Most will blame this on all of the holiday activities that they have to take care of.
The parties, the shopping, the baking, the wrapping…
While it’s true that there’s a lot to do, that’s not really why you aren’t working out. You’ve been just as busy in the past and you managed to keep your workouts consistent.
So what is it? Why did you skip your workout?
It’s because of stress.
The stress is real this time of year.
There are obligations and expectations coming at you from every angle, and somehow you are supposed to juggle it all with a smile on your face.
It’s a setup for mismanaged stress to wreak havoc on your healthy routine.
Mismanaged stress leads to overeating, overdrinking, headaches, weight gain, anxiety, fatigue, and trouble sleeping. All of this overwhelms makes the idea of heading to the gym for a workout pretty unappealing, especially when the other option is to get another hour of sleep.
So the question for you, my friend, is how will you better manage your holiday stress?
Will you continue to allow stress to increase your calories and rob your workouts over the next couple of weeks? Will you be heavier and more exhausted as you ring in the new year?
Or will you combat stress in the most proactive, effective way?
A good workout gets your blood pumping and releases happy hormones.
A good workout makes you more likely to eat healthier.
A good workout makes your sleep deeper and more restful.
A good workout is the best way to feel a burst of natural energy.
I’m here to help you get the BEST workout possible! Call or email today and let’s get you on the schedule!
Yes, it is possible to make cookies that are wholesome, filled with low-glycemic sweetness, and in line with our fitness lifestyle.
These Quinoa Chocolate Chip Cookies are a great example of a recipe that takes healthy ingredients to create a sweet taste that’s guilt-free and just as enjoyable as traditional cookies.
What makes these cookies healthier than Mrs. Fields?
It’s gluten free: I used a combination of the cooked quinoa and blanched almond flour rather than traditional white grain flour.
It’s free of cane sugar and low glycemic: No refined cane sugar in these sweet morsels, just some unrefined coconut sugar. It’s also possible to sub out some of the coconut sugar for a bit of liquid stevia if you’d like to lower the sugar grams even more.
The chocolate is stevia-sweetened: To keep our sugars in check even more I’ve used Lily’s chocolate chips which are sweetened with stevia and contain zero cane sugar.
The serving size: Using 1 heaping teaspoon of dough will get you 48 petite cookies, which make portion control easy. You can enjoy a little cookie without taking in too many calories!
WHAT YOU NEED
¼ cup coconut oil softened but not melted ⅓ cup palm shortening 1 cup coconut palm sugar 1 teaspoon baking soda 1 teaspoon sea salt 1 egg 1 tablespoon vanilla extract 2 cups blanched almond flour 1 cup cooked quinoa 1 (9 oz) bag Lily’s chocolate chips (stevia sweetened)
Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper.
In a large bowl beat the coconut oil and the shortening on high for 30 seconds. Add the coconut sugar, baking soda and salt. Beat on medium for 2 minutes, scraping down the sides as needed. Beat in the egg and vanilla. Beat in the almond flour and quinoa. Stir in the chocolate chips.
Drop the dough by teaspoons 2 inches apart on the prepared baking sheet. Bake 6 to 8 minutes or until the edges are lightly browned. Transfer the parchment paper onto a wire rack to cool. Enjoy!
One cookie equals: 108 calories, 7g fat, 11g carbohydrate, 3g sugar, 79mg sodium, 2g fiber, and 2g protein.
I hope that you get a chance to give this recipe a try this week.
Dont forget to complement your healthy diet with bouts of exercise and a fitness team that will give you guaranteed accountability! Come train with me & let’s set up your first workout – I’d love to help you achieve your best body ever!
Getting fit and healthy can be a challenge for a number of complex reasons that go deeper than simply calories-in versus calories-out.
What you associate with “pain” and “pleasure” may be blocking your fitness success.
You’re avoiding the WRONG pain.
We are programmed to avoid pain and to seek out pleasure. Unfortunately, this can block your fitness success if you view healthy diet and exercise as pain to be avoided.
Do you cringe at the thought of exercise? Does the idea of eating healthy make you feel deprived? If so then you are associating exercise and diet with pain, and this is setting you up to fail over and over.
The simple way to fix this is to focus on the negative impact that your current weight has on your health, self-esteem and lifestyle. Remind yourself that the pain of being out of shape is much greater than the pain of losing weight.
Once you decide that the biggest pain to be avoided is the pain of being out of shape, your fitness and weight loss will click into place.
