Backward Fitness
As you can imagine, I hear a ton of excuses from people on why they don't exercise.
Sometimes the reason is self inflicted: I don't have the time.
Other times the reason is procrastination: I'm going to start as soon as tax season ends.
And occasionally the reason is downright funny: The dog ate my gym shorts.
I usually point out to these well meaning folks that, despite their reason, exercise is a very important activity that will dramatically improve their life. I bring up the health benefits and describe how many of their physical ailments would improve. I talk about how great they will feel dropping excess weight and rediscovering a slender figure.
However, there was always an excuse that would get me.
The devious excuse of 'being active': Oh, I don't need to exercise in a gym - I'm very active. I play tennis and hike in the summer and I ski in the winter.
Well, they have a point, right? Tennis, hiking and skiing are all active sports that burn calories. Maybe they can be fit without doing any other exercise, especially if they are at a reasonable weight.
Then I started to notice a trend.
The 'active' people couldn't touch their toes in a simple flexibility test. The 'tennis players' couldn't jump rope for 60 seconds. The 'hikers' needed a week to recover from a one mile jog. The 'skiers' encountered injury after injury. And then it hit me.
You don't become fit by simply being active. That's backward fitness.
Only by being fit can you become more active.
To become and maintain a level of fitness there is no replacement for a consistent exercise program. It's the only way.
True fitness is when your body can do whatever you ask of it. This means having flexibility, strength and endurance.
Do you exercise? Or are you fooling yourself with the excuse of 'being active'?
How happy are you with your level of fitness? Are you able to meet all of the functional demands of life? Or do you find yourself opting out of experiences or situations that you know would be too challenging?
If you've used the excuse of 'being active' in the past, it's time to reconsider your options. Don't practice backward fitness with the hope of true results.
Contact me to get started on a program that will make you truly fit. And if you're furthest from active and simply want to lose those extra inches and pounds, make the decision to take action today.
After all, there's no trial run in the game of life.
Be Excellent
The most important aspect in becoming and staying fit is to be persistent. You can exercise every day for a week, but if you follow that week with a month of no exercise then you've lost all ground. Find an exercise program that you are able to consistently do and then stick with it. In the words of Aristotle, "We are what we repeatedly do. Excellence, then, is not an act, but a habit."
Simple Spaghetti Squash
Spaghetti squash is one of the easiest vegetables to prepare without adding fat in the cooking process. Each squash is filled with folic acid, potassium, vitamin A, and beta carotene - and best of all it is a low calorie food. Servings: 4
Here's what you need...
* 1 spaghetti squash
* 1 Tablespoon dried basil
* 1/2 teaspoon garlic salt
1. Cut squash in half and scoop out the seeds and fibers. With a fork pierce the squash skin a few times.
2. Fill a microwave safe dish with 1/2 inch of water. Place the squash cut side down in the dish.
3. Microwave on high for 10-20 minutes or until the skin gives easily under pressure (be sure to use an oven mitt, as the squash get very hot.) Let stand for a few minutes.
4. With a fork, scrape the pasta-like insides into a medium bowl. Mix in basil and garlic salt.
Nutritional Analysis: One serving equals: 42 calories, 0g fat, 10g carbohydrate, 2g fiber, and 1g protein.
Las Vegas Live In Fitness
Tuscany Fitness
Saturday, November 8, 2008
Friday, November 7, 2008
Can you change a single moment?
Can You Change in a Single Moment?
Change is a curious thing. In most areas of life you dread it, yet in others you pine for it.
You're told that change is hard, that it takes time. You're also told that change is the most consistent thing that you'll encounter. You wonder how to make lasting changes that will improve your life.
I'm here to argue that change can happen in an instant.
I know this goes against mainstream belief. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed.
Think about it-how many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to take hold.
Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair or pants that you wish you could fit into?
What is preventing you from making a positive change in your life?
According to professional speaker and author, Anthony Robbins, it's the getting ready to change that takes times. In the end there's an instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.
Belief #1: Something must change.
Do you kind of want to get into shape or do you absolutely have to lose the weight? Does dropping a few pounds sound nice or is living another day in your current body simply out of the question? In order to make a lasting change you must be convinced that the time is right.
Belief #2: I must change it.
It is vital that you take full responsibility in making the change. Sure, others may assist you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission-no one else will do it for you.
Belief #3: I can change it.
Don't let past failures get in your way. The truth is that you can do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life.
Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you'll always revert back to what's comfortable. The solution?
Change what you're comfortable with.
You've probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don't want and pleasure with the behavior that you do want.
You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.
It's time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.
You are capable of making a big change in your life. Start by contacting me for your no obligation fitness consultation.
Remember, change can happen in an instant.
Smart Shopping
Never go grocery shopping on an empty stomach. If you do, you will end up with a cart full of bad decisions and regrets! Instead, make a list of healthy foods to buy and go after a sensible meal. Avoid the chips/candy isle and stick to the outskirts of the store where fresh food such as produce, dairy and meats are displayed.
Springtime Shrimp Salad
Here's what you need...
For the Dressing
1 Tablespoon grated orange peel
1/3 cup orange juice
1 tablespoon sugar
2 tablespoons oil
2 teaspoons Dijon mustard
For the Salad
1 lb fresh asparagus, trimmed, cut into 2-inch pieces
8 cups torn Boston lettuce
3 Oranges
1 lb fresh or frozen shelled deveined cooked shrimp, thawed
In a small bowl combine all of the dressing ingredients; beat with a wire whisk until well blended. Set aside.
In large nonstick skillet, bring 1/2 cup water to a boil. Add asparagus and return to boil. Reduce heat; cover and cook 5 to 6 minutes or until tender.
Meanwhile, arrange lettuce on 4 individual salad plates. Peel oranges and halve lengthwise; cut crosswise into 1/4-inch-thick slices.
Drain asparagus. Rinse with cold water; drain well. Arrange asparagus, orange slices and shrimp over lettuce. Drizzle salads with dressing.
Nutritional Analysis: One serving equals: 290 calories, 9g fat, 24g carbohydrate, 6g fiber, and 29g protein.
Las Vegas Live In Fitness
Tuscany Fitness
Change is a curious thing. In most areas of life you dread it, yet in others you pine for it.
You're told that change is hard, that it takes time. You're also told that change is the most consistent thing that you'll encounter. You wonder how to make lasting changes that will improve your life.
I'm here to argue that change can happen in an instant.
I know this goes against mainstream belief. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed.
Think about it-how many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to take hold.
Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair or pants that you wish you could fit into?
What is preventing you from making a positive change in your life?
According to professional speaker and author, Anthony Robbins, it's the getting ready to change that takes times. In the end there's an instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.
Belief #1: Something must change.
Do you kind of want to get into shape or do you absolutely have to lose the weight? Does dropping a few pounds sound nice or is living another day in your current body simply out of the question? In order to make a lasting change you must be convinced that the time is right.
Belief #2: I must change it.
It is vital that you take full responsibility in making the change. Sure, others may assist you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission-no one else will do it for you.
