5 common mistakes made when trying to loose fat.

 1) Empty stomach. Working out on a empty stomach will decrease the quality of your workout. You won't be able to lift as much weight, perform as many reps or run at your full speed, which ultimately will hinder your results. Also, your body will burn both fat and muscle as a source of energy which could have a negative impact on your bodies composition. It is more effective to have a healthy breakfast before you train so you have enough energy to power through tough workouts.

2) Your Workout. A tough workout uses up energy stores. You need to refuel after a workout so your body can recover and your muscles can grow. Thier is a catabolic window of 45 minutes to an hour where your muscles are primed to. Replenish glycogen levels and promote protein synthesis. If you fail to eat in this window you are depriving your body of a chance to restore glycogen levels and healing the tears in your muscle fibers. It is recommended that you eat 20-30 grams of protein and 40-50 grams of carbohydrate for maximum recovery and growth.

3) Mineral intake. Thier is a lot of research the correlates mineral deficiency with fat gain. Being nutrient deficient can create a bunch of underlying problems such as decreased immune system function, reduced testosterone levels, imparted brain function and coordination, reduced strength and endurance, increased likely hood of muscle cramps, and the list goes on. To optimize your vitamin and mineral I take your diet should consist of fresh seasonal veggies and whole foods. Avoid processed foods,  genetically modified foods,  and anything with an extended shelf life.

4) Fad Diets. We live in a society that demands instant results. Unfortunately fat loss takes time and balance. Avoid the trap of extremely low calorie diets or diets that are really restrictive on your carbohydrate intake.. Carbs are your bodies main source of energy, they also play a key role in recovery. If your carb intake is to low it will have a catabolic effect on your body and it will start to use up muscle and fat for energy. The key to being healthy and losing fat is eating a well balanced diet.

5) Not eating enough protein. No matter what your goals are in the gym the real results will be made in the kitchen. Protein is the building block of muscle. It doesn't matter how hard you train if you are not eating enough protein you will not be able to gain muscle or loose fat. I am not talking about drinking a bunch of protein shakes either. Eating real food chicken, wild caught fish, lean cuts of beef, turkey, ect. I recommend my clients get between .75-1 gram of protein per lbs of body weight. It's also essential to eat good complex carbs, healthy fats, and lots of different vegetables. So don't waste all those hard hours in the gym. Work your body, feed your body, and rest your body.

5 reasons why the scale flauctiates daily.

 As a trainer it's one of the most common issues we deal with. Clients who only base their results on the numbers of the scale. This is frustrating because so many factors effect the scale. This is why we take measurements and body fat percentages. They are a lot more accurate in measuring ones progress. Here are some of the factors that can effect the scale.

1) dehydration- athletes need to be mindful that dehydration can cause the body to protect itself. Several hormones exert control over fluid regulations. If you are dehydrated, your body works harder to retain water, leading to weight gain.

2) Glycogen storage-  endurance athletes in particular need to work to make sure thier diet has adequate carbohydrates to store proper amounts of glycogen. Glycogen has water bound to it, so healthy hydrated cells, important for athletic training, show up on the scale. After a hard strength workout, muscles also store glycogen to rebuild, which is why the scale may actually shoot p after excercise.

3) Diets- after only 24 hours on a restrictive diet you can decrease your metabolic rate by 15-30%. When you do go on a restrictive diet, ( under 1200 calls) your body goes into starvation mode, slowing down your metabolism. This can actually cause you to store extra calories, causing you to go.dmore weight.

4) Constipation- it may be uncomfortable to discuss, but if you're having a difficult time in the bathroom due to changes in excercise or diet, or lack of fibers or fluids, it only makes sense that you might see a higher number on the scale.

5) Salt and sugar- both of play a major role in water retention. Salty and sugary foods both cause hormonal changes in the body that cause your body to save the water it has, often giving you a puffy or bloated look.



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The Health Benefits of Matcha Tea


 Their are several health benifits of drinking matcha tea. One cup of matcha has up to 10x the nutrients of normal green tea. Organically grown and hand picked in its native Japan it can have up to 100x the antioxidants of other traditional teas. Here is a list of some of its medicinal benifits.

