This camp will be a fusion of Bands, Calisthenics and Medicine Ball exercises.
This is a great program for beginners or if you’re just looking to mix it up.
This program is guaranteed to tighten your core!
I know it’s summer and you have exciting places to go and things to do. But wait! Did you forget about your workout? Again?
Lots of people fall off the exercise wagon during summer months due to vacations, taking care of kids home for the summer months, and other warm weather distractions. I get it, I really do, but what about all the amazing perks that you’re missing out on?
Just in case you needed a little reminder that will motivate you to lace those shoes back up and get your workout back on, here are 19 Awesome Reasons to Exercise Today!
- Exercise makes your clothes fit better: Consistent exercise will tone and tighten your body, and this means that your clothes will not only fit better they will also look nicer. But don’t get too attached to your current clothes. Exercise ensures that soon you’ll be trading those current clothes in for smaller sizes.
- Exercise reduces your stress: Let’s face it, you have enough stress in your life—so take a break. A challenging workout invigorates your muscles and leaves you relaxed and less stressed.
- Exercise boosts your energy: Research routinely concludes that exercise increases energy levels in sedentary people. So when you’re feeling fatigued, fight it with the most powerful tool available: exercise.
- Exercise makes you stronger: Who doesn’t want to be stronger? You rely on your body’s muscle strength and endurance throughout each day. With consistent, challenging exercise, your body will naturally become stronger.
- Exercise burns calories: Extra calories end up stored on your body as fat. Fight back by eliminating loads of calories with fat-blasting workouts.
- Exercise gives you confidence: Healthy confidence is a wonderful thing to have. By exercising consistently you’re able to increase your natural confidence.
- Exercise can be fun: Don’t laugh, I’m serious on this one. Whether you believe it or not, exercise can be really enjoyable. Remember how fun it was to run and jump as a child? Tap into your inner child as you find enjoyment in moving your body through exercise.
- Exercise reduces your blood pressure: Exercise is so powerful that it has been proven more effective than medication in reducing high blood pressure. A single workout has even been shown to reduce blood pressure for the day, and consistent exercise reduces overall blood pressure.
- Exercise tightens your problem areas: With exercise you can reduce flab on your arms, legs and waistline. So wave goodbye to the jiggles with a consistent, challenging exercise program.
- Exercise increases your insulin sensitivity: Research continues to prove that exercise dramatically improves insulin sensitivity. Peak after-meal insulin levels have been shown to drop by more than 20 percent after as little as 3 weeks of consistent exercise.
- Exercise improves your sleep: Exercise is your most powerful sleep aid. Tired muscles encourage your body to quickly fall asleep in order to get overnight repair work done.
- Exercise lowers your risk of heart disease: Exercise strengthens your heart and protects it against disease. A non-active lifestyle is a huge risk factor for heart disease, so use consistent exercise as your ally against disease.
- Exercise makes you feel amazing: Challenging exercise releases natural endorphins (happy hormones) into your bloodstream that dissolve pain and anxiety. You’ve probably heard of the ‘runner’s high’, this can be achieved by any great workout.
- Exercise lowers your risk of diabetes: Research has shown that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, use regular exercise as treatment for reversing the disease.
- Exercise is an opportunity to meet new people: Gyms, bootcamps, workout centers and even jogging trails are all great places to connect with fun new friends. So lace up and put your self out there!
- Exercise improves your BMI: Maintaining a healthy BMI is key in disease prevention, and exercise is the best way to keep your BMI under control.
- Exercise increases your endurance: Don’t ever get out of breath from walking up stairs or through the mall again. Your regular exercise builds up endurance for everyday activities.
- Exercise improves your overall health: Does your doctor give you the lecture about losing weight and exercising more? Once you start exercising regularly you and your MD will see an overall improvement in your health.
- Exercise makes you look amazing: Are you excited about the current shape and size of your body? If not, no worries. Regular, challenging exercise will work wonders on your physique. Within just a few weeks you’ll start to see shape and tone in all the right places.
I hope it goes without saying that I am your go-to point for all things exercise. It’s my passion to see each and every one of my clients reach their fitness goals and improve the quality of their lives.
Please call or email today to come in for your free consultation. Together let’s turn this summer into your time of transformation. Just think of how amazing you could be looking after working with me!
