Miami Fitness Boot Camp – Weight Loss Training

Category: 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.

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  • Happy New Year and get all that you want out of 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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  • I’m Still Sore From Yesterday’s Workout. What To Do?

    Written by Nicole Nichols, B.S. & Certified Fitness Instructor
    First of all, are you sore from strength training, or from cardio? Are you new to either of these types of exercise? It’s common for beginners to experience muscle soreness that lasts for a week or two. Yes, you should keep working out even though you are sore, but there is more to it than that.

    Muscle soreness has two primary causes. The first soreness you experience happens during your workout (“the burn”) and should subside within a couple of hours. This is caused by lactic acid production. When you are training and your muscles are not getting enough oxygen (anaerobic glycolysis), lactic acid builds up. You can break down lactic acid by continuing to move and by doing light aerobic exercise (such as walking) after your workout. This is why cool-downs are so important, especially for beginners. The longer you cool down, the faster that lactic acid will be broken up and removed from the body.

    The type of muscle soreness you are experiencing, up to a day or two (and sometimes even three) after your workout is known as DOMS (Delayed Onset Muscle Soreness). DOMS is caused by microscopic tears inside the muscles, resulting from weight-training or fully exhausting the muscles during cardio. This is normal. Again, beginners will be more sore and usually for longer, but if you really worked as hard as you should have during a weight-lifting session, you should be somewhat sore for the next day or two.

    This is where rest comes in. You absolutely must rest the muscles you worked for 1-2 days after a workout. Take at least one day off between sessions, and if you are still very sore, take 2 days off. (This means from lifting, not from all exercise such as cardio). If you don’t let your muscles recover and repair, they will continue to break down and you will actually get weaker.

    To help prevent soreness in the future, and alleviate some of it now, be sure to:
    1. Always warm-up for 5-10 minutes and cool-down for at least 5 minutes
    2. STRETCH!! Stretch after a warm-up, during your workout, and after you are done. Only stretch when your muscles are already warm from some kind of light activity.
    3. Stay active. The more your muscles move, the faster they remove that lactic acid build-up.

  • 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.

  • Time for Workout

    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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  • 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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  • 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.

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  • Speed your metabolism to burn more calories

    Speed your metabolism to burn more calories

    You’re working out and eating well, but just can’t seem to lose weight. Could a slow metabolism be keeping you from your weight-loss goals? It just might.

    What is your metabolism and what relationship does it have to weight gain? Can you speed up your metabolism to help your body burn more calories? Hang on tight, ‘cause you’re heading for a crash course in metabolism!

    What is Metabolism?
    The calories in your food or beverages combine with oxygen and create the energy necessary for your body to function. Metabolism is the complex, biochemical process in which your body takes what you eat and drink and converts it into energy. Your metabolism is constantly at work, even during rest and sleep when your body needs energy to breath, circulate blood, adjust hormones, repair cells, and grow new cells.

    Your basal metabolic rate is the amount of calories it takes for your body to perform its basic functions. It affects how much energy your body needs to do its job and helps determine the number of calories you’ll burn each day. Many factors play a role in your basal metabolic rate.

    The first is your body composition and size. Larger people and those with more muscle mass burn more calories even while resting. This means overweight people usually have a faster metabolic rate than their thinner peers.

    The second factor affecting your metabolic rate is your sex. Men generally have more muscle and less fat and therefore burn more calories, giving them the advantage when it comes to metabolic rate.

    Third, your metabolic rate changes with age. The older you are, the less muscle you’re likely to have. As a result, you burn calories slower.

    Besides your basal metabolic rate, the amount of physical activity you get and the way your body digests and processes food determines how many calories you burn. While many factors go into your metabolism, the most variable is physical activity. However, exercise also makes the most difference in the number of calories you burn, so amp up your exercise and watch your metabolism rise as well.

    Slow Metabolism = Weight Gain?
    Contrary to popular belief, a slow metabolism rarely causes excess weight gain. While it would be easy to blame your weight on a slow metabolism, the most likely culprit behind those extra pounds is the amount of calories you consume versus the amount of calories you expend in physical activity. When you eat more calories than you expend, your body stores that away as fat.

    Your metabolism is a natural process, and your body balances your metabolism to meet your individual energy needs. This is made clear when folks jump into a starvation diet. When you don’t eat, your body slows down the metabolizing processes to conserve calories and energy to survive.

    You don’t have much control over your metabolism, but you can control the number of calories you burn during exercise. The more activity you perform, the more calories you burn.

    You may think a thin person has a faster metabolism, but they’re usually just more active.

    Having a slow metabolism is rare, and it usually doesn’t cause obesity. Medical conditions such as hypothyroidism and Cushing’s syndrome may slow metabolism and lead to weight gain. But for the most part, the factors that contribute to weight gain include consuming too many calories, genetics, family history, unhealthy habits such as too little sleep or not eating breakfast, and certain medications.