You’re seeking out the WRONG pleasure.
Most of us are experts at seeking out pleasure through the food we eat. This need for the pleasure of high calories foods kept our ancestors alive, but today all of the unnecessary calories end up as extra pounds around your waist and thighs.
The simple way to fix this is to stimulate the pleasure center of your brain without food. Find an activity or two that make you smile and indulge in those regularly.
The very best way to unlock your fitness success is to retrain your brain to crave the pleasure of exercise-induced endorphins!
I want to personally help you unblock your fitness results. Call or email today to get started on a program that will change your life and body forever…in the best way!
Don’t have more than 10 minutes to prepare dinner tonight? I’ve got you covered with this super quick, high protein, crowd-pleasing recipe! These BBQ Chicken Avocado Boats are a delicious combination of roasted chicken and crunchy bell peppers covered in BBQ sauce and served on top of creamy avocado.
To make this recipe as quick as possible, purchase pre-roasted chicken from the store, or use leftover cooked chicken from yesterday’s meal. Then all you need to do is chop the bell pepper, mix everything together, scoop on top of avocado and serve!
WHAT YOU NEED
1 cup roasted chicken, chopped ½ red bell pepper, seeded and sliced ½ green bell pepper, seeded and sliced 1 Tablespoon BBQ sauce 1 large avocado, pitted and halved lengthwise 1 Tablespoon cilantro, chopped sprinkle of sweet paprika sprinkle of sea salt sprinkle of black pepper
In a medium bowl combine the chicken, bell peppers and BBQ sauce. Mix until fully combined.
Divide the chicken mixture between the two avocado halves and sprinkle with cilantro, sweet paprika, sea salt and black pepper. Serve immediately. Enjoy!
One serving equals: 369 calories, 25g fat, 16g carbohydrate, 5g sugar, 155mg sodium, 8g fiber, and 23g protein.
I hope that you get a chance to give this recipe a try this week.
Dont forget to complement your healthy diet with bouts of exercise and a fitness team that will give you guaranteed accountability! Come train with us & let’s set up your first workout – I’d love to help you achieve your best body ever!
Are you stuck in the frustrating cycle of gaining and losing the same 5 pounds but never reaching your goal weight?
Read on to see if these 3 Bad Habits are holding you back from the body of your dreams…
BAD HABIT #1: You’re Eating TOO MUCH (Healthy Food)
Yes, there is such thing as TOO MUCH healthy food. Extra calories can come from healthy food just as readily as from unhealthy foods.
Yes, healthier foods are typically lower in calories, so it will take you longer to gain weight by overeating roasted chicken and sweet potato than it would ice cream and chips, but the extra pounds will add up nonetheless.
If you would like to lose weight then it’s very important to control your portions, even of super healthy foods, since ALL foods carry calories, and too many calories will block weight loss.
BAD HABIT #2: You’re Dehydrated (Not Enough Water)
If you are like most people then you live in a state of partial dehydration, every day. Being dehydrated is dangerous for all of your major body organs, and it blocks fat loss. Additionally, water is an appetite suppressant that fills your stomach and prevents you from overeating, and add to that the fact that thirst is often mistaken for hunger pains, you can see why dehydration leads to frustrating weight gain.
Make it a point to sip on water throughout the day you’ll avoid dehydration, making it easier to drop those unwanted pounds.
BAD HABIT #3: You’re Slacking (in the Gym)
If you want to lose weight and see a measurable transformation in your body, then going through the motions at the gym simply won’t cut it. I understand the desire to stay as comfortable as possible at all times, even when this means moving lightly through a workout, rather than going all in. And, yes, going through the motions with a workout is better than sitting on the couch, it certainly won’t get you the body that you want.
How hard do you exercise on a scale of one to ten? If you know your workouts land below an 8 then seriously consider stepping up the intensity of your next workout in order to really burn that fat away.
I’m here to help you transform your body (and your whole life!) through the power of fitness.
The time is here for parties, family dinners, and goodies around the house. This is a recipe for disaster, and if you’re not careful it could reverse your fat loss results quicker than you can say Happy Holidays!
I’d like to make it easy for you to stay on track with your healthy eating, even while being tempted by all kinds of holiday foods during this festive time of year, so keep reading for 5 Holiday Party Survival Guide Tips…
Holiday Party Survival Guide Tip #1: Don’t Eat Anything Fried
Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep-fried items on the menu. You’ll be leaner, healthier and won’t have greasy fingers.