. Boost metabolism and help burn more calories

.  High concentrations of amino acids which help to improve mood while reducing physical and mental stress

. Helps alkalize and detoxify the blood

. Potent antioxidants help to strengthen the immune system and fight off infection

. Enhances mood and AIDS in concentration

. Lowers cholesterol and blood sugar

. Contains no animal products, gluten, corn, soy, wheat or yeast.

. Is an excellent source of natural energy

. Try it as a healthier alternative to caffeinated drinks

8 Foods that will help you sleep better.

 According to the National Sleep Foundation forty percent of Americans have trouble sleeping. Not getting enough sleep can lead to health problems and depression. Here are some natural foods that will help you sleep better.

1) Wild fish- Fish like Salmon, halibut and tuna boast vitamin b which is needed to make melatonin (a sleep inducing hormone)

2)  Whole Grains- Barley, Bulgar and most other whole grains are rich in magnesium. Not having enough magnesium can effect your sleeping patterns.

3)  Kale- has lots of health benefits. Kale is rich in calcium. Research suggests that people who are deficient in calcium have trouble falling to sleep.

4) Lentils- this superfood is very rich in magnesium, a mineral that plays a key role in sleep. It's also a good source of potassium and protein to help you sleep through the night.

5) Almonds- are packed with the muscle relaxing mineral magnesium. A hand ful of almonds at night could help you fall asleep faster.

6) Bananas-  contain tryptophan, an amino acid that has been linked to quality sleep. They also offer solid amounts of potassium and magnesium. Both minerals help to relax muscles.

7) Green Tea- contains theanine, an amino acid that helps reduce stress and promote relaxation. Make sure it's decaffeinated at night.

8) Walnuts-  are a natural source of melatonin and help your body respond better to stress. A perfect snack later in the day.

THE IMPORTANCE OF POSTURE


  Proper postural alignment allows optimal neuromuscular efficiency, which helps produce effective and safe movements. This should be at the forefront of any training program. You will never reach your bodies full potential until you address this issues. Proper posture helps the body produce high levels of functional strength, without it the body may degenerate or experience poor posture, alters movement patterns, sprains, tendinitis, and low back pain.


 Static posture, or how a individual physically presents himself or herself in a stance. This is a road map of how the individual is using their body with time. We have discoverd that the body tends to compensate in particular patterns based on muscular relationships. Understanding these movements has made it possible to help correct these distortions through stretching  and strengthening muscles. If left untreated these distortions can lead to pattern overload and eventually injury. Movement observations should relate to basic functions such as squatting, pushing, pulling, and balancing. It's also important to understand how the body is suppose to move effectively.


 Never add strength to disfunction. It's important to understand what your body needs to operate efficiently. This is why it's so important to switch up your style of training. If you sit at a desk all day, then go to the gym and lift heavyweights, chances are you will have movement issues. All the muscle in the world will not help you move better. It's essential to implement functional movements and flexibility training in your regimin. Working out shouldn't be about achieving a certain look. It should be based on become a healthier, moving better, and gaining functional strength. As the saying goes "listen to your body when it whispers and you won't have to hear it scream"

Chicken and vegetable stir fry with sweet potato mash


Ingredients: coconut oil, salt, pepper, cauliflower, broccoli, carrots, onions, rosemary, green wise chicken breast, sweet potato.

1) Preheat the oven to 450. Wash your sweet potato then wrap it in tin foil and place it in the oven for 40-50 minutes.

 2) Fire up the grill and start seasoning your chicken breast. Once the grill is hot and place the seasoned chicken on the grill.

3) Gather all other ingredients, then place 2 tablespoons of coconut oil in a frying pan over medium heat. Start chopping up vegetables into quarter size pieces. Place all the chopped veggies in the frying pan. Then top with salt, pepper, and chopped rosemary.

4) The chicken will take 15-20 minutes on the grill depending on the size of the breast. Keep stirring the vegetables to let the flavors infuse together. By this time your sweet potato should be about finished.

5) Once the chicken is cooked take it off the grill to cool. Take the cooked sweet potato out of the tin foil then split it down the middle to cool off. Slice up the chicken and throw it onto the stir fry at low heat. Take the sweet potato out of its skin and mash it up with your fork. Place the stir fry on your plate with the sweet potato mash and get ready for a healthy flavorful dinner! Remember eating healthy doesn't have to be boring and repetitive. Cook with different herbs and spices to add flavors to dishes. Have a healthy and happy last day of the year!

