Here’s a salad high in protein, low in carbs and big on flavor. It’s a hybrid of egg and tuna salad and the result is creamy, satisfying and nutritious. The crunchy bites of tangy pickle are fantastic.
This recipe is great to pack for lunch to keep you on track with your healthy eating throughout your workday. Enjoy!
1 (6oz) can albacore tuna, in water, drained, and flaked 4 hard-boiled eggs, chopped ¼ cup pickles, chopped ¼ cup plain Greek yogurt 1 Tablespoon fresh parsley, minced ½ teaspoon sea salt ¼ teaspoon black pepper 4 butter lettuce leaves for serving
INSTRUCTIONS
1. In a large bowl combine the tuna, eggs, pickles, yogurt, parsley, sea salt, and pepper. Mix well until creamy and fully combined.
2. Chill the salad for 20 minutes and then serve on the large lettuce leaves. Enjoy!
Nutrition One serving equals: 117 calories, 5g fat, 1g carbohydrate, 1g fiber, and 16g protein.
Don’t just eat healthy, but also train right. Exercise and nutrition go hand in hand in achieving your best body ever! Join me and my team and let’s create an all-inclusive guaranteed fitness program for you. This includes full-body scans, fat-burning workouts, accountability, and an overall nutrition plan!
If you’re looking for a homemade side to go with some grilled meat then this is wonderful recipe to try. It’s filled with wholesome carbs, fiber and loads of real food nutrition.
This recipe is a great way to enjoy protein-filled quinoa. Winter squash combined with celery, onion, and parsley makes a healthy and comforting side dish.
2 yellow onions, diced 4 celery stalks, diced 4 carrots, diced 2 cups diced squash, butternut or any other fall or winter squash 1 Tablespoon olive oil 1 Tablespoon pure maple syrup dash of freshly ground sea salt zest and juice from 1 lemon 2 cups filtered water 1 cup quinoa 4 sprigs of parsley, finely minced
INSTRUCTIONS
Preheat oven to 400 degrees F.
Place the onions, celery, carrots and squash in a large bowl. Mix in the oil and syrup, then sprinkle the salt and lemon zest. Mix until well combined and then place on a shallow baking dish. Cover the dish and bake for 40 minutes. After 40 minutes remove cover and cook for another 15 minutes.
While the vegetables are in the oven, put the quinoa and water in a saucepan, cover and bring to a boil over medium heat. Cook for about 25 minutes over low heat, until the water is absorbed.
Combine the vegetables and cooked quinoa together with the lemon juice and parsley. Serve warm or chilled.
Nutrition
One serving equals: 95 calories, 1g fat, 19g carbohydrate, 2.5g fiber, and 4g protein.
Try this yummy recipe this week!
Don’t forget to complement your healthy diet with bouts of exercise and a fitness team that will give you guaranteed accountability!
Do you think that you have more potential than you’re living up to? How will you harness your potential to create the very best you?
I recommend using the teachings of Dr. Maxwell Maltz in his legendary book ‘The New Psycho-Cybernetics’.
Dr. Maltz created the original science of self-improvement and success, so who better to turn to when you’re ready to take your life to another level. His teachings have stood the test of time.
Take the following and make a change for the better:
1. Use Your Imagination
If you thought that imaginations were only valued in preschool, think again. One of the key points in ‘The New Psycho-Cybernetics’ is the technique of using your imagination to reprogram and manage your self-image.
You may have been exposed to self-improvement strategies that tell you to ‘act as if’ or to ‘fake it till you make it.’ Those typically don’t work because your self-image is still the same.
According to Dr. Maltz, your self-image is the key to changing your actions and habits. If you want to lose 50 pounds, you first have to think of yourself as someone 50 pounds lighter.
Spend time in your imagination. See yourself 50 pounds lighter. Experience a day in your life at this slimmed down size. Imagine everything down to the smallest detail.
According to Dr. Maltz, this imagination time will begin to change your self-image to that of a person 50 pounds lighter, and your actions and habits will fall into place.
2. Reject Negative Thoughts
Negative thoughts will undoubtedly arise as you use your imagination to see your ideal self. “I’m not really going to lose 50 pounds.” “I’ve tried losing weight before and it never works. I’m always going to be overweight.” “This imagination stuff is bogus. It won’t work for me.”
Dr. Maltz says that the instant you receive a negative thought simply dismiss it. Don’t spend any time on it at all.
