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Tuesday, October 16, 2018

Your Guide To Eating Out Healthy

Your Guide To Eating Out Healthy

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.

Here’s Your Guide to Eating Out Healthy…



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

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 advertising 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 don’t 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.

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.

Forget Diets



Have you forgotten how terrible refined sugar is for your body? Despite being well-known as the most fattening ingredient, most of us still eat it everyday! Here’s reminder of why sugar ruins your health:

Sugar contributes to obesity
Sugar suppresses the immune system
Sugar causes hyperactivity and anxiety
Sugar consumption contributes to disease
Sugar interferes with absorption of minerals

Egg White Muffins with Kabocha and Brussels Sprouts



Had enough protein shakes for one day? How about filling up on these delicious Egg White Muffins? The inspiration for these muffins came from a fancy egg white frittata enjoyed at a swanky restaurant. This recipe gives you all the same gourmet flavor with the convenience of a handheld muffin. Enjoy for breakfast, lunch or snack time!

What makes these muffins so fancy? It has Kabocha squash and Brussels Sprouts giving stand-out flavor and texture to the egg whites. Be sure to dice your Kabocha very tiny and to shred the Brussels Sprouts quite thin. Also if you can’t find Kabocha squash then Butternut Squash works too.

Courtesy of RealHealthyRecipes.com

What you need



Serves 12

Non-stick, olive oil cooking spray
2 teaspoons olive oil
1 cup Kabocha squash, peeled, seeded and finely diced
1 cup Brussels Sprouts, finely shredded
dash of sea salt and black pepper
20 egg whites

Instructions



1. Preheat the oven to 350 degree F. Lightly spray 12 muffins tins with non-stick olive oil spray.

2. In a skillet place the olive oil over medium high heat. Add the squash and Brussels Sprouts and sauté until tender, about 5 minutes. Season with salt and pepper. Remove from heat and cool.

3. In a large bowl whisk the egg whites with a sprinkle of salt and pepper. Stir in the tender veggies. Divide the egg mixture into the 12 prepared muffin tins.

4. Bake in the preheated oven for 18-20 minutes, until the eggs have set. Keep in an airtight container in the fridge for up to 5 days. Enjoy!

Nutritional Analysis



One serving equals: 49 calories, 1g fat, 2g carbohydrate, 88mg sodium, 1g sugar, 1g fiber, and 8g protein.

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

Tuesday, October 9, 2018

Here’s A New Perspective…

Here’s A New Perspective…

Do you exercise with the hopes of reaching a specific number on the scale? Or are you wishing to fit into a certain size dress or jeans? While having a goal is great, it will NOT ensure your success.

Consider how many people you know who have had a specific weight that they wanted to reach. You are likely one of them. This number might have been posted up on a sticky note on the fridge, reminding you to watch what you eat and consistently make it to the gym. Maybe this number was updated and recorded everyday, to enforce accountability.

How long did that last? A week? Two weeks? Statistics dictate that it likely didn’t last longer than a few weeks until that “goal number” began to fade from your life. Then you took it down off the fridge, or you stared at it defiantly as you reached for the off-limits food. You began to look at your goal number as an adversary rather than something good.

I’m going to clue you in on a new perspective that may help you when it comes to fitness, fat loss, and achieving any goal. Read on, this one is worthwhile.

IT’S NOT ABOUT REACHING A SPECIFIC WEIGHT.



This may go against everything you’ve come to believe about achieving a goal, but then, your techniques haven’t exactly been working. The number that you’re hoping to magically be one day doesn’t matter one bit, and here’s why…

IT’S ACTUALLY ABOUT LIVING IN THE MOMENTUM.



Can you remember how it felt the last time that you ate clean, exercised hard and got adequate sleep for a few consecutive days? A feeling of momentum came over you, didn’t it? There was a buzzing in your cells and a rhythm in your pace. You felt alive, you felt sexy, and you felt empowered. Never mind that you weren’t yet at your goal number, you were headed there!

