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Fitness Tip 43 – A Side Of Exercise, Please!

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Fitness Tip

Fitness Tip #43

How many times have you attempted to reshape your body by dieting alone? Boy that gets frustrating…

Exercise is an equally important factor when it comes to fat loss. While clean eating helps by restricting fattening calories, exercise revs up your metabolism for an all-day calorie burn.

Dieting alone won’t cut it. Call or email me today and we will get you started on an exercise plan that’s going to quickly transform your body.

If you enjoy our fitness tips, please use the sharing tools below to get the word out! Let’s work together and help end the trend of obesity!

Enviable Abs – What’s the Secret?

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Enviable AbsSo you want the secret to enviable abs?

Well, get in line. So does everyone else.

It’s puzzling that something so desirable is completely elusive for most people. Especially when it IS fully possible for you to dramatically shape up your waistline.

Yes, you. Y-O-U.

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

I’m going to end the mystery for you now, once and for all. So forget everything you’ve heard about how to get flat, toned abs.

The true secret to great abs is a winning combination of fat burning cardio, resistance training and clean eating. That’s it: Exercise and Eating.

Simple enough, once you understand how to do it.

Your Exercise Routine: An effective exercise routine includes intense cardiovascular training with effective resistance training. Are you doing this?

Sorry, but walking on the treadmill for 30 minutes isn’t a fat blasting routine. And neither is a leisurely 20 minutes on the elliptical machine. Cardio exercise is all about maintaining a high level of intensity.

You need to push yourself.

Resistance training is the second side to a fat burning workout. This means working your major muscle groups against challenging resistance in a way that stimulates your metabolism.

The key is to find the right intensity and to keep each muscle group guessing.

Your Diet: Diet is a big stumbling block for most people—especially as it relates to their abs. If your diet is out of control then your abs will be too, plain and simple. You can’t trim your waist without trimming the junk from your diet.

Start by keeping your total 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.

Also, stop eating junk food. While this may seem obvious, your definition of “junk food” may need to be updated. Any item with refined sugar, such as soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats, need to be off-limits. As a rule of thumb, write all processed or refined items off as junk food.

Do you want to flatten and sculpt your abs once and for all? It’s time to decide that you really want it. Commit to yourself—you deserve it.

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

If you found this information useful, please use the sharing deals below to let others know.

Foodie Friday – Hearty Chicken Casserole

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Foodie FridayCasseroles like this are a lifesaver on busy weeknights, and unlike most casserole recipes, this one is dairy, grain and gluten free. The tender, hearty veggies and chicken are mixed with tomatoes and basil then topped with a sprinkle of toasted ground nuts and nutritional yeast. You get to enjoy delicious flavor while filling up on protein, veggies and fiber that powers your body and energizes your day. Servings: 8 

Here’s what you need…

  • 1 teaspoon coconut oil
  • 3 Tablespoons pine nuts
  • 3 Tablespoons pecans, chopped
  • 3 Tablespoons nutritional yeast
  • dash of sea salt
  • 2 teaspoons olive oil
  • 2 cloves garlic, minced
  • 1 yellow onion, chopped
  • 2 bell peppers, chopped
  • 2 eggplants, chopped
  • 2 cups roasted chicken, cubed
  • 1 (28oz) can crushed tomatoes
  • 3 Tablespoons fresh basil, chopped
  • 1/4 cup white wine
  • 1/2 cup
  1. Preheat the oven to 350 degrees F. Lightly grease a casserole dish with coconut oil.
  2. In a small skillet, place the coconut oil over medium heat. Add the pine nuts and pecans. Saute until golden brown. Remove from heat and pulse in a food processor with the nutritional yeast and dash of salt. Set the nut mixture aside.
  3. In a large skillet, place the olive oil over medium heat. Add the garlic and onions and cook for 5 minutes. Add the pepper and eggplant and continue to cook for 5 minutes.
  4. Mix in the chicken, tomatoes, basil and wine. Bring to a boil, then simmer for 5 minutes.
  5. Spread the chicken and veggie mixture into the prepared casserole pan. Evenly sprinkle the nut mixture over the top of the casserole. Cover with foil and bake for 50 minutes. Remove the foil and bake for another 10 minutes. Enjoy!

Nutritional Analysis: One serving equals: 223 calories, 7g fat, 320mg sodium, 19g carbohydrate, 9g fiber, and 19g protein.

Fitness Tip – The Healthy Calorie Trap

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Fitness TipFitness Tip #42

I see it happen all the time, but that doesn’t make it any less heartbreaking…

Well-meaning folks, like yourself, losing the battle of the bulge to a bunch of excess healthy calories.

