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Not Pleased With What You See In The Mirror?

Not Pleased With What You See In The Mirror?

Published by on June 24, 2016 | Leave a response

pleasedIt’s hardly your fault.

Maybe you have stopped to notice how many times you’re bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty approaches to cure your hunger.

The question “What’s for lunch?” never been more complex than now.

Extensive menu options and large entrees have distorted your idea of a suitable meal, and before you understand it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First, stop the blizzard of food marketing around you.

Understand that advertisers want your money, and they do not stop to take into account if the meals they promote will expand your waist – that’s your job.

So it’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the final time you saw an offer for grilled white fish and steamed broccoli?

So what exactly does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and the occasional modest serving of whole grains.

Just like importantly, a healthier meal does NOT contain:

Refined sugar / corn syrup

Fried / fatty food

Full fat dairy food

Processed food with chemical additives

 

Healthy Breakfast

Breakfast is the most crucial meal of the day. What you decide to eat when you wake up will set the tone for the remainder of your meals that day. Try these healthy options:

1. Scrambled egg whites, sliced tomato and steamed spinach.

2. Whole grain oatmeal, an information of protein powder and sliced fruit.

3. Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg.

Healthy Lunch

It is essential to plan your lunch in advance in order to avoid looking at a junk food joint or vending machine. Pack your lunch the night before and make it with you. Try these healthy options:

1. Dark baby greens topped with chopped chicken breast and diced tomatoes.

2. Albacore tuna (packed in water) and blended with finely chopped cucumber.

3. Lettuce Wrapped Sandwich: Lean turkey slices, lettuce, tomato and mustard.

Healthy Dinner

Dinner may be the meal where most people splurge and eat far more calories than they should. Eating at home may be the first step in reducing your dinnertime calories. Try these healthy options:

1. Grilled white fish, sautéed spinach and whole wheat grains couscous

2. Baked chicken breast, steamed broccoli and brown rice

While healthy eating is really a huge factor in achieving your ideal weight, exercise is another half of the equation. Thus, your exercise routine should be challenging and should be achieved on a typical basis.

I realize that you have more than enough in your life to consider and never having to plan your own personal exercise routine. Leave that job to me-call or email today to begin with on a personalized fitness program that will leave the human body no choice but to shed those unwanted pounds.

Not Another Diet

Once you eat a simple, healthy diet you’ll never again be tempted to try the newest fad diet to drop several pounds. Choose to eat lean proteins, seasonal vegetables and whole grains and avoid sugar, fried food and processed carbohydrates on a daily basis and enjoy living life at your ideal weight.

Find this interesting, your Houston Personal Trainer has more information that will surely get you back on track.

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Is Being Fit Even Worth It?

Is Being Fit Even Worth It?

Published by on June 20, 2016 | Leave a response

fit lifeThere’s a perfectly sane explanation as to why most people say they want to be fit, and yet only a very small percentage actually are fit. Most of us, instead, are firmly cemented in the Flab Life rather than the Fit Life.

Why is this? Because the Fit Life is hard.

Want to know just how hard it is to lose the flab due to full immersion into the Fit Life? Here’s a glimpse into the Habits of Being Fit:

Fit Habit#1: Exercise Daily

The truly fit among us choose to hit the gym instead of getting extra sleep, watching TV or doing whatever else it is that you’d rather be doing. Exercise is a daily habit that simply becomes a way of life, rather than a task that’s begrudgingly undertaken on occasion. Those who adhere to the Fit Life incorporate challenging exercise into their lives so often that – gasp – they begin to enjoy and look forward to it!

Fit Habit #2: Eat Clean – All The Time

In the Fit Life you choose your meals based on the nutrition rather than taste and desire. This means plenty of salads, lettuce wrapped sandwiches and lean protein at most meals. Becoming fit means making it a habit to limit your intake of simple carbohydrates and get lots of protein and fiber.

Fit Habit #3: No Room For Junk

Truly fit people turn down their favorite junk foods –even when they really, really want it. Treats and indulgences are saved for special occasions, and the fact that it’s Monday or that there’s traffic doesn’t count as a special occasion (nice try though!). The Fit Life means cutting out simple sugars and harmful, processed fats out of your diet completely.

Fit Habit #4: Push Harder

Living the Fit Life is a constant progression. You push your body to be stronger, faster and better during each workout. There’s no such thing as simply going through the motions of your routine – instead your focus is to consistently challenge your muscles to do more each day.

Fit Habit #5: Control Calories

Forget the unlimited buffet line. The Fit Life requires that you limit your total calories to within an appropriate range for your size and goals. Remember, even healthy calories can add up to weight gain when you’re not careful, so calorie control becomes a way of life.

That’s just the basics to living the Fit Life and some of the work that it takes to enjoy a fit and healthy body. Pretty hard, right?

So let’s check out what the Flab Life looks like…

Flab Habit #1: Forget Exercise

Your focus is to spend your spare time being as relaxed as possible. This means plenty of kicking back on the couch. The less that you use your muscles, the more aches, pains and mobility limitations you’ll experience. Oh, and if you’re consuming more calories than your natural metabolism burns then you’ll steadily gain weight.

Flab Habit #2: Eat For Taste

Adhering to the Flab Life means that you get to eat whatever sounds and tastes good. Our human palate is naturally drawn to items that are high in sugar, salt and fat so your eat-whatever-diet will naturally be filled with these fattening foods and will be lacking in protein and fiber. You’ll find your weight increases, and your energy levels plummet, accordingly.

