Are you ready to begin deliberately creating and receiving more of what you really want in your life?

By consciously and intentionally working with the Law of Attraction, you can create exactly what you want with less effort and more joy.  You can begin to live a truly conscious life that is filled with purpose and meaning.

By simply trusting in the natural order of things and by trusting in a higher power than yourself, you can learn to let go and begin living in a place of real faith, gratitude and joy.

As you begin to make these changes, you will become increasingly aware of the miracles all around you and the events in your life will begin to unfold in a magical and mysterious ways.  We are inextricably connected to everyone and everything in the universe, including God.  At any given moment the Universe is automatically responding to every thought, feeling and action.

The Universe has no choice; it’s simply the way things work.

It acts like a mirror, reflecting back to you the very energy you project.  The thoughts and energy that you send out into the Universe will always attract back to you in one form or another, things and experiences that match those thoughts and energy.  This is the Law of Attraction at work in your life.  It is a perfect example of this brilliantly designed Universe in action, an immutable universal law.

The Law of Attraction is the scientific explanation for coincidence, serendipity and the power of prayer.

If you want to find greater happiness and fulfillment in your life, you must begin to live in harmony with the natural rhythm of the Universe and in harmony with the Law of Attraction.

It’s important to live in a place of gratitude, greater peace and higher consciousness.

Do what you love and make time to find joy in your life.  It is your natural birthright to be happy and your obligation to express yourself through your natural gifts and talents in a way that brings you joy.  By doing so, you are making an essential contribution to the world we live in.

You are here for a reason and the world needs what you have to offer.

Antoinette is a fitness consultant specializing in small group and youth fitness. Antoinette provides her clients with the knowledge, support and motivation necessary to get to the next level of physical as well as mental, emotional and spiritual fitness.

Call today to make an appointment for you FREE fitness evaluation and consultation by phone.  We would be happy to assist in matching you up with a program that is right for you.  Contact me at 908-902-1207.

 Are you interested in burning fat, building muscle balance or increasing your strength and stamina!  Then kettlebell training is for you.

Kettlebell training started out as a “manly” activity, but because of the phenomenal results achieved, it didn’t take long for housewives, celebrities, female athletes and grandmas too, to start reaping the benefits.

For those of you who don’t know what a kettlebell is, let me explain.  Imagine a black small bowling ball with a suitcase handle on it.  It’s a hunk of iron that comes in several sizes and weights, ranging from 8lbs to 97lbs and for those super strong men and women, 105lbs.  The unique value of kettlebell training is derived from ballistic (fast exercise) work.  In addition to giving you incredible muscular endurance when done in high repetitions, any excess fat that you have will melt off rapidly.  If you want to lose weight and tighten up your glutes, quads, abs and arms, begin a kettlebell training ballistic workout, along with some low rep kettlebell strength workouts and you will be ready for your bathing suit and summer fun!

There are many great benefits of kettlebell training for women.  It helps you tone up and lose fat without over developing muscles.  Building muscle is not easy for men and it is especially not easy for women, so building muscle should be the least of your worries.  It’s kinda like worrying about making too much money.  Remember though, fat loss is 70% diet and 30% training.  A healthy nutritious diet is very important.  Kettlebell training is extremely effective in ramping up your metabolism. 

 Start your kettlebell training now and get the following benefits:

• Fat Loss  -  Kettlebell’s provide intense fat burning workouts. 

• Strong Bones and Joints  -  All kettlebell exercises are load bearing and help bones regain and maintain strength.  Kettlebell exercises are gentle on joints as there is no impact.  Many women notice joint health and improved range of motion when doing kettlebell training.

• Strength without bulk.  Kettlebell training increases strength without bulk.  You can enjoy a strong lean body and look like a fabulous women.  Noticeable improvement in strength and endurance can be achieved in as little as 7 days.

• Endurance and Stamina.  Kettlebell training will build endurance and stamina without running.  Many women athletes chose kettlebell training as their cross training tool.  It’s easy on their joints and incredibly effective in strengthening your cardiovascular system.  If you don’t have time for a run, grab a kettlebell.

