7 Reasons to Hit the Gym in the AM (Plus Gluten Free Pancake Recipe!)

For a rare few, mornings are the best time of the day. The birds are chirping, the sun is rising, and this the new day is invigorating. For the rest of the world, however, pushing out of bed and into the world of consciousness is no easy task. However, if you’ve wanted to take your lifestyle to the next level of healthiness, the snooze button needs to go.

Wondering why you should kick your snooze button to the curb and get to the gym first thing in the morning? Here are 7 solid reasons…

Reason #1 To Hit The Gym in the AM: You’re in a Healthy Headspace

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When the first thing you do with your day is exercise, it does something to your mental state. Instead of thoughtlessly taking a bite of high-carb, high-sugar, low-energy food during the day, you’re very conscious about what you put into your body. After all, you woke up early to get this body in tip-top shape. No reason to waste your early-morning routine. On top of better food choices, you’re more likely to find opportunities to take a quick walk during the day when you start your day out right.

Reason #2 To Hit The Gym in the AM: You’ll Need Less Caffeine

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Feel like you spend most of your day traveling from your desk to the coffee machine? Get up earlier and work out and watch your need for liquid energy decrease. Sure, you may still enjoy a cup or two—you may even need a cup on the way to the gym, but hitting the gym early in the morning will give you an added boost of energy and mental clarity without caffeine.

Reason #3 To Hit The Gym in the AM: You’ll Have Privacy

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Spend much time working out at lunchtime, and you know how frustrating it is to wait around for a weight machine or treadmill. Want to use every minute in the gym to push your body to its limit? Then stop waiting for the bench by getting in when everyone else is fast asleep. As an added perk, you won’t have to avoid that guy who always wants to talk when you’re trying to focus on your next rep. He’ll be in dreamland, far away from the gym.

Reason #4 To Hit The Gym in the AM: You’re Ready for Work

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On top of being more health-minded, you’ll find yourself feeling more confident after an early-morning workout. Big client flying in for a meeting? No problem. You just conquered a pre-dawn workout, showered all your sweat off, and ate a healthy, protein-rich breakfast. That little meeting is no problem, so bring it on!

Reason #5 To Hit The Gym in the AM: Nighttime Is Your Time

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When Friday rolls around, your family and friends aren’t always understanding of your workout routines. They beg and they plead with you to skip your workout (just this once!) so you can join them for a party or a night on the town. Eventually, you’re guilted into doing as they wish. Put together enough of those non-exercise evenings and your commitment is in trouble. Hit the gym early in the morning, on the other hand, and you can have your workout and be social in the evenings, too!

Reason #6 To Hit The Gym in the AM: You’ll Stick with It

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Nighttime fun isn’t the only reason you skip exercise. In fact, more often than not, a late night at the office or taking the kids to soccer practice does in your routine. So if you want to meet your goals in the gym, get started on your routine in the morning, before your day gets started.

Reason #7 To Hit The Gym in the AM: Your Body Thanks You

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There are a lot of things that have to go right in your body to feel well and perform at your peak. You can help regulate a number of these processes by waking up at the same time each day and working out early. In fact, even if you’re not a morning person right now, within a few weeks of exercising in the morning, you will likely find yourself waking up earlier and feeling energized every day of the week, which enables you to do well at the gym or—on your off days, have fruitful mornings even away from the gym.

Call or email me today to find out what morning times I have available – let’s get you into the best shape of your life together!

Don’t Forget Energy!

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On top of all these perks to early morning exercise, one of the biggest is that it jumpstarts your energy. Exercise early and you can enjoy a rise in your metabolism, energy, and fat burning that will last until your lunch hour and beyond!

Easy Gluten-Free Pancakes

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This recipe is a wonderful option for a weekend breakfast – it’s healthy, delicious and ready in 20 minutes. These pancakes are gluten-free and are lower in carbs and sugar than pancakes made from a packaged mix. Serve with a side of eggs and fresh fruit.