Flab Habit #3: Indulge Often

The Flab Life says YES to junk food. Snacks and meals purchased at convenience stores and fast food restaurants are a staple in your diet. And as I mentioned above, your favorite foods are likely high in sugar, salt and fat. Your indulgent eating is going to raise the number on your scale higher, and higher, in addition to putting you at risk for heart disease, high blood pressure, diabetes and other weight related ailments.

Flab Habit #4: Stay Comfortable

The goal of the Flab Life is to be comfy. This means use as little muscular strength as you can on a daily basis. When you don’t use your muscles they begin to atrophy (shrink!), leaving you with less lean tissue. Since lean tissue raises your metabolism, a drop in lean tissue means you’ll be burning fewer calories at rest than ever before causing fat gain to be automatic.

Flab Habit #5: Pile It On

In the Flab Life there’s no limit on how much you eat – in fact, more is better. As a result you often feel sluggish from your overloaded digestive system. And your motivation to exercise and turn your Flab Life into a Fit Life gets dimmer and dimmer.

So which life is harder? The Fit Life? Or the Flab Life?

The truth is that both of these lifestyles are hard. Just depends on which hard you’d rather deal with.

The Fit Life’s hard has to do with discipline, motivation and determination. It’s about doing the right thing rather than the easy thing. Most of all, the Fit Life is about constantly striving forward.

The Flab Life’s hard has to do with excess fat, aches, pains and physical limitations. It’s about avoiding doing the hard thing now and ending up with a body that’s just plain hard to live in. Most of all, the Flab Life is about NOT taking action.

Which hard do you choose?

If you’d like the Fit Life then take action now by calling or emailing me today to start on a fitness program that’s going to be hard. And rewarding. And life changing.

The best kind of hard.

Fit Life Snacking Secret: Pay Attention

Do you ever find yourself snacking away without paying attention to how much you’re eating? Maybe you’re focused on a movie or the ball game. This is a sure-fire way to gain weight.

When your goal is to live the Fit Life it is important to practice the art of eating mindfully. This means that when you eat you should stay tuned in to your level of satiety so that at the first sign of fullness you will stop.

Spinach and Egg White Breakfast Wrap

fit lifeI forgot to mention that Fit Life food, while healthy and controlled, is still quite delicious! This Breakfast Wrap is satisfying and nourishing for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked!

Servings: 2

Here’s what you need…
1 teaspoon olive oil
1 garlic clove, minced
¼ cup tomato, finely chopped
2 cups spinach, roughly chopped
1 cup egg whites
dash of salt and pepper
2 sprouted grain tortillas
2 Tablespoons pesto (purchase it pre-made, or combine ½ cup walnuts, 2 cups basil leaves, 2 cloves garlic, ¼ cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)

1. Spread a tablespoon of pesto over each tortilla and set aside.
2. In medium sized skillet warm the olive oil over medium heat then add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

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9 Things That Happen When You Get Fit

9 Things That Happen When You Get Fit

Published by on June 10, 2016 | Leave a response

get fitPhysical fitness. It’s a goal, a lifestyle, a surefire way to set yourself apart from the legions of people who are too lazy or scared to make the changes necessary to gain physical fitness. If you happen to be one of the people who have yet to truly commit to physical fitness, understanding the perks of physical fitness may help you dig in and go for physical fitness, starting today.

What can you expect from your life as a fit person? Here are nine things you’ll go through when you turn the corner on physical fitness.

Thing 1: You’ll Want More

Exercise newbies have a hard time believing it, but there will come a time when you crave exercise. It may not be during those first few days or weeks, but once your body becomes fit and begins to perform the way it should perform, you’ll hunger to hit the gym every day, and you’ll give it your all once you’re there. Miss a day in the gym? You’ll feel guilty and lazy enough to never miss again!

Thing 2: Bedtime Will Be Better

This one doesn’t involve your sex life (though becoming fit will improve that as well). Rather, it’s about your sudden ability to hit the hay, fall asleep quickly, and stay asleep all night long. Just because you’re fit!

Thing 3: Confidence Becomes You

When you’re not fit, it’s impossible to feel your best. Not becoming physically fit leaves you feeling…well, frumpy. Become fit and watch your self-image skyrocket. Along with it, your confidence. Your confidence won’t necessarily push you into cockiness, but it will make you more enjoyable to be around, as it’s awkward to be around people who are down on themselves.

Thing 4: You Eat Well

Just as becoming fit makes you want to get in the gym every day, it also inspires you to want to eat well. After all, you spent all that time eating the right things to get fit. The last thing you want to do is throw it all in the trash just for the passing and momentary pleasures of two slices of pecan pie.

Thing 5: Showers Feel Better

Contrary to popular belief, sitting at a desk all day every day doesn’t get you dirty enough to take a shower. On the contrary, when you’re living the fit lifestyle, you’re in the gym regularly, allowing sweat to cover every pore of your body. After a hard day at the gym, your shower feels magical, because you actually deserve it!

Thing 6: Heavy Isn’t Heavy

Spend enough time not being fit and you may be surprised that fit folks can deal with things in life that require strength. Whether it involves carrying a baby through the grocery store, picking up a few bags of groceries, moving a pile of bricks from your truck bed to your garden, or just getting up the stairs, fitness enables you to do it with ease.

Thing 7: Your Body Functions Improve

Become fit and your heart will work more efficiently. You know that. But getting fit will get your other body systems in line also. Whether you’ve been struggling to think clearly on your feet, you’ve been plagued with constipation, or you’re always out of breath, getting fit can remedy all these issues and more.

