Beef Honey Curry Stir Fry Recipe
Craving something out of the ordinary but is easy to prepare and takes only a few minutes? You will surely love this recipe for Beef Honey Curry Stir Fry. Imagine succulent pieces of thinly sliced beef, in a smoky sweet and a bit spicy sauce with colorful veggies, it’s a delight is it not? This dish can be served with pita bread, pasta, noodles, or steaming hot rice, and it’s even better the next day. Yay!
What You Will Need:Half a pound of sukiyaki cut beef
- Half a cup of honey
- Half a cup of soy sauce
- 4 tablespoons curry powder
- 4 tablespoons of oil
- 1 teaspoon ground black pepper
- 1 medium sized red onion, sliced
- 1 medium sized red bell pepper, sliced into strips
- 1 medium sized green bell pepper, sliced into strips
- 1 medium sized yellow bell pepper, sliced into strips
Let’s Get Cooking!
1. Prepare all the ingredients that you’ll need.
2. Marinate the beef with marinade made of soy sauce, curry powder, honey and ground black pepper and let it stand for 15 minutes.
3.Using half of the oil, sauté the red bell pepper, green bell pepper, red onion and yellow bell pepper over high heat for a few minutes (usually just a little over a minute), taking care that the vegetables are cooked but not wilted. They should remain crunchy for great texture. Take the cooked vegetables off the pan and set aside.
4.In the same pan, add in the remaining half of the oil and cook the beef together with the marinade over medium heat until the sauce thickens and the beef is cooked through. This only takes 3-5 minutes. Turn off the heat.
5. Toss the cooked vegetables with the beef in the pan to coat it with some of the sauce and to bring all the flavors together.
6. Serve over steaming hot rice, mashed potato, or even pasta! This recipe makes for about 3-4 servings.
Top 5 Healthy Eating Tips for Bergen County Residents
Most healthy eating advice focusses on counting calories and measuring portion sizes and ignores actual health. However, true healthy eating goes far beyond calorie restriction and involves providing your body with the essential nutrients it needs. These essential nutrients boost your energy levels, protect against chronic diseases, help your vital organs function and much more. Today I’m going to be helping you adapt your diet so that it contains fewer calories but is also packed full of health boosting nutrients by providing you with five top healthy eating tips.
Tip 1 – Fill Up On Vegetables
Vegetables are a great healthy eating choice for various reasons. First, they contain large amounts of water and help you stay hydrated. Second, they are packed full of fiber along with plenty of health boosting vitamins, minerals and phytonutrients. Finally, vegetables generally contain well below 100 calories per serving which makes them an excellent choice if you’re trying to lose weight. So if you want to stay healthy, make sure you’re eating multiple servings of vegetables throughout the day.
Tip 2 – Drink Healthy Hot Drinks
Healthy hot drinks (such as black tea, coffee and green tea) not only protect against dehydration but they’re also loaded with health boosting phytonutrients. These phytonutrients in black tea, coffee and green tea have countless health benefits some of which include protecting against chronic disease, boosting the health of your blood, strengthening your immune system and much more. By drinking healthy hot drinks regularly, you can take full advantage of these phytonutrients and enjoy all their health benefits.
Tip 3 – Enjoy Natural Marinated Meat & Fish
Fresh meat and fish are an excellent source of protein. However, if you’re eating them regularly, they can start to become bland and boring. One great way to get around this is by mixing up a range of healthy and natural marinades, soaking your meat or fish in them for a few hours and then cooking them as normal. Doing this will give the fish and meat you eat a whole new level of flavor and ensure that you have plenty of variety in your diet.
Tip 4 – Snack On Nuts & Seeds
Nuts and seeds are an excellent healthy snack for numerous reasons. They’re packed full of healthy fats which boost your brain, strengthen your heart, enhance your immune system and much more. In addition to this, they contain high levels of protein which helps to build, maintain and repair all your body’s cells. They’re also very filling and sure to keep you satisfied between meals. So if you’re currently snacking on candy, chocolate and chips between meals, swap them for nuts and seeds today and give your health a kick.
Tip 5 – Limit Processed Carbohydrates
Processed carbohydrates are probably the biggest barrier to healthy eating around with foods that contain large amounts of processed carbs being high in calories and low in nutrients. As a result, they do very little for your health but add lots of unnecessary calories to your diet which then get stored as excess body fat. So if you want to ensure that every meal you eat is healthy, think about the amounts of processed carbs it contains and where possible, choose meals that contain little or no processed carbs.
Summary
As you can see, a proper healthy eating strategy will help you lose weight and improve your overall health. So if you’re currently focused just on the quantity of foods that you eat, start making some changes today and use these five tips to improve the quality of the foods you eat as well.
HIIT Core Workout in Bergen County
HIIT Core Workout
HIIT (High Intensity Interval Training) is a brilliant fat burning tool and when combined with specific exercises for your core muscles, it’s one of the best ways to develop a tight, toned midsection. This HIIT core workout does exactly that by blasting through 500 calories and giving your core muscles a thorough workout in just 30 minutes.
