 Would you like to be 50 pounds lighter just 12 months from now? Can you image how you would look? You’d look like a whole new, younger person. It’s actually much easier than you think, and I’m not talking about invasive, costly surgery, or grueling routines. All it takes is losing one pound each week. One single pound. Let’s break it down mathematically. A pound is 3,500 calories—spread that over 7 days and you need a 500-calorie deficit each day to lose 1 pound in a week. Your 500-calorie deficit can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less). First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you’ll need to burn an additional 3500 calories on top of your normal weekly exercise. If you don’t currently exercise, then any new activity will count towards your 3500-calorie weekly goal. Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day. Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories. Here are 7 simple ways to cut 250 calories:
And if you’d rather have me do most of the work for you, then call or email to set up your no obligation consultation. When you work with me, there’s a good chance that those 50 pounds will come falling off in less than 12 months. That wouldn’t be so bad, would it?
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 When sticking with a clean diet, as you work toward your fitness goals, it’s a great idea to make healthier versions of your favorite foods, in order to keep your hunger satiated and to prevent falling off the healthy eating wagon.
Today I have a remake of stir-fried rice for you that is made with fiber-filled cauliflower instead of grain-filled rice and has flavor and protein additions galore. This version of cauliflower rice is PACKED with protein! Eggs and albacore tuna make this rice the perfect side to your meal when you’re on a mission to slim down. What you need Servings: 4 1 head cauliflower 2 teaspoons olive oil 4 green onions, chopped ½ red bell pepper, thinly sliced 1 can albacore tuna, in water 2 eggs Sea salt and black pepper Instructions 1. Using a food processor with the grating blade, grate all of the cauliflower. 2. Heat the olive oil in a large skillet or wok over medium. Add the onions and bell peppers, sauté for 3 minutes. Add the tuna and eggs, stir to combine. When the eggs have set, add the grated cauliflower and mix to combine. 3. Season the rice mixture with salt and pepper. Reduce the heat to low, cover and cook for another 5 minutes. Enjoy! Nutrition One serving equals: 146 calories, 4g fat, 14g carbohydrate, 0g sugar, 311mg sodium, 7g fiber, and 15g 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!  Happy New Year! Before you move forward to set new resolutions for 2021, let’s take a moment to look back and reflect on your results in 2020. Did you accomplish your goals this past year? (YES or NO) If “NO” then answer these 5 Questions for insight into your failure. 1️. Were your goals clearly written down and reviewed regularly? If you’re ambiguous about what you are setting off to achieve then it will never culminate in anything concrete. By writing down your goals in specific, clear terms and reviewing them regularly, you’ll be on track to achieve huge things in 2021. 2. Did you use the SMART System for defining your goals? SMART Is an acronym for setting achievable goals. It stands for SPECIFIC, MEASURABLE, ATTAINABLE, REALISTIC and TIME BOUND. Don’t skip over this step – setting SMART goals is the difference between achieving your dreams and having yet another year slide by without any measurable results to show for it. Use the SMART filter for setting goals — and REFLECT on and REVIEW your RESULTS with regularity. 3️. Did your goals align with your values? If your goal was to lose weight and to finally achieve a lean, fit, healthy body then why did you continue to glorify greasy, unhealthy food? Why did you look at exercise as a punishment to be avoided? Your value system must line up with your goals. In fitness this means having a positive attitude about exercise and healthy eating. 4️. Did you create accountability around your goals? Who did you tell about your goal to finally lose the weight and get fit? If you kept it to yourself then you missed out on a huge opportunity for accountability and support. This support is what you lean on through the tough times when jumping off the wagon seems like the only option. Take a moment to reflect on the answers to these questions above BEFORE answering the next question. 5️. What was the root cause of your failure? I don’t know what your specific root cause of failure was, only you do, but I can tell you confidently that if you join my program in 2021 you will blow past your failure to achieve the success that has always alluded you. You get one shot -- one life -- so what are you waiting for? It’s time to expand, grow, seek, achieve. Feel the fire — fall down, get up, shake it off and get back in the game. 2021 has the potential of being the best year yet... but it starts right now. Call or email me now to get started!  Avocado is a super food that’s filled with incredible, healthy fats and nutrients to power your fitness results. This recipe is an easy way to turn avocado into a tasty guacamole to add to your next fitness meal. Have fun playing around with the amount of salsa, salt and lemon that you add to suit your taste. There is really NO WAY to mess this recipe up, it's delicious, simple and sure-fire. Serve this guac up with virtually ANY dinner to spice it up and make it more interesting. It would be AWESOME served over Perfectly Seasoned Oven Baked Chicken Breast. Yummmmm! What you need Serves 2 1 avocado ⅓ cup fresh salsa 1 teaspoon lemon juice 1 sprinkle sea salt Instructions 1. Cube and seed the avocado. 