You’ll Lose Weight Faster with a Combination North Bergen Weight Loss Program
If you’re serious about wanting to lose weight, you won’t get permanent results with the latest diet you found on the internet. Diets just don’t work. Instead you need a North Bergen weight loss program that combines healthy eating with exercise. This type of approach takes weight off fast and keeps it from ever returning. Unlike regular diets, which always end either in success or disaster, you don’t go back to old unhealthy eating habits that put the weight on in the first place.
A personal trainer can design a combination weight loss program specifically for you.
Personal trainers don’t use a cookie cutter approach. They understand that everyone has a different level of fitness, different goals and different special needs. Instead, the trainer first does an assessment and then designs a program that’s difficult, but still within your capabilities. It’s a combination of a healthy diet and exercise. You’ll workout harder than you ever would on your own, so you’ll lose weight faster.
Learning new ways of eating doesn’t mean you’ll feel deprived.
Your eating habits and lack of exercise helped put on the weight, so the only way to lose it is to develop new eating habits and start exercising. However, unlike diets that can be restrictive and leave you feeling hungry, personal trainers can show you ways to make wiser food choices. The suggestions may involve simple substitutions, such as using Greek yogurt to replace sour cream or it may include advice on having healthy snacks available so you don’t raid the candy machine at work or clean out the candy rack at the gas station on the way home. You may not have to give up your favorite foods, but instead, learn how to make them healthier with fewer calories.
Exercise is the cornerstone to weight loss.
While a healthy diet is the building blocks of a healthy thinner body, you need exercise in the mix to make weight loss more successful and faster. Not only does exercise burn more calories, it also builds muscle tissue. When you have more muscle tissue, you’ll burn even more calories, since muscle tissue will burn off more calories than fat tissue does. You’ll be stoking calories 24/7. Exercise also has many other benefits.
Exercise also is a stress buster. Stress can often lead to overeating and it also produces cortisol, which is linked to abdominal fat. Exercise burns off these hormones and stimulates the brain to create ones that make you feel good.
Exercise gives you more energy and stamina. Extra energy means you’ll be able to be more active and burn even more calories.
Exercise helps you sleep better at night. A good night’s sleep is important to good health, but lack of it may cause you to reach for a sugary snack to boost your energy level.
You’ll see results faster with the combination of a healthy diet and regular exercise. There’s nothing more motivating to keep you working out and eating healthy than seeing successful results.
Continue reading You’ll Lose Weight Faster with a Combination North Bergen Weight Loss Program »
Learn Healthy Recipes from a Fort Lee Personal Trainer
You might initially think of a Fort Lee personal trainer as just an exercise coach, but trainers are far more than that. Personal trainers not only help you maximize your workout time but also can show you healthy recipes in Fort Lee to lower your caloric intake, without making you feel deprived or leaving you hungry. Trainers today provide nutritional help on an individual basis. Not everyone has a weakness for Ben and Jerry’s, some people find pizza or other foods are their downfall. Trainers listen to your special needs, help identify your favorite foods, assess your level of fitness and learn of any special needs. Only then does a trainer design a program specifically for you.
The trainer won’t give you a diet, because diets don’t work.
Diets never work, even when they’re successful. That’s because they always end and you go back to your old eating habits, which put the weight on in the first place. Instead of handing you a diet, a personal trainer shows you how to make healthier food choices. The training may include substituting one food for another or learning how to make your favorite food healthier, such as using unsweetened applesauce to replace some of the oil in baked goods. Most people never feel deprived or hungry and often find they’re eating more, but losing weight faster.
The combination of a healthy diet with exercise is the Waterloo of fat.
A healthy diet lowers calories and if that’s all you did, you’d lose weight. However, when you add exercise to the mix, you’re not only improving your healthy, you’re burning calories faster, which means you’ll also lose weight faster. Exercise builds muscle tissue and muscle tissue requires more calories than fat tissue does, so you’ll be burning extra calories 24 hours a day—even when you’re sleeping.
