Expert Advice

Keeping Up With Your Kids

If you’re already a parent, you know just how exhausting raising a child can be. Not only does it require a lot of work, play can be just as taxing. Keeping up with your kids in Fort Lee, New Jersey doesn’t have to be difficult if you exercise on a regular basis. In fact, people who are considering children often start an exercise program. For women, it’s a great way to prepare your body for childbirth. Studies show that fit women have shorter labor and have an easier postpartum recovery time. Exercising helps prevent constipation that often occurs. It also can help prevent the after baby blues or relieve them. For both parents, keeping in shape not only will give you vitality, it can also provide a number of other benefits.

Exercise boosts your immune system.

Let’s face it, as a parent, you can’t afford to get sick. In fact, your job has no sick days…or holidays for that matter. When you exercise on a regular basis, you’re not only staying active and maintaining stamina, you’re also boosting your immune system to help prevent both serious and minor illnesses. Regular exercise can help reduce the potential for high blood pressure, heart disease, diabetes, stroke and many other serious conditions. It can also help you fight off a cold or the latest strain of influenza.

Teach your kids good habits for life.

Exercising on a regular basis and an active lifestyle is not only good for you, it also sends an important message to your children. Kids mimic what they see. If you smoke, the chances of your children smoking increases. If you exercise regularly, they probably won’t end up as couch potatoes, but follow your lead. Just as reading to children encourages the child to read, running and playing with them encourages them to have a more active lifestyle.

Exercise burns off stress hormones.

Raising children is very rewarding, but anyone that says there aren’t frustrating and trying times in that process either never raised a child or has a short memory. When the demands of life look overwhelming, you can sit and worry about it or get moving. Doing any kind of physical activity can help eliminate stress hormones. When you workout at your maximum, your body also replaces those stress hormones with ones that make you feel good, such as endorphins. These hormones can make you feel calmer and more in charge, allowing you to handle the next catastrophe that appears on the horizon.

Regular exercise keeps you in shape for a longer healthier life. You’ll not only be the active parent, but also the active grandparent and maybe even great-grandparent.

When you exercise on a regular basis and eat healthy, you’ll have the energy to keep up with the kids during the day and still have some left for grown up activities at night, such as dancing the night away.

Exercise not only gives you strength and stamina, it makes you look good too. It keeps you feeling young and looking young.

Exercise can give you presence. You’ll speak with more authority, walk tall and feel more confident. Not only will you maintain your cool during stressful times, you’ll find your attitude and carriage brings you more respect from your children.

Golf Conditioning Can Improve Your Game

No matter what your score in golf, it can always get better. Today, more and more golfers are adding golf conditioning to their improvement program. While you don’t have to have a personal trainer to start working out, when it comes to specialized workouts, such as ones that prepare your body for a specific sport, such as golf, a Bergan County personal trainer is the only way to go. The perfect swing comes from more than just power, but also includes flexibility. Unless you’re working on both strength and flexibility, you’ll find your game won’t improve as rapidly.

The perfect balancing act is necessary.

You want to be powerful to drive that ball, but if you’re too strong, but have no range of motion, no matter what strength training you do, it won’t help. A personal trainer can design a program that not only increases your range of motion and flexibility, it also increases your strength and stamina, to help you attain the perfect drive. Improved power and flexibility will get the ball sailing off the tee for more distance.

Prevent injuries with conditioning.

Unless you prepare your body for golfing, or any other sport for that matter, you may find yourself nursing a injury instead of out on the green. Injuries can come fro the stress you place on shoulders and the lower back. They also can affect your hips, elbows and wrists. Paying close attention to conditioning and the mechanics can help prevent this. Even learning stretches can help avoid rotator cuff injuries. A personal trainer can provide you with exercises that you can do before you start your game to help prevent serious injuries on the course.

A personal trainer shows you workouts for all muscle groups.

A successful swing doesn’t just use the arm or upper body muscles, it uses a wide variety of muscles throughout your body. Your leg muscles help produce the power at the initiation of the swing, the core muscles transfer that power and important when it comes to the speed your club head achieves. You need strength in the arm muscles for accuracy and control. Personal trainers in Fort Lee and Bergen County can show you overall workouts that work all the muscles necessary for the perfect swing.

You’ll build the stamina to walk the course when you have an overall fitness program for golf. Not only does overall fitness help your game, it also improves your life and prevents serious conditions such as high blood pressure and diabetes.

A healthy diet can play an important role in your overall fitness and even in lowering your handicap. Personal trainers can show you how to make healthier choices when you eat, which can help you lose weight and become fitter.

Cardio training improves your stamina, which is especially important to keep you vigorous through all 18 holes.

You’ll be amazed at the difference golf fitness training makes, not only in your game, but in your overall fitness. Personal trainers also adjust the workouts for preseason, season and post season training.

Functional Training Prepares Your Body for Active Living

If you don’t want big muscles but do want to live healthier, functional training might just be your answer. If a person is functionally fit, he or she has the muscle development to the common daily task everyone does, but at a reduced risk of injury. Functional training uses several different muscles at the same time to simulate the activities we do each day. It also focuses on core stability, which is very important no matter what your age.

You’ll exercise many parts of your body at once.

If you’re lifting groceries, rising out of a chair or bending over to tie your shoes, you’re using several groups of muscles at one time. Functional fitness training addresses that issue by providing exercises that help the muscles work synergistically, working several at one time. Instead of just exercising the abdominal muscles, you might do an exercise that works the stomach, back, arms and legs. These types of exercises can improve the quality of life, while also helping you live healthier.