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High Intensity Interval Training (HIIT) Weight less workout.


 This is a great out door workout designed for fat loss and increased lean muscle mass. You don't need any weights or equipment just 20 yards of space. The beach or a park is an ideal so you can get some fresh air and vitamin d while exercising. Estimate roughly 20 yards and you are ready to start.

1) warm up 5-10 minutes actively stretching out your whole body.

2)  Bear crawl down and back the 20 yards.

3) 10 burpees

4) 1minute of mountain climbers

5) Sprint as fast as you can for 20 yards

6) walking lunges back to the starting position

7) Repeat 5 times as fast as you can ( starting with the bear crawl )

8) cool down 5-10 minutes stretching

 This is a tough workout but very effective. Its important to switch up your training so you do not plateau. The body needs to be constantly challenged in order to continue to grow. Have a healthy and happy Wednesday!


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Deadlifts are one of the most effective movements to adding strength and lean muscle to your physique. Deadlifts are a compound exercise that engages all your major muscle groups. No other movement does more for your entire body than deadlifts. It directly targets your core muscles which play a important role in your posture, balance, and power. It is also great for improving the posterior chain which is muscles in the rear of the body such as hamstrings, glutes, lowerback, and calves. These muscles are very important for athletic performance and correct posture. This lift works more muscles simultaneously than any other movement and when performed correctly will help build thoracic muscles that support the spine. It is also very effective at increasing your grip strength.


  Deadlifts are also a very functional movement. If your performing physical labor or daily chores try to mimic the same form you use while deadlifting. You will find that lifting heavy objects off the floor will become easier and will help prevent lower back pain if lifted correctly. These lifts are very energy demanding and taxing on the respiratory system. Adding them to your workout routine will improve your cardio and conditioning. Their are many variations of this lift used to target different muscle groups. Traditional deadlifts, romainian deadlifts, sumo, and suitcase deadlifts. It is a very dynamic motion with a ton of benefits to your body, but it is imperative that the movement is done correctly. Make sure you know what your doing before trying this lift. Never sacrifice form for weight, its a lot more effective to your body to perform this movement properly with lighter weight than risking injury by trying to let your ego lift it.

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In todays society nearly everyone is plagued by postural imbalances, largely as a result of sedentary lifestyles. Office jobs that require workers to sit for long periods of time have led to dramatic increases in work related injuries, including lower back pain, neck pain, carpel tunnel syndrome, and increased rates of obesity. Flexibility training has become recognized as an important help aid in preventing and treating various neuromuscular injuries. Clients without adequate levels of flexibility and range of motion may not be able to reach their fitness goals until these imbalances are corrected. Flexibility is defined as the ability to move a joint through its full ROM (range of motion) The Human Movement system, known as the kinetic chain is made up of the muscular, skeletal, and nervous system. If one or more segments of the HMS is misaligned and not functioning properly, it can lead to injury and postural imbalances.


   Working on improving your flexibility through proper stretching methods and yoga will reduce your risk of muscle imbalances, joint dysfunctions, and overuse injuries. Foam rollers, stretch bands, and active stretching are all useful methods of flexibility training.  All segments of the kinetic chain must be properly aligned for your body to run efficiently. If you train the same way all the time or have a repetitive job , you are susceptible to pattern overload and injuries. People who go to the gym regularly to strength train, must also work on flexibility to avoid overuse and injury. It doesn't matter how much weight you can lift, if your body is not aligned correctly you will never reach optimal levels of performance. I will be posting some videos on corrective exercise and flexibility training on you tube soon be sure to check them out!

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Quinoa and Chicken Stir Fry


Ingredients: organic carrots, onions, black beans, beansprouts, broccoli, mushrooms, coconut oil, salt, pepper, chicken, cashews.


First gather all ingredients and slice up the vegetables into quarter size pieces. Melt some coconut oil over medium heat in a deep sided Sautee pan. Start boiling two cups of water to cook one cup of quinoa. Slice up the chicken, then melt some coconut oil in another frying  pan. Season the chicken with salt and pepper and start pan frying it. While the chicken is starting to cook place the broccoli and carrots in the bigger Sautee pan. Stir them thoroughly then add other vegetables.

