Prevent Your Body from storing fat!

Your body Needs carbs!
Eat Whole Grain foods that have been processed the least.
Don't be fooled by white flour foods that are colored brown. Look for foods that list 'whole wheat' or 'whole grain' flour first on the ingredients

Berry-Bleu Cheese Salad

makes one serving

2 1/2 cups mixed greens
1/2 cup mixed berries
1 Tbsp chopped onion
1 Tbsp blue cheese crumbles
1 Tbsp pecans and walnuts
1 tsp ground flaxseed
1 Tbsp balsamic vinagar(optional)
1 tsp olive oil (optional)

I personally do not use dressing I feel it takes away from the flavory goodness of this delicious salad, ENJOY!

Builds Muscle Burns fat

The protein found in eggs is more effective at building muscle than milk and beef.

Eggs also contain vitamin B12 a nutrient necessary for fat breakdown.

Supplements

Indeed it is better to be proactive when it comes to keeping you and your family healthy and you should take all precautions: Wash your hands, eat properly, exercise, get plenty of rest.
If you are thinking of taking OTC supplements such as zinc, echinacea, etc; although they are helpful YOU MAY NOT need them so don't hesitate to talk with your Doctor first about your eating habits. Overdose of these supplements can/may lead to serious problems, way beyond the common cold/flu.
So again, don't hesitate to consult with your doctor about whether or not its appropriate for you to add supplements for your daily consumption.

on more ways to Benefit you while continuiing to improve your health and lifestyle!!!!

Testing

No Thought, No Worries!

Choose one weekend out of the month, and do some big batch cooking. This will allow you to be able to cook quick healthy meals during the week for yourself and your family.
Plan a Big Batch Weekend to devote several hours to meal preparation so that meals become healthier and convenient for weeks to come. By making a big batch meal today and freezing it in meal-size portions, you'll have easy-to-reheat lunches and dinners time and time again. It takes thinking out of making healthy choices when you need a ready-made meal.
Here are some tips to remember as you start implementing your regular Big Batch Weekends:
Choose recipes that are conducive to cooking in large quantities and freezing.
Have containers on hand that are appropriate for the meal sizes you'll want later. For example, if you want to reheat single-serve lunches or dinners, choose small plastic containers with lids or re-sealable baggies.
Use containers or bags that are easy to label. Write the date on your frozen foods and use them within 3-4 months.
Rotate the placement of foods in the freezer so that you're eating the oldest ones first--first in, first out.

"There's a very positive relationship between people's ability to accomplish any task and the time they're willing to spend on it."

- Joyce Brothers

"If we all did the things

we are capable of doing,

we would literally astound ourselves."

- Thomas Edison

Positivity

I have heard you all tell me the negative things about yourself and what you want to change but I am really curious when the last time you said out loud something positive about yourself.
It's much easier to focus on the negative than the positive although the positive outweighs the negative in every single one of you, I KNOW!
Listen, as you say out loud what you love the most about yourself.
Consuming yourself with negativity will hold you back, staying positive and loving yourself first will bring success in every way.

FINAL DAY FOR MAY CLASS REGISTRATION

Today is the day to register for the classes you would like to attend during the month of May, otherwise they may be removed from the calendar.
Final calendar with be emailed tomorrow 4/29/2009. Have a Great Day! *See class options below*
Contact me If you have any questions.
P.S. You can share this information with anyone you like but please do not change anything. Thank you
*See class options below*

May 2009
1
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
9-9:30pm:Booty Blast

2
7-8am:BootCamp
8-9am:Boot Camp
9-9:30am:Core Construction

3
7-8am:BootCamp
8-8:30am:Core Construction
7-8pm:Boot Camp
8-8:30pm:Core Construction

4
5-6am:Endurance+
8:30-9pm:Core Construction

5
5-6am:Spin in Motion
1:30-2:30pm:Basic Training-mommy/me

6
5-6am:Endurance+
7-8pm:Boot Camp

7
5-6am:Spin in Motion

8
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
9-9:30pm:Booty Blast

9
7-8am:BootCamp
8-9am:Boot Camp
9-9:30am:Core Construction

10
7-8am:BootCamp
8-8:30am:Core Construction
7-8pm:Boot Camp
8-8:30pm:Core Construction

11
5-6am:Endurance+
8:30-9pm:Core Construction

12
5-6am:Spin in Motion
1:30-2:30pm:Basic Training-mommy/me

13
5-6am:Endurance+
7-8pm:Boot Camp

14
5-6am:Spin in Motion

15
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
9-9:30pm:Booty Blast

16
7-8am:BootCamp
8-9am:Boot Camp
9-9:30am:Core
Construction

17
7-8am:BootCamp
8-8:30am:Core Construction
7-8pm:Boot Camp
8-8:30pm:Core Construction