Belief #3: I can change it.
Don't let past failures get in your way. The truth is that you can do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life.
Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you'll always revert back to what's comfortable. The solution?
Change what you're comfortable with.
You've probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don't want and pleasure with the behavior that you do want.
You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.
It's time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.
You are capable of making a big change in your life. Start by contacting me for your no obligation fitness consultation.
Remember, change can happen in an instant.
Smart Shopping
Never go grocery shopping on an empty stomach. If you do, you will end up with a cart full of bad decisions and regrets! Instead, make a list of healthy foods to buy and go after a sensible meal. Avoid the chips/candy isle and stick to the outskirts of the store where fresh food such as produce, dairy and meats are displayed.
Springtime Shrimp Salad
Here's what you need...
For the Dressing
1 Tablespoon grated orange peel
1/3 cup orange juice
1 tablespoon sugar
2 tablespoons oil
2 teaspoons Dijon mustard
For the Salad
1 lb fresh asparagus, trimmed, cut into 2-inch pieces
8 cups torn Boston lettuce
3 Oranges
1 lb fresh or frozen shelled deveined cooked shrimp, thawed
In a small bowl combine all of the dressing ingredients; beat with a wire whisk until well blended. Set aside.
In large nonstick skillet, bring 1/2 cup water to a boil. Add asparagus and return to boil. Reduce heat; cover and cook 5 to 6 minutes or until tender.
Meanwhile, arrange lettuce on 4 individual salad plates. Peel oranges and halve lengthwise; cut crosswise into 1/4-inch-thick slices.
Drain asparagus. Rinse with cold water; drain well. Arrange asparagus, orange slices and shrimp over lettuce. Drizzle salads with dressing.
Nutritional Analysis: One serving equals: 290 calories, 9g fat, 24g carbohydrate, 6g fiber, and 29g protein.
Las Vegas Live In Fitness
Tuscany Fitness
If I Only Had The Time
If Only I Had The Time...
'I don't have time' is the reason that most people don't exercise. Well, they call it a 'reason' I like to call it what it really is - an excuse.
Most people believe their workouts need to be 60-90 minutes in order to really count. With this kind of time commitment it is no wonder that exercise becomes the activity that you simply don't have time for. Before you know it one missed workout becomes two and soon you realize that you haven't put on your gym shorts for a month.
Missed exercise is a slippery slope toward irreversible consequences. Obesity wasn't gained in one day…or even in one year. Neither was heart disease.
Question: Have you ever wondered if long workouts really deliver the best results?
The truth is that exercise doesn't have to take 60-90 minutes anymore. The experts agree that short, intense bouts of exercise can actually deliver better results than traditional low intense exercise.
In fact, a study was conducted at the University of Pittsburgh, School of Medicine that tested whether multiple short bouts of exercise would deliver better results than one long bout of exercise. They found that participants who performed short bouts of exercise stuck with the program longer and experienced greater weight loss than the participants that performed long bouts of exercise.
Throw out the idea that you need an entire afternoon or a free evening to have a great workout. It simply doesn't take as much time as you think. Here's one example:
12 Minute Results-Driven Workout
Dumbbell Squat Press: Stand with your feet shoulder width apart and hold a dumbbell in each hand at shoulder level. First lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you press the dumbbells overhead while you straighten your legs and return to the starting position. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
Dumbbell Lunge and Curl: Stand with your feet shoulder width apart and hold a dumbbell in each hand down at your sides. Exhale as you lunge forward with your right leg and curl the dumbbells up toward your chest. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
Dumbbell Bent Over Rows: Stand with your feet shoulder width apart and hold a dumbbell in each hand. Bend your knees and lean forward from your waist, keeping your back flat. Exhale as you drive your elbows back and squeeze your shoulder blades together. Inhale as you return to the starting position. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
V-Ups: Sit on the edge of a chair or bench and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.
Sprint or Jump Rope for 30 seconds.
Think outside of the box. Could you do a 10 minute workout in the morning and a 15 minute workout before bed?
Let's be honest, you make time for the things that you feel are important. If I told you that for every minute you spent exercising I would give you a thousand dollars, would you find a minute to exercise? Sure you would! You'd probably find quite a few minutes to exercise.
Short bursts of intense exercise will give you the results you want, all you have to do is make the time for it.
Somewhere deep down inside you know that it's now or never.
Will you choose to simply close this email and allow your hectic schedule to slowly push you down the path of obesity and health risk? Or will you find creative ways to fit exercise into your day as you steadily regain your shape and health?
Make this the day that you finally make the change. Call or reply to this email to schedule your no-obligation fitness consultation and I'll show you many other high intensity time effective workouts that deliver amazing results.
The choice is yours.
Get Out Your Camera
Do you wish that you had more motivation to achieve your fitness goals? Give yourself inspiration by taking a 'Before' picture. That's right, put on your bathing suit and pose! Next, place the picture in a place that you see often (on the refrigerator maybe?) Now get to work on changing your body—imagine how great it will feel to replace your 'Before' picture with a stunning 'After' shot.
Spicy Veggie Stir Fry
When you want a healthy meal that doesn't compromise on flavor—here's your dish. This vegetarian recipe calls for chicken substitute, but you can use real chicken if you want. Bake or grill real chicken before adding it to the recipe. Servings: 4
Here's what you need...
3 cups hot cooked instant rice (cooked as directed on the package, omitting margarine and salt)
1 cup water
1 tablespoon soy sauce
1 tablespoon cornstarch
½ teaspoon crushed red pepper flakes
1 teaspoon oil
¼ cup chopped onion
1 medium green bell pepper, cut into thin strips
2 tablespoons water
3 medium zucchini, halved lengthwise, thinly sliced
4 frozen breaded chicken substitute patties, thawed, cut into bit-sized pieces
3 tomatoes cut into thin wedges.
While rice is cooking, in small bow, combine 1 cup water, soy sauce, cornstarch and red pepper flakes; blend well. Set aside.
Heat oil in large nonstick skillet or wok over medium heat until hot. Add onion and bell pepper; cook 3 to 4 minutes or until onion is tender. Add 2 tablespoons water and zucchini; cover and cook until all vegetables are tender.
Add chicken substitute pieces and tomatoes; cook until thoroughly heated. Stir cornstarch mixture; added to skillet. Cook and stir until thickened. Serve mixture over rice.
Nutritional Analysis: One serving equals: 380 calories, 10g fat, 54g carbohydrate, 6g fiber, and 13g protein
Las Vegas Live In Fitness
Tuscany Fitness
'I don't have time' is the reason that most people don't exercise. Well, they call it a 'reason' I like to call it what it really is - an excuse.
Most people believe their workouts need to be 60-90 minutes in order to really count. With this kind of time commitment it is no wonder that exercise becomes the activity that you simply don't have time for. Before you know it one missed workout becomes two and soon you realize that you haven't put on your gym shorts for a month.
Missed exercise is a slippery slope toward irreversible consequences. Obesity wasn't gained in one day…or even in one year. Neither was heart disease.
