Newsletter: FOUND: The Fountain Of Youth

Found: the fountain of youth

 

Turns out the sought-after magic elixir has been right under our noses! 

I'm talking about water. Pure, simple water.

Before you scoff at this idea, check if you're dehydrated. Sadly as much as 75% of adults suffer from mild, chronic dehydration, a condition that dramatically works against your weight loss efforts.

Here is why water consumption must be at the top of your list in your quest for a fit, healthy and athletic body...

Water does all that?

Though you probably don't think about it often, water is the most essential element, next to air, to your survival. The simple combination of two parts hydrogen, one part oxygen makes up more than two thirds of your body and is involved in a host of bodily functions that we routinely take for granted.

Just to name a few:

• Water works to regulate the thermal condition of your body
• Water serves as a lubricant in your joints
• Water helps flush toxins from your blood
• Water gives your skin a clear, glowing complexion
• Water assists with digestion, pulling all the usable nutrients out of foods
• Water aides in disease prevention (Drinking 8 glasses a day has shown to reduce your chance of colon cancer by 45% and bladder cancer by 50%)

What about fitness and fat-loss?

You've probably heard that you need to drink plenty of water in order to drop weight, but did you ever wonder why? What does water have to do with decreasing your calories and increasing your activity level in an effort to shed pounds?

1. Water is a natural appetite suppressant
Fill your stomach with a glass of water before each meal and you will find that you won't eat as much. This also works on snacking throughout the day, keep hydrated all day long and watch as your desire to snack decreases.

2. Water increases your body's ability to efficiently metabolize fat
This process begins with your kidneys receiving enough water to function at their peak, which in turn helps your liver reach optimal efficiency in removing toxins and waste from your blood. With your liver working at maximum capacity, fat will be metabolized at a higher rate. This means a decrease in your overall body fat. (And who doesn't want that?)

3. Water is the perfect substitute for high calorie beverages
Want to super-charge your fitness results this summer? Well, this is the most effective way to utilize water toward your waist-shrinking efforts. Most of us consume more than our share of calorie-packed beverages. Smoothies, shakes, frozen mochas, soft drinks...you get the idea. When you trade your high calorie beverages in for a tall glass of water you will expedite your results in a major way.

The Other Side of the Story...

Now you know that drinking sufficient amounts of water will help you reach your fitness goals faster than ever, but you should also know that failing to drink enough water comes with serious consequences...

• Your body will shift into "preserve" mode—which means you will store more fat.
• Bodily functions will slow—leading to an overall decrease in energy levels.
• Headaches will become an expected nuisance—your brain is over 70% water.

To avoid dehydration check out the following 5 Hydration Tips:

Hydration Tip #1: Caffeinated beverages—such as coffee, soft drinks or energy drinks—cause your body to lose water. After you enjoy a dose of caffeine replace the lost water by drinking 2 times that amount in water.

Hydration Tip #2: Add a slice of lemon to your water to spice things up.

Hydration Tip #3: Always carry water with you throughout your day—keep a bottle in the car, at your workplace and next to your bed.

Hydration Tip #4: Exercise and hot summer days both increase your body's water requirements—make a mental note to drink before, during and after exercise or while out on a hot day.

Hydration Tip #5: Make it a habit to begin your day with a large glass of water then drink a glass before each meal and one between meals.

Bonus Hydration Tip #6: There is one other thing you can do to achieve you fitness goals in the shortest amount of time possible – work with a certified fitness expert like me!

Want to know more? Just call or email today to set up a consultation, after all, getting you into great shape is my passion.

Balancing Act

Activities that require the coordination of your entire body, such as jogging, swimming, and the elliptical trainer, burn more calories than stabilized activities, such as a stationary bike. For maximal calorie burning, choose cardiovascular exercises that use your entire body.

Savory Broccoli Rabe

Here's a delicious way to dress up broccoli rabe. Broccoli rabe is a non-heading type of broccoli with long thin leafy stalks that's topped with small florets. It's packed with vitamins A, C and K in addition to potassium, iron and calcium. It also contains phytochemicals that fight cancer and improve your overall health. Servings: 6

Here's what you need:

• 3 Tablespoons pine nuts, toasted
• 2 bunches broccoli rabe, stems trimmed
• 1 teaspoon olive oil
• 3 garlic cloves, minced
• 1/4 cup kalamata olives, halved
• dash of freshly ground sea salt
• Juice from 1 small lemon

1. Place a steamer basket over a 3 quart pot, filled with water up to the bottom of the basket. Bring the water to a boil, add the broccoli, cover and steam for 3 minutes. Immediately drop the broccoli into a bowl of ice water. After a few minutes drain the broccoli and set aside.
2. In a large skillet warm the olive oil over medium heat. Add the garlic and saute until golden. Add the broccoli, olives and salt. Saute for another 5 minutes until tender. Remove from heat, place in a serving dish, sprinkle with pine nuts and toss with lemon juice.

Nutritional Analysis: One serving equals: 58 calories, 4.4g fat, 3g carbohydrate, 7.1g fiber, and over 2.5g protein. 

Newsletter - 4 Must Have's In Every Meal

4 MUST-HAVES in every meal

This may be the most important message of the year regarding your eating plan for 2014.

If you use these 4 strategies with every meal, I guarantee you'll have an amazing physical transformation this year...

1) Pay attention to the cooking method
The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:

• Fried and battered
• Processed and packaged
• Doused with cream sauce
• Sauteed

Choose foods that are prepared like this:

• Grilled
• Baked
• Broiled
• Steamed

2) Your meal should be mostly protein
The bulk of your calories should be coming from a quality source of protein. With the first guideline in mind, these will be high quality, healthfully prepared.

Good choices of protein include:

• Fish
• Chicken
• Turkey
• Egg
• Lean red meat
• Beans

3) Include lots of fiber
Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:

• Salad
• Seasonal vegetables
• Fruit
• Legumes

4) Lay off the starches
Here's where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.

