Me with my better half Nicole.

Every diet in the world promises that you will lose weight, feel great and be in those clothes you wore in high school. It seems every couple of years that there is a new guru that has the lift one leg turn the heat up to 80 in the house then swallow orange peels and wa lah you will lose weight.

Yes cutting calories will help you lose weight that is not Rocket Science but only in extreme cases of obesity for medical reasons should calories be cut to the extreme. The truth of the matter is too lose weight you have to turn up your metabolism which will cause the body to burn fat. To do this eating smaller meals more frequently is the answer. Now does that mean that you sit down at the table and eat 6 x per day? No a protein shake counts as a meal, eating a banana and low fat yogurt is a meal. The body needs carbohydrates, protein, fiber and fats.

You do have to eat the right things from each category. Healthy carbohydrates are anything that is multi-grain and green vegetables, proteins from chicken, turkey, lean beef, kidney beans, fish, chic peas, fiber from whole grains and cereals and fats from fish, nuts and olive oil. Each meal should have a serving of carbohydrates and protein with at least 3 having fat and fiber. Try having a salad with greens, kidney beans and vinegar and olive oil dressing and feta cheese. You cover carbs, protein and fat in one meal.

I do not have time to eat, how am I going to do that at work? If your serious about your fitness program have some meals made up the night before and bring them with you in a cool sack if there is no refrigerator at work. Try to set it so that your eating every 3 - 4 hours this will keep the metabolism up. Also it is very important that you eat within 45 minutes after your work out with servings from all 4 categories.

Nicole is starting to prep for her first contest coming in July in St. Louis. She will compete in the women's over 35 figure class. We are hoping to bring home the winners trophy to Dexter. She appreciates all the support from our members and friends. I will enclose pictures weekly of her progress. Thank you to all of you that reply to my blogs and as always if I or my wife can help you with your fitness goals please come by and see us at 101 South Locust St in Dexter.