(Always buy organic ingredients)

Yield: 10 pancakes

Here’s what you need…

  • 1 mashed banana

  • 2 eggs

  • ¼ cup coconut sugar

  • 1 Tablespoon vanilla extract

  • ¼ teaspoon almond extract

  • 1½ cups blanched almond flour

  • ½ teaspoon baking soda

  • ½ teaspoon sea salt

  • coconut oil

  1. Combine the mashed banana, eggs, coconut sugar, vanilla and almond extracts in a food processor. Add the flour, soda and salt. Mix well. Let the batter sit for 15 minutes.

  2. Preheat coconut oil on your griddle over medium heat. Ladle pancake batter by ¼ cup onto griddle. When bubbles form, flip the pancakes to cook other side.

  3. Serve with sliced banana and pure maple syrup. Enjoy!

Nutritional Analysis: One pancake equals: 148 calories, 9g fat, 8g carbohydrate, 3g fiber, and 4g protein.

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15 Essential Fat Loss Tips!

If you’re on a mission to slim down and tone up then it’s really important to hone your fat loss rather than simply weight loss. Losing pounds feels good, but if those pounds are precious muscle, then you’re actually hurting your overall ability for fatloss. In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 15 Essential Fat Loss Tips to heart…

Fat Loss Tip #1: Keep Track

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Your willingness to track your food intake is equal to your desire to lose fat. Being serious about losing fat means taking note of every calorie you consume, making sure these calories contain enough protein, and stopping when you meet your daily allowance.

Fat Loss Tip #2: Have a High Protein/Fat Breakfast

Possibly the most fundamental eating tip of all time, if you choose to eat breakfast, a good protein source will help your body have good calories to burn throughout the a.m. hours, letting you get to lunch without being tempted by that mid-morning doughnut. Consider practicing intermittent fasting; this has a ton of health benefits including fat loss.

Fat Loss Tip #3: Have A Plan

Unfortunately, many poor choices are made in the heat of the hunger moment. Keep healthy (high protein and fat, and low carb) options nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking. You don’t have to snack, but if you are feeling hungry have something healthy to eat that is nearby and easily accessible.

Fat Loss Tip #4: Underestimate Your Routine

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Yes, you just pumped iron for an hour and ran six miles. But you probably didn’t burn as many calories as you think. You have a small window of 30-60 minutes following an intense workout to replenish your glycogen stores (this is where you store carbohydrates).

It’s essential to start repairing and recovering from your workout by having a high protein, moderate fat, low carb meal or shake right after your workout. My go to protein shake is Shakeology; I have this about 15 mins after I’m done training, and it helps my body recover and get ready for the next day.

Fat Loss Tip #5: Stay Home

Your favorite restaurant may be calling your name, but don’t listen! By cooking your own dinner at home, you’ll sidestep a variety of pitfalls that occur while eating out.

Fat Loss Tip #6: Reduce Alcohol Intake

be-healthy-alcohol-calories-151204a (1)It helps you relax and—if you drink red wine—can offer health benefits. But alcohol also comes with a lot of useless calories. To avoid having more calories to burn than necessary, skip the bar and grab another glass of water.

 

Fat Loss Tip #7: Redirect

Sticking with a fat loss plan gets hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will ruin your efforts.

Fat Loss Tip #8: Hit the Hay

M_Id_401088_Kids_SleepRemember when your parents gave you a curfew because “Nothing good happens after midnight”? This is particularly true when fat loss is your goal. Get to bed to avoid late-night snacking and help your body function its best! A good tip is to brush your teeth immediately after dinner so that you aren’t as tempted to snack on something unhealthy; who wants to brush their teeth twice? 😉

Fat Loss Tip #9: Go Green (First)

There are lots of good foods out there that you need—lean meats, dairy, etc. But don’t let these be the bulk of your diet. Start your meals with something healthy and green to keep your carb count low.

Fat Loss Tip #10: Measure Yourself

You might not like the idea of measuring yourself, but if you don’t measure yourself, you may not recognize your progress. Just as you should count your calories, you should also count your measurements and make adjustments to your eating and exercise routines as needed.

