Miami Fitness Boot Camp – Weight Loss Training

Tag: nutrition

  • 7 quick and easy ways to begin your weight loss

    There are few things more frustrating than not being able to lose weight. You want to be slimmer and to tone your body, but your weight won’t budge. Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

    Blocker #1: Your Mind

    Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.
    Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
    Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
    You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.

    Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mirror.

    Blocker #2: Your Fear

    Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

    Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.
    Believe that something MUST change. You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.
    Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
    Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you’ll be unstoppable.

    Blocker #3: Your 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 allow excuses to ruin your life any longer.
    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?

    Blocker #4: Your Commitment

    How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.
    The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.
    Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
    If you don’t give up, then you’ll never fail.

    Blocker #5: Your Diet

    If you consistently eat the wrong food, then you’re weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.
    Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
    Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
    Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

    Blocker #6: Your Patience

    It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:
    Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
    Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
    Remember that anyone can have one great workout, but that won’t get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

    Blocker #7: Your Support

    People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.
    Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
    I am passionate about seeing you achieve results—don’t waste your time, energy and effort on mistakes.
    When you start a program with me, you suddenly have the upper hand on weight loss. I’ll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.
    Get serious about your results and begin the last weight loss program that you’ll ever do.

    Call or email today to schedule your first workout. You’ll find my contact info in this newsletter.
    Write & Review

    You could be making a valiant effort to lose weight, but if you eat too much each day then the number on your scale will not budge. Even if you think that you’re limiting calories, you won’t know unless you do a little research.

    Get a small notebook to carry with you and jot down everything you eat for an entire week. Be sure to include the exact amount that you eat of each food item. At the end of the week do a tally of each day, and then figure out how many calories you eat on an average day.

    Review your daily entries for items that are filled with empty calories – like cookies, candy or soda pop. These should be the first things that you cut out of your diet as you transform your body.

    Guilt-Free Kale Chip Snack

    Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack.

    Servings: 5

    Here’s what you need…
    1 bunch kale, washed and torn, stems discarded
    1 Tablespoon olive oil
    dash of salt and pepper
    Preheat oven to 300 degrees F.
    In a large bowl mix the kale pieces with all of the ingredients.
    Spread evenly on foil-lined baking sheets.
    Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.
    Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein

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  • 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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  • Motivation to your Fitness Boot Camp Workout

    Motivation to your Fitness Boot Camp Workout

    If you’re struggling to find motivation to get to your fitness boot camp workout, allow these seven reasons to inspire you to exercising greatness…

    Exercise Because —Your Body Works

    It may seem like an odd reason to work out, but the fact that you can work out ought to inspire you to do so. After all, there are plenty of folks who have been affected by disease or congenital conditions that make working out impossible. If you are able to exercise, do it! Every movement you make, be grateful and work to learn your body’s limits. In essence, when you do this you’re giving your body a high five!

    Exercise Because —Disease Can’t Handle It

    True, there are diseases that will attack you regardless of your fitness level. However, exercising regularly (starting today) is one of the best ways to build yourself up against all sorts of ailments and illnesses. From the common cold to heart disease, exercise helps you avoid health issues and live a healthier, longer life.

    Exercise Because —You Family Loves You

    Because you want to be around for years in the future, you need to exercise. As seen above, exercise is a great way to fend off all sorts of health issues, many of them life-threatening. So if you want to show love to you family members who love you, you’ll need to work out regularly. Afraid your workouts will take away family time? Get up earlier or take your loved ones with you.

    Exercise Because —You Beat Goals

    Some people meet goals. When you commit to getting in the gym today, you set yourself up to beat goals. Because once you reach your new bench-press or weight-loss goal, you move on to the next. Do this in the gym enough and it will start to happen in the rest of your life. Deadline at work coming up soon? No problem. Wish you could read more books? Consider it done. Ready to quit smoking? You can do it. All because you worked out today.

    Exercise Because —Life Will Be Easier

    Ever struggled to get out of bed and get on with your day? Exercising today can help that. Wonder why you always feel stressed out? Once you get in the gym this afternoon you’ll be able to shed the stress. Wish you had the sex drive that you seemingly lost a few years ago? Today’s workout will get you on the right track there as well. See a heavy couch that needs lifting? After spending time in the gym today, that couch will be light as a feather tomorrow. In other words, exercise makes everything in life better, easier, and more bearable!

    Exercise Because —Your Body Will Surprise You

    When you started on your exercise journey, you wanted to change your body. But somewhere along the way you forgot about that swimsuit-ready body you desired so much early on. Well, guess what? It can still be yours! All you’ve got to do is get in the gym today and get back on the road to it. In six months, you’ll be amazed at how much better your body looks and how much more you enjoy being you.

    Exercise Because —Your Friends Will Join You

    It can be hard to keep working out in the gym every day if your loved ones aren’t into it. However, if you stick with it and trust your trainer, your loved ones may eventually want to join you in your exercise. Once they realize you’re seeing positive results, they won’t want to miss out. So by going to the gym today, you’re helping others be healthy!
    ligia before and after boot camp

    Call or email today to get started on my very best exercise program – together we will get you to your goals once and for all! Don’t wait – act now!
    786-301-5102

  • Exercise On An Empty Stomach

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

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

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

  • Prevent Nighttime Hunger

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

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

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

  • The Best Type of Diet to Lose Body Fat

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    Here’s what you need…

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

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  • The Paleo Approach

    The Paleo Approach

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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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  • 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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