18
5-6am:Endurance+
8:30-9pm:Core Construction

19
5-6am:Spin in Motion
1:30-2:30pm:Basic Training-mommy/me

20
5-6am:Endurance+
7-8pm:Boot Camp

21
5-6am:Spin in Motion

22
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
9-9:30pm:Booty Blast

23
7-8am:BootCamp
8-9am:Boot Camp
9-9:30am:Core Construction

24
7-8am:BootCamp
8-8:30am:Core Construction
7-8pm:Boot Camp
8-8:30pm:Core Construction

25
5-6am:Endurance+
8:30-9pm:Core Construction

26
5-6am:Spin in Motion
1:30-2:30pm:Basic Training-mommy/me

27
5-6am:Endurance+
7-8pm:Boot Camp

28
5-6am:Spin in Motion

29
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
9-9:30pm:Booty Blast

30
7-8am:BootCamp
8-9am:Boot Camp
9-9:30am:Core Construction

31
7-8am:BootCamp
8-8:30am:Core Construction
7-8pm:Boot Camp
8-8:30pm:Core Construction

$8--30min class
$10--60min class
$150 unlimited classes month

Personal Training Specials Available 4/17-4/30:

(3 person group) 20 one hour strength training sessions & one month nutrition program $10 person/session

12 one hour individual strength training sessions & one month nutrition program $35 session

A Better Body In Home Personal Training has some VERY EXCITING NEWS for this month and the coming months!
I hope by now you have gotten the chance to look over the classes offered in May. (See Calendar Below)
Please let me know if you have questions about any of the classes. I am accepting class registrations through the end of April. I am looking forward to getting started in May!
For those of you enrolled in A Better Body's nutritional program 'Coffee Talk' STEP AWAY FROM YOUR COMPUTER! Our online chat is being suspended through the warmer months. We will now meet 1x monthly at 8pm Monday for our Coffee Talk & Walk. During this 1/2 hour session we will be able to talk about any nutritional questions/concerns you may have, while walking! Our first Coffee Talk & Walk will begin 5/4 @ 8pm

Personal Training Specials available 4/17-4/30:20
(3 person group) one hour strength training sessions & one month nutrition program $10 person/session1

12 one hour individual strength training sessions & one month nutrition program $35 session

Stay Strong,Christine Sroka NSCA-CPT(848)333-6766
www.abetterbody.vitabot.com
www.abetterbody.yuku.com
www.fitsinsroka.blogspot.com

May 2009
1
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
8:30-9pm:Booty Blast