Thing 8: You’ll Go Shopping

You probably know people who have to upgrade their closets every few years to accommodate their ever-growing bellies. Not you. When you go fit for life, you’ll have to go shopping, but only because your waist has slimmed up and your muscles have tightened up and are now situated where they belong.

Thing 9: You Won’t Fear Sore

At one point in time, being sore always meant something was wrong. When you become fit, being sore is something that you welcome. After all, you know the soreness means you’re working your body in new ways that will only improve your physical fitness. If it’s a bad sore, you’ll know that also because, well, fit people know their bodies.

Now is the perfect time to start on an exercise program that will get you into the best shape of your life. What are you waiting for? Becoming fit feels too good for you to miss out on. Call or email me today!

Got Stress? Get Moving!

Stressed out? Exercise is a simple solution to get you feeling good fast.

This is because every time you exercise your body increases its production of endorphins, which are responsible for that feel-good euphoria you get after a great workout or while chomping down on a piece of chocolate.

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

Best Chicken Salad Recipe
get fitMost chicken salad recipes contain loads of mayonnaise or dairy products, but not this one. A simple can of coconut milk makes this salad deliciously creamy while roasted chiles, fresh cilantro, sweet fruit and crunchy pecans really bring the flavor. Serve on large butter lettuce leaves.

Servings: 8

Here’s what you need…

For the Creamy Coconut Dressing:
1 (14oz) can coconut milk, full fat
¼ cup fresh cilantro, chopped
1 Tablespoon apple cider vinegar
1 Tablespoon coconut oil, melted
⅛ teaspoon garlic powder
lemon zest (all you can get from one small lemon)
1 teaspoon lemon juice
dash salt
dash pepper

For the Salad:
1 cup celery, finely chopped
1 cup red grapes, halved
½ cup pecans, chopped
1 apple, finely chopped
4oz can mild chopped green chiles
1 lb roasted chicken, chopped

1. For the Creamy Coconut Dressing: Combine all of the ingredients in a medium bowl. Whisk well and then set in the fridge to chill while you prepare the salad.
2. For the Salad: Combine all of the ingredients in a large bowl. Add the creamy coconut dressing and mix well. Season with salt and pepper. Serve with large lettuce leaves and Dijon mustard.

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5 Reasons You Aren’t Losing Belly Fat

5 Reasons You Aren’t Losing Belly Fat

Published by on June 2, 2016 | Leave a response

belly fatWhen you set out to live a healthier, better life, part of your goal was to shed that belly fat that has plagued you all these years. However, try as you may, it sticks around like a bad habit. While extra belly fat is a deterrent to your self-confidence, it comes with an array of serious health dangers as well. From increased risk for cancer to heart disease to diabetes, unwanted belly bulge puts your life at risk every day.

If you’ve been struggling to kiss it goodbye, it may be for one of these five reasons.

Reason #1: Your Mediocre Workout

As long as you can remember, medical experts have recommended you get at least 30 minutes of exercise a few days a week. And for good reason. Much of the industrialized world has cut movement out of their lives in many ways, making it necessary to hit the gym in order to stay fit. However, if you think 30 minutes of light jogging on the treadmill three days a week is going to get rid of that belly fat, think again. To burn the flab, you’ll need to add strength training to your routine. Doing this will add muscle to your frame, which will help burn more pounds of fat. It will also put your muscles where they belong, which helps your belly look flatter.

Reason #2: Your Fork

Getting rid of belly fat can’t only be done in the gym. It requires a lifestyle change that includes being very cautious of what you put in your mouth. That means cutting out the processed foods, saturated fats, and whatever else is likely to cause fat to cling to your midsection. In case you’re curious, that includes too much healthy food also. Remember: everything has calories, and if your body doesn’t use it, it’s got to go somewhere, and your waistline is a likely candidate. But your fork isn’t the only thing that matters. Not drinking enough water is a sure recipe for belly fat. After all, there’s a reason a pudgy front is called a beer belly.

Reason #3: Your Stress Levels

When you feel stressed, it’s because something in your life is going on and you simply can’t let go of it until it’s resolved. Unfortunately, when you don’t let go of stress, fat doesn’t let go of you. It’s due to the chemical cortisol, which is released by your body when you’re facing stress. Harmless as a hormone may seem, this one kicks your appetite into gear and may even make it harder for your body to shed fat. So relax and help your waistline slim down.

Reason #4: Your Sleep Habits

Going to sleep is not exciting. Doing it feels like you’re doing nothing. But when you’re in the battle against the belly bulge, getting quality sleep every night is key. How important is it? When researchers concluded 16 years of research into the health of nearly 70,000 women, they saw that the women who slept five or fewer hours every night were at a 30-percent increased risk for gaining 30 pounds than those who got seven hours of shuteye on a nightly basis.

Reason #5: You’re Aging

This one is the hardest to accept, because there is nothing you can do to avoid getting older. With age, your metabolism drops, making it harder to burn off calories while at rest, but your appetite may not take a plunge. Making weight gain even more likely is the drop in estrogen and progesterone in women and testosterone in men. But don’t think aging means you have to simply accept weight gain.

By sleeping well, eating healthily, working out right, and cutting out stress, you can beat the odds and lose the belly fat that has taunted you, no matter your age. And I’m here to help. Call or email today to get started on an exercise program that will rid you of your belly fat once and for all. I’m here for you.