Fat Loss Tip #11: Disconnect Diet from Life

Life comes with ups and downs. Your diet should not. When stressed, don’t go to the vending machine. Put on your walking shoes and get going.

Fat Loss Tip #12: Keep the Burn Going

2707Working out is not supposed to be a walk in the park. To push your body to its potential and to burn more calories, don’t take long breaks between exercises. Rest no more than 30 seconds after an exercise to keep your body shredding calories and pounds.

Fat Loss Tip #13: Goodbye Sugary Sweet

Everyone needs a quick sweet on occasion. Make sure yours is natural, whole fruit rather than regular old sugar. Every day, it seems more research is showing that refined sugars and high-fructose corn syrup increase your likelihood of weight gain more than anything else.

Fat Loss Tip #14: Move Now!

Maintaining a consistent, challenging exercise program is essential for your fat loss, but don’t let that be your only exercise. Build 15-minute windows throughout your day during which you can take a brisk walk. You’ll be more alert at work and the pounds will keep dropping.

Fat Loss Tip #15: Don’t Give Up

You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few. If you’re not yet one of my esteemed clients then now is the time to join in and experience a whole new level of fitness and fat loss. Reply to this email or give me a call today to get started.


Starting Out Right

If you start your day with sugary pastries or a greasy breakfast sandwich, the rest of your food choices will follow suit. However, when you start your morning with a wholesome and nutritious meal you’ll be more likely to continue with good choices throughout the day. Try the Spinach & Egg Wrap recipe below as a nutritious start to your day. Healthy protein and fat for the win!


spinach-egg-breakfast-wrap-xSpinach & Egg Wrap

This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with healthy protein, veggies and whole sprouted grains. Try it today, and don’t be surprised if you get hooked!
(Always buy organic ingredients)
Servings: 2

Here’s what you need…

  • 1 teaspoon olive oil

  • 1 garlic clove, minced

  • 1/4 cup tomato, finely chopped

  • 2 cups spinach, roughly chopped

  • 1 cup eggs

  • dash of salt and pepper

  • 2 sprouted grain tortillas

  • 2 Tablespoons pesto (purchase it pre-made, or combine ½ cup walnuts, 2 cups basil leaves, 2 cloves garlic, ¼ cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)

  1. Spread a tablespoon of pesto over each tortilla and set aside.

  2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.

  3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.

  4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 18gfat, 28g carbohydrate, 6g fiber, and 21g protein. Motivate your friends, family and co-workers! 

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Five Stupid Habits of Healthy People

You aren’t a stupid person –not by any means.

In fact, I believe that you’re healthier than most. You exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don’t binge on sugar. And you never – ever – eat fast food. Well, almost never.

But you do have a few unhealthy skeletons in your closet – ones that you probably aren’t even aware of.

The following 5 Stupid Habits are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.

1. You’re Dehydrated

  • It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?

  • Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.

  • Dehydration also slows your metabolism, which hinders weight loss.

You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.

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The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water 30 minutes before each meal.

How do you know how much YOU should drink? A good rule of thumb; drink half your weight in ounces in each day. For example, if you weigh 150lbs, you should be drinking 75 ounces of high quality water each day. Keep in mind fruit and vegetables contain water and that contributes to your daily count.

2. You Eat Out Too Often

  • Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.

  • Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.

  • Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?

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The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would.

On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals. Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

3. You’re Sleep Deprived

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        • In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep.

        • Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.

        • A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

If you are having trouble falling sleep once you’re in bed, then try these two tips. First, make sure give yourself a caffeine curfew of 2pm, (or at least 8 hours before bed, whichever comes first). Second, eat most of your carbs at night. Want some more sleep hacks? I wrote an entire article on it.

4. You’re Stressed Out

        • I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.

        • Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.

        • The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

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Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

5. You’re on Exercise Autopilot

        • You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.

        • A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.

        • You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.