2
8-9am:Boot Camp
9:30-10am:Core Construction

3
7-8pm:Boot Camp
8:30-9pm:Core Construction

4
5-6am:Endurance+
8pm:Coffee Talk/Walk8:30-9pm:Core Construction

5
5-6am:Spin in Motion
1:30-2:30pm:Basic Training-mommy/me

6
5-6am:Endurance+
7-8pm:Boot Camp

7
5-6am:Spin in Motion

8
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
8:30-9pm:Booty Blast

9
8-9am:Boot Camp
9:30-10am:Core Construction

10
7-8pm:Boot Camp
8:30-9pm:Core Construction

11
5-6am:Endurance+
8:30-9pm:Core Construction

12
5-6am:Spin in Motion
1:30-2:30pm:Basic Training-mommy/me

13
5-6am:Endurance+
7-8pm:Boot Camp

14
5-6am:Spin in Motion

15
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
8:30-9pm:Booty Blast

16
8-9am:Boot Camp
9:30-10am:Core Construction

17
7-8pm:Boot Camp
8:30-9pm:Core Construction

18
5-6am:Endurance+
8:30-9pm:Core Construction

19
5-6am:Spin in Motion
1:30-2:30pm:Basic Training-mommy/me

20
5-6am:Endurance+
7-8pm:Boot Camp

21
5-6am:Spin in Motion

22
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
8:30-9pm:Booty Blast

23
8-9am:Boot Camp
9:30-10am:Core Construction

24
7-8pm:Boot Camp
8:30-9pm:Core Construction

25
5-6am:Endurance+
8:30-9pm:Core Construction

26
5-6am:Spin in Motion
1:30-2:30pm:Basic Training-mommy/me

27
5-6am:Endurance+
7-8pm:Boot Camp

28
5-6am:Spin in Motion

29
5-6am:Endurance+
1-2pm:Basic Training-mommy/me
8:30-9pm:Booty Blast

30
8-9am:Boot Camp
9:30-10am:Core Construction

31
7-8pm:Boot Camp
8:30-9pm:Core Construction

$8--30min class $10--60min class $150 unlimited classes month

Healthy & Quick Breakfast Ideas

Breakfast is the most important meal of the day!
You spend eight hours with no food or water. You're dehydrated, your blood sugar is low and you have little energy. It's always the same, get up and GO, hurry the kids off to school before the eight-hour workday.
Who has time? YOU DO and here's a few suggestions how to fit in the most important meal of the day
-Prepare a casserole the night before. Pop it in the microwave when you wake up and it will be ready to go, and most likely you will have left overs for a day or two.
-Incorporate complex carbohydrates, such as whole wheat toast and bagels with peanut butter
-Bake bran muffins early in the week, and then grab one on your way out the door.
-Make waffles over the weekend and freeze the leftovers. You can pop ‘em in the toaster for a homemade breakfast. Or if you should chose the grocery stores sell frozen whole grain selections.
-Make a breakfast tortilla.
-Cold cereal. NOT those covered with sugar, but the healthy variety; Wheaties and Cheerios are always good choices. Top it with low-fat milk.
-Hard Boil Eggs this can also be done ahead of time, take it out of the fridge and go.
-Make a shake or a smoothie. Blend fruit and yogurt or cottage cheese for even more thickness and then drink it in the car.
-Prepare small snack baggies of grapes, granola, raisins, strawberries, etc. Grab it and go!
And these are just to name a few suggestions.
Have fun and be creative with your meals throughout the day.

Are YOU Giving Your Goals Your Best Effort?

"There are only two options regarding commitment. You're either IN or you're OUT. There's no such thing as life in-between."

- Pat Riley, basketball coach

Your dreams deserve better than a half-hearted effort. Meet your goals with a weak handshake and they'll soon be waving you goodbye. I'm gonna go out on a limb here and say, you don't want to look back on a life full of "almost made it" memories, therefore it's time for total commitment! Don't hold anything back.
Is there anything more satisfying than pouring out your entire being, straddling the cliff, reaching your limit, then looking up and realizing that I can't believe I really did it?!
On the other hand there is nothing more tragic than failing and realizing you could have done more. If your physical and emotional well being are at risk then your lifestyle needs a change. Make your first goal to build a lifestyle that you can get into.
Find the Most Direct Path to your goals, and don't look back. Make every day count and live purposefully, energetically, and completely.

Goal Buddy

I am a kind of paranoiac in reverse.

I suspect people of plotting to make me happy.

- JD Salinger

It's true!

You're surrounded by people who want nothing more than to see you succeed and fulfill your dreams. They're out there watching as you go after your goals, hoping you make the right decisions, silently cheering each victory, wincing at each setback. Some of them may even want to join you on the journey to a particular goal. The kicker is that you don't know for sure where the source of this help may come from. It could be your spouse, a cousin, your dentist--even your mom. The only way to bring help out of the shadows is by talking. Tell people about your goals, and why they're important to you. Let them see your enthusiasm, and ask them to help keep you motivated and accountable (while you do the same for them). Get a goal buddy or a personal coach. You're in the midst of well-wishers. Find out who they are and become part of the conspiracy.

Fitness Myth Put To Rest!

Somewhere along your journey to fitness, whether in the gym, reading the latest books, or talking with your friends, you'll hear a lot of advice about exercise--not all of which is true.
Myth: You can take weight off of specific body parts by doing exercises that target those areas.
Truth: This concept is called "spot training" and unfortunately, it doesn't burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen you abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body.
You need to burn 3500 calories to lose 1 pound.
Aim for 4-5 days of cardio per week, along with 2-3 days of weight training per week and watch the fat melt away!

There are no shortcuts to any place worth going.

- Unknown

You Are what You Believe to Be

Plant seeds of expectation in your mind; cultivate thoughts that anticipate achievement. Believe in yourself as being capable of overcoming all obstacles and weaknesses.

- Norman Vincent Peale

Sweet, sour, bitter, pungent,
all must be tasted.

- Chinese proverb

The best inspiration is not to outdo others,

but to outdo ourselves.

- Anonymous

You can complain because roses have thorns. Or you can rejoice that thorns have roses. - Ziggy

Safety Tips for Nighttime Exercisers

Safety Tips for Nighttime Exercisers

Posted using ShareThis

Are you feeling unmotivated?

Have you lost sight of your New Years Resolutions?

Do you need a little more excitement in your workout routine?

Have no fear A BETTER BODY BOOT CAMP is here!

Starting this Sunday 2/22/2009 at 1pm.

