Miami Fitness Boot Camp – Weight Loss Training

Category: Nutrition

As molecular biology, biochemistry and genetics advance, nutrition has become more focused on the steps of biochemical sequences through which substances inside us and other living organisms are transformed from one form to another – metabolism and metabolic pathways.

Nutrition also focuses on how diseases, conditions and problems can be prevented or lessened with a healthy diet.

  • 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.

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  • Exercise On An Empty Stomach

    In the morning, your body has gone 8+ hours since eating or drinking anything. Your blood sugar levels are lower at this point, and your body doesn’t have adequate fuel to workout optimally. Usually, experts recommend eating something–even if it’s just a small snack–within 2 hours before working out. When your body doesn’t have proper fuel in it, many problems can result, the lesser being that your workout performance suffers, and the greater being something like passing out during exercise.

    However, every body is different. Some people can workout on an empty stomach with no problems, while others would end up very sick and feel the negative effects of it. When I workout in the morning, I always eat (and drink) something first thing after I wake up. Usually by the time I start my workout it doesn’t hurt my stomach to exercise with a bit of food on it.

    Also, I think there might have been a bit of confusion here about metabolic rates in the morning. Eating breakfast in the morning has a positive effect on your metabolism, but exercising on an empty stomach does not. Some people say that it will burn fat stores, but overall, the number of calories your burn during a workout (regardless of where they come from) is much more important. Plus, fat burns in the carbohydrate flame. This means that exercising without eating (such as after “fasting” during sleep) your body does not burn fat efficiently, or sometimes at all.

  • Prevent Nighttime Hunger

    There is a rule of thumb not to eat two hours before going to bed. This is often misunderstood to mean that you can’t eat anything at all. Not true. You shouldn’t eat a full, filling meal too close to bedtime, but a small, healthy snack is often okay.

    It is possible to include a nighttime snack, especially on workout days, to prevent cravings and to get a good night’s sleep. What are your total calorie needs? Set aside about 200 calories for an evening snack. Then fill your kitchen with healthy choices for these 200 calories. Examples: a bowl of cereal/milk, hot chocolate, yogurt, 1/2 sandwich, fruit. Keep track of exactly how much you can have of each snack for 200 calories so you don’t fool yourself or make bad decisions at the last second.

    Now you have set limits and have a plan. If you are willing to fix a snack, sit at the table and eat it (without watching TV, etc.) then you are probably truly hungry and not just eating out of boredom.

  • Eating After A Workout

    The information about not eating after a workout is completely wrong. Every responsible source in bodybuilding and athletics recommends that you eat after training, and preferably within 45 minutes (maybe up to 60) after a workout. This period, known as the golden hour, is when the muscles absorb the most nutrients and when glycogen, an energy reserve in your muscles, is replaced most efficiently. The actual composition of the post-workout meal is a matter of some debate; for optimal glycogen replacement, most people recommend carbohydrates, but a certain amount of protein (at least 10 percent of the meal) is needed for muscle repair and growth.

    I think the above recommendation is a good general guideline for athletes, but for weight management you probably have to go higher in protein and lower in carbs. You don’t have to eat a big meal, but you should eat something after training. Lots of people get good results with a small, high-protein shake — just beware of the extremely high sugar and carb content of juice-based smoothies. Experiment with the amount of food or drink and with the proportions of carbs, protein and fat to find out what works best for you.

    Perhaps what the trainers at your gym are trying to emphasize is the need to moderate carbohydrate intake in a weight-loss program. They correctly want to see you become a “better butter burner,” that is, someone whose metabolism burns fat faster and more efficiently. That is best accomplished by eating a nutritionally dense, low-calorie diet that offers a balance of protein, high-quality fat and the right kind of carbohydrates. This will keep your hormones balanced and your fat-burning machinery working optimally. I agree that you shouldn’t load up on carbs and fat after a workout, but the idea of not eating anything at all for two hours after working out is balderdash.

