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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7 Aphrodisiacs to Heat Up Your Love Life

via The Shakeology Blog

Named for Aphrodite, the Greek goddess of love, aphrodisiacs have been the stuff of legend and song throughout history. Lovers looking for a leg up in the libido department have gone to their shamans, medicine men, and herbalists for centuries, searching for the magic ingredient that will kick their mojo into high gear.

Good news today, there are plenty of products that you can find right in your grocery store or farmers’ market and even in Shakeology that can potentially increase the heat between the sheets. Here are some common foods and minerals that might be able to put a little extra oomph into that special evening. And over half of them are in the top two tiers of Michi’s Ladder, so you can have your cake and eat it, too! (Well, not cake, but asparagus and bananas!)

Chocolate.

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What’s more associated with Valentine’s Day than chocolate? The ancient Aztecs considered chocolate to be an aphrodisiac for both men and women, and when the Europeans got wind of its inhibition-lowering properties, it wasn’t long before the candy treat became a must-have when pitching woo. Casanova and famed Louis XV courtesan Madame du Barry were reported to be great believers in the powers of chocolate, and there may have been something to it. Chocolate contains the chemicals phenylethylamine and serotonin, which are also naturally occurring chemicals in the brain, usually released when we are happy or in love. Its chemicals can literally cause your heart to beat a little faster. Add to that a boost of caffeine and sugar, and it can be a pretty good pick-me-up with a small side of euphoria. Go dark.

Figs.

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Maybe it wasn’t just the apple in the Garden of Eden that got things going. Remember, Adam and Eve ended up  covering themselves in fig leaves. And it was also the favorite fruit of Cleopatra, who was certainly no slouch in the ways of love. In ancient Greece, fertility rituals would often follow the first fig harvest, and Greek portrayals of bacchanalia usually also included some fig action. In some European countries, figs are thrown instead of rice at newly married couples (ouch!) as symbols of fertility.

Bananas.

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In the Islamic version of the tale, Adam and Eve covered themselves with banana leaves rather than fig leaves. Bananas are also considered a fertility symbol by the Hindus. Bananas can really get you going with their high levels of potassium and B vitamins, which aid the production of hormones. Bananas also contain the protease bromelain, which is believed to help circulation.

Avocado.

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The Aztecs referred to the avocado tree as Ahuacuatl or “testicle tree.” Apparently, the fruit usually hangs in pairs. There appears to be little besides anecdotal evidence to support its claim as an aphrodisiac, though it is rich in many nutrients, including vitamins B6, C, and E. The California Avocado Commission conducted a Valentine’s Day survey in 2000 of experts, 63 percent of whom concluded that the avocado does have some aphrodisiac qualities, some of which could be attributed to recently discovered phytochemicals.

Be smart about beverage calories.

The average American consumes around 400 calories a day in liquid form! This includes soda, sport drinks, energy drinks, juice, and flavored ice teas. You can be smart by making sure any calories you drink are in the form of a meal replacement rather than a hydrator. (Water’s still the best hydrator out there.) Shakeology is a great meal-replacement shake for busy people, because it’s convenient, jam-packed with important nutrients and antioxidants, and low in calories.

Truffles.

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Not the chocolate kind (although those count under the “chocolate” category) but the expensive underground mushroom kind. Unlike other foods, it is the musky scent of the truffle that is believed to be what gets us going. Scientists have recently discovered that black truffles contain the pheromone androstenol. There is some debate over how much human beings are affected by pheromones, but truffles have been considered to be aphrodisiacs for centuries, and this recent discovery could be one explanation.

Maca.

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Say what? Yes Maca, technically Maca Root to be precise. This ingredient, found in Shakeology, is sourced from Peru and helps to increase stamina and energy levels. South American’s even refer to it as ‘Peruvian Viagra’ for its libido enhancing properties…need I say more?

So there you have it, you officially can make the aphrodisiac-tastic meal of the century this Valentine’s day or dose up your shake with avocados or bananas daily for an extra love-boost year round. 