Question: Have you ever wondered if long workouts really deliver the best results?
The truth is that exercise doesn't have to take 60-90 minutes anymore. The experts agree that short, intense bouts of exercise can actually deliver better results than traditional low intense exercise.
In fact, a study was conducted at the University of Pittsburgh, School of Medicine that tested whether multiple short bouts of exercise would deliver better results than one long bout of exercise. They found that participants who performed short bouts of exercise stuck with the program longer and experienced greater weight loss than the participants that performed long bouts of exercise.
Throw out the idea that you need an entire afternoon or a free evening to have a great workout. It simply doesn't take as much time as you think. Here's one example:
12 Minute Results-Driven Workout
Dumbbell Squat Press: Stand with your feet shoulder width apart and hold a dumbbell in each hand at shoulder level. First lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you press the dumbbells overhead while you straighten your legs and return to the starting position. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
Dumbbell Lunge and Curl: Stand with your feet shoulder width apart and hold a dumbbell in each hand down at your sides. Exhale as you lunge forward with your right leg and curl the dumbbells up toward your chest. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
Dumbbell Bent Over Rows: Stand with your feet shoulder width apart and hold a dumbbell in each hand. Bend your knees and lean forward from your waist, keeping your back flat. Exhale as you drive your elbows back and squeeze your shoulder blades together. Inhale as you return to the starting position. Complete 12-15 repetitions.
Sprint or Jump Rope for 30 seconds.
V-Ups: Sit on the edge of a chair or bench and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.
Sprint or Jump Rope for 30 seconds.
Think outside of the box. Could you do a 10 minute workout in the morning and a 15 minute workout before bed?
Let's be honest, you make time for the things that you feel are important. If I told you that for every minute you spent exercising I would give you a thousand dollars, would you find a minute to exercise? Sure you would! You'd probably find quite a few minutes to exercise.
Short bursts of intense exercise will give you the results you want, all you have to do is make the time for it.
Somewhere deep down inside you know that it's now or never.
Will you choose to simply close this email and allow your hectic schedule to slowly push you down the path of obesity and health risk? Or will you find creative ways to fit exercise into your day as you steadily regain your shape and health?
Make this the day that you finally make the change. Call or reply to this email to schedule your no-obligation fitness consultation and I'll show you many other high intensity time effective workouts that deliver amazing results.
The choice is yours.
Get Out Your Camera
Do you wish that you had more motivation to achieve your fitness goals? Give yourself inspiration by taking a 'Before' picture. That's right, put on your bathing suit and pose! Next, place the picture in a place that you see often (on the refrigerator maybe?) Now get to work on changing your body—imagine how great it will feel to replace your 'Before' picture with a stunning 'After' shot.
Spicy Veggie Stir Fry
When you want a healthy meal that doesn't compromise on flavor—here's your dish. This vegetarian recipe calls for chicken substitute, but you can use real chicken if you want. Bake or grill real chicken before adding it to the recipe. Servings: 4
Here's what you need...
3 cups hot cooked instant rice (cooked as directed on the package, omitting margarine and salt)
1 cup water
1 tablespoon soy sauce
1 tablespoon cornstarch
½ teaspoon crushed red pepper flakes
1 teaspoon oil
¼ cup chopped onion
1 medium green bell pepper, cut into thin strips
2 tablespoons water
3 medium zucchini, halved lengthwise, thinly sliced
4 frozen breaded chicken substitute patties, thawed, cut into bit-sized pieces
3 tomatoes cut into thin wedges.
While rice is cooking, in small bow, combine 1 cup water, soy sauce, cornstarch and red pepper flakes; blend well. Set aside.
Heat oil in large nonstick skillet or wok over medium heat until hot. Add onion and bell pepper; cook 3 to 4 minutes or until onion is tender. Add 2 tablespoons water and zucchini; cover and cook until all vegetables are tender.
Add chicken substitute pieces and tomatoes; cook until thoroughly heated. Stir cornstarch mixture; added to skillet. Cook and stir until thickened. Serve mixture over rice.
Nutritional Analysis: One serving equals: 380 calories, 10g fat, 54g carbohydrate, 6g fiber, and 13g protein
Las Vegas Live In Fitness
Tuscany Fitness
Summer time means one thing – it's barbecue time!
Summer time means one thing – it's barbecue time!
While outdoor cookouts are a great opportunity to relax and visit with friends and family did you know that the average barbecue meal exceeds 1500 calories? That's almost an entire day's worth of calories in one meal.
That can really added unwanted inches to your waist line over the course of the summer.
The good news is that barbecue season doesn't have to be fattening. In fact, with a few small changes to your barbecue menu you can turn summer into the perfect opportunity for weight loss.
So before you slather on the sun screen and fire up your grill, read the following tips to lighten up this summer.
On the Grill: Believe it or not, grilling is actually a very healthy way to cook meat. Of course the type of meat that you choose will make all of the difference. Burgers and hot dogs are traditional barbecue meats, though they aren't the healthiest. Try the following:
Choose lean cuts of beef, pork or poultry
Marinade with low fat dressing
Make hamburgers with extra-lean ground beef
Take the skin off chicken before grilling
Replace beef patties with ground turkey patties
Grill up salmon or cod
Forego the meat and grill veggie burgers
Side Dishes: This is where most people run into trouble. Barbecue side dishes are typically filled with one thing - fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving. Try the following:
Make veggie kabobs and grill them
Replace the mayo in your salads with low-fat mayo
Serve fresh salad with light vinaigrette
Try whole-grain macaroni for your pasta salad
Grill up corn on the cob
Put out a veggie tray with low fat dip
Drinks: Most people don't realize that beverages play a big role in summer weight gain. Margaritas, beer, soda pop and punch all contain tons of empty calories. Try the following:
Drink water, it is always your healthiest option
Stick with light beer (if you really want to drink beer
If you have to have a soda pop stick with diet
Brew unsweetened ice tea and serve with lemon
Dessert: Yes, there are ways to satisfy your sweet tooth while staying healthy. Think outside of the box instead of turning to the typical fattening options like ice cream, pie, cake or cookies. Try the following:
Grill mango, banana and pineapple on kabobs
Stick with sorbet instead of ice cream
Replace peach pie with grilled peach halves
Choose light ice cream over regular
Remember, it's ok to splurge every once in a while. Enjoy yourself. Just keep in mind that by taking a few of the above suggestions you can enjoy great food while getting back into great shape.
Want to shape up even more this summer? Call or stop by for a no obligation fitness consultation.
The Magic Fat Burning Pill
Nonsense! There is no such thing. Don't fall for the latest diet pill craze. Have you ever noticed that every weight loss pill specifically states that it works when combined with proper diet and exercise? Well, they are right-proper diet and exercise will cause you to lose weight-without the bogus pill.
Sunny Day Grilled Chicken
Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a summer meal that will satisfy without weighing you down.
Servings: 6
Here's what you need...