Getting down to your goal weight, and fitting into your goal size, is the direct result of living in that state of momentum for an extended period of time. You see, the momentum can be felt immediately, once you start eating clean, exercising hard and taking care of your health, whereas that “goal number” simply can’t be felt until it is achieved, and so it’s not as powerful a motivator.

My challenge and advice to you is to find the joy of living in the momentum, and keep that momentum going until your goal number is achieved. Focus only on the momentum, not on the number.

Fitness is a way of life. Being lean is a lifestyle. Neither of which can be had by going about it halfheartedly.

You have to become the momentum.



Call or email me today and we will get your momentum started on the exercise program that will reshape your body once and for all!

Here’s Why Sugar Ruins Your Health



Have you forgotten how terrible refined sugar is for your body? Despite being well-known as the most fattening ingredient, most of us still eat it everyday! Here’s reminder of why sugar ruins your health:

Sugar contributes to obesity
Sugar suppresses the immune system
Sugar causes hyperactivity and anxiety
Sugar consumption contributes to disease
Sugar interferes with absorption of minerals

Easy Green Bean, Egg and Quinoa Salad



Here’s a tasty way to eat your green beans – tossed with quinoa, sliced plum and topped with hard boiled egg. This type of salad, where the base is a steamed vegetable and protein is added on top, makes a phenomenally fit meal that will help get you to your fitness goals faster than ever. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need



Serves 4

1 cup cooked red quinoa
2 cups green beans, steamed and cut into 1 inch pieces
1 ripe plum, thinly sliced
2 hard-boiled eggs, sliced
2 teaspoons sesame oil
2 Tablespoons fresh lime juice
½ teaspoon sea salt
ground black pepper

Instructions



Combine the quinoa, beans, plum and egg in a large bowl.

Drizzle with the sesame oil, lime juice, salt and pepper. Mix well and enjoy!

Nutrition



One serving equals 225 calories, 7g fat, 270mg sodium, 31g carbohydrate, 5g fiber, and 10g protein

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

Monday, October 8, 2018

What’s The Deal With Activated Charcoal?

What’s The Deal With Activated Charcoal?

Every once in a while a nutrition trend just takes over the internet. You’ll find it on all your favorite food blogs, fitness gurus will rave about it on YouTube, and you’ll see pictures of it on all your health nut friends’ social media. Right now that food trend is activated charcoal. People are doing everything from adding a scoop to their morning protein shake to making soft serve ice cream cones. So what’s the deal with activated charcoal? Is it just a fad or should you start including it in your diet? Our nutritional counselor discusses:

Friday, October 5, 2018

Asian Chicken Dinner

Asian Chicken Dinner

Serve this flavorful Southwestern Chicken Dinner with a heaping side of dark leafy greens. This is the epitome of a meal focused on protein and fiber. It’s meals like this that will melt off body fat and improve your health and fitness. Enjoy!

Courtesy of RealHealthyRecipes.com

What You Need



Serves 6

1 pound organic, boneless, skinless chicken breast
2 Tablespoons Olive oil
1 clove garlic, minced
1 yellow onion, chopped
2 heads broccoli, chopped
2 carrots, cut in half and then into 2 inch segments
2 heads baby bok choy, chopped
1 zucchini, chopped
1 teaspoon fresh ginger, minced
¾ cup chicken broth (divided)
2 Tablespoons arrowroot starch
2 Tablespoons toasted sesame seed oil
1 Tablespoons ume plum vinegar
1 Tablespoon coconut aminos
1 ripe, organic mango, peeled, pitted and chopped

Instructions



1. Rinse the chicken and cut into 1-inch cubes.

2. Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.

3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.