• Muscle Balance and Function.  Kettlebells force your body to work as one unit.  As a result weak links are revealed and fixed.  Your body regains proper muscle balance and improved functionality.

• Confidence to handle anything that life throws you.  Kettlebell training is functional!  As a busy mom, trying to balance all that you do, from loading and unloading the trunk, moving furniture to playing with the kids in the park, you will have the muscle balance, strength, stamina and flexibility to do it all.  Enjoy improved quality of life and live your life to the fullest.

Antoinette is a fitness consultant specializing in small group and senior fitness. Antoinette provides her clients with the knowledge, support and motivation necessary to get to the next level of physical as well as mental, emotional and spiritual fitness.  Call today to make an appointment for you FREE fitness evaluation and consultation by phone.  We would be happy to assist in matching you up with a program that is right for you.  Contact me at 908-902-1207. 

THE GOOD NEWS:  REVERSING HEART DISEASE 

Everyday, nearly 2,600 Americans die of some type of cardiovascular disease, averaging one death every 34 seconds.  Another staggering statistic is that nearly 7.1 million Americans have had a heart attack during their lifetime. Those lucky to survive often have another heart attack later on in their life.  However, this does not need to be the norm.  Eating habits and other lifestyle factors play a major role in the risk of developing heart disease.  Surprisingly, heart disease can generally be prevented and even reversed!

 Atherosclerosis is the most common form of heart disease.  Plaques of cholesterol and other substances, very similar to small tumors, form in the artery walls and eventually the passageway for blood flow becomes clogged. The term “sclerosis” actually means hardening, and to give you an explicit visualization – a viscous, yellow, hardened, life-taking, plaque.  This restricts blood flow which in turn means less oxygenation for the heart muscle.  Oxygen is vital for the heart to function.  When it is not in abundance, chest pain (angina) occurs, usually following exercise or excitement.  When the blood supply is completely cut off, a part of the heart muscle actually dies.  This is known as a heart attack, or the medical term: myocardial infarction.  

Let’s make it clear; atherosclerosis is not caused by old age.  When battlefield casualties were examined during the Korean and Vietnam wars, American soldiers had significant atherosclerosis at only 18 or 20 years of age.  Their Asian counterparts, raised on a diet consisting mainly of rice and vegetables had much healthier arteries.  Older people are more likely to have heart problems than their younger populace because they have had more time to indulge in unhealthy eating habits, not because they have a hereditary tendency towards heart disease.  Usually, the problem is not due to genetics, but to poor eating and smoking habits.  Surprisingly, only about 5% of the population has a true genetic tendency towards heart disease.  Unfortunately, we can’t just blame it on our genes, unless we are part of that scant 5%.

What is Cholesterol?  Cholesterol is not the same as fat.  If you had a bit of cholesterol in your hand, it would look like wax.  Your liver manufactures cholesterol and sends it out to be used in the production of hormones and cell membranes and in other parts of the body.  Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dl) of blood serum.  Based on the results of the Framingham Heart Study, and other research, the ideal level appears to be below 150 mg/dl.  At this point, coronary artery disease is very unlikely.  Sadly to say, nearly 107 million American have cholesterol levels over 200 with the average level for coronary artery disease victims being 225.   Astoundingly, the Federal Government’s recommended maximum cholesterol level is still as high as 200.

Let’s discuss the different types of cholesterol.  When cholesterol is transported in the bloodstream, it is packed into low-density lipoproteins (LDL) also referred to as “Bad Cholesterol”.  Although LDL is necessary in limited quantities, a high LDL cholesterol level can dramatically increase your risk of a heart attack.

When cholesterol is released from dead cells, it is picked up for disposal in another kind of package called high-density lipoproteins (HDL), also referred to as the “Good Cholesterol”.  When doctors measure cholesterol levels, they first look at the total cholesterol as a good quick guide to assess a person’s total risk.  For a more exact guide, they divide the total level by the HDL level.  The ratio of total cholesterol to HDL should ideally be less than 4 to 1.  Unfortunately, the average American male’s ratio is much higher than that at 5.0 to 1.  Vegetarians on the other hand average only about 2.8 to 1.3.  Smoking and obesity appear to lower HDL (good cholesterol), but HDL can be raised by vigorous exercise and foods which are rich in vitamin C.