4 Tablespoons honey
4 Tablespoons spicy mustard
1 teaspoon grated lemon peel
2 teaspoons low-sodium soy sauce
1/2 teaspoon minced garlic
6 boneless, skinless chicken breasts
Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.
Las Vegas Live In Fitness
Tuscany Fitness
While outdoor cookouts are a great opportunity to relax and visit with friends and family did you know that the average barbecue meal exceeds 1500 calories? That's almost an entire day's worth of calories in one meal.
That can really added unwanted inches to your waist line over the course of the summer.
The good news is that barbecue season doesn't have to be fattening. In fact, with a few small changes to your barbecue menu you can turn summer into the perfect opportunity for weight loss.
So before you slather on the sun screen and fire up your grill, read the following tips to lighten up this summer.
On the Grill: Believe it or not, grilling is actually a very healthy way to cook meat. Of course the type of meat that you choose will make all of the difference. Burgers and hot dogs are traditional barbecue meats, though they aren't the healthiest. Try the following:
Choose lean cuts of beef, pork or poultry
Marinade with low fat dressing
Make hamburgers with extra-lean ground beef
Take the skin off chicken before grilling
Replace beef patties with ground turkey patties
Grill up salmon or cod
Forego the meat and grill veggie burgers
Side Dishes: This is where most people run into trouble. Barbecue side dishes are typically filled with one thing - fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving. Try the following:
Make veggie kabobs and grill them
Replace the mayo in your salads with low-fat mayo
Serve fresh salad with light vinaigrette
Try whole-grain macaroni for your pasta salad
Grill up corn on the cob
Put out a veggie tray with low fat dip
Drinks: Most people don't realize that beverages play a big role in summer weight gain. Margaritas, beer, soda pop and punch all contain tons of empty calories. Try the following:
Drink water, it is always your healthiest option
Stick with light beer (if you really want to drink beer
If you have to have a soda pop stick with diet
Brew unsweetened ice tea and serve with lemon
Dessert: Yes, there are ways to satisfy your sweet tooth while staying healthy. Think outside of the box instead of turning to the typical fattening options like ice cream, pie, cake or cookies. Try the following:
Grill mango, banana and pineapple on kabobs
Stick with sorbet instead of ice cream
Replace peach pie with grilled peach halves
Choose light ice cream over regular
Remember, it's ok to splurge every once in a while. Enjoy yourself. Just keep in mind that by taking a few of the above suggestions you can enjoy great food while getting back into great shape.
Want to shape up even more this summer? Call or stop by for a no obligation fitness consultation.
The Magic Fat Burning Pill
Nonsense! There is no such thing. Don't fall for the latest diet pill craze. Have you ever noticed that every weight loss pill specifically states that it works when combined with proper diet and exercise? Well, they are right-proper diet and exercise will cause you to lose weight-without the bogus pill.
Sunny Day Grilled Chicken
Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a summer meal that will satisfy without weighing you down.
Servings: 6
Here's what you need...
4 Tablespoons honey
4 Tablespoons spicy mustard
1 teaspoon grated lemon peel
2 teaspoons low-sodium soy sauce
1/2 teaspoon minced garlic
6 boneless, skinless chicken breasts
Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.
Las Vegas Live In Fitness
Tuscany Fitness
Study confirms the Fountain of Youth
In recent weeks a female Olympic swimmer has been making headlines and she doesn't even hold the fastest time in her events. So what makes her so amazing?
She's swimming with women half her age.
Dara Torres, 41, and is headed to her fifth Olympic games. Oh, and did I mention that she also has a two year old daughter? While other women her age are whining about pregnancy pounds and being ‘over the hill', Dara looks like the 20 year olds she competes with.
What makes her different from other 41 year old moms?
"I love to exercise," Dara says. "I love how it makes me feel. I love how it makes me look."
Here's the fountain of youth part:
Because of exercise, Dara's body is actually younger on a molecular level than her out-of-shape counterparts, according to a recent study led by Tim D. Spector, a professor of genetic epidemiology at King's College in London as reported by the Washington Post.
The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.
"These data suggest that the act of exercising may actually protect the body against the aging process," said Spector.
Here's the study in a nutshell:
Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
Once a telomere gets too short, that cell can no longer divide.
Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
It was found that the length of telomeres was directly related to that twin's activity level. "There was a gradient," Spector said. "As the amount of exercise increased, the telomere length increased."
People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.
What does this mean to you?
The fountain of youth is literally at your fingertips!
Add to that the previously proven benefits of exercise (such as a reduced risk of heart disease, cancer and other diseases) and it's no wonder that exercise lovers look and feel as great as they do.
Do you want to start an exercise program or get back on one?
Whether it's been months, years or even a lifetime since your last workout, remember that it's never too late to start looking and feeling your best.
Call the number above or just reply to this email to set up your first workout.
And while you may not share Dara's passion for swimming, you can share her secret for staying young and looking your best.
Want a Smaller Stomach?
Are you doing dozens of sit ups in the hopes of reducing the size of your stomach? You cannot greatly reduce the size of your midsection by stomach exercises alone. While exercises are great for firming your abdominals, a fat burning workout is the most effective way to lose weight and take off inches.
Ask me how to burn the most fat from your body!
Perfect Honey-Glazed Salmon
Talk about an easy way to prepare a delicious salmon dinner; this main dish only takes 20 minutes from start to finish. Salmon is a wonderful source of omega 3 fatty acids.
Servings: 2
Here's what you need...
1 (8oz) sockeye salmon fillet, cut into 2 pieces
1 teaspoon honey
1 teaspoon ketchup
Heat oven to 450. Line cookie sheet with foil; spray foil with non-stick spray. Place salmon on sheet.
In small bowl, combine honey and ketchup; blend well. Spread mixture over salmon.
Bake at 450 for 12 to 18 minutes or until thickest part of the fish flakes easily with fork.
Nutritional Analysis: One serving equals: 220 calories, 11g fat, 4g carbohydrate, 0g fiber, and 26g protein.
Las Vegas Live In Fitness
Tuscany Fitness
In recent weeks a female Olympic swimmer has been making headlines and she doesn't even hold the fastest time in her events. So what makes her so amazing?
She's swimming with women half her age.
Dara Torres, 41, and is headed to her fifth Olympic games. Oh, and did I mention that she also has a two year old daughter? While other women her age are whining about pregnancy pounds and being ‘over the hill', Dara looks like the 20 year olds she competes with.
What makes her different from other 41 year old moms?
"I love to exercise," Dara says. "I love how it makes me feel. I love how it makes me look."
Here's the fountain of youth part:
Because of exercise, Dara's body is actually younger on a molecular level than her out-of-shape counterparts, according to a recent study led by Tim D. Spector, a professor of genetic epidemiology at King's College in London as reported by the Washington Post.
The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.
"These data suggest that the act of exercising may actually protect the body against the aging process," said Spector.
Here's the study in a nutshell:
Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
Once a telomere gets too short, that cell can no longer divide.
Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
It was found that the length of telomeres was directly related to that twin's activity level. "There was a gradient," Spector said. "As the amount of exercise increased, the telomere length increased."
People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.
What does this mean to you?
The fountain of youth is literally at your fingertips!
Add to that the previously proven benefits of exercise (such as a reduced risk of heart disease, cancer and other diseases) and it's no wonder that exercise lovers look and feel as great as they do.
Do you want to start an exercise program or get back on one?
Whether it's been months, years or even a lifetime since your last workout, remember that it's never too late to start looking and feeling your best.
Call the number above or just reply to this email to set up your first workout.
And while you may not share Dara's passion for swimming, you can share her secret for staying young and looking your best.
Want a Smaller Stomach?
Are you doing dozens of sit ups in the hopes of reducing the size of your stomach? You cannot greatly reduce the size of your midsection by stomach exercises alone. While exercises are great for firming your abdominals, a fat burning workout is the most effective way to lose weight and take off inches.
Ask me how to burn the most fat from your body!
Perfect Honey-Glazed Salmon
Talk about an easy way to prepare a delicious salmon dinner; this main dish only takes 20 minutes from start to finish. Salmon is a wonderful source of omega 3 fatty acids.
Servings: 2
Here's what you need...
1 (8oz) sockeye salmon fillet, cut into 2 pieces
1 teaspoon honey
1 teaspoon ketchup
Heat oven to 450. Line cookie sheet with foil; spray foil with non-stick spray. Place salmon on sheet.
In small bowl, combine honey and ketchup; blend well. Spread mixture over salmon.
Bake at 450 for 12 to 18 minutes or until thickest part of the fish flakes easily with fork.
Nutritional Analysis: One serving equals: 220 calories, 11g fat, 4g carbohydrate, 0g fiber, and 26g protein.
Las Vegas Live In Fitness
Tuscany Fitness
The 5 Most Outrageous Weight Loss Myths
The 5 Most Outrageous Weight Loss Myths
These days you can't go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it's going to solve all of your weight loss problems in 30 days or less. Or not.
The truth is that most of the things you hear about weight loss are hype. Plain and simple.
Here are the top 5 myths about weight loss:
Myth #1: You can spot reduce fat from specific areas of your body
This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.
In reality your body will lose weight wherever it wants to. It's safe to assume that you'll lose fat 'last place on, first place off'. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.
Myth #2: You have to count calories for weight loss
There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn't eat.
The truth is that you don't have to make weight loss such a science. Simply eat healthy fresh foods that haven't been processed, and eat smaller amounts than you're eating today.
No brain science there, just results.
Myth #3: You will bulk up with resistance training
I can't tell you how many times I've heard women tell me that they won't do resistance training because they don't want to bulk up. Each time I have to hide my smile.
You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.
Myth #4: You can get a six pack from crunches
Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don't rely on them to get into great shape.
A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.
Myth #5: Cardio is the most important exercise for fat loss
Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout.
The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.
Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.
Do you have other weight loss beliefs that simply aren't delivering results? Call or email me today and I'll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.
Too Little of a Good Thing
Do you know the absolute BEST way to GAIN weight? Not eating. Does that come as a surprise? Fasting for extended periods of time actually slows your metabolism (your body's rate of calorie burning). Add to that the fact that you will lose muscle and energy by not supplying your body with proper nutrients. Instead eat small healthy meals every 4 hours.
Rosemary Lamb Chops
This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn't require that you add fat. Remember to trim any visible fat from the meat before cooking. Servings: 4
Here's what you need...
8 (4oz) loin lamb chops, trimmed of fat
1/2 cup dry red wine
2 tablespoons Worcestershire sauce
1 teaspoon dried rosemary leaves
4 garlic cloves, minced
Freshly ground black pepper
1/4 teaspoon salt
Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.
In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.
Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.
Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.
Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.
Las Vegas Live In Fitness
Tuscany Fitness
These days you can't go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it's going to solve all of your weight loss problems in 30 days or less. Or not.
The truth is that most of the things you hear about weight loss are hype. Plain and simple.
Here are the top 5 myths about weight loss:
Myth #1: You can spot reduce fat from specific areas of your body
This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.
In reality your body will lose weight wherever it wants to. It's safe to assume that you'll lose fat 'last place on, first place off'. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.
Myth #2: You have to count calories for weight loss
There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn't eat.
The truth is that you don't have to make weight loss such a science. Simply eat healthy fresh foods that haven't been processed, and eat smaller amounts than you're eating today.
No brain science there, just results.
Myth #3: You will bulk up with resistance training
I can't tell you how many times I've heard women tell me that they won't do resistance training because they don't want to bulk up. Each time I have to hide my smile.
You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.
Myth #4: You can get a six pack from crunches
Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don't rely on them to get into great shape.
A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.
Myth #5: Cardio is the most important exercise for fat loss
Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout.
The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.
Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.
Do you have other weight loss beliefs that simply aren't delivering results? Call or email me today and I'll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.
Too Little of a Good Thing
Do you know the absolute BEST way to GAIN weight? Not eating. Does that come as a surprise? Fasting for extended periods of time actually slows your metabolism (your body's rate of calorie burning). Add to that the fact that you will lose muscle and energy by not supplying your body with proper nutrients. Instead eat small healthy meals every 4 hours.
Rosemary Lamb Chops
This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn't require that you add fat. Remember to trim any visible fat from the meat before cooking. Servings: 4
Here's what you need...
8 (4oz) loin lamb chops, trimmed of fat
1/2 cup dry red wine
2 tablespoons Worcestershire sauce
1 teaspoon dried rosemary leaves
4 garlic cloves, minced
Freshly ground black pepper
1/4 teaspoon salt
Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.
In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.
Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.
Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.
Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.
Las Vegas Live In Fitness
Tuscany Fitness
Got Muscle Confusion?
Got Muscle Confusion?
A question that I am often asked by frustrated fitness enthusiasts is "Why have my results stopped? I am doing the same routine as before - what happened?"
This is a common place to end up, usually a few months after starting a new exercise routine. At first your body responds to your routine in lost pounds and gained muscle tone, then one day your results screech to a stop.
What happened? And, more importantly, what can you do about it?
You may have heard the saying, "When you discover that you are riding a dead horse, the best idea is to get off." This is the perfect analogy for your stale workout routine.
The problem: Your body has adapted to your routine. Let's face it, when you can do your workout routine in your sleep it's time for something new.
The Solution: It's time to shake things up, and to apply the concept of muscle confusion.
Muscle confusion means that you keep your body guessing by changing your routine. The following are great ways to do just that:
Exercises: When you know that your routine has lost its effectiveness the first obvious thing to change are the actual exercises. It is important to include every major muscle group in your routine, so be sure to exchange each exercise for one that works the same muscle group.
Resistance: Do you find yourself always reaching for the same dumbbells or placing the pin in the same notch of the weight stack? Change your weight as well as the number of repetitions performed. If you normally do 12-15 repetitions then increase the weight and do 6-8. The key is to challenge your muscles in a new way.