Here’s a healthier alternative to frying foods… Use a broiler
If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are more complex carbohydrates. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.
Holiday Party Survival Guide Tip #2: Don’t Eat White Bread
White bread products have zero nutritional value and are quickly converted by your body into sugar. So, you really may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.
Here’s a healthier alternative to white bread… Enjoy Sprouted Grain Bread
If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.
Holiday Party Survival Guide Tip #3: Don’t Eat Creamy Dressings
You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories. The same goes for pasta dishes – avoid the ones with creamy, heavy sauces, as these are simply loaded with extra fat and calories.
Here’s a healthier alternative to creamy dressings… Vinegar Dressing and Red Sauce
Dressing and sauce are meant to lend flavor to salad and noodles, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high-quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.
Holiday Party Survival Guide Tip #4: Don’t Drink Sweet Beverages
‘Tis the season for sugary beverages like eggnog, sweet cocktails, and hot cocoa. Just like white bread, these sugary drinks have zero nutritional value – other than calories. The sheer number of sugar grams in one of these beverages is usually the same as dessert! So before you indulge in a sweet drink, consider changing your order to something less sweet, or count it as your dessert.
Here’s a healthier alternative to sweet beverages… Sweeten with liquid stevia
Carry a small bottle of water-based, liquid stevia and use a little squirt to sweeten your beverage of choice this holiday season without adding any grams of sugar. Ask for your beverage to be made without sugar, and then sweeten it yourself without any repercussions to your fitness results.
Holiday Party Survival Guide Tip #5: Don’t Overindulge on Sugar
Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one tip from this article, please let it be to not overindulge on sugar! The holidays are full of sugary treats, so you must make a conscious effort to keep your intake under control.
Here’s a healthier alternative to sweet beverages… Enjoy some fruit
Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.
Eating right, along with challenging exercise, is the formula for a toned, lean body. Guarantee your results by teaming up with me.
Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and helps you achieve your goals.
Just because it’s the holidays doesn’t mean that your fitness goals no longer matter. In fact, if you lose sight of your fat loss goals entirely this month, you’ll have a seriously rude awakening come January 1st.
I have a better idea for you…let’s keep you focused on your fitness goals while still making room for some fun this holiday season. This means that you’ll need to learn how to indulge with control. While that may sound like an oxymoron, it IS possible to let loose and enjoy without throwing away the results that you’ve worked so hard for.
Here’s how to stay fit this holiday season:
Holiday Fitness Tip #1: It’s All About Moderation
Don’t try to deprive yourself of all the foods you love, this is unrealistic. Instead, be smart about what you choose to eat. Enjoy your very favorite flavors of the season, but in moderation. Trim calories where you can by only eating those rich foods that you really enjoy.
Also, be sure to limit the number of alcoholic beverages you drink. These drinks are typically filled with tons of sugary calories. Try alternating an alcoholic drink with a non-alcoholic drink like sparkling water.
Holiday Fitness Tip #2: Fiber is Your Friend
Here’s a simple tip that most people overlook when loading up their plates at holiday gatherings…fill up on fiber first. You see, if you are eating a plate that’s mostly fibrous vegetables and greens, leaving only a moderate amount of room for the dishes full of fats and carbs, then your net calorie intake for the meal will be dramatically lower than if you had eaten more of the carb and fat dishes.
While this tip is super effective during the holidays, it’s also a technique that you can carry with you throughout the rest of the year to stay lean while still indulging in what you love. The key is to eat less of the rich, fattening foods and more of the lower calorie, high fiber foods.
Holiday Fitness Tip #3: Exercise is a MUST
Many people let their workouts go to the wayside during the busy holiday weeks, however I am here to tell you how important it is that you keep your workouts a priority. I know it’s harder to get into the gym when it’s cold outside, and when you’re tired from getting ready for the holidays, but that act of lacing up your shoes, sweating, and getting the endorphins flowing makes a huge impact on your overall fitness.
Not only are you burning calories and stoking your metabolism, by exercising every single day you are keeping fitness at the forefront of your mind. It may sound like a small thing but getting into the gym forces you to remember your fitness goals and this small act will help you make better decisions throughout the rest of your day.
All of these small efforts add up, my friend, and you are able to do them all without sacrificing the fun or the flavors of the season. You can do this!