2. Place all of the ingredients in a medium bowl and mash together. Enjoy immediately! Nutrition One serving equals 217 calories, 15g fat, 325mg sodium, 11g carbohydrate, 7g fiber, 2g sugar, and 3g 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!  Let’s face it, getting and staying fit and healthy is hard work. There’s all the effort that you have to put out in making wholesome meals. There’s the will power that you must muster in avoiding unhealthy (TASTY!) foods. There’s the energy that it takes to get out of bed early to get in a workout before the day begins. There’s the struggle to lace up your shoes at the end of a long day to head out and be active rather than diving into the comfort of the couch. To be fit and healthy is to choose to do what’s hard, right now. Because let’s face it, getting dinner from a drive thru is easier than making it at home. And eating whatever looks the most enticing is easier than saying no thank you. And sleeping in is easier than getting up at the crack of dawn to exercise. And settling into the couch at the end of your day is easier than moving your body through something active. We are faced with these decisions all day, everyday. And they add up. DO WHAT’S HARD <== or ==> DO WHAT’S EASY Here’s the thing, though. It’s not actually a choice between HARD and EASY. The real choice we are making is between HARD NOW <== or ==> HARD LATER. Because for every EASY choice that you make today, you are setting yourself up for a HARDER life, down the road. Make no mistake about it, being unhealthy is hard. Being out-of-shape and overweight is hard. Living in a body that is racked with aches and pains is hard. Not being physically able to do the things you want to do is hard. So as you go through your day, faced with hundreds of opportunities to do what’s hard or what’s easy, remember this… Choose to do what’s hard now or be faced with something much harder later. I’m here to help you transform your body (and your whole life!) through the power of fitness. Call or email today to get started on a fitness plan that will give you the opportunity to do what’s hard now, to achieve the body that you really want.  If you love mashed potatoes then this recipe is for you! It’s got all the flavor and the right consistency without the regrettable carbs and fat that end up around your waist in unwanted pounds. This recipe is a really lightened up replacement for mashed potatoes, with the enhanced flavors of garlic and kale. It’s incredibly quick and simple to throw this side dish together, and there are many ways in which the flavor could be tweaked and adjusted to your liking. What you need Serves 6 1 head cauliflower 1 bunch curly kale 4 cloves garlic, smashed 3 Tablespoons coconut cream 1 Tablespoon coconut oil ¼ teaspoon sea salt black pepper to taste 2 Tablespoons chives, snipped Instructions 1. Bring a large pot of salted water to boil. 2. Separate the cauliflower into florets and chop the stem. Stem the kale and chop the leaves. 3. Add the cauliflower and garlic to the boiling water for 8 minutes. Stir in the kale and continue to boil for 5 minutes. Drain thoroughly. 4. Place the drained cauliflower, kale and garlic in a food processor along with the remaining ingredients. Pulse until a creamy consistency is reached. Taste for salt and add more as needed. Enjoy Nutrition One serving equals 76 calories, 5g fat, 8g carbohydrate, 3g sugar, 112mg sodium, 3g fiber, and 3g 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!  Did you pack on some pounds during quarantine? Have you been emotionally eating and avoiding exercise? I’ve got a step-by-step plan to help you bounce back from those quarantine pounds and get you into your best body ever… Step #1: Program Your Mind Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.
Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your best body efforts will be blocked by self-sabotage. Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.
Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don’t allow excuses to ruin your life any longer. Don’t skip out on your responsibilities with excuses, instead expect more from yourself. Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal and read them first thing each morning. Remember that you can only have two things in life: excuses or results. Which do you want? Step #4: Strengthen Your Commitment How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight, then your commitment to the process is a must.
If you consistently eat the wrong food, then your weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits. Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat. Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains. Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats. Step #6: Utilize Your Patience It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:
People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising solo is a recipe for disaster.
Call or email today to get started.  If fat loss is your goal, then it’s important to keep your dinners light. Avoid eating rich, carb-filled foods at night and you’ll make steady progress towards your fitness goal.
