Hello friends.

Quite often, I get emails and calls from people wanting to know how to get out of a slump. You know what I mean. You’ve been going to the gym for ages, you watch what you eat, or so you think.. and there is no major stress happening around you at the moment. However you’re just not getting to where you want to be. You’re still the same weight, maybe a little better. You’re not able to run any further, or faster, and you’re having trouble finding the motivation to stay on track. Does this sound familiar to you ?

Well, the answer is simple. Unless you continually update your programme to reflect the changes your body has already experienced, you will plateau. Your gains will be minimal because you’re simply not over exerting yourself. Your body has adapted, and unless you change how you do things, you will never see those changes that you so rightfully seek.

The first thing to do is examine your daily schedule and determine the cause.

Most people under estimate the number of calories they eat. It’s very important to know how to make an accurate assessment of how much you are eating. REMEMBER I said in a previous newsletter that it is total calories in that determine weight loss and weight gain in relation to total number of calories expended as energy in exercise. (gym exercise and incidential exercise).

It is important to keep in mind that as you lose weight, your metabolism slows down because there is less of you to fuel. This leaves you with two options. One is to lower your calorie intake further or increase the amount of time you spend being physically active. The first option is less desirable as you may not be able to get sufficient nutrients from a diet that is very low in calories. It is much better to moderately reduce calories to a level that you can sustain while continuing with your gym and fitness programme. The key to getting off the plateau is to vary your programme, and shaking things up a bit. Introduce some new elements, some new moves. Own bodyweight moves are a personal favourite of mine including exercises such as the plank, push ups, dips, crunches and POP squats. Perhaps you need to add an extra 15 min cardio session at night. Adding variety to your workout not only stimulates your mind but will spark up your metabolism which in return will burn more calories.

Ok Debbie… so lets break it down. Well you got it. Here are my top tips to break thru that dreaded slump and get fired up again. After all, spring is just around the corner.

• Make protein a part of every meal including breakfast.
• Reduce wheat and flour based products. YES.. this is bread and pasta.
• Eat unprocessed foods.
• Reduce starchy carbs to one portion a day and don’t eat that portion during your evening meal. Best choices are oats, sweet potatoes and string beans.
• Eat plenty of fruit. Apples, oranges, pears, plus and berries are all good choices and all low on the GI scale. HOWEVER do not eat fruit after 4pm unless you are planning to workout.
• Choose the clear stuff and lose the booze. Opt for fresh clear distilled water at all times. Nothing will quench your thirst quicker than good ole fashioned water.

Thanks guys. So much. I’m just stoked with many MANY of my clients and to be here doing what I love. THANKS everyone for taking the time to write, email or ring me. It has truly been a pleasure. If you have any friends who you think will love to receive my newsletter please forward this on and ask them to contact me to get on my mailing list.

Ingredients:

12 oz toasted couscous
2.5 kgs medium shrimp, peeled and deveined
1/2 cup fresh lemon juice
1/4 cup fresh lime juice
1/4 cup extra virgin olive oil
1/2 cup scallions, chopped
2 tablespoons chopped fresh mint
2 tablespoons chopped, fresh cilantro
1/2 cup chopped red onion
1 cup halved cherry tomatoes
salt to taste
freshly ground black pepper

Cooking instructions:

1. Bring a large pot of salted water to a boil. Add the couscous and cook until tender, about 10 minutes (check package directions for specific cooking times). Drain and rinse with cold water.
2. Bring another pot of salted water to a boil with 1/4 cup of the lemon juice. Add the shrimp and turn off the heat. Leave the shrimp in the hot water until they are just cooked through, about 90 seconds. Drain and let cool.
3. Whisk the remaining lemon juice, lime juice and olive oil together in a large bowl. Mix in the couscous, shrimp, herbs, onion and tomatoes.
4. Season with salt and pepper to taste. Chill and serve cold.

