thebodymaster

7 Ways to Manage Your Weight

7 Ways to Manage Your Weight

Published by on November 6, 2016 | Leave a response

manage weightYou’ve heard that managing your weight is all about the lifestyle, and not the quick fix, so today I’d like to give you 7 habits that fit people have. These following seven habits are held by successfully fit people…wonder if you could apply a few to your own life.

1. Approach Each Day with Perspective

Fail to meet your fitness goals today? Move on. Tomorrow is another day to make smarter decisions. When you wake up, rededicate yourself to your fitness goals without beating yourself about whatever mistakes you made in the past. After all, you can’t change what you did yesterday. All you can control is right now. So get to it!

2. Know Your Body

When you finish a workout, you should feel good. If you don’t, then something needs to change. Either your diet or routine is throwing you off. Fit people know how everything they do affects their body and they take steps to avoid those things that make them not feel and perform their best. Learn how your body responds and care for it accordingly.

3. Find Ways Around Excuses

If you’ve ever wondered why you can’t quite get fit, it may be your proclivity for caving to pressure. And that pressure may be self-induced. Fit people do not give into excuses for why they shouldn’t exercise. Quite the contrary. They are continually finding reasons why they should hit the gym and find pockets of time to do it—even if the trip to the gym is shorter than usual.

4. Eat and Sleep Well

Study after study has shown the benefit of eating whole, unprocessed foods. It provides energy and strength, helps you feel full throughout the day, and makes your time in the gym as fruitful as possible. Getting good sleep is equally as important, as it keeps all your bodily systems in rhythm. Put these two fit activities together and you’re well on your way to optimal fitness.

5. Track Your Progress

For some, keeping tabs on health progress is about as exciting as watching paint dry. Once you get into the routine, however, you will become a believer in the power of tracking your progress. Tracking serves to both reward and motivate you, as you see that the countless hours in the gym and smart food choices lead to a healthier weight and greater strength—a.k.a. better overall fitness and health.

6. Think While You Exercise

It can be easy to mindlessly run on a treadmill at the gym if you’re not careful. Just remember that fit people don’t do such a thing. They’re very intentional about everything they do at the gym. This means if you want to be fit, you should put some brainpower into what you include in your workout and how you perform each repetition. This allows you to get maximum benefit from your gym time and reduces the risk of injury.

7. Lean On Your Trainer

The final thing fit people do is rely on someone with lots of knowhow in the realm of fitness. This is why my clients have such a high success rate in achieving their goals – because I make sure that they stick with it! I have a sincere interest in your overall health and well-being and know how to help you reach the goals that can seem so far away when you’re trying to achieve it on your own.

Call or email today and let’s get started on your fitness journey!

Are You Even Hungry?

When you find yourself reaching for a snack—WAIT! Are you really even hungry? Or are you simply eating out of habit? Next time you find yourself gravitating toward a junk food fix do a short burst of physical activity instead. A dozen jumping jacks, 15 crunches, a walk around the block… you get the idea! By the time your heart rate returns to normal you will find that your craving has passed—and not only did you save yourself from empty calories, you burned extra calories as well!

Smoked Salmon Mini Frittatas

Mini frittatas are a fantastic, high protein meal that is quick to whip up and throw into the oven. This recipe calls for smoked salmon to be whisked into the egg mixture, however feel free to use any cooked meat that you have on hand, as well as any chopped veggies you might have on hand. Enjoy for breakfast, lunch or dinner!

Servings: 6

Here’s what you need…
1 Tablespoon olive oil
¼ cup diced shallots
½ teaspoon sea salt
⅛teaspoon black pepper
4 oz smoked salmon, cut into ¼ inch pieces
6 eggs
8 egg whites
¼ cup coconut cream or Greek yogurt
2 Tablespoons minced chives, divided

Instructions:
1. Preheat the oven to 325 degrees F. Lightly grease 6 (8oz) ramekins with olive oil and place on a rimmed baking sheet.
2. In a medium skillet add the olive oil, shallots, sea salt and black pepper over medium heat for 4 minutes. Add the smoked salmon and cook for 2 minutes. Remove from heat.
3. Divide the salmon mixture between the 6 ramekins.
4. In a large bowl combine the eggs, egg whites, coconut cream and half of the chives. Whisk until fully blended. Divide the egg mixture between the 6 ramekins.
5. Bake for 35 minutes, or until fully set. Garnish with the remaining chives. Enjoy!

