Miami Fitness Boot Camp – Weight Loss Training

Category: Fitness Tips

Fitness Tips

  • Your snacking may be killing your fat loss results

    Your snacking may be killing your fat loss results

    We’ve all heard that snacking is great for the metabolism…but have you taken it too far? In other words, your excessive snacking may be killing your fat loss results.

    Let’s face it, there are only so many extra calories that the body can take before it adds those on as unwanted fat.

    Even if you’re eating perfectly healthy meals and putting in your time at the gym, if your snacking is out of control then your results will be disappointing.

    Here’s what you need to know to avoid The Snack Trap:

    1. Calories Count. Even when you’re snacking on “healthy” food, you’ve got to keep track of how many calories that you’re taking in. Almonds are healthy, but if you down 800 extra calories in them you’ll quickly gain weight.

    2. Fill Up on Protein & Fat. A lot of well-meaning people are still afraid of fat. They think that if their snack is high in fat then it will end up on their body as fat. This is simply not true. Healthy fat, such as avocado or almonds, is a wonderful thing to snack on as it fills you up and keeps you full longer.

    3. Avoid Sugar Calories. Sugar is an awful thing to snack on when weight loss is your goal. Refined sugar is a catalyst for fat storage, so avoid any snack that contains sugar. Remember that eating sugar will satiate your hunger for a very short period of time, and then you’ll quickly be hungry again.

    4. Don’t Be Fooled By 100-Calorie Packs. A popular marketing technique is to package junk food into 100-calorie packs. These could be crackers, cookies, chips…basically any guilty snack food you could think of. The premise is that since you’re only eating 100 calories, the snack is healthy. I’m sorry, folks, but eating 100 calories of junk food is not a healthy snack. You are better off avoiding the junk completely and eating something wholesome.

    5. Use The ‘Is It Real’ Test. As a rule of thumb, you should use the “Is it real?” test when deciding if a snack is worth eating. The test goes like this: If your snack can go bad, then it’s good for you. If your snack can’t go bad, then it’s bad for you. The idea is to eat fresh, real foods that are unprocessed and wholesome. These real foods are naturally filled with fiber, vitamins, and minerals and will assist you in achieving your fitness goals.

    6. Avoid Refined Carbohydrates. Processed and refined carbohydrates make up the bulk of popular snack foods. Take a look around the snack aisle at the grocery store and you will see that most packaged snacks are made with grains. When your goal is to lose weight and increase lean muscle then eating refined grains will work against you. If you only take one tip away from this article, let it be to remove grain-based snacks from your life. This single change could very well recharge your weight loss.

    Healthy breakfast
    Healthy breakfast

    Now you know how to snack in a healthy way that will not derail your fitness goals.

    Remember that exercise plays a huge part in getting in shape and losing weight.

    Call or email me today to get started on a results-driven exercise program! I look forward to hearing from you!
    5 Fitness Snacks
    Hard Boiled Egg and Sliced Veggies.
    Sliced Apple and Almond Butter.
    Natural, Low Sodium Jerky.
    Seasonal Berries with &fraq14; cup of Almonds.
    A scoop of Creamy Egg Salad. See recipe below.
    Creamy Egg Salad
    Most recipes for egg salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.

    Servings: 3

    Here’s what you need…
    8 organic, free range eggs
    4 celery stalks, chopped
    2 Tablespoons onion greens, chopped
    ¼ cup non fat Greek yogurt
    2 teaspoons champagne mustard
    1 teaspoon fresh squeezed lemon
    dash of salt and pepper
    To boil the perfect egg: place eggs in a large pot and cover with cold water by half an inch. Heat the water to a boil, turn off the heat and cover the pot. Wait exactly 7 minutes, and then place the eggs in a bowl of ice water for 3 minutes.
    Peel and chop hard boiled eggs, discarding 4 yolks. Place in a large bowl. Add celery, onion greens, yogurt, mustard, lemon, salt and pepper. Mix well.
    Chill and then serve.
    Nutritional Analysis: One serving equals: 148 calories, 7 fat, 212mg sodium, 4g carbohydrate, 1g fiber, and 16g protein.

    Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

  • What Is Resistance Training?

    Resistance training is anything that gives resistance against your muscles. The most traditional resistance training is dumbbells or barbells, but it can take on many other forms as well. Cable machines and pulley systems give great resistance, as do elastic bands. Using your own body weight is another way to give your muscles resistance. Today you have many options when it comes to resistance training – but they all have one thing in common…it will change your life!
    Why should I lift weights?

    Weight lifting … isn’t that kind of a macho guy thing anymore? I mean, last I checked my most successful clients haven’t been registered for any upcoming body building shows.
    “But I don’t want to look muscular and bulky.” I cannot tell you how many times I have gotten this reaction from women when I encourage them to lift weights! The critical thing here is that in order to be fit and toned you MUST lift
    weights! No, don’t give me that horrified look! Resistance training can literally change your entire body, let alone your self-confidence and self-esteem, but most importantly, resistance training could possibly be the best thing that you will ever do to keep your body looking and feeling 10 years younger. Read on to learn the benefits of Resistance Training.

    Metabolism

    Resistance training is the one thing that we do that elevates our metabolism for hours after a workout. Cardiovascular workouts are effective and necessary, but, after an hour of running, your metabolism is only elevated for less than
    an hour before going back down to normal. On the other hand, resistance training will literally raise your metabolism
    permanently. This happens because weight lifting is actually a process of breaking down muscle tissue and re-building it back stronger, firmer and more tone.

    This process takes time and energy AKA calories. Once you have added muscle tone to a given area on your body it now takes even more energy to maintain this muscle. So here is the run down on why resistance training is such a metabolism booster: When you weight train you break down muscle fibers, which takes energy to rebuild, when these muscle fibers have been rebuilt they are tighter, toner, more firm and now take more energy to maintain. Hence: a higher metabolism all day long. Simple, yet so effective! 1 lb of muscle burns about 50 calories a day 1lb of fat burns 4 calories a day

    Toned and Sculpted

    Resistance training is responsible for the beautiful sculpted and toned look that many athletes sport. As mentioned in the metabolism section, resistance training breaks down muscle fibers so that they can rebuild stronger. These
    strengthened fibers are denser than the weaker ones that they are replacing, thus resulting in a firmer, tighter feel.
    Since we know that muscles consume more energy than fat, it is safe to assume that when you increase in muscle you will also decrease in fat. (This is of course assuming that your caloric intake does not increase and that your cardiovascular activities do not decrease.) Due to this decrease in fat, the shape of your muscles will start to be
    unveiled by the shedding of the extra fat tissue that covers them. Now that’s body sculpting!

    Healthy Bone Density

    Do you know millions of people are diagnosed with Osteoporosis every month? Do you also know one of the top ways to prevent having this deadly disease occurring your own body? Doctors say that resistance training is one of the best activities you can do to strengthen your bones and repel Osteoporosis.

    When your muscles are resisting against the weight that you are pushing or pulling your bones are also being tugged on by your tendons and ligaments. This tugging results in your bones building themselves stronger to compensate for your muscles being stronger.

    If your muscles were stronger than your ligaments / tendons then they would snap right off of your bones. Your body was designed in such a way that it learns from the stimulus given to it and it adapts to perform better.

    Other Benefits to Resistance Training
    Increased Strength
    Improved Coordination
    Raised Self Esteem and Renewed Confidence
    Feel Good Endorphins

    There are no pills to take, machines to buy or breathing techniques to learn. By now you are convinced that resistance training along with cardiovascular training and a nutrition plan are going to be worth your time. Just giving you this valuable information is not enough. If I only did that, and stopped there, I simply would not be doing you or myself any justice. Therefore, I’m going to go further to ensure that you receive the most accurate solution to your fitness and weight loss problems.