  • The Best Type of Diet to Lose Body Fat

    The best diet for weight loss with muscle maintenance is also the safest diet and one that can be followed for a lifetime. This type of diet:

    Restricts calories by 300-500 daily, aiming for a 1-2 pound weekly weight loss but not so low that the body goes into starvation mode.
    Encourages a fitness program to boost metabolism and health benefits.
    Allows for a variety of foods to meet the body’s nutritional needs.
    As far as the breakdown of carbs/protein/fat, a good range would be:
    Carbs; 45-65%
    Protein; 10-35%
    Fat: 20-35%.

  • Fitness Assessments

    A fitness assessment is a series of fitness tests that helps you or your personal trainer determine your physical fitness level, and aids in developing your personalized program. Results from the fitness assessment can identify your strengths and weaknesses, which help you set realistic and attainable goals. An assessment will aid in tracking improvement, and provides the most accurate results if performed every 4 to 6 weeks. At the Recreation Center, fitness assessments may include any or all of the following:

    • Body compositionfitness assessment
    • Flexibility
    • Muscular strength or Muscular endurance
    • Cardiovascular endurance
    Body composition Test
    • Objective: The objective of body composition assessment is to measure body fat and lean body mass and BMI.
    We measure heights, weights, and body fat composition.
    Flexibility Test
    • Objective: The objective of flexibility test is to monitor the student flexibility in different body parts.
    • Sit and reach: The objective of this test is to monitor the development of the lower back and hamstring flexibility.
    • Shoulder stretch test: The objective of this test is to monitor shoulders flexibility.
    Muscular endurance strength
    • Pushups: The objective of this test is to monitor the Pectorals, triceps and anterior deltoid.
    • Sit Up: The objective of this test is to monitor rectus abdominis, psoas, and rectus femoris.
    • Box squat: The objective of this test is to monitor Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius)
    Muscular maximum strength
    Depending on the client goal
    Cardiovascular endurance
    • The 20 meter pacer test: The objective of this test is to measures the cardiovascular endurance by Run as long as possible back and forth across a 20-meter space at a specified pace that gets faster each minute.

    The cost for this service is $35. Please let us know if you have any question about Fitness Assessments.

  • Everyone loves a good snack. But what defines “good”?

    Everyone loves a good snack. But what defines “good”?

    Everyone loves a good snack. But what defines “good”?

    If your stomach starts rumbling and lunch is still two hours away, you’re going to need a snack to make it through the day. What you reach for at snack time can make a big difference in your energy level, weight, and overall health. Choose the wrong snack, and you’ll feel dragged down and even more tired. Choose wisely, and you’ll get the boost you need.

    Before your next snack break, think twice about what you are about to eat and remember the following information when you’re craving a snack!

    Snacking for Energy
    If you find yourself fighting sleepiness in the afternoon, what your body needs is a boost of energy. Snacks eaten midday should contain good fats and protein to give and sustain your energy level.

    Here are a few good options when you need an energy-boosting snack.

    A small apple or sliced banana with a tablespoon of peanut butter. The natural sugars in fruit take longer to metabolize than sugars found in candy, and the peanut butter provides the protein needed for long-lasting energy.
    A quarter cup of nuts and dried fruit. This slow-burning mixture provides protein, good fats (that’s right – fats aren’t always bad), and plenty of fiber, all wrapped up in a delicious package. Just be careful. Eating too many of these carbohydrates can cause low blood sugar and make you feel even sleepier.
    One tablespoon of hummus spread on four whole-grain crackers. Made from garbanzo beans, hummus is a great energy booster and is also full of fiber. And the whole-grain crackers are made with complex carbohydrates, which help fill you up without dragging you down.
    Snacking for Weight Management
    Many people eliminate snacks when attempting to lose weight. Unfortunately, this is counterproductive, as snacks keep you satisfied between meals. If dinnertime arrives and you’re exceptionally hungry, it’s easy to overeat. Eating several small snacks throughout the day will help keep your hunger in check. However, you should avoid eating snacks when you’re bored, stressed, zoning out in front of the TV, or not paying attention to what you’re eating while studying for your next exam.