Nutritional Analysis: One serving equals: 156 calories, 10g fat, 642mg sodium, 2g carbohydrate, 1g fiber, and 15g protein

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Fat-Burning Ab Exercises

Fat-Burning Ab Exercises

Published by on October 30, 2016 | Leave a response

ab exercisesAre you still wishing for flat, washboard abs?

Traditional crunches are old news, so let’s take your ab routine to the next level with the following Fat-Burning Ab Exercises. The most effective ab exercises strengthen your core as a whole –which helps prevent dreaded back pain, increases your agility and, of course, makes you look good.

In your new ab routine the focus is on quality over quantity. A few concentrated movements are always more effective than dozen and dozens of old fashion crunches.

1) Plank: When performed correctly, a simple plank is one of the most effective ways to tighten your entire core. Proper form is key. Keep your back flat and your belly button pulled in toward your spine.

Lie face down on mat resting on your forearms, palms flat on the floor. Push off the floor, raising up onto your toes and resting on your elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

2) Mountain Climbers: This vigorous variation of a standard plank kicks the core tightening up a notch. Angling your knees toward the opposite shoulder is a wonderful way increase the intensity even more.

Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.

3) Russian Twist: Nothing quite brings the burn like a properly done set of Russian Twists. By holding a medicine ball or dumbbell in your hands, the exercise becomes even more effective.

Sit on the floor with knees bent like in a “sit-up” position. The feet should be kept together and slightly off the floor. Keep your torso straight and your back off the ground at a 45 degree angle. Hold a medicine ball or dumbbell with both hands. Next, the arms should be swung from one side to another in a twisting motion, with each swing to a side counting as one repetition. Move slowly for a more challenging workout.

4) Knee Tucks: All too often I see people neglect their lower abs in favor of quicker, easier exercises. The fact is that our lower abs typically need the most work, so give them the attention that they need with these Knee Tucks.

Start on your back, bend your knees with your feet on the floor and knees touching. Extend both arms overhead on either side of your ears, palms facing up. Exhale and bring your knees up towards your chest. Slowly lower your hips back down to start position.

5) Side Bridges: In yet another variation of the fantastic plank, Side Bridges are much more challenging that they appear at first glance. While the focus is mainly on your waist, due to the stabilizing nature of this exercise, you’re also working your entire core as a whole.

Put your feet and legs together as you lie on your right side. Place your right arm under your body and lift your upper body so that your right elbow is directly under your shoulder. Your left hand should be resting on your left hip. From this position, slowly raise your hips from the ground until a straight line is formed from your ankles to your shoulders. Hold the position for a moment, slowly return to the starting position, and repeat.

Even the best exercise routine in the world is fruitless if you throw away your results with sloppy eating. Remember to keep your meals lean by avoiding processed carbs, packaged foods or fried items. Fill up on lean proteins and fresh vegetables and reward yourself with organic, seasonal fruit. That, my friend, is lean living!

Ready to take your fitness results to the next level? Call or email me today and we will get you started on an exercise program that’s designed to deliver massive results. Come on, you deserve it!

A Simple Mind Shift

Want to eat less without feeling deprived? This simple mind shift will help you do just that:

Instead of eating until you feel full, stop eating as soon as you are no longer hungry.

Frozen Dessert Bark

It’s important to have go-to healthy desserts to turn to when your sweet tooth strikes. Treats like this Frozen Dessert Bark will keep you from making regrettable food choices even in the face of ice cream cravings. Enjoy this sweet treat without guilt!

Servings: 6

Here’s what you need…
2 cups unsweetened, Greek yogurt
1 teaspoon honey
10 drops liquid stevia
1/8 teaspoon almond extract
3 Tablespoons stevia-sweetened mini chocolate chips, divided
5 fresh strawberries, halved and sliced
2 Tablespoons unsweetened coconut flakes

Instructions:
1. Find a tray that fits in your freezer and line it with parchment paper.
2. In a medium bowl mix the yogurt, honey, stevia, almond extract and 1 Tablespoon of the chocolate chips.
3. Spread the mixture over the prepared pan to ½ inch thick. Sprinkle with the sliced strawberries, coconut flakes and remaining chocolate chips. Place in the freezer for 3 hours, until completely frozen.
4. Remove from the freezer and use a knife to break the dessert bark into pieces. Store in an airtight bag in the freezer. Enjoy!

Nutritional Analysis: One serving equals: 87 calories, 3g fat, 25mg sodium, 7g carbohydrate, 1g fiber, and 8g protein

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Injured again?

Injured again?

Published by on October 23, 2016 | Leave a response

injured

Can you relate to this scenario? After putting it off for too long, you commit to get fit—only to find yourself injured the minute you start working out.