I am passionate about seeing my clients achieve results—and maintaining those results throughout the holiday season and beyond. Call or email today to get started on my best available program.
JOIN THE NO. 1 WOMEN’S BOOTCAMP AND GYM IN CARSON, CA NOW!
Obesity-related diseases are on the rise, as are the number of folks who are just plain unhappy with how their bodies look and feel. Cooking at home seems to be the first step in our road to healthier bodies.
Here are the Top 5 Reasons that you should start cooking and eating at home…
Reason #1: Your Health
Hyperprocessed foods are harmful to our health, and that’s exactly where you’ve been getting the bulk of your calories. Even restaurant food that contains fresh produce, chances are high that the produce is not organic, or local or non-GMO. Most of us are eating less than half of the recommended amount of fiber, fruit and vegetables, which eating at home could quickly change.
Simple meals made at home with fresh produce and organic meats or eggs are nutritionally superior to over-flavored, over-processed restaurant food. Not to mention the high calorie beverages and starters that so often accompany a restaurant meal. When you eat at home you take in more nutrient-dense calories that are higher in fiber.
Reason #2: It’s Easy
Eating out so often has conditioned our concept of a meal to be one with complicated flavors and accompaniments. This misconception has made us fear the kitchen. But I urge you to reconsider.
Meals made at home need not mirror those ordered in restaurants. On the contrary, simple is better when it comes to home cooking. Plan your entire meal around a couple of pieces of fresh produce and a wholesome, lean protein. No need for complicated sauces or sides – these are where the harmful calories hide anyway.
Reason #3: It’s Cheap
Fresh, simple ingredients do not cost much. Especially when compared to the cost of prepared meals. Bittman’s advice on ingredient shopping is to, “Buy what you can afford, and cook it yourself. Rice, beans, bacon, salad, bread –few things are cheaper than that.”
Shopping the perimeter of the store is always a good plan. Here you’ll find fresh produce, meats, dairy and seafood. Venture into the aisles for oils and spices to compliment the fresh ingredients.
Reason #4: It’s Proactive
In the US the annual health care expenses related to obesity is $150 billion, according to the Center for Disease Control and Prevention. Worldwide this number is over $1 trillion annually. These numbers are staggering, and sobering when you think of all the individual lives that are being negatively impacted by obesity.
Rather than waiting for you and your family members to experience the health risks related to obesity, start your own mission to cook simple meals at home and redirect your future. Remember the words of Benjamin Franklin, “An ounce of prevention is worth a pound of cure.”
Reason #5: It’s Slimming
Eating at home is also one of the best ways to reduce your body fat. Bittman states that meals eaten at home contain an average of 200 calories less than meals eaten out. Let me tell you, a reduction in 200+ calories per meal will quickly translate to pounds lost!
Start today, and don’t be afraid to start small. Pick one meal that you’ll make at home either today or tomorrow, and write down your simple menu and grocery list.
And let’s not forget the place that a challenging, consistent exercise program has in your quest for good health and a fit physique. My programs are specially designed to blast fat and to build muscle in all the right places.
FIGHT TO FITNESS!
JOIN THE NO. 1 MENS BOOTCAMP CENTER IN CARSON CA, TODAY!
A dose of motivation will change your life almost overnight.
The best part of my job is seeing clients achieve amazing results. Whether they drop a few sizes, lose the baby weight, get off their blood pressure meds, or shrink their waist, the excitement is always contagious.
There really isn’t a clear way to describe the euphoria that settles in once you’ve realized your fitness goal. You have to experience it.
Though each successful client is unique with different goals, one element unites them.
They are all highly motivated.
You see, I am in a unique position. I know how to get you (or anyone else who walks through my door) into great shape. I can coach you through a 50-pound weight loss. I can guide you to a healthier body. I can even train you into a toned athlete.
But there is one catch.
You’ll need to be motivated.
See, saying that you want to get into great shape isn’t enough.
You need MOTIVATION —and that’s just half of the equation.
The other part (and the most important) is ACTION.
Nothing happens until you take action.
You can want it, think about it, mull it over, ponder it, plan it, and then re-plan it. But nothing happens until you take action. While I may not know your story—it’s probably safe to assume that you are dissatisfied with your body and know that you can improve your fitness level. You want to look better, to have more energy, to experience fewer aches and pains, and to enjoy sweet satisfaction as you achieve your goals once and for all.
