Testimonial: Laura

Congratulations to BWell Fit client, Laura!  Laura competed in her first bikini competition on Saturday, March 27.  Wow she looked amazing and we are very proud of her.  Laura was definitely the photographer's favorite...can you blame them?  Her body is smoking but she also has a wonderful personality and is a joy to work with.  Thank you for choosing BWell Fit!

Laura's Personalized Program included:

• Complete health, fitness and nutrition assessment
• Fitness and Nutrition program
• Conditioning training - 3 days a week
• Strength training - 2 days a week
• Stretching and recovery - 5 days a week
• 1700-1800 calories a day - 25/50/25
• Monthly assessment and program modification

Tip to Your Health: Eat Breakfast to Lose Weight

Did you know that eating breakfast will help you to lose weight? Yes, it is true! Eating breakfast is one tool you should use to fight the battle of the bulge and keep it off.
One of the most obvious reasons to eat breakfast is that it gives you energy, increasing your physical activity during the day. When you have fuel, you have the motivation and energy to engage in your regular daily activities as well as extracurricular activities such as playing with your kids or going to the gym.

A healthy breakfast refuels your body and replenishes the glycogen stores that supply blood sugar (glucose) which equals more energy. Skipping breakfast is associated with decreased physical activity…less calories burned means more unwanted weight.

Skipping breakfast sometimes mean skipping much needed nutrients that your body needs to function during the day. Eating breakfast gets you on track to make healthy choices all day. People who regularly eat breakfast tend to eat a healthier diet, typically one that is more nutritious and lower in fat. When you skip breakfast, you're more likely to skip fruits and vegetables the rest of the day too.

Studies show that breakfast eaters are less likely to overeat and snack during the day. When you skip breakfast, you may feel hunger pangs later and be tempted to reach for a quick fix, such as chips or candy bars from the vending machine. In addition, prolonged fasting — which occurs when you skip breakfast — can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity. I have heard of people skipping meals, especially breakfast, because they are trying to lose weight. They are actually doing the exact opposite; although they may lose weight initially, the increase fat storage capacity will cause them to put on weight easier and faster in the future.

Unfortunately, more Americans are skipping breakfast. If you're one of them — whether you're trying to save time or cut calories — you may want to reconsider, especially if you're trying to control your weight.

Here's our recipe for a great way to start the day with Pumpkin Maple Oatmeal with Berries

Ingredients:
1/2 cup uncooked quick or old-fashioned oats
2 tablespoons 100% pure pumpkin
1 tablespoon maple syrup
1/2 cup fresh or frozen strawberries or blueberries (great antioxidants)

Directions:
Cook oatmeal according to directions.  Add fruit to cooked oatmeal.  Place in bowl.  Top with pumpkin and syrup.  Makes 1 serving.

Tips:
1. Serve with skim milk
2. Adjust amount of ingredients to as desired

Nutritional Information (per serving):
Calories: 198, Calories from fat: 25, Total Fat: 3g, Saturated Fat: 0g, Soduim: 55mg, Carbohydrates: 36g, Fiber 5g, Sugars: 9g, Protein: 7g

Ask the Experts: Finances Affecting Your Health?

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Join our Affiliate Program

Earn Extra Cash helping others get fit and healthy

Do people often ask you for advice or referrals? Do you want to help your clients, friends, family and others get fit and healthy? Would you like to earn extra revenue?

 

BWell Fit would like to invite you to join our affiliate program.

 

BWell Fit’sAffiliate Program can benefit your business in the following ways:

• Provide your clients added value to work with you
• Set you apart from other services because we know that you are in a competitive industry
• Earn additional revenue for simply doing what you do now through our referral program. We will work with you to put together a system that works best for you
• Expose your services to other markets and potential clients that may not have heard of you
• Give you an innovative platform to market your services and products
• Provide additional programs for former clients and those who have found love and are planning a wedding, starting a family or focusing on other “non-dating” parts of their lives. BWell Fit also has a division that caters to brides, grooms and their entire wedding party and guests
• Additional discounts for your clients
• National and local exposure. Our Doctor affiliate has been featured on Oprah, The Dr. Oz Show, Extra, The Discovery Channel and Travel Channel. Linda and Toneka are well known fitness competitors, representatives and personalities

For more benefits and information on our Affiliate Program contact info@bwellfit.com or call (877) 319-1133

20 Antioxidant Rich Foods to Incorporate into Your Diet Today

What are antioxidants?  Antioxidants are naturally occurring nutrients that aid in the prevention of cancer, heart disease and the effects of aging.