 By this time your water should be boiling, so add the cup of quinoa to the water then reduce the heat to a simmer. Make sure to stir all the vegetables well and that the chicken doesn't overcook. It takes about 12-15 minutes to cook the quinoa, by the time its finished everything else should be done. Take the cooked chicken and add it to the veggie pan. Pan roast a cup or so of cashews then add the to the stir fry also. Now all the ingredients besides the quinoa is in the stir fry. We added some teriyaki sauce to add flavor, but this is optional. Turn the heat low and let all those wonderful flavors marinate together. Last put stir fry into a bowl, then add a serving of quinoa and mix everything together. You are now ready to eat! This is a nutrient rich dish, that is healthy and loaded with falvor!! Remember eating health doesn't have to be boring. 

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Core training has become a cornerstone of physical fitness. The objective of  core training is to strengthen the deep and superficial muscles that stabilize, align, and move the trunk of the body.
Historically strengthening the core has been prescribed to many patients with lower back problems. Today core training has become popular amongst athletes to improve sports performance. A weak core is a fundamental inherent to inefficient movement that may lead to pattern overload and eventually injury. A properly designed core training program will help a client gain neuromuscular control, stability, endurance, strength, and power of the core. The local stabilizers are muscles that attach directly to the vertebrae. These muscles provide support to your spine and help stabilize it through movements. The core is the origin of all movement and the center of gravity for the body. An efficient core is important to maintain proper muscle balance throughout the whole human movement system.


 Numerous studies have shown that training the core properly can help prevent or rehibitate people who suffer from lower back pain. Core stabilizing exercises restore size of muscles and can help fix imbalances. The stronger and more efficiently you strengthen your core, the less likely you will be to suffer from lower extremity pain. Most people think of core training as just doing sit ups. In reality it is training all the muscles that make up the lumbar pelvic hip complex. It is so important to how the rest of your body moves. If you have a weak core or muscular imbalance that isn't addressed, it will eventually lead to injury. I will be posting some good core exercise later in the week! Have a health and happy Saturday!! 





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Their are tons of benefits to eating raw vegetables! Vegetables play a important role in providing the body with what it needs to function properly. They provide our cells with vitamins, minerals, fiber, essential oils, and nutrients. While eating cooked veggies is good for you, their are certain advantages to eating raw vegetables. Cooking them destroys certain essential nutrients such as vitamin C and also kills productive enzymes that help you digest food. They are low in fats and calories, they are also a great source of dietary fiber. Their high fiber content leaves your body feeling full and can prevent cravings. Eating foods rich in fiber is associated with lowering the risk of chronic disease and heart problems. Soluble fibers found in raw vegetables can also lower and control the levels of "bad cholesterol" in the blood stream.


 The food supply in the U.S. has become so abundant with processed or genetically engineered foods, its important to make sure your feeding your body what it needs to operate properly. Real food, not overly processed chemically injected substance. Chronic disease along with a lot of other ailments have been linked to theses "foods." Eating raw cruciferous vegetables has been proven to lower the chances of getting certain types of cancer. Raw vegetables contain higher amounts of antioxidants, which help strengthen the immune system. The best place to get fresh and seasonal veggies is at local produce stands or farmers markets. Buy local organically grown food! Its one of the best things you can do to keep your body healthy! You really are what you eat..

 

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We need to teach the next generation the importance of  eating healthy natural foods. Kids are sponges, they absorb what they learn at a early age and these habits usually stick with them into adulthood. It is are responsibility as parents, teachers, coaches, and community members to ensure we stop the current trend of obesity and chronic disease occurring in our country. It amazes me that we still have soda machines, snack machines, and highly processed foods in every school in this country. Thier is nothing more important to your health than what you put into your body. You cannot rely on the school system to provide kids with the foods they need to to have a well balanced diet. Kids need fruits, vegetables, and natural foods, not a bunch of highly processed, sugary snacks.

Its that time of the year again when kids go back to school. Instead of ceral in the morning, try making them eggs and fruit. A healthy breakfast is very important to having energy to make it through the day. Encourage them to bring fruit, veggies, and nuts to snack on. Having a candy bar or some cheese sticks once in awhile is fine, but when kids live off these highly processed foods they start to develop problems. Until the food supply in the school system is completely revamped and healthier choices are available in abundance, we must all play a part in educating future generations.