Nutrition


One serving equals: 243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

Thursday, October 4, 2018

The Six Worst Things You Can Have For Breakfast

The Six Worst Things You Can Have For Breakfast

Breakfast is the most important meal of the day. Not only is it when you get the nutrients to power you through your busy schedule, but eating a healthy breakfast can set a healthy tone for the rest of the day. Not all breakfast foods are healthy though, some can be really bad for you. Here are some foods our nutritionists recommend you avoid putting on your breakfast plate and some healthy options to eat instead:

Tuesday, October 2, 2018

I Heard You Cheat

I Heard You Cheat

…on your diet.

We live in society where food temptations are everywhere. Walk through a store and you’ll see the unhealthy food items displayed front and center. Turn on the TV and you’ll be assaulted with commercials for fattening foods. Open a magazine and you’ll notice glossy pin-ups of sugary snacks. Go down the street and you’ll have restaurant signs clamoring for your attention.

In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging. You treat tempting food as a reward. You turn to tempting food for comfort. You rely on tempting food as stress relief. You allow tempting food to become a habit.

It’s Your Turn to Win



Temptation doesn’t need to have the upper hand on you anymore. It’s time to fight back using your most powerful asset: your brain.

Your mind is an amazing thing. Once it is made up about something it is nearly impossible to change it.

A Matter of Perspective



Imagine for a moment that you’re peacefully floating down a river in an inner tube. The sun is out, the birds are chirping, and you are having a wonderful time. You feel great about the river because it is making you feel good.

Now imagine that you are in a plane flying over the river. Your eye is immediately drawn to an enormous rocky waterfall. You look up the river and just around the bend is a person floating in an inner tube, having a wonderful time, headed straight for the treacherous falls.

Do you think that after your plane ride you’d be happy to get an inner tube and float down the river? Of course you wouldn’t. You’ve seen that the river spells disaster.

You now have a negative association (watery death) with the river rather than your initial positive association (relaxing fun).

Overcoming temptation is all about building negative associations in place of existing positive ones. Use the 2 steps below to harness the power of your mind to become stronger than any temptation.

Step One: Create a Strong Negative Association with all the BAD STUFF



If cookies and chips and burgers are put on a pedestal in your mind as your favorite things to eat, then you will always eat unhealthy and will continue to gain weight. What do you dislike about tempting food?

It makes you unhealthy.
It causes weight gain.
It drains your energy.
It kills your confidence.
It degrades your quality of life.
It hurts your love life.

Every time that you encounter tempting food items focus on your list of negatives. It’s time to kick those cookies off the pedestal and to put something healthy in its place.

Step Two: Create a Strong Positive Association with all the GOOD STUFF



Now that your mental pedestal has been cleared, put healthy food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are a great place to start. What do you love about healthy food?

It makes you healthy.
It causes weight loss.
It boosts your energy.
It builds your confidence.
It improves your quality of life.
It enhances your love life.

Immerse yourself into the world of healthy food. Browse the aisles of a natural food store. Walk through a farmer’s market. Bring healthy snacks to work. Clear your kitchen of anything unhealthy.

Using the technique above, you will soon find that healthy food is your favorite food.

And cheating will become a thing of your past.

The Ripple Effect



When you put time and energy into exercise it makes it easier to eat healthy. And when you eat healthy it makes you more likely to exercise.

It’s the ripple effect. When you make positive strides in one area of your life, other areas will soon follow.

Keep in mind that while nutrition is extremely important for fat loss, lasting results are achieved through a combination of both healthy eating and challenging exercise.

Would you like to get that ripple effect started in your life? Call or email me now to begin one of my fitness programs that will quickly transform your body.

Guilt-Free Cookie Dough



Most of the time cookie dough is an off-limits indulgence that you may dip into on a Friday night while watching a movie at home…only to wake up feeling guilty the next day. Sure, you know you should resist, but sometimes you simply need a sweet, satisfying treat.

