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

1. Breakfast Cereal

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

2. Flavored Yogurt

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

3. Frozen Entrees

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

4. Diet Soda

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

5. Popcorn

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

6. “Skinny” Desserts

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

7. Granola Bars

Enjoyed by healthy hikers around the world, granola bars are the final unexpected bad choice in your kitchen. This one may have you scratching your head when you consider that your favorite kind is crammed with every fruit and nut you can imagine. But read the ingredient label and you’ll soon see that there is probably more sugar—make that high-fructose corn syrup—than goodness your body can use. Are you ready to ditch the unhealthy items from your kitchen in order to take your fitness to the next level? Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.

It’s so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.

13Sep

What’s Lifestyle Got To Do With It?

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It happens to everyone. That moment when you realize that it’s time to do something about your weight.

It may happen when you’re looking in the mirror or standing on the scale.

Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a hundred diets past return…along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you’ll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

You’ve heard this before, and it makes sense, right? So why haven’t you done it?

Your Lifestyle Obstacles. Most people resist changing their lifestyle for two reasons.

1. Change is scary. Whether you realize it or not, your life is in a constant state of change. Though you cling to the familiar, it’s a futile struggle. Change always wins.

The most consistent thing in life is change. Since you’ll never escape it, you might as well channel it. It’s time to make the change in your life purposeful and positive.

2. Lifestyle misconception. How many times have you heard the term ‘healthy lifestyle’ only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience – and that’s not true.

Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don’t have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation.

Making the Change. It’s time to lose your ‘all or nothing’ mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

  • What You Eat. Let’s face it, most of the foods you eat aren’t the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).The solution to cleaning up your daily diet is NOT to go back on a ‘diet’. In fact, I never want you to go on a ‘diet’ again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

    Here are some practical examples:

    • Choose salad over chips or fries
    • Don’t add butter to your food
    • Eat fresh produce with every meal
    • Purchase fat free dairy productsM
    • Limit desserts to one or two per week
    • Cut out mindless snacking
    • Drink water, not soda

    I don’t expect you to eat a perfect diet every day of the week – that’d be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

  • What You Do. Exercise is a huge component to a healthy lifestyle, and quite frankly you’re not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don’t disregard the importance and power of a good workout.Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution – my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

    I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer – contact me to get started on a lifestyle enhancing program today.

    Here are simple ways to move more:

    • Watch less TV
    • Stretch stiff muscles every day
    • Play at the park with the kids
    • Go for a jog
    • Do some pushups every morning

    While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor – make a majority of your choices health conscious.

So the next time you’re in front of the mirror you won’t worry about your weight.

You’ll relish it.

04Jul

Forget your weight. Do this instead

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How would you like to get rid of your bathroom scale? To never again subject yourself to the angst and humiliation of stepping on and waiting for the number-that-will-determine-your-self-esteem to light up the screen.

Sounds awesome, right?!

It’s been ingrained in us from an early age to worry about our weight, however today I’d like to show you how the number on your bathroom scale is an unreliable measurement of your progress that should really be thrown out the window.

Bathroom scales are unreliable.

Take that number with a grain of salt. Your typical bathroom scale is a digital gadget with serious limitations, attempting to measure your gravitational force.

Digital scales must be recalibrated after every move. This means that if you pick up your scale and the place it down again you must press on the scale for a reading, wait for the numbers to clear, and then proceed with weighing yourself. Most people miss this step and end up with inaccurate readings.

Digital scales must be placed on a hard, flat surface. Since the reading is coming from gravitational force, the slightest inconsistency with the weight distribution into the floor could skew the reading.

Accurate scales only tell part of the story.

At the doctor’s office you’ll encounter the more accurate balance beam scale. This scale directly compares your weight (gravitational force) to counterweights. The readings from balance beam scales are more consistent and accurate than digital scales.

However…

Even an accurate reading of your weight only tells part of the story. Your weight (gravitational force) naturally fluctuates throughout every day due to in the intake and excretion of fluids and food.

A pound gained from drinking a large glass of water has no distinction from a pound gained as a result of fat storage on your body when measured on a balance beam scale. However these two weight sources will lead to two very different bodies!

Body composition is what you’re after.

Your body is composed of three things: fat, lean mass and water. An attractive, fit body is composed of a low amount of fat, ample lean mass, and healthy water levels. When you walk into the gym and tell me that you want to lose weight, what you’re really telling me is that you want to lower your percentage of body fat.

