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Oops, You’ve relapsed

Is this you? Have you relapsed into your old unhealthy habits?

The sad truth is that nearly everyone who started off 2020 with strong fitness goals has by now given up. I sincerely hope that this is not you.

This is the cycle that happens when you relapse into your old unhealthy habits, and here’s how to pick yourself back up:

1) First You Fall

Your fall off the wagon could take place in a single moment, or it could be the result of a drawn out process. You may fall out of exercise slowly as a result of health problems or other various life issues that spring up and monopolize your time.

Illness, vacation, holidays, changes at work or any other change in your schedule are all things that’ll get you off the wagon. Once you’re off the real damage begins.

2) Second You Surrender

There comes a point after you fall off the wagon that you simply throw your hands up in the air and give in. It may be a dramatic moment when you decide to eat anything you want, or when you begin to use food for comfort and to ease stress.

Surrender is the most destructive part of the cycle. You remove all expectations from yourself and as a result you plummet into an unhealthy realm. The progress that you’ve made toward your goals is lost and even more weight is gained.

3) Then You Hit Bottom

Inevitably there comes the moment when you hit bottom. Your body shows the new weight gain and you feel awful about it. This is a sobering moment when you see what you’ve allowed yourself to become, and you don’t like it one bit. Negative, defeated thoughts run through your mind. While hitting bottom is never a fun experience, it is a necessary one. The pain must become great enough for you to turn it around and take the control back.

4) Finally You Take Control

Now comes the good part. When you hit bottom you were out of control, now you’re ready to once again grab the reigns. You’re ready to put yourself back onto your priority list. Set healthy guidelines for your diet and get back into a regular schedule of working out. Set specific goals for yourself that are realistic and within a set timeframe. Now get to work, reclaiming your body, your freedom and your life.

Have you fallen off your priority list, and in turn fallen off the exercise wagon?

The time has come to put yourself back on that priority list. The time has come to decide that you are worth it.

I’m here to help you do just that. Call or email today to get started on an exercise program that will change your body and your life.

Remember, life will always give you an excuse to stop working towards your goals – it’s up to you to fight back for what you truly want.

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Jason Kozma Mr. America

1233 3rd Street Promenade Santa Monica, CA

(310) 772-5105

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Click for more before and afters!

Order Small

When you eat out, make it a habit to order the smallest portion available. We are programmed to eat whatever is in front of us, even though we’d feel just as full on less. And since portions have grown in recent years, the smallest size isn’t very small at all.

Acupuncture corner with Dr. Laurie Binder

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Boost Your Fitness and Sports Performance with Acupuncture

Unknown-4-5.jpegWhen a top athlete like the late great Kobe Bryant tweeted a picture of acupuncture needles in his leg, you knew it was time to consider how acupuncture and Oriental medicine can help improve your sports performance. Many other NBA athletes have used acupuncture as well​.  All athletes and coaches are involved in an ongoing search for ways to improve performance and gain a competitive edge over their rivals. Many are finding that acupuncture can often provide that edge. 

From moving more fluidly to recovering from an injury, acupuncture and Oriental medicine can help you to stay active, boost your fitness level, and recover more quickly. By following  principles of Oriental medicine, an acupuncture treatment can strengthen body function and restore internal harmony and balance. Professional sports teams and top athletes often have an acupuncturist on staff to treat injuries and keep them performing at their peak. 

Practitioners of Oriental medicine can help athletes, or even  amateur "weekend warrior," in many ways. In addition to  acupuncture, tight, stiff muscles may be helped by manual techniques such as cupping, a suction-based massage, and Gua Sha, a Chinese form of friction massage. In 2011, researchers at  University of Duisburg-Essen found that Gua Sha was effective at treating chronic pain and muscle stiffness in the lower back. In India, researchers from Majeedia Hospital found cupping helped to reduce pain, inflammation, and muscle stiffness in patients diagnosed with knee osteoarthritis. Cupping also improved blood supply to the area and simulated light exercise, leading to increased muscle flexibility in the region, researchers explained. 

phelps-cupping-1024x682.jpegSome of the best Olympic athletes incorporate acupuncture into their wellness programs. China's 7 foot 6 inch basketball center, Yao Ming, used acupuncture and Oriental medicine to help him recover after undergoing surgery on his ankle. Chinese swimmer, Wang Qun, was photographed doing some last minute training in Beijing with round marks on her back from cupping. 

Click to see how acupuncture and Oriental medicine can help you meet your fitness goals and assist in recovering from an injury!

​To view Laurie's newsletter as a web page, go here.

Real Food Mac and Cheese

Here’s a healthy take on Mac and Cheese that you and your whole family will love. What makes it healthy? It’s dairy-free, made with chickpea noodles and contains chunks of real butternut squash. This turns a meal that is traditionally full of simple carbs and fat into one that has plenty of protein and fiber to help support your fitness and fat loss goals. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

1 cup raw cashews
1 (8oz) box Banza Cavatappi (made from chickpeas)
2 cups Butternut Squash, peeled, seeded and cubed
1 teaspoon coconut oil​
1 yellow onion, chopped
1 teaspoon minced garlic
1 tablespoon coconut flour​
1½ cups almond milk (or other nondairy milk)
½ cup nutritional yeast​
½ teaspoon sweet paprika​
1½ teaspoons sea salt
1 teaspoon lemon juice

Instructions

1.Place the cashews a bowl and fill with hot water. Cover and set aside for 10 minutes.

2. Bring 8 cups of salted water to a rolling boil. Add the pasta and butternut squash cubes and stir immediately. Cook for 10 minutes, until the desired firmness has been reached in both the pasta and the butternut squash. Strain and rinse with water. Set aside.

3. Heat the coconut oil in a medium-sized saucepan over medium heat. Add the garlic and onion and sauté for 5 minutes, until soft. Add the coconut flour and sauté until golden.

4. Put the onion mixture, the drained cashews, and the remaining ingredients in a food processor and blend until smooth.

5. Pour the sauce back into the saucepan and cook over low heat, stirring frequently, until warmed and thickened. Add the drained, cooked pasta and butternut squash to the pan, stir well and serve. Enjoy!

Nutrition
One serving equals: 274 calories, 15g fat, 32g carbohydrate, 9g fiber, 6g sugar and 16g protein.

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