CHARLOTTE/CONCORD, N.C. – February 21, 2012 – The Embassy Suites Charlotte – Concord/Golf Resort & Spa is the recipient of the 2011 Cabarrus Sustainability Award for environmental achievements. Sponsored by the Cabarrus Regional Chamber of Commerce and Cabarrus Economic Development Corporation, the awards program recognizes Cabarrus County’s sustainability leaders that solve operational challenges by using innovative and environmentally sustainable practices. The Eco Carolinas Certified “champion” hotel is operated by Springfield, Mo.-based John Q. Hammons Hotels & Resorts, the largest private, independent owner and manager of hotels in the United States.

The Embassy Suites Charlotte – Concord was selected for the award in the waste reduction and recycling category among public and private businesses. Criteria for the Cabarrus Sustainability Award included innovation, sustainability, partnerships, superior environmental practices, measurable environmental benefits and commitment/leadership in pursuit of sustainability.

“Being an exceptional community partner that makes a difference is a fundamental pillar of the John Q. Hammons legacy of excellence,” said Terry Crawford, general manager, Embassy Suites Charlotte – Concord/Golf Resort & Spa. “We appreciate being recognized with this prestigious sustainability award. We applaud our staff and guests for their ongoing efforts to be good environmental citizens with even small changes in everyday actions for continued green improvements.”

To receive the Cabarrus Sustainability Award, the Embassy Suites Charlotte – Concord demonstrated success across multiple categories. Award-winning outcomes originated from initiatives ranging from lighting fixture replacement that resulted in nearly 90 percent reduction in fixture energy consumption to responsible recycling of printer cartridges throughout the facility.

Dakeita Vanderburg-Johnson, Cabarrus Sustainability Council Chair for 2011, noted that the Embassy Suites Charlotte – Concord is setting a positive example for others to seek. “When one of the community’s most successful and widely recognized hotels commits its resources and attention to improving environmental efforts, we all take notice. Certainly, their environmental achievements for recycling and waste reduction have set the bar for other businesses to follow,” Vanderburg-Johnson said.

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Embassy Suites Charlotte – Concord Recognized With Sustainability Award Page 2

Recently, the Embassy Suites Charlotte – Concord/Golf Resort & Spa received the prestigious Eco Carolinas Certification for recycling and waste reduction for the third consecutive year. Neil Swiacki, president of Environmental Carolinas, which awards the Eco Carolinas Certification, indicated that the hotel’s environmental practices reflect their overall business approach.

“The success of the Embassy Suites Charlotte – Concord’s environmental efforts is directly related to the commitment of the organization. Continuously improving its environmental efforts while focusing on operating a world-class resort speaks volumes about the innovative and responsible culture hotel management has created for their employees and guests,” Swiacki said.

About Embassy Suites Charlotte – Concord/Golf Resort & Spa
The 308-suite golf resort, spa and adjoining 80,000-gross-square-foot conference center overlook the area’s premier municipal course at Rocky River Golf Club, also managed by John Q. Hammons Hotels & Resorts, and are located minutes from the popular Concord Mills Mall and Charlotte Motor Speedway. In addition to beautifully decorated suites with the new Embassy Essentials Bedding Collection and amenities to make guests feel at home, guests and local residents can enjoy the upscale, casual fare at Rocky River Grille lounge and restaurant. Caffeina’s Internet Café, located in the open garden atrium of the hotel, is a great place to relax and enjoy a coffee. With a variety of full-service spa treatments, the hotel’s Spa Botanica pampers guests and Charlotte – Concord residents. The hotel offers 24-hour room service, same-day dry cleaning, complimentary cooked-to-order breakfast and a nightly Manager’s Reception with complimentary beverages. Other features include a fitness center, indoor pool and sundeck. To make a reservation, please call (704) 455-8200 or go to www.embassysuitesconcord.com. The Embassy Suites Charlotte – Concord also can be booked under the following GDS codes: Amadeus CLT540, Sabre 28002, Apollo 30973 and Worldspan 5599.