    The key is to choose snacks that fit with your daily calorie and nutrient needs. If your goal is to lose weight, choose low-calorie, nutrient-filled snacks. If you need to gain weight or if you are physically fit and need to replenish energy from a strenuous workout, go for higher calorie, nutritious snacks.

    Low-carb snack ideas include vegetables, reduced-fat yogurt and cottage cheese, half of an avocado, and a few deli slices.

    Snacks for Healthy Living
    What you eat for snacks can help you meet recommended guidelines for the amount of fruits, vegetables, calcium, protein, and whole grains your body needs to stay healthy. Keeping a variety of yummy, ready-to-eat nutritious snacks available for you and your family is important. After all, when healthy food is easily accessible, you won’t be tempted to stop at the vending machine or the nearest fast food chain.

    In addition to choosing the right foods, include plenty of variety. If you eat too many carbohydrates for breakfast, snack on some protein. If you’re eating a steak for dinner, munch on some sliced fruit for an afternoon fill up.

    Snacks full of goodness for your body include egg salad for protein, a cheese stick for extra calcium, baby carrots for a serving of veggies, canned tuna, or a handful of almonds.

    If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

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

    It’s Your Choice
    At every snack break, you have a choice to make. Will it be the leftover holiday candy, chips, and soda? Or will it be a nutritious and delicious portion of food to give you the energy, calories, and the goodness you need to make it through your day? Make the right decision and become leaner and healthier.

    Easy Egg Muffins
    Here is the perfect snack to enjoy guilt-free. Each muffin is packed with protein that will fuel your day and support muscle growth. Make a bunch of these and save them in the fridge for snacks-on-the-go.
    Servings: 6

    Here’s what you need…

    6 omega-3, organic, free range eggs
    1/2 red bell pepper, finely chopped
    1/8 cup of organic shredded cheese
    sprinkle of salt and pepper
    Preheat oven to 350 degrees F.
    Line muffin tins with paper liners or grease lightly.
    Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.
    Bake for 20-22 minutes, or until the egg is fully set.
    Nutritional Analysis: One muffin equals: 89 calories, 6g fat, 120mg sodium, 1g carbohydrate, .16g fiber, and 7.5g protein.

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  • I eat, but I’m still hungry

    A lot of times, the main reason for a persistent appetite has to do with food quality rather than food quantity. Some examples of food choices that will leave you hungry:
    Eating junks carbs
    Not eating protein or enough protein
    Not eating complex carbs with a good dose of fiber
    Not eating enough fat

    Concentrate on food quality and calorie distribution throughout the day. Try things like:
    Eat more calories during breakfast and lunch
    Have a good dose of protein with each meal
    Never eat carbs without protein
    Have some good fat at every meal
    Eat plenty of fiber
    Get some of that fiber from raw veggies (lots of chewing!)
    Drink plenty of water
    Have some protein and healthy fat, plus fiber with every meal, to provide satiety as well as slow the emptying time of the stomach.
    Try an apple and some nuts, or cheese and whole grain crackers.
    Start keeping a food diary of what you are eating. Note how much you eat and how you are feeling when you eat is it true hunger, or is it related to boredom, depression, stress, anxiety, excitement, or fun? It may bring awareness to your eating habits.

  • What you eat before and after exercise

    What you eat before and after exercise

    You could be doing intense workouts, pushing yourself hard in the gym, but then eating all the wrong foods that keep your body looking the same.

    I don’t know about you, but if I’m going to put in all that effort in the gym, I certainly don’t want my results hijacked by poor nutrition.

    Transforming your body comes down to two simple parts: 1) consistent, challenging exercise and 2) balanced, proper nutrition.

    When you skip on the balanced, proper nutrition, you cheat yourself out of the sculpted physique that you should have.

