 … is that you cannot control it.
Do you disagree? Go stand on a scale and decide to lose 5 pounds. How'd that work out for you? Did the number drop on command, or did it not budge? Of course it didn't budge. And yet you spend your precious time obsessing about your weight as if you could magically control it. The good news is that you do have complete control over a couple of important things that influence your weight. These are your choices about diet and exercise. Think about this…your current weight is the sum result of your choices in eating and exercise. Take a minute to think back over the last three years of your life. What kinds of foods did you eat most often? How intensely did you exercise, for how long, and how often? Now look at yourself in a full-length mirror. You are looking directly at the result of your past choices. If you are pleased with what you see then keep on eating and exercising the way you have been. It's working for you! If you’re not satisfied with what you see, then it’s time to start making different choices about food and exercise. Here are some suggestions: Healthy food choices:
Focus your energy on the choices you make regarding what you eat and how you exercise. If you don’t know where to begin then please reach out to me, I’m here for you. Call or email today and I’ll help get you started on a fitness program that will quickly transform what you see in that mirror. Call or email me today and we will get you started on an effective exercise program today!
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 Traditional pasta is a big no-no when it comes to being fit and toned, so many fitness enthusiasts turn to vegetables for their noodle fix. This is a wonderful recipe to make a big batch of and to use throughout the week for meal prep by adding chopped, grilled chicken breast for protein. There’s tons of flavor and fiber to keep you fueled and happy.
You’ll need a spiral slicer for this recipe, in order to create long, noodle strands out of zucchini. If you don’t already have a spiral slicer, it’s a great tool that makes low-carb noodles quickly and easily. The addition of roasted asparagus to this pasta is simply delicious. Enjoy! What You Need Serves 4 1 bunch, organic asparagus 1 teaspoon olive oil dash of sea salt and pepper 5 organic zucchini 2 Tablespoons sun dried tomatoes, chopped For the dressing 1 garlic clove, chopped 2 Tablespoons yellow onion, chopped 1 Tablespoon Dijon mustard 1 Tablespoon lemon juice ¼ teaspoon sweet paprika 2 Tablespoons olive oil ¼ cup fresh chives, thinly sliced Instructions 1. Preheat the oven to 425 degrees. 2. Trim the ends off the asparagus, and chop into ½ inch pieces. Place in a medium bowl and combine with the olive oil and a dash of salt and pepper. Transfer to a baking sheet and bake for 10 minutes. 3. Trim the ends from the zucchini and use a veggie peeler to remove the green skin. Cut the zucchini in half, width-wise, then run through a spiral slicer to create long, angel hair noodles. Place the noodles in a large bowl. Add the sun dried tomatoes and roasted asparagus. 4. In a small bowl combine all of the dressing ingredients. Pour the dressing over the noodle salad and mix well to combined. Nutrition One serving equals: 134 calories, 8g fat, 10mg sodium, 10g carbohydrate, 5g fiber, and 5g 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!  You want what millions of other people do—to be lean and fit. Whether you want to trim off extra pounds so you’ll feel better, look better, or be better prepared to tackle whatever demands come your way, you probably want to find the most efficient way to do it. Well, with this email, you can figure out if you should put your emphasis on diet or exercise to get the results you want. I present the contenders for your weight-loss attention… In the Left Corner: Diet While fad diets have tried their darndest to malign the fine name of dieting, proper diet continues to be a vital way to lose weight. In fact, research has shown that if you’re only going to do one thing in your journey to weight loss, it should be dieting. What does dieting mean exactly? It means taking very careful note of every bite you put in your mouth. But you can’t stop there. Because paying attention to what you eat isn’t going to make you lose an ounce of weight. You’ve got to take note of it and then reduce the number of calories you consume. If you want to lose even more faster, you’ll even want to make sure your calories are good calories. In other words, you can’t eat just Twinkies and Big Macs every day. You’ll want to go with fresh fruits and vegetables, lean protein sources, and lots and lots of water. In the Right Corner: Exercise Like diet, there have been all sorts of fad exercise programs that have spanned from dangerous to ridiculously funny. But exercise hasn’t lost its place in the race for weight loss. Why? Because savvy people realize you’ve got to hit the gym if you’re going to maximize your weight loss. The best technique for weight loss is to burn more calories than you take in, and exercise is your golden ticket for shredding calories and building muscle. There are other reasons exercise rocks in the world of weight loss. It is the best way to ensure that the weight you drop is fat and not muscle. Also, when you exercise, your muscles tone up and grow stronger. With more muscle, your body’s ability to shave off calories increases, making it easier to burn calories even when you’re doing nothing at all. Diet can’t do that! Who Wins the Battle? More than likely, you read this hoping that exercise alone would help you lose weight because you hate the idea of watching what you eat. Or maybe you’re just the opposite, and you prefer to watch your diet but absolutely loathe exercise. Well, there’s bad news for you either way. This battle that has been waging on for decades (okay, make that centuries) is ultimately a draw. If you’re not willing to eat right and exercise, the success you see today will be gone tomorrow. Try as you might, one of these ingredients alone is not enough to help you lose weight, keep it off, and have an overall healthy lifestyle. In fact, you will find that once you become serious about losing weight, you will be careful about what you eat because you don’t want to put all that exercise to waste. At the same time, you’ll push yourself harder in the gym because you realize you could burn even more calories and get closer to your weight goal today. So stop pitting diet against exercise and do both. Your good health and leaner self await! I’d love to be your solution for challenging, effective exercise program. Call, text, or email me today to get started!  Here’s a high protein salad that is bursting with flavor and nutrients. Try the simple homemade salad dressing – it’s much healthier than store bought dressings, and still lends lots of flavor.