Starches to Avoid:

• Potatoes
• Pasta
• Rice and cereal
• Bread and crackers

For faster results, pair your clean eating with a challenging exercise routine.

If you're serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.

Don't wait! Let's get started today...

The 80-20 Rule

In order to achieve the amazing fitness result of a lean and toned body you'll have to workout hard and eat right...at least 80% of the time.

Don't fall into the trap of feeling like you have to eat perfectly and exercise hard every single day. Then if (when) you fail to meet that unreasonable expectation, you fall off the fitness wagon.

You can't win by having a '100% or nothing' attitude towards fitness. You're human, you're going to have a bad day, a sick day or just an off day. Allow yourself 20% of grace and be sure to workout hard and eat like a champion the other 80% of the time.

Chinese Zucchini Noodle Bowls with Pork Meatballs

Using a spiral slicer to turn zucchini into long, noodle strands is a fantastic way to enjoy comfort food without guilt. These Chinese Noodle bowls are filled with flavor, fiber and lots of tasty protein. Meals like this are exactly what you need to reach your fitness goals. Servings: 6

Here’s what you need…

For the MeatBalls

• 1 lb ground pork
• 1 teaspoon Chinese 5-Spice powder
• Sea salt and black pepper
• 1 inch fresh ginger, peeled and minced
• 1 clove garlic, minced
• 1/4 cup almond flour
• 2 green onions, minced
• 2 teaspoons sesame oil

For the Noodle Bowls

• 1 Tablespoon sesame oil
• 1 inch fresh ginger, peeled and thinly sliced
• 2 cloves garlic, minced
• 4 green onions, thinly sliced
• 1 red bell pepper, seeded and thinly sliced
• 4 baby bok choy, thinly sliced
• 8 cups chicken broth
• 2 Tablespoons coconut aminos
• 5 organic zucchini, peeled and run through a spiral slicer

For the MeatBalls

1. Preheat the oven to 400 degrees F. Place a wire rack on a rimmed baking sheet.
2. In a medium bowl combine all of the meatball ingredients. Mix well with your hands until all of the ingredients are evenly combined. Form golf ball sized balls and place on the wire rack. Bake for 25-30 minutes, until fully cooked.

For the Noodle Bowls

1. In a large soup pot, place the sesame oil over medium-high heat. Add the ginger, garlic, onions, and bell pepper. Cook for 4 minutes. Add the bok choy and cook for another 4 minutes. Add the broth and coconut aminos. Reduce the heat to medium-low.
2. Use a vegetable peeler to remove all of the green skin from the zucchini. Cut each zucchini in half, width-wise, and use a spiral slicer to create long, angel-hair noodles. Add the noodles and the cooked meatballs to the soup pot. Simmer over medium-low heat for 10 minutes. Serve in shallow bowls, drizzled with sesame oil and sprinkled with minced green onion. Enjoy!

Nutritional Analysis: One serving equals: 199 calories, 18g fat, 170mg sodium, 21g carbohydrate, 2g fiber, and 18g protein. 

Newsletter - Get It All in 2012

How To Get Everything You Want in 2012

Here's to a Happy New Year and to getting everything that you want out of 2012.

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 2012:

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 2012?

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.

2012 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

1. Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
2. 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. 

Newsletter - Are you Snacking Smart?

Here’s How to Snack Smart

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

1. Preheat oven to 350 degrees F.
2. Line muffin tins with paper liners or grease lightly.
3. Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.
4. 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.

Newsletter - Flat Abs For Christmas

The 12 Days of Christmas –Washboard Abs Edition

Red and green decorations are out, nostalgic tunes fill the airways and the kids are hard at work on their letters for Santa.

I know what's on your list this year and it isn't found at your local department store.

You're wishing for washboard abs—so I've put together "The Twelve Days of Christmas –Washboard Abs Edition" just for you.

On the First Day...Give yourself the gift of Burpees.
Created in the 1930's by psychologist Royal H. Burpee, the burpee is an intense full body exercise that helps burn fat and tone muscles. A burpee is done in the following 5 steps: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.

On the Second Day...Give yourself the gift of Fiber.
Stocking up on fiber will do wonders for your abs. High fiber foods are nutrient dense and low in calories. Try these high fiber favorites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.

On the Third Day...Give yourself the gift of a Medicine Ball.
The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

On the Fourth Day...Give yourself the gift of Reduced Salt. 
Too much salt leads to water retention—and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.

On the Fifth Day...Give yourself the gift of Oblique V-Sits.
Who really wants a muffin top? You don't, so incorporate Oblique V-Sits into your routine in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

On the Sixth Day...Give yourself the gift of Lean Protein.
Along with fiber, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to washboard abs.

On the Seventh Day...Give yourself the gift of Sprints.
The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.

On the Eighth Day...Give yourself the gift of No Sugar.
Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. If you really want washboard abs, then say no to sugar.

On the Ninth Day...Give yourself the gift of Hanging Leg Raises.
This is one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.

On the Tenth Day...Give yourself the gift of No Grain.
If you're serious about that six pack then put down the bread basket. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

On the Eleventh Day...Give yourself the gift of Mountain Climbers.
Here's another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

On the Twelfth Day...Give yourself the gift of Washboard Abs.
Contact me about my tummy flattening programs that will get you those washboard abs that you're wishing for. Call or email today to get started.

3 Tips for a Fit Holiday

• Never go to a party with an empty stomach. Fill up on a healthy meal before you ever leave home.
• Don't skip your workouts, regardless of how busy you are. Make it a priority.
• Indulge with control. Never participate in mindless munching.

Cranberry Tuna Salad

Here's what you need...

• 2 cans wild caught Albacore Tuna, packed in water
• 2 celery stalks, chopped
• 2 Tablespoons low fat mayonnaise
• 1/4 cup dried cranberries
• 1 teaspoon dried dill weed

1. Drain and flake tuna in a medium bowl.
2. Add all of the ingredients and mix until well combined.

Nutritional Analysis: One serving equals: 195 calories, 9.6g fat, 273mg sodium, 9 carbohydrate, 1g fiber, and 17g protein.

