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Learn How to Workout Smarter, Not Harder! Get Max Results in Minimum Time!

Who is a personal trainer? An individual who educates and trains clients in the performance of sage and appropriate exercises to effectively lead their clients to optimal health. You can be your own personal trainer by educating yourself and motivating yourself with the endless resources on the internet! And my fitness and health book will also help, which will be available early next year!

And would you believe that still a whopping ¼ of the nations population remain coach potatoes! That’s 25% of Americans that remain sedentary. How could this be?

Maybe they don’t understand how fitness can help them. Here are some top reasons to exercise.

Exercise can alleviate at least ten medical problems or health related conditions:

o Allergies: exercise is one of the body’s most efficient ways to control nasal congestion

o Anxiety: exercise triggers the release of mood-altering chemicals in the brain

o Arthritis: by forcing skeletal joint to move, exercise induces the manufacture of synovial fluid, helps to distribute it over the cartilage and forces it to circulate throughout the joint space.

o Cancer: exercise helps maintain ideal bodyweight and helps keep body fat to a minimum

o Depression: exercise helps to speed up metabolism and deliver more oxygen to the brain which enhances your mood.

o Insomnia: helps reduce muscular tension and stress

o Knee problems: helps strengthen the structures to the knee

o Memory problems: helps prove cognitive ability by increasing the blood and oxygen flow to the brain

o Osteoporosis: exercise promotes bone density

o Overweight problems: exercise is an appetite suppressant

o Varicose veins: exercise prevents them

So know you know WHY it is important to exercise! I urge all of you to get excited about exercising and to look at it as in “I get to!” instead of an “I have to!”

Give yourself the best gift you can-the gift of exercise!

Please feel free to visit me at http://www.jennifernicolelee.com and to subscribe to my FREE exercise and diet Newsletter! I also urge you all to visit http://www.jnlbook.com to enjoy my Weight Loss and Feel Great Book!

And due to high demands and requests for healthy recipes, I have decided to include some of my favorites for you to enjoy!

Breakfast:

Southwest Veggie Omelet made with Coconut Oil

o 1 tablespoon Virgin Coconut Oil

o ¾ cups of your favorite veggies suitable for an omelet (I suggest fresh spinach, mushrooms, and green pepper)

o Cherry tomatoes, cut in half

o 3 egg whites and one whole egg

o 1 tablespoon skim milk

o Black pepper

o Cayenne Pepper

1. In a small pan, melt the coconut oil. Add the vegetables and sauté until tender.

2. Next, add the cherry tomatoes, stir and sauté for 2 minutes.

3. While the vegetables are sautéing, beat the eggs with milk in a small bowl. Add Black and Cayenne peppers to taste.

4. Pour eggs into the pan and scramble lightly.

Serves 1-2

Serve with a CTC carb-one slice of low carb toast, ½ cup of prepared old fashioned oatmeal, or ½ cup of high fiber cereal. You can top your toast with sugar free preserves, and also add some fresh strawberries or blueberries to your cereal.

Midmorning snack: Vanilla Coconut Protein Shake:

One cup of skim milk, one scoop of vanilla protein shake mix, some ice

Blend and serve

Lunch: Grapefruit Chicken Salad

1 1/2 cups grapefruit segments; cut into bite size pieces

2 cups diced, cooked chicken

1/4 cup chopped celery

1 scallion, minced

1/4 cup mayonnaise

1/4 cup plain yogurt

1/4 cup fresh parsley, minced

Dash of celery seed

Combine all ingredients and mix thoroughly. Serve on a bed of salad greens and with a side of whole wheat crackers. Serves 3 to 4.

Late Afternoon Snack:JNL Cayenne Coconut Thai Soup This delicious soup will hold you over until dinner, and its been proven that soup fills you up quickly thus curbing your appetite. Make a whole pot and freeze individual portions. Bring with you to work, and warm up in the microwave for a hot delicious snack that will fill you up with out filling you with guilt! And its a great soup to have if you feel a cold coming on! The cayenne helps to fight off fever and the coconut oil boosts your immune system. How can you beat that?

1 tablespoon Coconut Oil

1 tablespoon unsalted butter

1 clove garlic, chopped

4 shallots, chopped

2 small fresh red chili peppers, chopped

One cup red bell pepper, sliced lengthwise

1 cup broccoli

1 tablespoon chopped lemon grass

2 1/8 cups chicken stock

6 oz of lean chicken breast, cut in bite size chunks

1 1/2 cups unsweetened coconut milk

1 bunch fresh basil leaves

In a medium saucepan, heat oil and butter over low heat. Sauté the garlic, shallots, chilies, red bell pepper, broccoli and lemongrass in oil until fragrant. Stir in chicken stock, coconut milk, and chicken and bring ALMOST to a boil. Simmer on a low heat until chicken is cooked.

Some add extra cayenne at this point. Make it as hot and spicy as you like!

Dinner: Grilled Grapefruit Marinated Chicken Breasts with Avocado Bored with chicken? Well not with my recipe!

o 4 chicken breasts

o 1 pink grapefruit

o 1 navel orange

o 1 lemon

o Lemon Pepper seasoning

o One whole avocado, sliced

Marinate 4 chicken breasts overnight in a mixture of freshly squeezed grapefruit, lemons, and oranges.

Sprinkle lemon pepper

Heat grill

Grill chicken breast being careful not to over or undercook

For garnish, grill 4 slices of grapefruit

Top chicken breasts with grilled grapefruit slices

Serve with a side of avocado and a side of brown rice and steamed vegetable or salad to make a complete meal.

Until next time,

Smile and be well!

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