Picture This

Having trouble with motivation? Try this technique:

1. Go through your photo albums and find a picture of yourself in your best shape ever. It may be a photo from your college or even high school days.
2. Now go through your photos and find a picture of yourself in your worst shape ever. You may have to go through old shoe boxes of photos, since this photo may not have made it into your photo albums.
3. Place the two photos side by side. You at your fittest; you at your fattest. Study the photos. Remember what it felt like to be in great shape. Remember what it felt like to be in terrible shape (you may be living that right now).
4. Make a decision. Do you want to continue living your life in bad shape? Or will you shake off past failures and do what it takes to achieve the body you once had?

Share your two photos with me. Show me the great body that you once had and together we will get that body back.

Sweet & Tangy Salmon

belly fatHere’s a protein-packed dinner recipe that will help you shed bell fat. Serve with a side of dark leafy greens. Salmon is full of healthy omega-3 fatty acids and B vitamins. In addition to the health benefits, this salmon recipe packs a sweet and tangy flavor that is sure to please.
Servings: 2

Here’s what you need…
1 fillet of fresh Salmon
1 cup Lite Soy Sauce or coconut aminos
2 tablespoons fresh minced Ginger
¼ cup honey
Combine the Soy Sauce, Ginger and Agave nectar. Place the Salmon in a pan and cover with the Soy marinade for 1 hour in the fridge.
Prepare your grill. If desired, soak a cedar plank to barbecue the Salmon on.
Grill over medium heat until cooked through and flaky.

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7 Fat Loss Rules

7 Fat Loss Rules

Published by on May 26, 2016 | Leave a response

Fat LossIf you’re ready to reduce your body fat, you can’t go about it haphazardly. You’ll have to drop the anything-goes attitude and adhere to seven rules that will make your fat-burning attempts a wild success.

What are those rules? You’re about to find out.

Rule #1: Water Rules

Ready to melt away the fat that’s been clinging to your front, back, and sides since you can remember? Then you’ll need to drink water. A lot of it. Every time you feel the urge to drink something, make it water. Not juice. Not milk. And definitely not beer. They add sugars and calories to your daily intake, which will do nothing but make it harder to get rid of your fat stores. Drinking water also helps you avoid eating when you’re not hungry, feel better, and doesn’t slow you down when it’s time to exercise.

Rule #2: Protein, Please

Burning fat requires you to eat differently. That means no more eating whatever you want whenever you want. One of the best things you can eat to get rid of fat is protein. Whether chicken, turkey, eggs, low-fat cottage cheese, beef, or whey protein powder, protein at every meal gives you energy you can use for whatever tasks come your way.

Rule #3: Vary Your Variety

There are lots of exercises that help you burn fat. Actually, just about any routine you do will help. And so that’s why you should do them all. Prefer high-intensity interval training (HIIT)? Fantastic! Just be sure to switch is up with resistance training, strength training, and stretching here and there. This will help your body work differently and therefore find new ways to get rid of unwanted fat.

Rule #4: Go Big

Fat LossOne of the most successful long-term plans to get rid of fat is to add muscle to your body. Therefore, the best way to do this is by utilizing big, compound movements with free weights. That means plenty of bench press, squats, deadlifts, and military press. Of course, you may not be a weight-lifting aficionado. No problem. Call or email me to get started on an exercise program that’s just right for you.

Rule #5: Eat Less

On the path to less fat, one rule you can’t ignore is to simply eat less food. That’s right—calories matter. Think you can get away with eating all the healthy food you can find and still burn fat? Think again. Your body only needs a certain amount of calories to function. The rest sit around and have the potential to stick around for the long haul—even if they come from fresh fruits and vegetables.

Rule #6: Go to Bed

It seems no matter how many studies come out showing the direct connection between sleep and fat loss, people still ignore their body’s signals to get more sleep. Don’t be one of them. Get to sleep at a decent hour that allows you to get about eight hours every night. You’ll feel better in the morning, avoid midnight snack temptations, and burn more fat during your waking hours.

Rule #7: Relax Once

This is less a rule than a suggestion, but it’s a good idea to give yourself a break now and then. Otherwise, you may find yourself unable to maintain your fat-burning ways for the long-term. Once a week, for exactly one meal, allow yourself to enjoy whatever food you’ve been craving. It could be a greasy hamburger with all the fixings, a piece of chocolate caramel banana-crème cake, or just a salad with your favorite fattening dressing. But just remember to keep it to a normal portion size, only do it for one meal each week, and return back to your healthy eating immediately.

If you are serious about attaining a life-altering body transformation then feel free to reach out to me for assistance. I am here to provide you with everything you need to burn the fat and transform your body once and for all!

Cook Your Meals

Another rule to fat loss is to cook most of your meals at home. Eating out should be a luxury, not an everyday affair. If you find yourself choosing at restaurants more often than you’d like—especially if you’re eating all the wrong foods, cut back on your eating out ways and watch yourself become leaner.

Easy Baked Salmon

Salmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh or braised greens.

Servings: 4

Here’s what you need…
Fat Loss1/2 cup Greek yogurt, fat free
1 lime, juiced
3 garlic cloves, minced
1 1/2 teaspoons ground coriander
1 1/2 teaspoons ground cumin
4 (3oz) wild caught salmon fillets

Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.

In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture then marinate in the fridge for 30 minutes.

Place the salmon on prepared pan and bake for 20 minutes then turn on the high broil for an additional 5 minutes until the top of the salmon has browned.

Serve the salmon on a bed of kale with a dollop of the reserved yogurt.