    The food you eat prior to and following exercise plays a key role in the overall success of your workout. What you eat and when you eat can either help you burn more calories and build more muscle or it can hinder your weight-loss and muscle-mass goals.

    Here’s how it works. Your body gets energy from the carbohydrates you eat. Carbohydrates are converted to glucose, and unused glucose is then converted to glycogen, which is stored in your liver and muscles.

    During intense exercise, your body uses up this stored energy. Not having a store of energy, your body can’t function at its potential.

    Healthy pre- and post-workout foods provide your body with the glycogen needed to fuel your muscles during aerobic and anaerobic exercise.

    Pre-Workout Fuel. Many people find that exercising first thing in the morning works best for their schedule. For some, this means heading to the gym on an empty stomach. Unfortunately, when you exercise with your body’s “gas tank” on empty, your body will start to take the amino acids from your muscles and convert them to the glucose you need for energy.

    Therefore, instead of burning fat, you may actually break down your muscle!

    This is the opposite of what you want to do.

    In order to burn fat, you need to fuel up with something nutritious an hour to an hour and a half before working out. This gives your body enough time to digest the food and make the energy available for exercising.

    Good examples of healthy pre-workout meals or snacks to give your body the energy it needs to exercise include high-fiber cereal with skim milk, a two- to three-ounce turkey breast, a low sugar energy bar, banana, poached egg with whole-wheat toast and grapefruit, or a lean turkey burger.

    Don’t have time to eat a meal before exercising? You still need to eat something. A quick way to give your body immediate energy is to eat a simple carbohydrate such as fruit or juice in a protein drink or shake 15 to 30 minutes prior to working out. And avoid heavy meals before exercising, as these large meals may slow you down and make you feel sluggish during your routine.

    The combination of food to eat before a workout should contain complex and simple carbohydrates, fiber, and low-fat protein to give you energy, keep you feeling full, and help regulate a normal blood sugar level. Try to make sure each pre-workout meal or snack contains this combination of nutrients. Not having the right amount of carbs for energy will hinder your ability to burn calories, build muscle, and exercise to your full potential.

    Replenish Post-workout. The goal of post-workout nutrition is to help muscles rebuild and strengthen following the stress and loss of glycogen they experience during exercise. To replenish energy stores, your muscles need protein and carbohydrates within half an hour to an hour and a half following exercise.

    Examples of a post-workout snacks and meals include a four- to six-ounce turkey breast and brown rice, a green salad with grilled chicken, or a smoothie with fresh fruit and low-fat yogurt.

    Feed Your Muscles, Not Your Fat
    The next time you head to the gym to lift weights or go to the pool to swim laps, make sure your body is fueled up with the complex carbs, protein, and fiber it needs for energy and stamina. And after your workout, replenish the lost energy.

    DO NOT feed your fat by consuming a pre or post workout containing:

    Simple carbohydrates
    Sugar
    Large amounts of fat
    Tropical Chicken Salad
    This salad is the perfect pre or post workout meal. It has plenty of protein and fiber, vitamins, minerals and lots of delicious flavor.
    Servings: 8

    Here’s what you need…

    1 head cabbage, chopped
    1 red bell pepper, chopped
    1 mango, chopped
    1/2 cup pineapple, chopped
    1 bunch cilantro, chopped
    1/3 cup green onions, chopped
    4 skinless chicken breast, baked and chopped
    1/4 cup low calorie mango dressing
    Mix all of the salad ingredients in a large bowl. Toss with the dressing.
    Nutritional Analysis: One serving equals: 200 calories, 3 fat, 144mg sodium, 14g carbohydrate, 4g fiber, and 30g protein.

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  • 5 Simple Steps for Achieving Any Goal

    5 Simple Steps for Achieving Any Goal

    If you’re not happy with your body then your workouts have lost focus.

    What is your immediate goal?

    If you don’t have a ready answer then chances are good that your motivation is low and it has resulted in a lack of results.

