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The Real October Newsletter
October 22, 2013

The Trick to Eating
Halloween Treats

First of all, I'd like to profusely apologize for accidentally sending last month's newsletter out to you again this week. Following is the actual October newsletter I meant to send. I hope you can find it in your heart to forgive me. I boo boo-ed. So very sorry. :)

Halloween is just around the corner and you know what that means!?! Treats, treats, and more treats! Right? Go ahead, admit it! Who isn't guilty of dipping into their kid's Halloween bounty when they aren't looking, leaving you feeling bloated and guilty? Even if you don't have kids, the hyped-up marketing ploys for the seasonal junk fest coupled with the sinful delights that friends and fellow workers bring into the workplace can be enough to throw even the strongest willpower over the edge. Of course the problem is that the extra useless calories from those goodies can truly be scarier than Jason, Freddy, or the grossest zombie imaginable.

Like me, are you one of those people who might as well apply the stuff right to your belly, hips, or derriere? If so you are in luck, because this month's newsletter is about how to counter the treats with the tricks that can get you through Halloween, or any other holiday for that matter, without gaining an ounce.

Everybody knows that weight loss or weight maintenance is about calories in and calories out, right? So this leaves you with a couple of choices. Hey, I didn't say it would be easy. I just said I can help.

Here's the unsugar-coated truth of the matter: If you are going to eat extra calories, you will have to work them off. Sure, you can try substituting healthier snacks by baking your own and replacing unhealthy ingredients with healthier ones when you can. But the painful truth is either way, if you increase your calories regardless of how healthy or unhealthy they are, you will have to increase your exercise in order to maintain or lose weight.

Here's the sciency breakdown that I swiped from (This is an awesome site so be sure and bookmark them.) They spell it out much better than I could have so why reinvent the wheel, right?

Quoting directly from them, "A pound of body fat equates to approximately 3500 calories. So if you have a calorie deficit of 500 calories (meaning that you burn 500 calories more than you eat each day) you would lose approximately one pound per week:

500 x 7 = 3,500

It's easy to see that a calorie deficit of 1000 calories would mean that you'd lose approximately two pounds per week. And that's a good number to remember, because two pounds a week is commonly accepted as the maximum rate of weight loss that is healthy."

Now, you can do this by literally cutting those calories (calories in), or you can create the deficit with added activity (calories out). Your choice, but I think a combo of the two works best. However, we are talking about how to combat extra treats due to the holiday at hand.

Here's what you need to do:
If you're going to eat the treat, I suggest adding a day of cardio to your normal weekly regimen and maybe adding an extra 10-15 minutes to your daily routine until you are out of the candy-coated haunted woods and back to your normal, healthy daily nutrition plan. You do have a normal healthy daily nutrition plan…right? Of course you do!!!

Now, for an extra kick in the toosh, try my lower body strength training workout! Do 2-3 sets of each exercise in the video at anywhere from 10-12 or 12-15 reps each. Just be sure to choose a weight and rep range that makes the last two reps feel super-challenging yet still doable in good form.

Remember, you can’t spot reduce. So, get your nutrition under control, do your cardio to burn your fat from everywhere on your body, and then strength train every major muscle group as I’ve always recommended.

For more tips and info that can help you get better results from your fitness plan, be sure and check out my new eBook So You Joined a Gym...Now What? Part II Essential Workout Tips & Secrets for Beginners: How to Exercise & Train Smart." The information in this book will kick your workouts into overdrive, no matter what your level of fitness. Because it matters HOW YOU WORKOUT! This book will show you how. Go to Smashwords for any other format that isn't covered at Amazon.

I decided to stay true to this month's topic and make the exercise of the month a walking lunge. It's super hard but one of the best exercises for the hips and butt ever! It's kind of aerobic since it uses your bigger muscle groups so you will definitely feel winded and burn a ton of calories to boot! I call it a win/win. While I do not have a video demonstration performing this exercise personally, has an awesome one so just click on the exercise below and enjoy!

The Walking Lunge

Muscle Groups Worked:
Quads, hams, and butt, etc.

Starting Position:
Stand straight with a dumbbell in each hand (or not if you are a beginner) next to your hips with your feet about shoulder width apart and your toes pointed forward. Make sure you keep your head up and your back straight. Tighten your abdominal muscles to help protect your back. Inhale as you begin your step forward and exhale as you reach the maximum load on your body.

Movement: Take a large step forward with your right leg. Slowly bend your knees until your right thigh is parallel with the floor. Both knees should be bent at 90 degree angles and your right knee should not pass the front of your right foot. Slowly lift your back leg in and lunge forward with your back leg. Then continue alternating legs as you travel forward with the dumbbells or hands comfortably remaining at your sides through the entire exercise movement.

Okay, peeps! This is the inspirational part of the newsletter known as the "Ponder Pond" where you're welcome to take a swim in the sweet waters of inspiration.

Last month I veered from my norm but am back to my usual antics with this month's video that will surely touch even the coldest of hearts. So, you may want to grab a tissue. I hope it inspires you to take part in a random act of kindness the next chance you get. Let's make the world a better place together, shall we?

Be sure and check out my new blog site! Just click here. to head on over and give it a read! I will be posting a new blog in the next few weeks.

Please sign up for my mailing list and subscribe to my blog so that you can be informed when I post a new blog. I am a believer in less is more so don't worry about being inundated with posts telling you every time I had a snack or a new thought. On the other hand, I hope you find the wait between posts worthwhile as I plan to speak directly from my "writing" soul and I look greatly forward to it.


Go Here to buy my fitness books now for your Kindle! And did you know you can give Kindle ebooks as gifts – just click the yellow "Give as a Gift" button on the right side of any Kindle book page on Amazon.

The Now What? Fitness Series is for sale now at and is available for download to your Kindle, iPad, iPhone, Blackberry, Android devices, PC, and Mac.

Or if you're a loyal Barnes and Noble customer, then by all means click here.

Say! Did you know that you can follow me on Facebook? Well, you can! Jump on over to and "like" my page, please. I post a fitness tip most days. Feel free to leave comments and check in often. Thanks ever so much! If you have read any of my books you can also go to my new facebook page at and drum up a conversation with other readers or me or whomever. It's brand new so don't let the crickets scare you. Somebody has to get this party started, right?

Thanks so much for subscribing to this newsletter and for reading it and for your support. Our relationship is reciprocal as I live and learn from all that happens in my life, just as you live and learn through yours. We are truly in this together, and I empathize with your challenges as I do my own. I promise to hang in there and learn and grow along with you, and I hope that sharing through my writing maybe helps you a smidge. If it does, that is my payback. It is why I continue to do what I do.

If you enjoyed this newsletter, please feel free to pay it forward to anyone you think would like it too. That is the best compliment you could ever pay me, and I appreciate it very, very much.

And don't forget to tell everybody about and Now What? Fitness Blog where they can get all the fitness info their heart desires and sign up for this newsletter while they are there.

From my heart to your health,

Linda Burke, CPT

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