I’ve got to level with you: When it comes to gaining and maintaining fat, ANY extra calorie does damage. No matter if it’s whole grain or processed, sugar-free or sugar-full.

Pay attention to your total calorie intake. It really does matter.

I’d love to help you figure out your ideal calorie range. Call or email me today and we will get started.

If you enjoy our fitness tips, please use the sharing tools below to get the word out! Let’s work together and help end the trend of obesity!

Fat Loss Tips That Work

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Fat Loss TipsFat loss can be tough… and you are completely fed up…and I don’t blame you.

For ages you’ve been eating healthy and exercising, and yet still haven’t met your fat loss goal.

What’s the deal?

This is a quandary that all dedicated fat-loss-seekers find themselves facing, sooner or later.

Why won’t the weight come off? You are doing everything you can think of to make it happen.

It’s time to come face-to-face with an ugly truth about yourself…and until you do you’ll always be stuck in this place where healthy eating and exercise do not get you that amazing body you want.

There’s one simple thing standing between you and a slimmed down, amazingly fit body. One. Simple. Thing.

And here it is…You eat too many calories.

That’s it.

Solve this problem and your dream body will quickly and easily become reality.

Wait, don’t give me the excuse that, “I only eat healthy calories.” That’s great, but even healthy calories add up to extra pounds when we let them go unchecked.

Back to Basics: Why Calorie Counting Works
You may have heard about the professor from Kansas State University, Mark Haub, who performed a famous junk food diet. Professor Haub proved a powerful lesson for anyone who still has weight to lose, so let’s listen up.

In a demonstrative experiment for his nutrition class, Professor Haub ate a diet of pure junk food for 2 months. I’m talking candy bars and packaged snacks – the kinds of things you find in a snack machine.

You’d expect him to gain weight, right? Well, there was one catch. He was only allowed to eat 1800 calories each day. Yes, those calories were pure junk, but the limit was firmly put at 1800 calories.

Before the experiment, Professor Haub’s typical calorie intake was closer to 2600 calories. So his junk food diet put him at an 800 calorie per day deficit.

Boy did that calorie deficit pay off. Within 2 months he had dropped 30 pounds, bringing his BMI from overweight down to normal.

No, I’m NOT recommending a junk food diet as your answer for fat loss. What I am pointing out is how powerful a reduction in calories is when it comes to lowering your body weight.

Do you know how many calories you eat each day?

If you’re not sure, don’t worry. You’re about to learn the one fat loss tool that will change everything for you. First we need to get to the bottom of how many calories you’re eating each day.

Yes, even those healthy calories.

Before you start whining, let me explain. Food journaling doesn’t involved lugging around a journal, writing down each food item throughout the day then looking everything up at the end of the day to manually tally calories like it used to.

These days food journaling has gone digital, and tracking your calories only takes seconds of your time.

Here’s what I need you to do:

#1: Download a food journal application to your smart phone, like MyFitnessPal. At the touch of your fingers you’ll be able to look up food items and instantly see your running calorie tally.

#2: Meet with your doctor to find a daily calorie count that will allow for safe weight loss and then diligently maintain that number. Eat healthy, fresh foods and when you decide to indulge, make sure to do so within your target calorie range.

#3: Meet with me for a consistent and challenging exercise routine. The programs I use are specifically crafted to get you into amazing shape as quickly as possible.

These three, simple steps will give you structure and clarity that you need when it comes to making food choices and will quickly result in pounds lost and goals achieved.

Once your goal weight is met, your target calorie range will be adjusted for maintenance.

I’d love to hear from you. Call or email today to get started.

Foodie Friday – Cranberry Chicken Salad

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Cranberry Chicken SaladMeals that are high in protein and natural fiber are the perfect way to compliment your strength training routine to achieve your fat loss goal quickly. This recipe for Cranberry Chicken Salad is a delicious way to eat lean and clean. Serve on large lettuce leaves. Servings: 8

 

Here’s what you need…

  • 4 cups cooked chicken breast, cubed
  • 1 fennel bulb, chopped
  • 1/4 cup roasted pistachios, chopped
  • 1/4 cup dried cranberries
  • 1 Tablespoon roasted pepitas
  • 3 Tablespoons coconut milk, canned and full fat
  • 1 teaspoon dried, ground sage
  • 3 Tablespoons fresh parsley, minced
  • dash of salt and pepper
  • head of Romaine lettuce

Mix all of the ingredients, except the lettuce, in a bowl. Serve by spooning the chicken salad in large Romaine lettuce leaves. Enjoy your Cranberry Chicken Salad!