About Embassy Suites Hotels
Embassy Suites Hotels, one of Hilton Worldwide’s 10 market-leading brands, gives guests more during every stay. The full service, upscale brand offers spacious two-room suites, free cooked-to-order breakfast and a nightly Manager’s Reception with complimentary appetizers and beverages. Both leisure and business travelers looking for an approachable, upscale experience feel right at home in the brand’s inviting atrium environment. Embassy Suites Hotels has 213 properties across the Americas and an additional 30 in the pipeline. For more information, visit www.embassysuites.com, and connect with Embassy Suites at www.embassysuitesmediacenter.com, www.facebook.com/embassysuiteshotels and www.twitter.com/EmbassySuites.

About John Q. Hammons Hotels & Resorts
Springfield, Mo.-based John Q. Hammons Hotels & Resorts is the largest private, independent owner and manager of hotels in the United States, representing brands such as: Chateau on the Lake Resort, Spa & Convention Center; Courtyard by Marriott; Embassy Suites Hotels; Hampton Inn & Suites; Hilton; Holiday Inn; Homewood Suites by Hilton; Marriott; Plaza Hotels Collection; Radisson; Renaissance; Residence Inn by Marriott; and Sheraton. With a portfolio of 78 hotels representing nearly 19,000 guest rooms/suites in 24 states, John Q. Hammons Hotels & Resorts’ properties are dominant in their markets. Founded on the extraordinary vision of John Q. Hammons and built on his legacy of excellence spanning more than 50 years, John Q. Hammons Hotels & Resorts has become one of the most recognized and award-winning companies in the hospitality industry. Built to be the best, John Q. Hammons Hotels & Resorts continues to set the standard in hospitality management and hotel development. For more information about John Q. Hammons Hotels & Resorts, visit the company’s website at www.jqhhotels.com or www.facebook.com/jqhhotelsresorts.

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Editor’s Note: Photos of Embassy Suites Charlotte – Concord/Golf Resort & Spa are available on request.

1. Hot Candle–lit Bubble Bath – run a nice hot bubble bath, filled with flower petals and pure essential oils. To add an extra special touch and create the perfect romantic atmosphere, set lit candles all around and have some nice, smooth, love music to get your beloved in that special mood.  Be sure to give extra pampering by offering to wash their back, legs, and feet, and maybe even finish off with a nice foot massage with soothing oil infused with aromatic essential oil.
2. Specialty Chocolates – for some, it just isn’t Valentine’s Day without the chocolate!  Don’t just get any box of chocolates from the local drugstore.  Show your sweetie that you put more time and effort into it by getting specialty chocolates to suit their particular flavor.  Chocolate is also known to release serotonin, creating those nice warm fuzzies of sweet love!
3. Engraved Jewelry – a gift that’s sure to leave your loved one smiling for years to come.  Pick out a special piece of jewelry and have it engraved with their pet name, a special message of affection, or any reminder of your undying devotion for them.  Jewelry is a gift that can last a lifetime and even be shared with future generations as a reflection of your love!
4. Home-cooked Gourmet Dinner –food is nurturing.  When we are first born, our mother feeds us and we quickly learn to associate it with love.  Across multiple cultures and generations, food is connected to love.  Plan out a special meal of the foods you know your honey will enjoy, consisting of an appetizer, main course, and desert.  Add a special touch by making it a nice presentation, not only in how you place the food on the plates and table, but also with the types of dishes you use, a special table cloth, scented candles, soft lighting and music.  It is said that a good path to the heart is through the stomach and that’s not just limited to men!
5. Day at The Spa – give your sweetheart a great sense of well-being with a day at the spa.  Or better yet join her for an experience for two. This could include a full body massage, facials, detox treatments, and a myriad of other custom treatments.  Give us a call and we will plan a great day for the two of you!
6. Make Your Own Card – while store bought cards can look nice, they may lack a personal message.  Making your own card is a lot more personal and intimate.  You can tell your beloved exactly how you feel and they will know that it came from your heart and not your wallet!
7. Write a LoveLetter – another great way to profess undying love!  We’re not talking typing something up on the computer and printing it out here. No, we’re talking a good old fashioned hand-written love letter.  You may wish to do a rough draft to get out the right words, then carefully rewrite taking your time, so that it looks nice.  This shows you put your own time, energy, and heart into it and will be something your sweetie may hold on to for many years or even decades to come!
8. Tickets to See their Favorite Sports Team or Music Band–give your honey something that you know they’ll enjoy immensely!  Make it even more special by promising to go to the event with them and share in their joy.  When we participate in such activities it creates a stronger common bond.  Get out and have some fun!!!
9. Homemade Gift – homemade gifts are always much better than store bought ones.  They show you took the time to think about what to make, then put even more energy into making it.  Not to mention, these kinds of gifts are invaluable and have a great way of really touching the heart.
10. Scrapbook – gather photos of the two of you and write out some sweet phrases to go with them.  Put them all in a nice scrapbook and decorate it to give it that special touch.  Get creative with it and perhaps even add some humor to it.  This is a gift to be treasured for sure!

