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Choose to Lose

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Focued Friday Health Tips

Joseph Coupal - Saturday, December 21, 2013
Hope everyone is having a fabulous Friday! What a day for shopping!!!!! I think I might have sat three hours in traffic today :) but all while listening to Christmas music!
During the holidays is one of the hardest times to keep to a routine and stay on track with our eating habits and workout routines. Parties, family functions, work get togethers, you name it they can all be very challenging when it comes down to what to eat and when to fit the time in for exercise. I was over at the corporate office of reebok today and there was a sign on the wall that said "healthy by choice, not by chance". You need to make choices that will better your results tomorrow and we all know that temptation is all around, but making choices is ultimately your decision and no one else's. At the end of the day you are responsible for your choices. Lets make a plan starting today that now until Christmas day you will do your best no matter what it takes!! Allow Christmas to be your reward for all your hard work!! Get the nutrition down and the workouts in and when your feasting with family and friends your rewards will feel well worth it! Bring on the new year by already starting towards your fitness goals, the transition will be that much easier, I promise!!

"One of the most common causes of failure is the habit of quitting when one is overtaken by temporary defeat~Napoleon Hill

Happy Friday Y'all 

Focued Friday Health Tips 

Weigh In Reminder

Joseph Coupal - Monday, December 16, 2013

Just a reminder that your weigh in is scheduled on SATURDAY from 7:30- 9am in the NORTH ATTLEBORO location.

Can't wait to see the results to the weigh in... Good luck everyone see you on Saturday.

Slow Down Saturday!!!

Joseph Coupal - Monday, December 16, 2013

Don't ever give up what you want most for what you want at the moment. Stop worrying so much about what everyone else is doing in their life, and look deep into your own life, then think about what you can do to make it better. Think about how you can be a better person. Ask yourself, do you live your life knowing you could live it better?

I often think about how I can make my life better, while making someone else's a little brighter. There is nothing more rewarding then knowing that I made someones day, week, month or year! The most amazing thing about life is the fact that we have full control when it comes to making someones day more then it was, better then it can be and happier then expected with one small act of graciousness! No matter who you are or where you are, you can make a difference to someone, what is more rewarding then that? I think many times people feel like there isn't much they can do, but whether you hug your young ones a little longer, hold the door for someone at the grocery store, make a donation to charity, or just fully engage in a conversation with someone just by listening, this just might make all the world of difference and believe it or not it just might be that one small act of kindness and compassion that makes someones day a little brighter.

I am passing on an email that someone sent to me this week because it puts our lives back into perspective, it made me realize that we should have value to our lives and appreciate the small things, love a little better and hold our family and friends a little closer. As we approach the holiday season please remember what it is really about, and show small acts of kindness because no matter how small or big these values and acts of selflessness are, they mean something to someone! The only person standing in your way is you, the rest is easy, just follow your heart, and remember the best lessons learned are when we listen.

Read quietly then send it back on its journey

To realize
The value of a sister/brother
Ask someone
Who doesn't have one.

To realize
The value of ten years:
Ask a newly
Divorced couple.

To realize
The value of four years:
Ask a graduate.

To realize
The value of one year:
Ask a student who
Has failed a final exam.

To realize
The value of nine months:
Ask a mother who gave birth to a stillborn.

To realize
The value of one month:
Ask a mother
Who has given birth to
A premature baby.

To realize
The value of one week:
Ask an editor of a weekly newspaper.

To realize
The value of one minute:
Ask a person
Who has missed the train, bus or plane.

To realize
The value of one second:
Ask a person
Who has survived an accident.

Time waits for no one.

Treasure every moment you have.

You will treasure it even more when
You can share it with someone special.

To realize the value of a friend or family member:

LOSE ONE.

The origin of this letter is unknown,
But it brings good luck to everyone who passes it on.

Remember....

Hold on tight to the ones you love!!!!

Have a great day everyone and remember You Choose to Lose!!!

Focused Friday and Challenge

Joseph Coupal - Friday, December 06, 2013

Spending today complaining about yesterday won't make tomorrow any better. We are all here for a purpose and that purpose is not always known. We grow up thinking that life should be a certain way only to find out that life doesn't always turn out exactly the way it was planned. But everyday is a new day and everyday is a day to start again with the right frame of mind. We are taught at a young age that sometimes growing up and facing life's realities is not always easy, but we will apply all our efforts to becoming the best person we know how to be and make extra effort when times get harder then we expected. We learn that we don't always have the right tools to achieve great success so we must go out and find them, use them and adapt to them. You have to really love yourself to be truly happy yourself. One of my favorite sayings is: "The best time to shine is when the lights are not on" so make today the day where you find something good about it, you learn the reasons why you are where you are in your life, and whether good or bad you make the effort to be better today then you were yesterday.

This weeks WINNER IS Laurie Ellis!!! Great Job with your meal plans! Laurie you have won 4 sessions of the You Choose to Lose Training!!! We meet every Sunday at 8am for an hour in Foxboro :) Please email me what sessions you will be attending :) Congratulations!!!!

This weeks challenge is going to be a Mile Run/Walk
This challenge is going to be two weeks long. Here is what I am looking for... Week One- Do 3 Runs on the treadmill (any days you wish) for one mile. Send me your best time by taking a picture of your time on the treadmill.

Week Two- I am looking for improvements this week! Do the same 3 Runs on the treadmill for one mile and send me a picture of your best time. Strive to go a little or a lot faster :)

Mile Run/Walk NEEDS to be emailed no later than December 19th by 11:55pm

Happy Friday Everyone :) Check out the recipe attached!!!

 

Hey Competitors!

Joseph Coupal - Friday, November 29, 2013

Congratulations to Fran Donovan for winning one FREE MONTH of Synergy at the North Attleboro location!! This is a weekly total body workout that forces you to move quick, build muscle endurance, lean out and lose fat!! Congrats to you Fran!! See you on Wednesday.

This weeks challenge is going to be called "Create It".

For this challenge you need to create meal plans for yourself that will keep you on track and prepared for life's busy days. What is Required to be completed NO LATER than Thursday, December 5th by 11:55pm.

3 Meals Plans (example-Monday, Tuesday, Wednesday)

I want to see what you are eating, when you are eating it and how much of it you are eating. Then I want to know how many calories you consumed for the day. A VERY HELPFUL tool is sparkpeople.com This website allows you to create and track your food. It is a free tracking system so I would recommend that you all try it! Also utilizes the grocery list that you received in the You Choose to Lose Packet!

Nutrition is 70% of your results in the gym so lets see what you can do!!! Happy WEEKEND Challengers!! Reach out to me if you need anything! And remember You Choose to Lose!!!


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