Miami Fitness Boot Camp – Weight Loss Training

Tag: Tips

  • 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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  • 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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  • 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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  • Happy New Year and get all that you want out of 2016

    Happy New Year and get all that you want out of 2016

    Here’s to a Happy New Year and to getting everything that you want out of 2016.

    Today you have a clean slate with a brand new year spread out in front of you, filled with endless possibilities.

    How will you harness your potential to create the very best you? I recommend using the teachings of Dr. Maxwell Maltz in his legendary book ‘The New Psycho-Cybernetics’.

    Dr. Maltz created the original science of self improvement and success, so who better to turn to when you’re ready to take your life to another level. His teachings have stood the test of time.

    Take the following and get all that you want out of 2016:

    1) Use Your Imagination
    If you thought that imaginations were only valued in preschool, think again. One of the key points in ‘The New Psycho-Cybernetics’ is the technique of using your imagination to reprogram and manage your self image.

    You may have been exposed to self improvement strategies that tell you to ‘act as if’ or to ‘fake it till you make it.’ Those typically don’t work because your self image is still the same.

    According to Dr. Maltz, your self image is the key to changing your actions and habits. If you want to lose 50 pounds, you first have to think of yourself as someone 50 pounds lighter.

    Spend time in your imagination. See yourself 50 pounds lighter. Experience a day in your life at this slimmed down size. Imagine everything down to the smallest detail.

    According to Dr. Maltz, this imagination time will begin to change your self image to that of a person 50 pounds lighter, and your actions and habits will fall into place.

    2) Reject Negative Thoughts
    Negative thoughts will undoubtedly arise as you use your imagination to see your ideal self. “I’m not really going to lose 50 pounds.” “I’ve tried losing weight before and it never works. I’m always going to be overweight.” “This imagination stuff is bogus. It won’t work for me.”

    Dr. Maltz says that the instant you receive a negative thought simply dismiss it. Don’t spend any time on it at all.

    The quicker that you dismiss negative thoughts, the less impact they will have on your self image. Also you’ll find that fewer and fewer negative thoughts arise once you get into the habit of dismissal.

    3) Be Nostalgic For The Future
    It’s so easy to be nostalgic for the past, especially when you only remember the good stuff. But what good does it do for you to wish for things that are long gone?

    Dr. Maltz recommends developing nostalgia for the future.

    In your imagination you’ve already lost the 50 pounds, so start pining for the future! Your self image will lock onto that picture and your nostalgic feelings will fuel the fire.

    4) I’m The Kind Of Person That…
    What kind of person are you?

    I’m the kind of person that loves sweets.
    I’m the kind of person that hates exercise.
    I’m the kind of person that can’t lose weight.
    OR

    I’m the kind of person that eats fresh and healthy food.
    I’m the kind of person that keeps fit.
    I’m the kind of person that maintains an ideal body weight.
    Your self image will fulfill any label that you put on yourself. The power is all in your hands.

    What kind of a person do you want to be in 2016?

    If losing weight is something you’d like to do this year, then call or email to set up a consultation. I’m the kind of person who LOVES to see clients like you achieve their goals!

    Listen and Learn
    Download ‘The New Psycho-Cybernetics’ to your phone or ipod and listen as you commute to work or as you take a brisk walk. The more you listen the more you’ll learn.

    2016 is about to get a whole lot more exciting.

    Sesame Chopped Salad

    1 cup cabbage
    1 carrot
    1 green onion
    1 Tablespoon fresh cilantro
    1 Tablespoon sliced almonds
    2 teaspoons sesame low fat dressing
    1/2 cup cooked chicken breast
    Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
    Top with chopped chicken breast.
    Nutritional Analysis: One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.

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  • I’m Still Sore From Yesterday’s Workout. What To Do?

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

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

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

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

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

  • 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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  • Fight your stress and be happy

    Stress is an inevitable part of our modern existence. Whether you’re the president of a Fortune 500 company, a Kindergarten teacher or a construction worker, you have stress to deal with, but you don’t have to let it get the best of you.

    By battling stress in your day-to-day routine, you can stop pulling your hair out and get back to living a more relaxed life.

