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Jumpstart

Fitness

Fitness is the foundation of changing your body, your life and your future. Regular exercise that’s customized to you will not only tone your muscles and get you looking great, but it will help you feel good too, reducing rthe effects of aging as well as the risk of many illnesses. In fact, the American Heart Association recommends 30 minutes of moderate-intensity aerobic activity exercise five days per week to reduce the threat of heart disease and stroke.

That said, the Body Paradox team recognizes everyone has to start somewhere. We’re not going to push you too hard or too fast. Our goal is to get you moving and keep you moving – you will naturally progress if you keep at it. We’ve also found the key to keeping our clients committed and engaged is to always vary the exercises so that each workout offers something new.

Here are a few three-minute videos that offer ways to just get started. Start slow with only 30 seconds per exercise and as little as one complete round of exercises. Then, increase the number of exercise repetitions you can do, with the goal of working up to four rounds. Once you conquer that, you can add time per exercise (increasing to one minute per exercise) and even add weight. Just pick a video below and start today!

And remember, when you are ready, a Body Paradox certified trainer is ready to train you one-on-one or in a group.

Back Attack

  • Row
  • Reverse Fly
  • Deadlift
  • Swingback
  • Superman

Better Legs, Better Glutes

  • Alternating Step and Lunge
  • Alternating Split Jump
  • Posing Squat
  • Clock Squat
  • Wide Leg Dead Lift

Quick Fit Cardio

  • Jumping Jacks
  • Surfer
  • Bound (or Skaters)
  • High Knees
  • Plank Up-Downs

Start Eating Right

There is no doubt that exercise is invaluable in enhancing your fitness, reducing your risk of diseases and helping you tone muscles. However, when it comes to losing weight, healthy eating habits are even more important than exercise, according to a recent study from Loyola University.

The Body Paradox team does not subscribe to eliminating all carbs or to any fad diets. We believe in eating healthier meals in small portions as a way of life. We’ve found that variety is key in building a healthy eating plan you can use to lose weight as well as maintain it.

Below is a three-day sample eating plan to help you jump start a weight loss program. If you become a Body Paradox client, we can help design a weight loss or long-range maintenance eating plan customized for you.

3 Day Sample Menu

Day 1

Note: Consider taking 1000 mg. of green tea extract (caplets) and 12oz of warm water with 2 tablespoons of lemon juice to reduce inflammation and boost energy first thing every morning.

Breakfast
Bowl of Oatmeal (add cinnamon + walnuts + sliced apple), Glass of Skim Milk, Scrambled Egg Whites

Snack #1
Protein or Nutrition Bar (suggestions include Pure Protein (CVS size) or Luna Bar), Water/Green Tea

Lunch
Grilled Chicken on a Wheat Wrap with lettuce, tomato, slice of low-fat cheese, and salsa, 90 calorie Lite Yogurt, and water/Green Tea

Snack #2
Peanut Butter, Sliced Green Apple, and Water/Green Tea

Dinner
Grilled ahi tuna steak, edamame, jasmine rice, sautéed broccoli, and a bottle of water

Snack #3
Protein Drink: Tone up while you sleep! Get your much-needed protein and keep your metabolism fired up while you rest and recover.

Day 2

NUTRITION TIP: A good minimum daily water recommendation is one half your bodyweight in ounces.  For example, a 130-pound woman should drink 65 oz. or more.

Breakfast
Whole Wheat English Muffin with jelly, Tablespoon Flax Oil or Omega-3 supplement, lean protein shake Women (made with skim milk + frozen strawberries)

Snack #1
Banana, 90 calorie Lite Yogurt, and Water/Green Tea

Lunch
Canned tuna in water (mix with lemon juice and black pepper) add fat free mayo put on whole wheat bread, bottle of water

Snack #2
A couple of bunches of grapes, wedge of laughing cow or baby bel cheese, bottle of water

Dinner
Cajun Chicken Breast, Cous Cous, Mixed Grilled Veggies (sautéed in olive oil), and Water/Green Tea

Snack #3
Air popped popcorn with Molly McButter seasoning, bottle of water

Day 3

NUTRITION TIP: Ounce for ounce popcorn packs almost 2/3 as much protein as meat.  What a great excuse for having this much-loved snack!  Just ease off the butter.

Breakfast
5 egg white /1 whole egg omelet (made with onions, peppers, mushrooms and salsa) high grade omega-3’s, whole wheat toast, and a bottle of water

Snack#1
Protein or Nutrition Bar (suggestions include Pure Protein (CVS size) or Luna Bar), Water/Green Tea

Lunch
Cajun Turkey Burger with onions, lettuce, tomato, and Lite Swiss Cheese on Whole Wheat Bun, 90 calorie Lite Yogurt, and Water/Green Tea

Snack #2
Small bag of mixed nuts and pretzels and a Bottle of Water/Green Tea

Dinner
Fresh pasta with roasted red tomato sauce and grilled oregano chicken, bottle of water

Snack #3
Lean Protein Drink: Mix with skim milk and optional fruit of your choice.

Get started today, call 904.962.1797 or contact us online.

Get Motivated

We all need a little inspiration from time to time, whether it’s in regard to getting started, staying committed or eating right. Here are a few sentiments that inspire the Body Paradox team and our valued clients.

Adjust Your Outlook

There are only two options regarding commitment; you’re either in or you’re out. There’s no such thing as life in-between.
–Pat Riley

Stay committed to your decisions; but stay flexible in your approach.
–Tony Robbins

It takes as much energy to wish as it does to plan.
–Eleanor Roosevelt

The way to get started is to quit talking and begin doing.
–Walt Disney

A strong positive attitude will create more miracles than any wonder drug.
–Patricia Neal

You must take personal responsibility.
You cannot change the circumstances, the seasons, or the wind, but you can change yourself.
–Jim Rohn

The longest journey of any person is the journey inward.
–Dag Hammerskjvld

Put all excuses aside and remember this: YOU are capable.
–Zig Ziglar

Commit to Fitness

We either make ourselves  miserable or we make ourselves strong.
The amount of work is the same.
–Carlos Casteneda

All great achievements require TIME
–Maya Angelou

Transformation isn’t a future event. It’s a present day activity.
–Jilian Michaels

It is not only what we do, but what we do not do, that we are held responsible.
–Moliere

Analyze Your Eating

Processed foods not only extend the shelf life, but they extend the waistline as well.
–Karen Sessions

If food is your best friend, it’s also your worst enemy.
–Edward Grandpa Jones

Fat is not a moral problem. It’s an oral problem.
–Jane Thomas Noland