How to lower your Cholesterol.  Our bodies make plenty of cholesterol for our needs, so we don’t need to add any in our diets.  Cholesterol is found in all foods that come from animals:  red meat, poultry, fish, eggs, milk, cheese, yogurt and every other meat and daily product.  Choosing lean cuts of meat is not enough; the cholesterol is mainly found in the lean portion.  Believe it or not, chicken contains as much cholesterol as beef.  A four (4 oz) serving of beef or chicken contains 100 milligrams of cholesterol.  Every 100 mg of cholesterol in your daily diet adds roughly 5 points to your cholesterol level.  This does vary from person to person.  In practical terms, 100 mg of cholesterol is contained in 4 oz. of beef or chicken, half an egg, or 3 cups of milk. 

Cholesterol levels can dramatically be reduced by changing the foods we eat.  Decrease fat intake, especially saturated fats.  Keeping your total fat intake low is an important way to lower cholesterol and reduce the risk of other chronic diseases.  Foods such as animal products, especially meat, ice cream, cheese, fried foods, margarine, vegetable oil, mayonnaise and many deserts are all loaded with FAT.  The most important piece of information to look for is the percentage of calories from FAT.  Even in the leanest cuts of beef, about 30% of the calories come from FAT.  Skinless chicken is nearly as high, at 23%.  Even without the skin, chicken is never truly a low-fat food.  Most cheeses contain 60 to 80% of calories from FAT and premium ice cream often contains 45 to 65% of calories from fat.  Butter, margarine, and oils of all types are typically 95 to 100% of calories for FAT.  The best oils to use are Canola and olive oil.

However, grains, beans, vegetables and fruit have comfortably less than 10% of their calories coming from FAT.  Animal products also contain saturated fat, which causes the liver to produce more Cholesterol.  A vegetarian diet is the best way to keep saturated fat intake low and to avoid cholesterol completely.

Along with a low saturated fat diet, it is essential to boost your fiber intake.  A high fiber diet has been proven to reduce the risk of heart attack and other cardiovascular diseases.  Eating at least 10 grams of soluble fiber daily has been shown to reduce LDL cholesterol by about 5%.  Foods that contain high soluble fiber include oatmeal, whole oats, and legumes, as well as fruits which are rich in the soluble fiber pectin.  They will help decrease harmful LDL cholesterol levels and reduce your risk of cardiovascular disease. 

If you’re faced with high cholesterol or cardiovascular disease you need to think carefully about what you eat as it could have a major impact on your condition.  Making changes such as substituting low-fat products for full-fat ones, cutting the amount of saturated fat in your diet,  choosing low-fat dairy foods instead of high-fat varieties, using monounsaturated oils,  increasing your intake of omega-3 fatty acids and increasing your intake of fiber can all be beneficial and lifesaving. 

The Lancet, in 1990, published the findings of Dean Ornish, M.D., who demonstrated that heart disease can actually be reversed without medicines.   Until then most doctors were not even attempting to reverse heart disease, even though it was, as it is now, the most common cause of death.  Most believed that the plaques of cholesterol and other substances that clog the arteries to the heart would not go away.  Dr. Ornish tested the theory that a more potent diet, along with other lifestyle changes, might actually reverse heart disease.

  He selected patients who had plaques that were clearly visible on angiograms and split the patients into two groups.  Half were referred to a control group in which they received the standard care that doctors prescribe for heart problems.  The other half began a vegetarian diet in which less than 10 percent of calories were contributed by fat.  They were also asked to begin a program of modest exercise and learned to manage stress through a variety of simple techniques.  Smoking was not permitted.  The patients had previously been struggling with the crushing chest pain of heart disease, but “most of them became essentially pain-free,” Dr. Ornish said, “even though they were doing more activities, going back to work, and doing things that they hadn’t been able to do, in some cases, for years.”  Not only did their cholesterol levels drop dramatically, but after a year, 82 percent of the patients who followed Dr. Ornish’s program showed measurable reversal of their coronary artery blockages.  The plaques were starting to dissolve with no medications, no surgery, and no side effects. 