Nutritional Analysis: One serving equals: 221 calories, 9 fat, 123mg sodium, 10g carbohydrates, 4g fiber, and 23g protein.

Cranberry Chicken Salad

Quick Tips – For Best Results…

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Want to get the most from your workouts? Follow these 5 tips:

  1. Be Consistent: exercise at least 4 times each week.
  2. Be Challenged: change your routine often.
  3. Be Patient: don’t forget that true fitness results take time.
  4. Be Excited: find an exercise program that you love.
  5. Be Coached: call in a professional, like me, for real results. Call or email today!

Don’t Believe These 5 Fitness Myths

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weight-lifting-myths-e1355420088921Nothing irks me more than when good people are misled by fitness myths. These myths sabotage results and keep people miles from their goal weight.

So I’ve got to warn you about the bogus rumors going around about strength training. I don’t want to see you held captive by a faulty belief.

The truth is that strength training is the number one thing you can do for your health, fitness and appearance.

Don’t fall for one of these 5 myths and miss out on tremendous potential results.

Strength Training Myth #1: Muscle Can Turn Into Fat 

Why would anyone want to build muscle if they think it could morph into fat over time? Don’t worry; this myth is seriously bogus.

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

Strength Training Myth #2: Strength Training Makes Women Bulk Up 

Sure, 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. Not quite the look you’re going for…

The truth is that the female body simply doesn’t naturally contain large enough levels of testosterone to put on bulk muscle without a very focused and dedicated effort. Rest assured, ladies, the effort you spend on strength training will get you closer to that lean, toned look you want.

Strength Training Myth #3: Strength Train Enough and You Can Eat Anything 

This one makes me cringe, as I’ve seen so many people throw away their hard-earned fitness results by eating too much of the wrong stuff. Even if you strength train daily at an intense rate, your total calories still matter. To top it off, most people overestimate how many calories they burn as well as underestimate how many calories they eat. Talk about a fattening combo.

For best results, maintain a calorie-controlled diet filled with fresh, wholesome ingredients in addition to a regular, challenging strength training routine.

Strength Training Myth #4: Strength Training Does Not Burn Fat 

This one couldn’t be more false. Muscle is actually your number one ally against fat gains.

One pound of muscle burns 10-20 calories each day, 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.

Strength Training Myth #5: High Reps And Light Weights For Toning 

This myth, made popular in the 90’s, says that very high repetitions of very light weights would result in a toned physique. Sorry, not true. These high repetitions will increase your muscular endurance but will not add strength or tone.

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.

Include strength training as a part of your fitness routine and finally achieve 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.

Foodie Friday – Cinnamon Baked Apple Chips

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Foodie FridayMost packaged dried fruits contain added cane sugar, but here’s a recipe for baked apple chips that uses only a touch of wholesome sweeteners and a sprinkle of cinnamon. No need for a dehydrator either, these tasty chips are made in the oven! Enjoy this as a delicious dessert or pack a bagful for an on-the-go snack. Servings: 5

Here’s what you need:

  • 6 apples (try Pink Lady or Honeycrisp)
  • 6 cups fruit-only juice (try pear juice)
  • 2 cinnamon sticks
  • Ground cinnamon
  • Sea salt
  • Coconut Crystals
  1. Preheat the oven to 250 degrees F. Core and then thinly slice 6 apples (skins are fine!)
  2. Boil the apples for 5 minutes in a pot with the fruit juice and cinnamon sticks.
  3. Remove from the juice, pat dry and arrange the apple slices on a cooling rack placed on a rimmed baking sheet. Sprinkle with cinnamon, sea salt and coconut crystals. Place in the preheated oven for 1 to 2 hours. Remove from heat once crispy.

Nutritional Analysis: One serving equals: 114 calories, 0g fat, 60mg sodium, 30g carbohydrate, 6g fiber, and 1g protein

If you enjoyed this Foodie Friday recipe, please use the sharing tools before to get the word out!

Quick Tips – Whole, Raw Fruit: The Benefits

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There’s a reason that health care providers and fitness experts recommend a balanced diet with plenty of fruits. Quite a few reasons, actually. Here are a few things you’ll consume when eating a piece of your favorite fruit:

  • Fiber, which helps maintain gastrointestinal regularity and reduces the risk of heart disease.
  • Folate, which helps reduce a pregnant woman’s risk for giving birth to a child with defects in the brain or spinal cord.
  • Potassium, which helps your body maintain a healthy blood pressure.
  • Vitamin A, which helps your body fight off infections and maintain healthy eyes and skin.
  • Vitamin C, which helps your teeth stay healthy and assists your body in the healing process when you experience a cut or wound.