As you can see, it doesn’t have to take a whole lot of money to have a great Valentine’s Day with your loved one.  With a bit of effort and creativity, you can share romantic moments with your sweetheart and show them your love and affection.   Doing something unique is far superior to the same old traditional gifts and can cater more to your beloved’s individual taste and style.We wish you a happy and blissful Valentine’s Day!

Love is a great contributor to good physical health and a sense of well-being. It has even been found that those who receive a lot of love live longer and healthier lives. Does this mean that those who are single should sweat and fret? Most definitely not! You can be loved by family members, your pet, your neighbors and others… but remember one must love themselves, before they love anyone else. Even if you are single and live a solitary life, it can still be filled with love. It’s so essential to have love for the self! This self-love is attributable to being confident in one’s own abilities and having good self-esteem. When you love yourself, you take good care of yourself, from the foods you put into your body, the activities you participate in, and the people you put yourself around, as well, it lends to good mental well-being.

In this hectic world, it can be easy to forget the self, which is why it is so important to set aside some personal time. This personal time should be spent doing activities that contribute to wellness, in order that you may keep balance and peace of mind the rest of the time. Wellness is about nurturing the self and having a balance in all areas of life. What is needed for wellness is just as varied per person as fingerprints. Often times, it’s easier for someone looking in to pick up on clues and find viable solutions, than when one is embroiled in the middle of their own life’s chaos.This is why we suggest you come down to the spa and speak to one of our highly trained wellness specialists, so that they can customize your wellness program to best suit your needs and requirements. Wellness is not some fashion fad that is here today and gone tomorrow, it is an act of responsibility and unconditional love for the self. Take charge of your health and well-being by making it a point to incorporate wellness into every aspect of your life! We wish for you to live long and prosper!

Chocolate, eaten in moderation, can lower blood pressure; as well, it boosts serotonin levels, leading to feelings of giddiness, attraction, and love!  It’s no wonder many culture’s consider it an aphrodisiac!  This recipe is a very special treat you can enjoy on Valentine’s Day or any day of the year!

1 pound of premium semisweet or bittersweet chocolate, well chopped
1 1/2 cups of organic heavy cream

Set aside the chopped chocolate. Pour the cream into a medium, thick-bottomed saucepan (or double boiler if you have one) over low heat. Bring the cream to a simmer and add the chocolate. Stir until the chocolate is melted.

Transfer the chocolate to a fondue pot and enjoy.

CONCORD — A shortened Democratic National Convention could spell a big economic impact for Concord.

Any concerns hospitality officials had in Cabarrus County about lost revenue because of a shortened convention are gone. They are now replaced with the hope of tens of thousands of additional visitors. Not to mention a worldwide audience for the community celebration day at Charlotte Motor Speedway.