It's an intense hour of strength and cardio!

Are You Up For The Challenge?

Best of all it's only $10 a class!

Contact Christine today to reserve your spot

Boot Camp will be held outside

(so you need to dress appropriately)

weather permitting Boot Camp will be every Sunday!
Stay Strong,

Christine Sroka

(848)333-6766

www.fitsinsroka.blogspot.com

www.abetterbody.yuku.com

www.abetterbody.vitabot.com

Online Nutritionist!

Have you ever thought about talking to a nutritionist but just never got around to it? That is no longer an issue with my online nutrition program your nutritionist is right on your computer 24/7. Complete with support, everything is online yet 100%personal to ensure you have complete success! What are you waiting for the healthier you has just become a reality! Contact Christine Sroka today and get started
christinesroka4@aol.com
This is a program unlike any other! Check it out and you will immediately see why www.abetterbody.vitabot.com

Lead By Example

Just the other day I was watching my new favorite daytime show, 'The Doctors.' One of the topics were about girl's and their self image.
Can you believe that 30% worry about their bodies by the time they are 10 years old!
Yes, media is partially to blame but don't excuse yourself of personal responsibility, remember, those little eyes and ears are always focused on you.
Check yourself and your self-esteem, think and say positive things about yourself.
Take notice of the little things she does and praise her for it, so that she feels good about who she is, not what she looks like.
Get her active and encourage healthy eating in your home. Physical activity plus good nutrition=100% confidence

Failure is Success

Michael Jordan once said, "I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times I've been trusted to take the game winning shot and missed. I've failed over and over and over in my life, and that is why I succeed."
What do you do when things don't work out as planned?
Embrace the challenge in difficult goals, this will help you to succeed!

Most Unhealthful Fast Food Value Items

The Cancer Project, a non-profit group dedicated to cancer prevention and survival through nutrition education and research recently listed the top five 'most unhealthful' fast food value items.

- Jack in the Box

Junior Bacon Cheeseburger

(400 calories: 23g fat; 860mg sodium)

- Taco Bell

Cheesy Double Beef Burrito

(450 calories; 20g fat; 1,620mg sodium)

-Burger King

Breakfast Sausage Biscuit

(420 calories; 27g fat; 1,090mg sodium)

- McDonalds

Mcdouble

(390 calories; 19g fat; 920mg sodium)

- Wendy's

Junior Bacon Cheeseburger

(310 calories; 16g fat; 670mg sodium)

There are slightly healthier alternatives, such as the BK Veggie or a Taco Bell bean burrito, both of which are inexpensive, low-fat and low-cholesterol.

www.cancerproject.org

Sesame Salmon With Spinach Recipe

2 TBSP sesame seeds
2 TBSP flour
4 6oz fresh salmon filets
1 TBSP sesame oil
1 lb fresh spinach

Place the sesame seeds in a cold dry skillet. Toast the sesame seeds over medium high heat, stirring constantly, until they become aromatic and lightly colored. Combine half the seeds with the flour, dredge the salmon filets in the mixture.
Heat the oil in a large nonstick skillet over medium high heat, add fish and cook 5 min eac side or until browned, remove from heat.
Cook the spinach in the same skillet, tossing constantly, until wilted. Mix in remaining sesame seeds and serve.

Party Survival 101

1. Look over the food being served and make your choices

2. Use a salad plate

3.Sit far away from the food

Having a short phrase or Mantra to repeat can be a powerful tool. Think about what you hope to achieve, then summarize it in a short phrase, "133 by April 3!" or "10k in May!"
Be specific, stay focused on your goals.

Facebook

If you haven't done so already Fit's In With Sroka is on Facebook just friend me, 'Christine Sroka' and you can have this blog feed through your facebook page, it's that easy!

Avoid Limiting Beliefs!

"I can't do this!" should be a nonexisting statement!
Instead try saying, "How can I do this?" or "How is this possible?"
With this in mind you will become more open to new possibilities and solutions.
When you are faced with a challenge see the learning opportunities, growth potential, and experience, rather than focusing on the negative.
Negativity will only hold you back

Lemon

One Lemon has more than 100% of your daily intake of vitamin C.
This much vitamin C may help increase 'good' HDL cholesterol levels and strengthen bones.
Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.
An easy way to place lemon into your diet is to add it to a nice cup of hot tea!

Smoothie Recipe

By Popular demand here is a smoothie recipe that is Rich in calcium and vitamin D for that dreaded time of the month

6 ounces fat-free milk
1 tbsp. chocolate syrup
1/2 banana
1/2 cup strawberries
1 peeled kiwi
Add ice, blend, and enjoy