Enter this exciting new recipe for Guilt-Free Cookie Dough! It has all of the creamy, cookie-dough goodness that you crave without the regrettable ingredients. Instead of butter, flour and sugar this cookie dough treat is made with creamed chickpeas, peanut butter (or almond butter), stevia and a touch of honey.

Just one creamy spoonful is all it will take to convince you that you can have your cookie dough…and eat it too :-)

Courtesy of RealHealthyRecipes.com

What you need



Serves 12

1 (15oz) can chickpeas, drained and rinsed
¼ cup creamy, natural peanut butter or almond butter (no sugar added)
1 Tablespoon honey
20 drops liquid stevia
2 Tablespoons ground flax seeds
2 teaspoons vanilla extract
1 Tablespoon coconut milk
2 cracks of fresh sea salt
¼ cup Lily’s stevia-sweetened dark chocolate chips

Instructions



1. Combine all of the ingredients, except the chocolate chips, in a food processor. Blend until smooth and creamy. Add more coconut milk if needed.

2. Transfer the dough to a bowl. Mix in the chocolate chips. Enjoy!

Nutrition


One serving equals 197 calories, 6g fat, 25g carbohydrate, 6g sugar, 12mg sodium, 7g fiber, and 10g protein

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

Monday, October 1, 2018

Staying Fit As Fall Rolls In

Staying Fit As Fall Rolls In

As seasons change, so do many menus. It's easy to keep eating light and fresh during spring and summer when so many great foods are in season, but as the temperatures dip and fall rolls in, many people switch to heartier fare. For much of the country, things like chilis, soups, stews, and roasts become the norm throughout fall and winter.

Friday, September 28, 2018

Easy Chopped Chicken Salad

Easy Chopped Chicken Salad

This quick and simple salad is a delicious solution to the age-old question, “What’s for dinner?” It’s filled with wholesome ingredients, protein and fiber to enhance your hard-earned fitness results.

Keep these simple ingredients on hand in your fridge and throw this salad together a few times each week to reduce the number of meals you eat out or order in.

Courtesy of RealHealthyRecipes.com

What You Need - Healthy Salad Recipe



Serves 6

For the Salad



2 cooked chicken breasts, chopped
½ cup cherry tomatoes, quartered
1 Tablespoon red onion, minced
½ cup cucumber, chopped
4 cups romaine lettuce, chopped
4 strips, cooked nitrate-free bacon, chopped
1 avocado, chopped

For the Dressing



⅛ cup olive oil
2 Tablespoons lemon juice
1 packet stevia
1 teaspoon crushed garlic
1 teaspoon Dijon mustard

Instructions



1. Combine all of the salad ingredients in a large salad bowl. Mix to combine.

2. Combine all of the dressing ingredients in a small bowl. Drizzle over the salad and serve.

Nutrition


One serving equals: 218 calories, 12g fat, 189mg sodium, 5g carbohydrate, 4g fiber, and 22g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

Thursday, September 27, 2018

Seven “Healthy” Foods You Might Not Know Are Loaded With Sugar

Seven “Healthy” Foods You Might Not Know Are Loaded With Sugar

Eating healthy can be really challenging. Not just because you have to learn what to eat, but things that should be healthy can be made unhealthy by manufacturers. To help you avoid some of these deceptively healthy foods, our nutritional counselors have made a list of seven “healthy” foods to be careful when buying because they may actually be full of added sugars.

Tuesday, September 25, 2018

Try These 7 Fitness Habits

Try These 7 Fitness Habits

It takes a certain lifestyle to attain a fit, lean body…so what do fit people do in their “healthy lifestyle”?

Take a peek with the following 7 Habits of Highly Fit People…

Highly Fit Person Habit #1: They Don’t Buy Junk



Fit people know that if they keep junk food in the house they will eat it sooner or later. So they don’t buy any. Even buying junk food for your kids or spouse is not advised since 1) you’ll likely eat some of it eventually, and 2) your loved ones shouldn’t be eating that junk either. It’s called junk for a reason.

Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks.