You’ll workout harder than you would on your own.
The personal trainer assesses your fitness level so he or she can design a program that works you to your maximum capabilities, but is still within your reach. As your fitness level improves, the trainer modifies the program to reflect that improvement. You’ll always be working at your maximum, but safely within your ability.
The trainer will show you how to execute each exercise correctly and then watch to insure you do it right. That’s important because doing an exercise right can help prevent injury and maximize the benefits.
You’ll learn how to make delicious foods that are also very healthy. If you have a family, you’ll be able to teach them how to eat healthier by serving healthy foods. Many of the foods use herbs and spices to add flavor, which means you’ll all be eating like gourmets but with lower calorie recipes.
The combination of a healthy diet and regular exercise not only zaps fat, it also helps prevent serious conditions, such as high blood pressure and diabetes. If you already have a problem, the combination may make it more manageable.
You’ll have more energy the more you exercise. The increased stamina and endurance gives you plenty of energy to do other activities that also burn calories, making weight loss and a healthy lifestyle easier.
Continue reading Learn Healthy Recipes from a Fort Lee Personal Trainer »
Edgewater Workouts
If weight loss is your goal, dieting alone won’t help. However, when you combine a healthy lower calorie diet and a workout, you’ll have a dynamite combination to blast away faster. Of course, knowing how to do each exercise correctly is important, since executing a routine incorrectly can minimize the benefits and sometimes even cause injury that can set your plans back for months. That’s why many people use the services of a personal trainer to help them get the most out of their Edgewater workout.
The concept of weight loss isn’t difficult.
- Losing weight is a matter of consuming fewer calories than you burn. Eating a healthy diet lowers your intake and adding exercise increases your output, making it perfect for those who want to lose weight faster and safer. Exercise does so much more for those who want to lose weight. Exercise builds muscle tissue and muscle tissue burns more calories than fat tissue does.
A personal trainer can show you exercises that maximize your time in the gym.
- You probably already know a few exercises from your days in gym class. While any type of exercise is beneficial, some are far more beneficial in burning calories. Personal trainers can show you ones that will either shorten your workout time or take pounds off faster. Trainers also provide many other benefits. Personal trainers first assess your level of fitness; learn your goals and any special needs. Trainers then create a program that works you to maximum capacity, but is still within your capability. You’ll work harder than you’d ever work on your own and see far more progress.
Using a personal trainer for weight loss can keep you motivated.
- It’s not always easy to stick to a workout regimen and far easier to skip going to the gym or working out, particularly after a long day at work or early in the morning before work. However, when you know you’re meeting with a personal trainer, you tend to make the extra effort. Trainers also provide other motivation, such as support during difficult plateaus in weight loss.
The more you exercise the more energy you have to do other activities that also burn calories.
Not only will you lose weight faster, you’ll look thinner even if you didn’t lose a single pound when you add exercise to weight loss. People who workout often find they wear a size smaller even if they don’t lose a single pound.
You’ll burn off stress hormones with exercise. Stress hormones, such as cortisol can play havoc with your body. Some studies show cortisol may cause fat to accumulate around the abdomen. Exercise not only burns off stress hormones, it replaces them with ones that make you feel good.
You’ll sleep better at night after working out. A good night’s sleep is mandatory for good health. It also can help you avoid the temptations of sugary snacks.
Continue reading Edgewater Workouts »
Don’t Believe These 5 Myths
Nothing irks me more than when good people are misled by fitness myths. These myths interfere results and keep people miles from their goal weight.
So I’ve got to warn you about the false rumors going around Bergen County, about strength training.
Strength training is the number one thing you could possibly do for your health, development, and fitness.
Don’t fall for one of these 5 myths and miss out on remarkable potential results.
Strength Training Myth #1: Muscle Can Turn Into Fat
Why would you want to build muscle if they think it could morph into fat over time? Don’t worry; this myth is seriously bogus.
Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.
