Getting to the Goal
Getting To The Goal in 5 Steps
Are you one of the people that want to get in shape, drop the fat, and increase your tone and strength?
Join the club in Bergen County where most people are dynamically working toward a vague fitness goal.
So what’s the difference between people who achieve their fitness goals from the people that are trapped in a fruitless struggle?
Winston Churchill the British politician hit the nail on the head when he said, “Never, never, never, never give up.”
It is possible to achieve any fitness goals when you push yourself hard every day. However, a distraction is everywhere, and is easy to fall off the track.
Henry Ford once said “Obstacles are those frightful things you see when you take your eyes off your goal.”
In order to stay the course it is critical that you keep your eyes on the goal.
Here’s how to get to your goal in 5 Steps:
Step One: Only One At A Time
When you’re motivated, make sure you set one goal at the time to yourself so you wont become over-ambitious by setting multiple goals. It’s great that you want to improve many things about yourself. The pressure that you will drop on yourself by trying to achieve many goals at the time will make you give up soon from overwhelming.
First focus on the main goal which you would like to achieve first. There will be plenty of time in the future to see to your other goals, but for now see your number one goal all the way through to completion.
Step Two: Start Slow
Another hazard that often results in dropped goals is the act of starting out too fast and too strong without having any breaks in between. If your goal in fitness is to drop 7 pant sizes and to exercise 5 times a week, do not (I repeat, DO NOT) go out and hit the gym hard for the next 5 days in a row. Your body will become sore that you’ll be forced to stop all progress the following week and your goal will be put back on a shelf.
Take a deep breath and remember that this isn’t a race. This is your life, and it’s you against yourself. Start out slow and firm and gradually build as you progress toward your goal. Don’t allow exhaustion to get in your way.
Step Three: Know Your Reasons Why
You should know the reasons why is the goal important to you? Write down each and every possible reason you can come up with as to why your goal needs to be met.
Closely get to know the ‘reasons why’ this goal is so important to you. You should have them memorized and should list them every single day. Remember what Ford said “When you take your eyes of your goal you’ll see loads and loads of obstacles.” Keep your eyes locked onto that goal by filling your mind with all of the ‘reasons why’ you’re going to see this thing through.
Step Four: Think About It
Meanwhile you’re thinking about your reasons for accomplishing your goal, its also helpful to focus your mind on how you’ll feel it after you accomplish it. Imagine yourself in the body you want to have.
How amazing are you going to feel when you’ve accomplished this goal that’s been on your mind for so long? Pretty amazing. Fill your mind with that feeling of success well before you’ve finished the work. The more you feel connected to the end of the race, the more likely it is that you’ll make it through.
Step Five: Put It All On The Line
We all spent money on things we don’t even need, so its time for you to spend money on something more productive. If your goal is to lose weight and to get into amazing shape then invest in one of my verified fitness programs.
My clients see results. My clients achieve their goals.
It’s time that you become one of my clients in Bergen County.
Call or email me today and together we will get you to your goal.
A Dream with a Deadline
A goal is a dream with a deadline.
Can you imagine the new-and-improved body of your dreams?
Now is the time for your dreams to become reality
Tropical Pork Ribs
Here’s a slow cooker recipe that cooks while you are away at work, making it convenient and easy to eat a healthy dinner. Serve these pork ribs over a bed of cauliflower rice or fresh spinach. Makes: 6 Servings
Here’s what you need…
For the Tropical Spice Rub:
- 1/4 cup coconut flour
- 1/2 teaspoon pepper
- 2 teaspoon dried ground mustard
- 1 teaspoon allspice
- 1 teaspoon smoked paprika
For the Tropical Pork Ribs:
- 1-3 lbs boneless country style ribs
- 2 Tablespoons coconut oil
- 1/2 yellow onion, chopped
- 2 red apples, chopped
- 1/2 cup fresh pineapple, chopped
- dash of smoked paprika
- salt and pepper to taste
- small butternut squash, peeled, seeded and cubed
- 1/2 orange bell pepper, chopped
- 1/2 red bell pepper, chopped
- 1/2 cup apple sauce
- In a medium bowl combine the Tropical Spice Rub ingredients.