All of the sudden your fitness goals go back on the shelf and you are left to deal with the pain. Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful and downright depressing.

And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.

Top 3 Workout Injuries

The following three ailments occur commonly among active people. Let’s explore the cause of each and then detail your very own injury prevention plan—because let’s face it, you simply don’t have time to spend nursing and injury (and losing all that progress you had made).

1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.

2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.

3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives—and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:

Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.

Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.

Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur.

Your 5-Step Injury Prevention Plan

Injuries don’t have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.

Step 1: Stretch

What is more boring than stretching? You want to exercise, not sit around touching your toes—right? Even though it isn’t exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains—remember? Take the time to stretch everyday before and after your workout to stave off injury.

Step 2: Warm Up

Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.

Step 3: Proper Gear

For most fitness enthusiasts proper gear has everything to do with their shoes. Don’t be fooled—not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren’t too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.

Step 4: Lifestyle

Stop for a moment and think about your car—if you don’t maintain it with regular tune ups, oil changes and quality fuel then you can’t expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.

Step 5: Condition

This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.

Of course being conditioned also has another great benefit that everyone enjoys – you get to look and feel great! And who doesn’t what that, right?

The ultimate injury prevention plan is to work with me, your qualified fitness expert! Together we will explore proper technique and will craft a plan for your unique fitness goals.

Simply reply to this email or call me today to get started. It’s time to take action and get the results that you deserve!

Go-To Meals

Having a few healthy go-to meals on hand at home will mean the difference between a wholesome dinner and bad decisions.

And this equals pounds lost rather than pounds gained.

Keep cans of albacore tuna, fresh organic eggs, turkey breast and baby spinach in your kitchen and you’ll always be prepared to quickly throw together a healthy, lean meal.

Kale & Tomato Frittata

Here’s a quick vegetarian stir-fry recipe that’s perfect for a fiber-filled, meatless meal. There’s no need to serve this stir-fry over a pile of traditional rice – simply add extra veggies or shredded cauliflower. Enjoy!

Servings: 4

Here’s what you need…
1 (12oz) package extra-firm tofu, drained and cut into ½ inch cubes
1 Tablespoon coconut flour
¼ cup finely chopped peanuts, or almonds
1 Tablespoon sesame seeds
1 teaspoon crushed fresh ginger
pinch of crushed red pepper
1 Tablespoon olive oil
1 (16oz) bag frozen stir-fry vegetables, thawed
½ cup stir-fry sauce
2 scallions, thinly sliced

Instructions:
1. Lightly coat the cubed tofu with coconut flour. In a medium bowl, combine 2 Tablespoons of the peanuts, the sesame seeds, ginger and red pepper. Add the tofu and toss gently.
2. Heat the olive oil in a large skillet over high heat. Add the tofu mixture and cook for 4 minutes, stirring gently, until the sesame seeds are toasted and the tofu begins to turn golden.
3. Remove the tofu from the skillet – set aside. Add the frozen vegetables and cook, stirring often for 4 minutes, until heated through. Add the stir-fry sauce and cook until the mixture is bubbly. Mix in the tofu. Top with the remaining peanuts and sliced scallions. Serve hot. Enjoy!

Nutritional Analysis: One serving equals: 229 calories, 9g fat, 490mg sodium, 16g carbohydrate, 5g fiber, and 13g protein

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Fat Burning Meal Hacks

Fat Burning Meal Hacks

Published by on October 16, 2016 | Leave a response

Fat Burning The term ‘hack’ is being used a lot lately. While it used to have a negative connotation, these days to ‘hack’ is to find a quicker, easier and more effective method for achieving a goal.

There are life hacks (like packing Christmas ornaments in empty egg cartons), food hacks (like placing a handful of cherry tomatoes between two plates and using a knife to halve them all in one fell swoop), and as I’ll share with you today, fat loss hacks.

Fat loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?!Here are my 7 most effective Fat Burning Meal Hacks…

Fat Loss Hack #1: Cauliflower Rice

Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice.

Fat Loss Hack #2: Vegetable Noodles

There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.

Fat Loss Hack #3: Lettuce Wrapped

By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way.

Fat Loss Hack #4: Protein Powder

Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace a portion of the flour in your pancakes with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.

Fat Loss Hack #5: Coconut Oil

Replace the vegetable oil in your kitchen with coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. Coconut oil can be used in virtually any recipe – both stove top and baking.

Fat Loss Hack #6: Wholesome Sweeteners

Throw the refined sugar out of your kitchen and replace it with any one of these wholesome sweeteners: coconut sugar, raw honey, pure maple syrup, or pitted dates. By getting your sweet fix from these wholesome, real food sweeteners you’ll be taking in fewer calories and there will be less of an impact on your blood sugar, which will result in less fat stored.