In closing, you can certainly help reverse heart disease by adopting a low-fat, vegetarian diet, by increasing your fiber intake, and incorporating daily physical exercise to your health regimen.  Smoking and managing your stress are also two contributing factors that directly can influence your overall heart health.  Your heart, just like your bicep, is a muscle.  You need to treat it as such by strengthening it, and supplying it with the vital oxygen it needs to live.  You only have one heart, one body and one life, take care of it, by taking care of you. 

Antoinette is a fitness consultant specializing in small group and senior fitness. Antoinette provides her clients with the knowledge, support and motivation necessary to get to the next level of physical as well as mental, emotional and spiritual fitness.  Call today to make an appointment for you FREE fitness evaluation and consultation by phone.  We would be happy to assist in matching you up with a program that is right for you.  Contact me at 908-902-1207. 

Osteoporosis is a disease in which bones become fragile and easily broken.  If not prevented or if left untreated, Osteoporosis can continue painlessly until a bone breaks.  These broken bones also known as fractures usually occur in the hip, spine and wrist.  Any bone can be affected, but of real concern are the fractures of hip and spine.  A broken hip usually requires hospitalization and major surgery.  It can ruin a person’s ability to walk without help and may cause extended or permanent disability or even death.  Spinal fractures also have serious consequences, including loss of height, back pain, and deformity.

Your body is constantly changing.  Your family history, the foods you eat, where you live, and how active you are play a part in the adjustments you experience in your body over your lifetime.  Without healthy nourishment and activity, the changes that you’ll experience over time will naturally lead you to damage and disability. 

One in two women and one in four men over age fifty will have an osteoporosis-related fracture in her or his lifetime.  If you understand the natural life occurrences we all experience, you’ll be in a better position to manage and adjust to these changes to maintain long-term health and wellness.

Bone remodeling is a natural process that breaks down and rebuilds bone.  As we grow, the nutrients we take from food contribute to your body’s growth – including your bone growth.  By the time you reach your adult size, around age twenty, the growth process in your bones (called modeling) ends and a new process called “bone remodeling” begins.

This is a normal process that breaks down and rebuilds bone.  Your bones don’t just help you move around, they’re also used as storehouses for important minerals.  Calcium and phosphorous are minerals that make up the structure of your bones and are also held in reserve to use for other important functions. These two minerals are involved in nearly every system of the body. …and when they’re needed, they’re taken from your bones and moved to other areas.

Every time these essential minerals are withdrawn and not replaced, your bones weaken.  This creates an imbalance in the remodeling process.  Your bones are breaking down faster than they are being built.  If you don’t add additional calcium and phosphorous through supplements, your bones will grow increasingly weak and will eventually become brittle (osteoporosis) and break.

To prevent and reverse osteoporosis it’s vital to include a quality calcium formula to maintain strong bones and protect against the onset of osteoporosis.  In addition to taking a calcium-formulated supplement, there are other ways to help prevent bone loss:

• Participate in weight bearing exercise like walking.
• Use resistance bands or hand weights to improve upper and lower body strength
• Eat foods naturally high in calcium like low-fat or non-fat dairy products, canned sardines or salmon.
• Live healthy by not smoking and not drinking in excess.
• Consult your doctor about getting an annual DEXA Scan.

On a personal note, I am sixty years old and about four years ago my bone density test showed that I had osteopenia.  My doctor advised two very popular products to help prevent further bone loss.  I considered the side affects of both of these products and decided to try a more natural approach.  I had another bone density scan taken and I had a significant increase in bone mass.

Osteoporosis can be prevented and reversed by implementing a healthy lifestyle including daily exercise, supplementation and eating a variety of natural and healthy foods.

Antoinette is a fitness consultant specializing in small group and senior fitness. Antoinette provides her clients with the knowledge, support and motivation necessary to get to the next level of physical as well as mental, emotional and spiritual fitness.

Call today to make an appointment for you FREE fitness evaluation and consultation by phone.  We would be happy to assist in matching you up with a program that is right for you.  Contact me at 908-902-1207.