Surprising lies about lifting weights.
Most people believe a bunch of lies about lifting weights, and it’s making them fat.
The truth is that strength training is one of the absolute best things you can do for your health and appearance.
Hopefully you don’t believe any of these lies…
Lie #1 Muscle Turns Into Fat
Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order.
Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.
Lie #2 Strength Training Doesn’t Burn Fat
On the contrary, muscle mass is your number one ally against fat gains.
A pound of muscle burns 10-20 calories each day, while you’re just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.
Lie #3 Lifting Weights Makes Women Bulk Up
Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which is quite the look you’re going for.
The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort.
The tighter, toned figure of a recreational female weight lifter is every bit feminine.
Lie #4 Strength Training Is For Young People Only
Ha, that’s a used-up excuse that senior citizens across the globe have shattered.
Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine.
Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning.
Lie #5 Use Light Weight and High Reps To Tone
The idea that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone.
We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set.
Including strength training as a part of your fitness routine is essential for achieving a fit and toned body.
My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals.
Call or email today and we’ll get you started on the program that’s best for you.
Beware of These 7 Dieting Mistakes.
It’s a common problem. You’ve been on a diet for weeks and aren’t losing weight like you thought you would.
It may be because you’re consuming more calories than you think.
Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts.
Mistake #1: Forgetting Liquid Calories
It’s easy to forget that the things you drink have calories—some more than you’d think. In fact, some beverages have more calories than an entire plate of food.
It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you’re adding.
For calories’ sake, it’s best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don’t satisfy hunger, so they are just empty calories.
Mistake #2 Meal Skipping
Many dieters think they’ll cut their calorie intake by skipping a meal, usually breakfast.
But this is a mistake.
Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you’re so hungry.
So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg.
Mistake #3: Oversized Portions
Just because restaurants load your plate with a mountain of food doesn’t mean you should eat that much at home for a normal meal.
Remember that your stomach, like your heart, is the size of your fist. Don’t think you could fit much food into your fist? You’re right. And contrary to what mama taught you as a child, you don’t have to eat all the food in front of you.
To eat a little less, use smaller plates and eat slower so you know when you’re full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.
Mistake #4: Too Many Extras
A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons.
These add extra calories fast.
One tablespoon of dressing contains 75 to 100 calories. With that in mind, it’s no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger.
Mistake #5: Blaming Your Genes
Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their genes.
Just like you may share your father’s hair color or your mother’s eye color, there is a small chance you also share your parent’s body type. However, this is no excuse for doing nothing about trying to lose weight.
Stick to your diet and exercise plan and you should definitely see results.
Mistake #6: Eating Without Thinking
It happens to everyone. You’re tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it’s not on a plate it doesn’t matter, but every bite you take counts.
When it comes to a successful diet, make rules for appropriate times to eat. And don’t always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don’t put anything in your mouth.
Mistake #7: Eliminating All Treats
Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.
This commitment may last a few days until you can’t tolerate it any longer and you overindulge on what you deprived yourself of.
A better plan is to allow yourself a treat every once in a while.
Remember that everyone makes mistakes, but be smart and don’t let these common pitfalls keep your from meeting your weight loss goal!
Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I’m here to motivate, instruct and encourage you to reach your goal.
Call or email today to get started on a fitness program that will truly improve your quality of life.
5 Flat Tummy Myths (and 3 Steps to Tight Abs)
Bathing suit season is right around the corner…are you ready?
Most people want to slim down before baring it all, so I’m here to warn you of the 5 Flat Tummy Myths that could waste your time:
Myth #1: Do extra crunches to flatten your abs.
Excessive crunches aren’t the answer for tight abs. In order to achieve a toned look you’ll have to focus on burning off the layer of fat that is covering up your tummy.
- Tip: Don’t obsess about crunches – instead focus on fat burning.
Myth #2: Take diet pills to speed results.
I know it’s so tempting! The ads make compelling claims about the power of popping a pill, but don’t fall for it. There is no ‘magic pill’. Diet pills are more likely to burn through your pocketbook than to slim you down.
- Tip: Don’t pop a pill – instead burn calories with intense exercise.
Myth #3: Turn to packaged diet products to boost results.
Don’t fall for the foods that are packaged as ‘diet’ or ‘weight loss’ aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn’t need, and certainly won’t help you attain that tight tummy.
- Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.
Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.
- Tip: Don’t give up all carbohydrates – instead stick with wholesome carbs.
Myth #5: Starve the chub away.
Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.
- Tip: Don’t starve yourself – instead eat small wholesome meals throughout the day.