  • Bunch of Fitness Myths

    Bunch of Fitness Myths

    I read the article and was not impressed. The “lies” were nothing but a bunch of fitness myths, nothing worth repeating and definitely nothing that I’ve told my clients.

    Then I got to thinking about all the lies that fitness magazines try to get us to believe, and realized that this was the real story to tell.

    So here you have it – 8 Lies Fitness Magazines Tell You:

    Lie #1: You need fancy diet foods to lose weight.

    Designer, brand name protein powders, bars and diet foods grace the glossy pages – looking gourmet and mouthwatering. And very expensive. The bold claims on these “foods” make them quite tempting, but keep your wallet in your pocket. Healthy weight loss is best gotten by eating a diet of wholesome, real foods.

    Eat real food, not expensive diet foods.

    Lie #2: Transformations are simple. Eat less and move more.

    So many of the one-page success stories water-down the truth about what it takes to transform from ‘before’ to ‘after’. In order to showcase their reader’s successes, one hundred pound melt-downs are condensed to a few paragraphs which undoubtedly say “Suzy ate small meals and exercised 60 minutes 3 to 4 times per week.” I hate to be the bearer of bad news, but massive transformations take much more effort and laser-like focus than that.

    Don’t believe that massive body transformations are easy, expect to put in hard work and dedication.

    Lie #3: You need the latest fitness fashions in order to see results.

    The latest fashions look great on those fitness models. Who knew that spandex could come in so many flashy colors and styles? And all the benefits of that hundred dollar tank top seem totally worth it, right? Actually your old t-shirt works just as well as the fancy stuff.

    You don’t have to spend an arm and a leg on fitness fashion, the pounds will melt off just as quickly in a faded t-shirt.

    Lie #4: You can still eat junk food and look like a cover model.

    By now I’m sure you’re seeing the trend of less-than-healthy advertisements peppered throughout your favorite fitness magazine. A common theme is to offer “healthy” versions of your favorite junk foods. While these lighter versions may very well be healthier than the originals, its still packaged junk that will slow your results.

    “Healthy” junk food is still junk, so choose wholesome, real foods instead.

    Lie #5: You can get flat abs in just a couple of weeks.

    Catchy headlines sell magazines. Flat Abs in 3 Weeks! Get a Killer Core by Summer! Rock Hard Abs Fast! The truth is that real results take time. You didn’t pack on all those unwanted pounds in 3 weeks, so don’t expect to lose it in 3 weeks.

    Don’t believe headline-hype, real results take real time.

    Lie #6: Pills will get you the results you want.

    Fat burning pills. Cleanse pills. Vitamin pills. Super Food pills. You name the pill and it’s probably on display in a pretty ad depicting fitness models with perfect physiques. Be wary of any bottle of pills with extraordinary claims.

    Results do not come in pill form, but by hard workouts and solid nutrition.

    Lie #7: Don’t eat carbs, unless it’s carbs from our advertisers.

    On one page you’ll read about the horrors of carbohydrates and how cutting back will get you to effortlessly drop pounds. On the next you’ll see a super lean fitness model holding up a piece of whole wheat bread with a sassy smile. She eats this brand of bread, so you should too if you want to look like her. Which page do you believe?

    Carbohydrate intake must be controlled, regardless of its brand.

    Lie #8: You don’t need a trainer to achieve maximum results.

    A recurring theme in fitness magazines is the idea that you can do your body transformation on your own – no personal trainer needed. It’s a great theme for the magazine since it means you’ll keep buying the latest issue for your fitness advice. The truth is that people serious about achieve amazing transformations always seek out professional coaching to ensure their success.

    Real results are achieved with the guidance of a professional trainer.
    If you have a goal you’ve yet to achieve then reach out to me.

    Call or email today and I’ll get you started on a program that will make your goals a reality.