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5 Signs Your Diet Is a Fail

5 Signs Your Diet Is a Fail

Published by on May 18, 2016 | Leave a response

dietYou’ve considered it for weeks, months, years even. And now is the time that you’ve decided to make a change and go on that diet. But don’t just dive in feet first. First, take a long, hard look at the diet you’re considering and answer five questions before proceeding.

Only then can you be sure your diet is not going to land you in the land of diet failure.

Question 1: Does it make you hungry all day every day?

When you’re on a diet, it’s normal to feel the occasional tinge of hunger. Much of those light hunger pangs, however, should be done away with by drinking a glass of water. And if you stay busy enough with life in general, you ought to be able to ignore some other hunger. But if your diet has you feeling hungry at all times, you’re not going to last long.

To avoid falling into the pit of hungry despair, go with a diet that lets you eat protein, fiber, and healthy fats. Also, as stated above, drink plenty of water to avoid confusing hunger with thirst.

Question 2: Does it force you to drop food groups?

A healthy diet is one that incorporates appropriate amounts of food from each food group. When a diet cuts an entire food group from your eating options, you’re going to have a hard time surviving your diet for longer than a week or two.

One of the most popular food groups to cut is carbohydrates. While not eating carbs will indeed help you lose weight, carbs are what make it possible to store energy to make it through the day. No carbs, no energy, no willpower to maintain your diet.

Question 3: Is your mood suddenly unpredictable?

dietEveryone gets metabolic every once in a while, but if your diet is too restrictive, you may find your mood swings coming with greater regularity and severity. This happens because excessive caloric restrictions messes with the chemicals in your brain. When this occurs, there is no telling what direction your mood will go.

Before letting your diet ruin your relationships and put your job at risk, reconsider your diet and find one that helps you be cool, calm, and collect.

Question 4: Does it insist there is no need to exercise?

There are some diet plans that promise plenty of lost pounds without the addition of exercise.

If this is the type of diet you’re considering or are in the midst of, beware! Exercise comes with countless health benefits that will make your weight loss all the more beneficial. From preventing chronic pain to improving your energy level and sleeping better, exercise is a vital component to any diet.

Question 5: Do you still weigh the same?

It is true that the best way to lose weight is slowly—approximately one or two pounds per week. But take note that slowly doesn’t mean not at all.

In the event you’ve been on a diet for a few weeks without any results to speak of, then your diet is a flop. Drop it immediately and find something that will help you lose pounds. Otherwise, you’ll get discouraged with your diet and swap it for the old habits that got you where you are now.

Remember that a true body transformation comes only from a combination of diet and exercise. Call or email me today to get started on the only fitness program that you’ll ever need!

Don’t Ever Give Up!

I’m not going to sugar coat it. The truth is that lifestyle changes aren’t easy to make and that change won’t happen overnight. There’s a good chance that you’ll have occasional setbacks. But don’t even think of giving up!

If you never give up then you won’t fail.

Each day is a new chance to start over. Begin each day with the resolve to make your new healthy lifestyle a priority. Results will soon follow.

PB&J Makeover

Not all PB&J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use.

If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later.

However, if you make this recipe, with sprouted grain bread, true peanut butter made from one ingredient: peanuts, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy.

Servings: 1

Here’s what you need…
dietSprouted grain bread
1 Tablespoon pure peanut butter (no added sugar or corn syrup)
1 Tablespoon natural fruit spread (no added sugar or corn syrup)
½ of a banana, sliced

Spread one piece of bread with peanut butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.

In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.

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4 Ways to Increase Flexibility

4 Ways to Increase Flexibility

Published by on May 12, 2016 | Leave a response

Increase FlexibilityYou eat the right foods, drink the right drinks, and exercise regularly. In other words, you’re strong and healthy. There is only one hole in your overall good health. You’re as flexible as a piece of plywood. But there’s good news! You don’t have to stay inflexible your entire life. With the right steps, you can improve your flexibility, which will make life that much better.

Ready to get started building a more flexible you? Here’s how.

Roll Before

For many years, it was common practice to stretch before working out. In recent years, folks have ditched that advice for something better: lightly performing whatever you plan to do. Going to run? Walk and then jog before getting into a run. For those who want to take their routines to the stretchy limit, it’s time to use a foam roller.

With a foam roller, you work to gently stretch your muscles before working them out, and better yet, you stretch them out safely. Essentially a massage for your muscles, foam rolling helps your muscles relax and stretch. This, in turn, allows your entire muscle to be worked out in the gym afterward and prevents an already tight muscle from growing tighter through your exercise routine. Once you knock out a little foam rolling, the time is right for a round of body-weight exercises or light activity before going full force.

Go All the Way

As you exercise, you can help your flexibility by working throughout your entire range of motion. Initially, you may have a harder time squatting your full range of motion, but sticking with it will allow your muscles to work all the way and will lead to their being more flexible.

To get to where you can squat or perform other exercises as deep as your body allows, you will probably want to reduce the amount of weight you use. As your body grows accustomed to going through a fuller range of motion, you can increase the weight and enjoy improved flexibility.

Stretch Afterwards

Increase FlexibilityYour routine winds down, and your muscles feel tight and want to stay that way. Folks who are new to working out often enjoy the feeling. It lets them know their body has worked hard, and so they allow the tightness to remain as they leave the gym and return to their daily routines.

However, this is when your stretches become most important. By taking 10 minutes to slowly stretch, you can take a huge step toward your overall flexibility. A good post-workout stretch will focus on the areas worked during your routine, but will provide a little stretching for the entire body. You can also finish your stretching with more foam rolling if you have time, as this will help further your flexibility goals.