To get your own aphrodisiac cocktail, aka Shakeology, click the banner below.

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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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It’s really simple, but works like magic

This article is only for those who are completely fed up with trying to lose fat and inches through diet and exercise…

You’re probably thinking: What’s the deal? Why won’t the weight come off? You are doing everything you can think of to make it happen.

There’s one simple thing that you can do each day to finally get the slimmed down, amazingly fit body you desire. One. Simple. Thing.

And here it is…replace one meal per day with Shakeology

That’s it.

Solve this problem and your dream body will quickly and easily become reality.

Wait, don’t give me the excuse that, “It cost too much money” Really? It’s about $4.00 per serving so instead of spending 6-10 bucks on an unhealthy sandwich for lunch you are saving some bucks and consuming the worlds healthiest shake.

Back to Basics: Why Shakeology Works
Shakeology is so incredible, there’s nothing out there that can supply you with all the nutrients, vitamins, proteins, and minerals in these amounts the way one delicious shake can.

Packed with globally sourced superfood ingredients

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  • Proteins and fiber – to help reduce hunger and food cravings.

  • Antioxidants, Phytonutrients, Vitamins, and Minerals – to help fight free radical damage and help support a healthy immune system

  • Adaptogen Herbs – traditionally used to help the body adaptand respond to the effects of stress

  • Prebiotics, Probiotics, and Digestive Enzymes – to help nutrient absorption and support regularity and healthy digestion.

Proteins and Fiber

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Studies show protein for breakfast can help reduce afternoon cravings for sweets. Shakeology’s nourishing protein blend includes superfoods like sacha inchi andflax that also contains fiber.

To help you fight cravings and feel full longer.

Plus, Shakeology can help:*
• Build and repair muscles
• Support healthy blood sugar levels (as measured by HbA1C)
• Support healthy skin, hair, and nails

Antioxidants, Phytonutrients, Vitamins, and Minerals

The superfoods in Shakeology go beyond meeting basic nutritional needs. They are sourced from around the world, including camu-camu which contains phytonutrients and goji berry, which contains antioxidants.

Support your body and your cells.

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Plus, Shakeology can help:*

  • Provide the body with vitamins and minerals

  • Support a healthy immune system

  • Fight free radical damage

Adaptogen Herbs

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Among the powerful superfoods in Shakeology are adaptogens—such as maca root,astragalus, and ginkgo.

Adaptogens have been around for centuries

• Adaptogens have been used in Chinese and Indian Ayurvedic medicine since ancient times to help balance the body’s response to stress
• Centuries of traditional medicine believed adaptogens helped support physical and mental wellbeing

Prebiotics, Probiotics, and Digestive Enzymes

Shakeology is packed with fiber, natural prebiotics, and probiotics, like yacon root and bacillus coagulans that provides “good bacteria” to help support digestion and help keep you “regular.”

Gently eliminate waste from your digestive system

Plus, Shakeology can help:*

  • Support healthy digestion

  • Support regularity

  • Increase the absorption of nutrients buy-shakeology.jpg

I’d love to hear from you. Call or email today to get started!

Get FREE Access To My New Ebook!


Your New (Hot) 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 🙂


Low Carb Pumpkin Muffins

Here’s a muffin that isn’t sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg’s worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more.
(Always buy organic ingredients)

Servings: 12

Here’s what you need…

  • ½ cup coconut flour (find at natural foods store)

  • 2 teaspoons ground cinnamon

  • ½ teaspoon ground nutmeg

  • ¼ teaspoon ground cloves

  • ½ teaspoon baking soda

  • ½ teaspoon salt

  • ½ cup canned pureed pumpkin

  • 6 pastured eggs, beaten

  • 3 Tablespoon coconut oil, melted

  • 1/4 cup honey

  • 1 teaspoon vanilla extract

  • 12 pecans for topping

  1. Preheat oven to 400 degrees F. Oil muffin pans.

  2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.