The following 20 foods contain the highest antioxidant concentration:

1. Pomegrantes
2. Small red beans (dried)
3. Wid blueberries
4. Red kidney beans
5. Pinto beans
6. Cultivated blueberries
7. Cranberries
8. Artichokes (cooked)
9. Blackberries
10. Prunes
11. Raspberries
12. Strawberries
13. Red Delicious apples
14. Granny Smith Apples
15. Pecans
16. Sweet cherries
17. Black plums
18. Gala apples
19. Black beans (dried)
20. Plums

* Remember it is best to buy organic when you will be consuming the outside or "peel" of the fruit or veggie.

Ask the Expert: Can Weight Lifting Make Women Look Bulky?

Q: Will weight lifting give me a manly look? I want to tone my arms and shoulders but don't want to look bulky or lose my boobs. Are there certain exercises that can prevent this?

A: The changes of you building the type of muscles that would make you look like a man, are highly unlikely. This is one of the misconceptions that women have about strength training. Just lifting weights alone will not build muscle, give you bulky arms or reduce breast size. Lifting weights will help you to lose weight and get the toned look you desire.

We all think of bodybuilders, both men and women, and think everyone will look like this when we strength train. What everyone needs to realize is that to build muscle it takes a very disciplined strength training routine, a nutrition plan to fuel your workouts and proper supplementation. Realize that bodybuilders are training in the gym at least 4 hours each day, 5-6 days a week to ave the muscle gains that they have. Also, women do not produce enough testosterone like men, so this is another reason why women will have difficulty building muscle.

As women, we should not be afraid of working out and lifting weights. We should have a fitness regimen that consists of total body strength training with lifting weights (5lbs-10lbs), cardiovascular training and stretching. We all want those toned arms and legs right? The only way to have this is to incorporate strength training into your diet.
Remember the more lean muscle you have the more calories you will burn which means you will have less fat deposits.
Here are a few examples of great compound movements that will not only increase your strength, develop your muscle tone, strengthen your core and provide a great cardio workout that will burn calories.
 

• Prone Dumbbell Row

• Squat Jumps

• Also pushups are another great exercise that will tone your entire upper body! To add a little spice and variation, try the “Ms. America Sash”

• Ms. America Sash

So it’s ok to pick up a weights ladies!
If your interested in having a personalized training and nutrition program to help you get your body lean and toned, please visit our website, http://www.bwellfit.com/ today for more information on the right program for you!

Ask the Experts: Flexible Spending Account

Question: I have until the end of the year to use my Flexible Spending Account, does your company accept insurance and can I use the money in my Flexible Medical Pay Account to cover some of the costs of working with BWell Fit.

Answer: YES YOU CAN!! We are happy to announce that BWell Fit is able to accept insurance and FSA/HSA for some of our services that could help you detect signs of and prevent serious illnesses such as heart disease and diabetes. This illness can be prevented and controlled with proper nutrition, fitness and lifestyle choices. Contact us today for a list of covered items: info@bwellfit.com or call (877) 319-1133.

So what is flexible spending arrangement (FSA) or Flexible Spending Account? It is one of a number of tax-advantaged financial accounts that can be set up through a cafeteria plan of an employer in the United States. An FSA allows an employee to set aside a portion of his or her earnings to pay for qualified expenses as established in the cafeteria plan, most commonly for medical expenses but often for dependent care or other expenses. If you need to improve your health and wellbeing of if your goal is to lost weight while improving your lifestyle, contact us for a list of offers and programs.

As the New Year approaches, employees and their dependents around the country are rushing to get check-ups and stock up on needed items before the deadline to use their current account. Otherwise, they'll lose the money left in their 2008 flexible spending accounts. While most people know that they can use the account for check-ups, prescription medications and treatments, you can also use these resources to better your health and prevent illnesses and disease.