“Especially with Charlotte Motor Speedway hosting the event on Labor Day, it’s a great opportunity to invite these people out to concord and Cabarrus County and just show them what the region has to offer,” said Melissa McGill with the Cabarrus Visitors Bureau.

The bureau is still in planning stages for what they will offer DNC guests. However, they are aiming to impress.

“Especially first time visitors this is our chance to show them who we are and give them a great southern hospitality welcome,” said McGill.

Terry Crawford with Embassy Suites said he was initially concerned with the official convention being shortened. Yet with 80 percent of the hotel’s 308 rooms still reserved for the DNC, and a public Speedway event, Crawford now sees the Community Celebration Day as an even bigger opportunity.

“It depends on the entertainment and I’m sure there’s going to be some big name entertainment, and just what those activities are going to be like,” said Crawford.

The Speedway event could bring more than 100,000 people, who can still enjoy the shopping, spas and restaurants. The Cabarrus Economic Development Corporation estimates each race brings in $100 million to the community and they anticipate the DNC crowds will drive that economic engine as well.

Area hotels still have a handful of rooms open for regular bookings. However, they say that could change with delegate assignments arriving in mid-March. Some hotels are designated for delegates all the way up to Salisbury.

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Discover the best of Charlotte & Concords ever-evolving restaurant landscape as top chefs, new hot spots, and popular favorites show off their wares during this 10-day eating extravaganza.

Over 100 upscale restaurants will offer 3 courses (or more) at dinner for only $30 per person (not including tax and gratuity).

ROCKY RIVER GRILLE – in the Embassy Suites Charlotte/Concord

MENU

Wine – (1) Glass of Redwood Creek by Frei Bros. Vineyards, California

Chardonnay, Sauvignon Blanc, Pinot Grigio, Cabernet Sauvignon, Pinot Noir, Merlot, Malbec or Zinfandel

Amuse Chef’s Daily One Bite

Salad/Soup (choice of one) 

Rocky River Chowder – signature creamy surf & turf chowder with clams & prime rib

Daily Soup Creation

 Rocky River Salad – crisp greens, roma tomato, egg, pecan smoked bacon, 4-cheese blend, tobacco onion hay and choice of dressing

River Caesar – our twist on the classic; crisp romaine tossed with julienne of red & green apples, parmesan & romano, cornbread croutons and roma tomato; finished with parmesan crisp

Entrée (choice of one)

includes: honey jack carrots and baked potato with loaded butter

3-Bone Pork Chop – 48-hour marinate with soy, maple and red chili; char-grilled, oven finished and served with Big Island sauce

Pecan Roasted Salmon – pecan wood planked; basted with dijon & maple and topped with smoked tomato jam

Low Country Shrimp & Grits – jumbo shrimp, bay shrimp, tasso ham, andouille, sweet cream, tomato filets, scallions, mushrooms over our cowboy grits

Pan-Fried Buttermilk Chicken – with sweet onion & tasso velouté

Carolina Turkey Tenders – bacon wrapped and char-grilled; with sweet & spicy shoyu, honey & whole grain mustard sauce

Steak

Choose: Tournedos (3)-3oz or Prime Rib 10oz

steaks are cooked to your preferred temperature & brushed with our own Steakhouse Butter (sauces on request – Garlic Bleu Cheese Sauce, Mushroom Diane Sauce, Chimichurri Herb Sauce, Big Island Sauce)

Dessert (choice of one)

Chocolate Cake – four high-profile layers of chocolate cake covered in fudgy chocolate icing and edged with sweet chocolate flakes

Carrot Cake – there is a reason we would call this the best ever!! chock full of carrots, walnuts, pineapple and just the right amount of spices

Red Velvet Cupcake – raspberry drizzle, scoop vanilla ice cream

Coffee Ice Cream Pecan Ball – roasted pecans crusted around coffee ice cream with bittersweet chocolate chambord sauce

The Botanica Circle membership gives you the choice each month:

• Customized Botanica Massage (50 min)
• Customized European Facial (50 min)
• Back Treatment (50 min)
• Full Body Glow (50 min)
• Classic Spa Manicure/Pedicure (75 min)

Your monthly Botanica Circle membership fee entitles you to one Botanica Circle Core Service each month. Want more than just one? Take pleasure in knowing that your memberships gives you the chance to purchase any extra Botanica Circle core spa service anytime you would like for the same price as your monthly membership fee. ($55 or $65 each!)