Strength Training Myth #2: Strength Training Makes Women Bulk Up
Sure, strength training increases the amount of muscle on your body, so many women take this to mean that their body will become body-builder-esque. Not quite the look you’re going for…
The truth is that the female body simply doesn’t naturally contain large enough levels of testosterone to put on bulk muscle without a very focused and dedicated effort. Rest assured, ladies, the effort you spend on strength training will get you closer to that lean, toned look you want.
Strength Training Myth #3: Strength Train Enough and You Can Eat Anything
This irks me all the time, as I’ve seen so many people throw away their hard- earned fitness results by eating unhealthy foods. If you do strength training everyday at intense rate, your total calories will still count. A lot of people miscalculate how many calories they eat with how many calories the burn each day.
For best results, maintain a calorie-controlled is to have fresh diet, and be on the strength training routine.
Strength Training Myth #4: Strength Training Does Not Burn Fat
If you are trying to loose weight, muscle is your number one ally against fat gains. Regular strength training helps you increase your muscle mass as well as preserves existing muscle mass.
Strength Training Myth #5: High Reps And Light Weights For Toning
Never do high repetitions because that will increase your muscular endurance but will not add strength or tone. In order for you to challenge your muscles, you need to do heavier weights with lower repetitions. By including strength training as a part of the fitness routine you’ll achieve a fit and toned body in Bergen County.
My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals.
Call or email me today and we’ll get you started on the program that’s best for you.
For Best Results…
Want to get the most from your workouts? Follow these 5 tips:
- Be Consistent: exercise at least 4 times each week.
- Be Challenged: change your routine often.
- Be Patient: don’t forget that true fitness results take time.
- Be Excited: find an exercise program that you love.
- Be Coached: call in a professional, like me, for real results. Call or email today!
Cranberry Chicken Salad
Meals that are high in protein and natural fiber are the perfect way to compliment your strength training routine to achieve your fat loss goal quickly. This recipe for Cranberry Chicken Salad is a delicious way to eat lean and clean. Serve on large lettuce leaves. Servings: 8
Here’s what you need…
- 4 cups cooked chicken breast, cubed
- 1 fennel bulb, chopped
- 1/4 cup roasted pistachios, chopped
- 1/4 cup dried cranberries
- 1 Tablespoon roasted pepitas
- 3 Tablespoons coconut milk, canned and full fat
- 1 teaspoon dried, ground sage
- 3 Tablespoons fresh parsley, minced
- dash of salt and pepper
- head of Romaine lettuce
1. Mix all of the ingredients, except the lettuce, in a bowl. Serve by spooning the chicken salad in large Romaine lettuce leaves.
Nutritional Analysis: One serving equals: 221 calories, 9 fat, 123mg sodium, 10g carbohydrates, 4g fiber, and 23g protein.
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Fitness Referral Contest
I’m looking for more motivated clients just like you – and I figure the best place to start looking is in your circle of influence.
I’ve decided that instead of paying the radio, newspaper or some direct mail company to market our programs, I’d rather reward you.
Do you know anyone who could benefit from my services?
Do you have a friend, a family member, or a coworker who is interested in improving their fitness and health level? This is your opportunity to help your friends, and family to achieve their health, fitness, and weight loss goals.
Become one of the top three winners, you will get a referral prizes. This will allow you to benefit from sharing your experiences with me, and our program. It will also allow me to continue to work with motivated clients like you and to spend my time working on program design, training and serving my current clients. Be the first one to get rewarded with great prizes, and help me out!
Contest Rules:
Which ever VIP Client refers the most potential clients for a Free Body Diagnostic, Trial Session, and try our program for at least a month will receive credit for a referral who ever has the most will win contest..
Deadline date is September 2, 2014 prizes will be issued to winners that day.
1st Place: Ipad Mini + 2 free training on next package
2nd Place: $100 AMEX + 2 free training sessions on next package
3rd Place: $50 AMEX +2 free training sessions
Bonus: Any client who has a referral sign up automatically for at least a month gets a free session per client referral.
