Get Fit

Beware Of The Packaging No GMO! Organic! Grain-Free! Paleo! Vegan! Preservative Free! Guess what? Nothing that you read on the front of a food package really matters. Those hyped up bullet points, strategically placed there to sell you, are only saying what you want to hear.... What really matters is the ingredient list and the nutrition label. Pay attention to these, and ignore the bold claims on the front of the package, meant to distract you. Keep your focus on what matters, and reap the reward in pounds and inches lost, and in confidence gained!

Go FITNESS Shopping Did you know that the grocery store is the source for most of your unwanted pounds? Well, that and the fast food restaurants, but we'll leave that for another day....Continue reading

Brain Benefit A growing body of research continues to confirm links between exercise and improved brain function. So in addition to making you stronger, leaner, sexier, and more confident, your time at the gym will actually make you smarter.

Easy Baked Pesto Zucchini Here's a simple, delicious vegetable side dish that your whole family will love. It's a great way to increase the fiber content of your meal. Simply add a serving of lean protein and you have a wonderfully fit meal. Servings: 4 Here's what you need...... 4 small, organic zucchini 1/4 cup kalamata olives, seeded and chopped For the Pesto: 1/4 cup raw pecans 1 cup fresh basil leaves 2 cloves garlic, chopped 2 Tablespoons olive oil 1/4 cup nutritional yeast 1 teaspoon lemon juice 1/2 teaspoon sea salt Preheat the oven to 450 degrees F. Combine the pesto ingredients in a food processor until creamy. Trim the ends from the zucchinis and slice in half the long way. Carefully score the flesh with short diagonal cuts. Heat a grill pan over medium-high heat. Brush a little olive oil on the flat side of each zucchini and place the flat side down on the hot pan. Cook until the flat side is browned and the zucchini is starting to soften, about 4 minutes. Transfer the zucchini to a baking pan. Spread a Tablespoon of pesto on each zucchini slice and sprinkle with the olives. Place in the preheated oven for 8-12 minutes, until tender. Enjoy! Nutritional Analysis: One serving equals: 152 calories, 10g fat, 140mg sodium, 11g carbohydrate, 4g fiber, and 6g protein. Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends.

workout smarter All workouts were not created equally. Sadly, many people simply waste time in the gym. Here are 5 tips to ensure that every minute of your workout is well spent burning fat and toning your muscles... Workout Smarter Tip 1: Use More Resistance In order to get the most from each rep it’s important to challenge your muscles, and not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy. The correct weights will feel challenging by your last few repetitions but won’t force you to sacrifice form. Workout Smarter Tip 2: Keep it Fresh You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can rememberif it isn’t broken then don’t fix it, right? The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks. Workout Smarter Tip 3: Never Skip the Warm Up Most people consider warm up time to be wasted timethey’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results. The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes. Workout Smarter Tip 4: Focus on Proper Form Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury. Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise. Workout Smarter Tip 5: Together is better People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster. The best way to avoid injury and to see results is to work with me. I am passionate about seeing my clients achieve results by working out smart and without wasting time, energy and effort on mistakes. Don’t know where to start when it comes to exercise? Let me help you!

Do you really want to be fit? Do you ever give up what you want MOST for what you want NOW? Think about it... If what you want most is to lose the weightonce and for allbut then you give in and order pizza for dinner, you’ve just given up what you want MOST (a healthier, leaner body) for what you wanted NOW (convenient and comforting food). It’s worth thinking about.... Are your actions congruent with your goals? This is true of any goal, it’s not limited to your fitness journey. If you want to write a book, you’d better make time to sit down and type. If you want to travel the globe, you’d better get yourself a passport. If you want to run a marathon, you’d better start training. If you want your kids to live a healthy life, you’d better model it for them. If your actions don’t support your goal, then you’ll never accomplish it, and maybe you didn’t really want it. Your actions will always dictate your results. If getting fit is something that you really want, take the action to reach out to me to get started on a fitness plan that will give you the opportunity to do what’s hard now, to achieve the body that you really want. I’m here to help you. See more

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Portobello Eggs Benedict Have you ever noticed how most of our favorite breakfast dishes center around a grain+gluten filled item? Breakfast is notoriously a high-carb, low protein meal, which sets you up for a day filled with poor food choices. So, rather than go with the high-carb flow, start your day off with this Portobello Eggs Benedict where a marinated and roasted Portobello mushroom cap is used to replace the English muffin. Think of it as a modern, fitness-friendly... version of Eggs Benedict that will keep you on track with your results. Enjoy! What you need Serves 4 For the Marinade: 2 Tablespoons olive oil 2 Tablespoons balsamic vinegar 1 teaspoon minced garlic 1 Tablespoon minced shallot sea salt and black pepper 1 teaspoon dried basil For the Creamy Mustard Sauce: 2 Tablespoons coconut cream 1 Tablespoon Dijon mustard 1 teaspoon fresh lemon juice 1 Tablespoon fresh chives, minced 1/8 teaspoon sea salt 1/8 teaspoon black pepper 1 teaspoon water For the Benedicts: 4 Portobello mushrooms 1 teaspoon white vinegar 4 eggs 1 cup baby spinach Instructions 1. In a medium bowl whisk together the marinade ingredients. Wash the mushrooms and remove the stems. Place the mushrooms in a ziplock bag with the marinade for 30 minutes, flipping halfway through. 2. In a medium bowl combine the mustard sauce ingredients. Mix until creamy then store in the fridge. 3. Preheat the oven to 400 degrees. Lightly grease a rimmed baking sheet with olive oil. Place the marinated mushrooms on the pan and bake for 20 minutes, flipping halfway through. 4. In a large saucepan, bring 2 inches of water to a simmer (not a boil!) Add the vinegar. One at a time, crack the eggs into a cup and gently slip into the water. Simmer for 2-3 minutes. Use a slotted spoon to remove the eggs. 5. Plate each benedict by topping a Portobello with spinach, a poached egg and a dollop of creamy mustard sauce. Enjoy! Nutrition 297 calories, 12g fat, 2g carbohydrate, 172mg sodium, 2g fiber, and 7g protein Motivate your friends, family and co-workers! Use the refer a friend link below to forward this newsletter to your friends, family, and coworkers. See more

What's Lifestyle Got To Do With It? 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....Continue reading