Highly Fit Person Habit #2: They Have Priorities



Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I’ve found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.

Treat exercise time with the same importance that you would a business meeting or trip to the dentist.

Highly Fit Person Habit #3: They Stop When Full



Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?

The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn’t empty.

Highly Fit Person Habit #4: They Push Themselves



Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you’re cheating your body out of great results when you don’t push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment.

Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting.

Highly Fit Person Habit #5: They Don’t Eat and Watch



Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you’ll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?

Eat before or after your entertainment and pay attention to what and how much goes into your mouth.

Highly Fit Person Habit #6: They Drink Water



Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat.

Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week.

Highly Fit Person Habit #7: They Are Supported



Fit people don’t leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people take the option of skipping out of the equation.

Want instant support? Call or email me today to get started on your own customized fitness plan.

I hope that these habits have inspired you to make a change for the fitter in your own life.

If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level.

If none, or very few, of these habits describe your lifestyle, then I’ve got good news – you now have 7 effective new habits to start that will get you some awesome results. Don’t try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7.

As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. I look forward to hearing from you.

Easy Slim Down Tip



Do you want a smaller waist?

Try this easy slim down tip: Don’t eat carbohydrates after 4pm. Instead stick with lean protein and green veggies.

This will prevent late afternoon and evening snacking and will quickly result in a slimmer waist.

Low Carb Southwestern Pizza



Craving pizza? Here’s a quick pizza recipe that is sure to satisfy even the strongest of pizza cravings. But don’t worry, this pizza is low carb and guilt-free so you can work it into your weekly meal plan.

The simple technique used to reduce the carbs and the guilt of this pizza is to replace the traditional (flour-based) crust with a protein rich, egg-based crust. By cooking the egg crust in a skillet and then transferring it to the oven it’s possible to create a crust that results in strong-enough-to-hold slices that the whole family will love!

Courtesy of RealHealthyRecipes.com

What you need



Serves 6

8 eggs
2 Tablespoons half and half
sea salt and black pepper
2 teaspoons olive oil
½ cup chunky tomato salsa
½ cup shredded mozzarella
1 cup canned black beans, drained and rinsed
1 red bell pepper, thinly sliced
2 Tablespoons fresh cilantro, chopped

Instructions



1. Heat the oven to 450 degrees F. In a medium bowl whisk the eggs, half and half, sea salt and black pepper.

2. Over medium-high heat, generously grease a large oven-safe skillet with olive oil. Once the skillet is hot, pour in the egg mixture. Leave the eggs, untouched, for 3 minutes. Use a spatula to carefully lift one edge of the egg, then tilt the pan so that the remaining liquid egg on top runs under it. Do this in two places then allow the egg to sit for another 3 minutes.

3. Place the skillet in the oven for 3 minutes. The egg crust will puff slightly and soft eggs on the top will firm. Carefully remove the skillet from the oven (the handle will be hot) and spread with the salsa. Top with the beans, bell pepper and cheese. Return to the oven for 5 minutes, until the cheese has melted.

4. Remove the pizza from the oven, sprinkle with cilantro, slice and enjoy!

Nutrition


One serving equals 246 calories, 10g fat, 18g carbohydrate, 143mg sodium, 7g fiber, and 18g protein

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

Monday, September 24, 2018

How To Have A Night Out Without Ruining Your Diet

How To Have A Night Out Without Ruining Your Diet

A common barrier to staying on track with a healthy lifestyle is a night out. You can stay diligent all week, but sometimes when the weekend hits, it all goes out the window. Rather than punishing yourself the next day for your bad choices, plan ahead. Following some really basic rules will help make sure you have a great night out on the town without completely derailing your diet.

Friday, September 21, 2018

Quick Chicken Stir Fry

Quick Chicken Stir Fry

No need for your usual take-out order tonight, instead try this quick and healthy recipe. Cooking at home automatically reduces calories and makes losing fat and getting fit easier than it would be while eating take-out.