- Rinse and pat dry the pork ribs. Season with salt and pepper, then coat each side with the Tropical Spice Rub.
- In a large skillet, place the coconut oil over medium-high heat. Place the coated ribs in the skillet, and brown on all sides.
- Place the browned ribs in your slow cooker.
- In the skillet, over medium heat, combine the remaining ingredients. Heat for 5 minutes, mixing until fully incorporated. Remove from heat and spread evenly over the top of the ribs.
- Cover and cook on low for 4-6 hours.
Nutritional Analysis: One serving equals: 359 calories, 12g fat, 405mg sodium, 23g carbohydrate, 4g fiber, and 23g protein
Six Pack Ab Myth
Don’t Believe The Muffin Top Myth
There is one thing that irks me; it’s seeing people led off target by the Muffin Top Myth.
These well-meaning folks devote time and effort under a faulty premise that gets them zero results.
The more you put your valuable time and energy into a fitness program; you deserve to see nothing less than incredible results. Therefore, that’s my commitment to all of my clients.
I get upset when I see people working hard without getting any result, and achieving their goals.
So what’s this Muffin Top Myth?
The belief that doing a magical ab exercise will get your tummy flatter, shrink your waist, and will get rid of your muffin top.
I’m sorry to tell you but there is no such magical ab exercise.
If you will continue with your unhealthy life style, the ab exercises will not make your muffin top any smaller.
If you want to shrink your belly, you need to improve on your diet and exercising routine to support fat loss from your entire body, including—but not limited to—your midsection.
This is some tip for you to get rid of your muffin top
Shrink Your Belly Tip #1: Stop Eating Processed Foods
Everyone loves a good shortcut, right? Depends on where that shortcut takes you.
From now on I want you to think of processed foods as a shortcut to belly fat.
I wouldn’t be surprised if future studies prove that the over-processing, chemical additives and high fructose corn syrup that are pumped into processed foods specifically adds fat around your belly.
If you want to shrink your belly then stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods.
Shrink Your Belly Tip #2: Eat Fresh, Whole Foods
Once you’ve cut the processed foods out of your diet, fill in the space with lots of fresh foods like:
- Green vegetables
- Whole, organic, seasonal fruits
- Lean, hormone-free, high quality meats
- Colorful organic veggies
- Nuts and seeds
I know this list of foods may seem boring at first, but if you stick with it long enough, you’ll grow to love the tantalizing flavors of real food. Moreover, you will come up with your own healthy recipes.
When your diet is filled with healthy foods that are listed above, your body will quickly shed pounds and lean out.
Shrink Your Belly Tip #3: Do Challenging Exercise
One of best way to lose your muffin top forever is with a consistent, progressive exercise program.
- Consistent: You should be exercising 3-5 times each week.
- Progressive: For truly awesome results, keep your body guessing with new exercises and increasing intensity.
My exercise programs are specifically crafted to get you into the best shape of your life. I’m passionate about achieving you goals and helping you with your diet plan.
I’d love to hear from you! If your in Bergen County call or email me today so we could get started.
Killer Ab Exercises
Real crunches won’t reduce your body fat, but that doesn’t mean you shouldn’t strengthen your abdominal muscles. Steady ab exercises are an essential part of a well balanced exercise routine. Try these killer ab exercise:
- Plank: Lie face down on mat resting on your forearms, palms flat on the floor. Push off the floor, raising up onto your toes and resting on your elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 30 to 60 seconds, lower to the start position and repeat for 3-5 reps.
- Knee Tucks: Start on your back, bend your knees with your feet on the floor and knees touching. Extend both arms overhead on either side of your ears, palms facing up. Exhale and bring your knees up towards your chest. Slowly lower your hips back down to start position. Repeat for 12-15 reps.
- One-Armed Full Sit Ups: Start on your back with your right knee bent, foot flat on the floor, and left leg extended straight out. Extend your right arm to the ceiling and reach your left arm towards your left foot. Sit all the way up, rolling through your back, keeping your right foot on the floor, and your right arm up over your shoulder and your left arm reaching in front of you all the way up. Slowly roll back down to the floor. That’s one rep. Repeat 15 times on one side, 15 times on the other. For an extra challenge hold a dumbbell in your extended arm.