    I know from firsthand experience that operating without a goal will get you nowhere. Sure, you may still be exercising regularly and eating mindfully but without that concrete goal your efforts will yield little results.

    1. Setting your goal

    You want to be in “better shape” but that’s so vague. Dig deeper.

    What specifically do you wish you had now that you don’t?

    To drop 3 dress sizes.
    To lose 2 inches of arm fat jiggle.
    To melt 4 inches from your waist.
    To be able to run 3 miles without stopping.

    2. Define your timeline

    Now that you’ve determined exactly what part of your body isn’t up to par, tie that goal in with a specific timeline. When you have a timeline to measure your progress against, you’ll find that achieving your goal becomes an easier process.

    To drop 3 dress sizes by August 20th vacation.
    To lose 2 inches of arm fat jiggle by October 13th wedding.
    To melt 4 inches from your waist by July 7th pool party.
    To be able to run 3 miles without stopping by June 16th city 5k.

    3. Name your prize

    It’s time to take your motivation to the next level. Now that your specific goal is set and your timeline is clearly defined, let’s add a prize that you’ll receive once you’ve accomplished your goal. This prize shouldn’t be anything related to your unhealthy habits – so no junk food or extra large meals. Make the prize an item that will reinforce your slimmer body, like a nice piece of clothing.

    A couple new outfits for your August vacation.
    A sleeveless dress for the October wedding.
    A new swimsuit for your July pool party.
    A new pair of running shoes for your June 5k.

    4. Picture it

    You know what you want, when you want it by, and the reward you’ll get by achieving it. Now spend time picturing your end goal. Find a comfortable, quiet corner, close your eyes and see a mental movie – starring yourself – enjoying your reward with your new and improved body. Play your mental success movie several times throughout the day.

    See yourself enjoying an afternoon of your vacation, wearing your new clothes with confidence.
    Imagine how you’ll feel walking down the aisle baring your toned arms.
    See yourself lounging by the pool in your swimsuit, carefree and happy.
    Imagine the feeling of accomplishment you’ll feel as you cross the finish line.

    5. Recipe for success

    The steps that you’ve taken above have prepared you to mentally take on the challenge of motivating yourself through this transformation process. All that remains is a solid exercise and nutrition plan to push you through to your new body.

    This is where I come in.

    I’m fanatical about propelling each and every one of my clients through their own personal body transformation.

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

    Super Soup

    Soup is a wonderful meal to enjoy when you’re focused on losing weight – with a few guidelines.

    Never choose soups that have a cream base. These are filled with more calories and fat than you need.
    Avoid soups that have noodles or rice.
    Make sure that your soup has a lean source of protein, such as lean turkey or chicken breast. Try the Turkey & Veggie Soup recipe below.

    Turkey & Veggie Soup

    This soup has everything going for it. The base is broth, not cream. It doesn’t have any added carbohydrates in the form of rice or noodles. And it’s filled with lean ground turkey.

    Servings: 12

    Here’s what you need…

    1 teaspoon olive oil
    2 garlic cloves, minced
    1 bunch of carrots, chopped
    2 onions, chopped
    1 bunch of celery
    1 fennel bulb
    1.3 lbs lean ground turkey
    4 cups veggie broth
    1 (14.5oz) can stewed tomatoes
    1 (15oz) can white kidney beans, drained and rinsed
    4 ears of corn, kernels sliced off
    3 Tablespoons tomato paste
    2 teaspoons dried basil
    dash of salt and freshly ground pepper
    In a large skillet heat the olive oil. Add garlic.
    Add chopped carrots, cover for 5 minutes.
    Add onions, celery and fennel. Sauté until soft.
    In another skillet cook the ground turkey over medium heat until fully cooked, stirring often. Drain off excess fat.
    Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 40 minutes. Add extra water as desired.
    Nutritional Analysis: One serving equals: 119 calories, 1 fat, 336mg sodium, 10g carbohydrate, 3g fiber, and 15g protein.

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