This recipe meets all the requirements for a healthy dinner. By baking the chicken and using cauliflower for rice, this recipe has half of the calories and 80% less fat than a traditional stir-fried chicken meal.

Courtesy of RealHealthyRecipes.com

What You Need



Serves 6

1 head cauliflower
¼ cup coconut aminos
¼ cup mirin (sweet rice wine)
1 Tablespoon coconut nectar
1 Tablespoon apple cider vinegar
2 Tablespoons organic chicken broth
3 teaspoons sesame oil, divided
1 pound skinless, boneless chicken breasts
8 ounces snow peas, halved lengthwise diagonally
1 bunch green onions, cut into 1-inch pieces

Instructions



1. Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor. In a large skillet heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.

2. Combine coconut aminos, mirin, coconut nectar, apple cider vinegar and chicken broth in a small saucepan; bring to a boil. Reduce heat; simmer 3 minutes. Remove from heat.

3. Heat a large nonstick skillet or wok over medium-high heat. Add 2 teaspoons toasted sesame oil to pan; swirl to coat. Add chicken breasts to pan; cook 3 minutes on each side or until browned. Transfer to a cutting board; cool slightly. Cut into 1-inch slices.

4. Return pan to medium-high heat; add remaining 1teaspoon toasted sesame oil to pan. Add snow peas and onions; sauté 2 minutes. Add coconut amino mixture and chicken to pan; cook 2 minutes or until liquid is syrupy and chicken is thoroughly heated, stirring frequently. Place 1 cup rice in each of 4 shallow bowls; top each serving with 1 cup chicken mixture.

Nutrition


One serving equals: 256 calories, 6g fat, 621mg sodium, 25g carbohydrate, 6g fiber, and 28g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

Thursday, September 20, 2018

How To Buy The Perfect Workout Clothes

How To Buy The Perfect Workout Clothes

Workout clothes are often an afterthought. We know we’re going to sweat and get dirty, so we’ll just throw on something comfortable. However, a good set of workout clothes can actually improve your performance and help you feel better after working out. Plus, they can make you feel confident and ready to get moving. If you’ve never shopped for workout clothes before, here are some tips from our personal trainers to help you shop.

Wednesday, September 19, 2018

You Don’t Have To Undue Your Hard Work With Dessert

You Don’t Have To Undue Your Hard Work With Dessert

I hear it all the time – that after-dinner, pre-bedtime, an insatiable craving that comes just about every night. You had a great dinner and while you’re satisfied, you’d do just about anything to satiate that sweet tooth creeping in. Besides that 2pm work snack, this is one of the hardest cravings I’ve found to overcome. 

If you indulge, you’re like to hurt all the hard work you’ve put in during your small group fitness class or your personal trainer session. A piece of cake, a bowl of ice cream, or a slice of pie are all typically packed chock full of sugars, fats, and empty calories you’ll be eating right before bedtime. What you’ll find is that even with all of the hard physical work you’re putting in, you’re not getting anywhere, and where is the motivation in that? The good news is, however, that you can put these cravings to bed, enjoy a little something sweet, and you don’t have to sabotage your hard work in doing so. 

What your body wants is something of a treat, but what your brain knows to give it is something really unhealthy. Mastering dessert cravings takes trying new healthy sweet alternatives, and showing your brain that cake or candy isn’t your only option here. A few sweet treat dessert recipes, that won’t undue your efforts, that I love are:

  • Cinnamon Sugar Acorn Squash – Cinnamon, coconut sugar, and sea salt combine to pack acorn squash full of sweet and indulgent flavor. This dessert recipe features just 105 calories and 4 grams of sugar. 
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  • Super Seed Bark – This indulgent little chocolate treat is packed full of omega 3 fatty acids and chia seeds, hemp seeds, quinoa, cashews, walnuts, and sesame seeds. Leaving you amply satisfied, the recipe only contains 143 calories and 2 grams of sugar, while packing a 4 gram protein punch accompanied by 3 grams of fiber. 