    How can you turn your stress-filled life on its head?

    With one of the best weapons against stress: exercise.

    Working Out Works: When stress is getting you down, you need something to kick you out of your funk. You need something that makes you feel good.

    Because every time you exercise, you increase your body’s production of endorphins.

    In case you didn’t get the memo, endorphins are responsible for those good moods you get in after a race or the euphoria you feel while chomping down on a piece of chocolate.

    However, before you grab a piece of chocolate and skip the gym, remember the end result of each and choose which one will help you battle stress in the long run. (Hint: It’s not the chocolate.)

    Best Bets: Now that you know exercise reduces stress, you may be wondering which exercises will be most likely to keep you from banging your head against the wall. Ready to learn what exercise you should be performing as you wage war against stress? Here it is: whatever you enjoy doing.

    That’s right – any and all exercise you perform helps you fend off the effects of stress. So whether you enjoy jogging, lifting weights, playing basketball, practicing ballet, swimming, yoga, rowing, or boxing, simply getting involved in your exercise of choice is sure to help reduce your stress.

    Through the Brick Wall: Working out every day and not getting the stress relief you so eagerly desire? Then it’s time to do things a little different. If all you do is lift weights five days a week, you should add in tennis or racquetball a couple days a week. And if you’re all cardio all the time, it may be time to get off the treadmill and grab a dumbbell or two.

    Still not working? Keep a diary of your progression. Write down how long and hard you exercise, the various weights you lift, and the steps you make toward whatever health goal you set for yourself. Take pictures along the way as well. Then look back over your journal on occasion. Seeing the progression when you feel you’re not making progress may give you the confidence you need to put stress in its place and move on.

    My mission is to get each and every one of my clients the body that they desire and along with that a low stress lifestyle.

    Take the stress out of planning your own workouts by joining one of my high-energy, fat-blasting exercise programs.

    Call or email today to get the body and stress level that you deserve.

    Even Less Stress

    In addition to exercise, get maximum stress reduction by:

    Learn what situations cause you to experience unwanted stress, and avoid these situations. Can’t avoid your boss or that awkward business luncheon? Then you’ll need to use some more brainpower. Think back to your last experience with the boss or the business lunch. How bad was it really? You survived it, and it wasn’t really all that bad. Keep that in mind, and you’ll be ready to take on whatever stressful situation comes your way.
    Make necessary lifestyle modifications. Did you know you’re more likely to suffer stress when you’re tired? Or did you know that when you don’t feed your body well, your body isn’t ready to handle stress as it would with a healthy diet? By getting plenty of shut-eye and eating healthily, you won’t kiss stress goodbye altogether, but its effects will be diminished greatly.

    Lettuce Wrapped Fish Tacos

    These tacos are the perfect get-ready-for-beach-season meal. Flaky, protein-filled fish topped with mango salsa and wrapped in a crunchy guilt-free lettuce leaf. It’s flavorful, satisfying and will keep you on track with your fitness goals.
    Servings: 8

    Here’s what you need…

    4 (3.5oz) Cod Fillets
    1/2 cup tropical vinaigrette
    1 lime
    4 large pieces of butter lettuce
    4 Tablespoons guacamole
    1 cup shredded cabbage
    4 Tablespoons mango salsa
    Marinate the cod fillets in dressing for 20 minutes.
    Preheat oven to 375 degrees F. Grease a pan with olive oil.
    Place marinated cod in prepared pan, cut lime in half and squeeze juice over cod. Bake for 15 minutes.
    While cod is baking, separate leaves from lettuce, being careful to keep them intact. Assemble individual tacos by putting a tablespoon of guacamole on a lettuce leaf, topped with 1/4 cup of cabbage.
    Once fish is done, change oven to broil for a few minutes, watching closely until top is browned. Remove from oven.
    Top each prepared taco with a piece of fish, a spoonful of salsa, and a slice of the remaining lime half.
    Nutritional Analysis: One serving equals: 141.5 calories, 2.5 fat, 61mg sodium, 4.8g carbohydrate, 1.2g fiber, and 23g 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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  • 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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