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Tri-monthly Newsletter

ExclusiveDanse à la cartePersonal Trainer

Santé à la Carte- Can do everything but Diet

- How to lose weight during

holidays?

Issue #02, Dec.-Mar. 2012

REMEMBER TO PASS BY “LE C” FOR YOUR GIFT VOUCHERS.

Psycho à la carteLe "CHOIX" ou le "SOI"?

Astuce à la Carte- What’s quality?- Posture

- Food Intolerance- Life style “Punktum”

Your scale will only be usedfor food!

Letter from the EditorDédier à Darine Chahoud Dagher,une AMIE, notre orthophoniste,l'épouse de mon ami…TROP BRUSQUEMENT…TROP TOT

Nous vivons dan un monde qui se soucie assez peu de la mort. Pourtant elle vient très tôt frapperà notre porte. La vie est une succession de deuils que nous sommes bien obligés d'assumer : mortde nos proches, de nos parents, frère, sœur, mort d'une AMIE de celle ou de celui que nousaimons.

Le livre de la vie est le livre suprême qu'on ne peut ni fermer ni ouvrir a son choix. La vie nousprésente ce défi de la mort et chacun d'entre nous doit trouver sa propre façon d'y faire face.

C'est un des paradoxes les plus troublants de notre existence et probablement la réalité la plusrévoltante qui soit. Nous recevons une seule vie dont la durée est limitée mais inconnue et dont lafin est inéluctable, irrémédiable et définitive. C'est comme si on nous donnait un cadeau tout ennous le retirant.

Le deuil n'est pas une chose qui aille de soi, mais qui se vit et qui donne une leçon de vie. Maistraverser un deuil est ce pour autant être capable d'apprivoiser la mort ? Peut-on tirer de la mortune leçon de sagesse pour la vie ?

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PEROSNALTRAINER

When you train you achieve a sense ofwellbeing, it helps working against stress,you get fit, you can lose weight, you cangain lean muscle, its healthy & much more!The Personal Trainer offers you a completeplan for you to reach your fitness goals aseasy as possible.Training - You will get your own personaltraining program that is made especially foryou to meet your demands!

Discover the Easy Way to aSlimmer, Fitter, Sexier You!

Le C Fitness a la carteHHeeaalltthh PPeerrssoonnaall TTrraaiinneerr

Slip into that sexy blackdress this season, don'tsqueeze!!GGEETT TTHHEE HHOOTTTTEESSTTPPEERRFFEECCTT WWOORRKKOOUUTTSS??Can't find the right workout? We'llhelp you build your own customworkout in just 3 weeksSShhaappeedd bbooddyy……ffiirrmm bbeehhiinndd……..ffllaattaabbss……..ttoonneedd aarrmmss-- ttoo mmaakkee yyoouurrsseexxyy bbllaacckk ddrreessss uunnffoorrggeettttaabbllee..

LLIITTTTLLEE BBLLAACCKK DDRREESSSSWWOORRKKOOUUTTAt anytime you can come andenjoy your workout with thepersonal trainer who will takeyour from a stuck zipper to everyguy wishing they had zipped youup !!

EEAATT……eeaatt……eeaattDig into a delicious meal plandesigned to keep youenergized, get you slim andtickle your taste.

OONNEE--OONN--OONNEEGet the answer for all your fitness andnutrition questions

MMOOTTIIVVAATTIIOONN Get motivation, support and stories fromthe others members so you can lookand feel sexy at anytime!!

DANCE à la carteAfter years of international training and multidance integrations, I'm excited to bring the"Dance à la carte" class at "Le C", a newcombination of dance and exercise, to keep inshape, burn calories and have fun.

Dance has been my passion through years; itgave me a continuous pleasure and aconstant opportunity to express myselfthrough my body. Delivering dance routine, &teaching people how to move and to dance,has been even a bigger passion.Therefore, I'm thrilled to share my experiencewith "Le C" members, in a Party atmosphere.

Remember girls, dancing is moving to themusic without stepping on anyone's toes,pretty much the same as life.

PPaattrriicckk SSaalliibbaa

Le C fitness à la carte?

JOINNOW

FoodIntoleranceRevealedBloated after eating certain foods?Having a chronic diarrhea or constipation?Complaining from indigestion or heartburn frequently? Suffering from a terrible headache for no apparentreason?Tired all the time?

If your answer is positive to one of these questions, it'svery likely then that you suffer from "Food Intolerance".

What is Food Intolerance?Food Intolerance is the body abnormal reaction to cer-tain foods. It produces a variety of symptoms and affectsalmost any organ.

Is it frequent?Well yes. Food intolerance is widely spread. Actually,recent studies have noted that approximately 45% of thepopulation is intolerant to at least one food item.

Is it dangerous?No. Food intolerance is not life threatening. However, itmay affect the sufferers' ability to live normal healthy lives.