Now that you know what not to do in order to achieve tight abs, it’s time to go over your flat tummy game plan. Here’s what you need to know in 3 simple steps:
Step One: No more junk.
The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don’t buy any more of it. Remember that your beach-ready abs depend on what you eat – don’t eat junk!
Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
Step Three: Come train with me.
This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you. Call or reply to this email to get started on an exercise plan that will get you those amazing abs.
The truth about portion sizes (shocking!)
Should we eat everything on our plates?
It’s no secret that people are larger today than ever before. Waistlines have expanded over the last forty years and studies show that potion sizes have grown as well.
Researchers from New York University found that average portion sizes started to grow in the 1970’s, rising quickly in the 1980’s—and this phenomenon hasn’t shown signs of slowing. A “large” order of fries from McDonalds’ weighs the same as 1998’s “Supersize” fries. And it doesn’t stop there. Check out these eye-opening figures, provided by the National Institutes of Health:
- Today’s 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago.
- Today’s 5 ounce muffin has 500 calories. This is 310calories more than muffin 20 years ago.
- Today, a large cookie has about 275 calories. This is 220 more calories more than a cookie 20 years ago.
- Today, a 3 cup chicken Caesar salad has 790 calories. This is 400 more calories more than Caesar salads 20 years ago.
Keep in mind that the health experts all agree on one thing: Obesity is on the rise because people eat too many calories and do not exercise enough. Portion control is a very important factor for losing weight, but to attain a slim and healthy physique exercise is also a must.
I am your local fitness expert, and I’m here to get you started on an exercise program that will change your life and shape forever. Now, back to our discussion on portion distortion…
Now that you know portion sizes today are far larger than you really need, what are you going to do the next time you go out to eat? Try the following 3 tips and watch as your waist begins to slim and your confidence soars.
Trim-Down Tip #1: Re-program Your Mind
I’m sure your mother did a great job when she taught you to “clean your plate.” The problem now lies in the fact that your plate is usually loaded with more than 3 times the calories that you really need. So what’s the solution?
Realize that it is O.K. to leave food on your plate. Eating everything on the plate is probably a habit now, but it is one that you can break. Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full then stop eating. Don’t worry—your mom won’t send you to your room!
Trim-Down Tip #2: Slow Down
I know that this is a tough one—so bear with me. These days we are in such a hurry, we rush to work, rush to lunch, rush through errands and then rush home. So it is no wonder that food consumption is no exception. Most meals are devoured before your stomach has the chance to let you know that it is full.
Eat your next meal slower than usual. Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations—you just tailored your portion down to its proper size.
Trim-Down Tip #3: Go Halfsies
I understand that it may be very difficult for you to leave food on your plate, even though your mother isn’t looking over your shoulder, and even if you eat slowly. No problem—you just need to do some strategic planning. The next time you go out to eat do one of the following two options.
1) Share an entrée with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate.
2) If sharing isn’t an option then ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you put half of it into the to-go box. You are now left with a reasonable portion and even have your next meal taken care of.
Getting you into great shape is my passion—it’s a job that I don’t take lightly. Allow me to get you fit and strong the safe, healthy way. Call or email today to set up our consultation. Let’s do this!
The BIG Secret to Getting Fit
Sure, you do your best to eat healthy and live a fit and active lifestyle, but you’re still not satisfied with your body. Day after day of eating salads and hitting the gym and your body isn’t changing.
It’s frustrating.
And yet there are people, whom you know personally, with phenomenal bodies and very little body fat. What are they doing differently than you? You work out and eat healthy too! Why doesn’t your body look like theirs?
What’s the big secret that they know about losing fat, getting lean, and looking amazing?
The answer is as simple as it is difficult: Avoid Sugar.
While you do your best to eat healthy, do you know how much sugar you are actually consuming everyday? The answer will surprise you.
The average American consumes over 80 grams of sugar everyday, an amount that’s easily three times more than is safe and healthful. How much sugar do you eat? Write down the sugar count on everything you eat for the next few days and then find your average sugar gram intake. Now work on slashing this number.
Part of the problem is that food items are often sneaky about how much sugar is really hiding within. Deceiving messages on the packaging imply that the contents are beneficial, causing us to ignore the high sugar content. In the end whatever supposed benefits being advertised are overshadowed by the negative effect of the sugar.
What’s the big deal about taking in a lot of sugar? Well, you won’t achieve a lean body while consuming a lot of sugar. So if you choose to indulge in sugar then forget about strutting your stuff on the beach this year.
Aesthetics aside, a high sugar intake is detrimental to your health as it causes your cells and organs to become acidic and a breeding ground for disease.
