 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.
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 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! 
Have you been getting on your scale while stuck at home? Or are you afraid of what it might say? There are different methods to tracking whether or not you’ve gained the quarantine 15 with a simple bathroom scale. Some step on every day, meticulously tracking the ups and downs. Others jump on it once a week. Still others skip the scale altogether and simply focus on how they look and feel. Which method is best for you? Let’s dive in deeper and find out… The Everyday Method: There’s a large school of the thought that says in order to lose the most weight in the shortest amount of time you must get on the scale every day. Weigh yourself at the same time, preferably first thing in the morning, wearing as little as possible. Record the daily number and react accordingly. If your weight has gone up then make modifications to your diet (eat less) and to your workouts (exercise harder). If your weight has lowered then keep on doing what you’re doing because it’s working. Everyday Method Pros: There is research that backs this as a reliable method. In a Journal of Obesity Study researchers at Cornell University found that participants who tracked their weight daily for two years were more successful in both losing weight and keeping it off than participants skipped daily weigh-ins. Everyday Method Cons: Facing the scale daily can be discouraging for some, due to normal fluctuation in water retention, which can take a toll psychologically. Those who get discouraged enough may give up on their transformation quest entirely. Others may get obsessive about their weight causing an unhealthy compulsion to develop. The Never Method: In opposition to the Everyday Method is the Never Method – as in, NEVER get on the scale. This method requires that you rely on natural instincts rather than numbers and that you pay close, intuitive attention to how you feel and how your clothes fit. Never Method Pros: No more feeling terrible when the number on your scale tells you that you’ve gained another 5 pounds! No more obsessing over a number! Your self-esteem will be untouched and you’ll experience a form of freedom. Never Method Cons: If you don’t keep close tabs on how you feel and how your clothes fit then this method easily results in pounds adding up gradually over time. It is very difficult to notice weight gain that takes place at a very gradual rate without the use of a scale. The Once Per Week Method: A once per week weigh-in is the most popular method. Getting on the scale on the same day, at the same time, each week is a compromise between daily and never. It’s the compass method: frequent enough to notice when you begin to drift off track, but infrequent enough to not intrude on your life in a negative way. Once Per Week Method Pros: You only have to endure the scale once per week, which is a blessing if the scale makes you feel demoralized. It’s frequent enough to bring gradual weight gain to your attention before it gets too far out of hand. Once Per Week Method Cons: Getting on the scale once every seven days does allow a handful of pounds to add up before you notice, which simply won’t happen with daily weigh-ins. Weight gained in a single week can take more than another week to lose. The Best Method: The truth is that there’s no universal right way to monitor your fat loss progress in order to stay on track. The method that you choose should be the one that positively supports you towards your goals. Since you know yourself better than anyone, think long and hard about the method that is best for you. If you hate the scale but know that daily weigh-ins are the best way to keep you on track, and avoiding the pandemic pounds, then bite the bullet and do it. Remember, I am here to support and propel you in your fat loss transformation. If you aren’t currently one of my amazing clients then now is the time to call or email to get yourself on the right track. Let’s do this together!  Here’s a unique new salad recipe to try, that’s far from ordinary. With cabbage, green olives, chickpeas, quinoa and a lemony dressing, this salad really satisfies! It’s fantastic as a meal all on its own, or to be served with a larger meal.
There are many elements of this salad that stand out, most particularly the green olives. With a creamy feel and smooth taste, these olives are a perfect pair with the lemony dressing. Don’t be surprised if you find yourself making this salad time and time again – and sharing with your friends and family. Enjoy! What you need Serves 6 1 ½ cups water ½ cup red quinoa, rinsed well 1 teaspoon salt 2 Tablespoons extra-virgin olive oil, divided ½ head Savoy cabbage (about 1 pound), cored and thinly sliced lengthwise 1 can (15 ounces) chickpeas, drained and rinsed 3 ounces pitted large green olives, such as Castelvetrano or Cerinola, halved (about ¾ cup) 1 lemon, zested and juiced Salt and pepper to taste Instructions 1. Bring water to a boil in a medium pot over medium-high heat. Stir in quinoa and ½ teaspoon salt, and return to a boil. Reduce heat to low, cover, and simmer 15 minutes. Uncover, raise heat to high, and cook until water evaporates and quinoa is dry and tender, about 5 minutes (stir frequently to prevent scorching) 2. Heat 1 Tablespoon oil, cabbage, 1 teaspoon salt in a large nonstick skillet over medium-high heat, and cook, stirring occasionally, until tender and golden brown in places, about 8 minutes. Transfer to a bowl. 3. Add remaining oil to skillet. Return sautéed cabbage to skillet, add quinoa, and raise heat to high. Cook, stirring occasionally, until quinoa is toasted and crisp, about 8 minutes. Remove from heat. Add chickpeas, olives, and lemon zest and juice, and toss to combine. Season with salt and pepper. Enjoy! Nutrition One serving equals 107 calories, 5g fat, 401mg sodium, 12g carbohydrate, 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!  Your basic ab crunch isn’t the most effective way to get toned abs. It simply doesn’t activate your core muscles to the extent that other exercises do, it can hurt your back, and the small motion doesn’t do much by way of calorie burning.