I know that all of my successful clients were once in your shoes. They wanted to change their bodies. They felt urgency. And then they did what most fail to do. They took action and contacted me.
But there is more to it than that. They then committed to a program, put in the exercise, stuck to their diet and met their goals. There’s nothing more gratifying than getting back into those jeans that now sit in the back of your closet.
People who take massive action get massive rewards. And those that simply talk about losing weight will continue to put weight on, pound after pound. I hate to put it that way, but it’s the truth.
So what do you want?
To drop 20 pounds
To feel younger
To look better in your birthday suit
To become healthier
How bad do you want it? How much motivation do you have? Enough to take MASSIVE ACTION?
The rewards are great IF you do.
(Your first step is to call or email me now to get started.)
Today I have 7 Simple and Effective Ways for you to shed that unwanted body fat. While fat loss can be quite frustrating, these 7 strategies are proven to help you #slimdownfast.
#1 Drink a Gallon of Water
Water is always a crucial element for proper bodily functions, and even more so when fat loss is your goal. The conversion of fat into energy takes place in your liver, and this process requires that you be well hydrated.
Drinking a gallon of water over the course of your day is a wonderful goal to aim for. This goal is easily met when you get into the habit of sipping water throughout the day, coupled with drinking a full glass before meals, upon waking and before bed.
#2 Cut out Alcohol
This fat loss tip is always met with groans, but despite its unpopularity it remains one of the most effective. The first reason that alcohol should be cut out in order to lose fat is that it’s filled with empty calories. These are simple sugars that taste great but add up quickly as stored fat in all the wrong places.
The second reason that alcohol should be cut out is that the simple energy that your body derives from the alcohol will be used as energy long before your fat stores are tapped, making it impossible to reduce body fat on days when alcohol is consumed. That should be incentive enough for you to put down your glass and reach for some water.
#3 Do a Variety of Aerobics
Variety is key when it comes to the aerobics side of your routine. Getting in calorie-burning activities is crucial to quickly eliminating fat stores. We no longer believe that long cardio sessions are the holy grail of fat loss – but getting your body moving with calorie-burning activities is a wonderful way to intensify your fat loss results.
The great thing about aerobic activities is that these can and should be fun! Hiking, biking, swimming, surfing, jogging, brisk walking – any activity that requires you to move your body for a decent duration of time and break a nice sweat in the process.
#4 Cut out Processed Junk
This is one of the easiest ways to quickly and effectively reduce body fat, and yet it is met with such resistance. Why? Why is it so difficult for us to give up our packaged, processed snacks and treats? This is one obstacle that prevents most people from achieving the body that they want.
The best tip for successfully getting processed junk food out of your life is to have wholesome alternatives on hand while removing the junk food from your home. If you are a late night snacker, then be prepared by having fresh fruit, sliced veggies, plain Greek yogurt or other wholesome snack replacements on hand. When your belly is full of wholesome snacks, it’s hard to care too much about the processed junk you missed out on. And soon you’ll learn to love how lean and energetic these healthier foods make you feel.
#5 Lift Weights
The act of lifting weights causes those targeted muscles to stimulate new muscle tissue growth. Now this doesn’t mean that your muscles are going to get noticeably larger (relax, ladies!) but it does mean that your muscle tissue will become tighter and more toned. The increase in muscle translates to a higher metabolism, which means that your body will naturally burn fat faster and more efficiently.
#6 Use HIIT
You might consider this to be pretty obvious, but many people are still resistant to the idea that resistance training leads to fat loss. If you find yourself puzzled by the idea that lifting heavy things will reduce the layer of fat on your body, then allow me to explain.
High Intensity Interval Training is a method that has been quite popular in the past decade – and for good reason. This advanced form of aerobics, when done correctly, is one of the most effective methods for burning fat.
HIIT is achieved by performing short, intense bursts of aerobic intervals between less intense bouts of aerobics. For example, 2 minutes of walking followed by a 30 second sprint, done for 20 minutes.
#7 Work with a Fitness Professional
When your car needs new brakes, you take it to the mechanic. When you wake up with a fever and sore throat, you go to the doctor. When your hair gets too long, you go to get it cut. When you need to reduce body fat, you…try to do it all on your own? That makes no sense.
Look, we all have our expertise, and we rely on each other when in need. My expertise is fat loss. When people in our community need a new and improved body they come to me. I’m passionate about getting my clients results, and my programs have been proven effective.