Lose 20 pounds in a year ... without deprivation!

Almost 15% of your daily calories likely don’t come from food. They sneak in through the beverages you drink. But, if you make smart beverage choices, you could cut out 200 calories a day.

Translation: You’ll lose 20 pounds in a year!

Not too shabby for a little bit of effort.

Take your favorite morning latte, for example. You’re likely blowing your nutritional budget by 550 calories or more with that one single drink!

What’s worse, liquid calories don’t register on your appetite meter the way solid foods do, which means you’re hungrier sooner.

So, what beverage choices are smarter?

One word: water.

Did you know that dehydration can slow your metabolism by 3%? That means you’ll burn about 45 calories less each day that you’re not fully watered up.

Keep a water bottle handy filled to the brim. But don’t guzzle. Studies show that small amounts of sipped water work better at burning fat than 8 ounces slugged all at once.

And about that coffee fix…go ahead and enjoy a java jolt, but choose skim milk instead of cream.

An added benefit? The amount of caffeine in a cup of coffee is enough to raise your metabolism for more than two hours, so try drinking it before your workout for an extra kick. Plus, researchers think that caffeine may help release stored fat, so your body can burn it for energy as you exercise.

WeddingShape Diet and Fitness Guide for Brides doesn’t come with a coffee maker, but it does come with three years’ worth of workouts to get you in shape for the big day.

For more information, visit www.weddingshape.com or email media@weddingshape.com.

Yours in health,

Joe

Joseph Arangio
Author, WeddingShape Diet and Fitness Guide for Brides
Director, PEAK Strength & Conditioning
5925 Tilghman St.
Suite 200
Allentown, PA 18104
USA

Say "Sayonara" to stress with these tips & techniques

Stress makes you fat.

Daily pressures of work, fast-approaching wedding deadlines, budgets, seating arrangements, and home life all take part in making you feel out of control. Plus, anxiety releases the hormone cortisol, which can pack on the pounds.

The good news, though, is that you are in control! Adopt some stress-busting techniques right now to keep your cool and whittle your waistline.

A few to try? Yoga, deep breathing exercises, laughing with friends and family and listening to your favorite genre of music.

You can also stop to smell the roses…and the lavender, chamomile and jasmine. According to research, all of these scents work to de-frazzle nerves. For a quick breath of calm during your crazy day, buy their essential oils, put a few drops on a handkerchief and stick it in your pocket or purse for easy access.

Reminding yourself what’s truly important to you is also a great way to keep your stress in check and maintain a balance.

Research suggests that repeating a mantra – a meaningful word or phrase said silently – can help you cope with the hassles of life. Choose phrases with religious or spiritual meanings or choose a quote that speaks to you and your outlook on life.

Of course another way to work out your worry and trim your waistline is by exercising regularly.

The perfect gym companion? WeddingShape Diet and Fitness Guide for Brides. The book is packed full of tips and tricks that get you moving and in great shape safely and in good time.

The methods used in the book are methods that have been tried and proven true at PEAK Strength & Conditioning CLUB, where our fitness coaches help clients de-stress so they can keep their cool – and keep their tummies taut.

And now all the fat-busting, stress-reducing, firming insight can be yours.

Check it out online at: www.weddingshape.com.

And check out some real-life success stories at: http://www.youtube.com/user/weddingshape.

Yours in health,

Joseph Arangio

Director, PEAK Strength & Conditioning CLUB
Author, WeddingShape Diet and Fitness Guide for Brides
5925 Tilghman St. Suite 200
Allentown, PA 18104

USA

Sleep secrets revealed

Ahh, sleep. It’s vital to good health, mental focus and memory. But most of us aren’t getting enough – especially if you’re planning a wedding – which leads to weight gain, moodiness and stress.

Lack of sleep, without getting into the nuts and bolts of the science and research, causes your hormone levels to get jumbled and mixes up your biological clock. All bad news.

It’s also the time where your body rebuilds itself and recovers from the stressors of your day. In our society, however, we’ve traded in a solid night’s worth of sleep for working extra hours, addressing invitations, researching caterers, watching late-night TV and socializing.

But you can get back on track and reap the benefits of a sound slumber. Follow these seven sneaky sleep secrets:

1. Cut out caffeine.
Coffee, soda and chocolate can keep you awake. And if you’re especially sensitive to the effects of caffeine, stay away all day. Consuming it six, 10 or even 12 hours before bedtime is a sure way to keep you fired up.

2. Avoid alcohol.
A nightcap or a glass of wine with dinner may help you fall asleep sooner. But alcohol also increases how often you wake up, making sleep less restful. Plus, alcohol prevents the deep, restorative sleep associated with growth hormone production.

3. Exercise at the right time.
People who exercise fall asleep sooner and have sounder sleep, but if you work out within three hours of bedtime, you may have trouble snoozing. Exercise causes your body temperature to rise and that makes it more difficult to sleep. Try exercising in the late afternoon so your body temperature’s back to normal by bedtime.

4. Be consistent.
Your best bet for good sleep is to stick to a regular bedtime and wake-up call…and yes, that includes weekends. Doing this helps get your internal clock on the right rhythm to anticipate sleep.

5. Make it routine.
Create a pre-bedtime ritual to cue your mind and body that it’s time to wind down. Include whatever activities you find relaxing, like meditation, listening to soothing tunes, reading a good book…Taking a hot bath is a good option, too, because it’ll trigger a sleep-promoting drop in body temperature.

6. Turn off the TV and rotate the alarm clock.
The glow of the television screen and clock can delay the onset of sleep. Also, by turning your clock around, you won’t watch the passing minutes, leaving you anxious and irritated about how tired you’ll be in the morning.

7. Deal with wake-up calls.
Undoubtedly, there’ll be nights when you wake up with sudden concerns – “Did I order the favors?” “Will we have enough wine?” When this happens, don’t turn on the light to check out your checklist. (Bright lights tell your brain it’s time to get up.) Instead, write down all the worries you can think of before you hit the sack, and then outline a plan-of-attack so you can clear your mind and doze off easily.

To learn more stress-busting, fitness, nutrition and sleep strategies, check out WeddingShape Diet and Fitness Guide for Brides. You’ll receive tons of tips and tricks that will help you get in the best shape of your life for the biggest day of your life: www.weddingshape.com

And for success stories of brides just like you, check out: http://www.youtube.com/user/weddingshape

Yours in health,

Joe

Joseph Arangio, MS, CSCS
Director, PEAK Strength & Conditioning CLUB
Author, WeddingShape Diet and Fitness Guide for Brides