Your Personalized Pep Talk (Plus Stir Fry Recipe)

Don’t skim over this…because I’m writing just to you today.

Sure, I may not know your name or where you live, but I understand the frustrations that you have when it comes to you body. I know all about your insecurities over the size of your thighs and how hopeless that can feel.

And today I’m here to motivate you to take action.

The answer to your body frustrations is to get you up off the couch and into the gym, day after day. So here’s my pep talk in bullet form—21 rewards that you will gain from regular exercise.

Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement, simply read over this list and take action.

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Remember that action alleviates anxiety. So whenever you’re feeling anxious over the current shape of your body, take that as a reminder to jump into action. And then begin to reap these 21 rewards of exercise…

1. You’ll reset your body: 

Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.

2. Your clothes will fit better: 

Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.

3. You’ll be less stressed: 

You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

4. You’ll have more energy

WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.

5. You’ll be stronger: 

Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.

6. You’ll be less likely to binge: 

Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

7. You’ll burn calories: 

You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

8. You’ll be more confident: 

Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

9. You’ll have fun: 

Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.

10. You’ll reduce your blood pressure: 

Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

11. You’ll lose the jiggles: 

Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.

12. You’ll increase insulin sensitivity: 

Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

13. You’ll sleep better: 

Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

14. You’ll lower your risk of heart disease: 

Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.

15. You’ll feel great: 

Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.

16. You’ll lower your risk of diabetes: 

Studies show 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, regular exercise is the most effective treatment for reversing the disease.

17. You’ll meet cool people: 

You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.

18. You’ll improve your BMI: 

You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.

19. You’ll increase your endurance: 

Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

20. Your doctor will be impressed: 

How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

21. You’ll look amazing: 

Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.

Are you ready to alleviate your anxiety by taking action? Good!

Simply pick up the phone, or reply to this email, and let me know that you’re ready to get started. I’ll create a personalized fitness plan that’s just right for you and together we will get you into the best shape of your life. Let’s do this!

Your New Body

Can you picture it? Your slimmed-down, toned-up body, that you’ve earned after a few solid months of working out and eating right. Oh the satisfaction!

One of the first things that people always say, when seeing one of my transformed clients, is how much younger they look. Getting rid of excess fat and getting your body into ideal condition is the quickest and easiest way to look and feel younger than ever.

Guarantee that you’ll meet your fitness and weight loss goals by working with me. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results. Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire 🙂

Fastest Chicken Stir Fry

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Think you don’t have enough time to cook a healthy meal? Think again. This healthy and delicious chicken stir fry takes only minutes to make. Instead of chopping the vegetables yourself, this recipe calls for pre-chopped ingredients found in the produce section of your grocery store. Skip the take out line tonight and try this recipe instead. Yield: 6 servings

Here’s what you need…

  • 1 teaspoon olive oil

  • 1 teaspoon chopped garlic

  • 1 cup asparagus, cut into 2 inch segments

  • 1 (16 oz) package pre-chopped stir fry vegetables

  • 1 (10 oz) package shredded cabbage

  • 1 cup chopped pineapple

  • 1 bag free range organic chicken strips

  • 1/4 cup low sodium teriyaki sauce

  1. Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir fry for 5 minutes or until the asparagus turns bright green.

  2. Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender.

  3. Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.

Nutritional Analysis: One serving equals: 117 calories, 1.8gfat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.

Spread the word. Forward this article to your friends, family and coworkers; they’ll thank you for it.

Here's Why You Sabotage Yourself (Plus Chicken Soup with Quinoa)

And here’s how to put an end to it. 

You know the ‘how-to’ of fat loss-eat healthy and exercise-so why are you still living in a body that you’re unhappy with?

In my experience, people carry ‘unwanted’ pounds for very specific reasons. These reasons are subconscious, which is where things get tricky.

Self-sabotage is your subconscious way of protecting yourself.

Sounds crazy, but it makes sense when you realize that it is a defense mechanism meant to keep things in your life from changing.

You say that you want to lose weight to look and feel amazing, but your subconscious is pulling the strings behind the scenes, keeping your goals just out of reach.

As long as your subconscious believes that you are safer being out-of-shape then you’ll be stuck.

Your most valiant efforts will be undermined by self-sabotage every single time.

Frustrating, right?

But don’t give up.

There’s a way to turn everything around, and it all starts with finding out the reason that your subconscious views being out-of-shape as being safe.

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Once you turn the light on to that reason then it will no longer have any power over you.

So, lets dig around for your reason.

  • Do you believe…Change is bad? It’s common to fear the unknown, but this could very well be the reason that you’re not reaching your goal. Being comfortable with where you are today could be the reason that you sabotage your efforts to improve your life through change.

  • Do you believe…Success will bring loss? If you met your weight loss goal, would it bring out resentment and jealousy in your friends and family? Are they counting on you to be the ‘screw-up’?

  • Do you believe…You don’t deserve it? Has someone in your life made you believe that you aren’t worthy of success? Or that they wouldn’t accept you if you were more successful than they are?

  • Do you believe…You’re not capable? Are you unable to imagine yourself at your goal weight? Does the possibility of achieving your goal not seem real?

