Miami Fitness Boot Camp – Weight Loss Training

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  • Reduce Menopausal Weight Gain

    Women between the ages of 35 and 55 will soon experience menopause. It is not a disease but rather a phase in life where the female will no longer be able to conceive a child. One of the symptoms associated with this phase is weight gain. In fact, 90% of women will gain a few extra pounds which are not a direct result of overeating but rather a shift in your hormones.

    Those who are already going through with menopause will probably notice a change in their physical body shape. Majority will gain between 10 to 15 pounds but this will not happen overnight. It will happen gradually like one or two pounds per year during premenopause and a little faster for those who are in early and surgical menopause.

    The areas where you will see a physical change will be in the abdomen thus making you look fat when you look at yourself in the mirror. Again, this is not your fault but a fact of life because there are also already fluctuations in your hormones.

    To explain this further, you have to understand that hormones do not only affect our behavior but also have a direct impact on our appetite, fat storage and metabolism.
    Females have four hormones namely androgen, estrogen, progesterone and testosterone. The first one namely androgen is the one that puts that excess weight around your abdomen. This happens because when you reach androgen, your body produces more of this hormone causing you to gain weight here rather than your hips, thigh or rear.

    Estrogen is the hormone responsible for your monthly ovulation. When you reach menopausal age, the level of estrogen that is produced by the body decreases. Because of this, your ovaries need a source of estrogen so it taps your fat cells that have the ability to make this happen. This forces the body to convert calories into fat but since your fat cells are unable to burn calories like your muscles do when you work out, this also causes you pack a few extra pounds.

    Another hormone that will also decrease during menopause is your progesterone levels. This causes water retention and bloating. The only good news is that this usually disappears after a few months.

    Testosterone is the one that converts lean muscle mass out of the calories you take in from eating. During menopause, this level also drops thus resulting in the loss of this muscle. This will slow down your metabolism thus making it difficult to burn the food you ingested and it too causes weight gain.

    Other factors that may cause weight gain during menopause could be attributed to insulin resistance and stress. Insulin resistance occurs when the body converts every calorie into fat. Stress can also make this happen as the body stores calories instead of burning as its way of saving on energy.

    So how will you be able to reduce menopausal weight gain? A lot of experts believe that this will be difficult but not impossible. The most obvious is eating a balanced diet. You will have to give up food products that contain refined sugars and switch it to fruits and vegetables. You should also cut back on alcohol, caffeine and nicotine.

    As much as possible try to stay active by exercising regularly. Examples of these could be aerobics, cycling, jogging, running and walking that will increase muscle mass and prevent osteoporosis.

  • 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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  • Alain what has been your greatest achievement in 2012 that shows your expertise in your field as coach?

    Briefly, I’ve changed and transformed many people in 2012 as every year.

    Also, I’ve been selected as Strength & Conditioning Coach for the USA Taekwondo Olympic Team helping Paige McPherson and Terrence Jennings achieve two bronze medals in the 2012 Olympic Games, along with his coach Juan Moreno. To me says something.

    Paige McPherson shares how the physical conditioning program helps.

    Terrence Jennings shares how the physical conditioning program helps.

    USA Taekwondo Olympic Head Coach Juan Moreno.

  • Is Your Smoothie Sabotaging Your Results?

    Smoothies are refreshing and delicious, especially during the heat of summer. But, unfortunately, most smoothies are made to be ultra fattening, and could be slowing down or even reversing your fitness results.

    If the thought of having a smoothie derail your health train is upsetting, read on to find out whether your smoothie is working against instead of for you.

    Does It Have Fruit Juice?

    If your smoothie relies on fruit juices to give it some added punch, your smoothie may not be as healthy as you think. Since fruit juice is often jam-packed with flavor-enhancing sugars, you’d be smart to keep fruit juice well away from your morning pick-me-up. Have a killer recipe that can’t do without fruit juice of some sort? No problem. Just be sure to pick all-natural homemade squeezed fruit juice or coconut water. The best way to make sure your fruit juice is nothing but fruit juice is to squeeze it yourself, so start squeezing!

    Do You Have to Add Sugar?

    For the same reason you don’t want a smoothie with store-bought sugar-laden fruit juice, you want to sidestep any smoothie that requires you to toss extra teaspoons of sugar in. The fruit you add to your smoothie should have plenty of sugar to give it the sweetness you desire. Anything else is excessive and will serve to slow you down and encourage fat storage.

    Do You Toss in Yogurt?

    Smoothies that include yogurt can come out on the healthy or unhealthy side of things. It all depends on what kind of yogurt you use. If your favorite type of yogurt is stuffed with added sugars and flavors, it’s not going to be a good way to power yourself up for the day. On the other hand, if you’re careful to only use homemade, organic, or Greek yogurt, your smoothie can be a superbly healthy start to your day.

    Is It Super Sized?

    No matter what healthy ingredients you shove into your smoothie, it can still sabotage your weight and health goals if you can’t stop eating it. Before you serve yourself a 48-ounce smoothie, consider your weight goals and split your morning smoothie into appropriate portions. Drink down one portion in the morning and save the rest for a small afternoon snack or finish it off the next morning. Either way, avoiding an oversized smoothie will keep your smoothie from ruining your diet.

    Do You Ever Color It Green?

    While fruit smoothies are incredibly delicious, it’s a great idea to switch it up by making a veggie smoothie on occasion. You may even want to go green the majority of the time. The deep green color is sure to give you some vitamins and minerals that your body is likely missing, and skipping the fruit on occasion will remind your taste buds that good things don’t always have to be sweet.

    Does It Contain Ice Cream?

    Okay, this may sound like a joke, but if your smoothie contains three scoops of ice cream, a squirt of chocolate syrup, and a cup or two of milk, you’re not drinking a smoothie. It’s a milk shake. And it will not get your day or diet off on the right foot.

    Before you laugh too loudly, you should know that some people think that anything cold and creamy that comes out of blender is a smoothie. So if you’re lounging at a friend’s house and he or she offers you a delicious homemade smoothie, ask what’s in it before accepting!

    When it comes to fat loss, eating clean is half of the battle. The other half is all about effective, challenging and consistent exercise.

    Begin right now by calling or emailing me to get started on an exercise program that will turn you into a fat burning machine!