There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike. Are you ready to break the plateau as you take your routine to the next level? Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.

It’s so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.

Confidence Booster

Have you ever wished that you had more confidence? People who exercise regularly report experiencing a boost of confidence. Think about it: when you set a higher standard for yourself confidence grows naturally. As you lose weight and feel better than ever your confidence will sky rocket.


Fruit Delight

nectarines-choppedCraving something sweet? This recipe is the perfect summer dessert. If you don’t have nectarine or pear on hand, be creative and use other fresh fruits.

(Buy organic ingredients)

 

 

 

Servings: 2

Here’s what you need…

  • 1 white nectarine, chopped

  • 1 pear, chopped

  • 1 Tablespoon chopped pecans

  • 1 Tablespoon chopped dates

  • Dash of cinnamon

  1. Mix the nectarine, pear, pecans, and dates in a medium sized bowl. Sprinkle with cinnamon and mix until well coated.

Nutritional Analysis: One serving equals: 119 calories, 3g fat, 24g carbohydrate, 4.5g fiber, and 1.5g protein

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No Time to Workout?

The number one reason why you don’t exercise is that you don’t have time.

At least that’s what you tell yourself.

I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there’s little left over for workouts.

With summer in full swing your busy schedule is sure to get even busier. There will be vacations, cookouts and family gatherings. It’s no wonder that exercise quickly takes a backseat to summer activities.

You don’t have to succumb to weight gain this summer. Escape the time crunch excuse in three easy steps:

Step One: Schedule Your Workouts: You’ve heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you’d never skip a workout and you’d be in amazing shape.

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While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don’t laugh, I’m serious! Just do it. If you want to get into shape it starts with committing to a revised schedule with a set exercise time.

Identify three 40-minute time slots and mark them on your calendar. That is when you’ll exercise.

Remember this: if the thought that you should exercise this week is floating around in your head, but you haven’t anchored it down to a specific time and date, then it will quickly disappear.

Step Two: Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise.

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.

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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.

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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.

Here’s an example: Let’s say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:

  • Lunge while curling dumbbells, 15-20 repetitions

  • 30 seconds of intense cardio: sprint, jump rope, or jumping jacks

  • Squat while pressing dumbbells overhead, 15-20 repetitions

  • 30 seconds of intense cardio: sprint, jump rope, or jumping jacks

  • Crunches on an exercise ball, 15-20 repetitions

  • 30 seconds of intense cardio: sprint, jump rope, or jumping jacks

  • Leg raises off the end of an exercise bench, 15-20 repetitions

Step Three: Twice the Results in Half the Time: What if I told you that I have a proven way to deliver twice the fitness results in half the time? It’s simple really… When you attempt to lose weight or meet a fitness goal on your own, the odds are stacked against you. Sure, you could do it over time – but it’s a long and lonely road. A road lined with detours that threaten to undermine your progress.

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When you start a program with me, you suddenly have the upper hand on weight loss. You have me in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement went the going gets tough.

And I’ll be the one congratulating you when your goal is met.

Call or email today to get started on a fitness program that will put exercise firmly on your calendar, and results squarely in your future.

Eating Out Right

Temptations abound when you eat out. There are bread baskets, and chip baskets, and appetizers, and desserts. In order to maintain your healthy diet you’ll have to have a plan in place before arriving at the restaurant.

Here’s how you stay on track while eating out:

  • Don’t eat extras: Ask for the bread basket or chip basket to be removed from your table and stick to eating only what you ordered.

  • Don’t drink calories: Stick with water or unsweetened ice tea in order to avoid a few hundred extra calories.

  • Get it plain: Ask for sauces and dressings on the side to cut down calories.

  • Get healthier sides: Just because the grilled fish comes with a side of potatoes doesn’t mean you have to get it that way. Ask for a side of steamed veggies instead.

Healthy “Fried” Chicken

By baking the chicken and using low-carb flours, this recipe has half of the calories and 80% less fat than traditional fried chicken. Serve with a side of vegetables and a salad.

