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Amazing Results! Age is just a number at DARE TO BE FIT STUDIO.

WOW! Just take a look at Tara, mother of 4 children and a champion.
She looks as healthier and more fit now than before she had children.  Age is only a number at Dare to be Fit, The Fountian of Youth.  See photos before when I was pregnant and read my story by clicking here http://www.rb-berry.com/he-really-cares-about-people/

Champions are made, not born! Stephanie, 40, placed in her very first competition after training at Dare to Be Fit with Coach Berry and his knowledgeable staff of trainers.

 

When Stephanie first came to Coach Berry when she was not only a bit overweight but was also suffering from such severe back pain she could not even stand to brush her teeth without holding on to the basin.  There is no pain now as Stephanie is extremely phyically active being a mother, career woman and wife.  Full story from Stephanie and more photos before and after at:    http://www.rb-berry.com/stefanie-contest-photos/          

Positive results everytime inspires everyone who joins Dare to Be Fit. Who wouldn't be excited to look like this?

Chandra was so inspired by the fabulous coaching she received from Coach Berry she actually became a professional personal trainer.  Coach Berry was her mentor.  Chandra shares her story here  http://www.rb-berry.com/you-always-receive-110-effort-from-the-coach/  

You do not have to lose your youthful vitality, vigor or form. Hundreds of my clients have found their 'fountain of youth' here at Dare to Be Fit.

Laura tells us she has four beautiful daughters and can pass as an older sister because she looks and feels so young.  I am in the best shape I have ever been...even better than when I was in high school!  Read more of my story at  http://www.rb-berry.com/i-truly-am-in-the-best-shape-of-my-life-thanks-to-coach-berry/  

    I'm Coach Berry at 55 and my question to you is...
"Who else wants to acheive amazing result like those of my clients pictured above?" 

Just click on  "HELP LIKE YOU HAVE NEVER HAD BEFORE"  in the pink box at the very top of this newsletter.  Great!  You have just taken the frist step toward acheiving better health and a smoking body.  Fill out the form with your name and email and I will be assisting you reach your health and fitness goals.

R B Berry

Dare to Be Fit Studio

110 Copperwood Way Suite M
Oceanside California, 92058

760-522-1805

Dare to Be Fit Studio

See videos, photos and more fitness info on my website! Click below or enter www.rb-berry.com in your browser
Success Stories
How Healthy Is Your Salad?

Did you ever think that a salad could have more calories and fat than a serving of fried chicken?

Most people believe they're making a smart diet choice by opting for a salad, but end up sabotaging their weight loss goals.

Don't get me wrong - salads are a great way to get your recommended daily allowance of fruits and veggies and are often full of nutritious goodness. Made with the right foods they can also be a great meal for those seeking to lose some weight.

Next time you inspect the salad bar or your refrigerator for ingredients to toss in your salad, keep the following tips in mind.

Fruits and Vegetables
Leafy greens and veggies should be the base of your salad. Choose as many vegetables as you would like. Choose from mixed greens, broccoli, sugar snap peas, spinach, cucumbers, onions, peppers, cauliflower, mushrooms, green beans, zucchini, shredded carrots, radish, sprouts, cabbage, beets, tomatoes, and whatever veggie you can think to add. At only 25 calories per serving, vegetables are loaded with vitamin C, folic acid, potassium, fiber, and antioxidants. So the more veggies, the better!

In addition to all your other veggies, go with the darkest green lettuce you can find. Choose Romaine, spinach, mustard leaves, or green leaf over iceberg for increased nutrition. Leafy greens come in at less than 20 calories per two cup serving and provide folic acid, antioxidants, vitamins, and minerals.

Fruit is also a great salad option, as they add sweetness and nutrition to your salad. Try fruit such as cranberries, grapes, sliced strawberries, tangerines, or apples, and watch your plain old salad transform into a piece of culinary art.

Protein
If you find yourself feeling hungry soon after eating a salad, add some protein the next time. Good sources of protein to toss in a healthy salad include hard-boiled eggs or just the egg whites, grilled chicken, grilled salmon, steamed or boiled shrimp, tuna packed in water, low-fat cottage cheese, or roasted turkey breast. A good serving size of this protein would be three ounces.