Newsletter - Order this Not That

Your Guide to Eating Out Right

A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she wasn't careful.

When the waiter comes she is still deep in thought over what to order. "What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, "I'm trying to eat healthy but I have no idea what to order. What do you think I should eat?”

The young waiter looks startled but quickly rattles off his idea of a healthy meal. "The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread. 

That's a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

Use the following tips as your guide to eating out right:

Appetizers
Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions with a quickness.

Don't Order

• Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout won't undo.
• Creamy dips. These are filled with fat and usually come with something fried to dip in it.
• Bread. It comes smothered in cheese or seeped in butter, and even when it's plain it fills you up with more carbohydrates than your body needs.

Do Order

• Green salad. Ask for very light dressing and no croutons.
• Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
• Lettuce wraps. These are delicious, protein-filled and low in carbs.

Beverages
Calories in drinks are sneaky because they don't fill you up. This means that you end up taking in far more calories than you bargained for.

Don't Order

• Regular or diet soda. On one hand you're drinking corn syrup through a straw, on the other you're drinking chemicals that cause you to crave sweets. It's a no win situation.
• Sweet cocktails. Many restaurants are advertizing sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
• Sweetened tea. You may feel righteous for ordering iced tea, but if it's sweetened then you may as well be drinking fully loaded soda.

Do Order

• Water. Don't laugh! Water is the best beverage of all.
• Unsweetened iced tea. Don't ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
• Red wine. Stick to one glass, and drink responsibly.

Entrees
This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you'll feel after eating a healthy meal.

Don't Order

• Pasta. I don't care if it comes with red sauce or white sauce, meat or veggies. If you're trying to lose weight and maintain a lean body then never, ever order a plate of pasta.
• Pizza. Another dish that has far more carbohydrates than you need. If you're craving the pizza toppings then simply order those over a salad.
• Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:

• Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
• Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
• Soup and salad. Stick with broth based soups that contain protein and pass on the breadsticks.

Here is a real cool video I did a while back at Kitchen64. Check it out.

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.

Focus on the New Additions

So you've decided to ditch your old eating habits and to embrace a new diet of lean proteins and lots of veggies. You know that your new eating strategy will lead to many pounds lost…but you can't get your old favorite foods out of your mind.

Watch out!

When you spend time dwelling on the burgers and pizzas that you loved, you're setting yourself up for a relapse.

The best way to stick with your new healthy eating habits is to focus on all the new foods that you now enjoy. Get a new cookbook or visit websites that present new and tasty ways to prepare healthy food.

Find new favorite foods to love – foods that are healthy and guilt free.

Protein Pumpkin Pancakes

Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.
Servings: 5

Here's what you need…

• 4 large eggs
• 3/4 cup egg whites
• 1 can of pumpkin
• 1 cup almond meal
• 1 teaspoon baking powder
• 1 teaspoon vanilla extract
• dash of nutmeg
• 1 teaspoon ground cinnamon
• cooking spray

1. In a medium bowl, mix all of the ingredients together.
2. Heat pancake griddle to medium heat and coat with cooking spray.
3. Cook each side about 3 minutes until brown, then flip and cook remaining side.

Nutritional Analysis: One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.

Newsletter - Ward Off Holiday Inches

Weight Gain Season Begins

It's here—whether you're ready or not. Just look at the seasonal shelves in your favorite store. Retailers like to call it ‘holiday season' but let's be more accurate.

Weight Gain season begins now and runs straight through New Year's.

The next two months will bring ample opportunity for you to expand your waistline. Of course the choice is yours.

Why discuss it now and not mid way through December? Because now is your opportunity to plan for the weeks ahead. Once the craziness begins, you'll be too busy to put a plan into action.

So let's take this moment of clarity, this calm before the storm, to outline a two-part plan that will save your waist from unwanted holiday inches.

1) Part One: Your Exercise Plan. Exercise is the first thing people cut when they get busy, and the holiday season is notorious for empty gyms. This year do something different—obligate yourself to exercise. Promising to yourself won't do it, you need to promise to others so that you won't drop the ball.

• Sign up to work with a fitness expert – This is the perfect solution for consistent, challenging and effective workouts. I'll give you the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating!
• Join a class – You won't be as effective exercising on your own during the busy holiday season, so join a class for accountability. Find something challenging that gets your heart rate elevated and uses strength training.
• Get a serious exercise buddy – Some friends can be an awesome help while others end up pulling you down. When looking for an exercise buddy consider the following questions:
  - Do they share your fitness goals?
  - Are they fairly encouraging?
  - Do they give up easily?
  - Are they at your fitness level?

2) Part Two: Your Diet Plan.The holidays offer ample opportunities to indulge, so you need to hammer down some guidelines before hitting that buffet line. I'm not saying that you shouldn't indulge in any seasonal treats, but use moderation. Don't use the holidays as an excuse to eat until the point of being uncomfortable – will you really miss that bloated feeling? Decide which treats to cut out this year.

• Don't bring edible treats to the office or to parties. You know that the leftovers will come home and you'll end up eating far more than your share. This year do everyone a favor by not gifting fattening treats.
• When faced with a buffet line, load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a 2-drink maximum.
• Beware of holiday drinks – most are brimming with calories. Hot drinks from coffee shops, cocktails at parties and creamy eggnog are all very enjoyable and all filled with empty calories. Stick with hot tea or unsweetened coffee.
• Everywhere you go during the holiday season brings you face-to-face with a plate of sweets. To avoid being a bore but without adding inches to your waist, try the one treat rule. Each time you're in a social situation that involves sweets just eat one, and enjoy your treat slowly.

You don't have to gain weight this holiday season. The key is your mindset.

If you approach the holidays with the mindset of, ‘I deserve to indulge and I shouldn't have to exercise' then you'll enter 2012 a few pounds heavier, a little less healthy, and with lower energy than ever before.

I believe that you deserve better. I believe that you should enter 2012 in better shape than you are today, healthier than you've been in a long time, and with more energy than you thought possible.

