Look Your Best for the Holidays

With holiday parties and gatherings quickly approaching, most of us are now thinking about looking our best while dressed in our finest. Too bad that losing body fat is a slow and steady process, rather than an instantaneous fix.

However…I do have an extremely effective 2-step method for losing belly fat faster than ever, and I’d like to share it with you today so that you can utilize it to look and feel your best this holiday season.

Look Your Best for the Holidays. This deadly, fat-incinerating method fights fat simultaneously on two separate fronts for maximum effectiveness: your sugar intake and your high intensity workouts.

First: This step requires zero extra effort on your part! In fact all you have to do is NOT do something that you’re currently doing! You stop consuming refined sugar, in all its forms. This means no sodas, no desserts, no packaged snacks, no candy, no mocha lattes, NO SUGAR AT ALL!

When you stop to evaluate your diet, it may be shocking to find out how much refined sugar has crept in. Nothing will contribute to fat gains as swiftly as consuming sugar, so it makes sense that cutting sugar out is the top must-do for shedding those unwanted pounds.

It’s not necessary, or beneficial, to starve yourself during this time of rapid fat loss – you should fill in your diet with lean meats, vegetables, nuts and seeds as you cut out the refined sugar. Keep your metabolism high by fueling up on high protein, high fiber, low carb, and zero sugar foods whenever hunger strikes.

Second: Here’s the step that requires some effort, but trust me when I say it’s worth it. You crank up the intensity of your workouts to a whole new level.

Most people take exercise on with the slow and steady mentality – moving, pushing and pulling as little as possible while still “getting the job done”. I’ve got some news for you…if you still have belly fat to lose then the job wasn’t getting done.

If you can comfortably hold a conversation, hardly break a sweat, or feel the same when it’s over as you did when it began, then you’re simply not pushing yourself hard enough while you exercise.

Increasing the intensity of your workouts requires focused intent. You must go into the session with the goal of pushing your body to the limit. Remember, it’s a contained timeframe that will be over shortly, so bear down and deal with the discomfort. With practice you will learn to embrace the burn.

The safest and most effective way to crank up the intensity and effectiveness of your exercise time is to work with a qualified fitness professional, such as myself. I would love to hear from you!

Call or email me today and together we will get you started on your fastest fat loss ever now before the holiday season brings on more unwanted pounds.

Eat More Protein = Burn More FatWant even more fat loss? Studies continue to prove that diets high in protein encourage more fat loss than diets high in carbohydrates. Each of your snacks and meals should be built around a centerpiece of high quality, lean protein.
Chicken Lettuce Boats
2017-11-19
I love recipes like this, where the flavor and enjoyment outshine the health benefit. One bite of these Chicken Lettuce Boats and you’ll see what I mean – the crunch, the collision of flavors and the creamy enjoyment will push all thoughts of calories and fat grams out of your mind…but rest assure that this recipe is highly healthy and will keep you on track towards your fat loss goal. Enjoy!

Servings: 6

Here’s what you need

  • 2 small apples, cored and chopped
  • 1 Tablespoon orange juice
  • 3 cups roasted chicken, chopped
  • ¼ cup toasted walnuts, chopped
  • ¼ cup black raisins
  • 1 (4oz) can mild diced green chiles
  • ½ cup non-fat plain Greek yogurt
  • ¼ cup light, balsamic dressing
  • sea salt and black pepper to taste
  • 1 head butter lettuce
  • red grapes – optional for serving

Instructions

  1. In a large bowl combine the chopped apples and orange juice. Mix to combine.
  2. Add the remaining ingredients (save for the lettuce and grapes) and mix well. Chill, covered, for 15 minutes or until ready to serve. Use an ice cream scoop to place the chicken salad on each lettuce leaf. Garnish the plate with red grapes and Enjoy!

What is Metabolism?

What is Metabolism?

This word “metabolism” is thrown around a lot these days.

You know that if yours is too slow you might gain weight.  But what exactly does this all mean?

Well technically “metabolism” is the word to describe all of the biochemical reactions in your body.  It’s how you take in nutrients and oxygen and use them to fuel everything you do.

Your body has an incredible ability to grow, heal, and generally stay alive.  And without this amazing biochemistry you would not be possible.

Metabolism includes how the cells in your body:

  • Allow activities you can control (e.g. physical activity etc.).
  • Allow activities you can’t control (e.g. heart beat, wound healing, processing of nutrients & toxins, etc.).
  • Allow storage of excess energy for later.

So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.

Which brings us to the “metabolic rate”.  

Metabolic rate

This is how fast your metabolism works and is measured in calories (yup, those calories!).

The calories you eat can go to one of three places:

  • Work (i.e. exercise and other activity).
  • Heat (i.e. from all those biochemical reactions).
  • Storage (i.e. extra leftover “unburned” calories stored as fat).

As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.

There are a couple of different ways to measure metabolic rate.  One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you’re not being physically active.

The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.

What affects your metabolic rate?

In a nutshell: a lot!

The first thing you may think of is your thyroid.  This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism.  Of course, the more thyroid hormone there is the faster things will work and the more calories you’ll burn.

But that’s not the only thing that affects your metabolic rate.

How big you are counts too!  

Larger people have higher metabolic rates; but your body composition is crucial!  

As you can imagine muscles that actively move and do work need more energy than fat does.  So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be.  Even when you’re not working out.

This is exactly why weight training is often recommended as a part of a weight loss program.  Because you want muscles to be burning those calories for you.  