If meat or animal products aren't your thing, add about three quarters cup of one or more of these protein sources to your salad: lentils, tofu, black beans, garbanzo beans, chickpeas, or a small amount of nuts (they're also high in fat, so don't over-do them).

Tempting as they may be, avoid fried, crispy, or saucy items that many add to salads.

Extras
Though many salad extras may be packed with nutrition, they are often also full of calories. On average, extras add approximately 600 calories to an otherwise low-fat salad. A good rule of thumb when it comes to preparing a light salad is to choose just one high-calorie extra or two half-portion extras. Popular high-calorie add-ons include fried noodles, cottage cheese, pepperoni, avocado, bacon, blue cheese, croutons, cheese, or nuts.

If you love the taste and texture of croutons, try crushing a few and sprinkling them over your salad. If your salad doesn't seem complete without cheese, try a strong flavored cheese like Feta or Parmesan. A small amount will go far. Also, use chopped nuts instead of whole to get more bites of a good thing.

Dressing
Dressing often makes the salad. Unfortunately, it can also make a salad a high-calorie event. The average vinaigrette contains 50 calories in one tablespoon, while the same amount of ranch dressing contains about 90 calories. Plastic containers or dressing packets at restaurants contain four tablespoons of dressing. The entire packet adds an additional 200-360 calories. As if that weren't enough, many dressings also contain saturated fat. This raises cholesterol and the risk of heart disease.

Instead of grabbing the first dressing you see, look for a low-fat, low-calorie option. A healthy dressing choice is a couple teaspoons of olive oil mixed with vinegar or lemon and spices or herbs. Instead of drenching your salad in dressing, dip your fork into dressing before taking a bite of salad.

Remember, eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.

For an exercise program to be challenging it must always be changing. That's why my workouts are never the same.

It's my goal to get you into the best shape of your life. Call or email me today to begin your transformation.

Skinny Salad Dressing

Most of the fat and calories in salads are found in the dressing. Mix the following ingredients together for a guilt-free and delicious salad dressing:

  • 1 cup fat free Greek Yogurt
  • 3 Tablespoons white rice vinegar
  • 1 shallot, minced
  • 2 Packets Stevia
  • 1 teaspoon oregano
  • 1/2 teaspoon basil
  • 1 clove garlic pressed
  • 1 tsp sea salt
  • A dash of ground black pepper
Garden Fresh Salad

The best salads are a cornucopia of fresh vegetables, with little or no added fat. This salad combines some of the garden's tastiest veggies and is dressed lightly with no added oils. Serve with a side of lean protein for a healthy, vibrant meal. Servings: 4

Here's what you need...

  • 4 eggs
  • 1 bunch asparagus, ends trimmed
  • 1 cup curly endive
  • 1 cup dandelion greens
  • 1/2 cup cherry tomatoes, halved
  • 1/8 cup red onion, thinly sliced
  • 1/2 red bell pepper, thinly sliced into matchsticks
  • 1 packet Stevia
  • 2 Tablespoons lime juice
  • 1 garlic clove, minced
  • 2 teaspoons Dijon mustard
  • 1 Tablespoon raspberry vinegar
  1. Place the eggs in a pan of water; bring to a simmer for 6 minutes. Remove from heat. Crack the eggs all over, and then place in a pan of cold water for one minute. Remove from water, peel, and slice. Set aside.
  2. Bring a medium pot of salted water to boil. Add the asparagus and cook for 4 minutes. Rinse in cold water then set aside.
  3. In a large salad bowl combine the endive, dandelion greens, tomato, onion and pepper.
  4. In a small bowl combine the Stevia, lime juice, garlic, Dijon and vinegar. Mix well.
  5. Coat the salad with the dressing. Top with asparagus and sliced egg.

Nutritional Analysis: One serving equals: 119 calories, 5.5 fat, 137mg sodium, 9g carbohydrates, 2g fiber, and 8g protein.

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Email: rbberry@cox.net
Phone: 760-522-1805
Web: Dare to Be Fit Studio

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