 Pancakes are typically filled with grains and sugar and then topped with sugary syrup. It doesn’t take a rocket scientist to realize that eating stacks of traditional pancakes will not help you towards your fitness goal!
This recipe for Sweet Potato Pancakes, on the other hand, is made without grains and refined sugars. It’s the perfect way to treat yourself on the weekend without getting off track with your healthy eating. Be sure to practice portion control and to top with some fresh berries instead of sugary syrup. Enjoy! Servings: 15 Here’s what you need
One serving equals: 166 calories, 12g fat, 13g carbohydrate, 1g sugar, 86mg sodium, 2g fiber, and 4g protein. I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
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 Bone Broth Braised Brussels Sprouts. Say that 10 times fast! This is a tender take on Brussels Sprouts, infusing flavorful nutrients into each plump bite by simmering in bone broth. Ground turmeric adds pretty color and a host of nutritional benefits as well. Make lots, these keep well in the fridge for the better part of a week. Servings: 8 Here’s what you need
One cookie equals: 57 calories, 2g fat, 7g carbohydrate, 1g sugar, 28mg sodium, 3g fiber, and 4g protein. I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!  What’s better than a salt n’ pepper grilled steak? A Sake Marinated Grilled Steak! The complex flavors contributed by this Sake Marinade combine to create a steak experience that you’ll want to repeat.
Sake flavored marinades often go hand-in-hand with soy and sugar, however in this lightened up version I’ve removed both of these offending ingredients. In place of the soy sauce we are using coconut aminos, and in place of the sugar we are using a touch of liquid stevia. While these might sound like trivial ingredients, removing simple sugar from things like marinades and dressings makes it easier to stay lean, energetic and healthy for the long haul. Servings: 4 Here’s what you need
451 calories, 13g fat, 8g carbohydrate, 1g sugar, 186mg sodium, 0g fiber, and 61g protein. I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!  Have you ever noticed how two people can do the exact same fitness routine for a period of time and one will have breathtaking results while the other looks the same as when they started?
Why is that? It’s frustrating when you are the person going through a fitness routine without seeing dramatic results. Might make you look for a reason outside of yourself to blame, such as genetics. In reality, the thing holding you back is something that you have complete control over: it’s the intensity with which you exercise. Intensity is something that’s difficult for the outside observer to measure but is felt within your body as you go through the motions of an exercise.
However, when low intensity workouts are your norm, you simply won’t ever achieve the results that you’re hoping for. And this is something that you completely control. So, as you go into your next workout, think about the intensity that you’re bringing. Are you pushing yourself with each rep? Could you go heavier? Could you be faster? Fight the urge to be comfortable while you exercise. There’s plenty of time throughout your day to feel comfortable, just not while you’re working out. Does this make sense? Attack your next workout with 100% intensity and set a new standard for yourself to continuously push to become stronger, faster, leaner and more fit. You’ve got this! And if you’re not yet one of my awesome clients then call or email today to join the family. Together we will get you into your best shape yet!  Many marinades are filled with sweeteners, infusing your healthy dinner with unwanted simple sugars. This recipe removes all worry by using a small amount of liquid stevia along with other fresh and wholesome flavors to liven up this tender, grilled chicken breast.
Enjoy with a side of veggies! Servings: 4 Here’s what you need For the Asian Marinade:
245 calories, 7g fat, 2g carbohydrate, 0g sugar, 362mg sodium, 0g fiber, and 46g protein. I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!  Do you follow fitness stars on social media? Their perfect, chiseled images popping up in your newsfeed to give you just the right amount of motivation to get you into the gym…or does it?
Striving for perfection doesn’t always work. Quite frankly, perfection is unattainable, and will always leave you falling short and feeling bad about yourself. Instead I like to remind myself of this quote… 'Strive for progress, not perfection.' -Unknown Progress isn’t as exciting as perfection, but it is attainable. And progress builds upon more progress as you climb your way towards the accomplishment of real goals. And yet…the gap between your current body and the body you want gapes wide and deep. Any time that you want progress and improvement in your life it requires crossing over from one way of doing things to a new way. But how do you make it across?
Small Degrees of Progress + Time = A New You Commit to making one small degree of progress each and every day, and over time you will arrive on the other side of that chasm, a brand new you. Did you eat white rice with dinner yesterday? Today choose brown rice. Next week choose cauliflower rice. Did you eat a donut for breakfast yesterday? Today eat half of a donut and a piece of fruit. Next week choose a protein bar. Did you wake up at 7 a.m. today? Tomorrow wake up at 6:45. Next week wake up at 6:30. Did you sit all day today? Tomorrow walk for 15 minutes. Next week walk for 30 minutes. And the end result, the reward, comes after you’ve made that new way of doing things a part of who you are. We are all capable of great progress and great improvement – just not all at once. Progress takes place one degree at a time, so don’t look to perfect fitness images on social media as your measurement of success, but rather look at your personal degrees of progress in the right direction. Refuse the urge to compare yourself to others--the only comparison that matters is between yourself yesterday and yourself today. Progress isn't about finishing the race it's taking that next step in the right direction. If you aren’t yet one of my amazing clients then consider your next step of progress to begin a challenging and fun exercise program with me. Call or email me today to get started. Now that’s some serious progress!  Breakfast is arguably the most important meal of the day. Not only does this first meal break the fast that your body has been in overnight, it is your first opportunity to influence how the rest of your eating for the day will go. If you choose to eat a sugar-fueled breakfast then chances are high that you’ll continue to make poor food choices for the rest of the day.