The quicker that you dismiss negative thoughts, the less impact they will have on your self-image. Also you’ll find that fewer and fewer negative thoughts arise once you get into the habit of dismissal.
3. Be Nostalgic For The Future
It’s so easy to be nostalgic for the past, especially when you only remember the good stuff. But what good does it do for you to wish for things that are long gone?
Dr. Maltz recommends developing nostalgia for the future.
In your imagination you’ve already lost 50 pounds, so start pining for the future! Your self-image will lock onto that picture and your nostalgic feelings will fuel the fire.
4. I’m The Kind Of Person That…
What kind of person are you?
I’m the kind of person that loves sweets.
I’m the kind of person that hates exercise.
I’m the kind of person that can’t lose weight.
OR
I’m the kind of person that eats fresh and healthy food.
I’m the kind of person that keeps fit.
I’m the kind of person that maintains an ideal body weight.
Your self-image will fulfill any label that you put on yourself. The power is all in your hands.
If getting fit is something you’d like to do this year, then call or email to set up a consultation. I’m the kind of person who LOVES to see clients like you achieve their goals!
A great way to make a dramatic improvement in your body and your fitness level is to participate in a challenge. It is a chance to take a hard look at where you currently stand with your weight and conditioning, and to set a goal with an end date for making big changes and progress.
It’s your opportunity to produce really impressive “before” and “after” photos.
Do you have what it takes to stick with a challenge all the way through? Will you stick with the diet plan and avoid falling for temptations? Will you show up to your workouts day after day, even when your muscles are tired and sore?
The key to your success is to be deeply disturbed with your current shape. Recognize that the body you have is no longer in sync with the body that you are able to accept for yourself.
Why are you still living life in your “before” body?
Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.
I’m going to repeat that so it will really sink in.
You have the body that you accept.
Transform from “Before” to “After”
You may not realize it, but you already possess everything you need to crush a fitness challenge by transforming your body, and it all starts with taking responsibility for the body that you have today.
You are in your current shape because, until this moment, you’ve been OK with it.
Oh I know you aren’t thrilled with it, and you even talk about dropping body fat and getting fit—but you haven’t changed what you’ll accept.
Here’s how to Crush a Fitness Challenge in 3 steps:
Step One: Feel Disturbed
It has been said that emotion creates motion.
This is essential when it comes to personal transformation. To transform your body you must first decide that you can’t live another day in the body you currently have.
Get your emotions stirred up. Make a list of all the reasons that you’re ready to lose fat and get fit. Get disturbed.
Step Two: Decide What You Want
Without clarity you’ll never get where you want to go. Now that you’re disturbed with the body you have, decide what the body you can accept looks like.
Think in concrete and specific terms. Do you want to drop 50 lbs? Would you like to lose 8 inches from your waist? Is your ultimate goal to go from a size 14 to a size 8?
Get a clear picture in your mind of what you’ll look like in your “after” picture. The more specific the better.
Step Three: Take Action
The time spent between your inspiration (now) and taking action determines whether you will succeed or fail. Don’t allow yourself to get stuck between inspiration and action—there is always something that you can do immediately.
Take action by emailing or calling me now to set up a fitness consultation.
I am here to take you from your “before” picture to your “after” picture.
The time that you spend on exercise can be used even more effectively for faster results.
When you decide which exercises to include in your routine, it is important to consider the type of movement involved. The simpler the movement, the fewer calories you’ll burn and the fewer muscles you will strengthen. On the other hand, the more complex the movement, the more calories you will burn and the more muscles you will strengthen.
To put it simply, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.
What is a Complex Movement?
A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let’s compare a simple movement leg exercise with a complex movement leg exercise:
The leg extension machine uses a simple, isolated movement to work the quadriceps. You’re in a seated position moving only your knee joint. There isn’t much involvement, if any, from other muscles and it doesn’t burn very many calories.
Now let’s look at a free-weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90-degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.
How many muscles did you utilize while performing the lunge? Probably too many to count.
You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back—just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That’s what I call a great exercise.
Other ways to increase intensity
Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest.
Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.
The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.
These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals.
You need to incorporate fat burning into your routine.
You need to constantly challenge yourself during workouts.
You need to take control of your eating habits and to get your diet dialed in.
So what’s the best exercise for you? Find out—call or email me today to schedule your no obligation fitness consultation.
Most people have. Holiday indulgences are in full swing…between rich party food, dinners, and piles of seasonal comfort foods.