Always buy organic ingredients.

 

Servings: 6

Here’s what you need:

  • 2 cage free pastured eggs

  • 2 Tablespoons fruit-only apricot preserves

  • 2 Tablespoons Dijon mustard

  • ½ teaspoon garlic powder

  • ½ teaspoon red pepper flakes

  • ½ cup almond flour

  • ½ cup almond meal

  • ½ cup coconut flour

  • ½ teaspoon black pepper

  • ½ teaspoon dried thyme

  • ½ teaspoon sweet paprika

  • ½ teaspoon salt

  • 2 lbs boneless, skinless organic chicken tenders

  1. Preheat oven to 350 degrees F. Lightly grease a 13?x9? baking pan with coconut oil.

  2. In a medium bowl whisk the eggs, apricot preserves, mustard, garlic powder, and red pepper flakes.

  3. In another medium bowl combine the almond flour, almond meal, coconut flour, pepper, thyme, paprika and salt.

  4. Dip each chicken tender in the egg mixture, then dredge through the flour mixture. Place in the prepared pan.

  5. Bake for 35 minutes. Change oven to high broil for 2 minutes, flip each chicken tender and broil the other side for 2 minutes.

  6. Serve with a side of sugar-free BBQ sauce or organic honey mustard.

Nutritional Analysis: One serving equals: 256 calories, 6g fat, 376mg sodium, 5g carbohydrate, 2g fiber, and 39g protein.

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5 Big Benefits of Fat Loss (Plus Low Carb Spaghetti w/ Meatballs Recipe!)

Almost every new client comes to me with the desire to lose fat – for a variety of reasons. The most prevailing reason that I hear is that they want to look more fit and attractive as a result of the fat loss.

Maybe losing fat in order to look better is a strong enough motivator for you, but I’ve found that most people need something more compelling. My experience with helping my clients achieve their fat loss goals has really opened my eyes to exactly what they gain when they lose the extra weight.

My hope is that by reading the 5 Big Benefits of FatLoss below, you’ll feel the driving motivation that you need to jump into fitness with both feet, and that you’ll find out just how amazing and capable you’ve been to achieve your goal all along.

Big Benefit #1: Confidence

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You may not consider it a concrete benefit, but that doesn’t stop confidence from being one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.

Additionally, when your confidence increases after losing a few pounds, you’re poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.

Big Benefit #2: Money

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It may be difficult to understand how losing weight saves you money, but it happens. How? When you start eating and drinking healthier options, this means you are most likely preparing meals at home, and dining out less often. Additionally, losing weight may make it possible to stop taking certain medications, which will help save you even more money.

On top of that, when you lose weight, you get a boost of confidence. (See previous point.) That boost of confidence will change how you handle yourself at work, helping you make the right impression on your boss, so you can get the promotion you need.

Big Benefit #3: Better Health Now

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Go to the doctor with some sort of health condition, and unless it’s the common cold or flu, losing a few pounds can almost always help you manage the condition better. From diabetes to heart disease to joint pain, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.

As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!

Big Benefit #4: Better Health Later

Doctor Speaking with Patient
Today isn’t the only time your health will improve if you lose some fat. Shred some pounds and you’ll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay. A few health issues you can cut your risk for by cutting fatare diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.

Big Benefit #5: Everything Tastes Better

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As you settle into your new fat-burning lifestyle that includes eating healthily and working out regularly, you’ll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won’t swallow it before tasting or chewing. You will take your time and really savor the flavor.

And when you do start chewing your food and enjoying the flavors, your brain will have time to register when you’re full and cut you off before you stuff yourself with more calories than you can burn. Do this regularly and you’ll lose even more fat!

I’ve dedicated my career to helping people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.

Call or email now to get started on an exercise program that will make fat burning second nature, and will transform your body for the best.

Are You Hungry?

