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Never miss a Monday. Here’s why…

Mondays matter more than any other day of the week.

This is because your actions on Monday set the tone for your entire week. Start out on the wrong foot and it could take days to get back on track.

Mondays are like mornings. If you win your mornings, you're usually going to win your day.

Starting out with a healthy, balanced breakfast that avoids sugar and is full of fiber and protein gets you primed to eat healthy again at lunch, and again at dinner.

Likewise, when you exercise on Monday, you're going to set yourself up to have an active and fit week. When you show up prepared and rested on a Monday, the rest of the week flows with successes and wins.

Fact: When you get that Monday workout in, you're 4 times more likely to get in a Tuesday workout... and that Tuesday workout leads to getting workouts in the rest of the week.

On the flip side, when you don't show up on a Monday with your A-game then you're left chasing the rest of the week and playing a game of catch up.

This is true for your fitness, health, mindset and work.

When you choose to skip your workout Monday morning, and eat whatever is quick and available rather than what’s healthy, then you’ve started the week on the wrong foot, and you will spend the next several days backsliding away from your goals.

The fastest way to the top in fitness and health is to show up Mondays rested, prepared, and ready to dominate. Never miss a Monday again. Embrace Monday with enthusiasm and vigor.

Let's make this week count!

Call or email me now to get started with my results-driven fitness program.

The Monday Paradox

Skipping out on exercise on Monday in order to make yourself feel better? Think again.

Research shows that the endorphins (happy hormones!) released during exercise makes you feel better, increases your self-esteem, and reduces anxiety.

So if you’d like to walk into work on Monday feeling good, with increased self-esteem, and reduced anxiety then grab an early morning workout instead of another hour of sleep.

Mr. America's Fitness Magazine Headlines
The Surgeon General's Report On Health and Exercise
The Surgeon General's Report On Health and Exercise:

"Failure to exercise a minimum of 3 times per week for at least 60 minutes in duration each time is the equivalent of smoking one pack of cigarettes each day. What this means is that exercise is no longer just good for you, it is bad for you if you don't exercise."

U.S. HEALTH FACTS:
• 59,000,000 Americans are considered clinically obese
• 61 % of the population is overweight
• 15% of children and adolescents are overweight
• 15% of children and adolescents are in danger of becoming overweight
• 120,000,000 Americans suffer from chronic stress
• 80 million Americans are under so much stress they are damaging their hearts
• 50 million Americans have high blood pressure. 30% don't know it
• 40 million Americans suffer from sleep disorders
• 19 million Americans suffer from depressive illnesses 80% of disease is lifestyle related (poor nutrition, stress, smoking, etc.)
• 70 million Americans have arthritis and or chronic joint symptoms
• 23 million Americans have heart problems
• 20 million Americans have lower back problems
• 37 million Americans suffer from high cholesterol
• 10 million Americans are at risk for Type-2 diabetes
• 1 4 million Americans will be diagnosed with cancer this year

GENERAL FACTS:
• Not exercising makes a person 3 times more likely to suffer from depression
• More than 60% of the population does not exercise regularly
• 60% of Americans now say that regular exercise is more important than regular doctor's visits
• 89% of Americans say that "becoming more physically fit" Is either essential or important to them
Squash and Fennel Salad

This salad wins the award of the most refreshing side dish ever! The combined essence of fennel and lemon give ordinary zucchini extraordinary flavor in this simple, invigorating salad. Consider it your new go-to side dish to enjoy with grilled steak or chicken.

Here’s another flavorful reason to ask more from your side dishes. Do you really need traditional, grain-filled noodle salads when it’s possible to create a veggie noodle salad like this instead? This one tastes better and is better for you…one bite and you’ll see what I mean.

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

For the Squash and Fennel Salad

  • 2 green zucchini
  • 1 yellow squash
  • 1 fennel bulb and fronds
  • 1 teaspoon coarse salt

For the Lemony Dressing

  • 2 Tablespoons olive oil
  • 1 Tablespoon lemon juice
  • ½ teaspoon lemon zest
  • ½ teaspoon garlic, minced
  • 2 Tablespoons fennel fronds, minced
  • sea salt and black pepper to taste

Instructions

  1. Use a veggie peeler to turn the zucchini and squash into long, flat noodles. Cut the fennel bulb in half, and then slice into thin half moons.
  2. Throw the squash noodles and fennel slices into a large colander and sprinkle with the coarse salt. Mix the salt into the veggies and let sit for 20 minutes over a plate. Squeeze the veggies gently to release excess water and transfer to a salad bowl.
  3. In a small bowl combine the dressing ingredients. Toss the dressing with the veggies and chill until serving. Enjoy!

Nutritional Analysis

One serving equals: 81 calories, 7g fat, 5g carbohydrate, 2g sugar, 489mg sodium, 2g fiber, and 1g protein.

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Jason Kozma - Mr. America

High Performance Personal Training

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Santa Monica, CA United States 90401

(310) 772-5105

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