Going back to that guy or gal that you know who is perpetually lean…you can bet that their diet is extremely low in sugar. A low sugar diet is the key to keeping lean and it’s not had by simply avoiding the high sugar items, like candy and cake, it’s had by avoiding items with even low amounts of added sugars.
Take the next week to cut out all added sugars from your diet. Check in with your weight and your energy levels at the end of seven days and note any difference. You’ll be pleasantly surprised how quickly you’ll see results in both your weight and energy levels by making this simple, conscious move to avoid sugar.
Diet is only half of the equation when it comes to having a sexy, fit body. Exercise is the other half of the coin, and that’s where I come in.
Call or email me today to get started on an exercise program that’s designed to transform your body once and for all!
Easiest Fitness Hack That Your Not Doing
It’s the time of year for focusing on fitness, health, and self-improvement; and, as to be expected, I’m busier than ever with clients looking to shed pounds and to take the New Year by storm.
I love seeing this renewed enthusiasm for fitness and the surge of motivation in the air! I hope that you’re feeling it too.
What’s not as awesome is the struggle that I see so many of you endure when it comes to shedding pounds and transforming your body to firm and toned. Improving your fitness level should be enjoyable, and it’s my sole purpose to help you in this process of achieving your best body and best health yet.
Let’s start with the easiest fitness hack of all, something that I can almost guarantee you’re not doing. By making this small change to your daily routine you’ll quickly find those unwanted pounds coming off quickly and easily.
***Warning: This fitness hack is going to sound so easy that you may be inclined to simply dismiss it. My advice is to try it out before writing it off as too easy.***
The easiest fitness hack that you’re not doing is to drink a minimum of 64 ounces of water daily.
Now I know that sounds boring, but take a moment to reflect on your water intake over the past few days. Did you even get close to the minimum of 64 ounces? Really, for optimal fat loss, you want to be drinking closer to a gallon of water each day.
Why is water such a big deal? Here are 3 compelling reasons as to why drinking a minimum of 64 ounces of water a day will help you drop pounds and achieve a stunning transformation…
#1) Water Aids Fat Metabolism in the Liver
When it comes down to the technical process of losing fat, your liver is where the action is. The key to having a highly functional liver, one that quickly removes metabolic waste and built up toxins, is to be properly hydrated by drinking a minimum of 64 ounces of water each day.
Your liver is a filter for your body. When you aren’t drinking enough water, your liver accumulates a build up of waste product that slows the process of fat metabolism down.
#2) Water Helps Balance Hormones
Without getting too technical about the science of fat loss, it’s important that you understand that your hormones play an important role in your body’s ability to lose fat. When your body enters a state of dehydration, your organ and digestive functions are compromised, which in turn negatively impacts hormonal balance.
This stress, brought on by dehydration, impacts your adrenal glands, signaling the need for an increase in cortisol, which encourages your body to begin storing fat, rather than burning it.
#3) Water Reduces Calorie Intake
Now that you understand the science behind water and weight loss, let’s examine the positive effect that proper hydration has on your daily caloric intake.
By drinking a minimum of 64 ounces of water daily, your desire for high calorie, sugary drinks like soda and high fructose juices will diminish. This decrease in fattening calories really adds up!
In addition to weight loss, drinking water has an infinite number of benefits – including improved skin complexion, boosted immune system, cleansing toxins out of the body, etc.
While it’s important to drink plenty of water in general, be sure you’re increasing your amount before and after your workouts. The more you sweat, the more water you lose, and it’s important to replace that lost water to avoid dehydration.
Does this make sense? Remember: Drink a minimum of 64 ounces of water each day.
I hope that you find this simple fitness hack to be helpful in your quest for a new and improved you this year! Remember that participating in a challenging and consistent exercise program is absolutely vital when it comes to getting into great shape.
I’m here to help you on your fitness journey. Call or email me today to get started!
The Value of Your Health
It has been said that the most valuable thing that you possess is your health.
Let’s face it, today more than ever, health is a topic of concern. We take precautions to avoid exposure to others and to mitigate our risk of contracting coronavirus by wearing masks, social distancing, staying home and following guidelines and protocols when out in public.
We do this because we don’t want to get ourselves or others sick.
What is health? To have good health is to be free of illness or injury, to be able to adequately cope with the demands of life, and to maintain a state of equilibrium with yourself and your environment.
When we are in a state of good health our quality of life increases dramatically. We are able to utilize our bodies without pain, experience natural energy, and enjoy feelings like joy and happiness.