No more excuses this summer. You have 19 great reasons for getting back to your workouts. I’d like nothing more than to see you attain all of the above 19 benefits of exercise!
Call or email today – let’s get started!
Motivation vs Habit
I recently heard a quote that’s worth sharing: Motivation is what gets you started, Habit is what keeps you going. This is very true.
When you first start an exercise program you are filled with motivation. It’s what got you into the gym in the first place. It’s what gets you up out of bed and into your workout gear in the morning. But what about when that motivation starts to fade?
This is when habit takes the driver’s seat. Let’s face it, you’re not always going to feel incredibly excited about striving after your fitness goals – so on those days when you aren’t looking at the big picture goal allow habit to direct to.
Put your healthy eating and regular exercise into habit, and results will find you.
Mexican Style Cauliflower Rice
Most meals are served with some form of carbs – rice, noodles, potatoes or bread. In order to make strides toward your fitness goal, it’s a good idea to eat fewer carbs at dinner. This recipe for cauliflower rice is a great way to still enjoy a side of rice without sacrificing your results by taking in too many calories and carbs.
Here’s what you need:
- 1 head organic cauliflower
- 2 small tomatoes, chopped
- 1/2 an onion, chopped
- 2 garlic cloves, minced
- 1 Tablespoon tomato paste
- dash of salt and pepper
- dash of Tajin or red pepper flakes
- 1/4 cup fresh, cilantro, chopped
- juice from one lime
- Preheat the oven to 350 degrees F. Grease shallow baking pan with olive oil.
- Using a food processor with the grating blade, grate all of the cauliflower. Set aside.
- In a high speed blender, or food processor, blend the tomatoes, onion, garlic, tomato paste, salt, pepper and tajin until smooth.
- Mix the tomato blend evenly into the shredded cauliflower. Pour into prepared pan and bake for 20 minutes. Stir and bake for another 20 minutes.
- Remove from the oven, transfer to serving dish. Mix in the chopped cilantro and drizzle with lime juice. Enjoy!
Nutritional Analysis: One serving equals: 28 calories, 1g fat, 91mg sodium, 5g carbohydrate, 1g fiber, and 1g protein
As much as I love exercise (and you know I do!) exercise alone will not get you a toned stomach.
Your diet is a huge part of the equation.
Someone could workout all day long, but then eat in a way that promotes major fat storage, and they wouldn’t have a toned, beach-ready tummy.
While your diet is probably not terrible, the 5 secrets below will help you improve it even more. And a cleaner diet means flatter and more attractive abs.
Diet Secret #1: Don’t eat late
This is the most simple and effective way to flatten your abs. Instead of eating less food late at night, simply don’t eat late at all. Try these tips…
- Brush your teeth right after dinner. Once your teeth are clean, you’ve put an end to your consumption for the day.
- Change things up. If your evening routine revolves around food then find a new routine.
- Let the habit form. The first few weeks will be tough, but soon your new no-food-late routine will feel normal.
Diet Secret #2 Drink more water
Drinking lots of water is another extremely simple way to promote fat loss. Chronic dehydration triggers false hunger signals that causes you to eat extra, empty calories. Try these tips…
- Drink a big glass of water before each meal. This will make you less likely to overeat.
- Replace sugar-filled sodas, coffee drinks and juices with water. This tip alone can make a huge difference in the shape of your body.
- Carry water with you throughout the day.
Diet Secret #3: Load up on fiber
Most of us do not get enough fiber in our diet. This is a problem since fiber is essential when it comes to getting lean. Fiber-filled foods are low in calories and are filling, so you’ll be eating less and getting lean. Try these tips…
- Turn salads into meals. Add a serving of lean protein to a large pile of greens for a guiltless meal. *Try the recipe for Sweet & Smokey Chicken below and serve it on a bed of greens.
- Include vegetables in every meal. The benefits to eating more veggies are too many to list, so just know that your body will become healthier and leaner with each fibrous bite.
- Fruits are a tasty source of fiber. Eat fresh, seasonal fruits every day.
Diet Secret #4: Eat fewer carbs
Now I didn’t say to cut out all carbs, but rather to eat fewer carbs. These diet secrets are meant as lifestyle changes for you to stick with long term. Eating fewer carbs is a realistic and very effective way to flatten your tummy. Try these tips…
- Choose whole grain bread and pasta instead of white. Whole grains are less likely to be stored as fat. That being said, limit the amount that you eat.