What can I do about it?A simple blood test is required to detect what foods youmay be intolerant to. Based on the results, a medicalprofessional will eliminate these foods from your diet. Infact, after taking the food intolerance test and followingan elimination diet, many sufferers have noted a greatimprovement.

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ObeseKidsFitProgram@ Le C Fitness à la carteN

EW

I can doeverything,but Diets?Have you ever asked yourself why you are not succeeding indiets, why your mind is constantly saying "I am a big looserwhen it goes to diet", "I cannot do it", or "I have everythingbut I still need to lose some more kilos to be perfect", or "I willnever live the life I want until I lose those stubborn kilos",help!!! Your mind cries; and your mind is not answering anysolution for those kilos.The good thing is there is always a solution, and always willbe, and it is so simple, you have to know the below points firstbefore starting your diet.

1. BELIEVE that you can do it, say it to yourself: "I can do it"every time your mind goes negative about your ability toachieve.

2. Set definite and realistic GOALS, you need to know whereyou are going, help your mind sees the goals, so you will gotowards it effortlessly.

3. Your COMMITMENT is sacred; you have to be responsibleof your choice, and follow a discipline defined in a time frame.

4. ACCEPT your body at the moment, it is your identity, if youreject it, you are rejecting your identity, and you will mostlikely to feel depressed and unmotivated, be happy it iseasier to succeed a diet.

5. CHOSE a diet that you feel comfortable with, your nutritioncoach will help you find the one right for you; tailor it your way,so you will not have a problem to follow it.

6. Go for nutrition COAH, she will put you on track & motivateyou to achieve your goal.

7. CELEBRATE your achievement, because you did it.

for more info or suggestionsnutrition@lec-fitness.com

MMaarriieellllee MMoouuaawwaaddDDiieettiittiiaann

Too often we underestimate thepower of a touch, a smile, akind word, an honestcompliment, or the smallestact of caring.At Lys café resto, you can turnyour life into a delicioussandwich and be addict to Lys.

Achrafieh, Youssef sursock Str. +961.1.448249

Space Management& Conception are theresults of "Creation"& "Creativity".Creation is voluntary and conscious; it involvesdesire… and cannot be reduced to a process ofautomation.Creativity is attached to the act of 'making' or 'doing'the products: model, painting, sketches, executiondrawings or structures under contemplation. Sourceof imagination and unconscious.

Our long years of experience had contributed to meltour senses with the client needs to create, imagine,transform, manage and supervise the entailed project.

Punktum passion is to create innovative yet feasibleand realistic solutions which blend both the Identityand the Beautiful of every project whether it's abuilding, restaurant, residence, organization, healthclub, etc. Our expertise and services communicateclearly our agility to transform spaces upon lifestyleneeds.

Punktum Experts and Interior Architects high level oforganization, tireless attention to detail and personalservices, ensures that every project exceeds its clientexpectations.

"Our concern is more than just the visual or ambientenhancement of a space, It seeks to optimize andharmonize the use to which the interior environmentwill be set"

KKaarriinnaa HHaarrddaannee IInntteerriioorr AArrcchhiitteeccttPPUUNNKKTTUUMM ssppaaccee mmaannaaggeemmeennttAntelias, st. Nicolas center. +961.3.632005

How to loseWeightduring theHolidays?Why is the winter holiday season so intimidating -evenscary- for so many? The answer is complex. Sure, there'sthe food. The winter holiday season lasts for weeks andthere are more parties, more potlucks, more food gifts,more cookies and well, just more everything! And thenthere's the stress. Buying gifts, volunteering, decorating,cooking and party hopping often take the place of cookinghealthy meals at home or hitting the gym.

How can we keep up with a healthy diet and fitnessprogram with all of this going on around us, day after day?That answer is simple: Stick with your plan. If you want tolose weight this month, you can. You just have to choose tostay in control.

Check out these Christmas weight loss tips; they'll help youenjoy Christmas without feeling bloated, fat, or fatigued.

- Don't Fast Before Big Events: To prepare your body for thebig feast later in the day, you may be tempted to 'save'calories by skipping breakfast or other meals. A betterstrategy for controlling your weight is "Never go to a partystarving, even something small, like a banana or a bowl ofcereal, will take the edge off your appetite and allow you tomake smarter food choices."

- Find Alternative Sweets: People generally tend to cravesweets after a meal or when they hit that late afternoonslump. You might enjoy some peppermint tea, a piece offruit.

- Don't Overdo Alcohol: If you must indulge in a holidaycocktail, consider diluting your drink with extra ice, water orseltzer, and alternating each alcoholic beverage with a glassof water in order to keep control of your eating and preventdehydration.

- Maintain your active lifestyle: Take 30 minutes and go fora walk the morning of your holiday gathering.