Field Greens Salad with Candied Pecans
You know that eating lots of greens is key component to shrinking belly fat, so try this delicious field greens salad. Add a side of lean protein to this recipe, like sliced chicken breast, for the perfect, fitness-approved meal. Servings: 4
Here’s what you need…
For the Salad:
- 1 Tablespoon organic coconut oil
- 1/3 cup roughly chopped organic pecans
- 3 Tablespoons coconut crystals
- 4 cups organic, mixed greens
- 1 Bosc pear, sliced
For the Dressing:1/3 cup olive oil
- 1/4 cup balsamic vinegar glaze
- 1 packet stevia
- 1 Tablespoon fresh thyme
- 1 teaspoon Dijon
- 1 minced garlic clove
- dash of pepper
- In a small skillet, place the coconut oil over low heat. Once melted, add the pecans and cook, stirring constantly, for 3 minutes. Add the coconut crystals. Continue to cook, stirring constantly, for about 4 minutes, until the crystals have melted and the pecans are golden. Remove from heat, set aside.
- Combine the dressing ingredients in a small jar. Mix well.
- Divide the greens and sliced pears between 4 plates. Top with the candied pecans and drizzle with dressing. Enjoy!
Nutritional Analysis: One serving equals: 196 calories, 14g fat, 49mg sodium, 15g carbohydrate, 3g fiber, and 2g protein.
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Myths About Strength Training
I’ve got to warn you. There are fake rumors going around Bergen County about strength training.
The truth is that strength training is one of the best things you can do for you to stay in shape and form.
If you’ve fallen for these 5 myths then you’re missing out on fabulous potential results.
Myth #1 Muscle Turns Into Fat
Why would anyone want to build muscle if it could alter into fat after a span of disuse? Rest secured that this is a myth of the highest order.
Muscle tissue will always be muscle tissue. Fat tissue will always be fat tissue. Therefore, one will never become the other.
Myth #2 Strength Training Doesn’t Burn Fat
On the opposite, muscle mass is your number one ally against fat gains.
A pound of muscle burns 10-20 calories on the daily bases, while you’re just living and breathing. Standard strength training helps you increase your muscle mass. It also preserves existing muscle mass, turning you into a fat burning machine.
Myth #3 Lifting Weights Makes Women Bulk Up
Yes, strength training increases the amount of muscle on your body. Many women’s body turns into body-builder-esque, and that’s the look you’re going for.
The truth is that the female body doesn’t contain high levels of testosterone to produce that level of results without a very focused and dedicated effort.
The tighter, toned figure of a recreational female weight lifter is every bit feminine.
Myth #4 Strength Training Is For Young People Only
Starting Strength Training at the young age is widely considered to be the best beginner strength training program by the weightlifting community.
As soon as you doctors approves, you have much to gain from a regular weight lifting routine.
Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the start to the strength training.
Myth #5 Use Light Weight and High Reps To Tone
This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone.
We know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set.
If you want to achieve fit and toned body strength training should be a part of your fitness routine.
My custom-made fitness programs will make you reach your goals in short amount of time.
Call or email me today and we’ll get you started on the program that’s best for you in Bergen County.
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Time Saving Workouts Prove More Effective Performed In Bergen County
How many times have you told yourself that you’d exercise and get fit, if only you had the time? If I had a dollar for time I’ve heard the I-don’t-have-time excuse… New and exciting research is coming out in favor of shorter, more intense workouts. The old way of exercising at a slow speed, for long periods of time, is over and done. Short and intense exercise sessions in Bergen County that utilize High Intensity Interval Training get you better results with way less time invested. So there goes the time crunch excuse. You don’t need to spend hours in the gym to get amazing results. A simple 30 minute workout, done right, is all you need.
So what does this magical 30 minute workout consist of?
As mentioned above, there’s a little secret in the fitness world called High Intensity Interval Training. This means rather than doing the same cardio exercise your entire workout, you’d alternate between short, high-intensity bursts of exercise with slower, low-intensity periods of recovery.
