Make water part of your daily routine, to avoid dehydration, rehydrate your body throughout the day. Have a water bottle at your desk and train yourself to sip on it often, perhaps you can drink a full glass of water with each meal of the day.

3. Your Workout is on cruise Control

• Subconsciously, you have reached a comfort zone, a place where the routine is exactly that a “Routine”. You are using the same Exercises, Same machines, same duration, same intensity or lack there of, same pace. You have reached a plateau.  This usually occurs when your body adapts to your routine and weight loss stops. It can be discouraging but also avoidable.

Because of the same old approach each and every time, results have long stagnated. Challenge your body, keep your muscles confused Change a few things about your workout, it can be your pace, your intensity or the exercises. There are many ways to instantly increase the effectiveness of your exercise routine.

Totally switch machines or free weight exercises, remember that for every body part you have, there are several different exercises that can work. Do something totally new, if you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

4. You live on Take Out

• Research suggests that most people eat out an average of once a day. Regardless of what you order out at the restaurant, chances are that it contains more fat and calories than if you had cooked the meal at home.  Restaurants are there to make money and to do that they must make your good taste good, and that usually means a load of Sugar, Salt, preservertives and a host of other additives to lure your taste buds. This causes you to eat way more calories than you actually need.  

Convenience makes people eat out, however with a little organization we can all learn to make our own meals and it takes less time than you thought it would. Sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals.

Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

5. Stress controlling your life

• Unfortunately our fast paced life can make us oblivious to the fact that stress levels are making us fat. You need to know that stress basically causes weight gain. It releases the hormone Cortisol. This hormone causes us to eat emotionally, makes us crave food, and causes food to be stored as fat. The cycle of food and weight gain then becomes perpetual.

A very good way for you to deal with stress is to actually take a paper and write down, issues on your mind, a list of all the bothersome things in your life. Secondly, organize a to-do list as well as strategies that can help resolve these issues of concern. You will soon find that instead on dwelling on your stress, your mind will be busy on the resolution side of things. Getting the stress off of your mind is where you want to be because it puts your body into problem resolution mode.
Are you ready to break the plateau as you take your routine to the next level?

Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.

It’s so simple. Call me (416) 668-9993 or email today stevenolema@gmail.com to get started on a program that will improve your health and well being, and will get you amazing results.

Gourmet Open-Faced Salmon Sandwich

Healthy Food

Open-faced sandwiches are great for cutting out extra calories while trying to lose weight. This recipe calls for sprouted grain bread, which is flourless bread that is densely packed with nutrients. Store your sprouted grain bread in the freezer, since it is made without preservatives or chemicals to promote shelf life. Yield: 2 servings

Here are what you need:

• 1 sprouted grain bun
• 2 Tablespoons hummus
• 1/2 cup arugula
• Half of an avocado, peeled, pitted and sliced
• 6 oz smoked salmon
• 2 thin slices of onion
• 4 slices of heirloom tomato
• Salt and pepper to taste

1.  Spread each piece of the bun with 1 Tablespoon of hummus. Top each with half the arugula, avocado, salmon, onions, and tomato.

2.  Season with freshly ground sea salt and pepper.

Nutritional Analysis: One serving equals: 267 calories, 9g fat, 25g carbohydrate, 6g fiber, and 22g 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.

Holiday Nutrition Tips In Toronto

The holiday season is here, living in big city like Toronto means hosting and attending lots of parties. We are talking Friends, Family, and colleagues, all looking forward to catching up and socialize with those not seen for a long time. This wonderful time of the year can also be a very hazardous time of the year for your health and fitness.

If you are anything like me, for most part the holiday season is more about food than anything else. I said it before and I say it again, there is no good gathering in my house without plenty of food to share, especially on the holiday season. So what is the problem with that you say? well for one thing as always there is just too plenty of food and Drinks to share. The problem then becomes the temptation to eat and drink the most. .

We are talking a holiday season filled with some of my favorite foods. From decorated cookies to mashed potatoes, its one food event after another …at the risk of gaining the wrong weight, I’ve had to teach myself to use the holiday season as a time, to exercise control over my eating habits.

This is not particularly easy for me, it is not always easy to shift focus away from food to the things that really matter, but at the end of the day, nothing compares to looking and feeling good about myself. The idea is that if I can control my eating habits under such circumstances and presence of food, then chances are that the rest of my year will be a lot easier for me to manage nutritionally.

