Miami Fitness Boot Camp – Weight Loss Training

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Learn more about nutrition, exercise, recipes, weight loss, motivation, diet, health and fitness tips with Miami Fitness Boot Camp in Kendall

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

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.

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02/05/2016
How to Burn Calories at Work?

How can you squeeze in a little exercise when most of your hours are spent sitting at a desk, meeting in the conference room, and preparing for big presentations? Read on to find out when you can squeeze in exercise and how to do it.

1. On the Way to Work. To start your day with a smidgen of calorie-burning exercise, you may need to wake up a few minutes earlier than usual. Not to get in a workout before tossing on your power suit, but rather so you’ll have time to torch a few calories on the way to work. To shed some calories before clocking in, you have a number of options depending on your situation. You can bike or walk to work, perform seated calf raises on the bus or train, or park your car at the far end of the parking lot so you get to walk farther to reach your office. And of course, once you get to your building, take the stairs.

2. When Doing Mindless Tasks. Admit it: everything you do at work doesn’t require an amazing amount of brainpower. Take advantage of the easy tasks by multitasking with some exercise. The easiest option is to flex and squeeze your body. From your glutes and your abs to your pecs and thighs, you can get rid of a few calories by simply flexing them as you work. As you grow accustomed to the flexing, you may find it to be a great way to work your way through a long, difficult meeting.

3. Every Time You Finish a Task. When you first get to work, make a to-do list. This will help keep you on track and will also set you up for exercise rewards. Each time you cross a task off your list, give yourself an exercise reward. This could be walking a couple laps around the office, standing up and doing a couple quick stretches, or closing your office door and knocking out a dozen push-ups. Know what your reward of the day will be and go for it.

4. When You Need to Communicate. Helpful as email may be, there is a way to communicate with your colleagues that actually keeps your body moving. That way? Getting out of your seat and walking to your coworker’s office to talk things through. Have to make a few phone calls? Stand up as you talk or better yet, pace back and forth during the conversation.

5. At the Top of the Hour. A great way to sneak a little calorie burning into your routine is to get up every hour. And your exercising doesn’t need to be super intense. All you need to do is stand up. Do this for five minutes, eight times a day, and you will drop 100 calories a day. That’s right—all you have to do to stand up for your health is stand up!

All of these bonus calorie burning tips are great – when done in conjunction with a consistent, challenging exercise program. If you aren’t yet one of my valued clients then now is the time to join in – call or email today to get started!
Avoid the Burn
Want a foolproof way to keep extra calories away? Don’t eat them in the first place. With a little self-discipline, you can avoid eating lots of useless calories, which helps your sneaky calorie-burning exercises have even more impact!
Seasoned Ahi Steak
Ahi tuna is high in protein and low in fat, the perfect combination for building a lean, toned body. Add a side of roasted asparagus for a delicious healthy meal.

Servings: 4

Here’s what you need…
1 Tablespoon olive oil
¼ cup lemon juice
4 cloves garlic, minced
1 teaspoon red chili flakes
2 Tablespoons cilantro, minced
dash of salt and pepper
4 (6oz) ahi tuna steaks
In a large re-sealable plastic bag combine the first six ingredients; mix well.
Add tuna to the marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade. Preheat oven to 425 degrees F.
Place the tuna in a glass pan. Bake for 10 minutes. Turn the steaks and bake for another 10 minutes or until fish flakes easily with a fork.
Nutritional Analysis: One serving equals: 312 calories, 10g fat, .6g carbohydrate, .2g fiber, and 50g protein.

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01/25/2016
Burn Fat Faster

Unwanted fat slows you down and makes you feel less confident. Fortunately, if you take the right steps, you can burn off pounds of fat faster than you ever imagined.

How can you get started on this mission? With these nine fat-burning tips…

Fat Burn Tip #1: Hit the Weights: Losing weight is always a good idea. Unless you’re losing so much you’re also burning off muscle. By adding weight training into your routine, you’ll ensure your muscle is here to stay.

As an added perk, muscle burns more fat faster, and you burn more fat and burn it for longer after an intense weight-lifting session than you would with just cardio.

Fat Burn Tip #2: Run like Crazy: You’ve got to want it, but if you’re willing to sprint 100 yards 10 times in a row, you’ll melt away about 500 calories from your waistline. That’s a Big Mac or two Snickers bars you just burned off! Do that a few days a week and you’ll have a new body in no time.