    Magazine Motivation

    Don’t throw your fitness magazine out based on misinformation outlined above. Fitness magazines are great for:

    Giving you a burst of motivation: Those fitness models look awesome and serve as a wonderful motivator.
    Getting your mind on fitness: Reading about exercise and proper nutrition along with the glossy pictures will get you thinking in the right direction.
    Giving you healthy recipe ideas: Most fitness magazines include recipes for healthy meals to make at home.
    So go ahead and enjoy that fitness magazine – with a grain of salt.

    Poached Pears & Cottage Cheese

    Here’s a recipe that serves your sweet tooth like a dessert without derailing your results. Poaching pears is a simply, easy process. The pears end up sweet and tender, like canned pears, but without the added sugars. Serving with low fat cottage cheese adds protein and makes this snack filling and nutritious.
    Servings: 6

    Here’s what you need…

    4 cups fresh squeezed orange juice
    4 cups water
    1 (2 inch) piece fresh ginger, peeled
    6 whole cloves
    1 cinnamon stick
    zest from an orange
    6 pears
    3 cups low fat cottage cheese
    Place all ingredients, except pears in a large saucepan over low heat.
    Wash, peel and core the pears. Use a small melon baller to scoop out the core from the bottom of the pear.
    Place all the pears in the saucepan, making sure that all the pears are fully covered with liquid.
    Bring the pot to a simmer for 30 minutes. When the pears are soft, but not mushy, remove from liquid.
    Serve each pear over 1/2 cup of cottage cheese.
    Nutritional Analysis: One serving equals: 177 calories, 1 fat, 452mg sodium, 28g carbohydrate, 5g fiber, and 15g protein.

    Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

  • The right way to exercise with benefit

    The right way to exercise with benefit

    There are right ways to exercise and there are wrong ways. In order to get the greatest benefit from your workout and prevent possible injury, you’ve got to do it the right way.

    What is the right way? You’re about to find out.

    No Pain, No Gain? You’ve heard the phrase “No pain, no gain.” But this isn’t exactly true for exercise. Actually, exercising doesn’t have to cause pain in order to get you in shape.

    If you are just beginning to exercise, a little muscle soreness is to be expected. But don’t give up. Work through it, stick with your exercise routine, and in few days the soreness should be gone for good.

    If you ever do experience severe pain while exercising, stop until it goes away. If it lasts for more than a few days, see your doctor.

    Three Parts. What does a balanced exercise plan look like to you? Is walking 30 minutes four days a week enough? Lifting weights four times a week? In a word, no.

    There are actually three components of a balanced workout routine: aerobic, strength-training, and flexibility exercises.

    Aerobic or cardio exercises strengthen your lungs and heart. Examples include running, walking, swimming, cycling, and basketball.

    Strength or resistance training exercises keep your bones and muscles strong and help with coordination and balance. Strength training refers to weight lifting, weight machines, resistance bands, and body-weight exercises.

    The third part of a balanced exercise routine includes flexibility exercises to reduce your risk of injury and improve your body’s range of motion. Examples include stretching, yoga, and tai chi.

    It doesn’t matter what order you perform your aerobic and strength-training exercises, unless you have specific goals. Working on endurance? Go cardio first. Trying to get stronger or burn calories? Hit the weights first. Just be sure to incorporate all three types of exercise each week.

    Warm Up and Cool Down. If you don’t warm up before or cool down after exercising you could harm your muscles.

    The best way to get your muscles ready for exercising is to include a brief time of light aerobics such as brisk walking or steady cycling to get your breathing and heart rate slightly elevated.

    To cool down, continue exercising at a slower pace or lower level of intensity for about 5 to 10 minutes. Then end with a few gentle stretches to loosen your muscles, ligaments, and tendons. A cool-down period will help your muscles recover and help prevent injury or soreness.

    Target Heart Rate. To get the greatest benefit from your workout, it is important to exercise at your target heart rate zone.

    To determine your target heart rate, you must first find your maximum heart rate. To do this, subtract your age from 220. Your target heart rate is 50-85 percent of your maximum heart rate.

