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Where do you get your motivation?

November 10, 2016

M.O.T.I.V.A.T.I.O.N. we all need it!

Sometimes YOU need to read it, digest it, then comprehend the words to really find

the motivation you are looking for.

Are you ready to be . . . . . . Motivated to committing a change to your mind set. Motivated to understanding the food you eat and the training you do (or not do) will determine your body size and shape. Motivated to understanding why you exercise, why you should eat healthy and why you need to keep a positive attitude. Motivated to stop saying tomorrow, but start today and get closer to your goals. And then . . . . Motivated to loving every accomplishment big or small, because you never know who you might be inspiring!

YOUR MOTIVATION!

Read each of these quotes below, memorize them or print them out to get yourself motivated!

Have a FIT , FABulous and FOREVER Motivated Day Today and Every Day!

5 Simple Steps to a Tight Booty in No Time

November 8, 2016

EVERYONE WANTS A TIGHT BOOTY . . . .

HERE ARE 5 SIMPLE YET VERY EFFECTIVE EXERCISES

TO GET THE TONED AND TIGHT BOOTY YOU ARE LOOKING FOR!

I love these exercises because YOU can do them anywhere………the beach, the park, your hotel room, your home! They are extremely effective in toning and tightening your booty, all in such a small space, so there is no excuse not to begin today and keep it going for awesome results.

You can do these exercises with or without a resistance tube, but I will be showing you how to do it with a tube, as there is more resistance; therefore, YOU will gain greater strength building and toning and the resistance tubes come in varying strength and so portable you can take them anywhere!

Before you begin, do a quick 5 minute warm up. You can run sprints (if outside) or jog in place (if inside), do jumping jacks, pretend to jump rope or whatever you like.

LOW SQUAT PULSES

Start with feet shoulder width apart, knees forward

and bend at the hips. Keep booty low and pushed back,

so knees are not over your feet. Stay low and pulse.

Resistance Tube: Step on tube with feet and

keep hands upright for resistance.

Do: 5 sets of 20 or 5 sets of 30 (more advanced)

STATIC LUNGES

Place one foot forward, with the other foot behind

in a lunging position. Keep core tight and slowly lower

into a lunge while keeping your front knee forward without

extending past your foot and the back knee dropping

down towards to ground.

Resistance Tube: Place front foot on top of tube

and keep hands in an upright position while lunging.

Do: 3 sets of 10 (each leg) or 3 sets of 15 (more advanced)

LOW SQUAT SIDE WALKS

Place both feet shoulder width apart on tube with knees

forward without extending past your shoes. Push booty back. Staying low, walk to the left and then return and walk to the right.

If you have space constraints, take one foot left joining other foot to meet and vice versa.

Resistance Tube: Place both feet on tube and keep hands upright.

Do: 2 sets of 20 steps each way or 3 sets of 25 (more advanced)

SQUATS

This is a full squat move. Place feet shoulder width apart on

tube with hands on handles in an upright position.

Slowly lower your booty down, while keeping it pushed back

then slowly return to starting position. Keep knees forward but

never extending past your shoes.

Resistance Tube: Place both feet on tube with hand upright.

Do: 3 sets of 20 (slow move) or 5 sets of 20 (advanced)

SIDE LEG RAISES

Place most of the weight on left leg and bend knee slightly. Slowly

raise right leg, keeping it straight and pulse outward. Keep core

tight. Do not let left knee extend past your shoe.

Resistance Tube: Place both feet on tube and hands upright.

Do: 3 sets of 15 (each leg) or 5 sets of 20 (more advanced)

You should feel your quadriceps (front muscles of your legs), your hamstrings (back muscles of your legs) and your inner and outer leg muscles tightened, tired and toned! If you find that some of these exercises are too difficult then drop the sets from 3 to 2 and/or you can drop the reps of each exercise too. Keep track of how many you are accomplishing, so that next time and there afterwards YOU can see and will begin to FEEL A MORE TIGHT BOOTY!

Don’t stop once it begins to feel easier, challenge yourself by beginning to add more sets to each exercise and/or reps to each exercise. Looking to really tighten AND burn more calories? Add a H.I.I.T. workout to the beginning or ending of this workout. You will get all the benefits of toning, while also getting the cardio workout in to burn more calories!

The holidays are approaching, so don’t let your workouts slip, keep going with your exercising so you can stay and feel stronger, more refreshed and less stress during this busy time of year!

YOU DID IT . . . . . . 5 SIMPLE STEPS TO A TIGHT BOOTY IN NO TIME!