All memberships require a 3-month, 6-month or 12-month agreement. Make a one-time payment in full or an automatic monthly payment plan is also available. Your first treatment of the month is included with the membership.

For the first time ever and for a limited time only, our incredible memberships are on sale.   This gives you the perfect chance to try us out, whether it’s for 3, 6, or 12 months.

Botanica Circle (Platinum level)

• 12 months of Botanica Circle membership
• $55 per month and one time initiation fee of $30
• Each month, your first Botanica Circle core service is included in your monthly fee and additional core services are only $65 each.
• Receive 15% off on all other services.
• Receive 15% off on all retail purchases.
• Receive 10% off all food purchases Rocky River Grille
• Receive 10% off all purchases at Rocky River Golf Club

*If you choose to make a one-time payment, you will also receive a free Spa Botanica Gift.

Botanica Circle (Gold level)

• 6 months of Botanica Circle membership
• $65 per month and one time initiation fee of $30
• Each month, your first Botanica Circle core service is included in your monthly fee and additional core services are only $75 each.
• Receive 10% off on all other services.
• Receive 10% off on all retail purchases.
• Receive 10% off all food purchases Rocky River Grille
• Receive 10% off all purchases at Rocky River Golf Club

Botanica Circle (Silver level)

• 3 months of Botanica Circle membership
• $65 per month and one time initiation fee of $30
• Each month, your first Botanica Circle core service is included in your monthly fee and additional core services are only $65 each.
• Receive 10% off on all other services.
• Receive 10% off on all retail purchases.

*This membership package may only be purchased one time per spa guest.

MORE BOTANICA BENEFITS

When you are too busy – When understand that time can get away from us sometimes, that’s why Spa Botanica allows our members to roll over core services.  All unused core services may be rolled over from month-to-month until the last month of the membership.  Members may split the unused core services in half and add the extra 25 minutes to the monthly service of your choice.  Or you may turn your 50 minute core service into 100 minute service.  Lastly, members may share their membership core services to other Botanica Circle members or to new guests.  Services transferred require a $10 transfer fee per service.

Family Memberships - Platinum and Gold Botanica Circle memberships are available for sharing, up to 4 people, same household. Choose your level and one lucky family member will enjoy the first core service each month. In addition, all members will receive unlimited services at Botanica Circle member pricing. All individuals selected to share membership must be listed at time of enrollment. One-time $30 initiation fee applies, and $30 per additional family member.

Bring a Guest – Invite a friend to experience Spa Botanica and they’ll receive your special membership discount for their 1^st visit only.  You must be an active Botanica Circle member.

Free Core Service – Do you want to tell all of your friends about Spa Botanica?  Well now, it’s really worth it.  When you refer a friend and they also become a member within your first two months of membership, you’ll receive a free core service.  After that, you’ll receive a free a complimentary enhancement up to a $35 value.

One-time Payment – If you choose our One-time payment option you’ll have access to use all of your core services at your discretion.  For example, you may choose to use them 2 or 3 in one month and then 3 the next month.  It’s completely up to you.  If you are a Platinum Member and choose the one-time payment option, you’ll also receive a complimentary gift.

Cancellations with less than 24-hour notice or no shows will be charged for 100% of full service price.

*Gratuity is not included in membership pricing. We automatically add on 20% gratuity to all additional services. We ask that you please take care of your therapist and please tip on the full service amount for your first monthly core service.

Please complete the application form and credit card authorization form and email it to: cltcc.spa@jqh.com or fax it to 704.454.1799.