One of the factors that influences our health the most is diet. The foods that you eat make a measurable impact on the condition of your health. By eating healthy, wholesome and nutritious foods you give your body the building blocks it needs to fortify healthy cells and smooth bodily functions.
Just as important are the things that we avoid eating as part of our diet, refined sugars being the deadliest. Additives, processed ingredients, unhealthy fats, and unnatural sugars are problems for our bodies to flush out the best it can. Too much of these harmful items result in extra weight, clogged arteries and decreased ability to regulate blood sugar.
Today I’d like you to draw the mental connection between your healthy eating and your good health. By sticking with it you will take measurable strides towards claiming better health.
This means having a stronger immune system that’s ready and able to fight off viruses.
So please add good health to your list of reasons for exercising and instilling healthy eating habits to last you a lifetime.
If you aren’t yet one of my prized clients, then please reach out to me. I’d love to be a big part of your health and fitness journey this year!\
Simply call or email today to set up your first workout.
12 Easy Steps For Beach Ready Abs
Spring has arrived, bringing with it the promise of warm weather to come.
You know what happens when the weather warms up?
People put on bathing suits.
Are you ready to bare it all on the beach? If not, no worries, there is still time. Follow these 12 steps to get your abs beach ready:
Step One: Do Some Burpees. Can burpees really help flatten your abs? You bet. Incorporate a few minutes of burpees into your workouts to burn extra calories and tighten your core.
Here’s how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.
Step Two: Reduce Sodium. Did you know that salt causes water retention? Puffy skin is not going to make your abs look great in a bathing suit!
Take the time to pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker. Your six pack will thank you.
Step Three: Pick Up A Medicine Ball. Challenging the muscles of your core with resistance is a proven way to create a tighter midsection. The medicine ball is a wonderful tool to provide such resistance.
Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.
Step Four: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great on the beach? It’s actually quite simple.
High fiber foods are nutrient dense and low in calories. This means that you’ll feel full from fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots. Check out the high-fiber recipe for pasta salad below.
Step Five: Crank Out Some V-Sits. One of the most problematic areas for women, when it comes to baring it all in a bathing suit, are the sides of your waist, or obliques. This is partly because the sides of your abs are not challenged with traditional crunches and sit-ups.
Enter the oblique V-Sits. Target that problematic, muffin-top area with this effective move. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.
Step Six: Eat Lots Of Lean Protein. Don’t be afraid to eat when you are on the get-great-abs-quickly plan. It is really important that you are nourishing your body with quality, lean protein in order to develop that six-pack.
Lean protein helps support muscle growth while controlling blood sugar – all important factors when it come to washboard abs. Good sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish.
Step Seven: Do Some Hanging Leg Raises. Now it’s time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required.
Hanging Leg Raises are one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.
Step Eight: Stop Eating Sugar. If you only did this step, and skipped all the rest, your abs would look significantly flatter by summer. I can’t emphasize enough how quickly sugar will cover your hard earned stomach muscles with a soft layer of fat.
Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don’t give in to the initial cravings.
Step Nine: Do Some Mountain Climbers. Here’s an exercise that is intensely cardiovascular while also working your core. Add these to your routine to really whittle down your waistline.
Here’s how to do a Mountain Climber: 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.
Step Ten: Pass On The Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you’ll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season.
Grains are full of insulin-spiking carbohydrates – the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.
Step Eleven: Do Some Sprints. High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints.
Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.
Step Twelve: Start A Professional Fitness Program. You wouldn’t try to file corporate tax returns without the assistance of your CPA, so why would you attempt to transform your body without the help of a professional? I’m here to get you into your ideal, fit body in the shortest amount of time possible. It’s what I do, and I’m good at it.
Contact me about my tummy flattening programs that will get you those washboard abs that you’re wishing for. Call or email today to get started.
Better Than Doordash
What you eat will make or break your fitness results so if you aren’t happy with your current body then I’ll bet that your diet could use some improvement.
Case and point: how many of your meals are being delivered in a paper bag to your front door?
I realize that finding the time to cook and eat healthy meals is a challenge for many of my clients and so I’d like to introduce you to the Nourish Bowl.
What is a Nourish Bowl? It’s a simple meal that consists of greens, protein, healthy fat, veggies, healthy carbs and various flavors adds.
A Nourish Bowl could be enjoyed for any meal of the day, is quick to assemble, and is the perfect alternative to high calorie take-out meals.
Build Your Own Nourish Bowl
Below are the ingredient categories that make up a successful Nourish Bowl. Select one item from each category to customize your very own meal.