  3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.

  4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.

  5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.

  6. Place on wire rack to cool.

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.

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The 7 Worst Items in Your Kitchen

Sure, you consider yourself to be a healthy person, but do you really have healthy food in your kitchen? You’d be surprised how many fattening foods you’re still buying and eating. Keep reading to learn the 7 Worst Items inside your kitchen cabinets and refrigerator.

1. Breakfast Cereal

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It’s delicious, it’s easy to prepare, and sometimes it even gives you enough energy to get to lunchtime. Unfortunately, breakfast cereal is often jam-packed with extra sugars that will do more to drag you down than build you up for your day. Prefer the flavorless kinds? Then be ready to be hungry soon, as they often don’t provide enough good calories to fill you up for long. Still hungry for a bowl of cereal? Consider this: they’re one of the most processed foods on the market.

2. Flavored Yogurt

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Yes, flavored yogurt tastes much better than its plain peers, but going with a pre-flavored yogurt will instantly double the amount of sugar you consume. Fortunately, overcoming the flavorless thing can be done healthily. All you have to do is add chopped, fresh fruit of your choice and enjoy!

3. Frozen Entrees

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It’s hard to believe how many people rely on frozen TV dinners on a regular basis. If you’re a frozen believer, it’s time to put your health before convenience. On top of frequently lacking all the vitamins and minerals you need for optimal health, frozen dinners often ooze with trans-fats and sodium. This means that while your palate may be pleased, your waist, arteries, and heart will not. 

4. Diet Soda

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One of the most dangerous items to ever be invented was the diet soda. By trimming certain things from the ingredients list, soda manufacturers guaranteed a giant market share, consisting largely of people who are attempting to be health conscious. Unfortunately, diet soda messes with your body’s ability to recognize and manage sugar properly. And while diet drinks may be calorie-free, those who drink them are at a much greater risk for weight gain than those who do not.

5. Popcorn

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No, all popcorn is not to be avoided at all costs. But more than likely, a lot of the unpopped kernels in your kitchen should be ditched. Here’s a good way to determine if your popcorn is at war with your good health. Is it in a prepackaged bag that simply has to be tossed in the microwave to be cooked? Then stay away! Those prepackaged popcorn packages, whether lightly buttered, drowning in butter, or candied, offer no benefit. If you’re going to do popcorn, you’ll need to pop it the old-fashioned way, preferably via air popping.

6. “Skinny” Desserts

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The word “skinny” is alluring. It’s what you want to achieve. And marketers know that. Unfortunately, marketers are not tied to some code of ethics that prevents them from using words that are not factual. What they are tied to is doing whatever it takes to sell more of their product. A great way to do that is to toss the word “skinny” on your favorite dessert item. You’ll buy it, thinking you’ve saved yourself valuable calories, but all you’ve probably done is buy a smaller portion of the same stuff, only there isn’t any natural sugar and flavor. It’s all artificial.

7. Granola Bars

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Enjoyed by healthy hikers around the world, granola bars are the final unexpected bad choice in your kitchen. This one may have you scratching your head when you consider that your favorite kind is crammed with every fruit and nut you can imagine. But read the ingredient label and you’ll soon see that there is probably more sugar—make that high-fructose corn syrup—than goodness your body can use. Are you ready to ditch the unhealthy items from your kitchen in order to take your fitness 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.

You Get Out What You Put In

Like anything else in life, when it comes to your exercise routine you get out what you put in. Just going through the motions isn’t good enough.

For real results, push your intensity in each workout. Remind yourself that it’s only a small portion of your day, and that you can do it. Dig down deep and give it all you have.

One Shake Per Day = Rapid Weight Loss and Optimal Health

 What if you could get all the results you want by replacing one meal per day with a super nutritious and tasty shake? Well, you can! Shakeology is a game changer. Click the banner below if you are serious about finally achieving your health goals. 