  • Magical Quinoa Brownies – These quinoa chocolate brownies aren’t just great for dessert, they also make a pretty indulgent breakfast as well. The brownies contain 218 calories with just 3 grams of sugar, but 9 grams of protein and 11 grams of fiber give them that perfect day-starting punch.  

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

Tuesday, September 18, 2018

Don’t Believe It

Don’t Believe It

I’ve got to warn you, there are myths still going around about strength training.

The truth is that strength training is one of the absolute best things you can do for your health and appearance.

If you’ve fallen for these 5 myths then you’re missing out on tremendous potential results.

It’s a Myth…that Muscle Turns Into Fat



Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order.

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.

It’s a Myth…that Strength Training Doesn’t Burn Fat



On the contrary, muscle mass is your number one ally against fat gains.

A pound of muscle burns 10-20 calories each day, while you’re just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.

It’s a Myth…that Lifting Weights Makes Women Bulk Up



Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which is quite the look you’re going for.

The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort.

The tighter, toned figure of a recreational female weight lifter is every bit feminine.

It’s a Myth…that Strength Training Is For Young People Only



Ha, that’s a used-up excuse that senior citizens across the globe have shattered.

Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine.

Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning.

It’s a Myth…that Light Weights and High Reps Tone Best



This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone.

We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set.

Including strength training as a part of your fitness routine is essential for achieving a fit and toned body.

My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals.

Call or email today and we’ll get you started on the program that’s best for you.

The Many Forms of Strength Training



Resistance training is no longer limited to dumbbells and barbells. Each of the following are ways to challenge your body with resistance:

Kettle bells
Medicine Balls
Exercise Bands
Weight Machines
Body Weight Training
Suspension Trainers

Chili-Roasted Salmon and Veggies



What’s for dinner tonight? I have a delicious recipe for Chili-Roasted Salmon and Veggies to share with you that’s quick, satisfying and might be just the new dinner recipe you’ve been waiting for.

The best dinners to fuel your fitness results are a combination of fresh, fiber-rich vegetables and quality protein, like this Salmon and Veggie dish. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need



Serves 4

¼ cup fresh lime juice
1 teaspoon minced garlic
1 Tablespoon chili powder
1 Tablespoon ground cumin
1 Tablespoon olive oil, divided
4 (5-oz) salmon fillets
2 zucchini, sliced into half moons
1 yellow bell pepper, thinly sliced
1 red bell pepper, thinly sliced
1 poblano pepper, thinly sliced
1 small red onion, thinly sliced
sea salt
black pepper

For the Creamy Mustard Sauce



2 Tablespoons coconut cream
1 Tablespoon Dijon mustard
1 teaspoon fresh lemon juice
1 Tablespoon fresh chives, minced
⅛ teaspoon sea salt
⅛ teaspoon black pepper
1 teaspoon water

Instructions



1. Preheat the oven to 425 degrees F. Lightly grease 2 large rimmed baking pans with olive oil. Arrange the salmon fillets on one of the pans and generously season with salt and pepper.

2. In a small bowl combine the lime juice, garlic, chili powder, cumin and 1 teaspoon of the olive oil. Pour half of the spice mixture over the tops of the salmon fillets.

3. In a medium bowl toss the zucchini, bell peppers, poblano pepper and red onion with the remaining 2 teaspoons of olive oil and with the remaining spice mixture. Spread the veggies over the remaining pan and generously season with salt and pepper.

4. Place both pans in the preheated oven for 20-30 minutes, until the salmon is flaky and the veggies are tender. Mix the mustard sauce ingredients in a small bowl and serve over the salmon. Enjoy!

Nutrition


One serving equals 572 calories, 26g fat, 21g carbohydrate, 8g sugar, 30mg sodium, 8g fiber, and 61g protein

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.