To complete the workout, simply perform each of the 9 exercises below in succession and then repeat the cycle 5 more times. If you find 6 cycles too difficult, start by performing each exercise once and gradually build up until you can successfully complete the full 30 minute HIIT core workout.
Exercise 1 – Planks
Planks are one of the most challenging bodyweight exercises around and involve holding your body in a flat, horizontal position for a fixed amount of time. To perform planks, follow the instructions below:
- Kneel down on the ground and then place your forearms on the ground and in line with your head.
- Straighten your legs, lift your knees off the ground and support your bodyweight on your toes and forearms.
- Once your body is fully supported, tighten your core muscles and hold the plank position for 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 2 – Bicycle Crunches
Bicycle crunches are similar to regular crunches but involve moving your legs in a cycling motion as you crunch your core muscles. To perform bicycle crunches, follow the instructions below:
- Lie down on the ground with your legs straight out in front of you, your hands at either side of your head and your elbows sticking out.
- Lift your legs off the ground, keep your left leg straight and bend your right leg toward your chest.
- At the same time, twist your upper body toward your right knee and touch it with your right elbow.
- Straighten your right leg and bend your left leg toward your chest.
- At the same time, twist your upper body toward your left knee and touch it with your left elbow.
- Repeat steps 2-5 for as many repetitions as you can manage within 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 3 – V Sit Hold
The V Sit hold is a simple looking but very challenging core exercise. To perform the v sit hold, follow the instructions below:
- Sit on the ground with your back straight, your knees bent and your feet flat.
- Lift your feet off the ground, straighten your legs and raise them up to a 45 degree angle.
- Once your legs are at a 45 degree angle, lean back until your upper body is at a 45 degree angle.
- Hold your arms straight out in front of you and balance on your tailbone for 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 4 – Twisting Crunches
Twisting crunches are performed in the exact same way as regular crunches except they involve rotating your body as you crunch your core muscles. To perform twisting crunches, follow the instructions below:
- Lie down on the ground with your knees bent, your feet flat, your hands at either side of your head and your elbows sticking out.
- Curl your lower back, crunch your abdominal muscles and twist your left elbow toward your right knee.
- Straighten your lower back, relax your abdominal muscles and lie down on the ground.
- Curl your lower back, crunch your abdominal muscles and twist your right elbow toward your left knee.
- Repeat steps 2-4 for as many repetitions as you can manage within 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 5 – Lying Leg Raises
Lying leg raises target your lower abdominal muscles. To perform lying leg raises, follow the instructions below:
- Lie down flat on the ground and put your hands alongside your butt.
- Lift your legs off the ground, stopping once the bottoms of your feet are facing the ceiling and your legs are at a 90 degree angle to your hips.
- Lower your legs back down toward the ground, stopping just before your feet touch the ground.
- Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 6 – Side Planks
Side planks involve holding a similar position to regular planks but with more emphasis on your oblique muscles. To perform side planks, follow the instructions below:
- Lie down on the left hand side of your body.
- Place your left forearm on the ground and your right hand behind your head.
- Lift your hips off the floor and support your body on your feet and left forearm.
- Once your body is fully supported, tighten your core muscles and hold the side plank position for 20 seconds.
- Rest for 10 seconds and then lie down on the right hand side of your body.
- Place your right forearm on the ground and your left hand behind your head.
- Lift your hips off the ground and support your body on your feet and right forearm.
- Once your body is fully supported, tighten your core muscles and hold the side plank position for 20 seconds.
- Rest for 10 second and then move onto the next exercise.
Exercise 7 – Lying Twisting Windmills
Lying twisting windmills are another great exercise for your lower abs that involve twisting your legs from side to side while holding your upper body in a fixed position. To perform lying windmills, follow the instructions below:
- Lie down on the ground with your arms straight out to the side and in line with your chest, your legs bent and your feet flat.
- Straighten your legs and point the bottoms of your feet toward the ceiling.
- Twist your legs and hips to the right while keeping your upper body in the same position, stopping just before your feet touch the ground.
- Twist your legs and hips back to the starting position.
- Twist your legs and hips to the left while keeping your upper body in the same position, stopping just before your feet touch the ground.
- Twist your legs and hips back to the starting position.
- Repeat steps 3-6 for as many repetitions as you can manage within 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 8 – Flutter Kicks
Flutter kicks are a fun, fast paced core exercise. To perform flutter kicks, follow the instructions below:
- Lie down on the ground with your legs straight out in front of you.
- Crunch your hands into fists, place them underneath your butt and lift your feet a couple of inches off the ground while keeping your legs straight.
- Kick your left foot a couple of inches above your right foot.
- Lower your left foot back down and then kick your right foot a couple of inches above your left foot.