Equipment: There are so many different pieces of exercise equipment out there—don't limit your routine to just one type. If you love working with dumbbells but your routine has fallen flat, put them aside and try something new. A little creativity can really jump start your progress.
Style: So often the training style that we are first taught sticks with us forever. For you this may be the style of doing one set, taking a rest period, and then doing another set. Or maybe you have caught on to the circuit training style that keeps your heart rate elevated throughout the routine. Whatever your chosen style, be sure to change it once your routine ceases to produce results.
Now, don't worry, this doesn't mean that you need a brand new workout every day of the week. In fact, your body will take some time to adjust to each new workout, so it should be done for the appropriate amount of time before results start to slack off.
What is that ‘sweet spot' of time that each new routine should be used before moving on to the next? Well, the answer to that question is as unique as each person reading this.
For some this will mean a new routine every 3 weeks, and for others it will mean a new routine every 8 weeks. Typically the fitter you are the quicker your body will adapt to each new routine.
Muscle confusion plays a big part of the programs that I provide for my clients and it's one of the little secrets I use to deliver fast results.
Want to know more? Contact me today to get started on your own program aimed at weight loss success.
Plan Ahead
The next time that you plan a night out, take your time when choosing the restaurant. Steer clear of buffet style restaurants that encourage overeating or fast food restaurants that don't offer healthy choices. Pick a restaurant that caters to your healthy side.
Veggie Protein Rice
Typically rice is filled solely with carbohydrates, but this recipe loads brown rice with protein. Egg whites, broccoli, celery, mushrooms, onions and spinach mix with brown rice to create a tasty, filling and healthy dish. Top with salsa for an extra flavor kick.
Servings: 2
Here's what you need...
1/2 cup chopped broccoli
1/2 cup chopped onion
1 cup sliced mushrooms
2 diced celery stalks
1 cup raw spinach
1/3 cup chicken broth
2 tablespoons lite soy sauce
1/4 cup long-grain brown rice
6 egg whites
Steam the broccoli until just tender. Coat a medium sized pan with cooking spray, add the steamed broccoli, chopped onion, sliced mushrooms, diced celery, and raw spinach. Cook on medium heat until the spinach has cooked.
Add the chicken broth, soy sauce and rice to the vegetable mixture and simmer until the liquid is gone.
Add the egg whites and stir until the eggs are completely cooked.
Nutritional Analysis: One serving equals: 380 calories, 1.8g fat, 54g carbohydrate, 3g fiber, and 33.1g protein
Las Vegas Live In Fitness
Tuscany Fitness
A question that I am often asked by frustrated fitness enthusiasts is "Why have my results stopped? I am doing the same routine as before - what happened?"
This is a common place to end up, usually a few months after starting a new exercise routine. At first your body responds to your routine in lost pounds and gained muscle tone, then one day your results screech to a stop.
What happened? And, more importantly, what can you do about it?
You may have heard the saying, "When you discover that you are riding a dead horse, the best idea is to get off." This is the perfect analogy for your stale workout routine.
The problem: Your body has adapted to your routine. Let's face it, when you can do your workout routine in your sleep it's time for something new.
The Solution: It's time to shake things up, and to apply the concept of muscle confusion.
Muscle confusion means that you keep your body guessing by changing your routine. The following are great ways to do just that:
Exercises: When you know that your routine has lost its effectiveness the first obvious thing to change are the actual exercises. It is important to include every major muscle group in your routine, so be sure to exchange each exercise for one that works the same muscle group.
Resistance: Do you find yourself always reaching for the same dumbbells or placing the pin in the same notch of the weight stack? Change your weight as well as the number of repetitions performed. If you normally do 12-15 repetitions then increase the weight and do 6-8. The key is to challenge your muscles in a new way.
Equipment: There are so many different pieces of exercise equipment out there—don't limit your routine to just one type. If you love working with dumbbells but your routine has fallen flat, put them aside and try something new. A little creativity can really jump start your progress.
Style: So often the training style that we are first taught sticks with us forever. For you this may be the style of doing one set, taking a rest period, and then doing another set. Or maybe you have caught on to the circuit training style that keeps your heart rate elevated throughout the routine. Whatever your chosen style, be sure to change it once your routine ceases to produce results.
Now, don't worry, this doesn't mean that you need a brand new workout every day of the week. In fact, your body will take some time to adjust to each new workout, so it should be done for the appropriate amount of time before results start to slack off.
What is that ‘sweet spot' of time that each new routine should be used before moving on to the next? Well, the answer to that question is as unique as each person reading this.
For some this will mean a new routine every 3 weeks, and for others it will mean a new routine every 8 weeks. Typically the fitter you are the quicker your body will adapt to each new routine.
Muscle confusion plays a big part of the programs that I provide for my clients and it's one of the little secrets I use to deliver fast results.
Want to know more? Contact me today to get started on your own program aimed at weight loss success.
Plan Ahead
The next time that you plan a night out, take your time when choosing the restaurant. Steer clear of buffet style restaurants that encourage overeating or fast food restaurants that don't offer healthy choices. Pick a restaurant that caters to your healthy side.
Veggie Protein Rice
Typically rice is filled solely with carbohydrates, but this recipe loads brown rice with protein. Egg whites, broccoli, celery, mushrooms, onions and spinach mix with brown rice to create a tasty, filling and healthy dish. Top with salsa for an extra flavor kick.
Servings: 2
Here's what you need...
1/2 cup chopped broccoli
1/2 cup chopped onion
1 cup sliced mushrooms
2 diced celery stalks
1 cup raw spinach
1/3 cup chicken broth
2 tablespoons lite soy sauce
1/4 cup long-grain brown rice
6 egg whites
Steam the broccoli until just tender. Coat a medium sized pan with cooking spray, add the steamed broccoli, chopped onion, sliced mushrooms, diced celery, and raw spinach. Cook on medium heat until the spinach has cooked.
Add the chicken broth, soy sauce and rice to the vegetable mixture and simmer until the liquid is gone.
Add the egg whites and stir until the eggs are completely cooked.
Nutritional Analysis: One serving equals: 380 calories, 1.8g fat, 54g carbohydrate, 3g fiber, and 33.1g protein
Las Vegas Live In Fitness
Tuscany Fitness
Thursday, November 6, 2008
Small Changes Make A Big Difference
Small changes make a big difference
How many times have you told yourself that you need to lose weight?
I'm not talking about a couple pounds either – I'm talking about 20 or more pounds of extra fat that you'd like to see disappear.
I've come to notice a trend. Most people psyche themselves out before they ever start losing the weight. It's as if the enormity of their goal simply puts them into shut down mode, and they give up on the idea entirely.
Has this ever happened to you? You try out a diet or exercise plan for a week or so, and then you get frustrated when your body looks the same as before. So you give up.
Weight loss isn't a speedy thing. It takes time to gain weight – many people put on weight for years and then expect to lose it in a few weeks or months. It doesn't work that way.
So instead of pressuring yourself into losing 50 pounds in two months, how about sticking with a realistic, proven way for long term weight loss: Small changes to your lifestyle over time will make the difference.
