…but you cannot control your weight. Do you disagree with that statement? Ok, go stand on a scale and decide to lose 5 pounds.

Well, how’d that work out for you? Did your weight drop on your command, or did it not budge?

Nope, it didn’t budge.

And yet you spend your precious time obsessing about your weight as if you could magically control it.

The good news is that you have complete control over a couple of important things that influence your weight.

I’m talking about your decisions regarding what you eat and when you exercise.

Think about this…your current weight is the sum result of your decisions with eating and exercise.

Take a minute to think back over the last three years of your life. What types of foods did you eat most often? How intensely did you exercise, for how long and how often?

Now look at yourself in a full-length mirror. You are looking directly at the result of your past decisions.

If you are pleased with what you see then keep on eating and exercising the way you have been. It’s working for you!

If you’re not satisfied with what you see, then it’s time to start making different decisions about food and exercise. Here are some suggestions:

The Wise Decisions about food…

Choose to eat wholesome foods that nourish my body.

Choose to only eat on a schedule and to stop eating when I’m full.

Choose to not eat junk food, sugary drinks or sweets.

Choose to eat a variety of fresh fruits and vegetables every day.

The Wise Decisions about exercise…

Choose to get up early in the morning, when I could be sleeping, to invest an hour of my time in exercise.

Choose to be consistent with my workout schedule, giving exercise the same importance as a doctor’s appointment.

Choose to change my workout routine every 30 days, to always keep my muscles guessing.

Choose to push myself to new levels of intensity, in order to strengthen and tone my muscles.

Don’t spend another minute obsessing about the number on your scale. You are way smarter than that.

Focus your energy on the decisions you make regarding what you eat and how you exercise. If you don’t know where to begin then please reach out to me, I’m here for you.

Call or email today and I’ll help get you started on a fitness program that will quickly transform what you see in that mirror.

What a wonderful way to start 2014. Talk soon!

A Clean Slate

Today is the perfect day to give yourself a clean slate…by cleaning out your kitchen. Take a look through your pantry, fridge, freezer and cupboards. Chances are high that you’ll find unhealthy packaged foods that are not in line with your healthy eating goals. Get rid of it all! Give yourself an advantage by starting 2014 with a wholesome kitchen that’s free from temptations and pitfalls.

Easy Baked Pesto Zucchini

zuchinni pesto

Here’s a simple, delicious vegetable side dish that your whole family will love. It’s a great way to increase the fiber content of your meal. Simply add a serving of lean protein and you have a wonderfully fit meal.

Servings: 4

Here’s what you need…

4 small, organic zucchini

1/4 cup kalamata olives, seeded and chopped

For the Pesto:

1/4 cup raw pecans

1 cup fresh basil leaves

2 cloves garlic, chopped

2 Tablespoons olive oil

1/4 cup nutritional yeast

1 teaspoon lemon juice

1/2 teaspoon sea salt

Preheat the oven to 450 degrees F. Combine the pesto ingredients in a food processor until creamy.

Trim the ends from the zucchinis and slice in half the long way. Carefully score the flesh with short diagonal cuts.

Heat a grill pan over medium-high heat. Brush a little olive oil on the flat side of each zucchini and place the flat side down on the hot pan. Cook until the flat side is browned and the zucchini is starting to soften, about 4 minutes. Transfer the zucchini to a baking pan.

Spread a Tablespoon of pesto on each zucchini slice and sprinkle with the olives. Place in the preheated oven for 8-12 minutes, until tender. Enjoy!

Nutritional Analysis: One serving equals: 152 calories, 10g fat, 140mg sodium, 11g carbohydrate, 4g fiber, and 6g protein.

Call 313-444-9348 or email me (sterling@thewisedecision.com) to set up your personal training and/or Skype program, or if you are in the Michigan area you can come out to my FREE Fit Club in Oak Park. Web: http://www.thewisedecision.com


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