Miami Fitness Boot Camp – Weight Loss Training

Tag: exercises

  • How to Burn Calories at Work?

    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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  • 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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  • Bunch of Fitness Myths

    Bunch of Fitness Myths

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

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

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

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

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

    Eat real food, not expensive diet foods.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    Carbohydrate intake must be controlled, regardless of its brand.

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

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

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

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

    Magazine Motivation

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

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

    Poached Pears & Cottage Cheese

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

    Here’s what you need…

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

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  • The right way to exercise with benefit

    The right way to exercise with benefit

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    Personal Trainer

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

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

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

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

    Brain Benefit

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

    Turkey-Stuffed Bell Peppers

    Eating healthy doesn’t have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you’re bored of eating healthy. Shhhh, your taste buds won’t suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.
    Servings: 5

    Here’s what you need…

    5 organic bell peppers
    1 teaspoon olive oil
    2 cloves garlic, minced
    2 Tablespoons fresh basil, minced
    1 yellow onion, minced
    1 Tablespoon fresh rosemary, minced
    1 teaspoon dried parsley
    dash of salt and pepper
    20 oz organic ground turkey, 99% fat free
    1 organic tomato, chopped
    3/4 cup spaghetti sauce
    1/4 cup shredded mozzarella cheese

    Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside.
    Preheat the oven to 350 degrees F. Prepare a baking pan with non-stick cooking spray and set aside.
    In a large skillet heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper. Cook for about 5 minutes, until the onions begin to soften. Add the ground turkey and continue to heat until the meat is browned. Add the tomato and cook for another 2 minutes.
    Remove from heat. Pour the spaghetti sauce into the turkey mixture and mix well. Add the cheese and mix until well combined.
    Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender.
    Nutritional Analysis: One serving equals: 193 calories, 3 fat, 256mg sodium, 14g carbohydrate, 3g fiber, and 28g protein.

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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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  • Teen’s Need Exercise Too

    Teen’s Need Exercise Too

    Teen’s Need Exercise Too

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

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

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

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

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

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

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

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

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

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

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

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

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

    Your New Year

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

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

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

    Here’s what you need…

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

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

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  • Why Miami Fitness Boot Camp?

    Here you have many reasons to select Miami’s Top Fitness Boot Camp to achieve your fitness goals.
    Every existing boot camp in Miami are practically the same with regards to exercises, time and type of location where they take place. Few are correctly organized and planned so that its participants achieve their objectives with the necessary comfort.

    1. Miami’s Top Fitness Boot Camp’s program is structured in categories so that each boot-camper registers according to his/her physical condition. Up to now we have successfully developed two categories:
    • Fitness Boot Camp for Beginners: In this level we practice basic exercises with medium-to-low intensity. This makes it ideal for any person with limited or no exercise experience.
    • Fitness Boot Camp for Intermediates: In this level we practice more complex exercises at a medium-to-high intensity. This category is ideal for every person that wishes to be involved in an elevated physical challenge in a short period of time.
    2. We’re happy to count on many assiduous students that give their best in each class with a youthful and competitive spirit, cooperating with each other for the collective improvement of their physical condition each and every day thus becoming a beautiful and united family.
    3. Miami’s Top Fitness Boot Camp allows you to know the quantitative and qualitative results that each student reaches throughout the program since our program starts with a pre test and finishes with a post test. This is an important factor for the planning and achievement of each individual’s objective. In addition it allows for a valuation of our program by the results it obtains.
    4. Miami’s Top Fitness Boot Camp was created and is operated by a professional who graduated as a Master of Sports and Fitness Training with the added experience of training as Strength & Conditioning Coach with the USA Olympic Taekwondo team London 2012. This guarantees a high quality degree in each training session, great exercise variety and a lot of other factors that can only be learned with 6 years of licensure, … with more than 270 credits achieved in Cuba and validated in the United States and over 30 years experience.