Fat Loss Hack #7: Water

Replace high calorie beverages with crystal clear water. This simple hack could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss. Start using these Fat Burning Meal Hacks today and enjoy a leaner physique. Let me know when your jeans start to feel loose around the waist!A consistent, challenging exercise program, like the ones that I provide for my clients, is the only way to achieve and maintain your ultimate fat loss goal. If you’re on the fence about starting one of my programs today then call or email for the details.Let me be your #1 secret weapon in fat loss.

Your Ticket to Get Fit!

Come give my fitness program a try. I have the whole fat loss equation down to a science, and I’d love nothing more than to help you achieve your fitness goal.

My workouts have been known to burn up to 500 calories at a time, so what are you waiting for?

Let’s do this!

Kale & Tomato Frittata

If you haven’t yet added frittatas to your dinner rotation then here’s the perfect recipe to start with. While this recipe calls for kale and tomatoes, frittatas can be made with whatever vegetables and meat you have on hand, simply chopped and thrown in to the egg mixture. It’s a great way to eat low carb and high protein. Enjoy!

Servings: 6

Here’s what you need…
6 eggs
4 egg whites
¾ teaspoon sea salt
½ teaspoon black pepper
3 Tablespoons nutritional yeast
½ teaspoon dried oregano
1 teaspoon olive oil
2 cups kale, destemmed and chopped
1 cup cherry tomatoes, halved

Instructions:
1. Preheat the oven to 375 degrees F.
2. In a large bowl whisk the eggs, egg whites, sea salt, black pepper, nutritional yeast and oregano.
3. Coat an 8-inch oven-safe skillet with the olive oil. Place over medium heat and add the kale and tomatoes. Cook for 4 minutes, until soft. Swirl in the egg mixture then remove from heat.
4. Transfer the skillet to the oven and bake until set, about 20 minutes. Slice into wedges and serve. Enjoy!

Nutritional Analysis: One serving equals: 116 calories, 5g fat, 323mg sodium, 6g carbohydrate, 2g fiber, and 12g protein

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Stressed? Time to Sweat It (Out)

Stressed? Time to Sweat It (Out)

Published by on October 11, 2016 | Leave a response

Feeling stressed? You’re not alone.

Stress is an inevitable part of our modern existence. Whether you’re the CEO of a large company, a Kindergarten teacher or a construction worker, you have stress to deal with. We all have bills to pay, relationships to maintain and challenges to get through.

But you don’t have to let it get the best of you. How can you turn your stress-filled life on its head?

With one of the best weapons against stress: exercise.

When stress is getting you down, you need something to kick you out of your funk. You need something that makes you feel good.

Every time you exercise, you increase your body’s production of endorphins.

In case you have forgotten, endorphins are responsible for those good moods you get in after a race or the euphoria you feel while chomping down on a piece of chocolate.

However, before you grab a piece of chocolate and skip the gym, remember the end result of each and choose which one will help you battle stress in the long run. (Hint: It’s not the chocolate.)

Any and all exercise you perform helps you fend off the effects of stress. So whether you enjoy jogging, lifting weights, playing basketball, practicing ballet, swimming, yoga, rowing, or boxing, simply getting involved in your exercise of choice is sure to help reduce your stress.

Through the Brick Wall: If you are working out every day and not getting the stress relief you want then it’s time to do things a little different. If all you do is lift weights five days a week, you should add in tennis or racquetball a couple days a week. And if you’re all cardio all the time, it may be time to get off the treadmill and grab a dumbbell or two.

Still not working? Keep a diary of your progression. Write down how long and hard you exercise, the various weights you lift, and the steps you make toward whatever health goal you set for yourself. Take pictures along the way as well. Then look back over your journal on occasion. Seeing the progression when you feel you’re not making progress may give you the confidence you need to put stress in its place and move on.

My mission is to get each and every one of my clients the body that they desire and along with that a low stress lifestyle.

Take the stress out of planning your own workouts by joining one of my high-energy, fat-blasting exercise programs.

Call or email today to get the body and stress level that you deserve.

Never Give Up

Don’t allow past failures get you down. It can be frustrating waiting for results, but by a combination of cardio exercises, a healthy diet, and the right resistance workouts, you will reach your goal. Never. Give. Up.

Bacon & Mustard Spiked Green Beans

2016-6-12Here’s a tasty way to serve up garden fresh green beans this summer. Smokey bacon and tangy mustard give these tender-crisp green beans memorable flavor. This side dish pairs perfectly with steak or chicken on the grill or alongside a lettuce wrapped burger. Enjoy!