Fat Burn Tip #3: Down the Green: It may seem odd that drinking unsweetened green tea can help you burn fat, but try a glass of it after working out. Not only does it taste good, but it will cause your love handles to fall off your sides faster.

Fat Burn Tip #4: Work Out Early: Like everyone else in the world, you’ve got a lot to do in the day. Imagine if you could get to the gym or run a few miles before it all gets started? By hitting your routine when you first wake up, before you even eat breakfast, your body will burn fat like there’s no tomorrow!

Fat Burn Tip #5: Go to Sleep: Just because you’re awake doesn’t mean you’re doing good things for your body. Live in a constant state of sleep deprivation and you won’t be able to work out as hard as you should, and you’ll likely wind up making poor food and drink choices—especially late at night.

Fat Burn Tip #6: Stop Sitting: Working a desk job is no excuse to stay on your backside all day. Need to talk with a coworker? Leave the email and phone alone and get up and talk with your coworker face to face. Then take a quick walk during lunchtime to rejuvenate yourself and power up for the rest of the day. Making activity part of your lifestyle will go a long way toward shaving off pounds faster!

Fat Burn Tip #7: Wait for Seconds: Your instinct may tell you to grab a second helping of meat and potatoes as soon as round one is over. But if you want to burn off fat, give yourself 20 minutes after eating your first plate to let your brain catch up to your stomach. Most likely, you’ll feel full after that amount of time and will avoid adding unnecessary calories you’ll just have to burn off later.

Fat Burn Tip #8: Add Ice: Want to burn more fat faster, without even trying? Then stop drinking room-temperature water. Instead, drop some ice into your water and drink it when it’s nice and cold. It may seem like an old wives’ tale, but drinking cold water has been proven to force your body to burn calories in order to warm the water to body temperature.

Fat Burn Tip #9: Go for Lean Protein: You want to burn fat, and protein makes it possible. How? By helping to boost your metabolism and build more fat-burning muscle. So grab a chicken breast and a spoon of peanut butter to give your body the upper hand against forcing fat far, far away!

My programs are designed to help you quickly and efficiently burn fat and get into the best shape of your life.

Call or email now to schedule your first body-transforming workout!

How to LOVE Exercise

Here’s how to turn something that you’ve dreaded into something you enjoy…

1) Block the Negative: Your thoughts play a big part in determining your favorite things. Block out any negative thoughts you may have about exercise. Focus your energy on creating a positive attitude that will get you excited about hitting the gym, rather than dreading it.

2) Focus on the Benefits: With exercise you have so much to gain and nothing to lose. Exercise makes you stronger, sexier, happier, and gives you more energy. Pick the benefit that moves you the most and fixate on it.

3) Get Guidance: The easiest way to put exercise on your list of favorite things is to experience it at its best. Get onboard with one of my fitness programs and I’ll show you the most effective and enjoyable techniques that will get you into the best shape of your life.

Sweet & Tangy Grilled Chicken

Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a summer meal that will satisfy without weighing you down.

Servings: 6

Here’s what you need:
4 Tablespoons honey
4 Tablespoons spicy mustard
1 teaspoon grated lemon peel
2 teaspoons low-sodium soy sauce
½ teaspoon minced garlic
6 boneless, skinless chicken breasts
Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.
Nutritional Analysis: One serving equals 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.

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01/25/2016
Happy New Year and get all that you want out of 2016

Here’s to a Happy New Year and to getting everything that you want out of 2016.

Today you have a clean slate with a brand new year spread out in front of you, filled with endless possibilities.

How will you harness your potential to create the very best you? I recommend using the teachings of Dr. Maxwell Maltz in his legendary book ‘The New Psycho-Cybernetics’.

Dr. Maltz created the original science of self improvement and success, so who better to turn to when you’re ready to take your life to another level. His teachings have stood the test of time.

Take the following and get all that you want out of 2016:

1) Use Your Imagination
If you thought that imaginations were only valued in preschool, think again. One of the key points in ‘The New Psycho-Cybernetics’ is the technique of using your imagination to reprogram and manage your self image.

You may have been exposed to self improvement strategies that tell you to ‘act as if’ or to ‘fake it till you make it.’ Those typically don’t work because your self image is still the same.

According to Dr. Maltz, your self image is the key to changing your actions and habits. If you want to lose 50 pounds, you first have to think of yourself as someone 50 pounds lighter.