    For example, if you are 40 years old, your maximum heart rate is 180 and your target heart rate is between 90 and 153 beats per minute.

    To measure your pulse, place your fingers on your wrist or the arteries on your neck and count how many beats you feel per minute, or double the number of beats in 30 seconds.

    Personal Trainer

    Sports Drink or Water? Your body requires plenty of fluids before, during, and after exercise.

    Try to drink at least 20 ounces of water several hours before your workout and eight more ounces about a half hour before your workout. Then drink about 10 ounces of water every 10 to 20 minutes during exercise.

    During normal everyday exercise, water is usually the best for rehydrating. But when you exercise intensely for more than an hour, sports drinks are as good or
    even better. Sports drinks contain a high amount of carbohydrates, which provide energy. They also help to replace the electrolytes lost from sweating.Fitness results

    The easiest and most effective way to ensure that your workout plan is smart is to put it into the hands of a trusted expert—me.
    Call or email today to get started on a truly smart exercise plan that will transform your body in
    ways that you’ve only dreamed.

    Brain Benefit

    A growing body of research continues to confirm links between exercise and improved brain function. So in addition to making you stronger, leaner, sexier, and more confident, your time at the gym will actually make you smarter.

    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…

    5 organic bell peppers
    1 teaspoon olive oil
    2 cloves garlic, minced
    2 Tablespoons fresh basil, minced
    1 yellow onion, minced
    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.
    Nutritional Analysis: One serving equals: 193 calories, 3 fat, 256mg sodium, 14g carbohydrate, 3g fiber, and 28g protein.

    Motivate your friends, family and co-workers! Share this article on your social media page

  • Eating Healthy While Eating Out

    Eating Healthy While Eating Out

    When you eat at home, you know what you’re getting, but head to a restaurant it’s another story.

    The ingredients, method of preparation, and portion size can easily add excess calories to your diet.

    Restaurant menus have so many choices and are often full of unfamiliar terms. Is a food fried or baked? Does it come with a sauce or dressing? If you’re not careful, you won’t know answers to these questions and more until you ask them.

    Before heading out to dinner tonight, here are some tips to enjoy a healthy meal.

    So Many Options
    When considering what to choose from dozens of options, you can easily become overwhelmed. Just as easy is to be tempted by the unhealthy choices. Thankfully, most restaurants these days include healthy options on their menus and label them accordingly.

    For your main course, choose chicken, turkey, ham, or fish over beef. If it comes with a sauce, avoid creamy or cheesy sauces and go with a tomato or vegetable sauce.

    Additionally, try to include a salad, fruit, or steamed vegetable, and go sparingly on dressings, cheese, salt, and butter. Instead of chips, fries, or fried rice, choose boiled rice or potatoes.

    Need some extra seasoning? Leave the salt and butter alone. Instead, reach for some fresh herbs or lemon. And if the meal comes with bread, choose a whole-grain option and go with a sherbet, sorbet, or fresh fruit if you can’t say no to dessert.

    Food Preparation
    Menus are often vague when it comes to the way the food is prepared. If you’re not sure or the menu doesn’t say how the food is prepared, be sure to ask.

    Remember—restaurant foods are full of fats, as fats help keep the food moist and yummy.

    To play it safe and to avoid excess fat, choose foods that are grilled, boiled, steamed, stir-fried, or poached instead of fried, baked, or battered. Also, take control of your food destiny by asking that your meal be prepared with olive oil instead of butter or other fats.

    When your salad arrives, opt for oil and vinegar rather than dressing. Or have your dressing on the side so you can limit the amount you use.

    Terms to watch for include “lightly breaded,” “wrap,” “baked,” and “viniagrette.” These may all sound healthy but may are deceiving.