When you begin the process of fat loss, the initial drop that you see on your scale is mostly water weight. This happens as your controlled diet empties out stored energy that releases the water that is held with it. This initial drop in weight makes you feel good…

Until you get back on the scale the following week to see that your weight has barely even budged. This normal ebb and flow of body transformation nearly always brings discouragement. You feel like somehow you’re failing since that initial weight loss has now slowed to a crawl.

What’s crazy about the psychological mind game that the scale plays is that during the third week of a body transformation, when the scale shows the least impressive change, your body composition is actually cranking up to very impressive levels. So while you saw half a pound lost on the scale, behind the scenes you lost three pounds of fat.

Remember that all weight is not bad. What you don’t like to see and feel on your body is fat. As noted above, fat is not the only thing measured by your weight. Those toned muscles that you want to have will bring up the number on your scale, but as long as fat is converting to lean mass, the result is a stunning body transformation.

Pictures are more powerful than numbers!

It’s possible to measure your body fat levels using different tools. These readings will give you a clearer picture of what is taking place beneath your skin, as your body composition shifts to a lower percentage of body fat.

However, pictures are what I have found to be the most powerful measure of body transformation. A picture is truly worth a thousand body composition number readings!

When you see two images of yourself, side-by-side, and your eyes take in the differences in the shape and appearance of your arms, legs and stomach it is truly a magical moment; a moment when you understand how silly the number on the scale really is in the face of your undeniable, stunning body transformation.

If you’re ready to begin your own stunning body transformation, with the goal of lowering your body fat, feel free to reach out to me. I’m here to get you into the most spectacular shape of your life!

04Jul

Undo the Weekend (48 hour recovery)

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What a weekend that was! You went out, you ate and drank and had a blast! And now the fun is over and the consequences are setting in…you feel terrible. You woke up with a headache, an overall feeling of bloating and a sluggishness that you can’t shake.

It’s time to undo the damage brought on from that epic weekend. Here’s how…

1. No More Junk! It may sound obvious, but the first step to recovering from all that fun you had is to stop the damage. No more naughty foods. No more alcohol.

When you are vacationing or partying it’s easy to remove your mindful eating and drinking mechanism, and to replace it with the anything-goes mindset. This makes sense for party-mode, but once you come back home and get back to real life it’s important to firmly put an end to the junk food and calorie-laden beverages. If you don’t then your weekend diet may continue into your week, resulting in tons of extra calories that quickly add up in unwanted pounds.

2. Flush Your System. For the next 48 hours your main mission is to drink as much water as possible.

All of those poor food and drink choices result in dehydration, which manifests in a pounding headache and a feeling of sluggishness. Plan to sip on water throughout the next two days, adding in fresh sliced fruit, cucumbers, mint or basil to add a refreshing and rewarding flavor.

3. Get Some Rest. End the party or vaycay Sunday afternoon so that you can get into bed early in preparation for the week ahead.

It may not sound super exciting to plan an early-to-bed night at the end of your weekend but, come Monday morning, you will be functioning much better with a little rest under your belt. Plan to get to bed early the next couple of days as well, and fit in a nap if possible.

4. Eat Cleansing Foods. You’ve stopped eating junk, now fill your diet with small light meals consisting of fiber and a serving of protein. Stick with only whole foods for the next 48 hours.

Fruits and fresh veggies should make up the bulk of your calories as you recover. Asparagus, leafy greens, citrus fruits, and raw veggies are all wonderful items to enjoy in addition to high quality, low fat protein.

5. Avoid Going Extreme. Yes, you ate and drank a LOT this weekend, but swinging the pendulum too far in the other direction isn’t actually going to help. Overcompensation is rarely a winning idea.

Fight the urge to skip meals or to over-exercise in response to your indulgences. Going from one extreme to the other creates a bad cycle that leaves you feeling even more tired. In addition, taking your body from feast to famine will actually make you more prone for fat storage.

Getting and staying in great shape will not only help you bounce back from the weekend faster, it will also help you achieve healthy habits that will stick with you even as you party and vacation.

My programs are designed with your overall lifestyle in mind and I’m here to get you (and keep you) in your best shape ever!

Call or email me now to get started on a fitness program that’s specially designed for you. Let’s do this!

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