This delicious recipe for Spinach Salad is a quick and simple meal that’s filled with fiber and protein. For a complete dinner, add a grilled and sliced chicken breast. Dinners like this will get you well on your way to transforming your body. Pack the leftovers for a wholesome, fat burning lunch. What You Need Serves 4 6 cups organic baby spinach 4 hard boiled eggs, chopped 6 pieces bacon, crumbled 1 cup cherry tomatoes, halved 1 teaspoon olive oil Juice from one lime dash of pepper Instructions 1. Combine the spinach, eggs, bacon and tomatoes in a large bowl. 2. In a small bowl whisk the olive oil, lime juice and pepper. 3. Pour the dressing over the salad, mix and serve. Nutrition One serving equals: 170 calories, 10g fat, 337mg sodium, 5g carbohydrate, 2g fiber, and 13g 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!  This question might make you squirm, but let’s ask it anyway… Are you wasting time in the gym? Do you regularly push yourself to the limit? Do you feel the burn with each rep? Do you have nothing left to give when it’s over? Or would you describe your routine more like a comfortable trot? Do you coast along, breaking a respectable sweat while doing the same old thing? Since you are spending a portion of your valuable time exercising, I assume that you have goals and aspirations for your body. And I also assume that if you had the option to achieve that leaner, more toned body even faster you’d jump at it! The following tips are going to show you how to spend less time exercising, while achieving quicker, more noticeable results. Sound good? Be Focused. It sounds obvious, but this crucial requirement for an effective workout is often overlooked. Don’t be one of those people who exercise their jaw muscles (from chit chatting) more than any other muscles. When you’re lifting weights, focus on that specific muscle group. Researchers have proven significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics. Be Confused. Err, more specifically your muscles should be confused. Do this by changing up your routine often. This helps to avoid plateaus and to continuously challenge your body. Try new exercises at new intensities and new weights. Be Nourished and Hydrated. Stay on top of your food and your hydration levels. The best results are achieved when you’re drinking enough water and eating real, wholesome foods. Be Strategic. The time of day that you exercise makes a huge difference in your results. And no, I’m not going to say that there’s a universal ‘right time’ to workout. Your job is to figure out when your body is at its best and to make that the time that you consistently exercise. If you’re not a morning person, then don’t force yourself to wake up at 5am, try working out after work instead. Be Watched. There’s a benefit to working out in a group setting. Researchers saw a significant increase in strength and endurance in the people who had an audience versus those training on their own. Be Caffeinated. Caffeine has been shown to help burn fat and to increase endurance. If you don’t have any medical conditions that would otherwise make moderate caffeine intake unsafe, then drink a caffeinated beverage one hour prior to working out. Be Pumped Up. Check this out: researchers found that music motivated weightlifters to complete two more repetitions on average than those who were not listening to music. That’s a great reason to listen to upbeat music while you exercise. Be Comfortable. Not only will you be happy to put comfortable workout clothes on, but you will also be able to focus better on your workout, rather than wondering if your pants will split when you squat. Be Smart. If you’re not already one of my valued clients, then now is the time to become one. Working with a professional ensures that you’re being challenged and are seeing results. And that’s just smart, right? If you don’t know where to start when it comes to exercise, I’m here to help. It’s my passion to make exercise a part of your life that you look forward to and are rewarded by. Call or email me today and we will get you started on the exercise program that completely transforms your body.  Here’s a wholesome dinner that will please the whole family. Serve it with a scoop of quinoa and a serving of steamed broccoli for a complete meal. This delicious recipe for Apricot Chicken is a quick and simple dinner that’s filled with fiber and protein. Dinners like this will get you well on your way to transforming your body. Pack the leftovers for a wholesome, fat burning lunch. What You Need Serves 5 ½ cup fruit-only apricot preserves ¼ cup coconut aminos 1 Tablespoon apple cider vinegar 2 teaspoons grated fresh ginger 1 garlic clove, minced ¼ teaspoon sweet paprika 1 lb organic chicken tenders Instructions 1. In a medium skillet combine the apricot preserves, coconut aminos, vinegar, ginger, garlic and sweet paprika. Place over low heat and mix often for 4 minutes. Rinse the chicken tenders and place in a baking sheet. Pour the apricot mixture over the chicken, and place in the fridge for 20 minutes. 2. Turn on the High broil. Line a rimmed baking sheet with foil. Place a wire rack in the center of the sheet and arrange the marinated chicken in a single layer. Place in the oven on the top rack. After 5 minutes, use tongs to flip the chicken. Return to the oven for another 5 minutes. Allow the chicken to blacken slightly. Nutrition One serving equals: 215 calories, 1g fat, 91mg sodium, 14g carbohydrate, 1g fiber, and 27g 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!  A toned, lean stomach is the ultimate sign of a fitness plan that’s working.
