Food % Saturated Fat % Monounsaturated Fat % Polyunsaturated Fat
Almonds 10% 68% 22%
Beef 55% 40% 4%
Brazil Nuts 26% 36% 38%
Canola Oil 5% 57% 38%
Cashews 20% 62% 18%
Cheese 67% 26% 7%
Chicken 31% 49% 20%
Coconut Oil 86% 9% 5%
Duck 35% 52% 13%
Eggs 39% 43% 18%
Flax Seed Oil 8% 18% 74%
Hazelnuts 8% 82% 10%
Herring 22% 55% 18%
Macadamia Nuts 16% 82% 2%
Milk 67% 26% 7%
Olive Oil 13% 75% 12%
Palm Oil 50% 41% 9%
Peanuts 15% 51% 34%
Pecans 8% 66% 26%
Pine Nuts 15% 40% 45%
Pistachios 13% 72% 15%
Pork / Lard 40% 48% 12%
Salmon 20% 30% 40%
Sesame Oil 15% 42% 43%
Walnuts 10% 24% 66%

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

Order Precision Nutrition now and get $50 off!

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I have been pulling together a new project which involves 10 people to meet twice a week for a workout and seminar for eight weeks. I will tell you more next week, but just to let you know there is ZERO get out clause, ZERO excuses. BUT I will guarantee your results.

Right now I just want to let you know something is coming, and if Jan 2009 is your time to finally take control of your body, then I have the very thing you are looking for.

Watch this space.

Tim

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Since following these recommendations can prevent dehydration and can actually assist with fat loss, you’d have to be a desiccated fool to ignore them. However, try as they might, some individuals find it difficult to ingest up to a gallon of water per day. So try out these three proven strategies for increasing water ingestion:

• Drink cold water - cold water is more palatable, improving ‘mouth feel’ and ingestion
• Add lemon - lemon increases urge to drink and also kills bacteria
• Chuggables - always carry some sort of jug of water around to ensure you’re drinking. Rubbermaid makes a nice blue top container (Chuggables) that we recommend to our clients.

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

Order Precision Nutrition now and get $50 off!

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I have now opened registrations for ForestFit January, starting from January 6th.

There is only a limited number of places for both the 7am and 9.30am groups.  Make sure you register early to avoid disappointment, I have already reserved 5 places for the 7am group before I even send this post out.

Go to http://www.forestfit.com to register right now.

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Sound familiar?

Well the fix is here, right now, before we even get in to the bulk (sic) of the holiday season.

Starting today, there are some 127 fitness based gifts being given away by the worlds top fitness professionals. As of yesterday 21,356 people had already registered to receive these gifts. It is now time for you to join them.

Please click the link below and register your name and email address, and you’ll get you first gift email tomorrow, you’re are little late for today, but there will be a link back to today’s gifts.

But before I give you the link, I do need you to do something for me.

These gifts have been specially created for the 12 days of fitness, and it is the aim of the project to have at least 500,000 people register for these gifts. So if you can send an email to your closest friends, go on to your BLOG if you have one and create a post, get on Facebook and add the link to your status, do the same with twitter if you use that too, change the status on your instant messenger account. All to point at the link below.

We really believe that these gifts can make a massive difference to everyone’s New Year, if you need a kick up the b++t or not!

Go ahead the link is here:

http://www.12daysoffitness.com

I’ll see you tomorrow after you have registered.

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“My muscles hurt, I must be because I am old ”

“I’m too old for doing ….” insert an activity

“I’m too old to start exercising now”

“It’s because I am getting old, that I can’t lose fat!”

Take your pick, I have heard them all, usually from people young enough to know better.

I was talking to some of my clients today over lunch, the lunch was a celebratory meal after completing a five kilometer race in the wet, slushy horrible weather we are experiencing here in Luxembourg this weekend. A couple of these “girls” are in the most polite way the wrong end of 30 something, but each of them has found that health and fitness doesn’t stop at age thirty.

They are planning to take part in a Triathlon next summer, they are talking about all the training they will be doing over the next few months, planning which preparation events they are going to do, including the relay ING marathon in May.

The thing is, just a few short months ago they were asking me if coming to do ForestFit was going to be too hard for them. Now with massively elevated confidence levels and a new understanding of what their body is capable of. Their goals are now much higher.

Some of my best clients have been the wrong side of fifty years. They still have managed to lose significant amounts of body fat. One of them has claimed they feel fitter and healthier at age fifty something, than they did at thirty something!

… Muhammad Ali’s quote is a startlingly coherent from a guy who did most of his talking with a brutal “right”. But it is a real observation of what is the difference between those that achieve massive results “despite” their age and those that give up as soon as they reach a certain age.