Here’s what you need…
2 lbs green beans, trimmed
6 slices bacon
½ cup yellow onion, sliced
2 Tablespoons apple cider vinegar
2 Tablespoons whole grain mustard
½ teaspoon sea salt
¼ teaspoon black pepper

1. Bring a large pot of water to boil. Add the green beans and cook for 5 minutes. Drain the beans into a colander and place under cold water for 20 seconds.
2. In a large skillet, cook the bacon until crispy over medium-high heat. Remove the bacon from the skillet, leaving the bacon drippings, and chop into 1-inch pieces.
3. Return the skillet to medium-high heat and cook the onions in the bacon drippings for 5 minutes, or until tender. 4. Reduce the heat to low and add the vinegar, mustard, salt and pepper, stirring until fully combined. Add the green beans and the bacon pieces and mix well. Serve and enjoy!

Nutritional Analysis: One serving equals: 158 calories, 8g fat, 12g carbohydrate, 6g fiber, and 10g protein.

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Take It Off: Your Better Body Plan

Take It Off: Your Better Body Plan

Published by on October 4, 2016 | Leave a response

Have you ever seen a really impressive “before” and “after” body photo on a weight loss product?

Well, there’s something that the diet industry doesn’t want you to know. There is more involved than just the diet product, and it’s the same across the board.

Look into the eyes of any person in their “before” picture and you’ll see that they are deeply disturbed. The body they have is no longer in sync with the body they are able to accept.

Because they changed the body that they accept, and became disturbed.

Now look into their eyes in the “after” picture and see the sweet satisfaction? They now live in the body that they decided they could accept. What an amazing feeling that is.

Why are you still living life in your “before” body?

Sure, you have obstacles that get in your way like your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.

I’m going to repeat that so it will really sink in.

You have the body that you accept.

Transform from “Before” to “After”

You may not realize it, but you already posses everything you need to transform your body, and it all starts with taking responsibility for the body that you have today.

You are in your current shape because, until this moment, you’ve been OK with it.

Oh I know you aren’t thrilled with it, and you even talk about losing weight and getting fit—but you haven’t changed what you’ll accept.

Therefore, here’s how to transform your body in 3 steps:

Step One: Feel Disturbed

It has been said that emotion creates motion. This is essential when it comes to personal transformation. Just like those folks in the “before” pictures, to transform your body you must first decide that you can’t live another day in the body you currently have.

Therefore get your emotions stirred up. Make a list of all the reasons that you’re ready to lose weight and get fit. Get disturbed.

Step Two: Decide What You Want

Without clarity you’ll never get where you want to go. Now that you’re disturbed with the body you have, decide what the body you can accept looks like.

Think in concrete and specific terms. Just like the captions under ‘before” and “after” pictures—“Shannon lost 50 lbs,” “Matt lost 8 inches from his waist,” “Catherine went from a size 20 to a size 4.”

Get a clear picture in your mind of what you’ll look like in your “after” picture and decide what the caption will read.

Step Three: Take Action

The time spent between your inspiration (now) and taking action determines whether you will succeed or fail. Don’t allow yourself to get stuck between inspiration and action—there is always something that you can do immediately.

Take action by emailing or calling me now to set up a fitness consultation.

Hence I am here to take you from your “before” picture to your “after” picture. What will your “after” caption read?

Get Disturbed

You have to get disturbed with your current shape before you’ll take the action needed to transform your body. How do you get disturbed? Try these:
Go shopping for a swim suit
Try on all of your “skinny” clothes
Look at old pictures from when you were in better shape
Go to the doctor for a physical

Pickled Egg & Tuna Salad

2016-6-19You’ve heard of egg salad and you’ve heard of tuna salad, yet have you ever heard of Pickled Egg & Tuna Salad? Basically what we have done here is combine the best of both beloved salads to create a dish that is truly satisfying and nutritious. It’s high in protein, low in carbs and big on flavor. The crunchy bites of tangy pickle are fantastic! This recipe is great to pack for lunch to keep you on track with your healthy eating throughout your workday. Enjoy!

Servings: 4

Here’s what you need…
1 (6oz) can albacore tuna, in water, drained then flaked
4 hard boiled eggs, chopped
¼ cup pickles, chopped
¼ cup plain Greek yogurt
1 Tablespoon fresh parsley, minced
½ teaspoon sea salt
¼ teaspoon black pepper
4 butter lettuce leaves for serving

1. In a large bowl combine the tuna, eggs, pickles, yogurt, parsley, sea salt and pepper then mix well until creamy and fully combined.
2. Chill the salad for 20 minutes and then serve on the large lettuce leaves. Enjoy!