In practical terms, make it your goal to drop one pound a week.
Now, this may not seem like that much, but if you did this consistently for one year it would result in 50 lbs lost. All it takes are small changes in your daily lifestyle. Let's break the process down...
How to shed a pound a week: Burn 3500 extra calories.
It really is that simple. Try the following three steps:
Record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise. If you don't currently exercise, then this step is really easy for you, a simple blank page will do.
Record your normal weekly food intake – this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day. In your quest for dropping inches you shouldn't exceed your normal daily caloric intake – you should, rather, work at slowly decreasing that number. Remember, we are going for a 3500 calorie deficit each week – this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).
Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections. Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see your progress written down on paper.
Remember, if you burn up 500 calories a day you will drop a pound in a week.
Here are some practical ways to lose calories:
If you normally... Do this instead...
Drink regular soda pop Drink water or diet soda pop (160 calories lost)
Eat a snack from a vending machine Enjoy an apple (180 calories lost)
Hit the snooze button in the AM Jog for 30 minutes before work (150 calories lost)
Skip your workout See me for an invigorating workout (changes your life!)
Weight loss doesn't have to be allusive. Make small changes each and every day toward a healthier, fitter you. Remember that small changes make a big difference.
I'm always available to help – call or reply to this email to set up your free consultation.
Emotion Creates Motion
Can you remember a time when you felt completely discouraged with your body? It's easy to beat yourself up when the body that you have is miles from the one you want. When negative emotions flood over you resist the urge to get down on yourself, rather turn the tides in your favor. You may have heard the expression 'emotion creates motion'. This is a very powerful tool. Channel your dissatisfaction with your body into 'motion'. Take control of your body and put a plan into action.
Curried Chicken and Veggies
This chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed dinner.
Servings: 2
Here's what you need...
5 oz boneless raw chicken breast, diced
1/4 cup chicken broth
4 teaspoons cornstarch
5 cups raw mushrooms, sliced
4 teaspoons olive oil
2 cups red bell pepper, chopped
2 cups China peas
1 cup plain lowfat yogurt
2 teaspoons curry powder
Put 2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken until browned, then add chicken broth, yogurt, curry powder and cornstarch, stir constantly. Heat until thick sauce forms, then simmer for 5 minutes.
While chicken is cooking put 2 teaspoons olive oil, mushrooms, bell peppers, and china peas in another non-stick pan. Cook until the vegetables are tender.
Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken.
Nutritional Analysis: One serving equals: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g protein.
Las Vegas Live In Fitness
How many times have you told yourself that you need to lose weight?
I'm not talking about a couple pounds either – I'm talking about 20 or more pounds of extra fat that you'd like to see disappear.
I've come to notice a trend. Most people psyche themselves out before they ever start losing the weight. It's as if the enormity of their goal simply puts them into shut down mode, and they give up on the idea entirely.
Has this ever happened to you? You try out a diet or exercise plan for a week or so, and then you get frustrated when your body looks the same as before. So you give up.
Weight loss isn't a speedy thing. It takes time to gain weight – many people put on weight for years and then expect to lose it in a few weeks or months. It doesn't work that way.
So instead of pressuring yourself into losing 50 pounds in two months, how about sticking with a realistic, proven way for long term weight loss: Small changes to your lifestyle over time will make the difference.
In practical terms, make it your goal to drop one pound a week.
Now, this may not seem like that much, but if you did this consistently for one year it would result in 50 lbs lost. All it takes are small changes in your daily lifestyle. Let's break the process down...
How to shed a pound a week: Burn 3500 extra calories.
It really is that simple. Try the following three steps:
Record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise. If you don't currently exercise, then this step is really easy for you, a simple blank page will do.
Record your normal weekly food intake – this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day. In your quest for dropping inches you shouldn't exceed your normal daily caloric intake – you should, rather, work at slowly decreasing that number. Remember, we are going for a 3500 calorie deficit each week – this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).
Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections. Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see your progress written down on paper.
Remember, if you burn up 500 calories a day you will drop a pound in a week.
Here are some practical ways to lose calories:
If you normally... Do this instead...
Drink regular soda pop Drink water or diet soda pop (160 calories lost)
Eat a snack from a vending machine Enjoy an apple (180 calories lost)
Hit the snooze button in the AM Jog for 30 minutes before work (150 calories lost)
Skip your workout See me for an invigorating workout (changes your life!)
Weight loss doesn't have to be allusive. Make small changes each and every day toward a healthier, fitter you. Remember that small changes make a big difference.
I'm always available to help – call or reply to this email to set up your free consultation.
Emotion Creates Motion
Can you remember a time when you felt completely discouraged with your body? It's easy to beat yourself up when the body that you have is miles from the one you want. When negative emotions flood over you resist the urge to get down on yourself, rather turn the tides in your favor. You may have heard the expression 'emotion creates motion'. This is a very powerful tool. Channel your dissatisfaction with your body into 'motion'. Take control of your body and put a plan into action.
Curried Chicken and Veggies
This chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed dinner.
Servings: 2
Here's what you need...
5 oz boneless raw chicken breast, diced
1/4 cup chicken broth
4 teaspoons cornstarch
5 cups raw mushrooms, sliced
4 teaspoons olive oil
2 cups red bell pepper, chopped
2 cups China peas
1 cup plain lowfat yogurt
2 teaspoons curry powder
Put 2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken until browned, then add chicken broth, yogurt, curry powder and cornstarch, stir constantly. Heat until thick sauce forms, then simmer for 5 minutes.
While chicken is cooking put 2 teaspoons olive oil, mushrooms, bell peppers, and china peas in another non-stick pan. Cook until the vegetables are tender.
Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken.
Nutritional Analysis: One serving equals: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g protein.
Las Vegas Live In Fitness
Weight-Loss Pills: Do they work?
Weight-Loss Pills: Do they work?
Let's be honest for a moment. You've seen the advertisements for weight loss pills-you know the ones with those amazing before and after pictures-and you've wondered to yourself...do they work?
Diet pills are everywhere, they tempt from store shelves, from infomercials and from glossy magazine pages. You probably know someone who is dabbling with diet pills or maybe you've tried them yourself. Have you ever wondered how they work?
Weight loss pills can be broken down into 3 basic categories:
Appetite Suppressants: These work just like it sounds. The appetite-regulating region of your brain (the hypothalamus) is tricked by blockage of the re-uptake of serotonin and norepinephrine. As a result you feel like you've just eaten a big meal, so you're less likely to overeat.
Stimulants: These types of weight loss pills used to contain a combination of ephedra and caffeine to raise energy expenditure (thermogenesis) while also reducing appetite. You're probably aware that these pills were proven in some cases to be deadly, so ephedra was taken off the market. Stimulant pills now contain other ephedra-like substances, vitamins and caffeine. The idea is to increase energy and boost metabolism.
