Exercise

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9 Benefits of Strength Training

There used to be a time when very few adults included strength training in their fitness routine. It was thought of as extreme, unnecessary and even dangerous.

Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. It can be performed with traditional weights, exercise bands, medicine balls, cable machines, sandbags, kettle bells or even just using your own body weight.

Times have certainly changed as a multitude of strength training benefits were proven by experts, including:

  • Strength and muscle tone
  • Cardiovascular capacity
  • Speed, Agility and Flexibility
  • Resistance to injury and disease

If that’s not enough to convince you to include regular strength training in your fitness routine, then read on for 9 Benefits of Strength Training…

1. Strength Training Builds Muscles: Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.

2. Strength Training Burns Fat: When it comes to losing size, all that you want to see disappear is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.

3. Strength Training Builds Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses against osteoporosis.

4. Strength Training Alleviates Anxiety, Stress and Depression: Sure, there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?

5. Strength Training Promotes Better Sleep: Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.

6. Strength Training Can Relieve Chronic Back Pain: If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of reduced pain.

7. Strength Training Contributes to Insulin Sensitivity: Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.

8. Strength Training Improves Good to Bad Cholesterol Ratio: Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?

9. Strength Training Raises Metabolism: This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?

A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.

If you’re ready to begin your body transformation then feel free to reach out to me.

Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!


Fit people in exercise gear sitting on the floor of a gym laughing together after a workout

The Real Reason Why You Skipped Your Workout

t’s normal to exercise less this time of year.

Most will blame this on all of the holiday activities that they have to take care of.

The parties, the shopping, the baking, the wrapping…

While it’s true that there’s a lot to do, that’s not really why you aren’t working out. You’ve been just as busy in the past and you managed to keep your workouts consistent.

So what is it? Why did you skip your workout?

It’s because of stress.

The stress is real this time of year.

There are obligations and expectations coming at you from every angle, and somehow you are supposed to juggle it all with a smile on your face.

It’s a setup for mismanaged stress to wreak havoc on your healthy routine.

Mismanaged stress leads to overeating, overdrinking, headaches, weight gain, anxiety, fatigue and trouble sleeping. All of this overwhelm makes the idea of heading to the gym for a workout pretty unappealing, especially when the other option is to get another hour of sleep.

So the question for you, my friend, is how will you better manage your holiday stress?

Will you continue to allow stress to increase your calories and rob your workouts over the next couple of weeks? Will you be heavier and more exhausted as you ring in the new year?

Or will you combat stress in the most proactive, effective way?

By exercising.

A good workout gets your blood pumping and releases happy hormones.

A good workout makes you more likely to eat healthier.

A good workout makes your sleep deeper and more restful.

A good workout is the best way to feel a burst of natural energy.

I’m here to help you get the BEST workout possible! Call or email today and let’s get you on the schedule!


The Gift You DESERVE

This is the time of year that you focus in on getting something special for all the important people in your life. You put time and thought into finding that perfect gift that will make them feel loved.

But what about you?

With all that you do for others, it’s time to do something just for you.

How about the gift of a totally reshaped body in 2020? You and I both know that you deserve it.

It’s your time…embrace it.

Let me be the one to make it happen. Call or email now and we’ll get started.


Real Healthy Gingersnaps

​​​​In the spirit of the holidays, here is a wholesome cookie recipe that is packed with the flavors of the season.

These cookies are made with grain-free flours and coconut sugar to make it more fitness friendly so that you can stay on track while enjoying a treat.

Keep in mind that the dough really expands while baking, which is why you’ll need to space the cookies at least 3 inches apart on the baking sheet. Don’t flatten out the balls when you put them on the pan, either. Let them expand naturally in the baking process and enjoy the pretty cracks that come as a result.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 50 Cookies

2 cups Raw Pecans
¼ cup coconut flour
½ cup blanched almond flour
½ cup arrowroot starch
2 teaspoons baking soda
½ teaspoon sea salt
1 tablespoon ground ginger
½ teaspoon ground cardamom
½ teaspoon black pepper
⅓ cup coconut oil
¼ cup coconut cream
1 cup coconut palm sugar
⅓ cup molasses
1 egg

Instructions

1. Preheat the oven to 350°F. Line a large rimmed baking sheet with parchment paper and set aside.

2. Toast the pecans in a dry skillet over medium heat, stirring often, for 5 minutes, until fragrant and golden. Set aside to cool.

3. Pulse the pecans in a food processor until finely ground. Add the coconut flour, almond flour, arrowroot, baking soda, salt, ginger, cardamom, pepper, oil, cream, 3/4 cup of the sugar, molasses, and egg. Pulse until fully combined.

4. Gather the dough into a ball, wrap it with plastic wrap, and place it in the freezer for 20 minutes.

5. Place the remaining 1/4 cup coconut sugar in a bowl. Form the dough into 1-tablespoon-size balls and roll them in the sugar. Arrange the dough balls on the prepared baking sheet about 3 inches apart and do not press the dough down. Bake for 8–12 minutes, until golden.

