Welcome to New Creation Fitness Counseling programme! My name is godwin and my job is to partner with you in achieving your fitness goals.
New Creation Fitness Counseling is not affiliated with any gym or other program. In contrast to what you might find in a commercial setting (where they try to convince you that one-size-fits-all, even though it really doesn’t), NCFC combines my unique style of personal training with a counseling background that can help you improve your health & fitness... for good !
If you decide this is a journey worth take an opportunity to built up your fitness
Fitness Tips
The pages in this section have several tips I hope that you find to be helpful - just a few things I've picked up along the way. Check out the Healthy Eatingsection for recipes and ways to cope with eating out. Click on Exercise Pointers for some general tips on working out. I've also included some related links on those two pages. Since journaling was a big part of my personal success in losing weight and getting fit, the Journals area includes printable journal pages for tracking your food, exercise, and goals.
Healthy Eating
Do you know how many calories you eat at a meal? In a day? Over an entire week? Too many OR too few can impact your health & fitness negatively. Tracking calories can be fairly simple, if you know how to do it effectively. The way we typically eat in America can make the task difficult, so education is the first key to unlocking the food intake "mystery". Here is one of my favorite illustrations - Portion Distortion (click on the images below to enlarge them):
Tips on Eating Out
- Skip appetizers
- Order salad dressing on the side - dip your fork in the dressing before getting a bite. You'll get just enough without overdoing it.
- Plan ahead whenever possible - many restaurants have websites with nutrition calculators for most of their menu items. Figure out what you want before you arrive, and stick to your plan.
- Another helpful resource is www.CalorieKing.com - you can enter any type of food or restaurant in the "Search" and most of the time you get all sorts of nutritional info.
- Don't drink your calories (alcohol, soda, etc.) - they add up much faster and don't fill you up.
- If you absolutely must have dessert, split it with others in your group. Consider taking only 3-4 bites, just enough to enjoy your indulgence without stuffing yourself.
Favorite Healthy Recipes
Pita Pizzas
- 1 whole wheat circular pita (not the style already cut in half)
- 1/3 cup pizza sauce
- 1/3 cup mozzarella cheese, shredded
- 1/2 cup chopped veggies of your choice (I use onion and green pepper)
- 4-5 slices of turkey pepperoni (if desired)
Precook pita bread for 10 minutes at 350 degrees. After removing from the oven, top pita with pizza sauce, cheese, veggies, and pepperoni. Bake again at 350 degrees for another 10-12 minutes.
1 Pita Pizza = 310 calories (with turkey pepperoni)
Diabetic exchanges = 1.5 lean meat, 2 starch, 1 vegetable, 1/2 fat
Quesadillas
- 1 small low-fat or fat-free flour tortilla (about 6 inches round)
- 1/3 cup mozzarella cheese, shredded
- 1/2 cup chopped onions, green peppers, and tomatoes
Sprinkle half of the cheese on half of the open tortilla. Place chopped vegetables on the top of the cheese and top with them remaining cheese. Fold tortilla so that it looks like a taco. Brown each side in a non-stick frying pan over medium heat.
1 Quesadilla = 185 calories
Diabetic exchanges = 1 meat, 1 starch, 1 vegetable, 1/2 fat
* I sometimes eat 2 quesadillas, but with the 1/3 cup of cheese split between them both to minimize the fat.
Exercise Pointers
The tips below are likely areas that we will discuss if you become a client. However, they are some of the most important aspects of maintaining weight loss and fitness. It always helps me to have frequent reminders that keep me on track!
TIP #1 - Measurements
This probably does not sound like a fun activity; however, if you truly want to track your progress you must get beginning measurements. Otherwise you have no idea what kind of success you may or may not be having. And let me tell you, when you do start to see those numbers coming down (and they will come down) there is little else that will be more empowering in your weight loss journey!
Start by measuring your waist, hips, thighs, and get your current weight. Use the same scale every time you weigh, and do NOT weigh more than once a week. The results can be skewed otherwise and you may become unnecessarily discouraged. I know it's tough, but you'll understand the reasons (and you'll thank me) later.
If you would like to evaluate your numbers or figure your BMI (Body Mass Index), visit the websitewww.HealthStatus.com and click on "Calculators".
Start by measuring your waist, hips, thighs, and get your current weight. Use the same scale every time you weigh, and do NOT weigh more than once a week. The results can be skewed otherwise and you may become unnecessarily discouraged. I know it's tough, but you'll understand the reasons (and you'll thank me) later.
If you would like to evaluate your numbers or figure your BMI (Body Mass Index), visit the websitewww.HealthStatus.com and click on "Calculators".
- Do moderately intense cardio, 30 minutes/day, 5 days/week
- Do vigorously intense cardio, 20 minutes/day, 3 days/week
- Do 8-10 strength training exercises (8-12 reps each), 2 days/week
"Moderately intense" means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.
TIP #3 - Workout Recommendations
- Don't exercise when you are sick or sleep deprived - it increases the likelihood of injury. Get rest!
- If your goal is to lose weight, you must incorporate both cardio and strength training.
- Alternate between upper and lower body exercises when strength training. This causes your heart to shunt blood back and forth, burning more calories in the process. You may find yourself slightly out of breath, and that's okay.
- Plan ahead for exercise - for example, take your gym bag of exercise clothes with you to work, as a reminder to stop on the way home. If morning is best, have your clothes and shoes ready beside your bed.
- Have an internal "trade off" - tell yourself you can watch TV or read a book (whatever sedentary activity you prefer) after you get your workout done.
Journals
Weight Training Log
Date:
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Upper Body
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Set 1
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Set 2
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Set 3
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Set 1
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Set 2
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Set 3
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Set 1
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Set 2
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Set 3
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Set 1
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Set 2
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Set 3
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Back: Double arm lat rows
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Chest: Push-ups
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Biceps: Curls
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Triceps: French Press
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Shoulders: Lateral raises
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Other:
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FOOD/EXERCISE DIARY
Date: __________
Calorie Level:
__________
Exchanges: Meat
_____ Bread _____ Fruits _____
Veg. ______
Milk _____ Fat _____
Breakfast:_________________________________________________________________________________________________________________________
Snack:_____________________________________________________________
Lunch:
_____________________________________________________________
Snack:
_____________________________________________________________
Dinner:__________________________________________________________________________________________________________________________
Water: _________
Exercise:
Aerobic
_________________________________________________
Strength _________________________________________________
Stretching
_______________________________________________
GOALS DIARY
My Goals:
1.
______________________________________________________
2.
______________________________________________________
3.
______________________________________________________
My Plan:
I will achieve goal number #1 by doing
_____________________________
I will achieve goal number #2 by
__________________________________
I will achieve goal number #3 by
__________________________________
Evaluation:
I will know that I have reached my goals when
1. ______________________________________________________
2. ______________________________________________________
3. ______________________________________________________