I'm here to help – call or reply to this email to set up a fitness consultation with me. I'd love to show you how to transform your body over the weeks to come.

Burn The Most

Activities that require the coordination of your entire body, such as jogging, swimming, and the elliptical trainer, burn more calories than stabilized activities, such as a stationary bike. For maximal calorie burning, choose cardiovascular exercises that use your entire body.  Of course you know my personal favorite "Murphy's" I mean Burpees ;)

Low Carb Pumpkin Muffins

Here's a muffin that isn't sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg's worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more.
Servings: 12

Here's what you need...

• 1/2 cup coconut flour (find at natural foods store)
• 2 teaspoons ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup canned pureed pumpkin
• 6 eggs, beaten
• 3 Tablespoon coconut oil, melted
• 1/3 cup honey
• 1 teaspoon vanilla extract
• 12 pecans for topping

1. Preheat oven to 400 degrees F. Oil muffin pans.
2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
6. Place on wire rack to cool.

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein. 

Newsletter - 5 Easy Ways To Lose

5 Easy Ways to Drop 5 Pounds

I'd like to share five simple strategies with you for shedding five pounds of fat before the holidays.

But first let me clear something up.

Weight loss can be put into two categories.

• The first is a fully concentrated effort. This is where you dedicate yourself to counting every calorie and slaving away in the gym. The pounds come off, but once you relax the regimen your weight goes right back to where it was.
• The second is a combination of simple lifestyle changes. This is where you change a few key factors about what you eat and how you exercise, without making it a fulltime job. This type of weight loss is gradual and permanent, since you are able to maintain it long term.

The five simple strategies below all fall into the lifestyle change category. These strategies may seem ridiculously simple, but do them over an extended period of time and you will see amazing, permanent results.

Strategy #1: Ditch Your Diet Soda
Studies are coming out that link diet soda to weight gain.

Researchers from the University of Texas Health Science Center at San Antonio concluded that those who drank two or more diet soft drinks a day had the largest waistline increases—about five times more than that of non-drinkers. They stated, "Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised: they may be free of calories, but not of consequences."

Bottom line: Artificial sweeteners are addictive, lead to waistline increases, and cause you to crave sugary foods. By cutting diet soda out of your daily routine, and replacing it with water, you will lose inches and pounds—effortlessly.

Strategy #2: Swap Sandwich Bread for Lettuce
Move over bread, lettuce is better.

It's time to re-define your sandwich. While bread has tradition on its side, lettuce wraps offer you weight loss and increased energy. Try my Tasty Tuna Lettuce Wraps recipe below.

Bottom line: Eating bread and other starchy foods always leads to extra pounds, so change your ways. Swap your sandwich bread for lettuce for 30 days and see how much you will effortlessly lose. I bet you'll feel more energetic after lunch too.

Strategy #3: Trade Slow Cardio for Intense Intervals
Doing slow cardio will not give you results.

In order to really make your workout effective, you need to turn up the intensity. If you love the treadmill, then do a series of sprints throughout your workout. If you're a swimmer, then push yourself extra hard every other lap.

Bottom line: Doing slow, easy cardio will not give you the streamline body you want. Only intense intervals will do that for you. Pepper your workout with bouts of intense cardio and watch as the fat starts to disappear.

Strategy #4: Avoid Sugar 99% Of The Time
Sugar will cause you to gain weight every single time.

There's really no way around that simple truth. Sugar is standing between you and your perfect body. If you're serious about looking and feeling great, then understand that sugar has no place in your diet.

Bottom line: If you avoid sugar 99% of the time, then you will be on your way to a lean and energetic body. If it's your birthday or a special holiday, then partake in a small amount of sugar, but make that the exception and not the rule.

Strategy #5: Exercise With A Professional
When I design your workouts, you know it will be good.

People who work with a personal trainer get better results than those who attempt to do it on their own. Just look at my clients and their amazing transformations, and you'll see what I mean. Each workout will push you to your limits, challenge your body and deliver the results you're looking for.

Bottom line: All of my clients expect to get the best workout of their lives each and every time they train with me, and my job is to over-deliver.

Call or email today and I'll get you started on a program that will get you to the body of your dreams.

The Halloween Excuse

The stores are brimming with Halloween candy – and it calls your name every time you walk by it. STOP! You don't have to buy loads of candy just because the holiday is approaching. Admit it to yourself that you've used Halloween as a big excuse to eat candy.

This year stop and think. Do you really want to eat candy and put on a few pounds?

I didn't think so.

Tasty Tuna Lettuce Wraps

Who needs bread weighing them down? These tasty tuna lettuce wraps are so much better than a traditional tuna sandwich, and will leave you feeling light and lean. Use wild-caught Albacore Tuna packed in water.
Servings: 2

Here's what you need...

• 1 (5oz) can Albacore Tuna, packed in water
• 3 celery stalks, diced
• 1 Tablespoon relish
• 2 Tablespoons light mayonnaise
• 2 teaspoons mustard
• 2 teaspoons dried dill weed, plus more for garnish
• dash of freshly ground pepper
• 1/2 cup purple cabbage, shredded
• 4-6 butterhead lettuce leaves, washed

1. In a medium bowl, flake the drained tuna with fork. Add celery, relish, mayo, mustard, dill and pepper. Mix well.
2. Place lettuce leaves on plates, evenly divide cabbage on the leaves and then fill with tuna mixture. Sprinkle with dried dill weed.

Nutritional Analysis: One serving equals: 148calories, 7g fat, 434mg sodium, 7g carbohydrate, 2g fiber, and 13g protein. 

Newsletter - Is Primal Better?

What You Can Learn From Cavemen

How would you like to be naturally lean, muscular and energetic? To effortlessly maintain a low body fat, rippling muscles and picturesque health?

Mark Sisson, an athlete, coach, and student on a lifelong quest for exceptional health, happiness, and peak performance (his words), penned the book, "The Primal Blueprint" to show you how to do just that.