Spend time thinking about these tough questions and discover why it is that you aren’t meeting your goals. Once your whole mind is primed for success, then nothing will be able to stop you.

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What the mind believes the body achieves. 

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results-without wasting time, energy and effort on mistakes.

Call or email me today. I’d love to get you on the exercise program that will change your body and your life for the better.

The Ugly Truth About Emotional Eating

It happens with most of us.

You have a terrible, horrible, no good, very bad day… and at the end of it you turn to food.

There’s a reason that it’s called comfort food. While you’re eating it you feel better.

And when you’re done eating it you feel worse.

Keep this in mind next time you are tempted to turn to food for comfort:

Emotional eating temporarily relieves distress and then makes it impossible to attain what you really want.

Chicken Soup with Quinoa & Roasted Red Peppers

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By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free.
Servings: 5
Here’s what you need:

  • 1 cup roasted red bell peppers

  • 3/4 cup white bean hummus

  • 2 cups vegetable stock

  • 1/2 cup cooked quinoa

  • 1 cup shredded rotisserie free range organic chicken 

  • dash salt and pepper

  • 2 Tablespoons parsley, chopped

  1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.

  2. Place the remaining red peppers in a blender along with the hummus and vegetable stock. Blend until smooth.

  3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.

  4. Bring to a boil.

  5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley.

Nutritional Analysis: One Serving equals: 248 calories, 11gfat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein

Heres the #1 Fitness Tip (Plus Protein Muffins Recipe!)

This fitness tip is so simple and yet it makes all of the difference when it comes to your results. The sad reality is that over 90 percent of gym goers fail to achieve their goal—even after a full year of consistently exercising. 

Perhaps you can relate? 

It shouldn’t be this way. I believe that you deserve to get the best results possible from the time that you invest in exercise. The simple fitness tip that I share below has the power to change everything for you… 

Your results are equal to the level of intensity in your workout. 

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In other words, you get what you give when it comes to exercise and results. When you simply go through the motions, while staying in your comfort zone, then results will always be a hope for tomorrow and not today’s reality. 

What exactly do I mean when I say intensity

Intensity is a measure of how much energy you’re expending while exercising. The harder you push yourself, the higher your intensity. When you’re simply going through the motions of a routine, without digging down and giving it your all, the workout has low intensity and your results will disappoint. 

While you exercise, pay attention to how you feel. Could you be working harder? If the honest answer is yes, then step it up a notch. It’s worth it… 

In addition to seeing awesome results quickly, there are two more benefits to bringing up your exercise intensity. 

The first benefit is that when you bring the intensity you’re able to shorten exercise time. This means less time spent sweating away in the gym and more time doing the things you really love. All while getting even better results than with longer, low intensity workouts. 

The second benefit is the after burn that you’ll experience after an intense workout. Simply put, this means that your body will continue to burn extra calories long after you have finished exercising. Talk about supercharging your results! Just imagine how quickly your body could transform when you begin to harness the power of exercise intensity. 

One thing to remember—it’s important that you never sacrifice proper form in favor of intensity. As soon as your form starts to be compromised, reduce your intensity to where proper form is achieved. 

I’m here to help you transform your body (and your whole life!) through the power of fitness. 

Call or email today to get started on a fitness plan that will bring the intensity and deliver the results.

The Domino Effect

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The thought of eating healthy and exercising may feel overwhelming. That’s before you experience the domino effect that says when you begin to make a positive change in one area of your life other areas will soon follow. 

Regular exercise makes it easier to eat healthy. Just as healthy eating makes you more likely to exercise. 

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise. 

Would you like to get that domino effect started in your life? Call or email today for a fitness program that will quickly transform your body.

Sweet Potato Protein Muffins

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Most muffin recipes use white flour, sugar, canola oil and dairy—but not these healthy muffins. Each of these Sweet Potato Protein Muffins is packed with nutrients, vitamins, minerals and 9 full grams of protein. Enjoy one as a nutritious breakfast or as an after-workout snack. Servings: 12 Here’s what you need:

  • 1 cup almonds (or almond flour)

  • 10 dates, soaked in hot water for 10 minutes

  • 1 cup baked sweet potato, skin removed

  • 1 cup vanilla flavored protein powder

  • 3 organic cage free pastured eggs

  • 1 teaspoon vanilla extract

  • 1 teaspoon ground cinnamon

  • 1/2 teaspoon ground nutmeg

  • 1/4 teaspoon baking soda

  • pinch of sea salt

  1. Poke a sweet potato all over with a fork and bake at 425 degrees F for 40 minutes. Remove from oven, cool, and remove the skin. Reduce oven temperature to 350.

  2. Pulse the almonds in a food processor until finely ground. Add the remaining ingredients to the food processor and pulse until fully combined.

  3. Generously grease a 12-muffin tin with coconut oil. Divide the batter between the 12 muffin tins and bake for 15-20 minutes.

Nutritional Analysis: 134 calories, 6g fat, 107mg sodium, 10g carbs, 2.4g fiber, 9g protein