- Plan your meals and snacks in advance: It's a greatway to stay fit all year long. Planning your food intakereduces your unhealthy food choices and bingeeating habits.

- Eat Christmas dinner off a small plate: Research showsthat holiday weight gain can be avoided not by dieting, butby doing things such as eating off smaller plates (because

small plates make food look bigger) and eating morevegetables with every meal.

- Eat foods full of water and fiber before Christmas dinner:Eat foods that take longer to digest, contain fewer calories,and help you feel full without overeating. Before you indulgein Christmas dinner, eat broth-based soups, smoothies,fruits, and veggies.

- Watch your portions: There's nothing wrong with enjoyingsome once-a-year favorites if you keep your portions incheck when eating at parties and holiday dinners.

- Drink your water: Water and water-rich foods can help fillyou up longer. Keep a cup of water in hand at parties andsip water between bites. Recent studies found that whenpeople drink more water throughout the day, they end upeating fewer total calories.

- Slow down: Savor your food and the experience of eatingso you'll eat less and feel more satisfied.

Avoiding holiday weight gain is one of our yearly Christmasgoals! Follow this plan, and there will be no reason to startthe New Year bloated, stuffed, or unhappy. Dare to dreamof waking up on New Year's Day thinner than you are now.Stay fit, look great and remember that YOU are in controlduring the holidays, not the other way around.

"Regardless of the occasion, you need to be the one who isin control of what and how much you eat". Jill Fleming.

for more info or suggestionsnutrition@lec-fitness.com

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Le "CHOIX"ou le "SOI"?J'entends souvent dire "je n'ai pas le choix "!!!.

Il est vrai que dans certaines situations particulièresnous devons entreprendre telle ou telle décision, maispour le reste… Il existe au moins une épisode ( de notrevie) que nous pouvons gérer autrement: notre moiintérieure qui est souvent confronté à un tourbilliond'émotions (au quotidien).

Ce "MOI" qui nous envoie plein de signes durant lajournée, ou suite à une grosse fatigue, mais qu'on a dumal à écouter et encore plus à faire taire. Il faut direqu'entre la pollution sonore extérieure, lebourdonnement intérieur et tout ce qui vient avec(soucis, incidents, imprévus ou autres..) on ne sait plusoù s'en prendre, ni a qui? C'est à ce moment que lesrepercussions se retournent contre nous. On en veut àtoule monde ( à tout un chacun) mais surtout pas àsoi-même.

Le "Choix" il est là, il nous attend, c'est nous qui avonsle pouvoir ( décidons) de le prendre ou de le laisser. Laliberté de choisir est la clé, votre outil quotidien pourpréserver et protéger votre énergie (intérieure).Et si enfin vous entreprenez de le prendre, assumez-lejusqu'au bout, et quoi qu'il arrive trouver un moyen de(pour) le vivre pleinement. Sinon, à quoi bon?

Si vous avez des questions à nous posez, n'hesitez pasà les envoyer à psycho@lec-fitness.com

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What is Quality?Quality is the attribute of many aspects of our everydaylives. Quality can be a trait of the relationships we fosterthroughout life, of the care we give and receive from ourfamily and friends, of the food we serve and the food weconsume, of the products we manufacture and utilize, ofthe work and services we provide on an every day job…According to Aristotle, "Quality is not an act, it is a habit."Mankind has ever been evolving purposefully to improvethe quality of all the above, that nowadays we are able toenjoy very high quality standards. How to obtain the best quality and include it in everythingwe do, eat, drink and experience? William Foster believes that "Quality is never an accident;it is always the result of high intention, sincere effort,intelligent direction and skillful execution; it representsthe wise choice of many alternatives."That is an invitation to all of you ladies not to wait for a

good quality to come to you, but to seek it yourselves.

In our next issue, we will discuss the importance of FoodQuality. Wait for it!

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We give you the best TIPS:

Training and development for your teamInsurance benefits: to increase employee retentionPlanning: for startups or to acquire external fundingStrategic brainstorming: to guide you exPand your business

Lebanon, Achrafieh, Haddad Bldg., 1st FloorTel +961 1 697044 | Mob + 961 70 226969 | Fax +961 1 697055

P.O.Box: 90-955, Jdeideh, Lebanon Email: benefits@exPand-lb.com | Website www.exPand-lb.com

SITTING POSTURE AND YOUR HEALTHDo you have good sitting posture?

It can contribute to increased energy and stamina, better breathing,improved circulation, greater confidence, a slimmer taller look, andimprove overall health.

ffoorr SSuubbssccrriippttoonn && AAddvveerrttiissiinnggplease contact Le C News a la carte

Zalka - highway - Bambouk center- 1st fl.

Tel.: +961.71.615175 / 1.902509 email: info@lec-fitness.com

/leCfitness

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