- Eat half of the carbs. Make your sandwich open-faced and cut down the size of your pasta serving.
- Avoid carb-filled snacks. Instead of crackers or chips, have a hard boiled egg, a protein shake, fresh fruit or veggies.
Diet Secret #5: Only wholesome sweets
Refined sugar-filled sweets will quickly add up around your waistline. Learn to enjoy natural sweets. Try these tips…
- Fruit is natural candy. When you stop eating refined sugar you’ll find fresh fruit to be more sweet and delicious than ever.
- Do not eat foods that contain white sugar or high fructose corn syrup. These items are the worst for your abs.
- Try wholesome sweeteners, like pure maple syrup, raw honey or dates in your cooking instead of white sugar. Get white sugar out of your kitchen.
Take these diet secrets and run with them. These tips, along with a challenging and consistent exercise program, are the formula for a toned, lean body.
I’m here to help you meet your fitness and weight loss goals, so guarantee your results by teaming up with me.
You deserve that fit and attractive body – I can help you get it.
Call or email today to get started.
A little balance in life is important. So while eating healthy most of the time is essential for flat abs, it’s OK to enjoy a weekly cheat.
The rules of the cheat day are simple: control your calories but loosen up on the content of your diet. So you’ve been craving pizza all week long? Enjoy a slice on your cheat day.
Notice I said a slice and not the whole pizza. Indulge with control!
This chicken has awesome flavor and is quick to make on a weeknight. Serve with a leafy green salad and a side of asparagus or broccoli for the perfect flat abs meal. Makes: 4 Servings
Here’s what you need…
- 4 bone-in, skin-on, organic chicken thighs
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon ground cumin
- 1 Tablespoon olive oil
- 1/4 teaspoon allspice
- 1/2 teaspoon onion powder
- 1 packet Stevia
- dash of salt and pepper
- Preheat oven to 425 degrees F.
- Rinse the chicken and pat dry. Place in a large ziplock bag.
- In a small bowl combine the remaining ingredients. Add to the ziplock bag and toss until the chicken is fully coated.
- Place the coated chicken thighs on a broiling pan. Bake for 40 minutes.
Nutritional Analysis: One serving equals: 248 calories, 18g fat, 428mg sodium, 1g carbohydrate, 0g fiber, and 18g protein
You want to get into better shape, to drop the fat and to increase your tone and strength.
Join the club…most people are actively working toward an elusive fitness goal.
So what separates those who end up achieving their goals from the rest of the masses who are trapped in a fruitless struggle?
Winston Churchill hit the nail on the head when he said, “Never, never, never, never give up.”
The bottom line is that it is possible to achieve any fitness goal when you lock on to it and strive towards it every day. Unfortunately distractions are everywhere, making it easy to fall off track.
This brings us to the classic Henry Ford quote, “Obstacles are those frightful things you see when you take your eyes off your goal.”
In order to stay the course it is vital that you keep your eyes on the goal.
Here’s how to get to your goal in 5 Steps:
Step One: Only One At A Time
When you’re feeling motivated, and decide to set a goal, it’s tempting to become over-ambitious by setting multiple goals. While it’s great that you want to improve many things about yourself, the pressure of trying to achieve more than one goal at once will cause you to drop all the goals and go back to status quo.
Focus in on the one goal that you really want to achieve first, and focus all of your efforts onto this goal with laser-like force. There will be plenty of time in the future to see to your other goals, but for now see your number one goal all the way through to completion.
Step Two: Start Slow
Another pitfall that often results in dropped goals is the act of starting out too fast and too strong. If your goal in fitness is to drop 6 pant sizes and to exercise 5 times a week, do not (I repeat, DO NOT) go out and hit the gym hard for the next 5 days in a row. You’ll be so sore that I guarantee you’ll stop all progress the following week and your goal will be put back on a shelf.
Take a deep breath and remember that this isn’t a race. This is your life, and it’s you against yourself. Start out slow and steady and gradually build as you progress toward your goal. Don’t allow self-induced fatigue to get in your way.
Step Three: Know Your Reasons Why
Why is this goal so important to you? There are probably many reasons, and you should know every single one of them. Write down each and every possible reason you can come up with as to why your goal needs to be met.