So why are you still doing crunches? What the basic ab crunch does have going for it is its no-equipment, on-the-go nature. You could plop down onto the ground in a park, a hotel room, at the beach or at the gym to crank out a round of crunches wherever you happen to be. Not the most effective, but, until now, the most convenient. It’s time to upgrade your default, basic crunch to a more modern, results-driven exercise. Below I have the most cutting edge no equipment ab exercise to get you one step closer to those washboard abs that you’ve been dreaming about. Better Than Crunches #1: The Plank To perform a plank, place your forearms on the ground with your elbows aligned below your shoulders, and your arms parallel to your body shoulder-width apart. Squeeze your core and pay attention to keeping your back flat. Focus on pulling your belly button in as you hold the position for 2 minutes. Better Than Crunches #2: Scissor Kick To perform a scissor kick, lie with your back into the floor and your arms extended to the sides with your palms facing down. With a slight bend in your knees, lift your legs so that your heels are 6 inches off the ground. Lift your left leg up to about a 45-degree angle while your right leg is still lowered until your heel is about 2-3 inches from the ground. Switch movements by raising your right leg while lowering your left leg. Squeeze your midsection and focus on your breathing as you perform 60-90 seconds of the exercise. Better Than Crunches #3: V-Ups To perform a v-up, lie down on your back on the floor and extend your arms behind your head. The back of your hands should lightly touch the floor while your palms face the ceiling. Keep your feet close together and point your toes toward the ceiling. Lift your legs up, keeping them straight at the same time that you raise your upper body off the floor and reach for your toes. Exhale and squeeze your abdominal muscles as you reach for your toes before slowly lowering yourself back down to the starting position. Repeat a series of 12-20 repetitions. Better Than Crunches #4: Reverse Crunch To perform a reverse crunch, lie on the floor with your feet flat on the floor and hands behind your head. Press your lower back into the floor and pull in your belly button as you lift your feet off of the floor. Keep your knees bent at a 90-degree angle and pull into your chest so that your tailbone raises off of the ground, and at the same time lift your shoulder blades off of the floor. Focus on squeezing your abs to perform the movement. Slowly lower your shoulders, hips and legs to the starting position, keeping your feet just above the floor. Repeat the movement for 12-20 repetitions while squeezing your abs and focusing on your breathing. Better Than Crunches #5: Russian Twist To perform a Russian twist, lie on the floor with your knees bent at a 90-degree angle while raising your upper body off of the ground. Exhale while you twist your torso to the right side until your arms are parallel with the floor. Pull your belly button in and squeeze, then slowly move back to the starting position. Repeat on the left side and continue to repeat both sides for 60-90 seconds. There you have it, 5 modern, results-driven abdominal exercises that you can perform anywhere! Aim to work your abs at least twice a week for the best results. It’s worth noting that while strengthening your abdominal muscles is a great way to tighten your waist, none of the amazing muscle tone will show if your body fat is above 20 percent. In order to shed the fat and get that amazing six-pack, join my fat burning fitness program designed to get you into the best shape of your life. Call or email me now to get started on burning that fat and uncovering your most amazing abs ever! 