The holiday season is meant to be enjoyed by all, and as such, we should all enjoy the food and gathering. However during the holidays, I also want to minimize my food intake, watch my weight and waist line, and while at the same time maximize my social holiday plans. I’ve come to appreciate the value of a strategic eating plan for the Holiday season.

In this Blog, I give five concrete Tips on how you can enjoy a guilt free Holiday season. Also I will show you an example of what you can eat to stay lean and mean during the holiday. You will learn a very simple healthy holiday recipe that I usually like to bring along to all my social engagements. And of course if you have any questions or comments please feel free drop me line or two either in the comment box or Email. Happy Holidays Everyone. Hoping all is Well and Well is all. May this coming year be a year of prosperity for all. Cheers

TORONTO’S TOP 5 GUILT FREE TIPS FOR A HEALTHY HOLIDAY

TIP #1: Feed your stomach before you go and party.

Always aware of what I eat. I will choose and pick my meals and drinks very cautiously, I have eaten well before I arrived at the party, therefore not too concerned about the food at the event. Am well aware that temptation will lead to over indulgence and eventual weight gain.

TIP #2: Don’t eat the entire dessert, taste a little.

For most people the holiday can brings out a sweet tooth. Try desserts as a sampling exercise. take a taste and move on to the next, try to not to make a meal out of every dessert. You will end up enjoying your holiday without the weight gain.

TIP #3: Say no to calories in a cup.

Pop, Juices, Alcohol. these are all drinks that will lead to high glucose levels. All these beverages are plenty by the dozen all year round, but during the holiday season , we consume tremendous amounts. Not very wise to over indulge on these drinks.

I’ve learned through experience and some convincing from my waistline, Sweet drinks and alcohol amounted to simply nothing but calories added to water, calories packed in a cup, These calories never took up much room in my stomach and so I was constantly left wide open for even more liquid calories. So what do I do, I avoid these beverages altogether, and stick with water. I now aim to drink 2-3 glasses of water at the party.

TIP #4: No second serving of food.

Eating at home has already filled up most the space in my stomach. I can now serve a smaller plate and or a big plate of food if I want, but I will not return back for meal or plate number two. This is always a tough thing to do especially when the food is good.

TIP #: 5: Arrive with healthy choice for the party.

I’ve always felt that a good party has the involvement of everyone invited, all guest should participate at my gatherings, so at my parties, I suggest B.Y.O.F event even if the party isn’t a potluck? – Instead of coming to the party empty handed or with the usual bottle of wine, I bring along my own food. I’ve discovered that most hosts appreciate a thoughtful guest especially a guest that brings in a healthy snack for all to enjoy.

Recipe: A festive holiday Hummus Recipe.

BASIL AND SUN-DRIED TOMATO HUMMUS

While the red and green speckles give this homemade hummus a jolly look, it’s the taste that makes it unforgettable. This dip makes the perfect party take-along. Serve it up with whole grain pita bread or fresh cut veggie sticks. Yield: 12 servings

Here are your Ingredients:

garbanzo beans 1 (15 oz) can

One Tablespoon tahini

olive oil 1 Tablespoon

lemon juice1 Tablespoon

One water Tablespoon

garlic cloves 2 , mashed

salt1/4 teaspoon

2 soy sauce teaspoons

4 sun-dried tomatoes

basil leaves 1/4 cup

Get a food processor put everything inside, blend until smooth like peanut butter.

Nutritional Information: One serving equals: 6g carbohydrate 2g protein, 2g fat, , 2g fiber, and 55 calories.

OKs folks you can now confidently enjoy your holiday season without gaining a pound.

What about the entire year?

Make 2010 a year of betterment and a year of health and Fitness

Let your friends compliment the new you, keep your health in check and gain some confidence , throw away your fat clothes. How would you like to be in a bathing suit by summer.?

I can help you, it is easier than you think.

Action! is what you need to take now.

My guarantee is in my fitness programs, very efficient and result oriented.

Contact me at ( 416 ) 668-9993 or Email me info@stevenolema.com or stevenolema@gmail.com.

Secure your session today for the New Year.

Hoping all is well, Spread the word. Forward this Blog Post to your family, coworkers and friends. Cheers

Hello Toronto! Happy New YEAR

Hi There….Welcome to Steven Olema’s Blog . Thank you for visiting and as you can see, Am new to this blogging thing, so please give some slack let me figure out how this thing really works. Untill then I look foward to hearing from you very soon!. Cheers

 

Click on this Picture