Start with Greens: A healthy serving of daily greens is essential for good health, and so our Nourish Bowl always begins here. Your greens may be cooked or raw, whichever you are in the mood for. Choose from:
Spinach
Kale
Collards
Arugula
Romaine
Micro Greens
Sprouts
Mustard Greens
Swiss Chard
Add Protein: Protein is important for supporting your fitness progress, in addition to providing you with usable energy to power your day. Be sure to vary the protein that you choose from time to time. Choose from:
Egg
Beans
Lentils
Fish
Chicken
Beef
Pork
Add Healthy Fat: It’s vital that your diet be rich in healthy fats so don’t skip this category! Healthy fats help to keep you satiated, a benefit that will pay off in fewer calories consumed over the long haul. No more energy crashes in the afternoon! Choose from:
Avocado
Nuts
Seeds
Olive oil
Olives
Add Veggies: Colorful, vibrant, organic, seasonal vegetables become the star of this meal. Take time to chop or dice your fresh veggies into a pleasing size before adding to your bowl. Choose from:
Zucchini
Bell peppers
Cucumber
Tomatoes
Cauliflower
Radish
Snap peas
Cabbage
Carrots
Parsnips
Any other veggie of your choice
Add Healthy Carbohydrates: Wholesome carbohydrates are important for maintaining that pep of energy in your step, so be sure to include a serving of one of the following in your bowl. Choose from:
Quinoa
Sweet Potato
Brown or Wild Rice
Beans
Corn
Peas
Finish with Flavor Add-Ons: Here’s where you could really let your creativity shine by adding your favorite fresh herbs or dressings to increase the flavor and enjoy-ability of the bowl. Choose from:
Chopped fresh herbs
Dried herbs
Homemade dressing
Homemade sauce
Vinegar
Hummus
Lemon juice
I’ve posted an example Nourish Bowl below for you to enjoy and to get your creative juices flowing as you begin to design and enjoy your Nourish Bowls of your own creation.
Don’t forget to get your fitness on by exercising 3-5 times each week. Remember that for your workout to be effective it must be challenging, progressive and consistent.
If you aren’t yet one of my amazing clients, but you’ve thought about it, reach out to me today. I’d love to hear from you and to get your fitness routine dialed in for maximum results!
5 Secrets For Your Fitness Success
If you would like to look and feel great, then I’ve got good news for you: follow these 5 Fitness Secrets and your goals will quickly become a reality.
These secrets aren’t secret in the sense that you’ve never heard them before, because you likely have heard of them. The secret is that by faithfully following each and every one of these 5 steps your progress will become automatic and your results will be guaranteed.
Fitness Secret #1: Consistency is KEY
If you want a fit body then exercise MUST be a consistent part of your life. You can’t exercise hard this week and then take the next two weeks off and expect to see results. Results come from consistency.
Fitness Secret #2: Set ATTAINABLE goals
Let’s be realistic here, you aren’t going to lose 20 pounds in a week. That’s not an attainable goal! Those who achieve the most amazing body transformations do so by reaching a series of progressive, attainable goals. If your goal is weight loss, you can expect to lose 1-2 pounds a week or more. For muscle mass it takes a little longer. If you need help in determining what an attainable goal would be for yourself then simply reach out to me, I’d be happy to help.
Fitness Secret #3: Make it CONVENIENT
Are you straining to include your chosen exercise routine into your life? If your exercise time isn’t a seamless part of your daily life, if it causes too much of a strain and headache to accomplish, then you won’t stick with it. Find a time, a place and a modality of exercise that is as convenient to your real life as possible, so that you can be faithful to Fitness Secret #1 by staying consistent.
Fitness Secret #4: Find something you LOVE
Similar to Fitness Secret #3, finding a modality of exercise that you LOVE is key to making this a permanent part of your life. You may never love swimming because you hate getting your ears wet, or you may never love biking because you’ve always struggled with balance. If you’re straining to get through a modality of exercise that you loathe, then you won’t stick with it. It’s best to move on to something different that you would enjoy more.
**Note for exercise-haters: If deep down you consider yourself an exercise hater, then DO NOT take this Fitness Secret as a free pass to forego exercise altogether under the guise of not loving it. Part of becoming fit for life is learning to find a type of exercise that you can learn to love.
Fitness Secret #5: Work with a PRO
This is how you reach your goals faster than you thought possible. Working with a fitness professional not only makes the workouts fun and safe but it allows you to hit your goals faster by utilizing the best programming, nutrition and lifestyle changes needed to achieve serious results.
So don’t wait another minute! Call or email me today and see how I can help you achieve your goals faster than you ever thought possible.