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Easy Turkey Meatloaf

You don’t need to be a chef to whip together this delicious, nutritious meal—it’s quick and easy. Organic turkey is a great source of protein. Pair this meatloaf with a fresh, green salad for the perfect, fitness-approved meal.

(Always buy organic ingredients)

Servings: 2

Here’s what you need…

  • 2 teaspoons olive oil

  • 2 garlic cloves, minced

  • 1 yellow onion, chopped

  • 1 red bell pepper, chopped

  • 1/2 teaspoon himalayan or celtic salt

  • 1/2 teaspoon pepper

  • 1 teaspoon dried thyme

  • 1/2 teaspoon onion powder

  • 1/2 teaspoon garlic powder

  • 1 Tablespoon tomato paste

  • 2 pastured eggs

  • 2.5 pounds organic, ground turkey

  • 1 cup natural ketchup (no sugar or corn syrup)

  1. Preheat the oven to 325 degrees F. Lightly grease a small casserole pan with olive oil.

  2. Place a skillet over medium heat, add the olive oil, garlic, onions and peppers. Sauté until soft, about 10 minutes. Remove from heat and allow to cool slightly.

  3. Add the spices, tomato paste, eggs and turkey. Mix well then transfer to the prepared pan, shaping into a loaf. Pour the ketchup evenly over the top of your loaf. Bake for 90 minutes, and until no longer pink in the center.

Nutritional Analysis: One serving equals: 146 calories, 2g fat, 322mg sodium, 5g carbohydrate, .5g fiber, and 25g protein

 

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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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What You Need to Know to Lose Belly Fat

So you want to get rid of some belly fat.

And you can’t help but be on the lookout for that magical exercise that will give you flat abs once-and-for-all.

I’m sorry to burst your bubble of hope…

But all the ab crunches in the world won’t make a dent in your belly bulge, as long as you continue with your unhealthy lifestyle.

This isn’t a cutting edge discovery. In fact, by now it’s common knowledge that spot reduction is a myth.

And yet, time after time, I’m asked to reveal the exercise, or exercise machine, that gets rid of stomach fat.

There is no such magical exercise.

The magic is found in altering your diet and exercise routine to promote fat loss from your overall body, including—but not limited to—your midsection.

Here’s how to really get rid of that belly fat:

Flat Belly Tip #1: Cut Out Processed Foods

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You know how Disneyland has the FastPass tickets that allow you to cut to the front of the ride lines?

Consider processed foods as a FastPass ticket to belly fat.

I wouldn’t be surprised if future studies show that the over-processing, chemical additives and high fructose corn syrup that are pumped into processed food specifically adds fat around your belly.

If you want to lose pounds then stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods.

Flat Belly Tip #2: Eat Fresh, Whole Foods

Whole-Foods

Once you’ve cut the garbage out of your diet, fill in the void with fresh foods such as:

  • Green veggies

  • Whole fruit

  • Lean, high quality meat

  • Colorful veggies

  • Whole grains, in moderation

While these foods may seem boring at first, stick with it long enough and you’ll grow to love the unadulterated flavor of real food.

Eating a diet filled with the foods listed above will give your body all the nutrients it needs to shredpounds and lean out.

Flat Belly Tip #3: A Consistent, Challenging Exercise Program

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The absolute best way to fight the battle of the belly bulge is with a consistent, challenging exercise program.

  • Consistent: You should exercise 3-5 times each week.

  • Challenging: If you want to see results then keep your body guessing with new exercises and varied intensity.

My exercise programs are specifically crafted to get you into the best shape of your life.

I’d love to hear from you. Call or email today to get started!

Get FREE Access To My New Ebook!


Green Tea For Fat Loss (Does it really work?)

Let’s make one thing clear right at the start; there is no magic weight loss pill. Optimal health and the physique you desire comes with hard work at the gym, and eating (mostly) clean. With that being said, there are actually some supplements that can accelerate your results.