Today I’d like to be brutally honest with you…for your own good.
Sure, I could write you a ‘feel good’ article about cutting back a few calories and exercising a few more minutes each day, but I’d rather write something that’s truly helpful and will make a difference in your life.
Here’s the real deal: You abuse food.
That’s right. You’re overweight because you eat too much, and you eat too much because it brings immediate pleasure.
It’s time to admit that this pleasure comes at a high price…
You’ve heard dishes being referred to as ‘comfort food’—some restaurants even have an entire section of their menu designated as comfort food. But comfort food is more than just a hearty dish…
It’s those extra calories that you eat to feed an emotional need rather than a nutritional need.
It’s excessively big portions that leave you stuffed.
It’s high calorie snacks.
It’s sugary treats.
It’s fried, cheese-smothered appetizers.
It’s whatever you indulge in with mindless munching.
Could you relate to any of the above? Most of us tend to gravitate toward a particular form of comfort food. For many women, it’s chocolate or other sugary treats. For men, it often takes a saltier form.
Think of the last time you ate for pleasure rather than nourishment. Why’d you done it?
#1 Out of Habit
Your body loves routine. If you always snack while watching television then you’d probably find it hard to relax without going through that munching motion. The good news is that once you break the cycle your body will quickly adapt to a healthier routine.
#2 To Change Your Mood:
Does the thought of a cupcake bring a smile to your lips? How about a large pizza to lift your mood? Pay attention to the emotions that trigger you to overeat—you may be surprised by how often you use food to feel better.
#3 Because Everyone’s Doing It
Who can resist comfort food when it’s offered among friends? Peer pressure doesn’t just apply to teenagers—it’s another reason to overeat. Remember that true friend will support your decision to refrain.
Can you remember how you felt after you last filled up on comfort food? If you’re honest, you’ll admit that the stuffed and bloated feeling was downright awful. So why do it?
Come on, where have your eating habits gotten you?
Into clothes that are a few sizes larger.
Drained and with less energy than ever before.
Plagued with health concerns and prescriptions.
Embarrassed and frustrated with your body.
Most people don’t realize it, but the battle to overcome your eating habits is decided by a single body part—and it’s not your mouth. (Your mouth is simply a puppet.)
It’s your brain. Once you’ve made up your mind, for better or for worse, you can bet that your body will obey your decision to the letter. You’ve proven it time and time again.
So make the decision to give up your unhealthy dependence on comfort food.
There is no better time than now.
Making a change is hard—that’s why I’m committed to being with you every step of the way. Call today to schedule a consultation.
You can end your dependence on comfort food, once and for all.
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?
By exercising.
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!
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!
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.
A bowl of this homemade soup is a wonderful meal to enjoy during the holidays. It’s low carb and filled with protein and veggies to power your day and curb your cravings. Best of all it’s made in the slow cooker, so preparation is quick and easy.
Most tortilla soup recipes contain ingredients that are high in carbs, like tortilla strips and rice. In this recipe, I’ve removed these ingredients and filled in the gaps with high fiber cauliflower rice. What’s great is that you get all of the tortilla soup flavors that you love without the extra calories.
2 organic, free range chicken breasts 1 (28oz) can diced, fire roasted tomatoes 1 (4oz) can green chiles, chopped 1 yellow onion, chopped 2 cloves garlic, minced 1 head cauliflower, shredded 32 oz organic, free range chicken broth 2 teaspoons ground cumin dash of sea salt and pepper ¼ cup fresh cilantro, chopped 2 avocados Tajin seasoning for garnish
INSTRUCTIONS
1. Combine all of the ingredients, except the cilantro, avocado and tajin, in a slow cooker. Cover and cook on high for 3 hours. 2. Remove the chicken breasts from the slow cooker. Shred with a fork and then return to the slow cooker. 3. Garnish each bowl with a sprinkle of cilantro, a few slices of avocado and a dash of tajin. Enjoy!
NUTRITION
One serving equals: 153 calories, 6g fat, 321mg sodium, 14g carbohydrate, 7g fiber, and 10g protein.
I hope that you get a chance to give this recipe a try this week.
Remember that getting to a healthy weight requires both excercise and a healthy eating habit, so eat the right balance of food to help fuel your exercise routine and start your fitness journey today!
TRANSFORM YOUR BODY!
JOIN THE BEST TRAINING FACILITY IN CARSON CA, TODAY!