You really are what you eat, so choose carefully!!

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Their are numerous benefits to strength training. In the fitness industry you meet a lot of people who don't want to lift weights because they think that it will make them bigger. When your goal is fat loss, which is the case for the majority of clients that hirer trainers, building muscle is essential to your success. The more muscle you have on your body the less fat you will have. Muscle also takes more energy to maintain than fat, so the more muscle you have the more calories your body will burn to maintain these muscles. People are often so concerned with weight-loss that they judge their progress solely on what the scale reads which is a recipe for disappointment. So many different factors effect the scale, you will drive yourself crazy stepping on it every morning awaiting results. The most effective way to lose fat and build muscle is to eat the right foods, strength training, drinking enough water, and getting plenty of sleep.


 Cardiovascular exercise is an important factor to your health, but not necessarily the most effective for fat loss. Combined with the previously mentioned activities it can definitely help you reach your goal, but just doing cardio isn't going to help you build the muscle you need to burn fat. People who only do cardio usually burn as much muscle as fat, so they might lose weight, but their body composition will stay the same. My advice to anyone who's goal is to lose fat, is go to the gym and start training! The more muscle you build, the more energy you will burn at rest. Learn how the body works and then make it work for you! Their really is no better feeling in the world than being fit and healthy!!




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                                                Broiled Chicken with a Lime and Cilantro Salad

 

 

Ingredients: Chicken breast, cucumber, cilantro, lime, bell peppers, onions, jalapenos, salt, pepper

 

1) First chop up all the ingredients for the salad. Dice everything up to roughly dime size pieces, then place them into a bowl. Chop up the  cucumbers, onions, peppers, and cilantro then squeeze four to five limes into the salad. Sit the bowl into the refrigerator and let the flavors infuse together.

 

2) Preheat the oven to 375. Place a piece of tin foil over a baking sheet. Season your chicken, I used salt, pepper, and creole seasoning. Bake the chicken for 15-20 minutes, then turn on the broiler for about 3-5minutes  to char up the seasoning. It gives the chicken a good crust that goes awesome with the salad! The last thing you have to do is plate the salad and slice up your chicken. This is a flavorful, healthy, and delicious dish!!

 

 

 

 

 

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The importance of spending time in nature. In todays busy world sometimes we forget to take some time to appreciate all the beauty that surrounds us. Working all week indoors can take its toll on the body. Stress can be very harmful to the mind and body as well. It is very important to disconnect from all your daily chores and duties and spend some time alone with good old mother nature. Research has shown that walking barefoot for as little as 10 minutes can seriously reduce stress levels. If you spend long hours indoors whether at school, work, home or the gym, you are often breathing in stale air, recycled thru dirty filters. Go outside, breath in the fresh air, and allow your body to recharge. Their is numerous benefits of exercising outdoors, including decreased anxiety, reduced stress, and increased energy levels.


 We have become a society who is so connected to computers and television that most people spend their downtime glued to the tube. If you are always starring at a screen your not giving you mind a chance to rest. Go sit in the sun, watch the trees sway in the wind, and  just breath. Leave all your problems and worries inside and unplug for a little bit.You will be amazed how much more relaxed and focused you feel. So turn off Netflix, leave your cell phone at home, and go spend some time outside. Your body will thank you. Being healthy isn't about looking a certain way, its about feeling good and treating your body how it deserves to be treated. Have a healthy and happy Friday!     



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This is one of my clients who's had great success since she's chosen a healthier lifestyle. Gail Thomas is 51 years young and works full time! She trains 2-3 times a week with me, and also comes in on her own time. While eating healthy and natural foods, she has also been very consistent in her workouts. Gail has dropped 13 pounds, but more importantly has lost over 10% body fat since she started training without supplements, fat burners, or miracle shakes! She has gained strength and lean muscle over this time and is proof of the benefits of living an active and healthy lifestyle! This is just one of the many reasons why I love my job! Gail you are an inspiration to us all! Great job my friend!!