The research makes it clear that this method of training burns more calories and builds fitness quicker with less time invested.
Not long ago, elite athletes were the only ones benefiting from this method of training, but now the cat is out of the bag, and everyone is open to reap the rewards of interval training. And you don’t even need fancy equipment or special training to start seeing results with interval training.
So how long should your intervals be? The answer is, it doesn’t really matter.
There are no real hard-and-fast rules with interval length. Varying lengths bring varying benefits, so it’s important to find which length works best for you.
Beginners should aim for no more than 30 seconds of high-intensity bursts. If you’re feeling strong and are in good shape, then go ahead and push yourself a bit longer.
An interval-training workout involves four variables that can be modified to meet your goals: intensity of intervals, duration of intervals, duration of recovery intervals, and the number of interval repetitions.
Interval training can be casual, spur of the moment bursts of activity depending on how you’re feeling that day or if you’re working towards a specific sports or fitness goal then you can take a more sophisticated, scientific approach.
The simplest example of interval training for walking would be to add short bursts of jogging or alternate slower walking with brisk walking. If you walk outdoors, then jog or walk faster between certain landmarks such as mailboxes or street signs, then slow down for a short distance. The more popular, and effective, form of interval training includes alternating between resistance training exercises and high intensity cardio exercises.
So it turns out that we all really do have enough time to get an effective workout each day…and that old excuse about not having time is no longer going to work.
If you have a fitness or fat loss goal that you’d like to achieve, please feel free to reach out to me. I’m here to be your resource and your coach for all things fitness.
Call or email today to get started on a fitness program that will get you to your goal quicker.
You and I both know you have enough time for that!
Pump Up Your Intensity
Use these tips to increase the intensity of your workouts:
- Add Some Resistance. Lunges, squats, hip bridges and even sit-ups can all be made more intense with some added resistance. A set of dumbbells, kettle bells, sand bags, medicine balls or resistance bands would do the trick. Pay attention to when the resistance starts to feel too easy, and add weights accordingly.
- Increase Your Speed. If you think you could go faster, then do it. The more that you push yourself during your sprinting intervals, the quicker and more stunning your results will be. Remember, you can do anything for just a few seconds.
- Lengthen Your Intervals. If your workout is starting to feel less challenging then add a few seconds to your intense intervals. Start by adding 5 seconds and go up from there.
Do New Exercises. For the best results, never do the same workout twice. There are many of small changes that can be made to keep a routine fresh and new. Swap out burpees for high knees, mountain climbers for jump squats and so on.
Here’s a wonderful protein-packed snack recipe. The addition of homemade BBQ sauce takes these meatballs from regular to extraordinary. Enjoy as a power snack or throw a couple on a pile of greens for a light meal. Makes: 18
Here’s what you need…
- 2 beaten eggs
- 1/2 cup blanched almond flour
- 1/4 cup flax meal
- 1/2 cup onion, finely minced
- 2 Tablespoons coconut milk, canned, full fat
- 1 teaspoon Dijon mustard
- 1/4 teaspoon black pepper
- 12 oz ground cooked ham
- 12 oz ground raw pork
- 1/3 cup coconut crystals
- 2/3 cup organic, no-sugar-added ketchup
- 3 Tablespoons apple cider vinegar
- 2 teaspoons Dijon mustard
- In a large bowl combine eggs, almond flour, flax meal, onion, coconut milk, Dijon, and pepper. Add ground ham and ground pork; mix well. Shape into 18 balls, using about 1/4 cup mixture for each ball. Place ham balls in a lightly greased 2-quart rectangular baking dish.
- In a bowl combine coconut crystals, ketchup, vinegar, and Dijon. Stir until the coconut crystals dissolve. Pour a spoonful over each ham ball.
- Bake, uncovered, in a 350 degree F oven about 35 minutes or until done. Transfer ham balls to a serving platter and enjoy!
Nutritional Analysis: One meatball equals: 122 calories, 7g fat, 293mg sodium, 5g carbohydrate, 1g fiber, and 9g protein
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13 reasons why you need exercise in Bergen County
Let’s face it, some days you just don’t feel like exercising.
You get too busy, too stressed and quite simply too tired.