At 55, he weighs 165 pounds with 8 percent body fat, eats as much food as he pleases, and rarely gets sick. He also says he's healthier, fitter, happier and more productive than ever.

So what is Mark's secret?

In his words, "Modeling your 21st-century life after our primal hunter-gather ancestors will help you greatly reduce or eliminate almost all of the disease risk factors that you may falsely blame on genes you inherited from your parents

Weight loss does not have to involve the suffering, sacrifice, and deprivation we've been conditioned to accept but instead is a matter of eating the right foods (plants and animals), avoiding the wrong foods (processed carbs—including grains—and trans and partially hydrogenated fats), and exercising strategically, for far fewer hours than you might assume, to reach your desired fitness goals."

Here are The Ten Primal Blueprint Laws:

Law #1: Eat Lots of Plants and Animals
The bulk of the caveman diet is animal protein (organic, free-range, or wild sources of meat, fowl, and fish), a plethora of colorful veggies and fruits, and healthy fats (nuts, seeds, their derivative butters, certain oils, and avocados).

Law #2: Avoid Poisonous Things 
For the caveman this meant staying away from poisonous plants. For you this means staying away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods. It also means cutting out grains.

Law #3: Move Frequently at a Slow Pace
The caveman spent several hours each day moving around at a low-level aerobic pace. This helped develop strong bones, joints, and connective tissue.

Law #4: Lift Heavy Things
Frequent bursts of intense physical effort were a daily part of the caveman's life. Biochemical signals would be triggered that prompted improvements and adaptations in muscle tone, size and power.

Law #5: Sprint Once in a While
For the caveman a fast sprint meant the difference between being eaten and staying alive. Little did he know that those sprints were helping to increase his energy levels, improve athletic performance and minimize the effects of aging by promoting the release of testosterone and human growth hormone.

Law #6: Get Adequate Sleep
The rising and setting of the sun dictated the length of the caveman's day. For us things are a bit trickier. Adequate sleep helps the immune system work optimally, and promotes the release of hormones that enhance brain and endocrine function.

Law #7: Play Without a TV or computer to entertain himself, the caveman would engage in hours of leisurely outdoor play. Relaxed play releases endorphins and provides a balance for mental stress.

Law #8: Get Adequate Sunlight
It's impossible to obtain adequate vitamin D from diet alone. Getting regular sun exposure allows for proper vitamin D production, critical for healthy cell function.

Law #9: Avoid Stupid Mistakes
Observation and self-preservation were key factors in the survival of a caveman. Today's world is full of distractions that leave us oblivious and careless. Take, for example, texting while driving.

Law #10: Use Your Brain
The human brain separates us from the animals. Intellectual stimulation is an important part of healthy brain function.

Rave Reviews: Despite its stringent requirements, the caveman diet is converting new followers by the boatload. Most people report losing 10 or more pounds in their first month and that they no longer feel bloated and sleepy after meals.

Should You Jump on the Primal Bandwagon? So, in light of the evidence, should you put down your whole wheat bagel and low fat cream cheese in exchange for a hunk of meat and pile of veggies?

Hold your horses.

Though the caveman diet has been proven to promote weight loss, times have changed. Could you really practice all of the Primal Laws while maintaining your modern life?

Yeah... I didn't think so.

So, where do you go from here? You want to lose weight, to protect yourself from disease and to look and feel great.

A great solution, that doesn't require drastic change, is to take 3 bits of advice from the caveman—advice that will promote weight loss, decrease your risk of disease and will get you looking and feeling great.

1. Make Plants and Animals the Focus of Your Diet: This will quickly lead to weight loss and increased energy. Don't be so hard on yourself that everything you put in your mouth has to be caveman approved – but make it the majority of your diet.

2. Cut Out Processed Food: The simplest way to promote weight loss and to encourage good health is to eliminate processed foods from your diet. When you replace processed foods with fresh produce your results will be immediate. Not only will you feel healthier, you will have more energy than you'll know what to do with! * Want to eat a Caveman approved dinner? Check out my recipe below*

3. Exercise: Since you will need an outlet for all that extra energy, acquire a new hobby—one that gets you moving. Have you ever met a lazy caveman? Of course not. (And this is not just because you were born a few centuries too late!) Cavemen were forced to be active in order to survive. Hunt dinner. Build a fire. Move a fallen tree. Create shelter. You get the idea If you want a lean, muscular body then exercise must become a part of your daily life.

This is where I come in. Let's meet one-on-one to design an exercise program that will fit your unique goals.

Call or email today to get started.

The Whole Grain Debate

Mark, and other caveman diet experts, believe that grains contain a protein that is unfamiliar to our biology, making it inappropriate for human consumption. This flies in the face of everything we have been taught about the essential need for whole grains as a staple in our modern diet.

My advice: Do what a true caveman would do – decide for yourself. Take a week away from grains and see how you feel. If you are losing weight and gaining energy then stick with it.

Wild Blackened Catfish

Any caveman would be proud of this catch! Wild caught catfish is delicate and flaky, with loads of flavor. Catfish contains healthy fatty acids, provides complete protein, is a source of vitamin B-12, and is low in mercury. Pair it with dark leafy greens and some fruit for the perfect caveman meal.
Servings: 4

Here's what you need...

• 2 teaspoon olive oil
• 4 fillets wild caught catfish
• blackened seasoning (try Cajun's Choice)
• 1 lemon, sliced

1. Preheat oven to 350. Lightly oil a glass pan.
2. Coat the catfish fillets in the olive oil. Generously apply the seasoning to both sides of each fillet.
3. Line the fillets in prepared pan, and top with sliced lemon.
4. Bake for 25-30 minutes, until flaky.

Nutritional Analysis: One serving equals: 160 calories, 9g fat, 120mg sodium, 0g carbohydrate, 0g fiber, and 17g protein. 

Newsletter - Want Better Results?

 4 Ways To Burn More Fat

There is nothing quite as frustrating as seeing your results fizzle out.