Here’s What You Need To Do:
Email us on vipfitnesscenter@gmail.com name of the friend you referring to, their email and phone number. You can also have a referral contact me directly on my cell phone (201)723-1102 or put their information on the URL below click here
If you think my programs have benefited you, I’d appreciate it if you share them with those people you care about. I look forward to helping them and rewarding you soon!
Contest Standings:
1. Bobby Barbagallo 1 referral / Julie Kang 1 referral
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Beware of these 7 dieting mistakes
It’s a common problem. You’ve been on a diet for weeks and aren’t losing weight like you thought you would.
It may be because you’re consuming more calories than you think.
Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts.
Mistake #1: Forgetting Liquid Calories
It’s easy to forget that the things you drink have calories—some more than you’d think. In fact, some beverages have more calories than an entire plate of food.
It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you’re adding.
For calories’ sake, it’s best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don’t satisfy hunger, so they are just empty calories.
Mistake #2 Meal Skipping
Many dieters think they’ll cut their calorie intake by skipping a meal, usually breakfast.
But this is a mistake.
Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you’re so hungry.
So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg.
Mistake #3: Oversized Portions
Just because restaurants load your plate with a mountain of food doesn’t mean you should eat that much at home for a normal meal.
Remember that your stomach, like your heart, is the size of your fist. Don’t think you could fit much food into your fist? You’re right. And contrary to what mama taught you as a child, you don’t have to eat all the food in front of you.
To eat a little less, use smaller plates and eat slower so you know when you’re full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.
Mistake #4: Too Many Extras
A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons.
These add extra calories fast.
One tablespoon of dressing contains 75 to 100 calories. With that in mind, it’s no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger.
Mistake #5: Blaming Your Genes
Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their genes.
Just like you may share your father’s hair color or your mother’s eye color, there is a small chance you also share your parent’s body type. However, this is no excuse for doing nothing about trying to lose weight.
Stick to your diet and exercise plan and you should definitely see results.
Mistake #6: Eating Without Thinking
It happens to everyone. You’re tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it’s not on a plate it doesn’t matter, but every bite you take counts.
When it comes to a successful diet, make rules for appropriate times to eat. And don’t always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don’t put anything in your mouth.
Mistake #7: Eliminating All Treats
Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.
This commitment may last a few days until you can’t tolerate it any longer and you overindulge on what you deprived yourself of.
A better plan is to allow yourself a treat every once in a while.
Remember that everyone makes mistakes, but be smart and don’t let these common pitfalls keep your from meeting your weight loss goal!
Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I’m here to motivate, instruct and encourage you to reach your goal.
Call or email today to get started on a fitness program that will truly improve your quality of life.
Aim to Add
It’s easy to only focus on the foods that you’re not supposed to eat when on a diet, but by changing your focus to all the foods that you are able to freely eat you’ll stay motivated and stick with it.
Pack as many non-starchy vegetables as you’d like into your daily diet as well as fresh, seasonal fruits. Experiment with different methods of preparation for exciting variety.
Milanese Steak Grill
Give your taste buds an early summer vacation with this tantalizing combination of parsley, lemon peel, garlic and white wine. Make sure to trim your steak of all visible fat before grilling to enjoy the leanest cut possible. Add a side of steamed veggies and brown rice for a healthy, tasty meal. Yield: 4 servings
Here’s what you need…
- 1 lb. boneless beef top round steak, 3/4 inch thick, trimmed of fat
- 1/4 teaspoon salt
- 1/8 to 1/4 teaspoon pepper
- 1/3 cup finely chopped fresh parsley
- 2 tablespoons grated lemon peel
- 3 large garlic cloves, minced
- 1/4 cup dry white wine or chicken broth
- 1 tablespoon Dijon mustard
- Heat grill. Lightly sprinkle both sides of steak with salt and pepper. When ready to grill, place steak on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 8 to 11 minutes until desired doneness, turning once.
- Meanwhile, on rimmed platter or in shallow baking dish, combine remaining ingredients; mix well.