How old do you think you are??

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So how have I done so far??

I really enjoyed the different exercises that were in the 45 min workout, some of them were familiar others not, on the whole a good muscular workout.

Now for the Cardio intervals…… most commonly we ask this to be done on the treadmill……as soon as I found out this I was not happy!!!, for some reason I have always had a fear of running, something to do with those cross country runs they made us do at school, I hated them with a passion!!

Anyway it goes like this 5min warm up on the treadmill, then run at 90% effort for 1 minute, then rest for 2 mins by walking, repeat this 5 times. Once the last one has been finished, cool down with a light jog and then to a walk over a 5min period.

….so how did I do.. well I certainly finished rather red faced and very sweaty, drip drip! I actually did a lot better than I thought I would, and felt that I could have even pushed myself that little bit further, not bad for never really running before.

I think a solid positive first try and if you put that with the fact that your only really working hard for 5 mins. Even with that short amount of work the cardio interval is the best way to boost your metabolism and reduce your body fat, don’t think I can argue with that, so much so that I have booked my next one already!!!

Bring on the Cardio Intervals!!!!……..

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Water Loss/ Normal Weather No exercise/ Warm Weather No exercise /Exercise in Warm Weather (85° F)

Skin 350 mL/ 350 mL/ 350 mL
Respiratory Tract 250 mL/ 350 mL/ 650 mL
Urine 1400 mL/ 1200 mL/ 500 mL
Feces 100 mL/ 100 mL/ 100 mL
Sweat 100 mL/ 1400 mL/ 5000 mL
Total 2,300 mL (2.3L)/ 3,300 mL (3.3L)/ 6,600 mL (6.6L)

It should be clear that quite a bit of water is lost per day, especially if you’re an athlete. Since most people can get about 1.5L of water from their food and from metabolic water production, for a margin of safety, I suggest:

• Sedentary individuals drink at least 2L or about 8 cups of water per day
• Athletes in normal climates drink at least 3L or about 12 cups of water per day.
• Athletes in hot weather climates drink at least 4L or about 16 cups of water per day.

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

Order Precision Nutrition now and get $50 off!

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They have been afraid to come and try and get left behind.

If this is you, then what we have coming up on the 13th December at 08:30 may fit with you perfectly.

We are going to hold an open day on that Saturday morning for anyone to come and try, in our usual location of Bambesch.

Our intention is to have a “Normal” group for you guys and a tougher group for those that have been before and are wanting a bit of a challenge in the run up to Christmas.

We are limiting the group to a total of 30 people! and already 14 places have been taken. If you want to join us then send me an email to tim@getfit.lu with the title “SnowFit is Really Cool”

Thanks

Tim

PS. A small group of dedicated ForestFit’ers are in action this weekend at the Bambesch 5km run… come and cheer us on from 11am on Sunday morning.

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We all know that to boost metabolism and loose body fat we need to exercise but it needs to be in conjunction with a healthy clean diet to get the best results. To really boost your metabolism with your diet you need to eat every 2-3 hrs but not just anything, try eating protein in every snack and main meal.

It takes nearly twice the amount of energy to digest,absorb and store protein in the body compared to carbohydrate and fat, therefore including protein in your snacks and meals will boost your metabolism during digesion all day long long.

Not only that but the protein in the chicken and Yoghurt are needed to build and repair your muscles which is also very important to build your muscle mass to increase your body fat burning potential, that being said ENJOY!

Almond Crunchy Chicken and Spinach salad.

Prep time 15 mins, Cooking time 10-12 mins

2 tbsp balsamic vinegar
1 tbsp olive oil
1/8 tsp ground black pepper
about 3 cups fresh baby spinach leaves
sliced mushrooms,about 1/4 of a cup
yellow grape tomatoes os or baby tomatoes,(halved) about1/4 of a cup.
1 small red pepper,sliced
5 oz boneless chicken breast
1 tbsp cornstartch
1 mixed egg.

Mix vineger oil ans pepper in a bowl, add the spinach and toss. Add the rest of the vegetables.
Sprinkle the cornstarch on each side of the chicken and dip the chicken in to the egg, then sprinkle with almonds.
Cook the chicken 5 mins on each side or untill cooked through. Cut the chicken as you wish and add on top of salad.

Raspberry Yogurt.

Prep time 5 mins.

1/2 cup fresh red raspberries
1tsp fresh lemon juice
8oz vanilla or natural yogurt.

Toss the raspberries in lemon juice and alternate  layers of yogurt and raspberries.

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