As it turns out, research has proven that green tea could benefit you.

Read the Back Label, Not the Front

As a rule of thumb, never trust the claims on the front of a food package. Claims like: heart healthy, all-natural, whole grains, or fiber-filled are never reason enough to purchase the item.You see, the real truth about a packaged food item is hidden in the ingredient list on the BACK label, not in the bold claims on the front.

Scan that ingredient list for high fructose corn syrup, corn syrup, sugar, gluten, trans fats, hydrogenated or partially-hydrogenated oils – if the food contains these items then rest assured that it’s not healthy and should not be eaten.


Chicken & Veggie Stir Fry with Mango

Eating healthy does not need to be boring! This Chicken & Veggie Stir Fry with Mango will wake up your taste buds, feed your muscles and satisfy your fiber needs, all in one delicious bowl! Meals like this, built around lean protein and veggies, are the way to eat in order to get your best fitness results possible. Enjoy! Servings: 6

*Always purchase organic ingredients*

Here’s what you need…

  • 1 pound organic, boneless, free range skinless chicken breast

  • 2 Tablespoons extra virgin 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

  • 3/4 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

  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.

Nutritional Analysis: One serving (without rice) equals: 243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein

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Why You’re Gaining Weight (and how to stop it)

Tired of gaining weight? Of course you are – none of us enjoy it when the number on our scale begins to climb. So why are you gaining that extra weight now?

That is a valid and frustrating question. And the answer is often found in recent changes in your life.

According to Edward Abramson, Ph.D. the author of Emotional Eating, “Any change in your life circumstances can produce changes in eating and exercise, which leads to weight gain.”

Let’s dive into the major changes in your life that have caused that annoying weight gain…

Life’s Fat Traps:

We all gain weight for different reasons. You often hear about one-size-fits-all weight loss solutions that take little or no consideration of how the extra weight piled up in the first place. To experience true weight loss it is important to understand why you gained it in the first place.

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Think back to the time in your life when your weight was just right. Were you in your teens? Your twenties? Or maybe your thirties? Picture yourself as you were at your ideal weight. Now when did things change? Was it a gradual addition of pounds that accumulated over a span of multiple years? Or did you gain it all at once?

Check out the following weight gain triggers and determine which one is responsible for your plight.

College:

The college years are some of the easiest for gaining weight. In fact, a recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week – almost 11 times more than the average weight gain among 17-and 18-year olds and almost 20 times more than the average weight gain among American adults.

Marriage:

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There’s nothing like holy matrimony to encourage a barrage of calories to overtake your diet. Late night comfort snacks are always more enjoyable when you have someone to share them with—and who better than the person who pledged to stick by your side through sickness and health?

Pregnancy:

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Talk about a great time to gain weight! And we’re not just talking about women here—most men admit that they gained ‘sympathy’ pounds right along with their wife. Hormonal changes along with strong encouragement from everyone you know to indulge in anything their heart desires leave most pregnant women with a feeling of entitlement when it comes to food.

Career:

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Though you may not realize it, your career choice plays a major hand in your weight. Those who go from an active lifestyle to spending 8 hours a day behind a desk and another 2 hours commuting almost universally gain weight. Conversely, people who spend their 8 hours in constant motion find weight loss a natural byproduct of the job.

New Habits:

Close your eyes and go back to the fattrap that triggered your weight gain. What changed in your lifestyle? To help sort things out, I’ve broken things down into two specific behavioral categories.

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Eating Habits:

Did your eating pattern change at this time in your life? If your weight gain occurred in college then maybe you went from eating 3 square meals to an all-you-can-eat buffet style cafeteria. Or if marriage was your weight gain trigger, then maybe you went from eating small meals to fattening comfort food. Pregnancy brings on the perfect environment for a change in eating habits. You go from eating normally, to eating ‘for two’, to munching on your baby’s snacks right along with him! Your job can also dictate your eating schedule. Long hours and early meetings may cause you to grab a donut or chips from the vending machine.