Nutrition
Four Meatballs equals: One cookie equals: 84 calories, 5g fat, 88mg sodium, 9g carbohydrate, 1g fiber, 6g sugar, and 1g protein.

Good News! I’m taking new clients at the moment. To begin your fitness journey all you have to do is to BOOK A FREE CALL WITH ME by CLICKING HERE


Is this blocking your fitness?

Is this blocking your fitness?

Getting fit and healthy can be a challenge for a number of complex reasons that go deeper than simply calories-in versus calories-out.

What you associate with “pain” and “pleasure” may be blocking your fitness success.

You’re avoiding the WRONG pain.

We are programmed to avoid pain and to seek out pleasure. Unfortunately, this can block your fitness success if you view healthy diet and exercise as pain to be avoided.

Do you cringe at the thought of exercise? Does the idea of eating healthy make you feel deprived? If so then you are associating exercise and diet with pain, and this is setting you up to fail over and over.

The simple way to fix this is to focus on the negative impact that your current weight has on your health, self-esteem and lifestyle. Remind yourself that the pain of being out of shape is much greater than the pain of losing weight.

Once you decide that the biggest pain to be avoided is the pain of being out of shape, your fitness and weight loss will click into place.

You’re seeking out the WRONG pleasure.

Most of us are experts at seeking out pleasure through the food we eat. This need for the pleasure of high calories foods kept our ancestors alive, but today all of the unnecessary calories end up as extra pounds around your waist and thighs.

The simple way to fix this is to stimulate the pleasure center of your brain without food. Find an activity or two that make you smile and indulge in those regularly.

The very best way to unlock your fitness success is to retrain your brain to crave the pleasure of exercise-induced endorphins!

I want to personally help you unblock your fitness results. Call or email today to get started on a program that will change your life and body forever…in the best way!


Stay Fit this Holiday Season

The holidays are notorious for causing weight gain, even in fitness-minded people. And while the odds are definitely stacked against your fitness this time of year, it is possible to enjoy this holiday season while staying fit, healthy and on track with your fat loss goals.

  • Fill up on a healthy meal before going to holiday parties so that you don’t overeat on unhealthy party food.
  • Stay consistent with your workouts, regardless of how busy you are this time of year. Make it a priority, put it on your calendar, and get it done!
  • Indulge in holiday treats with control. Just say no to mindless munching.

Peanut Butter & Chocolate Protein Dessert Bars

​​​​Here’s a dessert bar that you can feel good about indulging in.

  • It’s not loaded with sugar, and yet it tastes sweet.
  • It has a healthy serving of protein, and yet it’s creamy and decadent.
  • It has delicious chocolate and protein flavors, and yet contains zero refined sugar.

These Peanut Butter Chocolate Protein Dessert Bars are the perfect dessert to make and share this holiday season. Make tons! These disappear very quickly…

Courtesy of RealHealthyRecipes.com

What you need
Serves 25

½ cup unsalted, shelled sunflower seeds
½ cup raw, unsalted pepitas
1 cup Pitted Dates
1 (16oz) jar of natural peanut butter
1 cup vanilla protein powder
1 (9oz) bag Lily’s stevia-sweetened chocolate chip
1 teaspoon coconut oil​
1 tablespoon flake sea salt (optional topping)

Instructions

1. Line a 9×11 casserole pan with parchment paper.

2. Place the seeds in a food processor and pulse until fine. Remove and set aside.

3. Place the dates in the food processor and pulse until creamy.

4. Add the seed powder, peanut butter and protein powder to the food processor and blend until smooth and fully incorporated. Press the dough into the bottom of the prepared pan.

5. In a double boiler, melt the chocolate and coconut oil. Pour over the bars and place in the fridge for 15 minutes to chill. Sprinkle with some flaked sea salt. Cut into bars and enjoy!

Nutrition
Four Meatballs equals: One bar equals: 198 calories, 14g fat, 86mg sodium, 6g carbohydrate, 6g fiber, 6g sugar and 10g protein.

Good News! I’m taking new clients at the moment. To begin your fitness journey all you have to do is to BOOK A FREE CALL WITH ME by CLICKING HERE


Slim woman posing with weight in fitness club. Attractive female athlete training in gym

5 Habits of the Fit and Fabulous

Being fit is all about the lifestyle, and not the quick fix, so let’s take a glimpse at the habits that fit people have. These following five habits are held by successfully fit people…let’s see if you could apply some to your own life.

1. They See Each Day with Perspective

Fail to meet your fitness goals today? Move on. Tomorrow is another day to make smarter decisions. When you wake up, rededicate yourself to your fitness goals without beating yourself about whatever mistakes you made in the past. After all, you can’t change what you did yesterday. All you can control is right now. So get to it!

2. They Find Ways around their Excuses

If you’ve ever wondered why you can’t quite get fit, it may be your proclivity for caving to pressure. And that pressure may be self-induced. Fit people do not give into excuses for why they shouldn’t exercise. Quite the contrary. They are continually finding reasons why they should hit the gym and find pockets of time to do it—even if the trip to the gym is shorter than usual.