But this shouldn’t stop you from lacing up your shoes and heading out for a workout!
Here’s a list of 13 of the top reasons to exercise. Pull out this list and read it when you need a reminder of why exactly exercise is worth your time…
1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.
2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.
3. To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.
4. To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful.
5. To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.
6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation.
7. To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance.
8. To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise.
9. To Reduce Aches and Pains By strengthening muscles around your damaged joints you’re able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.
10. To Stay Mentally Sharp Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise “Miracle-Gro for the brain.”
11. To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion—it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.
12. To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.
13. To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.
Regular exercise gives you so many amazing benefits, as you’ve seen from the above list. Call or email me today to get started on the exercise program that will change your life forever.
One of the main reasons for weight gain is due to extra, unnecessary calories. If you need to eat less, but don’t want to feel deprived, try this simple mind shift…
Instead of eating until you feel full, stop eating as soon as you are no longer hungry.
Here’s a recipe to spice up your breakfast. Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein. Serve with a side of salsa and sliced avocado.
Servings: 2
Here’s what you need…
- 1 teaspoon olive oil
- 3 small tomatoes, finely chopped
- 2 (4oz) cans of fire-roasted, diced green chiles
- 12 egg whites
- 2 Tablespoons water
- Non-stick cooking spray
- In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes. Season with pepper and salt and set aside.
- In a medium bowl whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add 1/4 of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.
- Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the chile mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and chile mixture.
Nutritional Analysis: One serving equals: 163 calories, 5g fat, 6g carbohydrate, 2g fiber, and 26g protein.
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Bergen County NJ Residents Increase Weight Loss by Balancing Their Glands
The answer to burning fat calories lays not so much in the food you eat but in how the body processes it. And the one thing that determines how well the entire metabolism operates isn’t in your stomach, or the intestines, or even in your muscles. It’s located in your throat. It’s a tiny V shaped gland called the thyroid gland. Think of the thyroid as the body’s “thermostat.” The thyroid gland release the hormonesT4 which then converts to the more potent T3, it will constantly attempt to keep the body at a comfortable 98.6 degrees. Elevating body temperature via the thyroid gland is the key to the burning of more body fat. This is accomplished quite well through resistance exercise and can be achieved with certain drugs, which can be a dangerous practice that can cause permanent harm to the thyroid gland if there is no medical necessity. The thyroid is, in a way, the body’s “heating system”; it “burns” food for fuel in order to provide energy. The more it burns, the more effectively it will use fat (both consumed and stored) to continue functioning. If it’s a little slow, its fat burning ability will be hindered and excess calories become stored, as body fat. Although hypothyroidism is usually common to the elderly, a sub par thyroid is very common. And almost everyone can benefit from increasing thyroid output to optimum levels.
Here is a List of nutrients found in Supplement Form that can really help fire up a thyroid Fat assault
- Kelp is rich in iodine
- Mineral Selenium
- Amino Acid L-Tyrosine
- Olive Leaf Extract Herb
- Ashwagandha Herb
- 7-Keto DHEA Hormone Metabolite
Here is a list Foods and herbs that may impair thyroid function. This isn’t exactly a list of things that you MUST NOT eat, but some things that you might choose to steer clear of, or to limit quantities and frequencies of consumption.
ü Peaches, Pairs, and Strawberries There is something else to keep in mind with fruits, and any foods or drinks that have fructose or high fructose corn syrup. The fructose messes up hormone conversion at the cellular level. What this means is that your body has a much tougher time converting the T4 storage hormone to the active hormone, T3.
(Bananas are good for the thyroid)
- Cruciferous vegetables such as Broccoli, Cabbage and Cauliflower They contain a chemical called thiourea which is a goitergen. What that means is, they retard the process of the thyroid from turning iodine into the essential fat burning hormone T3.
- Green Tea contains flouride, a known T3 suppressant.
- Soy Products such as Tofu contain phyto-estrogens that can hinder T3 production.
So there you have it some tips to help keep your thyroid production functioning at optimal levels for optimal fat burning. Any questions or comments please post on the blog or email Brian Hernandez at vipfitnesscenter@gmail.com.