When you find yourself reaching for a candy bar—WAIT! Are you really even hungry? Or are you simply eating out of habit? Next time you find yourself gravitating toward a junk food fix do a short burst of physical activity instead. A dozen jumping jacks, 15 sit ups, a walk around the block… you get the idea! By the time your heart rate returns to normal you will find that your craving has passed—and not only did you save yourself from empty calories, you burned extra calories as well!

Low Carb Spaghetti and Meatballs

Meetballs mainSo you ditched that package of high-carb noodles from your pantry, now learn to love nature’s healthy noodles: spaghetti squash. If you haven’t yet tried spaghetti squash then you’re in for a real treat. A pile of tender spaghetti squash strands piled high with protein and veggie meatballs makes the perfect fitness meal.

*Always buy organic ingredients*

Servings: 12

Here’s what you need:

  • 2 pounds organic, grass-fed ground beef

  • 1 pound lean, sweet free range turkey sausage

  • 4 celery stalks, diced

  • 1 yellow onion, diced

  • 3 carrots, diced

  • 3 pastured eggs

  • 1/2 cup almond meal

  • 2 Tablespoons dried oregano

  • 1 teaspoon garlic powder

  • dash of celitc, or sea salt and pepper

  • Optional: handful of olives

Sauce

  • 14.5 oz can diced tomatoes

  • 1 can NO high fructose corn syrup tomato paste

  • splash of white wine

  • 2 cups fresh basil, chopped

  • 6 garlic cloves, chopped

  • dash of salt and pepper

Noodles

  • 1 spaghetti squash

  1. Preheat oven to 375 degrees F. Wash spaghetti squash and poke all over with a knife. Place directly on the middle oven rack and bake for 1 hour. Remove from oven and allow to cool. Once cooled, slice in half and remove the seeds. Scoop the spaghetti squash strands out with a large spoon, set aside in a bowl.

  2. Throw all of the meatball ingredients into a large bowl and mix with your hands. Form into large, golf ball sized meatballs.

  3. Combine all of the sauce ingredients into a medium bowl and mix well.

  4. Cook with Crockpot: Place the meatballs in your slow cooker. Cover with the sauce and cook on low for 6-8 hours. OR Cook with stovetop: Place meatballs in a large pot. Cover with sauce and cook, covered, over low heat for 2-3 hours.

  5. Place a scoop of spaghetti squash noodles on each plate, top with meatballs and some sauce and then throw on a few olives.

Nutritional Analysis: One serving equals:  266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein

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Refresh Your Workout (5 Ways) + Turkey Burger Recipe!

Has your exercise routine gotten stale?

Boredom with your routine quickly leads to shorter and shorter workouts, and then before you know it you’re skipping the gym altogether.

While it’s common knowledge that the most effective exercise routines aren’t routine at all, most of us stumble through the same exercises every time we hit the gym. And then we wonder why our results are lackluster.

In order to really see results your routine must continuously change and challenge your muscles in new ways. Here are 5 ways to refresh your existing workout routine in order to see quicker and more dramatic results…

Refresh #1: Circuit Training

The days of doing single sets of each exercise are over, now it’s all about circuit training. Increase your workout intensity by creating a circuit with 4 exercises and moving quickly between each one. Circuits will keep your heart rate up for longer periods at a time and will force your muscles to work double time.

Always choose different exercises to be included in your circuit, to really keep up the intensity and the challenge. Also vary the resistance and increase the load at each session.

Refresh #2: Go Heavier

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Most of us grab the same weights each time that we exercise, simply out of habit. Unfortunately this is one habit that is seriously hindering your results. Next time that you reach for a set of dumbbells grab heavier ones. This will force you to do fewer repetitions, and will challenge your muscles with greater intensity.

Always use a spotter when using a heavier weight than you’re used to.

Refresh #3: One Side at a Time

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Do you find yourself doing presses, curls, raises and squats with both arms/legs at the same time? Increase the challenge and focus by singling out each arm and leg alone. Focus all of your effort and concentration on that single movement and be sure to increase the weight as you’re able.