Be Good to Yourself
Find creative ways to incorporate a spa lifestyle into your day.  Take the stairs instead of the elevator, go on daily walks, join a yoga or dance class, get a massage.  Establish good habits to reduce stress.

Give Positive Affirmations
Be kind to yourself, stay positive, and give yourself daily affirmations, as the power of positive thinking truly works! Don’t allow negative thinking, as it has a terrible impact on self-confidence and motivation, and it will drain your energy.  If, in your mind, you tell yourself that you can’t do something, you will believe it and you will set yourself up for failure.  Don’t allow that thinking to enter your mind!  Eliminate the word ‘trying’ from your vocabulary and replace it with ‘doing’. Know that you can and will meet your goals! Start off each day by looking in the mirror and saying something positive about yourself.  You may even wish to write affirmations on post-it notes and stick them in various places that you will see throughout the day.

New Year New Beginning
Forgive yourself and others for past indiscretions.  It’s never healthy to hang on to things from the past and it will only serve to hold you back.  Instead, appreciate the valuable lessons from those experiences. Let go and live in the present moment.  We live so much healthier when we have a clear head and heart!

Eat Right
Pay attention to the ingredients in your food.  Make sure you eat a well-balanced diet and drink at least eight 8 ounce glasses of water daily. Eliminate processed foods and sugars as much as possible, while increasing your intake of fresh fruits, vegetables, rice, and legumes.  Remember that moderation is key and it is far better to eat several small meals each day, rather than a few large meals.  Talk to a health coach and let them help you!

Monthly Visits to the Spa
Practice a healthy lifestyle by taking care of body, mind, and spirit.  The spa offers a variety of wellness programs and treatments that will help you to take a holistic approach.  Visit us and see which programs will support your specific goals.  The spa experts can help you de-stress, rejuvenate and relax!  This is your time to look and feel great inside and out!  Starting this month we also have, Certified Life Coach, Ashley Dais here to help you achieve your life goals too.  We created a great Wellness Experience Package that combines a de-stressing spa treatment with a one-on-one session with Ashley. 

Have Fun
Take some time out of each day to do something fun.  Spend time out in nature, find a hobby, or join a local interest group.  A big component of leading a healthy lifestyle is maintaining a balance in all areas of life.  If you work very hard, then you need to play just as hard. Get out and enjoy life!

Have an Attitude of Gratitude
Last, but certainly not least in living a healthy lifestyle, is to have gratitude.  We live much happier when we don’t take things for granted and enjoy what life has to offer.  This increases vitality and is significant in keeping away heart issues, depression, fatigue, and a myriad of other ailments.  Be thankful for what you have and what you have achieved.  See the blessings in any given situation. A small change in perspective can create great change in life. 

Living a healthy lifestyle can be a major change for some, however it’s very achievable.  Change brings progress and growth.  Be sure to go back over your plan regularly to see where you are in meeting your goals, and make adjustments as needed.  Keeping the aforementioned in consideration, one can easily get on the fast track to better health.  Stick with your plan and, by the end of the year, you will see a brand new you!

Just for you, Spa Botanica has partnered with The Wellness Project’s Lee and Camille Cruse to help you do just that.  We have some great Wellness Experience packages designed to help you start 2012 off right.  First, here are a few ways we can help now.

Define your Fitness Goals
Have clear cut goals and put them on paper.  Be sure to keep them realistic to avoid setting yourself up for failure.  When your goals are achievable, the great sense of accomplishment that comes with meeting them provides even more motivation to continue on with your fitness routine.  Also, incorporate flexibility, not rigidity, keeping your plan open enough that you can make changes at any time as needed.  Have your goals placed somewhere that you will view them daily, as a reminder of that which you are aiming.

Take it in Steps
Start off on a smaller scale and build up, aiming for progress not perfection.  If, for example, you decide to add jogging to your exercise regime, you wouldn’t suddenly start off by jogging ten miles the first day; you must build up to it, starting off with perhaps one mile, and then progressing to the ten miles over the course of a year.  The key to having a program you can stick to is to gradually build up, so you don’t burn out and give up early on.