Spend time in your imagination. See yourself 50 pounds lighter. Experience a day in your life at this slimmed down size. Imagine everything down to the smallest detail.

According to Dr. Maltz, this imagination time will begin to change your self image to that of a person 50 pounds lighter, and your actions and habits will fall into place.

2) Reject Negative Thoughts
Negative thoughts will undoubtedly arise as you use your imagination to see your ideal self. “I’m not really going to lose 50 pounds.” “I’ve tried losing weight before and it never works. I’m always going to be overweight.” “This imagination stuff is bogus. It won’t work for me.”

Dr. Maltz says that the instant you receive a negative thought simply dismiss it. Don’t spend any time on it at all.

The quicker that you dismiss negative thoughts, the less impact they will have on your self image. Also you’ll find that fewer and fewer negative thoughts arise once you get into the habit of dismissal.

3) Be Nostalgic For The Future
It’s so easy to be nostalgic for the past, especially when you only remember the good stuff. But what good does it do for you to wish for things that are long gone?

Dr. Maltz recommends developing nostalgia for the future.

In your imagination you’ve already lost the 50 pounds, so start pining for the future! Your self image will lock onto that picture and your nostalgic feelings will fuel the fire.

4) I’m The Kind Of Person That…
What kind of person are you?

I’m the kind of person that loves sweets.
I’m the kind of person that hates exercise.
I’m the kind of person that can’t lose weight.
OR

I’m the kind of person that eats fresh and healthy food.
I’m the kind of person that keeps fit.
I’m the kind of person that maintains an ideal body weight.
Your self image will fulfill any label that you put on yourself. The power is all in your hands.

What kind of a person do you want to be in 2016?

If losing weight is something you’d like to do this year, then call or email to set up a consultation. I’m the kind of person who LOVES to see clients like you achieve their goals!

Listen and Learn
Download ‘The New Psycho-Cybernetics’ to your phone or ipod and listen as you commute to work or as you take a brisk walk. The more you listen the more you’ll learn.

2016 is about to get a whole lot more exciting.

Sesame Chopped Salad

1 cup cabbage
1 carrot
1 green onion
1 Tablespoon fresh cilantro
1 Tablespoon sliced almonds
2 teaspoons sesame low fat dressing
1/2 cup cooked chicken breast
Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
Top with chopped chicken breast.
Nutritional Analysis: One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.

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01/22/2016
Motivation to your Fitness Boot Camp Workout

If you’re struggling to find motivation to get to your fitness boot camp workout, allow these seven reasons to inspire you to exercising greatness…

Exercise Because —Your Body Works

It may seem like an odd reason to work out, but the fact that you can work out ought to inspire you to do so. After all, there are plenty of folks who have been affected by disease or congenital conditions that make working out impossible. If you are able to exercise, do it! Every movement you make, be grateful and work to learn your body’s limits. In essence, when you do this you’re giving your body a high five!

Exercise Because —Disease Can’t Handle It

True, there are diseases that will attack you regardless of your fitness level. However, exercising regularly (starting today) is one of the best ways to build yourself up against all sorts of ailments and illnesses. From the common cold to heart disease, exercise helps you avoid health issues and live a healthier, longer life.

Exercise Because —You Family Loves You

Because you want to be around for years in the future, you need to exercise. As seen above, exercise is a great way to fend off all sorts of health issues, many of them life-threatening. So if you want to show love to you family members who love you, you’ll need to work out regularly. Afraid your workouts will take away family time? Get up earlier or take your loved ones with you.

Exercise Because —You Beat Goals

Some people meet goals. When you commit to getting in the gym today, you set yourself up to beat goals. Because once you reach your new bench-press or weight-loss goal, you move on to the next. Do this in the gym enough and it will start to happen in the rest of your life. Deadline at work coming up soon? No problem. Wish you could read more books? Consider it done. Ready to quit smoking? You can do it. All because you worked out today.

Exercise Because —Life Will Be Easier

Ever struggled to get out of bed and get on with your day? Exercising today can help that. Wonder why you always feel stressed out? Once you get in the gym this afternoon you’ll be able to shed the stress. Wish you had the sex drive that you seemingly lost a few years ago? Today’s workout will get you on the right track there as well. See a heavy couch that needs lifting? After spending time in the gym today, that couch will be light as a feather tomorrow. In other words, exercise makes everything in life better, easier, and more bearable!