Recipes like the one below will help you quickly reach your fat loss goal. The shredded cauliflower, rice and onions in this recipe make an amazing substitution for grain-based pilaf. With the addition of lean, ground turkey and lettuce this comfort-food tasting meal is actually quite lean and green. It's also a fantastic recipe to enjoy for lunch too! What you need Serves 6 12 large Romaine lettuce leaves For the Cinnamon Ground Turkey Rice: 1 Tablespoon olive oil 2 carrots, shredded 1/2 yellow onion, minced dash of sea salt 1/2 teaspoon ground cinnamon 1 lb ground, organic turkey 1 head cauliflower, shredded (To shred: cut into florets and run through a food processor with the grating attachment) 1/3 cup golden raisins 1 cup chicken broth dash of freshly ground pepper For the Quick Apple Chutney: 1 Tablespoon coconut oil 1/2 yellow onion, minced 2 green apples, chopped 1/4 teaspoon ground cinnamon 1 Tablespoon coconut crystals 1/2 cup apple juice or apple cider sprinkle of sea salt Instructions 1. For the Cinnamon Ground Turkey Rice: In a large skillet place the olive oil over medium heat. Add the carrots and onions, cook for 3 minutes, until soft. Add salt, cinnamon and ground turkey. Cook until the meat is no longer pink. Add the head of shredded cauliflower, raisins, broth and pepper. Cook for another 4 minutes, until heated through. 2. For the Quick Apple Chutney: In a medium skillet place the coconut oil over medium heat. Add the onion and apples. Cover and cook for 10 minutes. Uncover, add the cinnamon, coconut crystals, apple juice and salt. Bring to a boil, then simmer for another 4 minutes until apples are tender. 3. Assemble Your Lettuce Wraps: Spread a generous spoonful of the turkey mixture along the center of a Romaine lettuce leaf, top with a spoonful of chutney. Enjoy! Nutrition One serving equals 248 calories, 9g fat, 156mg sodium, 25g carbohydrate, 5g fiber, and 17g 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 know the things that make you happy.
Your favorite foods, music, TV shows, movies and even people in your life that you can’t get enough of. This is the stuff that you really enjoy. It’s the stuff that makes your life worth living. Somewhere on the list is your health and appearance. You know that looking and feeling great make a good life even better. The interesting thing about your list is that without fail you’ll always make time for it. - When your TV show airs, you watch it or record it to watch later. - When your favorite actor stars in a new movie, you do your part by going to the theatre. - When you’re hungry, you turn to your favorite foods. - When the weekend rolls around, you do everything you can to spend time with the special people in your life. Yet when it comes to exercise you automatically say, “I don’t have time.” Time for TV, but no time for exercise… We live in an age where life is full. You don’t have extra time anymore. You no longer have time. You make time. - You make time for your TV show. - You make time for your hobby. - You make time for your friends. It’s time to drop the charade of “I don’t have time to exercise” and call it what it really is. An excuse. You know how to make time for your favorite things. You know you want good health. You know you want to look great. You know you want more energy. Exercise delivers all those benefits—and more. I believe that exercise belongs on your list of favorite things. Make It A Favorite: How do you turn something that you’ve dreaded into something that you enjoy? 1. Block the Negative: Your thoughts play a big part in determining your favorite things. Block out any negative thoughts you may have about exercise. Focus your energy on creating a positive attitude that will get you excited about hitting the gym, rather than dreading it. 2. Focus on the Benefits: With exercise you have so much to gain and nothing to lose. Exercise makes you stronger, sexier, happier, and gives you more energy. Pick the benefit that moves you the most and fixate on it. 3. Get Guidance: The easiest way to put exercise on your list of favorite things is to experience it at its best. Get onboard with one of my exercise programs and I’ll show you the most effective and enjoyable techniques that will get you into the best shape of your life.  Today I have a brand new take on tuna salad for your tasting enjoyment. While most tuna salad recipes use mayonnaise, sour cream or yogurt to create the desired creamy consistency, this recipe does something completely different. We are using hummus! And not just any hummus: white bean hummus. Nutritionally these Creamy Tuna Lettuce Boats are exactly the type of meal that you should be eating in order to see noticeable improvements in your shape. Albacore tuna is a lean protein that provides essential macro-nutrients to help your muscles develop and recover from your workouts. To boost the fiber content we are adding some finely chopped celery, red onion and parsley in addition to whole grain mustard. Resist the urge to spread this divine tuna salad over toast and give it a try over crunchy butter lettuce leaves instead. Enjoy! What you need Serves 6 15oz canned albacore tuna, packed in water ½ cup white bean hummus ½ cup celery, finely minced 2 Tablespoons red onion, finely minced 2 Tablespoons whole grain mustard 1 teaspoon fresh parsley, minced 2 heads butter lettuce Instructions 1. Drain the tuna and flake into a large bowl. Mix in the hummus, celery, onion, mustard and parsley. 2. Serve scoops of the tuna mixture on butter lettuce leaves. Enjoy! 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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