Take It Slow

When stretching for increased flexibility, it may be tempting to push it as far as you can. But don’t give in. Instead, you should relax and take the slow and easy-going path to flexibility. Going too far too fast will actually have the opposite result that you want, as your body will have to repair itself from small injuries that occur from stretching and won’t want to stretch further in the future. Instead, take your time and allow your body to ease into stretches.

Feel an uncomfortable burning sensation that actually hurts? That is not your body’s way of thanking you. Back off and stretch to the point of slight discomfort. Accept that you can’t increase your flexibility overnight, and you will make better headway than beating your muscles into flexible submission.

Call or email me today to start on a challenging and consistent exercise plan to increase flexibility as well as reduce your body fat and increase your energy levels. Let’s do this!

The Domino Effect

Regular exercise makes it easier to eat healthy. Just as healthy eating makes you more likely to exercise.

It’s the domino effect. When you begin to make a positive change in one area of your life other areas will soon follow.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

Would you like to get that domino effect started in your life? Call or email today for a fitness program that will quickly transform your body.

Quinoa Breakfast Bowl

You’ve probably heard of quinoa—it is hailed as a super food. It’s high in protein (12%-18%) and contains a balanced set of essential amino acids — this means it’s a surprisingly complete protein. It’s also high in fiber and iron. Quinoa is quite possibly the perfect thing to have for breakfast to start your day off on the right foot.

Servings: 1

Here’s what you need…
Increase Flexibility

½ cup quinoa, cooked in water according to instructions on package

1 Tablespoon golden raisins

1 Tablespoon date pieces, chopped

1 Tablespoon pecan pieces, chopped

Dash of cinnamon

Dash of nutmeg

Drizzle of pure maple syrup

Top cooked quinoa with raisins, date pieces, pecan pieces, cinnamon, nutmeg and a drizzle of maple syrup.

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Strength Training Will Change Your Life

Strength Training Will Change Your Life

Published by on May 4, 2016 | Leave a response

Strength TrainingYou get married. Have a baby. Move across the world. Start going to night school so you can get a degree. All of these are life-changing events that make you a different person. But did you know your life can change significantly just by spending some time strength training?

That’s right—if you’re willing to commit to strength training, your life will change significantly in seven ways. Here they are.

Change #1: Toned

This one’s obvious for anyone who has ever stepped inside a gym. When you add strength training to your routine, your body shapes up quickly. Working with me, you can determine an appropriate strength-training regimen that will give your body the look you desire. When you look better, you feel better and more confident. But lifting weights isn’t just about looking good…

Change #2: Health Risks Drop

Want to reduce your worry factor significantly? Then start lifting weights. When you do, you’ll find your body has better defense against the common cold and other everyday sicknesses. But that’s not all. By lifting weights and staying healthy, you’ll be better able to sidestep countless diseases that plague so many—from diabetes and cancer to heart disease and stroke.

Change #3: You’ll Go Longer

Ever just want to crash and burn after a hard day at work? Wish you had the stamina to play a game of kickball with your kids on the weekends? Lifting weights will help you improve your stamina so you can do just that. Once you’ve lifted weights for a while, your muscles grow stronger and you learn how to power through even when you’re feeling a bit worn out. Going longer, however, isn’t reserved for the athletic field.

Change #4: Sex Improves

Lifting weights may not transform you into some sort of sexual maniac, but it will do lots of good things for your body that in turn translates to good things for your sexual abilities. One way strength training does this is by improving blood flow throughout your body, which is important for sexual function. On top of blood flow, you will feel better about your body and become less likely to struggle with sexual dysfunction.

Change #5: You Can Focus

Strength TrainingMeetings aren’t the most exciting events in the world. They drone on for hours, and your involvement does little to help those you’re meeting with find solutions. Until you start lifting weights. Suddenly, your brain is getting the blood flow necessary for optimal function and your brain even grows new cells. Once your most important muscle kicks into overdrive, you’re ready to be alert and thoughtful.

Change #6: You’ll Smile More

Life is not easy. And when it comes at you full force, the stress can be too much. When this happens, you may find yourself spiraling into a bout of sadness or even depression. Lift weights regularly, however, and you’ll experience something the prescription-producing world doesn’t want you to know. Lifting weights gives your body what it needs to fend off depression. And you don’t need a doctor’s appointment for a weight-lifting session.

Change #7: You Live in the Now

It is good to plan and know what you’re doing with your life. However, if you spend all your life worried about what you’re going to do with yourself when you retire in 23 years, you’re missing out on something very important: the here and now. When you lift weights, you’re forced to focus on the task at hand.

Otherwise, you’ll never get that final rep in. By incorporating strength training, your life is changed for the better, because you finally learn to live in the moment, a skill that translates to increased life satisfaction.

Sound good to you? Give me a call or shoot me an email today to get started on a fitness routine that’s custom tailored to your needs.

Not Too Sweet

If want to reduce body fat, start by cutting down the sugar in your diet. Sugar encourages fat storage by causing your insulin levels to rise. Try natural low-calorie alternatives to sugar, such as stevia, to replace refined and processed sugars.

Tangy Green Beans

Green beans are low in calories and packed with vitamins and healthy fiber. This dish comes together quickly and the flavors are deliciously tangy.

Servings: 5

Here’s what you need
Strength Training8oz fresh green beans
2 teaspoons olive oil
1 Tablespoon dijon mustard
2 teaspoons brown rice vinegar
3 Tablespoons diced yellow onion
dash of salt and pepper

Steam the green beans until soft, yet still with a slight crunch.