    Foods that are lightly breaded are often deep-fried. A wrap may sound like a good option, but two slices of bread may have fewer calories than a 10-inch tortilla. Baked sounds better than fried, but it could possibly mean the food is baked deep-dish style and contains high-fat, creamy ingredients. While baked salmon is a good choice, baked lasagna is high in fat. And though vinaigrette dressing sounds healthier than a cream based dressing, it is mostly oil, so order it on the side.

    Portion Control
    Not only do portions keep getting bigger, so do the plates that hold them! With so much food sitting in front of you, it is sometimes hard to resist the temptation to eat it all—especially when you paid so much for it.

    To avoid the temptation to eat unhealthily large portions, split or share the entree, then choose a soup, salad, or extra side. If you know you’ll get too much food, go ahead and ask for a to-go box when you order. That way you can divide the food as soon as you get it, so you won’t have to stare at the extra food as you eat.

    Know What to Look For
    Knowing what to look for on a menu and what to avoid will help you choose healthier, low-fat options. If you find that your diet is lacking fruits, vegetables, or whole grains when you eat out, make up for it when you eat your other meals at home.

    Remember that healthy eating is only half of the battle when it comes to losing weight.

    Call or email today to get started on a fitness program designed to get you real results.

    Adjust Your Mindset

    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 your calorie intake drop instantly!

    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:

    1/2 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 and marinate in the fridge for 30 minutes.
    Place the salmon on prepared pan and bake for 20 minutes. 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.
    Nutritional Analysis: One serving equals: 172 calories, 6.9g fat, 62mg sodium, 1g carbohydrate, 0g fiber, and 24.6g protein.

    Spread the word. Forward this newsletter to your friends, family and co-workers by using the “refer a friend” link below.

  • 5 exercises that target your gluteal muscles

    5 exercises that target your gluteal muscles

    Here’s the article that you’ve been waiting for – everything you need to know to shape up your booty for swimsuit season.

    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 targeted for the butt and thighs, you will reach your goal.

    Here are the essential exercises that target your gluteal muscles to give it the shape and tone you desire.

    Exercise 1: Hip Lift
    A great exercise to work your flute muscles is the hip lift. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.

    Exercise 2: Leg Lift
    To do a leg lift, lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a “V” shape. Hold for a few seconds, and then slowly lower your leg. Repeat 10 times, turn onto the other side, and lift the other leg.

    Exercise 3: Banded Shuffle
    This is a great exercise to get your heart pumping and work your butt. To do this exercise, you’ll need an elastic sports band. Stand up straight with your legs hip-width apart and tie the band around your lower legs. Squat down until your thighs are parallel to the floor, your back is straight, and your abdominals are tight. While in this squatting position, take several steps to the left, then several to the right. You may need to use your arms for balance, but your butt muscles should feel a workout.

    Exercise 4: Plie Squat
    Another form of squat is the plie squat. If you don’t have an elastic band, this is the exercise to add definition and shape to your butt. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is what ballerinas call the plie position. For balance, hold your arms in front of you. While keeping your back straight, slowly squat to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 10 times.

    Exercise 5: Lunge
    A fifth exercise that targets the muscles of your butt, thighs, and hips is the lunge. Putting one foot out in front of the other, lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. Perform 10 repetitions. For an increased workout, hold dumbbells in each hand.

    Lunges exercise Miami Fitness
    Lunges exercise Miami Fitness

    Exercise 6: Run or Walk
    Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time.

    Burn, Baby, Burn! These exercises are excellent ways to burn extra fat off your butt while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort!

    If you’re serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.

    Don’t wait – call or email today to get started.

    No More Excuses

    Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage.

    • Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
    • Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
    • Remember that you can only have two things in life: excuses or results. Which do you want?

    Don’t allow excuses to ruin your life any longer.