Nutritional Analysis: One serving equals: 117 calories, 5g fat, 1g carbohydrate, 1g fiber, and 16g protein.

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Your Flat Abs Plan

Your Flat Abs Plan

Published by on September 27, 2016 | Leave a response

One of the most frequent questions that I’m asked is, “How can I get great abs?”

You may have pondered this question at some time or another.

Many people are frustrated by their stomachs, to the point of giving up after doing dozens of crunches with zero improvement.

Thus, it’s time to forget everything you’ve heard about how to sculpt your abs.

Quite simply, crunches alone won’t give you a six pack.

Moreover, doing crunches with the hope that it will transform your abs from flabby to muscular is to believe in one of the most widely held fitness myths. I’m talking about the spot reduction myth.

Training one area of your body will not specifically burn fat from that spot.

Are you training as if spot reduction worked? Doing dozens of crunches in the hopes that as a result layers of fat will disappear?

Because sit-ups, crunches and planks will not flatten your abs.

But a drop in overall body fat will do that for you.

So you want the secret to great abs?

The secret is a winning combination of fat burning cardio, resistance training and clean eating.

Therefore it is fully possible for you to dramatically shape up your waistline.

Yes, Y-O-U.

My clients routinely lose weight and transform their bodies. You can do it too.

Answer the following questions to see how your current routine measures up:

How often do you exercise? If your answer was anything less than 4 times a week, then that’s the first thing getting between you and flat abs.

How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this?

I’m sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn’t a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right.

Cardio exercise is all about maintaining an effective level of intensity. But this doesn’t mean that you should be out of breath or gasping for air. It does mean that you need to push yourself.

Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Hence the key here again is to find the right intensity and to keep each muscle group guessing.

Do you eat a clean diet? Diet is a big stumbling block for most people especially as it relates to their midsection. Here’s a fact: If your diet is out of control then your abs will be too. You can’t trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.

Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation—feel free to recruit me to help out with this part. Together we’ll chart improvements for your diet and adjust your calories for maximum results.

Just say “No” to junk food. While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world—it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. Thus, as a rule of thumb you can safely view all processed or refined items as junk food.

Eat more frequently. The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast—as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.

You should now understand why you are better off not wasting time on crunches—while it is important to exercise your abs a couple of times a week, you won’t expect fat to fall of that area after 100’s of crunches.

Do you want to flatten and sculpt your waist once and for all? Simply decide that you really want it and commit to yourself—you deserve it.

See me for fat-blasting workouts that deliver results. Together we will get you on a program that will melt the fat off your abs, exposing shape and definition.

Call or email me today to get started.

Time to Exercise

Don’t allow past failures get you down. It can be frustrating waiting for results, but by a combination of cardio exercises, a healthy diet, and the right resistance workouts, you will reach your goal. Never. Give. Up.

Greek Omelet Waffles

2016-6-26Here’s a fun way to eat your eggs – cooked in a waffle maker! In this recipe the subtle flavors of Greek omelet are served up in a convenient waffle shape – complete with Kalamata olives, feta cheese, roasted red bell peppers, chicken sausage and broccoli. Hence, this is the perfect recipe to enjoy for brunch or to make on the weekend and portion out for a week of quick on-the-go breakfasts to grab and enjoy on your way to work.

Servings: 4

Here’s what you need…
Olive oil spray
6 eggs
¼ cup milk
¼ cup feta cheese, crumbled
½ cup roasted red bell pepper, thinly sliced
¼ cup Kalamata olives, seeded and chopped
¼ cup fresh broccoli, chopped
2 links chicken sausage, chopped
¼ teaspoon sea salt
¼ teaspoon black pepper

1. Preheat your waffle griddle on medium-low heat. Spray generously with olive oil.
2. In a large bowl combine the eggs, milk, feta, bell pepper, olives, broccoli, sea salt, black pepper and chicken sausage. Mix well until fully combined.
3. Transfer ½ cup of the omelet batter into the waffle iron, close, and cook until golden and cooked through. Transfer to a plate and continue cooking the remaining batter in ½ cup scoops. Enjoy!

Nutritional Analysis: One serving equals: 279 calories, 18g fat, 6g carbohydrate, 1g fiber, and 18g protein.

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The rumors aren’t true

The rumors aren’t true

Published by on September 13, 2016 | Leave a response

I’ve got to warn you. There are false rumors going around about strength training.