Serving Size: about 1 cup

Nutritional Information:

Number of Servings: 6 (per serving)
Calories 399
Carbohydrate 50 g
Fat 11 g
Fiber 4 g
Protein 23 g
Saturated Fat 2 g
Sodium 416 mg

Quick easy and delicious to make.  Wonderfully high in protein and all the good stuff.  I hope you enjoy this months recipe and make it part of your nutrition plan this week.

Sydney Dance Co Dance Studios
10th June - 30th August Sydney Dance Company Dance Studios offer over 60 dance classes 7 days a week. All classes are taught by professional dancers and choreographers. For more information and current timetable phone (221 4811 or visit the website. The Wharf, Pier 4 Hickson Rd, Walsh Bay www.sydneydancecompany.com

The Sun-Herald City to Surf
14th August This year marks the 35th anniversary of The Sun-Herald City to Surf. You can expect it to be an exciting year for Australia's greatest community fun run. www.city2surf.sunherald.com.au

	Rugby Test Match - Bledisloe Cup: Australia vs New Zealand Rugby union international match. Date: 13 August 2005 Venue: Telstra Stadium Time: Kick-off 8pm Cost: Adult from $69, Junior/Concession from $44.85 Tickets: Ticketek - Call 132 849 or visit www.ticketek.com.au
More information: Visit www.telstrastadium.com.au Parking: Pre-Booked parking is available through Ticketek - visit www.ticketek.com.au or call 132 849. Casual parking is available for $3 per hour or $15 per day maximum. Public Transport: Contact Transport Infoline www.131500.com.au or call 131 500 for further information.

Flying Trapeze Workshops
Date: Every Thursday in August.
In the beautiful outdoor setting of Sydney Olympic Park, anyone can learn to fly on the full size flying trapeze rig. Experience the excitement of the circus in a 1.5 hour workshop as you hang, flip and make a catch. Fly like the stars of Celebrity Circus!
Venue: Dawn Fraser Ave
Time: 3:30pm & 6pm
Cost: $45 per workshop, or 5 workshops for $175
Tickets: Tickets at venue, bookings essential
More Infomation: visit www.trapeze.gearzone.com.au or call 0412 402 742
Parking: Casual parking is available for $3 per hour or $15 per day maximum.
Public Transport: Contact Transport Infoline www.131500.com.au or call 131500 for further information.



THE WHITE BALL.
6 th August  party on at the QBH located at 1 Queensbridge st South Melbounre ..
Hosted by Big Brother's Mike Goldman & Nova's Melissa Femia, the White Ball features a scorching line up of entertainment, including Sexual Chocolate, dance floor sizzlers Cabin Crew, DJ Lorne Padman & Saratone, plus special guest DJs. Your ticket to the d&d ball includes all alcohol and food, entry to the pre and after parties AND a hot date to keep you warm this winter – if you want one! Dress: WHITE GLAM. Go all out or wear just a touch of white. As long as you're dressed to impress and its WHITE and it's GLAM. Check out www.ddball.com.au for suggestions on what to wear

Desire one day workshops. I’m working on bringing these informative one day workshops to people needing or wanting to start with their healthy lifestyle changes, who may not be able to afford one on one personal training or for those who live too far away to travel to me on a regular basis. These full one day workshops will include outdoor bushwalking, tai chi by the lake in the bush land of Cromer, exercise tuition and training covering the best fat busting moves in the gym, motivational seminar and discussion on goal setting and also nutritional talks on how to achieve a balanced diet, the best fat fighting foods to eat and the best supplements to use, how to use them and when. Refreshments and lunch are included with the workshops starting at 10am and finishing at 4pm.

The first DESIRED “get your body for life” workshop will be on SUNDAY 28th August, 2005. Everyone attending will receive a special folder jam packed with information and notes and these workshops are beneficial to both men and women of all ages. Email me today debbie@desirefitness.com.au to receive your registration forms in the mail. Your investment for the full ONE day workshop of 6 hrs including food is $220. I look forward to spending a whole day with you and setting goals and starting them on the DESIRED day.

Yours in health,
Your friend,