Want To Lose 20Lbs In 90 Days?

Here's Your Healthy Tip of the Day:  I've enrolled into my own Wellness Program and have lost 20 lbs in less than 90 days.  If you would like to lose weight, be fit and swimsuit trim, it's not too late - enroll in my Wellness Program today!  Call or email the office.  917-701-7582  k@kmondesire.com
There will be no blog until Tuesday, March 27th...I'm off for a little R&R!  Stay tuned for more healthy tips next week!

My AARP Card

Well, it finally came in the mail yesterday....my very own AARP card.  I have mixed feelings about this card.  Great discounts, no doubt, come with the membership.  On the other hand, it reminds me that I'm not 25 years old (and forget that '50 is the new 30' crap!).  So, here's my advice for all you 'goldens' out there today:

Here's Your Healthy Tip of the Day:  Have you just received your very own AARP card in the mail like I have?  Well, if you haven't gotten onto the wellness wagon yet, I suggest that there's no better time than the present!  I'm still kicking a heavy bag, doing serious cardio, riding a motorcycle, and doing everything in life that comes my way...and ,in most cases, better, faseter and harder than most 25 year olds out there.  So, don't be a loser in life - hop onto my wellness wagon and you'll have the ride of your life!

Today's Topic is 'Portion Control'

I have a few patients who are into their 4th week of my Wellness Program.  Every single one of them has lost some inches and pounds and through various lifestyle modifications, they are enjoying new and exciting food groups and have traded in 'bad breakfasts, lunches and dinners' for delicious, low fat and seriously healthy fun meals.  They still have their 'cheat meals' once per week and are not feeling deprived of any food group.
So, how do you make something that's going great even better?
PORTION CONTROL WITHOUT PAIN.
It's easier than you think.

Here's Your Healthy Tip of the Day:  When you are at the market and you purchase an 8oz piece of chicken breast (or meat or fish), have the butcher cut it in half or do this yourself when you arrive home.  Immediately freeze or refrigerate one half of the breast and cook the remaining half for your dinner.  If you are cooking for 2 people, when the breast is done, cut the chicken into nice slices and serve it on a nice salad or with a plate of mixed vegetables.  You'll be satisfied with 4oz of lean protein and you'll be having a great dinner.  If you go out to a restaurant for dinner with a friend, split your appetizer, salad and main entree.  Every dining establishment is quite used to accomodating its clientele in this manner (since 80% of us are watching our figures).  You'll have a beautiful meal, proper portions and really enjoy yourselves.  If you are dining alone, ask for a half portion on your plate and a doggie bag for the other half.  In this manner, you won't be tempted to overeat.  When it comes to pastas, think fist-size.  Push what is fist-size to one side of your plate, enjoy it and have the remaining food packed to go with you.  Try this simple technique for a few weeks and see what happens!!

This is just so good, why reinvent the wheel? 
So, Here's Your Healthy Tip of the Day:

7 Fitness Tips for 2011 By Jessica Matthews
The start of a new year typically consists of making resolutions to get in shape and stay healthy. But the truth is many people don’t know how to start a safe and effective workout regimen. Implementing a new fitness program doesn’t mean you simply hop on a treadmill and start running. There are questions to ask yourself, your trainer (if you choose to use one) and even your physician before you start planning your exercise routine. To help kick off 2011, here are a few tips for you to consider when determining a fitness plan that’s right for you:

Set achievable goals. By setting goals, you’ll have a better idea of what your exercise program should look like and what you will want to get out of it. Understanding your fitness objectives, such as losing weight, toning up or becoming stronger, will define what kind of regimen will work best and offer the most success in the long run. Be sure to make your goals specific and accomplishable. Work with a certified personal trainer. A trainer is not always necessary, but it’s generally recommended to meet with a certified fitness professional when starting a new exercise program. He or she will be able to offer advice on the best ways to reach your goals, provide specific exercises and ensure that you’re performing them correctly. Be careful when picking your trainer―not just anyone will do! Here are some tips on how to pick a personal trainer, which includes making sure he or she is certified. Keep a fitness journal. Before you begin, write out all of the exercises—including the number of reps and type of cardio―you plan to accomplish daily or weekly to help you visualize your new fitness program and see how much time you will need to dedicate to it. By writing in this journal each time you work out, you’ll be able to keep track of your progress, as well as adjust the level of intensity of any of the exercises as needed. Consult your physician. Once you set your goals and desired fitness program, it’s important to meet with your physician before getting started. If you’ve ever had a heart condition, take blood pressure or heart medications, have joint or bone problems or are over age 45, then it’s especially important to visit or call your doctor before getting started. If you have a preexisting medical condition, there could be potential risks in adding physical activity to your daily routine. Start slow. Upon creating your exercise program and getting your doctor’s blessing, it’s time to begin! If you’re not used to exercising regularly, set a goal to exercise once or twice a week. As your body adjusts to this schedule, slowly increase the number of times you exercise until you find a comfortable weekly routine. Listen to your body. Like everything, fitness is different for everyone. It’s important to be in tune with and nurture your body. If you start feeling fatigued, lessen the intensity of your workouts or reduce the amount you exercise by one less day per week. When your body is ready for a little more physical activity, add another day onto your routine or find ways to safely challenge yourself during exercise. Don’t get discouraged. If you miss a day at the gym, or even a whole week, don’t get down on yourself—just get back on track when you’re ready and keep your goals in mind. Chances are, once your fitness program becomes part of your daily routine, your body will start craving that extra physical activity and you’ll want to go for a run or hit the gym more often.
Jessica Matthews develops and delivers fitness education as an Academy Exercise Scientist for the American Council on Exercise® (ACE®). Matthews, who is also an ACE-certified Personal Trainer and a registered yoga instructor, specializes in basic wellness, women’s fitness and mind-body exercise.

Fitness...Don't Slack Off

This morning, while walking my trusty dog, I witnessed approximately 100 marines stretching and doing their morning exercises at the World Financial Center here in the Downtown Manhattan area.  It surely was something to see.  100 very fit men in the same place at the same time...a very uplifting sight for anyone's eyes.  Physical fitness at its best would be an understatement.  Later on, I witnessed the same group jogging at a nice slow and steady pace up Broad Street and past the New York Stock Exchange, singing a tune as they ran; smiling and waving back to all of us waving and cheering them on.  Boys, boys, boys and even some girls in the ranks - all jogging easy breezy.  It's only about a mile run they were doing and all told a 2 mile loop...peanuts for anyone who regularly exercises.  But, at the end of the group, there was another 20 or so individuals running in Naval t-shirts, huffing and puffing...struggling to keep up a 10 minute mile pace.  Every one of them was overweight and grossly out of shape.   Following these folks was yet another small gang, barely able to keep up with the naval crowd...ditto for their physical condition.  I had to chuckle because bringing up the rear with the police escort was an ambulance...clearly for the last two groups.  I later found out that the two groups running in the rear were reserves.  Good grief!  Maybe the reservists should visit boot camp a bit more often.  They should be in fit condition should they be called into active duty and being able to run can make the difference between living and dying.

Here's Your Healthy Tip of the Day:  Hopefully, none of us will ever have to run for our lives, but it sure is nice to know that you can if need be.  When you fall out of fitness, you fall out of step.  Your blood pressure and cholesterol rises, you can't seem to do the same sports you used to ('I'm too old' is the poor excuse I hear all the time from people) and you grow old faster.  There are men and women in their 70's doing full Ironman events, playing water polo, and running marathons.  They stay with their fitness program and so they're able to continue their activities.  No one wants to look as bad as the last two groups did today...quite frankly, it was an embarassment to the military.  But you don't have to train like a marine either.  Everything in moderation for good health and fitness.  So get with the program and get out there today.  Exercise for a good healthy life!
I'll see you all out there! 

Jump for Joy and Jump for Your Heart

Well, this morning, I decided that it was time to get out into the street once again and jump rope.  It's been 6 weeks since knee surgery and well....I DID IT!!!  I jumped for about 20 minutes or so, stopping only for a few seconds here and there because my left quad is still a bit weak and it was a bit difficult to get my foot up at times, but the rythym was there and I was doing my thing once again!!!!
My trusty dog took up her usual post...laying down on the cobblestones of Broad St, watching the tourists go by and wondering how long we were going to be out here today.  My neighbors, the security men of the NYSE, my doormen and concierge cheered me on, told me not to 'overdo it' and were with me every step of the way!  They said they were happy to see me back out there and were all inspired to get back into their own fitness routine.  I can jump rope 6 weeks after knee surgery; they could certainly get onto an exercise bike!!
Jumping rope is fun and one of the best ways you can get into great shape...FAST!!!  You'll build up your heart muscle and make it strong, you'll improve your circulation and best of all...IT'S FUN!!!

So, make like Rocky Balboa....or just a Muay Thai Fighter like me...be a neighborhood hero and an inspiration to both kids and adults - jump for joy and jump for your heart!!

I told you all I'd be back....I'll see YOU out there!