Intimately get to know the ‘reasons why’ this goal is so important to you. You should have them memorized and should recite them every single day. Remember what Ford said – when you take your eyes of your goal you’ll see loads and loads of obstacles. Keep your eyes locked onto that goal by filling your mind with all of the ‘reasons why’ you’re going to see this thing through.
Step Four: Think About It
Along with thinking about your reasons for accomplishing your goal, it’s also helpful to focus your mind on how you’ll feel once you’ve done it. Dedicate some time each day to picture your new post-goal life.
How awesome are you going to feel when you’ve accomplished this goal that’s been on your mind for so long? Pretty amazing. Fill your mind with that feeling of accomplishment well before you’ve finished the work. The more you feel connected to the end of the race, the more likely it is that you’ll make it through.
Step Five: Put It All On The Line
It’s time to put your money where your mouth is. Invest in something that will help propel you toward your goal. When you shell out some of your hard earned money to aide in your progress, then you are going to take this process that much more seriously.
It’s time to seriously commit yourself to seeing this goal to completion. If your goal is to lose weight and to get into amazing shape then invest in one of my proven fitness programs.
My clients see results. My clients achieve their goals.
It’s time that you become one of my clients.
Call or email today and together we will get you to your goal.
A goal is a dream with a deadline.
Can you imagine the new-and-improved body of your dreams?
Now is the time to attach a deadline to that dream so that it becomes reality
Here’s a slow cooker recipe that cooks while you are away at work, making it convenient and easy to eat a healthy dinner. Serve these pork ribs over a bed of cauliflower rice or fresh spinach. Makes: 6 Servings
Here’s what you need…
For the Tropical Spice Rub:
- 1/4 cup coconut flour
- 1/2 teaspoon pepper
- 2 teaspoon dried ground mustard
- 1 teaspoon allspice
- 1 teaspoon smoked paprika
For the Tropical Pork Ribs:
- 1-3 lbs boneless country style ribs
- 2 Tablespoons coconut oil
- 1/2 yellow onion, chopped
- 2 red apples, chopped
- 1/2 cup fresh pineapple, chopped
- dash of smoked paprika
- salt and pepper to taste
- small butternut squash, peeled, seeded and cubed
- 1/2 orange bell pepper, chopped
- 1/2 red bell pepper, chopped
- 1/2 cup apple sauce
- In a medium bowl combine the Tropical Spice Rub ingredients.
- Rinse and pat dry the pork ribs. Season with salt and pepper, then coat each side with the Tropical Spice Rub.
- In a large skillet, place the coconut oil over medium-high heat. Place the coated ribs in the skillet, and brown on all sides.
- Place the browned ribs in your slow cooker.
- In the skillet, over medium heat, combine the remaining ingredients. Heat for 5 minutes, mixing until fully incorporated. Remove from heat and spread evenly over the top of the ribs.
- Cover and cook on low for 4-6 hours.
Nutritional Analysis: One serving equals: 359 calories, 12g fat, 405mg sodium, 23g carbohydrate, 4g fiber, and 23g protein
And if you’re eating a number of your meals out at restaurants then you’re going to want to keep reading because the average restaurant meal contains more than 1,200 calories.
Most people have no idea just how fattening restaurant entrées are. In fact, the following information may shock you.
Here, in no particular order, are 5 of the most fattening restaurant dishes along with tips that I’ve included to equip you in making lighter, healthier versions of these dishes at home.
Bad Food #1: Cobb Salad
Cobb salads are loaded with cheese, bacon, egg, and topped with a creamy dressing. Sure, you’re eating a salad, but that salad is likely to contain more calories than a burger.
At-Home Version: Making a lighter Cobb Salad at home is easy and quick. Start with a dark lettuce, like spinach or arugula, to get the most nutritional value. Top it with hard boiled egg whites, baked turkey bacon, light cheese, avocado and drizzle lemon juice and vinegar for dressing. This at-home version has dramatically lower calories while still providing you with a satisfying, tasty dish.
Bad Food #2: Spinach Artichoke Dip
When it comes to appetizers, spinach dip is filled with veggies so its calorie content is often underestimated. Don’t be fooled: just half a cup of this creamy dip will set you back about 350 calories. And if you finish the bowl yourself then you’ve just taken in 1,000 calories in dip alone, not to mention the chips or pita bread you scooped it with.
