 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!  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!  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!  Health has been the world’s focus over the past several weeks.
Staying healthy. Avoiding contamination. Stacking the odds in your favor. This is exciting for me, since I’ve been beating the drum of health and fitness for years – way before we even knew what COVID19 was. That’s right—I’ll never get tired of telling you how important exercise is to your health and maybe now more WILL LISTEN. Did you know that many of your health problems will improve or even disappear as the result of a consistent exercise program? Did you know your controllable risk factors include physical inactivity and obesity? I’ve seen exercise change lives. I’ve even seen exercise save lives. 1. Feel Great: The first thing that clients tell me after starting an exercise program is how much better they feel. People don’t realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better. Your energy levels boost and you feel great. 2. Pain Be Gone: Next clients notice a reduction in aches and pains. Chronic muscle and joint pain that they’ve lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced. Your muscles and joints feel better than ever. 3. Goodbye Coronary Heart Disease: While you can’t feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure. Your risk of heart attack or stroke is reduced. 4. Goodbye Type 2 Diabetes: Clients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course, anyone with type 2 diabetes needs to get guidelines from their doctor before starting an exercise program. Your blood sugar levels are better controlled. 5. Goodbye Sleep Apnea: Clients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain. Exercise reduces weight and helps to ease the symptoms of sleep apnea. You sleep better. With all of these benefits it’s hard to see why anyone would avoid exercise. What’s your excuse? I know you’re tired…exercise gives you energy. I know you’re in pain…exercise alleviates your muscle and joint pain. I know you’d rather stay in bed…exercise makes your sleep more restful. I know you’re pressed for time…exercise improves your efficiency and extends your life. I know you don’t know where to start…that’s where I come in. Reply to this email or call me and we’ll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise. Let’s get and stay healthy for the long haul! And then, if a global pandemic ever strikes again you’ll be healthier than ever to fight infection and stay strong.  Here’s my favorite way to prepare and enjoy fresh trout from the lake! The mango chutney is phenomenal all by itself, with notes of ginger, curry and lime taking center stage. The simple marinade on the trout saturates pleasing flavor into each bite. I knew this one was a winner when my kids ate every bite and then asked for seconds! Don’t limit yourself to just using trout with this recipe. If Mahi Mahi is more readily available to you then go with that. What you need Serves 4 For the Rainbow Trout: 1 lemon juice ¼ cup olive oil ½ teaspoon sea salt ½ teaspoon black pepper dash of Red Pepper Flakes 1 teaspoon Garlic, minced 4 Rainbow Trout Fillets For the Chutney: 1 tablespoon coconut oil 1 teaspoon Garlic, minced 1 tablespoon Ginger Root, minced 1 small red onion, chopped 1 small red bell pepper, chopped 1 small green bell pepper, chopped 3 ripe Mangoes, chopped (don’t worry if your mangoes aren’t very ripe — once cooked it tastes much sweeter) 2 lime juices 1 tablespoon Curry Powder 1 teaspoon ground cinnamon dash of nutmeg dash of Red Pepper Flakes For the Sautéed Cabbage: 1 small head Green Cabbage 1 tablespoon coconut oil dash of sea salt dash of black pepper Instructions For the Trout: 1. Place all ingredients, except the fish, in a high speed blender. Blend until fully combined. 2. Combine the marinade with fillets in a large ziplock bag. Place in the fridge for 60 minutes. 3. Preheat oven to 450 degrees F, if fish is frozen; or 375 degrees F, if fish is thawed. 4. Grease a pan and place fish fillets on it. For frozen fish, bake for 12-20 minutes, until fish is opaque and flakes easily. For thawed fish, bake for 6 minutes, then flip and bake for additional 6 minutes. For the Chutney: 1. In a large skillet, heat coconut oil over medium heat. Add garlic and ginger root and sauté for a minute. 2. Add the onion and bell peppers and sauté for a few minutes. 3. Add the mango and spices. Continue to sauté for another 5 minutes, until everything has softened. 4. Turn the heat down to low and simmer for another 10 minutes. For the Sautéed Cabbage: 1. Wash cabbage and discard the first few leaves. Slice it thinly. 2. Place a large skillet on medium heat. Add the coconut oil, and once that melts, add the cabbage. 3. Sprinkle with salt and pepper, and cook for 5 minutes, stirring frequently. To Serve: 1. Arrange each plate with a bed of cabbage then top with a fillet smothered in chutney. Enjoy! Nutrition One serving equals 364 calories, 13g fat, 45g carbohydrate, 38g sugar, 338mg sodium, 6g fiber, and 20g 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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