This is a common place to end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day all results screech to a stop.

Why does this happen? And, more importantly, how can you prevent it?

Your muscles adapt quickly to any repetitive routine. Remember that the definition of 'insanity' is to do the same thing over and over while expecting different results. This holds true for your workouts.

When your results stop, it's time to do something new.

• The problem: Your muscles have adapted to your routine.
• The Solution: It's time to apply the concept of muscle confusion.

Muscle confusion is a way to keep your body guessing by changing your routine.

I have good news - the following 4 strategies are guaranteed to crank your workouts up to the next level and to deliver better results.

Strategy #1: Use a Drop Set

Drop sets are often used to fight off exercise plateaus. This technique is great for increasing muscle strength, endurance and for adding to the cardiovascular benefit of your workout - which results in more fat burn.

This is how to do a drop set: When you perform an exercise to exhaustion, don't stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set. Use this technique only once or twice per workout, on the final set of the exercise.

Strategy #2: Focus on Negatives

Each time that you do a weight lifting repetition you are using three types of strength.

1. Positive strength: lifting the weight.
2. Static strength: holding weight in a contracted position.
3. Negative strength: lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of each repetition is just as important as the positive portion, possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Strategy #3: Use Active Rest

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don't waste precious minutes with long rest periods.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

• High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
• Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they're straight and you're in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
• Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
• Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
• Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right - holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
• Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you've done both legs, jump straight into a squat.
• Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

Strategy #4: Modify the Exercise There are certain exercises that are considered 'staples' in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea...

While you shouldn't throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

• Squat on a Bosu ball or balance board.
• Place a weighted bar across your shoulders and do walking lunges.
• Use an exercise ball for chest presses instead of the bench.
• Do a full squat between each repetition of shoulder presses.
• Do a shoulder press between each repetition of bicep curls.

If you'd like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.

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

Find Your Motivation

Motivation comes from having a goal. What is your goal? Why do you want to get into great shape?

Take a minute to really uncover the reason that you want to lose the weight. Don't say something vague like you want to'Be thinner' or 'Look more attractive.' Dig deeper - there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators...

• I want to have more energy to keep up with the kids.
• I want to improve my health through weight loss to extend and improve my life.
• I want to lose 15 pounds before my vacation.
• I want to restore my confidence to wear sleeveless shirts.
• I want to regain my figure to impress and attract my significant other.

Guilt-Free Cobbler

This recipe makes a perfect fall dessert. I used peaches, but feel free to substitute with apples or pears. Traditional cobblers and pies are filled with fat and sugar - this recipe is much lighter, but will satisfy your sweet tooth just as well.
Servings: 1

Here's what you need:

• 1 sweet, ripe peach (or apple or pear)
• coconut cooking spray
• 1 teaspoon agave nectar
• pinch of sea salt
• pinch of freshly ground cinnamon

1. Wash, peel and pit the peach. Chop into bite-sized pieces.
2. Pre-heat a skillet over medium-high heat. Spray lightly with coconut cooking spray.
3. Saute the peach pieces for about a minute, then add the agave nectar, salt and cinnamon. Continue to saute for another few minutes until it turns a deep golden color.
4. Serve and enjoy immediately!

Nutritional Analysis: One serving equals: 53 calories, .2g fat, 100mg sodium, 13g carbohydrate, 1.8g fiber, and 1g protein. 

Newsletter - Are You Disturbed

Transform From "Before" to "After"

Have you ever seen a really impressive "before" and "after" photo on a weight loss product?

Well, there's something that the diet industry doesn't want you to know. There is more involved than just the diet product, and it's the same across the board.

Look into the eyes of any person in their "before" picture and you'll see that they are deeply disturbed. The body they have is no longer in sync with the body they are able to accept.

They changed the body that they accept, and became disturbed.

Now look into their eyes in the "after" picture – see the sweet satisfaction? They now live in the body that they decided they could accept. What an amazing feeling that is.

Why are you still living life in your "before" body?

Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.

I'm going to repeat that so it will really sink in.

You have the body that you accept.

Transform from "Before" to "After"
You may not realize it, but you already posses everything you need to transform your body, and it all starts with taking responsibility for the body that you have today.

You are in your current shape because, until this moment, you've been OK with it.

Oh I know you aren't thrilled with it, and you even talk about losing weight and getting fit - but you haven't changed what you'll accept.

Here's how to transform your body in 3 steps:

Step One: Feel Disturbed
It has been said that emotion creates motion. This is essential when it comes to personal transformation. Just like those folks in the "before" pictures, to transform your body you must first decide that you can't live another day in the body you currently have.

Get your emotions stirred up. Make a list of all the reasons that you're ready to lose weight and get fit. Get disturbed.

Step Two: Decide What You Want
Without clarity you'll never get where you want to go. Now that you're disturbed with the body you have, decide what the body you can accept looks like.

Think in concrete and specific terms. Just like the captions under ‘before" and "after" pictures - "Shannon lost 50 lbs," "Matt lost 8 inches from his waist," "Catherine went from a size 20 to a size 4."

Get a clear picture in your mind of what you'll look like in your "after" picture and decide what the caption will read.

Step Three: Take Action
The time spent between your inspiration (now) and taking action determines whether you will succeed or fail. Don't allow yourself to get stuck between inspiration and action - there is always something that you can do immediately.

Take action by emailing or calling me now to set up a fitness consultation.

I am here to take you from your "before" picture to your "after" picture. What will your "after" caption read?

Get Disturbed

You have to get disturbed with your current shape before you’ll take the action needed to transform your body. How do you get disturbed? Try these:

• Go shopping for a swim suit
• Try on all of your "skinny" clothes
• Look at old pictures from when you were in better shape
• Go to the doctor for a physical

Salmon and Broccoli Scramble

Salmon, broccoli and egg whites combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.
Servings: 2

Here's what you need...

• 1 teaspoon olive oil
• 1 cup fresh broccoli, cut into small pieces
• 5 egg whites
• 8oz grilled or smoked salmon, separated into small pieces
• dash of salt and pepper

Nutritional Analysis: One serving equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein. 