The thing is, when people lose weight their metabolic rate often slows down which you don’t want to happen.  So you definitely want to offset that with more muscle mass.

Aerobic exercise also temporarily increases your metabolic rate.  Your muscles are burning fuel to move so they’re doing “work”.

The type of food you eat also affects your metabolic rate!

Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermic effect of food” (TEF).

You can use it to your advantage when you understand how your body metabolizes foods differently.  

Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%.  By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.

Another bonus of protein is that your muscles need it to grow.  By working them out and feeding them what they need they will help you to lose weight and keep it off.

And don’t forget the mind-body connection.  There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.

This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.

Recipe (Lean Protein): Lemon Herb Roasted Chicken Breasts

Serves 4

2 lemons, sliced

1 tablespoon rosemary

1 tablespoon thyme

2 cloves garlic, thinly sliced

4 chicken breasts (boneless, skinless)

dash salt & pepper

1 tablespoon extra virgin olive old

Preheat oven to 425F.  Layer ½ of the lemon slices on the bottom of a baking dish.  Sprinkle with ½ of the herbs and ½ of the sliced garlic.

Place the chicken breasts on top and sprinkle salt & pepper.  Place remaining lemon, herbs and garlic on top of the chicken.  Drizzle with olive oil.  Cover with a lid or foil.

Bake for 45 minutes until chicken is cooked through.  If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).

Serve & enjoy!

Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!

References:
http://www.precisionnutrition.com/all-about-energy-balance

https://authoritynutrition.com/10-ways-to-boost-metabolism/

Get Everything You Want in 2017

Get Everything You Want in 2017
Here’s to a Happy New Year and to getting everything that you want out of 2017!

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 2017:

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 2017?

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.

2017 is about to get a whole lot more exciting.

Sesame Chopped Salad

Here’s a new salad for a new year. Chopped salads are a fun departure from ordinary salads, and are so simple to make. Always add a side of lean protein for a perfect meal.

Servings: 1

Here’s what you need…

  • 1 cup cabbage
  • 1 carrot
  • 1 green onion
  • 1 Tablespoon fresh cilantro
  • 1 Tablespoon sliced almonds
  • 2 teaspoons sesame low fat dressing
  • ½ cup cooked chicken breast

Instructions:

  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.

BEST way to GET FIT

BEST way to GET FIT
Talk to 10 people and you’ll get 10 different opinions on the best way to get fit.

One will tell you to attend an aerobics class. Another will swear by jogging. Yet another will tell you that dance and biking worked for them.

The truth is that there’s really only one effective way to get fit. 

Before I get into the details, it’s important that we agree on the definition of ‘fit’. Too often thin is mistaken for fit, and that’s not what you should strive for.

When someone is thin, but has very little muscle tissue, they aren’t truly fit.

Here’s why thin doesn’t equal fit:
Their body fat percentage will be higher than ideal—even though you won’t see a lot of fat on them, if their muscle percentage is low then fat percentage will be higher.
Their resting metabolism will be low, since little muscle is present to burn calories at rest.
Their body won’t be functionally strong, which will lead to injuries and frustrations.
So how does one get truly fit? It’s this simple: Strength Training.

Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. You could do this with traditional weights, exercise bands, medicine balls, cable machines, sandbags, kettle bells or even just using your own body weight.
Regular strength training has the following side effects…
Strength and muscle tone
Cardiovascular capacity
Speed, Agility and Flexibility
Resistance to injury and disease
If that’s not enough to convince you that strength training is the only way to truly become fit, then read on…


Top 9 Reasons To Strength Train

1. To Build Muscle and Gain Strength: Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.

2. To Lose Fat: When it comes to losing size, all that you want to see go is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.

3. To Build Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses when it comes to osteoporosis.

4. To Alleviate Anxiety, Stress and Depression: Sure there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?

5. To Sleep Better: Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.

6. To Improve Chronic Back Pain: If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of lowered pain.

7. To Improve Insulin Sensitivity: Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.

8. To Improve Good to Bad Cholesterol Ratio: Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?

9. To Raise your Metabolism: This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?

A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.

If you’re ready to begin your body transformation then feel free to reach out to me.

Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!
3 Ways to GET MORE From Your Workout
Use the following three tips to bring your routine up to the next level:

1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.

2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.

3. Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.


Greek Yogurt Parfaitunnamed-4
This recipe makes a tasty breakfast or a high energy snack. Plain Greek yogurt is a fantastic filler that’s packed with protein and makes the perfect backdrop for ripe fruit and a sprinkle of crunchy, natural granola. To lighten this recipe up even more feel free to leave out the granola. Enjoy!

Servings: 3

Here’s what you need…
¾ cup fat-free plain Greek yogurt
A few drops of stevia
2 cups sliced mixed plums, peaches, nectarines, and sprinkle of cinnamon
¾ cup granola
Instructions:
In a medium bowl, mix the yogurt with the stevia.
In another medium bowl, mix the sliced fruit with the cinnamon.
In serving dishes, layer the yogurt, fruit, and granola.
Nutritional Analysis: One serving equals: 146 calories, 16g fat, 34mg sodium, 39g carbohydrate, 7g fiber, and 15g protein

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All you have to do is follow some fitness and nutrition guidelines and your transformation is on us.

That’s a guarantee.

We will do everything in my power to help you reach your goal and succeed. But you do have to put in the work.

If you succeed, we succeed. Without your success we have no proof that our system works. We want to show off your transformation to future participants.

Our program is proven to work. You just need to commit and decide that it’s your time now!