Exercise Because —Your Body Will Surprise You

When you started on your exercise journey, you wanted to change your body. But somewhere along the way you forgot about that swimsuit-ready body you desired so much early on. Well, guess what? It can still be yours! All you’ve got to do is get in the gym today and get back on the road to it. In six months, you’ll be amazed at how much better your body looks and how much more you enjoy being you.

Exercise Because —Your Friends Will Join You

It can be hard to keep working out in the gym every day if your loved ones aren’t into it. However, if you stick with it and trust your trainer, your loved ones may eventually want to join you in your exercise. Once they realize you’re seeing positive results, they won’t want to miss out. So by going to the gym today, you’re helping others be healthy!

Call or email today to get started on my very best exercise program – together we will get you to your goals once and for all! Don’t wait – act now!
786-301-5102

01/11/2016
Fitness Boot Camp Instructor Opportunities

Miami’s Top Fitness is currently seeking an outstanding professional fitness instructor to support Miami’s Top Fitness Boot Camp in Miami, Florida. This position is a support role, but is also a training ground for moving into leading a new boot camp location.

Seeking the following characteristics:

Integrity
Passion
Motivation
Warm, Friendly Customer Service Skills
Capacity to Grow
Likes to Have Fun
Outgoing Personality
Solid Work Ethic & Dedication to Helping Others
Position Description & Responsibilities:

Schedule and conduct Miami’s Top Fitness Boot Camp pre and post evaluations
Help participants feel comfortable during boot camp
Monitor and instruct clients during boot camp sessions on safe and effective form & technique
Set up and take down each boot camp session
Must be available from 5:15am – 10:00am and from 3:30 PM – 8:30 pm Monday – Thursday, and Saturdays from 7 am – 9 am.
Compensation:

FREE 30 Days Boot Camp training sesions (Top Fitness style).
$20/hr for Boot Camp Sessions.
Based on performance, and skills developed, you will have the opportunity to earn up to $60,000/year.
For the right individual, there is tremendous growth potential – Miami’s Top Fitness continues to grow & expand. IF you’re looking for a long-term, rewarding career in the fitness industry – this is a tremendous opportunity.
If you meet the above qualifications and would love to work with the Miami’s Top Fitness Boot Camp Team…..you need to apply today…

Here’s What To Do Next:

1. E-Mail your resume with cover letter to alain@miamistopfitness.com

2. Please include in your cover letter a statement of why you would be a good fit for Fitness Boot Camp instructor position

You’ll be contacted via email or phone and notified of your application status.

11/05/2015
Time for Workout

The number one reason why you don’t exercise is that you don’t have time for workout, but escape the time crunch excuse in three easy steps:

I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there’s little left over for workouts.

With summer in full swing your busy schedule is sure to get even busier. There will be vacations, cookouts and family gatherings. It’s no wonder that exercise quickly takes a backseat to summer activities.

You don’t have to succumb to weight gain this summer. Escape the time crunch excuse in three easy steps:

Step One: Schedule Your Workouts: You’ve heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you’d never skip a workout and you’d be in amazing shape.

While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don’t laugh, I’m serious! Just do it. If you want to get into shape it starts with committing to a revised schedule with a set exercise time.

Identify three 40-minute time slots and mark them on your calendar. That is when you’ll exercise.

Remember this: if the thought that you should exercise this week is floating around in your head, but you haven’t anchored it down to a specific time and date, then it will quickly disappear.

Step Two: Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise.

Use the following three tips to bring your routine up to the next level:

1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.

2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.

3. Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.

Here’s an example: Let’s say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:
Lunge while curling dumbbells, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Squat while pressing dumbbells overhead, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Crunches on an exercise ball, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Leg raises off the end of an exercise bench, 15-20 repetitions
Step Three: Twice the Results in Half the Time: What if I told you that I have a proven way to deliver twice the fitness results in half the time? It’s simple really… When you attempt to lose weight or meet a fitness goal on your own, the odds are stacked against you. Sure, you could do it over time – but it’s a long and lonely road. A road lined with detours that threaten to undermine your progress.

When you start a program with me, you suddenly have the upper hand on weight loss. You have me in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement went the going gets tough.

And I’ll be the one congratulating you when your goal is met.

Call or email today to get started on a fitness program that will put exercise firmly on your calendar, and results squarely in your future.