Newsletter - Easy diet tweaks for flat abs

5 Diet Tweaks for Flat Abs

If your stomach isn't as flat as you'd like it to be then you have come to the right place.

Exercise alone will not get you a toned stomach – diet is a huge part of the equation.

Below I have compiled 5 very easy tweaks to your eating habits that will dramatically flatten your abs.

Diet Tweak #1: Don't eat after 6pm
This is such a simple and effective way to lose fat. Late night eating is the most damaging to your waistline, so cut it out completely.

• Brush your teeth immediately following dinner. Once your teeth are brushed, you've put a period to the end of your consumption for the day.
• Change your evening routine. If you've always ended your day watching your favorite shows with your hand in the snack bowl, then now is the time to change things up. Find activities that don't revolve around food and stick with those.
• Make it a habit. The first few weeks will be the hardest, but soon your new no-food-after-6pm routine will feel normal.

Diet Tweak #2: Cut back on carbs
Notice I didn't say to cut out all carbs, but rather to cut back on carbs. These diet tweaks are meant as lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and very effective way to lose weight.

• Always choose whole grain bread and pasta over white. Whole grains are less likely to be stored as fat than processed grains.
• Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta serving.
• Avoid carb-filled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.

Diet Tweak #3: Eat more fiber
Most people simply do not get enough fiber in their diets. Fiber is essential when it comes to getting lean since it is low calorie while filling you up.

• Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens for a guiltless meal. *Try the recipe for Grilled Salmon and Peach Salad below.
• Make veggies a part of every meal. The benefits of eating more vegetables are too numerous to list, just know that your body will become healthier and leaner with each fibrous bite.
• Fruits are a delicious source of fiber. Incorporate fresh, seasonal fruits into your daily diet.

Diet Tweak #4: Drink tons of water
Drinking plenty of water is another extremely simple way to promote weight loss. Chronic dehydration leads to false hunger signals and unnecessary calorie consumption.

• Drink a large glass of water before each meal. This will prevent overeating.
• Choose water instead of sugar-filled sodas and juices. Sugar-filled drinks are a huge weight-gain trap.
• Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant hydration.

Diet Tweak #5: Enjoy natural sweets
Traditional sugar-filled sweets will quickly add up around your waistline. Instead of going for sugary sweets, enjoy natural sweets.

• Fruit is nature's candy. Reach for sweet, seasonal fruit for dessert.
• Avoid foods that contain white sugar or high fructose corn syrup. Consider these items 'anti-flat-abs'.
• Use wholesome sweeteners such as pure maple syrup, brown rice syrup or dates in your recipes instead of white sugar. Eliminate white sugar from your kitchen.

Eating right, coupled with challenging exercise, is the formula for a toned, lean body - so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Call or email today to get started.

It's OK to Cheat

Does the thought of eating healthy everyday make your head spin?

Establish a weekly "Cheat Day" where you allow yourself a taste of all your favorite indulgences.

It's OK to cheat once a week – just indulge with control, and stick with your clean eating habits on all other days.

Grilled Salmon and Peach Salad

This recipe makes a perfect flat-abs meal. Fresh greens, grilled peaches and tender salmon make a mouthwatering combination. Enjoy for lunch or dinner.
Servings: 1

Here's what you need:

• 2 cups mixed greens
• 1/4 cup grilled peaches
• 1 Tablespoon blue cheese crumbles
• 1 Tablespoon dried cranberries
• 1 Tablespoon light salad dressing
• 7 oz grilled salmon

1. Toss the greens, peaches, blue cheese, and cranberries in a bowl with salad dressing. Top with grilled salmon.

Nutritional Analysis:? One serving equals: 365.3 calories, 14.5g fat, 404mg sodium, 15g carbohydrate, 2g fiber, and 39.7g protein. 

Newsletter - Life's Fat Traps

Get to the Bottom of Your Weight Gain

Why are the numbers on your scale climbing?

That is a valid and often frustrating question. And the answer isn't always sweet and simple.

"Any change in your life circumstances can produce changes in eating and exercise, which leads to weight gain," stated Edward Abramson, Ph.D., professor emeritus of psychology at California State University, author of Emotional Eating. 

So why has your weight increased? And, more importantly, what can you do about it?

1. Life's Fat Traps
A little addressed fact about weight gain is that everyone gains weight for different reasons. So often we hear about one-size-fits-all weight loss solutions that take little or no consideration of how the extra weight piled up in the first place. To experience true weight loss it is important to understand why you gained it in the first place.

Think back to the time in your life when your weight was just right. Were you in your teens? Your twenties? Or maybe your thirties? Picture yourself as you were at your ideal weight. Now when did things change? Was it a gradual addition of pounds that accumulated over a span of multiple years? Or did you gain it all at once? Check out the following weight gain triggers and determine which one is responsible for your plight.

• College: The college years are some of the easiest for gaining weight. In fact, a recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week - almost 11 times more than the average weight gain among 17-and 18-year olds and almost 20 times more than the average weight gain among American adults.
• Marriage: There's nothing like holy matrimony to encourage a barrage of calories to overtake your diet. Late night comfort snacks are always more enjoyable when you have someone to share them with—and who better than the person who pledged to stick by your side through sickness or health?
• Pregnancy: Talk about a great time to gain weight! And we're not just talking about women here—most men admit that they gained ‘sympathy' pounds right along with their wife. Hormonal changes along with strong encouragement from everyone you know to indulge in anything their heart desires leave most pregnant women with a feeling of entitlement when it comes to food.
• Career: Though you may not realize it, your career choice plays a major hand in your weight. Those who go from an active lifestyle to spending 8 hours a day behind a desk and another 2 hours commuting almost universally gain weight. Conversely, people who spend their 8 hours in constant motion find weight loss a natural byproduct of the job.

2. New Habits
Close your eyes and go back to the fat trap that triggered your weight gain. What changed in your lifestyle? To help sort things out, I've broken things down into two specific behavioral categories.