Have you tried single legged (pistol) squats lately? The act of using one leg forces all of your core stabilizing muscles to pitch in. Start without any weight at all, simply focus on your form and range of motion. You’ll be surprised how sore you feel the next day!

Refresh #4: Pump Up Music

Do you have a personal exercise playlist? This is a quick way to instantly add some pep to your workout. Spend time selecting each song to add to the playlist. These songs should be ones that get your toes tapping and get you in the mood to move. Songs with a strong beat are always a good choice.

Make your playlist long enough to cover your entire workout time. It’s great to have fun, upbeat songs without any repeats. Unless you have a specific song that really gets you going – in that case play it on repeat!

If you have Spotify, check out and subscribe to my killer SHREDFAT workout playlist.

Refresh #5: Know Yourself

Are you highly competitive? Then the best way to push yourself during your next workout is to exercise with someone who is in a little better shape than you. You’ll spend the workout pushing yourself to new heights.

Are you happiest in nature? Then move your workout to the great outdoors. Find a new and challenging outdoor activity to immerse yourself in.

Are you a social person? Then structure your workouts around a group of likeminded, fit individuals. Don’t try to go at it alone.

Tap into that unique part of yourself that make you tick and cater your workout time in a way that best suits your needs. You’ll be happier with your results and you’ll be more likely to stick with it for a longer period of time.

Use these quick and effective workout refreshers in your routine to instantly see improved results. Don’t forget to change things up often, and to always keep your muscles guessing.

If designing and redesigning your workouts doesn’t sound like something you want to spend time figuring out, don’t sweat it, let me do the work for you. My programs are specially designed to blast fat and to build muscle in all the right places.

And you’ll never get bored or do the same routine twice when you’re working out with me!

Call or email me today to get started on a fat loss program that really works… and yes we do online training here at SHREDFAT INC! 

Holiday-Proof Fat Loss Tips

Don’t deprive:  If you feel hungry, eat. Follow up a day of indulgence with small sensible meals centered around high quality fat and protein.

Exercise time: Don’t skip your workouts during busy holiday weeks. You’ll benefit more than ever from the stress relief and metabolism boost that a good workout delivers.

Share Healthy: Bring a healthy dish to your next holiday party and be sure to fill your plate with it. This is a great way to make sure that you’ll have a healthy option, and you’ll also share good health with your friends and family.

Drink Low Calorie: High calorie drinks are everywhere during the holidays, and these beverages are the easiest way to pack on the pounds. Be extra cautious with your drink order, stick with low calorie options and always drink a glass of water in between each alcoholic drink.

Festive Turkey Burgers

Chipotle-Turkey-Burger-with-avocadoCan’t get enough of those holiday dinner flavors? Then you’ll love these Festive Turkey Burger patties! No need for a bun, just a dollop of cranberry sauce and it’s good to go – protein style. Wrap in a large lettuce leaf if you’d like. Remember buy organic ingredients when possible. Servings: 6

Here’s what you need…

  • 2 tablespoons coconut oil

  • 1/2 yellow onion, chopped

  • 1 celery stalk, chopped

  • 1 small green apple, minced

  • Sea salt and black pepper

  • 1/3 cup blanched almond flour

  • 1 lb organic free range ground turkey

  • 2 teaspoons poultry seasoning

  • 1/4 cup flat-leaf parsley, chopped

  • 2 tablespoons Dijon mustard

  • 1 egg

  • 1 Tablespoon olive oil

  • Cranberry Sauce

  1. Place a large skillet over medium heat. Add the coconut oil, onion, celery and apple. Season with sea salt and black pepper. Sauté for about 5 minutes, until tender. Stir in the almond flour, transfer to a medium bowl.

  2. Mix in the turkey, poultry seasoning, parsley, Dijon and egg. Form 6 patties.

  3. Wipe out the skillet, add the olive oil and cook the patties over medium-high heat for 12 minutes, or until cooked through. Serve with a dollop of cranberry sauce. Enjoy!