In a medium bowl whisk together the remaining ingredients. Add the green beans and toss together.

Transfer beans to serving dish and enjoy.

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Should you be eating that?

Should you be eating that?

Published by on April 26, 2016 | Leave a response

eatingThere’s no questioning the fact that the foods you eat go far in determining how quickly you’ll meet your fitness goals.

And if you’re eating a number of your meals out at restaurants then you’re going to want to keep reading because the average restaurant meal contains more than 1,200 calories.

Most people have no idea just how fattening restaurant entrées are. In fact, the following information may shock you.

Here, in no particular order, are 5 of the most fattening restaurant dishes along with tips that I’ve included to equip you in making lighter, healthier versions of these dishes at home.

Bad Food #1: Cobb Salad

Cobb salads are loaded with cheese, bacon, egg, and topped with a creamy dressing. Sure, you’re eating a salad, but that salad is likely to contain more calories than a burger.

At-Home Version: Making a lighter Cobb Salad at home is easy and quick. Start with a dark lettuce, like spinach or arugula, to get the most nutritional value. Top it with hard boiled egg whites, baked turkey bacon, light cheese, avocado and drizzle lemon juice and vinegar for dressing. This at-home version has dramatically lower calories while still providing you with a satisfying, tasty dish.

Bad Food #2: Spinach Artichoke Dip

When it comes to appetizers, spinach dip is filled with veggies so its calorie content is often underestimated. But don’t be fooled: just half a cup of this creamy dip will set you back about 350 calories. And if you finish the bowl yourself then you’ve just taken in 1,000 calories in dip alone, not to mention the chips or pita bread you scooped it with.

At-Home Version: That delicious creamy spinach flavor can be recreated at home by using low-fat milk, spinach, some olive oil and a sprinkle of parmesan cheese. A quick Google search for ‘light creamed spinach recipe’ will give you plenty of recipe options that are much lower in fat and calories than the restaurant version.

Bad Food #3: Chicken Tenders
eatingFried chicken of any kind from a restaurant is going to be loaded with more fat and calories than you’d believe. Even a serving on the kid’s menu will tip the scales at over 800 calories.

At-Home Version: Making faux fried chicken at home is easy and surprisingly delicious. Whip up a few eggs with some Dijon mustard, garlic powder and onion powder. Dip your skinless, boneless chicken tenders in the mixture and then coat with almond flour, thyme, paprika and salt. Bake at 350 degrees F for 35 minutes or until no longer pink, flipping once halfway through. Turn on the broiler for the last couple of minutes to make it nice and crispy.

This at-home version will save you hundreds of calories that would have ended up around your waist.

Bad Food #4: Sliders

Sliders are so small, there’s no harm in enjoying a couple of, right? Wrong. Despite their petite package, enjoy a couple sliders and you’ll have taken in more than 1,000 calories.

At-Home Version: The biggest problems with the restaurant slider are its fatty meat content and the refined-carbohydrate bun. So at home you can remedy these two issues. 1) Use lean, ground turkey to create petite patties. Use your grill pan to cook them with minimal oil. 2) Instead of the carbohydrate-filled bun, use large pieces of butter lettuce to wrap around your patties. Add sliced tomato, low fat cheese and grilled onion and secure the whole thing with a toothpick. These at-home sliders are guilt-free!

Bad Food #5: Pasta

Eating a pasta-based dish at a restaurant is weight-loss suicide. There’s no way to escape all those carbohydrate calories unscathed. The 1,000+ calories found in the noodles will quickly end up stored on your body as fat.

At-Home Version: There are two really easy and guilt-free ways to mimic pasta noodles at home. 1) Bake a spaghetti squash until tender, then scoop out the soft, angel hair-like strands and top with your healthy pasta sauce. 2) Using a vegetable peeler, create long strips of zucchini and top with your healthy pasta sauce.

Cooking more of your meals at home, using the tips above, will save you many hidden calories and goes hand-in-hand with regular, challenging workouts in seeing you to your fitness goal,

Call or email today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to getting you to your fitness goals.

Eating the same food while losing weight

Give Your Entrée a Makeover

We all have our favorite things to order when we eat out or get take-out. As you’ve seen above, these items can be made at home, in a much healthier way.

This is cool because it allows you to eat the same foods that you love, while losing weight and getting closer to your fitness goals.

It’s easier than you think. Make a list of your top 5 restaurant entrees and go online to search for healthier ways to cook them.

Herb Chicken, Arugula and Mango Salad

This recipe takes the concept of chicken salad to a whole new level. There is so much going on in the flavor department like sweet mango, savory chicken, tender asparagus, tangy arugula, and creamy goat cheese.

Servings: 4

Here’s what you need…

eatingFor the Herb marinade:
Juice from 1 lemon
1 teaspoon olive oil
1 teaspoon salt
1 teaspoon dried basil
1 teaspoon crushed rosemary
½ teaspoon garlic powder
½ teaspoon sweet paprika
½ teaspoon black pepper
½ teaspoon dried thyme
¼ teaspoon celery seeds
¼ teaspoon dried parsley
⅛ teaspoon ground cumin

For the Salad:
1 lb skinless, boneless, thin chicken breasts
1 bunch asparagus, ends trimmed and cut into 1 inch pieces
8 cups organic arugula
2 small organic mangoes, peeled and sliced
6 oz crumbled goat cheese

Combine the herb marinade ingredients in a small bowl. Place 1 Tablespoon of the marinade in a large Ziploc bag with the asparagus pieces, and the rest in another large Ziploc bag with the chicken breasts. Make sure the chicken and asparagus are fully coated with the marinade, and then place in the refrigerator for an hour.