    If you want to kick-start your metabolism with challenging progressive workouts then call or email me today to get started.

    Boost Your Metabolism?

    Unfortunately, trying to speed up your metabolism will likely have little effect on weight loss. Therefore, be skeptical of products, foods, and drinks that claim to do such a thing. They may have dangerous or undesirable side effects.

    If a magic pill is what you’re waiting for, you may be waiting a long time. If you want to lose weight, nothing will get you there faster than a healthy diet and a consistent, challenging exercise program. Call or email me to get started on your own effective exercise plan.

    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
    • 1/4 cup non fat Greek yogurt
    • 2 teaspoons champagne mustard
    • 1 teaspoon fresh squeezed lemon
    • dash of salt and pepper
    1. 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.
    2. 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.
    3. 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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  • Some people gain instead of lose weight with exercises?

    Some people gain instead of lose weight with exercises?

    It is common knowledge that exercise burns calories and helps you to shed extra pounds.

    Armed with this knowledge, many people think that losing weight should be easy with enough exercise. You may take this as bad news, but the truth is that for those who aren’t used to exercising and are out of shape, beginning an exercise program may actually lead to weight gain.

    This fact, however, shouldn’t stop you from exercising, as you’ll eventually turn the weight corner and start losing.

    What is it about exercise that may cause some people to gain instead of lose weight?

    Muscle Mass: One of the main reasons exercising can lead to weight gain is that it promotes the growth of muscle mass.

    boot camper muscle Mass

    If you are not used to working out and haven’t used certain muscles regularly, after exercising your muscles will be sore and will increase in size. While you may burn off fat, muscle is denser than fat. Therefore, the weight you gain is in your muscles.

    And take heart. Since muscles take up less space than fat, your extra weight doesn’t necessarily translate to larger size. In fact, once you start working out, you’ll probably become thinner, even if you maintain your previous weight. Instead of using a scale to determine if you are slimming down, have your body fat tested regularly or measure your body at certain areas.

    If you see that you’re losing inches, then you know you’re on the right track.

    Cardiovascular activities like walking, running, or swimming will encourage the growth of lean, toned muscles. Other activities such as weight lifting promote the growth of larger, stronger muscles that contribute to weight gain.

    But there is good news in this. If you stick with the exercise program, your muscles will soon stabilize in size and after a time, become toned. After your muscles are strong and able to handle more strenuous workouts, you will be able to burn calories faster.

    While it may be frustrating and disappointing to see the scale go up after starting an exercise routine, it shouldn’t stop you from exercising. You may just be building muscle faster than losing body fat. This can be especially true if you’re genetically prone to building muscle fast. The key is to incorporate plenty of cardio exercise in addition to strength training. That way you will burn plenty of calories during your routine and be more able to shed pounds.

    Eating Habits: When you work out and burn calories, your body will feel the need to replace those burned calories.

    This may make you feel hungrier than usual, which can cause you to eat more than normal – sometimes without knowing it. A good idea is to keep a food journal to track of the actual number of calories you are consuming.

    You may also end up eating more calories and justifying their consumption since you’re exercising. After a good workout, you may see an ice cream sundae as a reward for the calories you burned. Just be careful. If you’re interested in losing weight, you can’t simply break even with your caloric intake and the amount of calories you burn.

    At the same time, eating too few calories can be counterproductive and slow your weight loss. Without enough calories, your body may slow its metabolism. So eat plenty to keep your body well fueled, but choose healthy calories that will help your body recover after a workout and grow stronger.

    Hydration: Depending on the time of day you weigh yourself, the scale may read differently. Your weight can fluctuate as much as five pounds depending on the amount of water or food you have recently consumed or the amount of water you have shed in sweat. It is therefore important to weigh yourself at the same time each day.

    My exercise programs are specifically designed to produce results quickly.

    Call or email today to test drive a program that will get the numbers on your scale headed in the right direction.

    Give It Time
    Whatever the cause of your weight gain after exercising, don’t give up! Not only is exercise the key to shedding pounds, but it is also vital for overall health and well-being. Give your body time to respond to a new routine. It can take several weeks for your body to “recalibrate” itself to increased activity and changes in eating habits. But once it does, you’ll begin seeing the weight-loss results you seek!

    Creamy Low Fat Tuna Salad
    Most recipes for tuna 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: 5

    Here’s what you need…

    2 (5oz) cans wild albacore tuna, packed in water
    1 cup fat-free Greek yogurt
    2 Tablespoons champagne mustard
    1 teaspoon dried dill weed, plus more for garnish
    dash of freshly ground pepper
    1 green apple, shredded
    2 cups green cabbage, shredded
    4 cups organic mixed greens
    Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.
    Add the shredded apple and cabbage. Mix well.
    Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.
    Nutritional Analysis: One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein.

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  • 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.

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