• Eating Habits: Did your eating pattern change at this time in your life? If your weight gain occurred in college then maybe you went from eating 3 square meals to an all-you-can-eat buffet style cafeteria. Or if marriage was your weight gain trigger, then maybe you went from eating small meals to fattening comfort food. Pregnancy brings on the perfect environment for a change in eating habits. You go from eating normally, to eating ‘for two', to munching on your baby's snacks right along with him! Your job can also dictate your eating schedule. Long hours and early meetings may cause you to grab a donut or chips from the vending machine.
• Activity Level: The second category that leads to weight gain is your activity level. Simply put, what kind of exercise were you doing before your life changing event and how does it compare to your current exercise regime? Chances are good that you were doing more exercise before your weight gain began—which means that you are doing less exercise today! Go ahead, think back to the exercises or physical activities that you used to do and compare them to your schedule today.

3. Your Transformation
You've figured out which fat trap in your life led to weight gain, and then narrowed down the exact behaviors that changed as a result, so this naturally leads us to a solution.

It's time to make a change.

Call or email today to get started on a fitness program that will make you immune to all of life's fat traps.

Once you start working with me, those numbers on your scale will quickly change direction.

Say Yes to Good Fat

Avocados and almonds contain monounsaturated fat. This healthy fat has been shown to help target stubborn belly fat and lower your cholesterol levels.

• Use avocado slices in your sandwich instead of mayo.
• Get your healthy fat fix with a handful of almonds.

Spinach, Mango, and Red Quinoa Salad (with Chicken)

Crisp baby spinach blends with sweet mango, tender chicken and a sprinkle of red quinoa in this refreshing salad. Complete with your veggies, protein and wholegrain, this salad is a balance meal in and of itself.
Servings: 2

Here's what you need...

• 2 cups baby spinach
• 1 small carrot, shredded
• 2 Tablespoons red onion, minced
• 1/4 cup red quinoa, cooked
• 1/4 cup ripe mango, diced
• 1 cup cooked chicken breast, diced
• 2 Tablespoons lowfat salad dressing (Newman's Own Low Fat Sesame Ginger Dressing)

1. Place the spinach, carrot, onion, quinoa, mango, and chicken in a medium bowl. Toss with dressing.

Nutritional Analysis: One serving equals: 248 calories, 4.7g fat, 301mg sodium, 25.5g carbohydrate, 3.4g fiber, and 25.5g protein. 

Vacation Slim Down Tricks

7 Vacation Slim Down Tricks

Does your upcoming vacation have you worried about your waistline? You should be.

The average person gains almost a pound a day while on vacation.

But that doesn’t have to be you. Most of the time extra pounds sneak up on you when you least expect it, so decide right here and now that your vacation will leave you slimmer than when you left.

All you have to do is have a plan.

As you embark on your next vacation adventure, use these 7 tips to come home fitter than when you left.

Trick #1: Cut Your Carbs
Vacation days are notorious for carbohydrate rich meals, and it’s a well-known fact that too many carbohydrates will quickly add up to unwanted pounds. Combat this fat-trap by choosing one meal per day to go carb-less.

• Breakfast: This may be the most effective meal to use the carb-less trick, since breakfast often involves breads, pastries or pancakes. Skip the toast and fill up on egg whites and lean breakfast meats.
• Lunch: A great carb-less lunch is a salad with lean meat. It’s so filling and satisfying that you won’t even miss the bread.
• Dinner: Since you’re on vacation, you don’t want to feel deprived, so dinner is the hardest meal to go carb-less. But if you’ve indulged at breakfast and lunch then make it a point to cut the carbs at dinner. Stick with veggies and lean meats.

Trick #2: Be Active
If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active everyday. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off extra calories. Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.

Trick #3: Indulge with Control
Eating out is a must while on vacation. Whether you’re visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all - you are on vacation after all...right? - that isn’t the best for your waist.

When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat. This gives you no choice but to eat a healthy portion. If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.

Trick #4: Don’t Eat Late
One of the easiest tricks for preventing weight loss is to simply stop eating 3 hours before you go to bed. This is especially effective while on vacation. So skip that late night indulgence and wake up looking and feeling great.

Trick #5: Snack Healthy
Have you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it - it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking...rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants along the highway.

This summer cut unhealthy snacking off at the pass by brining along your own healthy options. Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat crackers are a good start. By filling up on these healthy snacks between meals you will end up eating less when presented with a less-than-healthy meal.

Trick #6: Avoid Fried Foods
While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling.

While vacationing you will likely burn fewer calories each day than you would burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry - so you can see that consuming fried foods will drastically increase your caloric intake.

If I still haven’t convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are never fun...especially while on vacation!

Trick #7: Team up with a Pro - Yours Truly!
Well, fitness is my specialty...and since you are serious about creating a healthy and fit physique - guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals - something that you will appreciate while on vacation and at home.

Call or email today to get started.

Every Little Bit Counts

Do you have diabetes or high blood pressure?

Did you know that by dropping as little as 5 to 10 percent of your body weight these problems can be greatly alleviated?

Just think how great you will feel after losing excess weight and improving your health!

Strawberry MicroGreen Salad

Microgreens are tiny leafed vegetables that are harvested when less than two inches tall. They have remarkably intense flavor and high levels of vitamins and minerals. Pair this salad with a piece of lean meat for an excellent, light meal.
Servings: 4

Here's what you need:

• 3 cups organic microgreens
• 1 cup sliced strawberry
• strawberry dressing (6 strawberries, 1 Tablespoon balsamic vinegar, 1 teaspoon agave nectar, 1 teaspoon olive oil, dash of salt and pepper - blended)
• 1/4 cup chopped walnuts

1. Toss the microgreens with strawberries and dressing. Sprinkle with walnuts.

Nutritional Analysis: One serving equals: 124 calories, 6g fat, 8g carbohydrate, 3g fiber, and 2g protein.