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Learning to eat the right foods, at the right time is crucial to your success in changing your bodies composition. As a trainer one of the most common herd questions is "how do a lose weight the fastest." I hate this question! My goal as a trainer is for my clients to lose weight in a healthy manner, and keep the weight off. Their is no shortcut, magic pill, or shake that will take the weight off. Fat loss is a gradual process. The reason I don't believe in meal replacements and restrictive diet plans is that they are not sustainable. Sure if you go on a really low calorie / carb diet, the scale will drop faster, but so will your energy levels. Once you stop the diet, all the weight you have lost comes right back, and you are where you started. These restrictive diets will also reek havoc on your metabolism.


  A healthy way to lose body fat, and keep it off, is fueling your body with real natural food. You want to eat four to six smaller meals throughout the day. The reason for this is to increase your metabolism and provide your body with the energy it needs to get thru the day. I m definitely not talking about McDonald four times a day. Eating fresh vegetables, fruits, nuts, seeds, wild caught fish, organic beef and poultry. The reason obesity has become such an epidemic in America is because most of our food supply is loaded with chemicals and preservatives. If you cut out added sugar, GMOs, and highly processed food, you will be amazed with how your energy levels change. Eating smaller more frequent meals also helps prevent you from overeating. A very common occurrence is people who don't eat enough during the day, then completely stuff themselves when they do have a meal. This is very tough on the digestive system. Your body can only absorb so many nutrients at one time. Anything that's not used will be stored for energy as fat. Understanding how the body works is important step to reaching your goal. So avoid all the miracle supplements and gimmicks out there. Just focus on eating real food!


    

 

 

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Their are many different phases of training. In todays society we have more structural imbalances due to sedentary lifestyles than ever before. Strength, power, endurance, flexibility, speed, agility, an balance are all key components to fitness. It is important to address muscular imbalances and postural distress before moving on  to the next phase of training. One of the biggest mistakes of people who start an exercise program is not understanding how the body works and use improper form when lifting. This will often lead to mediocre results or injury. A fitness professional should set up a program for you that corrects these issues. The human body is capable of so much, but you will never reach its full potential until you correct these imbalances.


 Being healthy is more than just lifting weights and eating the right foods. Its about getting in touch with your body and treating it well. The body needs time to rest and recover. This is a very important
step to recharging your energy levels physically and mentally. Stress is another major factor to your health. Though we cant control are stress levels, if you exercise regularly, eat well, and get plenty of sleep, you will reduce them. People often view getting in better shape as a physical task. In reality, it is more mental than physical. Sure, the hour you spend at the gym is more physical, but what you do with the other 23 hours of your day, is where the real results come from! Self discipline to make the right lifestyle choices to reach your goals. Becoming fit and healthy is a life long journey. Everyone looks forward to the view from the top of the mountain, but all the happiness and growth occurs during the climb! Have a healthy and relaxing Sunday!!








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All calories are not created equal. This is one of the biggest problem with the food supply in America! Over the last decade  most Americans waistlines have  expanded. Food companies have been cashing in on products that offer less calories, less fat, and less carbs. The problem with this is if you remove calories, fats, and carbs from an item, it leaves the product tasting bland. So these companies place artificial ingredients into their product to add taste. Most of these products are genetically modified organisms produced by our countries biggest enemy, in my opinion, Monsanto. This is the company responsible for agent orange, numerous pesticides, and now engineering ingredients for our food supply. Since the introduction of these GMOS our nation has become increasingly sick. Chronic disease is on the rise from obesity to different types of cancer. If your body doesn't recognize the ingredient its trying to digest it will be stored as fat. So even if your eating the right amount of calories, you will still gain weight.


This is why I push the importance of eating whole natural foods so much! The human body is adapted to break down nutrients in real food and convert them to energy. If we replace these essential nutrients with chemicals we are not getting what our bodies need to perform adequately. This will often lead to inflammation, increased cravings, and forms a breeding ground for sickness. The only way to counter act this growing epidemic is to quit putting these harmful chemicals in  our body. The key  to stopping this trend is eating real food. Go to farmers markets and buy local produce. Buy farm fresh eggs, organic meats, and poultry. Get fresh caught fish from local markets. Avoid anything that has an ingredient you eyes don't recognize. The most important factor in your health is what you put in your body, so choose wisely!








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