It’s also one of the hardest things to achieve. Maybe you’ve given up on your abs after doing thousands of crunches only to see zero results. I honestly don’t blame you. It’s time that you forget everything you’ve heard about how to sculpt your abs. The truth is that crunches simply won’t give you a six-pack. Ever. Doing crunches with the hope that it will turn your midsection into a washboard is to operate under the most widely held fitness myth. I’m talking about the spot reducing myth. Here’s the truth: training one area of your body will not specifically burn fat from that area. Even those who have heard that spot reducing is a myth often still train as if it is true. So here’s the hard truth that you need to face: Doing crunches will not magically make your tummy shrink, it will not cause your muffin top to melt away, and it will not give you washboard abs. Only a reduction in body fat will do that for you. So want the secret to great abs? Drop some body fat with a of fat burning cardio, resistance training, and clean eating. It is very possible for you to dramatically shape up your midsection. Yes, I’m talking to Y-O-U. Weight loss is not reserved only for the people you see on the Biggest Loser or on exercise equipment infomercials. You can do it too. Let’s determine if your current routine is getting you closer to that six-pack, or if you have simply been burning time. Answer the following two questions to find out… How many times per week do you exercise? If you answered with anything less than 4 fat burning workouts per week then that’s the first thing getting between you and streamline abs. What is a fat burning workout? A routine that incorporates intense cardiovascular training with challenging resistance training. Does this describe what you do? I’m sorry to be the one to break this to you but walking on the treadmill for 30 minutes at a comfortable pace isn’t a fat blasting routine. Neither is a leisurely, not-a-drop-of-sweat 20 minutes on the elliptical machine. The truth is that exercising smart allows you to dramatically increase your results while spending less time in the gym. Cardio exercise is most beneficial when done at an effective level of intensity. This doesn’t mean that you should be gasping for air. It does mean that you need to dig down and push yourself. Every time. Resistance training is the second vital part to a workout that burns fat. This means working your major muscle groups against resistance in a way that challenges you and stimulates your metabolism. The key here is to find the right intensity and to keep each muscle group guessing. Do you eat clean? Diet is the number one reason that most people don’t have great abs. If your diet is out of control, then your abs will be too. To trim your waist, start by trimming the junk out of your diet, regardless of how hard you exercise.
If you seriously want to flatten and sculpt your waist then all you have to do is decide that you really want it. Commit to yourself. You deserve it. Come see me for fat blasting workouts that deliver the results you want. Together we will get you on a program that will melt the fat off your abs, exposing shape and definition—with visible results. Call or email me today for a no obligation consultation. I’m here to propel you towards your fitness and fat loss goals. Let’s get you started on a fitness program that will get you on the fast track to your best abs ever.  A light dinner that’s centered around protein and veggies is the perfect way to end your day. Today I have an innovative recipe that delivers big in both flavor and fitness.
This Fit Turkey Goulash is a fun way to serve up wholesome ingredients that the whole family will enjoy. Making smart substitutions, like using zucchini noodles instead of traditional pasta noodles, is a great way to eat meals that help propel you towards your fitness goal. Lucky for you this wholesome meal is packed with flavor! What You Need Serves 8 3 strips bacon, chopped 2 pounds ground turkey sea salt and black pepper 2 apples, seeded and diced 2 yellow onions, diced 1 red bell pepper, seeded and diced 2 tablespoons fresh thyme 1 bay leaf 3 tablespoons sweet paprika 1 tablespoon ground cumin juice of 1 lemon 2½ cups broth (chicken or bone) 5 medium zucchinis 1 tablespoon olive oil 2 tablespoons fresh parsley, minced 2 tablespoons fresh dill, chopped non-fat, plain Greek yogurt (optional) Instructions 1. Place a Dutch oven over medium-high heat. Add the bacon and cook until crispy. Transfer the bacon to a plate with a slotted spoon. 2. Add the ground pork to the pot in the bacon drippings, cook, breaking it into smaller pieces. Season with salt and pepper. 3. Add the apples, onions, bell pepper, thyme and bay leaf. Cook until the onions soften, about 5 minutes. Mix in the paprika and cumin. 4. Return the bacon back to the pot, along with the lemon juice and broth. Bring to a boil, reduce the heat to a simmer, and cook until the goulash thickens. 5. Use a veggie peeler to peel the zucchini into flat noodles in a large bowl. Toss with the olive oil and season with sea salt. Mix in the parsley and dill. 6. Serve the goulash warm over zucchini noodles with a dollop of Greek yogurt. Enjoy! Nutrition One serving equals: 360 calories, 18g fat, 19g carbohydrate, 5g fiber, and 37g 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! |
David CorderOwner and Lead Personal Trainer at Perfect Fit Wellness Center. Archives
February 2021
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