These Ham and Chive Egg Muffins are the perfect blend of protein, fiber and flavor to start your day off right. Make a big batch on the weekend to provide days of on-the-go breakfasts for your busy workweek. Enjoy! Servings: 12 Here’s what you need For the Lemon Vinaigrette
89 calories, 6g fat, 2g carbohydrate, 0g sugar, 268mg sodium, 1g fiber, and 8g protein. I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!  It’s the time of year for focusing on fitness, health, and self-improvement; and, as to be expected, I’m busier than ever with clients looking to shed pounds and to take the New Year by storm.
I love seeing this renewed enthusiasm for fitness and the surge of motivation in the air! I hope that you’re feeling it too. What’s not as awesome is the struggle that I see so many of you endure when it comes to shedding pounds and transforming your body to firm and toned. Improving your fitness level should be enjoyable, and it’s my sole purpose to help you in this process of achieving your best body and best health yet. Let’s start with the easiest fitness hack of all, something that I can almost guarantee you’re not doing. By making this small change to your daily routine you’ll quickly find those unwanted pounds coming off quickly and easily. ***Warning: This fitness hack is going to sound so easy that you may be inclined to simply dismiss it. My advice is to try it out before writing it off as too easy.*** The easiest fitness hack that you’re not doing is to drink a minimum of 64 ounces of water daily. Now I know that sounds boring, but take a moment to reflect on your water intake over the past few days. Did you even get close to the minimum of 64 ounces? Really, for optimal fat loss, you want to be drinking closer to a gallon of water each day. Why is water such a big deal? Here are 3 compelling reasons as to why drinking a minimum of 64 ounces of water a day will help you drop pounds and achieve a stunning transformation… #1) Water Aids Fat Metabolism in the Liver When it comes down to the technical process of losing fat, your liver is where the action is. The key to having a highly functional liver, one that quickly removes metabolic waste and built up toxins, is to be properly hydrated by drinking a minimum of 64 ounces of water each day. Your liver is a filter for your body. When you aren’t drinking enough water, your liver accumulates a build up of waste product that slows the process of fat metabolism down. #2) Water Helps Balance Hormones Without getting too technical about the science of fat loss, it’s important that you understand that your hormones play an important role in your body’s ability to lose fat. When your body enters a state of dehydration, your organ and digestive functions are compromised, which in turn negatively impacts hormonal balance. This stress, brought on by dehydration, impacts your adrenal glands, signaling the need for an increase in cortisol, which encourages your body to begin storing fat, rather than burning it. #3) Water Reduces Calorie Intake Now that you understand the science behind water and weight loss, let’s examine the positive effect that proper hydration has on your daily caloric intake. By drinking a minimum of 64 ounces of water daily, your desire for high calorie, sugary drinks like soda and high fructose juices will diminish. This decrease in fattening calories really adds up! In addition to weight loss, drinking water has an infinite number of benefits – including improved skin complexion, boosted immune system, cleansing toxins out of the body, etc. While it’s important to drink plenty of water in general, be sure you’re increasing your amount before and after your workouts. The more you sweat, the more water you lose, and it’s important to replace that lost water to avoid dehydration. Does this make sense? Remember: Drink a minimum of 64 ounces of water each day. I hope that you find this simple fitness hack to be helpful in your quest for a new and improved you this year! Remember that participating in a challenging and consistent exercise program is absolutely vital when it comes to getting into great shape. I’m here to help you on your fitness journey. Call or email me today to get started!  As you work towards your fitness goals, finding desserts that are low in natural sugars will facilitate your results. It will take some time for your taste buds to adjust from enjoying intense, refined sugars to appreciating the subtly and delight of natural, wholesome sugar found in fruit.
This pudding is a spectacular way to enjoy creamy chocolate while avoiding refined sugars entirely. The avocado, banana and dates provide real, usable nutrients and vitamins while pleasing your sweet tooth. Servings: 4 Here’s what you need
228 calories, 17g fat, 16g carbohydrate, 26mg sodium, 7g sugar, 7g fiber, and 4g protein. I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!  I realized something important about exercise that’s worth sharing with you. Most of the time, when encouraging you to exercise, I focus on health and fat loss. These are two significant benefits, but there’s another side effect of exercise that’s hugely important… How you feel after doing it. Every workout has an immediate impact on your energy, mood, body chemistry, and even mental functioning. The endorphins released are specifically designed to make you feel good. All of these factors combined create your overall feeling of wellbeing. Don’t you want to feel good? The tricky part is that most of us are habit driven, and so our activity level (or lack thereof) is fairly consistent day-to-day and week-to-week. This makes the impact of each sedentary day less noticeable, since another similar day causes no obvious change. It simply perpetuates your current state of un-wellbeing, with a slow decline. Why this matters: You could begin feeling a lot better than you do today by starting to exercise. This could come as a surprise, especially if you believe that the way you feel today is a given, and not something that can be improved. By maintaining a consistent, challenging exercise plan:
Making regular exercise part of your routine is a foolproof method for improving your overall wellbeing. It’s a gift that you give to yourself with each workout. Ready to really feel good? Sign up for my latest fitness program. Call or email today to get started! |
David CorderOwner and Lead Personal Trainer at Perfect Fit Wellness Center. Archives
February 2019
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