Activity Level:

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The second category that leads to weight gain is your activity level. Simply put, what kind of exercise were you doing before your life changing event and how does it compare to your current exercise regime? Chances are good that you were doing more exercise before your weight gain began—which means that you are doing less exercise today! Go ahead, think back to the exercises or physical activities that you used to do and compare them to your schedule today.

Your Transformation:

You’ve figured out which fattrap in your life led to weight gain, and then narrowed down the exact behaviors that changed as a result, so this naturally leads us to a solution.

It’s time to make a change.

Call or email today to get started on a fitness program that will make you immune to all of life’s fattraps.

Once you start working with me, those numbers on your scale will quickly change direction. Let’s do this!

Sleep Hack

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The most powerful relaxation mineral available, and it can help improve your sleep.

A deficiency in this critical nutrient makes you twice as likely to die as other people, according to a study published in The Journal of Intensive Care Medicine. It also accounts for a long list of symptoms and diseases — which are easily helped and often cured by adding this nutrient.

Think of magnesium as the relaxation mineral. Anything that is tight, crampy, irritable, and stiff – whether it is a body part or an even a mood is a sign of magnesium deficiency.

Magnesium is responsible for over 300 enzyme reactions and is found in all of your tissues — but mainly in your bones, muscles, and brain. You must have it for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax.

Take 400mg magnesium 30-60 minutes before bed. Too much will result in diarrhea aka disaster pants. The most absorbable forms are magnesium citrate, glycinate taurate, threonate, or aspartate. I personally take this high quality brand.

Best Ab Exercises

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Just because those crunches won’t reduce your body fat, that doesn’t mean you shouldn’t strengthen your abdominal muscles. Regular ab exercises are an essential part of your strength and conditioning – necessary in order to get that fit physique you want.

Plank: Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 30 to 60 seconds, lower and repeat for 3-5 reps.

Knee Tucks: Start on your back, bend your knees into your chest, point your toes together, and open knees out to the sides, keeping toes touching. Extend both arms overhead on either side of your ears, palms facing up. Lift your hips off the floor and bring your knees up towards your armpits. Slowly lower your hips back down to start position. Repeat for 12-15 reps.

One-Arm Full Sit Ups: Start lying on your back with your right knee bent, foot flat on the floor, and left leg extended straight out on the floor. Extend your right arm to the ceiling and reach your left arm towards your left foot. Sit all the way up, rolling through your back, keeping your right foot on the floor, and your right arm up over your shoulder and your left arm reaching in front of you all the way up. Slowly roll back down to the floor. That’s one rep. Repeat 15 times on one side, 15 times on the other. For an extra challenge hold a dumbbell in your extended arm.


Clean Burrito

Here’s a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you’ll come back to time and again. Serve with a side of your favorite salsa. Servings: 1

Always buy organic ingredients

Here’s what you need…

  • 1 sprouted grain, flourless tortilla

  • 1 Tablespoon hummus

  • 1/3 cup cooked brown rice

  • ¼ cup cooked black beans

  • ½ cup cooked chicken, chopped

  • 2 Tablespoons fresh corn kernels

  • 2 Tablespoons chopped cucumber

  • ¼ cup shredded arugula

  • 3 cherry tomatoes, chopped

  1. Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla.

  2. Top the tortilla with rice, beans, chicken and veggies.

  3. Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly.

Nutritional Analysis: One serving equals: 380 calories, 7.8g fat, 45g carbohydrate, 7g fiber, and 31g protein.

 

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Green Tea For Fat Loss (Does it really work?)

There are a ton of products out there claiming to melt the fat right off your body without even having to exercise. Pills, patches, creams, teas, shakes… you name it! How does one sort out all the fluff?

This is where Shredfat inc comes in handy. We do our due diligence when it comes to research and testing.