Fat Blockers: These pills inhibit the action of the enzyme lipase, which is responsible for breaking down fat during the digestion process. The goal is to prevent a percentage of the fat you've eaten from being absorbed into your system.
So we return to our burning question. Do the pills work? Here's what the diet pill companies say:
"You'll lose 30lbs in 30 days"
"Achieve rapid weight loss results"
"Burn calories and fat 24 hours a day"
"Fights fat and delivers rapid weight loss"
Those claims are amazing...too bad they are just that-claims. It's so tempting to imagine that those benefits could be gained just by swallowing a pill. Tempting enough to make diet pills a multibillion dollar a year industry. Hmmm, makes you wonder that if that many diet pills have been taken then why don't we all look like swim suit models yet?
While diet pills showcase a few star subjects, none of whom live on your block, the world is full of real people who have lost weight and improved their lives with exercise and healthy eating. Check out these proven benefits of exercise:
Increased Weight Loss
Strengthens Heart and Lungs
Improved Sleep Pattern
Increased Strength
Improved Coordination
Raised Self Esteem
Renewed Confidence
Feel Good Endorphins
Feel Younger Than Ever
Improved Mood
A pill may slightly increase your metabolic rate for a time or may suppress your appetite, and you may lose a few pounds. However, a pill alone cannot produce serious or permanent weight loss. A pill cannot deliver the same results as healthy nutrition and regular exercise.
And weight loss pills have been known to give the following side effects:
Raised blood pressure
Increased risk of heart attack
Cramping, gas and diarrhea
Constipation
Headaches
Dry Mouth
Insomnia
The bottom line is that true weight loss can't be achieved by a pill.
If you really want to lose weight, if you're looking for long term health benefits then look no farther than your sneakers. That's right, lace them up and go for a jog. Then schedule a time to meet with me.
Together we will turn you into a walking talking billboard for the benefits of exercise.
Trick or (Healthy) Treat?
Halloween is almost here and that can only mean one thing-it's time to buy treats for the kids. And like every other year you'll end up eating the leftovers. This year stick with healthy treats like boxed raisins, fruit cups, string cheese, granola bars or non-food items like colorful pencils, erasers or coloring books. You'll save yourself plenty of calories.
Healthy Tuna Melts
Gone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries - this recipe gives you all of that comforting taste with none of the fat. Oh and did I mention that it only takes a few minutes to make? Serve your healthy tuna melts up with a side of whole grain rice and steamed veggies for an all around winner of a meal.
Servings: 2
Here's what you need...
6 oz can of albacore tuna (in water), drained and flaked
1 egg white
2 Tablespoons oatmeal
2 Tablespoons diced onion
1/4 teaspoon garlic powder
2 teaspoons low-fat shredded cheese
Salt and pepper to taste
Blend all of the ingredients (not the cheese) in a bowl. Pre-heat a frying pan and coat with cooking spray. Form two patties.
Cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.
Nutritional Analysis: One serving equals: 138 calories, 2g fat, 4.5g carbohydrate, 1g fiber, and 25.5g protein
Let's be honest for a moment. You've seen the advertisements for weight loss pills-you know the ones with those amazing before and after pictures-and you've wondered to yourself...do they work?
Diet pills are everywhere, they tempt from store shelves, from infomercials and from glossy magazine pages. You probably know someone who is dabbling with diet pills or maybe you've tried them yourself. Have you ever wondered how they work?
Weight loss pills can be broken down into 3 basic categories:
Appetite Suppressants: These work just like it sounds. The appetite-regulating region of your brain (the hypothalamus) is tricked by blockage of the re-uptake of serotonin and norepinephrine. As a result you feel like you've just eaten a big meal, so you're less likely to overeat.
Stimulants: These types of weight loss pills used to contain a combination of ephedra and caffeine to raise energy expenditure (thermogenesis) while also reducing appetite. You're probably aware that these pills were proven in some cases to be deadly, so ephedra was taken off the market. Stimulant pills now contain other ephedra-like substances, vitamins and caffeine. The idea is to increase energy and boost metabolism.
Fat Blockers: These pills inhibit the action of the enzyme lipase, which is responsible for breaking down fat during the digestion process. The goal is to prevent a percentage of the fat you've eaten from being absorbed into your system.
So we return to our burning question. Do the pills work? Here's what the diet pill companies say:
"You'll lose 30lbs in 30 days"
"Achieve rapid weight loss results"
"Burn calories and fat 24 hours a day"
"Fights fat and delivers rapid weight loss"
Those claims are amazing...too bad they are just that-claims. It's so tempting to imagine that those benefits could be gained just by swallowing a pill. Tempting enough to make diet pills a multibillion dollar a year industry. Hmmm, makes you wonder that if that many diet pills have been taken then why don't we all look like swim suit models yet?
While diet pills showcase a few star subjects, none of whom live on your block, the world is full of real people who have lost weight and improved their lives with exercise and healthy eating. Check out these proven benefits of exercise:
Increased Weight Loss
Strengthens Heart and Lungs
Improved Sleep Pattern
Increased Strength
Improved Coordination
Raised Self Esteem
Renewed Confidence
Feel Good Endorphins
Feel Younger Than Ever
Improved Mood
A pill may slightly increase your metabolic rate for a time or may suppress your appetite, and you may lose a few pounds. However, a pill alone cannot produce serious or permanent weight loss. A pill cannot deliver the same results as healthy nutrition and regular exercise.
And weight loss pills have been known to give the following side effects:
Raised blood pressure
Increased risk of heart attack
Cramping, gas and diarrhea
Constipation
Headaches
Dry Mouth
Insomnia
The bottom line is that true weight loss can't be achieved by a pill.
If you really want to lose weight, if you're looking for long term health benefits then look no farther than your sneakers. That's right, lace them up and go for a jog. Then schedule a time to meet with me.
Together we will turn you into a walking talking billboard for the benefits of exercise.
Trick or (Healthy) Treat?
Halloween is almost here and that can only mean one thing-it's time to buy treats for the kids. And like every other year you'll end up eating the leftovers. This year stick with healthy treats like boxed raisins, fruit cups, string cheese, granola bars or non-food items like colorful pencils, erasers or coloring books. You'll save yourself plenty of calories.
Healthy Tuna Melts
Gone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries - this recipe gives you all of that comforting taste with none of the fat. Oh and did I mention that it only takes a few minutes to make? Serve your healthy tuna melts up with a side of whole grain rice and steamed veggies for an all around winner of a meal.
Servings: 2
Here's what you need...
6 oz can of albacore tuna (in water), drained and flaked
1 egg white
2 Tablespoons oatmeal
2 Tablespoons diced onion
1/4 teaspoon garlic powder
2 teaspoons low-fat shredded cheese
Salt and pepper to taste
Blend all of the ingredients (not the cheese) in a bowl. Pre-heat a frying pan and coat with cooking spray. Form two patties.
Cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.
Nutritional Analysis: One serving equals: 138 calories, 2g fat, 4.5g carbohydrate, 1g fiber, and 25.5g protein
Subscribe to:
Posts (Atom)
Posts