The truth is that strength training is one of the absolute best things you can do for your health and appearance.

If you’ve fallen for these 5 myths then you’re missing out on tremendous potential results.

Myth #1 Muscle Turns Into Fat

Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order.

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.

Myth #2 Strength Training Doesn’t Burn Fat

On the contrary, muscle mass is your number one ally against fat gains.

A pound of muscle burns 10-20 calories each day, while you’re just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.

Myth #3 Lifting Weights Makes Women Bulk Up

Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which is quite the look you’re going for.

The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort.

The tighter, toned figure of a recreational female weight lifter is every bit feminine.

Myth #4 Strength Training Is For Young People Only

Ha, that’s a used-up excuse that senior citizens across the globe have shattered.

Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine.

Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning.

Myth #5 Use Light Weight and High Reps To Tone

This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone.

We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set.

Including strength training as a part of your fitness routine is essential for achieving a fit and toned body.

My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals.

Call or email today and we’ll get you started on the program that’s best for you.

The Many Forms of Strength Training

Resistance training is no longer limited to dumbbells and barbells. Each of the following are ways to challenge your body with resistance:

Kettle bells
Medicine Balls
Exercise Bands
Weight Machines
Body Weight Training
Suspension Trainers

Maple Glazed Salmon

2016-7-3I’m often asked what makes a healthy dinner. Look no further than this tantalizing recipe for Maple Glazed Salmon. Salmon is a delicious protein that has the bonus of being filled with omega-3 fatty acids and vitamin B12. This recipe is simply baked in the oven, making it quick and convenient. Serve alongside roasted broccoli for a well-balanced meal.
Servings: 4

Here’s what you need…

¼ Cup Maple Syrup
¼ Cup Coconut Aminos or Soy Sauce
1 Tablespoon Lemon Juice
Salt and Pepper
4 (6oz) Boneless Center Cut Salmon Fillets

1. In a large ziplock bag combine the maple syrup, coconut aminos and lemon juice. Generously season the salmon fillets with salt and pepper. Place the seasoned fillets in the marinade and seal the bag. Place in the fridge, skin side up, for an hour.

2. Preheat the oven to 400 degrees F. Lightly grease the bottom of a casserole pan with olive oil.

3. Place the fillets, skin side down, on the prepared pan and bake for 15 minutes, until flaky. Enjoy!

Nutritional Analysis: One serving equals: 286 calories, 10g fat, 14g carbohydrate, 0g fiber, and 34g protein.

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Ready for a change?

Ready for a change?

Published by on September 10, 2016 | Leave a response

Do you wish you could change something about your life right now?

I’m here to argue that change can happen in an instant.

I know this goes against popular thought. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed.

How many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to take hold.

Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Or do you have a pair of pants that you wish you could fit into?

What is keeping you from making a positive change in your life?

According to professional speaker and author, Tony Robbins, it’s the getting ready to change that takes time. In the end there’s a single instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.

Belief #1: Something must change.

Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound nice, or is living another day in your current body unbearable? In order to make a lasting change you must be convinced that the time has come.

Belief #2: I must change it.

It is vital that you take full responsibility in making the change. Sure, others may assist you, but in the end you are the one who is going to make it happen. You have to need this change enough to make it your personal mission—no one else will do it for you.

Belief #3: I can change it.

Don’t let past failures get in your way. The truth is that you do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life.

Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you’ll always revert back to what’s comfortable. The solution?

Change what you’re comfortable with.

You’ve probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don’t want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It’s time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack.

Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making a big change in your life. Start by calling or emailing me for your no obligation fitness consultation.

Remember, change can happen in an instant.

Break these Habits

The following 3 habits will result in weight gain faster than you can say ‘anti-fitness habits.’ Break these habits quickly.

Drinking Calories. Soda pop, coffee drinks, smoothies and fruit juices are filled with calories. Since liquids won’t give you a ‘full’ feeling, these drinks slide by without notice of how many extra calories you’re getting. Stick with water to avoid extra calories.

Not Exercising. Skipping the gym day after day, week after week, and month after month will lead to muscle loss and a reduced metabolism. Exercise 3-5 days per week to keep your muscles strong and metabolism high.

Eating a Heavy Dinner. Eating a large heavy dinner sets you up for weight gain. Instead of eating the majority of your calories late in the day, spread it out over the entire day.

Homemade Burrito

Here’s a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you’ll come back to time and again. Serve with a side of your favorite salsa.