    Breakfast Bird Nests

    You know that curbing your carbs will help you lose weight and tone up, so try this low carb breakfast. It’s a great way to eat some veggies with breakfast.
    Servings: 4

    Here’s what you need…

    • 4 large, round tomatoes
    • 1 teaspoon olive oil
    • 1 clove garlic, minced
    • 1 small onion, finely chopped
    • 3 slices organic, nitrate-free turkey bacon, chopped
    • dash of dried oregano, plus more for garnish
    • optional dash of salt (added salt is not in nutritional analysis)
    • dash of pepper
    • 4 organic, omega-3, free range eggs
    1. Preheat oven to 400 degrees F.
    2. Wash tomatoes, slice off the tops and scoop out the insides. Place tomatoes on a pan, and bake for 5 minutes.
    3. In a skillet, heat the oil over medium heat. Add garlic. Add onion. Add chopped bacon. Saute for 5 minutes, until mostly cooked. Add the spices and mix well.
    4. Turn oven to broil.
    5. Fill each tomato with the bacon mixture, leaving about 1/2 inch of space at the top of each tomato. Crack an egg into each tomato then sprinkle with oregano. Place in the oven under broiler for 5 minutes. Remove from oven once the top has set, and you’ll have perfectly done over easy eggs.
    6. For well done eggs: change oven temperature back to 400 degrees F, and continue to bake for an additional 10 minutes.

    Nutritional Analysis: One serving equals: 98 calories, 5g fat, 162mg sodium, 3g carbohydrate, .6g fiber, and 9g protein.

    Spread the word. Forward this newsletter to your friends, family and co-workers by using the “refer a friend” link below.

  • 5 foods that you should never eat

    5 foods that you should never eat

    The world of fitness and weight loss is often confusing, with contradictory information swirling about. I’m going to cut through the confusion and make things really simple for you.

    Below is a list of 5 foods that you should never eat.

    These foods will derail your fitness and weight loss efforts every single time.

    In addition, I will suggest a healthy substitute for each of these off-limits foods.

    By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.

    Do-Not-Eat #1: Anything Fried
    Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers.

    Try This #1: Broiled
    If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.

    Do-Not-Eat #2: White Bread
    White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.

    Food never eat

    Try This #2: Sprouted Grain Bread
    If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.

    Do-Not-Eat #3: Creamy Salad Dressing
    You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.

    Try This #3: Vinegar Dressing
    Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.

    Do-Not-Eat #4: White Rice
    I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.

    Try This #4: Brown Rice
    Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.

    Do-Not-Eat #5: White Sugar
    Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.

    Try This #5: Fruit
    Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.

    Eating right, along with challenging exercise, is the formula for a toned, lean body – so guarantee your results by teaming up with me.

    Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

    Call or email today to get started.

    Feeling Blue?
    If you’re feeling depressed or stressed then studies show that you’re probably going to overeat. And when you gain weight from overeating you’ll end up feeling more depressed and stressed.

    How is this vicious cycle broken?

    With a consistent and challenging exercise routine.

    Sprouted Grain French Toast
    Just because you gave up white bread and sugar doesn’t mean that you can’t enjoy a delicious plate of French Toast! This recipe is made with sprouted grain bread, egg whites and protein-packed Greek yogurt. The whole family will love it. Servings: 5

    Here’s what you need…

    5 slices cinnamon raisin, sprouted grain bread
    1 cup egg whites
    6 oz fat free, Greek yogurt
    1 teaspoon vanilla extract
    1/2 teaspoon ground cinnamon
    dash of salt
    Optional: additional fat free Greek yogurt and pomegranate seeds for topping.
    Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray.
    In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.
    Dip each slice of bread in the egg white mixture, flipping to coat each side. Place on the prepared skillet and cook for 3-5 minutes on each side, until the eggs set and turn golden.
    Serve immediately with the additional yogurt and pomegranate.
    Nutritional Analysis: One serving equals: 127 calories, 0 fat, 157mg sodium, 19g carbohydrate, 2g fiber, and 12g protein.

    Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

  • Teen’s Need Exercise Too

    Teen’s Need Exercise Too

    Teen’s Need Exercise Too

    So get ’em off the couch, pull the cell phone out of their hands, and send them to the field and the gym.