3. They Eat and Sleep Well

Study after study has shown the benefit of eating whole, unprocessed foods. It provides energy and strength, helps you feel full throughout the day, and makes your time in the gym as fruitful as possible. Getting good sleep is equally as important, as it keeps all your bodily systems in rhythm. Put these two fit activities together and you’re well on your way to optimal fitness.

4. They Track Progress

For some, keeping tabs on health progress is about as exciting as watching paint dry. Once you get into the routine, however, you will become a believer in the power of tracking your progress. Tracking serves to both reward and motivate you, as you see that the countless hours in the gym and smart food choices lead to a healthier weight and greater strength—a.k.a. better overall fitness and health.

5. They Lean on a Fitness Professional

Slim woman posing with weight in fitness club. Attractive female athlete training in gym

The final thing fit people do is rely on someone with lots of know-how in the realm of fitness. This is why my clients have such a high success rate in achieving their goals – because I make sure that they stick with it! I have a sincere interest in your overall health and well-being and know how to help you reach the goals that can seem so far away when you’re trying to achieve it on your own.

Contact me today and let’s get started on your fitness journey!


3 Bonus Gifts (Of Fat Loss)!

3 Bonus Gifts (Of Fat Loss)!

When you put in the focused effort to lose weight there are certain benefits that you expect to get. You expect to look better in your clothes. You expect to have more energy. And you expect to feel pretty happy about your accomplishment.
 
Knowing that these benefits are waiting for you, just on the other side of weight loss, is often a strong enough motivator for you to put in the work required. However, I’ve found that sometimes you need even more compelling reasons to dig in and get it done. My experience with helping my clients achieve their fat loss goals has really opened my eyes to exactly what bonus gifts they gain when they lose the extra weight.
 
My hope is that by reading the 3 Bonus Gifts of Fat Loss below, you’ll feel the driving motivation that you need to jump into fitness with both feet, and that you’ll find out just how amazing and capable you’ve been to achieve your goal all along.
 
Fat Loss Bonus Gift #1: Confidence
 
You may not consider it a concrete benefit, but that doesn’t stop confidence from being one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.
 
Additionally, when your confidence increases after losing a few pounds, you’re poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.
 
Fat Loss Bonus Gift #2: Better Health Today And Later
 
Go to the doctor with some sort of health condition, and unless it’s the common cold or flu, losing a few pounds can almost always help you manage the condition better. From diabetes to heart disease to joint pain, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.
 
As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!
 
Today isn’t the only time your health will improve if you lose some fat. Shed some pounds and you’ll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay.
 
A few health issues you can cut your risk for by cutting fat are diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.
 
Fat Loss Bonus Gift #3: Everything Tastes Better
 
As you settle into your new fat-burning lifestyle that includes eating healthily and working out regularly, you’ll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won’t swallow it before tasting or chewing. You will take your time and really savor the flavor.
 
And when you do start chewing your food and enjoying the flavors, your brain will have time to register when you’re full and cut you off before you stuff yourself with more calories than you can burn. Do this regularly and you’ll lose even more fat!
 
I’ve dedicated my career to helping people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.
 
Set up a free strategy call here if you are ready to get started on an exercise program that will make fat burning second nature, and will transform your body for the best.


Your Doctor Feels Like A Broken Record

Your Doctor Feels Like A Broken Record

Your doctor feels like a broken record

That’s right—he’s sick and tired of telling you how important exercise is to your health because YOU DON’T LISTEN.

He’s sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program.

He’s tired of tallying your controllable risk factors that include physical inactivity and obesity.

So why does he continue to give you the same lecture?

Because he’s seen exercise change lives.

He’s even seen exercise save lives.

1. Feel Great: The first thing that patients tell their doctor after starting an exercise program is how much better they feel. People don’t realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.  Your energy levels boost and you feel great.

2. Pain Be Gone: Next patients notice a reduction in aches and pains. Chronic muscle and joint pain that they’ve lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced. Your muscles and joints feel better than ever.

3. Goodbye Coronary Heart Disease: While patients can’t feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure. Your risk of heart attack or stroke is reduced.

4. Goodbye Type 2 Diabetes:Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program. Your blood sugar levels are better controlled.

Goodbye Sleep Apnea: Patients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain.

With all of these benefits it’s hard to see why anyone would avoid exercise. What’s your excuse?

  • I know you’re tired…exercise gives you energy.
  • I know you’re in pain…exercise alleviates your muscle and joint pain.
  • I know you’d rather stay in bed…exercise makes your sleep more restful.
  • I know you’re pressed for time…exercise improves your efficiency and extends your life.
  • I know you don’t know where to start…that’s where I come in.

Click here and we’ll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise.

Then the next time you see your doctor he won’t give you a lecture.

He’ll congratulate you.



This Ever Happen To You?

This Ever Happen To You?

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.

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 products
✓  Limit desserts to one 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.

How You Move. 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 push-ups 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.