Keep a Journal of Your Progress.
Here you may wish to add things, such as what routines you do on which days, what in your routine you enjoyed the most, the foods you ate, any other activities you participated in, your energy levels, and how you felt overall, both physically and mentally.  When you track your progress, it’s easier to go back and review to see what works best for you.  What works for one person, may not work so great for another, so this is your very own research and development.  It’s good to periodically review to see where you may need to make changes to better suite your needs.

Proper Planning

Your new fitness routine should fit well within the rest of your schedule.  In this hectic and fast-paced world, it’s far too easy to let well intended plans fall by the wayside, due to a busy schedule.  Create a space in your schedule for the specific purpose of going to the fitness center and be sure to stick to it.  Some find it easiest to go first thing in the morning, before continuing on with the rest of their day, while others prefer going after work.  Whatever time works best for your schedule, be sure to make that commitment.

Hire a Personal Trainer
For best results; you may want to hire a personal trainer.  They will customize your workout, keep you motivated, and educate you.  It’s also good to find a workout partner.  Make a pact with them to keep each other motivated, hold each other accountable, and make it enjoyable!  We are more likely to stick with our commitments when we involve other people.  It’s okay to be choosey when picking your workout partner, as you have to be sure that this person will continue the support when the going gets tough.  Lee and Camille Cruse are Spa Botanica’s very own Certified Personal Trainers and Nutrition Consultants.

Create a Ritual
Each evening, prepare your bag with your necessities, such as workout clothes, towels, and water. As you do so, think about the planned activities for your workout and think about how great it will feel when you finish. Set your bag by the door, so that when you head off to work the following day, you can quickly grab it on your way out.  In this way, you leave no excuses.  If you wake up late, you’re still prepared.

Call in the Troops!
Get support from others.  Let family and friends know your goals and ask that they support you.  Those who care about us are more than happy to help us when they see that we’re working to make healthy changes in our lives.  Also, when we tell others our goals, we are more likely to stick to them.

Keep it Consistent
It takes at least thirty days to make or break a habit, while it takes ninety to make it automatic, at which point it comes with ease.  Expect bumps in the road. Starting a new fitness routine takes effort; realize nothing good ever comes easy.  What’s important is to pick yourself up and keep going, even on those low energy days.  When you leave the fitness center energized and in better spirits, you’ll be so thankful that you did!

Make it Enjoyable
Load your mp3 player with your favorite music to take with you and put variety into your routine.  Think of something silly to say to yourself at the end of each rep, something that will make you giggle.  Do whatever you can to make your fitness routine enjoyable.  The more you enjoy it, the more likely you are to repeat it and repetition is necessary to make a habit.

Reward Yourself
In the beginning, reward yourself just for showing up, but after you’ve been at it for a few months, begin rewarding on a monthly basis or for meeting your milestone goals.  Make the rewards suitable to your goals, such as getting a new article of workout clothing or some new sneakers, something that will motivate you to continue on with your routine.

With the right planning and effort, you will meet and possibly even exceed your goals.  Anything is possible, when you put your mind to it.   Step into this year knowing that you can and will achieve your goals.  You will be a regular fitness center-goer breezing through those reps before you even realize it, so say hello to a more fit you and goodbye to those Winter blues!

Time: 15 minutes
Yield: 3 cups

1 ½ pounds roasted cashews
3 tablespoons chopped fresh rosemary leaves
½ teaspoon cayenne pepper
2 teaspoons brown sugar
2 teaspoons sea salt
1 tablespoon melted butter

Preheat oven to 375° F

Place nuts on ungreased baking sheet and bake for around 10 minutes, until warm. Combine fresh rosemary, cayenne, sugar, salt, and butter in a bowl and add the warm nuts. Coat completely. Serve warm.
Enjoy!