People of all ages benefit from functional training.

While seniors benefit considerably from this type of training, which can extend the length of time they can live on their own by reducing the potential for strains and falls, you don’t have to be a senior to reap rewards. You’ll improve your posture with functional training since it works out core muscles, which makes it beneficial for all ages. In today’s world where sitting at a desk or computer plays an important role in jobs, functional training is an important way to build all muscle groups at once. It works the muscles in ways they were supposed to move before the advent of labor-saving devices left us sedentary.

You’ll lose weight with functional training.

Functional fitness training in Fort Lee, NJ help you build lean muscle tissue. The exercises are great calorie burning workouts that not only provide exercise to your entire body, but also help build your endurance and strength. Just as any program of regular exercise, these muscle tissue building exercises also help boost your metabolism. The muscle tissue they build requires more calories than fat tissue does, so you burn additional calories 24/7…even when you’re not exercising.

You’ll develop core stability with functional training. It teaches the core muscles to help stabilize the spine from external force.

You can enhance a sports specific training program with functional fitness training. It helps provide training that builds the relationship between the muscles and nervous systems to decrease reaction time and improve movement patterns.

This type of exercise, as with all forms of exercise, done on a regular basis not only increases your strength, balance and flexibility, it also boosts your immune system to provide even more protection for your health.

Functional training is one method of keeping your body strong and healthy. You work muscles on a variety of planes, using various angles, which machines simply can’t do. It more closely resembles that actual workout your body has doing common everyday activities.

When It Comes to Fitness, You Have to Be Realistic to Be Successful

In the world of fitness, you must be realistic to be successful. Don’t expect to lose weight miraculously or build muscles without working. Becoming fit takes dedication and commitment to a healthy lifestyle. That doesn’t mean it can’t be fun and exciting. Anything worth having is worth working for and fitness is definitely on the top of the list. Your health and fitness makes a difference throughout your entire life. It not only adds years to your life, it adds life to those years. A fit body helps you develop confidence and look fantastic, while it also slows the aging process.

Don’t expect a miracle diet.

When you work with a personal trainer to improve your health or lose weight, don’t expect him or her to give you a miracle diet to take off pounds overnight. Instead, the trainer will provide nutritional advice to help you make better choices when it comes to selecting food. Diets don’t work. That’s because they always end, either in front of the refrigerator at two in the morning or in success. Either way, you go back to your old eating patterns that put the weight on in the first place. Learning to eat healthier is the only way to take pounds off and keep them from returning. It also helps boost your immune system while providing nutrients that are necessary for a healthy body.

Set a realistic goal.

While you don’t want your goal to be so simple you don’t have to work to achieve it, you also don’t want to set one so high that you’ll become discouraged. Even if you have to lose a hundred pounds, your trainer will show you how to break down that goal to smaller achievable goals. Nothing is as important as seeing success when you’re trying to lose weight or become fit. Setting smaller realistic goals helps you stay on target as it acknowledges the success you have.

Work hard, but don’t overdo.

The first time you workout, you’ll probably want to push yourself beyond your capacity. While that’s good, if you’re not doing each exercise correctly, it can cause muscle strain and injury. A personal trainer can identify your level of fitness and design a program that works you to your maximum, but is still within your ability.

Personal trainers not only show you how to do each exercise correctly, they also watch to insure you do them right. Doing an exercise incorrectly can minimize the benefits or cause injury.

Even if you have realistic goals, sometimes attaining them can get discouraging. A personal trainer can help you stay motivated during times when you reach a plateau. Eventually, you’ll see big results.

When you workout smart, doing each exercise correctly and to your maximum potential, you’ll start to see results relatively quickly. They may be in the form of a higher energy level, weight loss or even looser clothing.

Setting and reaching realistic goals in fitness helps you build the confidence to set goals in other areas of your life.

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:

  1. Be Consistent: exercise at least 4 times each week.
  2. Be Challenged: change your routine often.
  3. Be Patient: don’t forget that true fitness results take time.
  4. Be Excited: find an exercise program that you love.
  5. 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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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 parsley40db3b99-7788-443a-bef7-d6504bf23940
  • 2 tablespoons grated lemon peel
  • 3 large garlic cloves, minced
  • 1/4 cup dry white wine or chicken broth
  • 1 tablespoon Dijon mustard
  1. 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.
  2. Meanwhile, on rimmed platter or in shallow baking dish, combine remaining ingredients; mix well.
  3. 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 extractpic
  • 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
  1. Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.
  2. In a medium bowl combine the eggs, melted (and cooled) coconut oil, vanilla and almond extract, maple syrup, lemon juice and zest.
  3. In a small bowl, whisk the coconut flour to remove lumps, add salt and baking soda.
  4. Mix the dry ingredients into the wet ones, then gently fold in the blueberries.
  5. Fill each mini muffin tin to the top, then sprinkle with sliced almonds.
  6. Bake for 30 minutes, then turn on the broil for 1-2 minutes (watch close!) to lightly brown the tops.
  7. 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 mustardpic
  • 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
  1. In a medium bowl combine the Tropical Spice Rub ingredients.
  2. Rinse and pat dry the pork ribs. Season with salt and pepper, then coat each side with the Tropical Spice Rub.
  3. In a large skillet, place the coconut oil over medium-high heat. Place the coated ribs in the skillet, and brown on all sides.
  4. Place the browned ribs in your slow cooker.
  5. 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.
  6. 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 crystalsgreen salad
  • 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
  1. 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.
  2. Combine the dressing ingredients in a small jar. Mix well.
  3. 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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