Nutritional Analysis: One serving equals: 345 calories, 26gfat, 571mg sodium, 10g carbohydrate, 2g fiber, and 16g protein.

The truth about portion sizes (shocking!) (Plus the best spinach salad ever!)

Should we eat everything on our plates?

It’s no secret that people are larger today than ever before. Waistlines have expanded over the last forty years and studies show that potion sizes have grown as well.

Researchers from New York University found that average portion sizes started to grow in the 1970’s, rising quickly in the 1980’s—and this phenomenon hasn’t shown signs of slowing. A “large” order of fries from McDonalds’ weighs the same as 1998’s “Supersize” fries. And it doesn’t stop there. Check out these eye-opening figures, provided by the National Institutes of Health:

  • Today’s 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago.

  • Today’s 5 ounce muffin has 500 calories. This is 310 calories more than muffin 20 years ago.

  • Today, a large cookie has about 275calories. This is 220 more calories more than a cookie 20 years ago.

  • Today, a 3 cup chicken Caesar salad has790 calories. This is 400 more calories more than Caesar salads 20 years ago.

Woman Eating Large Slice Of Pizza

I’m here to get you started on an exercise program that will change your life and shape forever. Now, back to our discussion on portion distortion…

Now that you know portion sizes today are far larger than you really need, what are you going to do the next time you go out to eat? Try the following 3 tips and watch as your waist begins to slim and your confidence soars.

Trim-Down Tip #1: Re-program Your Mind

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I’m sure your mother did a great job when she taught you to “clean your plate.” The problem now lies in the fact that your plate is usually loaded with more than 3 times the calories that you really need. So what’s the solution?

Realize that it is O.K. to leave food on your plate. Eating everything on the plate is probably a habit now, but it is one that you can break. Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full then stop eating. Don’t worry—your mom won’t send you to your room!

Trim-Down Tip #2: Slow Down

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I know that this is a tough one—so bear with me. These days we are in such a hurry, we rush to work, rush to lunch, rush through errands and then rush home. So it is no wonder that food consumption is no exception. Most meals are devoured before your stomach has the chance to let you know that it is full.

Eat your next meal slower than usual. Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations—you just tailored your portion down to its proper size.

Trim-Down Tip #3: Go Halfsies

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I understand that it may be very difficult for you to leave food on your plate, even though your mother isn’t looking over your shoulder, and even if you eat slowly. No problem—you just need to do some strategic planning. The next time you go out to eat do one of the following two options.

1) Share an entrée with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate.

2) If sharing isn’t an option then ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you put half of it into the to-go box. You are now left with a reasonable portion and even have your next meal taken care of.

Getting you into great shape is my passion—it’s a job that I don’t take lightly. Allow me to get you fit and strong the safe, healthy way. Call or email today to set up our consultation, either online or in person! Let’s do this!

You’re In Charge

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There may be certain aspects of life that you do not have direct control over, but what ends up in your mouth is not one of them!

You control what you eat.

When faced with extra large portions exercise your right to chose wisely and your body and waistline will thank you for it. Couple this with a regular fitness routine and you will find that reaching and maintaining your goal weight is easier than ever.

Best Spinach Salad Ever

6a00e00982fe7a883300e54f27520e8833-800wiThe first thing that you’ll notice about this salad is that it tastes amazing. It also doesn’t hurt that spinach is an extremely nutrient-dense food. The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat.

Servings: 8

Here’s what you need:

  • 8 cups cleaned organic spinach leaves

  • 3 organic oranges, peeled, sliced and quartered

  • 2 organic cucumbers, peeled sliced and quartered

  • 1/8 cup raw organic macadamia nuts, coarsely chopped

  • 1/8 cup raw organic sunflower seeds

  • 2 Tablespoons poppy seeds

  • 1 cup organic strawberries, sliced or whole raspberries

  • 1/2 cup white balsamic raspberry blush vinegar

  1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.

  2. Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

Spread the word. Forward, tweet, and email this newsletter to your friends, family, and coworkers.

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