Heat a grill pan and another medium pan. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle. Sauté the asparagus in the medium pan, stirring often while the chicken cooks. Remove both pans from heat.

Once the chicken has cooled, slice each breast into even strips.

In a large bowl combine the arugula, mango slices and crumbled goat cheese. Add the cooked asparagus and the chicken. Mix and serve.

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Do You Have the Stubborn Fat Blues?

Do You Have the Stubborn Fat Blues?

Published by on April 19, 2016 | Leave a response

stubborn fatEvery year at about this time frustrated people around the globe look in the mirror and realize that their waist is larger, hips are wider, and their New Year’s resolve has fizzled.

So what do you do about the stubborn and seemingly permanent fat?

Sink into a depression?

Well, the easiest thing to do is to throw a pity party. Then before you know it your feelings of self pity begin to snowball into a full blown case of the Stubborn Fat Blues.

So how do you know if you have the Stubborn Fat Blues?
Your pants are tighter today than they were a year ago
You’ve tried to lose weight only to fail.
You feel trapped.
You’re close to giving up on yourself.

If you can relate to any of the above statements then you have the Stubborn Fat Blues—quite an unpleasant condition to have.

Fortunately, there is a cure.

It all starts with your mind. The thing about the Stubborn Fat Blues is that it affects your mind more than anything.

You see, your mental state is critical in determining your shape and size. When you focus on all of the things that you hate about your current body like the size of your thighs, the shape of your butt, or the way your belly looks then you’re putting all of your energy on the negative.

So the more you think about how unhappy you are, the unhappier you will become.

Makes sense, right?

So instead of wallowing, use the following techniques to conquer the Stubborn Fat Blues:

1. Take it one battle at a time.
You may have 20, 50 or 100 pounds to lose before you reach your ideal weight—and, boy, that can be overwhelming. The truth is that weight loss like that won’t happen overnight—it takes months of dedication. It’s no wonder so many people simply give up.

Don’t worry about winning the entire war today, instead focus on conquering one battle at a time. Take it one meal at a time, and one day at a time. A healthy meal, a good workout and you’ve won a battle. Remember, 100 pounds is broken down into 350,000 calories. Sure, that sounds like a lot, but all you have to do is focus on burning more calories than you take in today – in the end weight loss will be inevitable.

2. Use a trigger.
How many times throughout your day do you find yourself plagued with negative thoughts? I’m too fat. I’ll never look as good as I used to. I’m not attractive. Yikes! Thoughts like these will ruin your chance at regaining your figure—they are total momentum killers.

So here’s what I want you to do. Whenever a negative thought enters your mind instantly do the following:
Breathe out and squeeze your abs for 5 seconds – 3 times
Throw away any junk food within arms reach
Plan to exercise that day

Thus, make negative thoughts a trigger to take positive action toward your goal—the results will amaze you.

3. See what you want.
stubborn fatIf you have weight to lose, mirrors are a nightmare. Every lump and pouch seems to jump out with alarming illumination. And it doesn’t help that most of us see things as worse than they really are.

When was the last time that you closed your eyes and pictured the body that you wished you had? It may sound hokey, but I’m serious. Your mind is very impressionable, and when you bombard it with only the negative then you will be stuck on that image.

Thus, take time each day to visualize your ideal body. Close your eyes then put yourself in that ideal body – feel what it feels like to be fit and attractive. This exercise is a powerful way to fixate your mind on your goal in a way that will leave you no room for failure.

4. Get serious.
Sooner or later you will decide that you are fed up with the Stubborn Fat Blues. You will decide that your health is important. You will decide that you deserve to look great then you will do what it takes to achieve amazing results.

The best way to ensure that your motivation stays strong—and that your goal is met—is to get on a fitness program that actually works. If you need help finding the right program for you – I can help.

Together we will identify your goals, find workout programs that you enjoy and create a routine that works with your schedule. It’s that simple.

Contact me today for a consultation and to learn more about the different fitness programs available to you.

Then you can say goodbye to the Stubborn Fat Blues—forever!

Sneaky Calorie Burning

What are your plans for this weekend? A great way to promote weight loss is to pack your weekends with physical activities. Weed the garden, walk the dog, plan a bike trip, or clean out the garage. The key is to keep on moving.

Turkey-Stuffed Bell Peppers
Eating healthy doesn’t have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you’re bored of eating healthy. Shhhh, your taste buds won’t suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.

Servings: 5

Here’s what you need…
stubborn fat2 cloves garlic, minced
2 Tablespoons fresh basil, minced
1 teaspoon olive oil
1 yellow onion, minced

5 organic bell peppers
1 Tablespoon fresh rosemary, minced
1 teaspoon dried parsley
dash of salt and pepper
20 oz organic ground turkey, 99% fat free
1 organic tomato, chopped
3/4 cup spaghetti sauce
1/4 cup shredded mozzarella cheese

Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside.

Preheat the oven to 350 degrees F. Prepare a baking pan with non-stick cooking spray and set aside.

In a large skillet heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper. Cook for about 5 minutes, until the onions begin to soften. Add the ground turkey and continue to heat until the meat is browned. Add the tomato and cook for another 2 minutes.

Remove from heat. Pour the spaghetti sauce into the turkey mixture and mix well. Add the cheese and mix until well combined.

Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender.

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