At-Home Version: That delicious creamy spinach flavor can be recreated at home by using low-fat milk, spinach, some olive oil and a sprinkle of parmesan cheese. A quick Google search for ‘light creamed spinach recipe’ will give you plenty of recipe options that are much lower in fat and calories than the restaurant version.
Bad Food #3: Chicken Tenders
Fried chicken of any kind from a restaurant is going to be loaded with more fat and calories than you’d believe. Even a serving on the kid’s menu will tip the scales at over 800 calories.
At-Home Version: Making faux fried chicken at home is easy and surprisingly delicious. Whip up a few eggs with some Dijon mustard, garlic powder and onion powder. Dip your skinless, boneless chicken tenders in the mixture and then coat with almond flour, thyme, paprika and salt. Bake at 350 degrees F for 35 minutes or until no longer pink, flipping once halfway through. Turn on the broiler for the last couple of minutes to make it nice and crispy.
This at-home version will save you hundreds of calories that would have ended up around your waist.
Bad Food #4: Sliders
Sliders are so small, there’s no harm in enjoying a couple of, right? Wrong. Despite their petite package, enjoy a couple sliders and you’ll have taken in more than 1,000 calories.
At-Home Version: The biggest problems with the restaurant slider are its fatty meat content and the refined-carbohydrate bun. So at home you can remedy these two issues. 1) Use lean, ground turkey to create petite patties. Use your grill pan to cook them with minimal oil. 2) Instead of the carbohydrate-filled bun, use large pieces of butter lettuce to wrap around your patties. Add sliced tomato, low fat cheese and grilled onion and secure the whole thing with a toothpick. These at-home sliders are guilt-free!
Bad Food #5: Pasta
Eating a pasta-based dish at a restaurant is weight-loss suicide. There’s no way to escape all those carbohydrate calories unscathed. The 1,000+ calories found in the noodles will quickly end up stored on your body as fat.
At-Home Version: There are two really easy and guilt-free ways to mimic pasta noodles at home. 1) Bake a spaghetti squash until tender, then scoop out the soft, angel hair-like strands and top with your healthy pasta sauce. 2) Using a vegetable peeler, create long strips of zucchini and top with your healthy pasta sauce.
Cooking more of your meals at home, using the tips above, will save you many hidden calories and goes hand-in-hand with regular, challenging workouts in seeing you to your fitness goal, Call or email today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to getting you to your fitness goals.
We all have our favorite things to order when we eat out or get take-out. As you’ve seen above, these items can be made at home, in a much healthier way.
This is cool because it allows you to eat the same foods that you love, while losing weight and getting closer to your fitness goals.
It’s easier than you think. Make a list of your top 5 restaurant entrees and go online to search for healthier ways to cook them.
Start with the recipe below for Crispy Orange Chicken.
Who doesn’t love ordering crispy orange chicken? Forget the restaurant. Now you can stay in and make it yourself at home. Rest assured that this meal is filled with healthy ingredients that will not derail your fitness results.Servings: 6
Here’s what you need:
- 1/2 cup orange juice concentrate (no sugar added)
- 3 Tablespoons coconut aminos
- 1 Tablespoon olive oil
- Zest from one orange
- 3 cloves garlic, minced
- Dash red pepper flakes
- 2 packets Stevia
- 1 tablespoon coconut oil
- 2.5 lbs boneless skinless chicken thigh, cut into bite sized pieces
- Dash salt and pepper
- Dash granulated onion
- 1 tablespoon sesame seeds
- 3 green onions, chopped
- Combine the orange juice concentrate, coconut aminos, olive oil, orange zest, red pepper flakes and Stevia in a small bowl. Mix well and set aside.
- In a large skillet, heat the coconut oil on medium-high.
- Generously season the chicken pieces with salt, pepper and granulated onion. Add chicken to hot skillet and brown on all sides.
- When chicken is almost fully cooked, add the orange sauce, stirring to coat all of the chicken. Cook, uncovered, simmering the sauce until thickened and fully sticking to the chicken.
- Garnish with sesame seeds and freshly chopped green onion.
Nutritional Analysis: One Serving Equals, 282 calories, 12g fat, 505mg sodium, 12g carbs, 1g fiber, 35g protein
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