    Remember the good old days, when the only video game available was a pinball machine down at the local soda shop? Well, those days are long gone. Today’s teens have access to more video games and other technology that keeps them away from the great outdoors and off the basketball court. Instead of moving their growing bodies, they spend countless hours pushing buttons, texting friends and playing video games.

    But if exercise isn’t a regular part of your teen’s life, big trouble could be right down the road. Why should your teen get into the exercise routine, and how can you make it happen?

    Why Exercise Matters
    Take a look around at teens. They have countless social media tools that are supposed to help them be more connected with others than ever. Unfortunately, these social sites can cause teens to forget how to socialize with real people in real life. Get these kids to the gym and encourage them to exercise with other teens, and you give them an instant lesson in socialization.

    But exercise is about more than being socially adept. It’s about good health. And in case you’ve not picked up a newspaper or magazine in the last 10 years, you should know that there is an obesity epidemic currently taking place. It’s affected plenty of adults, but it is now affecting teens as well – especially as they spend less time exercising and more time sitting around watching television, playing video games, texting, and chatting online. Get your teen exercising today, and you’ll help them obtain and maintain a healthy weight and develop lifelong healthy habits.

    How to Get Them Moving
    Sometimes, getting a teenager to do something is as easy as teaching a rhinoceros to fetch. Don’t let their attitude get you down. Remember your own attitude problems as a teenager, take a deep breath, and prepare to put up a fight. When you’re going into battle with your teen, try these tips out.

    Make It Fun. Remember when your teen was a toddler? Exercise wasn’t something you forced him or her to do. It just happened, via hide-and-seek, tag, or just running all day long. Find what physical activities interest your teens, and encourage him or her to get out and do it.

    Up the Chores.     Is your teen lazing around the house doing nothing, while you’re working frantically to keep everything in order? Flip your teen’s world upside down by having him or her take over some of the more physically demanding chores. Have your teen rake leaves, plant flowers, scrub toilets, and take out the garbage. It may not be the same as lifting weights, but it’ll get your teen’s body on the move!

    Do It Together. If your child isn’t motivated to get in the gym on his or her own, offer to do it together. Whether you lift weights, ride bikes, swim, or hike, doing it as a family makes it easier to keep your teen on an exercise schedule.

    Take It Easy. Your teen needs to exercise. There is no question about it. Just don’t let this need override your parenting know-how. Ever tried to force your teen to do something he or she didn’t want to do? Didn’t work so well, did it? Remember this when working with your teen, and encourage your teen gently. You may be surprised at the end result.

    How Much? While medical experts normally recommend adults get 30 minutes of exercise five or more days a week, the same doesn’t hold true for teenagers. Instead, try to get your teen to exercise for at least 60 minutes most days of the week. It doesn’t have to be incredibly vigorous. A light jog, a game of kickball, or riding bikes will do the trick.

    If you want to expedite you and your teen’s results then consider working with me on a fitness plan that will turn you both into fat burning machines.

    Call or email today – I look forward to hearing from you.

    Your New Year

    We are two weeks into the New Year – how are you doing with your resolutions? If you didn’t make any resolutions this year, consider taking the time to commit to one small healthy change. Here are some suggestions:

    • Don’t eat after 7pm.
    • Drink a healthy protein shake for breakfast.
    • Cut out that daily sugary snack.
    • Exercise a minimum of 4 days each week.
    • Join one of my exercise programs.
    Chocolate Protein Pudding

    Here is a protein packed snack that the whole family will love. It’s important to enjoy snacks that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor.
    Servings: 1

    Here’s what you need…

    • 6 oz Greek Yogurt, plain, fat free
    • 1 scoop high quality chocolate protein powder
    • Sprinkle of unsweetened cocoa powder
    1. In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.
    2. Garnish with a sprinkle of unsweetened cocoa powder.

    Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein.

    Spread the word. Forward this newsletter to your friends, family and co-workers by using the “refer a friend” link below.