- Place hot grilled steak in sauce mixture. Cut steak diagonally across grain into slices. Coat each slice with sauce mixture before placing on individual plates. Spoon any remaining sauce over steak slices.
Nutritional Analysis: One serving equals 150 calories, 4g fat, 2g carbohydrates and 24g protein.
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Why Cardio Is Important
The Cardio Myth
There are certain fitness myths that people will always know about.
These ideas are passed from one unsuspecting person to the next, a little crumb of misinformation that does more harm than good.
I’ve heard them all so many times.
There’s the myth about ab crunches melting off belly fat. (Sorry folks, spot reduction doesn’t exist. You’ve got to burn the fat from your body as a whole.)
Then there’s the one that says the faster you do an exercise the better, even at the expense of form. (Ouch. This philosophy has caused many an injury. Never sacrifice form for speed. Take your time, and have resting days)
I’ve even heard one that says recovery days are not necessary. (Rest days are actually very important to your recovery and weight loss.)
Out of all fitness myths, the one that gets to me the most is the belief that fat loss comes as a result of long, slow cardio sessions.
I’ve seen many people in Bergen County waste their time and effort on this one.
The truth is that intense, shorter workouts that contain resistance training with challenging bouts of cardio will burn fat quicker than a long, steady cardio session.
Think about it. Who doesn’t love to save time?
If you are still plodding away on the treadmill 60 minutes at a time then you are spending more time to get half of results.
Allow me to introduce you to a little technique called HIIT.
HIIIT stands for High-Intensity Interval Training is an exercise strategy that improves performance with short training sessions. These sessions involve a warm up period, several short, maximum-intensity efforts that are separated by fair recovery intervals, and a cool down period.
By adding the explosions of speed into your comfortable pace will increase your muscle tone, power, speed, strength, endurance and best of all it allows you to burn more calories.
There you have it-all you need to know to take your workouts to the next level.
Do you have questions about using HIIT to get better results? I would love to hear from you and answer al your questions.
Call or email me today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to meeting your fitness goals.
Bonus Burn
After you exercise using HIIT, your body goes into a state of enlarged metabolic productivity. Simply put, this means that your body will continue to burn extra calories long after you have put down your last set and left the gym.
On the other hand, if you stuck with a long session of steady cardio, your calorie burning would stop quickly after you hopped off that treadmill.
I don’t know about you, but I like the idea of burning more calories after I’m done exercising. Talk about a bonus!
Say goodbye to stable cardio and accept a whole new fitness philosophy centered on HIIT.
Watch how quickly your body begins to transform.
Low Carb Mini Muffins
Most baked goods are terrible for your waistline. Products made with refined flour, sugar and unhealthy fats should always be avoided. This recipe for mini muffins uses coconut flour, an alternative to wheat flour that is lower in carbs and free of gluten. Enjoy one for a breakfast on-the-go or as a quick snack. Servings: 24
Here’s what you need:
- 6 eggs
- 1/2 cup coconut oil, melted over low heat
- 1 teaspoon vanilla extract
- 1/4 teaspoon almond extract
- 1/4 cup grade B maple syrup
- 1 lemon, zest and juice
- 1/2 cup coconut flour
- 1/2 teaspoon salt
- 1/4 teaspoon baking soda
- 1 cup organic, fresh blueberries
- 1/4 cup sliced almonds
- Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.
- In a medium bowl combine the eggs, melted (and cooled) coconut oil, vanilla and almond extract, maple syrup, lemon juice and zest.
- In a small bowl, whisk the coconut flour to remove lumps, add salt and baking soda.
- Mix the dry ingredients into the wet ones, then gently fold in the blueberries.
- Fill each mini muffin tin to the top, then sprinkle with sliced almonds.
- Bake for 30 minutes, then turn on the broil for 1-2 minutes (watch close!) to lightly brown the tops.
- Allow to cool before removing from muffin tin. Store in an airtight container in the fridge for up to a week.
Nutritional Analysis: 84 calories, 5g fat, 55mg sodium, 4g carbohydrate, 1g fiber, and 2g protein
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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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