Today I want to discuss a popular fat loss claim ‘Green tea for weight loss’. Does it really work? Is there science that backs up these claims? How should it be used? What is the best brand available?

I’ll answer all of these questions/concerns plus more.

Does it really work for weight loss?

Let’s make one thing clear right at the start; there is no magic weight loss pill. Optimal health and the physique you desire comes with hard work at the gym, and eating (mostly) clean. With that being said, there are actually some supplements that can accelerate your results.

As it turns out, research has proven that green tea could benefit you.

There is some evidence that long-term consumption of green tea catechins is beneficial for burning fat and may work with other chemicals to increase levels of fat oxidation and thermogenesis. According to research in Physiology & Behavior:

Positive effects on body-weight management have been shown using green tea mixtures. Green tea, by containing both tea catechins and caffeine, may act through inhibition of catechol O-methyl-transferase, and inhibition of phosphodiesterase. Here the mechanisms may also operate synergistically.

A green tea-caffeine mixture improves weight maintenance, through thermogenesis, fat oxidation, and sparing fat free mass… Taken together, these functional ingredients have the potential to produce significant effects on metabolic targets such as thermogenesis, and fat oxidation.”

Green Tea Does More Than Assist With Weight Loss

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Bone Health: Green tea polyphenols combined with a form of vitamin D called alfacalcidol could boost bone structure and strength, according to a new study in mice. The mixture may reverse damage to bones caused by lipopolysaccharide (LPS) induced chronic inflammation, which could in turn reduce the risk of osteoporosis.[1]

Cancer: Green tea components have been shown to downregulate the expression of proteins involved in inflammation, cell signalization, cell motility, and angiogenesis, while an association between green tea intake and decreased risk of cancers (including ovarian and breast[2]) has been reported.[3]

imagesBrain Health: Your brain is only one part of your body that might benefit from green tea, which is recognized as an abundant source of epigallocatechin-3-gallate (EGCG), a catechin polyphenol, and other antioxidants. The antioxidant activity of EGCG is about 25–100 times that of vitamins C and E.[4] One cup of green tea provides roughly 100 mg of polyphenols[5] and has antioxidant effects that are greater than a serving of broccoli, spinach, carrots or strawberries.

Not All Green Tea Is Created Equal 

If you’re drinking green tea hoping to increase your antioxidant levels, you should know that some green tea brands contain very little antioxidants. An analysis of the strength and purity of more than 20 green tea products by ConsumerLab.com found that EGCG levels in bottled green tea can range from just four milligrams (mg) per cup to 47 mg, while brewable green tea (from tea bags, loose tea or a K-cup) contained levels ranging from 25 mg to 86 mg per serving.[6]

img_00954_bigOne capsule of Life Extension’s Mega Green Tea Extract provides more polyphenols than you get from drinking seven cups of green tea. This 98% green tea extract is standardized to provide high potency EGCG, by far the most importantpolyphenol green tea provides. And green tea powdered extracts have been shown to absorb 60%-90% better into the bloodstream[7] and to be far more bioavailable than drinking green tea itself.

 

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Another great option is Nutrilite’s Slimmetry. I personally used this when I went through my weight loss transformation of shredding 80lbs of fat.

 

 

 

 

 

 

 

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Sources and References

[1] http://www.ncbi.nlm.nih.gov/pubmed/21036589

[2] http://carcin.oxfordjournals.org/content/29/10/1967.short

[3] http://www.ncbi.nlm.nih.gov/pubmed/22564714

[4] Mutat Res. 2006 Dec 10;611(1-2):42-53

[5] Altern Med Rev. 2000 Aug;5(4):372-5

[6] https://www.consumerlab.com/reviews/Green_Tea_Review_Supplements_and_Bottled/Green_Tea/

[7] Am J Clin Nutr.2004 Dec;80(6)1558-64

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.

Closeup calendar page with drawing-pins

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.

Motivate your friends, family and co-workers! Forward this article to your friends.

 

 

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