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Contents
1 2014 5
1.1 June . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
About us (2014-06-25 10:48) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
How to know if youre Overeating?? (2014-06-26 10:56) . . . . . . . . . . . . . . . . . . . . 5
1.2 July . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
5 Secrets for Flat Abs (2014-07-10 07:36) . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
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Chapter 1
2014
1.1 June
About us (2014-06-25 10:48)
Star Fit Studio is a dynamic small group personal training program designed exclusively for women. Each
60 minute group workout session pairs one trainer with up to four women combining both strength training
and interval cardio training to maximize results. In addition to exercise, our licensed nutrition counselor will
walk you through a personalized eating plan that meets the demand of your busy lifestyle. The result is a
complete balanced tness program for as low as $19 dollars a session.
For More Details: http://www.startstudio.com
How to know if youre Overeating?? (2014-06-26 10:56)
Lets face it, the extra pounds youre carrying around are due to [1]overeating plain and simple. Why do
you overeat? Here are a few likely reasons:
1. Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need.
You clean your plate because thats what your mother taught. You eat what is served without stopping to
check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would
do the job.
2. Absentminded: You forget to pay attention when you eat. Mindless munching while watching a
movie, snacking while driving, or picking at food while cooking these absentminded [2]calories really add
up.
3. Something Deeper: Sometimes you use food for recreation or to change your mood. These calo-
ries may lend you a temporary sense of comfort or pleasure, but ultimately your body suers from the
indulgence.
Here are 3 Steps To overcome Overeating read these, and apply them to your life.
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Step #1: Pay Attention
Be aware of what and how much you eat. This simple concept will save you from hundreds upon
hundreds of [3]calories each week.
To apply this rule, dont eat while your attention is distracted by another activity. Only put food
in your mouth when you are hungry and conscious of it. This means turn o the T.V., get out of your car,
and no matter what you do, dont graze in the kitchen while cooking.
Step #2: Practice Balance
Be aware of the types of food that you eat during each meal, and make sure that its balanced.
When you eat a [4]balanced diet lled with lean protein, whole grains, lots of veggies, a few daily servings of
fruit and limited fat and sweets, your body will be satised and youll lose the urge to overeat.
This means you shouldnt always eat carb-based meals, and you also shouldnt always eat high-fat
meals. Make a mental checklist of the food groups that youve eaten each day. Did you eat lean protein?
Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based
meals? This mental checklist will save you from making food decisions that youd later regret.
Step #3: Be Tuned In
Your body will always tell you when its hunger has been satised youve just gotten so good at
ignoring the signs that you barrel through your meal only to feel like youve been hit by a ton of bricks once
all that food hits your stomach. Its time to take a deep breath and listen to your body.
An important part of being tuned in is to eat slowly. Once you start to pay attention youll notice
a point when each bite becomes less and less satisfying. That is your bodys way of letting you know that
youve had enough and that each continued bite is simply overkill (yes, even if youre only halfway through
that plate of pasta).
By learning how to control your eating habits, youll nd [5]weight loss to come simply and natu-
rally.
Want to speed up your weight loss, make it permanent, and shape your body at the same time?
Ive got what it takes to get you there! No guesswork, no fad diets, and no super long workouts.
[6]Call or email or Contact us today to start one of my tness and fat loss programs that will
quickly change your life.
703-822-0040
stevefriot@startstudio.com
http://www.startstudio.com/
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1. http://www.starfitstudio.com/
2. http://www.starfitstudio.com/Starfit-newsletter-for-latest-healthy-lifestyle-news.aspx
3. http://www.starfitstudio.com/Nutritionist-weight-loss-women-gym-in-alexandria-virginia.aspx
4. http://www.starfitstudio.com/Nutritionist-weight-loss-women-gym-in-alexandria-virginia.aspx
5. http://www.starfitstudio.com/
Starfit-studio-personal-training-exercise-weight-loss-programs-clients-testimonials.aspx
6. http://www.starfitstudio.com/Contact-VA-best-women-fitness-gym-weigh-loss-center-nutritionist.aspx
1.2 July
5 Secrets for Flat Abs (2014-07-10 07:36)
Wish your stomach was atter and more toned?
[1]Exercise alone will not get you a toned stomach diet is a huge part of the equation.
Here are 5 ways to improve your eating habits that will dramatically atten your abs:
Flat Abs Secret #1: Enjoy natural sweets
Traditional sugar-lled sweets will quickly add up around your waistline. Instead of going for sugary sweets,
enjoy natural sweets.
Fruit is natures candy. Reach for sweet, seasonal fruit for dessert.
Avoid foods that contain white sugar or high fructose corn syrup. Consider these items anti-at-abs.
Use wholesome sweeteners such as pure maple syrup, brown rice syrup or dates in your recipes instead
of white sugar. Eliminate white sugar from your kitchen.
Flat Abs Secret #2: Dont eat after 6pm
This is such a simple and eective way to [2]lose fat. Late night eating is the most damaging to your waistline,
so cut it out completely.
Brush your teeth immediately following dinner. Once your teeth are brushed, youve put a period to
the end of your consumption for the day.
Change your evening routine. If youve always ended your day watching your favorite shows with your
hand in the snack bowl, then now is the time to change things up. Find activities that dont revolve
around food and stick with those.
Make it a habit. The rst few weeks will be the hardest, but soon your new no-food-after-6pm routine
will feel normal.
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Flat Abs Secret #3: Eat more ber
Most people simply do not get enough ber in their diets. Fiber is essential when it comes to getting lean
since it is low calorie while lling you up.
Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens
for a guiltless meal. *Try the recipe for Grilled Salmon and Peach Salad below.
Make veggies a part of every meal. The benets of eating more vegetables are too numerous to list,
just know that your body will become healthier and leaner with each brous bite.
Fruits are a delicious source of ber. Incorporate fresh, seasonal fruits into your daily diet.
Flat Abs Secret #4: Cut back on carbs
Notice I didnt say to cut out all carbs, but rather to cut back on carbs. These diet tweaks are meant as
lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and very eective way to
drop fat.
Always choose whole grain bread and pasta over white. Whole grains are less likely to be stored as fat
than processed grains.
Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta
serving.
Avoid carb-lled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.
Flat Abs Secret #5: Drink tons of water
Drinking plenty of water is another extremely simple way to promote fat loss. Chronic dehydration leads to
false hunger signals and unnecessary calorie consumption.
Drink a large glass of water before each meal. This will prevent overeating.
Choose water instead of sugar-lled sodas and juices. Sugar-lled drinks are a huge weight-gain trap.
Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant
hydration.
Eating right, coupled with challenging exercise, is the formula for a toned, lean body so guarantee your
results by teaming up with me.
Together we will come up with a tness plan that is uniquely yours, one that ts your lifestyle and brings
you promptly to your goals.
Call or email today to get started.
703-822-0040
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stevefriot@startstudio.com
1. http://www.starfitstudio.com/
2. http://www.starfitstudio.com/
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Edited: July 10, 2014