Eating Out Right

Temptations abound when you eat out. There are bread baskets, and chip baskets, and appetizers, and desserts. In order to maintain your healthy diet you’ll have to have a plan in place before arriving at the restaurant.

Here’s how you stay on track while eating out:
Don’t eat extras: Ask for the bread basket or chip basket to be removed from your table and stick to eating only what you ordered.
Don’t drink calories: Stick with water or unsweetened ice tea in order to avoid a few hundred extra calories.
Get it plain: Ask for sauces and dressings on the side to cut down calories.
Get healthier sides: Just because the grilled fish comes with a side of potatoes doesn’t mean you have to get it that way. Ask for a side of steamed veggies instead.

Healthy “Fried” Chicken

By baking the chicken and using low-carb flours, this recipe has half of the calories and 80% less fat than traditional fried chicken. Serve with a side of vegetables and a salad.

Servings: 6

Here’s what you need:
2 eggs
2 Tablespoons fruit-only apricot preserves
2 Tablespoons Dijon mustard
½ teaspoon garlic powder
½ teaspoon red pepper flakes
½ cup almond flour
½ cup almond meal
½ cup coconut flour
½ teaspoon black pepper
½ teaspoon dried thyme
½ teaspoon sweet paprika
½ teaspoon salt
2 lbs boneless, skinless organic chicken tenders
Preheat oven to 350 degrees F. Lightly grease a 13″x9″ baking pan with coconut oil.
In a medium bowl whisk the eggs, apricot preserves, mustard, garlic powder, and red pepper flakes.
In another medium bowl combine the almond flour, almond meal, coconut flour, pepper, thyme, paprika and salt.
Dip each chicken tender in the egg mixture, then dredge through the flour mixture. Place in the prepared pan.
Bake for 35 minutes. Change oven to high broil for 2 minutes, flip each chicken tender and broil the other side for 2 minutes.
Serve with a side of sugar-free BBQ sauce or organic honey mustard.
Nutritional Analysis: One serving equals: 256 calories, 6g fat, 376mg sodium, 5g carbohydrate, 2g fiber, and 39g protein.

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07/13/2015
The Paleo Approach

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05/30/2014
Women Are Not Small Men: Essential Info

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05/30/2014
Circuit training to stay in shape at home
Warm up: Perform 10 minutes jump ropes, 5 minutes stretching and then start exercises circuit.
- Work intense for 1 minute.
- Rest for 15 second.
- Sets: Repeat the exercises circuit 2 – 3 times without more than 15 second rest
- Total time: 20 – 30 min.
Mountain Climbers

Come into a straight-arm plank position with your hands directly below your shoulders. Your body should form a straight line from neck to your ankles. Lift your right foot and drive your right knee up into the center of your body. Quickly switch legs, driving left knee up into the center of your body. Try to keep your hips level and your shoulders directly above your wrists. Do as many as possible for 1 minute.

Reverse Lunges

Take a big step back with your left foot. Bend both knees to lower into a lunge, making sure your right knee is above the ankle and does not go too far beyond your toes. Drive off the ball of your right big toe to return to standing. Repeat, this time stepping back with your right leg. That’s one rep. Do 10 reps total, keeping your chest up the whole time.

Squats with Arms Overhead

Stand with feet hip-width apart and arms up, palms facing each other. Bend both knees and shift your hips back as though you are sitting in a chair. Draw shoulder blades down and back. Use your glutes to return to standing. That’s one rep. Do 10 reps total.

Plank with Shoulder Touches

Come into a straight-arm plank position with hands directly under shoulders, forming a straight line from neck to feet. Without moving hips, touch right hand to left shoulder. Bring hand back underneath shoulder. Touch left hand to right shoulder. Repeat 10 times each side.

Burpees

Stand tall with your feet hip-width apart. Bend both knees, swing arms back, and drive off ground as high as possible. Land softly and immediately bend your knees, place hands on the floor in front of you, and jump your feet all the way back so you end up in a plank position. Lower your chest to perform a pushup. Jump both feet back in and stand. Immediately jump up to repeat. Continue to do as many reps as possible for 1 minute.

Squat Jumps

Stand with your feet hip-width apart. Push your hips back and bend your knees to lower into a squat (in preparation to leap). Explosively jump as high as you can. Land softly, and then immediately squat down to jump again. Imagine that you’re pushing the floor away from you as you leap. You can use your arms to help you jump higher. Do as many squat jumps as possible for 1 minute.
05/30/2014