Oh My Goodness! These dark chocolate coconut cups are the perfect recipe for your new sweet tooth obsession! It’s super easy to make and tastes like candy without the guilt. Keep you freezer loaded with these tasty treats! Enjoy! What you need Serves 15 For the Dark Chocolate: 1 bag lily’s chocolate chips (stevia sweetened) 1 teaspoon coconut oil For the Coconut Filling: ½ cup Unsweetened Coconut Flakes ¼ cup coconut oil ½ teaspoon vanilla extract ⅛ teaspoon sea salt Liquid Stevia to taste Instructions 1. On a rimmed baking sheet that will fit in your freezer, arrange 15 mini cupcake liners. 2. Place the chocolate and coconut oil in a double boiler over medium heat. Melt, stirring often, until smooth. Remove from heat. 3. Carefully spoon a teaspoon of melted chocolate into the bottom of each cupcake liner. Place the pan in the freezer for 10 minutes to harden. 4. Combine the filling ingredients in a food processor. Pulse until creamy and fully combined. Remove the pan from the freezer and place a heaping teaspoon of filling in each liner. Press down to level off the tops. 5. Drizzle the remaining chocolate over the filling, covering all of the white with chocolate. Place the pan back into the freezer for 10 minutes to harden. Serve and enjoy! Keep leftovers stored in the freezer. Nutrition One serving equals 102 calories, 8g fat, 9g carbohydrate, 0g sugar, 16mg sodium, 3g fiber, and 2g 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’re stuck at home due to the coronavirus pandemic with Netflix and comfort foods causing you a huge amount of temptation. Not to mention the stress of this uncertain time making it easy to resort to stress eating… The fact is that after this quarantine you’re either going to be in worse shape – having gained many at-home pounds, OR you could use this extra time off to make visible progress towards your best body ever. Here are 12 Steps to Getting Lean while in Quarantine: Step One: Do Some Burpees. Can burpees safely be performed at home? You bet. Incorporate a few minutes of burpees into your morning and evening routines to burn extra calories and tighten your core. Here’s how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead. Step Two: Reduce Sodium. Did you know that salt causes water retention? You have time now to pay attention to the sodium content of your food, while you’re stuck at home. Limit salt intake by not eating packaged foods and by putting down the salt shaker. Step Three: Pick Up A Book. Challenging the muscles of your core with resistance is a proven way to create a tighter midsection. Since you’re stuck at home without exercise equipment, a large book is a wonderful tool to provide such resistance. Hold the book with arms straight up in the air as you do crunches. Step Four: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great while in quarantine? It’s actually quite simple. High fiber foods are nutrient dense and low in calories. This means that you’ll feel full from fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots. Step Five: Crank Out Some V-Sits. You can still enjoy some Netflix while doing this effective move. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side. Step Six: Eat Lots Of Lean Protein. Don’t be afraid to eat when you are on the get-lean-in-quarantine plan. It is really important that you are nourishing your body with quality, lean protein in order to shed fat. Lean protein helps support muscle growth while controlling blood sugar – all important factors when it come to washboard abs. Good sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish. Step Seven: Do Some Hanging Leg Raises. Now it’s time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required. Hanging Leg Raises are one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down. If you don’t have a pull up bar at home then do flutter kicks to activate your lower abs. Step Eight: Stop Eating Sugar. If you only did this step, and skipped all the rest, you would lose weight and look better by the time quarantine is over. I can’t emphasize enough how quickly sugar converts into a soft layer of fat. Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don’t give in to the initial cravings. Step Nine: Do Some Mountain Climbers. Here’s an exercise that is intensely cardiovascular while also working your core, and is easily performed at home. Add these to your routine to really whittle down your waistline while practicing social distancing. Here’s how to do a Mountain Climber: 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat. Step Ten: Pass On The Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you’ll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables. Step Eleven: Do Some Sprints. High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear. This is also a great opportunity to get some fresh air and to get out of the house. Step Twelve: Start A Professional Fitness Program. You wouldn’t try to file corporate tax returns without the assistance of your CPA, so why would you attempt to transform your body without the help of a professional? I’m here to get you into your ideal, fit body in the shortest amount of time possible. It’s what I do, and I’m good at it. EVEN while you are stuck at home during the coronavirus pandemic.  Is there anything better this time of year than a homemade casserole, hot from the oven? The comforting aroma and the heart-warming enjoyment of that first, delicious bite stay with you for days to come.