Servings: 1

Here’s what you need…
change1 sprouted grain, flourless tortilla
1 Tablespoon hummus
⅓ cup cooked brown rice
¼ cup cooked black beans
½ cup cooked chicken, chopped (or baked tofu)
2 Tablespoons fresh corn kernels
2 Tablespoons chopped cucumber
¼ cup shredded arugula
3 cherry tomatoes, chopped

Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla.

Top the tortilla with rice, beans, chicken and veggies.

Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly.

Nutritional Analysis: One serving equals: 380 calories, 8g fat, 45g carbohydrate, 7g fiber, and 31g protein.

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New prescription for you…

Published by on September 1, 2016 | Leave a response

prescriptionDr. Joseph Mercola, a well-known health advocate, has an interesting take on exercise.

He believes that it should be prescribed, like any other medication, in daily doses.

“The simple act of writing out a prescription for exercise is an excellent approach to being proactive in regard to your health. It’s also far more logical, inexpensive and actually radically reduces your risk of most every chronic disease known to man. In addition, a daily exercise routine is one of the main factors in achieving optimal wellness.”

Whether you think about it or not, each day you are faced with the option to get your daily does of exercise or not.

So will you find the time to hit the gym today, or will the busyness of the day leave you exhausted on the couch? Quite frankly, you don’t have reasons to not do it, instead, you only have excuses.

If you are like most then exercise isn’t at the top of your list of favorite things. You’d rather be immersed in a bowl of ice cream, enjoying their favorite TV show or dining out with friends instead of sweating in the gym.

But the fact is that your favorite things add inches to your waist, and you know that a larger waist equals an increase in health problems, not to mention an overall decrease in your quality of life.

It’s time to get serious about exercise.

You could start by changing your attitude toward exercise. If you go into it with a bad attitude, chances are you won’t enjoy it. It’s time to accept the fact that you can enjoy exercise.

Consider the following:

– Have you written off exercise based on a particular type of routine – maybe you would enjoy something different. The truth is that no one can deny how great it feels to accomplish a challenging workout. It’s rewarding, invigorating and feels great. You simply need to find the right form of exercise for you.

– Try to pinpoint the main reason that you dislike exercise. Is it the uncomfortable workout clothes that you own? Maybe it is time for a new style. Is it trying to decide what machine to use at the gym? Maybe it is time for a personal trainer (more on that later). Is it the pain that you feel in your shoulder when swimming? Maybe it is time to find a new form of cardiovascular exercise—one that won’t aggravate your injury.

See, the truth of the matter is that there are many different forms of exercises that will give you the results that you want. Don’t like the gym? There’s a program for you. Don’t like running? There is an alternative. Don’t have the time? There are time friendly exercise routines that will give you incredible results in under an hour.

Like I said, when it comes to exercise you have tons of options. But it all starts with ditching the excuses and asking a qualified fitness expert like me for the right program for you.

Is it really that easy? Yes.

So where do you begin? Just pick up the phone and give me a call or simply reply to this email and let me know that you’re ready to get in the best shape of your life.

Exercise is your new prescription medication — don’t forget to take your daily dose!
Find Your Motivation
Motivation comes from having a goal. So what is your goal? Why do you want to get into great shape?

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner’ or ‘Look more attractive.’ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators…
– I want to have more energy to keep up with the kids.
– I want to improve my health through weight loss to extend and improve my life.
– I want to lose 15 pounds before my vacation.
– I want to restore my confidence so I can wear sleeveless shirts.
– I want to regain my figure to impress and attract my significant other.

On-The-Go Ham Cups

Here’s a recipe for the perfect on-the-go energy food. Ham, broccoli and an egg combine for a tasty snack that’s packed with protein and fiber. Make a dozen and enjoy throughout your week.

Servings: 12

Here’s what you need…
prescription1 teaspoon olive oil
1 clove garlic, minced
½ yellow onion, chopped
12 slices of nitrate free ham
1 cup broccoli, steamed and chopped
¼ cup shredded cheddar cheese
dash of salt and pepper
12 eggs

Preheat oven to 350 degrees F. Lightly spray a muffin pan with nonstick cooking spray then set aside.

In a medium sized skillet, heat the olive oil over medium heat then add the garlic and onions. Cook until tender.
Add the steamed broccoli, cheese, salt and pepper then mix until fully combined. Afterwards, remove from heat.

Using kitchen scissors, make a slice to the center of each piece of ham, then fold into a cone shape in each muffin cup. Fill halfway with the broccoli mixture.

Crack an egg into each ham cup. Bake for 16-20 minutes, or until the edges of the ham are crispy.

Nutritional Analysis: One serving equals: 135 calories, 8g fat, 437mg sodium, 2g carbohydrate, 1g fiber, and 12g protein.

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