Miami Fitness Boot Camp – Weight Loss Training

Tag: fat loss

  • Burn Fat Faster

    Burn Fat Faster

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    How to LOVE Exercise

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

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

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

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

    Sweet & Tangy Grilled Chicken

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

    Servings: 6

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

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  • Want to sidestep those holiday pounds?

    Bring it on…the high-calorie food and drinks, that is!

    Is that how you’ve approached this magical time of year? You’re not alone.

    Most people lose sight of their fitness and fat loss goals entirely this month, only to have a rude awakening when their clothes are snug come January.

    It’s really no wonder most people gain weight during the holidays.

    Want to sidestep those holiday pounds? I’m here to be your voice of reason and to make sure that you don’t forget your goal. Stay fit this holiday season with these 3 steps:

    Step #1: Get Re-Focused

    The focus in so many of our holiday traditions is on food. This holiday season try to re-focus your attention away from food and back on to what’s really important—friends, family, giving, and religious traditions. Stay focused on the reason for the season rather than the plate full of hors d’oeuvres in front of you.

    It’s important that you don’t lose sight of your dieting goals. Remind yourself of all the progress that you’ve made. Keep your goals in the forefront of your mind. Be aware that the holidays can be a time of emotional eating. Sometimes stress, family conflict, or even depression can be triggered. If this happens to you, try to address the root of your problems with solutions other than food or drink.

    Step #2: Use Strategy

    It’s important to use strategy when approaching the many celebrations held this time of year. With night after night of parties and events, you’ll need to pace yourself in order to keep your diet on track.

    The most obvious, and effective strategy is to not arrive at the party hungry. Instead, eat a small low-calorie snack ahead of time to prevent overeating. When it’s time for extreme measures, wear tight-fitting clothes around your waist so there’s not much room for expansion!

    Another idea is to chew gum before and after a meal, so you won’t be tempted to overindulge in appetizers and desserts. During the party, don’t stand right next to the food table, instead keep a safe distance. And before you get a plate of food, choose your selections wisely. Use a small plate instead of a large dinner plate and don’t go back for seconds!

    Another important strategy is figuring out how to get in the gym between parties. Finding room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.

    Step #3: Moderation, Moderation

    I’m not suggesting that you deprive yourself of all the foods you love, as this will likely lead to a spurge that ruins all your good intentions. Be smart about what you choose to eat. Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts.

    Some of your favorite indulgences may only come around this time of year. This may cause you to want to overindulge before it’s too late. Instead of stuffing yourself, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don’t just eat something because it’s on the buffet.

    Also, be sure to limit the amount of alcoholic beverages you drink. While you may not know it, they’re filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.

    Follow these simple tips, and you will avoid holiday weight gain this season and start 2014 off right!

    Exercise is a huge part of the equation when it comes to achieving weight loss.

    I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes. Call or email today to get started on my best available program.

    Talk soon!

  • 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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