This fiber-filled casserole is simple to make, contains many vital nutrients and delivers a wonderful flavor that only gets better when enjoyed the next day for lunch. It’s a fantastic way to learn how to make and enjoy sprouted lentils – which are highly nutritious. Enjoy! What you need Serves 8 1 teaspoon olive oil 1 large onion, peeled and finely chopped 1 teaspoon garlic, peeled and finely chopped 1 red bell pepper, seeded and chopped ½ cup dry sprouted lentils, such as Puy or green 2 ½ cups low-sodium, organic vegetable broth 1 large cooking apple such as Granny Smith or Macintosh, peeled, cored, and chopped 2 teaspoons dried basil ¼ cup white wine 1 (14oz) can chopped tomatoes 1 (15oz) can kidney beans, drained and rinsed ½ cup shaved Parmesan cheese Salt and pepper to taste Grated parmesan cheese (optional) Instructions 1. Preheat the oven to 350ºF. Lightly grease a 9x13 casserole pan with olive oil. 2. Heat the olive oil gently in a large saucepan, add onion and garlic, and cook for five minutes until the onions are translucent. 3. Add lentils and stir, then add vegetable stock. Bring to a boil, then reduce heat and simmer for 25 minutes. 4. Add the peppers, basil, apple, white-wine, shaved Parmesan cheese, and canned tomatoes and mix well. 5. Transfer the mixture to and sprinkle grated Parmesan cheese on top. Cook in oven for 30 minutes. 6. Serve immediately, or freeze remaining portions in individual servings. Nutrition One serving equals 260 calories, 3g fat, 335mg sodium, 42g carbohydrate, 10g fiber, and 18g 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!  We are living in a have-it-all, have-it-now world. Access to anything you desire is literally a key stroke away. There’s one-click ordering. There’s food delivery in 30 minutes or less. There’s credit available with the swipe of a card. More so than any time in history, we have forgotten the art of sacrifice. Can you blame us? Mainstream marketing tells us hundreds of times each day that we should have it all, and that we should have it right now. The problem with this have-it-all-right-now mindset is that real accomplishments require sacrifice and delayed gratification. And these real accomplishments are where true satisfaction is found. Think about it for a moment. When was the last time that you felt proud of something that you’ve done? I doubt that it was for the shoe purchase that you just one-click ordered online :) More likely it was for a big project that you tackled at work, or a meal that you cooked for your family, or an 8K (or marathon!) that you finished. Those proud moments have one thing in common: they all required sacrifice and delayed gratification. You gave up your time, you invested your attention and efforts, you put in the miles. And then you achieved your goal and experienced that sweet satisfaction. Learning how to sacrifice and delay gratification, rather than getting something right now, is a skill set. This skill set can grow as you use it more often. Just like a muscle that becomes stronger under resistance, your ability to sacrifice your immediate needs in favor of a larger accomplishment will improve the more you use it. Sacrifice and delayed gratification are the name of the game when it comes to getting into great shape. Get comfortable with sacrifice and you’ll achieve any goal. I know that’s not what any of us want to hear. We’d prefer the one-click-to-dream-body button over months of a controlled diet plan and challenging workouts. But by embracing and enhancing your ability to sacrifice you’ll gain traction on all of your big life goals, including getting that dream body. I’m here to help you achieve your fitness goals. Yes, it’s going to require that you put in hard work and sacrifice, and I’ll be there with you every step of the way. Call or email me today to get started. 
Here’s a tasty way to eat your green beans – tossed with quinoa, sliced plum and topped with hard boiled egg. This type of salad, where the base is a steamed vegetable and protein is added on top, makes a phenomenally fit meal that will help get you to your fitness goals faster than ever. Enjoy! What You Need Serves 4 1 cup cooked red quinoa 2 cups green beans, steamed and cut into 1 inch pieces 1 ripe plum, thinly sliced 2 hard-boiled eggs, sliced 2 teaspoons sesame oil 2 Tablespoons fresh lime juice ½ teaspoon sea salt ground black pepper Instructions 1. Combine the quinoa, beans, plum and egg in a large bowl. 2. Drizzle with the sesame oil, lime juice, salt and pepper. Mix well and enjoy! Nutrition One serving equals: 225 calories, 7g fat, 270mg sodium, 31g carbohydrate, 5g fiber, and 10g 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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