- Lower your right foot back down and then kick your left foot a couple of inches above your right foot.
- Repeat steps 4-5 rapidly for as many repetitions as you can manage within 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 9 – Reverse Crunches
Reverse crunches do exactly as the name. To perform reverse crunches, follow the instructions below:
- Lie down on the ground with your knees bent at a 90 degree angle and your hands by your butt.
- Pull your knees toward your chest and tighten your core muscles, stopping when they are fully crunched.
- Lower your knees back down toward the starting position.
- Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
- Rest for 10 seconds and then move onto the next exercise or complete your workout.
Workout Summary Chart
| Phase | Exercise | Time (seconds) |
| 1 | Planks | 20 |
| 2 | Rest | 10 |
| 3 | Bicycle Crunches | 20 |
| 4 | Rest | 10 |
| 5 | V Sit Hold | 20 |
| 6 | Rest | 10 |
| 7 | Twisting Crunches | 20 |
| 8 | Rest | 10 |
| 9 | Lying Leg Raises | 20 |
| 10 | Rest | 10 |
| 11 | Side Planks (Left) | 20 |
| 12 | Rest | 10 |
| 13 | Side Planks (Right) | 20 |
| 14 | Rest | 10 |
| 15 | Lying Twisting Windmills | 20 |
| 16 | Rest | 10 |
| 17 | Flutter Kicks | 20 |
| 18 | Rest | 10 |
| 19 | Reverse Crunches | 20 |
| 20 | Rest | 10 |
As mentioned at the beginning of the article, the standard length for this HIIT core workout is 30 minutes but it can be shortened if you find the full workout too difficult or you’re pushed for time. To adjust the workout to your desired duration, follow the instructions below:
- For a 5 minute workout, complete phases 1-20 once
- For a 10 minute workout, complete phases 1-20 twice
- For a 15 minute workout, complete phases 1-20 three times
- For a 20 minute workout, complete phases 1-20 four times
- For a 25 minute workout, complete phases 1-20 five times
- For a 30 minute workout, complete phases 1-20 six times
Nutritional Tips in Edgewater Can Make Weight Loss Easier
It doesn’t matter whether you’re a mom who wants to make meals healthier, someone who wants to lose weight or your doctor told you to eat healthier for better health, you’ll get some beneficial nutritional tips in Edgewater when you use the services of a personal trainer with a certification in nutrition. You’ll be amazed at how eating more nutritious foods can improve your health. While doctors are experts at almost all health related issues, very few doctors have more than just one nutrition class. In fact, many doctors often tell you to eat healthier and get regular exercise, but they don’t give you any more information. You can learn how to do this with the help of a personal trainer.
Personal trainers stay abreast of the latest information on nutrition and exercise.
Many studies show that a healthy diet and regular exercise can help control or even reverse serious conditions. While a round body was fashionable at one time, today we know it may cause health issues that can shorten life or diminish the quality of life. Stick thin isn’t in either, but healthy and energetic is. Overweight is one of the leading causes of preventable illness. It’s epidemic today. While a sedentary lifestyle is part of the cause, fast food restaurants and junk foods is the other part of it. Learning to eat healthier is the best medicine for many conditions, when you add exercise to the mix; you’re creating a program that makes you destined for good health.
Exercise and a healthy diet can boost your immune system.
Not only does a healthy diet provide antioxidants, exercise also increases them. When you first exercise, your body reacts to the extra free radicals produced in your body from exercise and it stimulates the production of more antioxidants. The longer you exercise the more your body produces its own antioxidants, even when you’re not exercising, giving you an adequate supply to fight off free radicals from other places. A healthy diet also provides antioxidants that protect the cells. Exercise and a healthy diet also create longer telomeres, which protect the cell’s DNA and allow it to live and replicate longer. Cell death is responsible for disease and aging.
Your food doesn’t have to taste like cardboard when you eat healthy.
Eating healthy doesn’t mean you have to eat foods that taste “healthy.” In fact, many of the nutritional tips offered by personal trainers and nutritional experts include using herbs and spices to add extra vitamins and nutrients to your dishes. You’ll find many of the tips give you gourmet flavor but are still extremely healthy. You’ll offer dishes everyone loves and amaze them with just how nutritious they are.
You don’t have to combine diet and exercise when you use the services of a personal trainer, but the option is always available. Some people simply want to learn how to cook healthier for their family, while others want to lose weight or become fitter. No matter why you seek out extra information, a personal trainer can help with your fitness program.
You’ll have more vim and vigor when you combine a healthy diet and exercise. A healthy diet can help you prevent energy lags and give you more vitality, but so can regular exercise. Combining provides a double boost.
You’ll learn how to make substitutions that can lower calories and boost nutritional levels of your favorite recipes.
Personal trainers ask you about food preferences and then find ways to make your favorite foods more nutritious.
Continue reading Nutritional Tips in Edgewater Can Make Weight Loss Easier »
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 »
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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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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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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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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