CLOTHING: Top by GAP Fit, Bottoms by Athleta

This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, but I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.

What Happens to Your Body when You give up on exercise

November 4, 2016

Do you feel like hanging up your running shoes & forget about exercising ever again?

Is exercising really worth it?

I don’t see any changes in my body, so why keep doing it?

Have you thought about what happens to you body when you don’t exercise? I am sure YOU have asked these questions at some point in your life! Have you ever thought about how YOU would feel and look if you never exercised again? Take a look at the unhealthy and high rising medical rates in our country due to the many choices we make that can affect our health.

Did you know that when you STOP EXERCISING that it ONLY takes 2 weeks to loose a significant amount of fitness you gained working out? There have been studies showing that in as little as 10-14 days after you stop exercising your muscle strength, stamina and flexibility all decline and will continue to decline. One study showed muscle mass was declined by 20-35% with people who were immobilized for 2 weeks. So, YES it does make a difference if you stop exercising. And when you do exercise to gain muscle strength and endurance, don’t let all that hard work go to waste…….. as it takes 6 weeks to gain back what YOU lost in 2 weeks of no exercise.

MAKE THE TIME . MAKE THE EFFORT . GAIN ALL THE BENEFITS .

Here are just a few of the MANY REASONS you must NOT give up on exercise:

Stress Releaser – lack of exercise changes the way your brain deals with stressful situations and makes it more difficult to think clearly.

Sleep Promoter – most people sleep better when exercising regularly and more alert during the day. This is due to more blood flow in the brain.

Not just Muscle Strength but Bone Strength – if you don’t put stress on your bones by exercising, you can suffer low bone density and possibly osteoporosis.

Weakened Immune System – without regular exercise, your immune system can weaken, making it harder for your body to fight off viruses and the flu.

SO WHY QUIT EXERCISING or if you haven’t started WHY NOT START!

What’s YOUR Motivation? We all want to live the “healthier life”, BUT where and how we get that motivation is dependent on us! Have you dug down deep inside to find your inner inspiration? There are times in our life where we feel eager , motivated and ready to take on any challenge……..then there are times when we get frustrated, procrastinate and think that ONE DAY more or ONE WEEK more won’t make that much difference! BUT, the longer you wait and the more time that passes, the less chance we will start or continue to reach our fitness goals (or any goals for that matter). So, the more focused YOU are and the more YOU set your goals, the better the chance you will have starting and exceeding these goals.

Ask Yourself These Questions:

What is my goal for achieving better fitness, like gaining strength, getting more flexible, getting more toned, loosing weight, etc?
How many days a week will I commit to exercise ?
What time of day will work best for me to keep my commitment to my fitness goals?
Who can I share my goals with to help me achieve them?

Be Specific with your unique goals, then you have a greater chance of achieving them!

I would love to hear about your goals, so please share them with me if you want!

YOU CAN DO THIS……….You will never say, I wish I did not achieve my fitness goals!

Loose weight faster by reading food labels

November 3, 2016

EAT CLEAN . HIGH PROTEIN . LOW FAT . LOW SODIUM . LOW SUGAR ……….

There are so many things to understand and remember when grocery shopping!

Let me make it easier for YOU to understand with my guide

so you can loose the weight faster and keep it off!

FIRST THING . The most nutritious foods for your body will always be fresh fruits, vegetables, dairy and meat that requires no label to tell what the ingredients are. So, YOU know exactly what you are putting into your body when you digest it! Now, I also recommend eating as much organic as possible to avoid added chemical and hormones……..but more information on that in a future blog post.

HOW TO TAKE THE CONFUSION OUT OF UNDERSTANDING FOOD LABELS . Some studies have shown that people who take the time to check out the food labels weighed on average almost 9 pounds less than those who did not read the labels at all. So, here is a guide to help YOU when you are going grocery shopping to choose the best possible product to help you loose weight and/or keep it off!

TIP: If you can not pronounce the ingredient, that is a very good sign that you should avoid it, because your body can not figure out what it is either!

TRICKS: Many words are placed on labels to convince you that they are healthier, when actually they are just tricking you into believing they are a better option. Like these below:

Light: it can have many different meanings, from fewer calories (yet sometimes sugar content is higher to give more flavor), lower in sodium and lower sugar (yet sometimes the sodium is higher to give more flavor too)

Sugar-free: many times a sugar free product is filled with fats or sodium to give flavor or filled with artificial sugar ingredients which is not good for your digestion.

Fat-free: this does not always mean low in calories, and many times the product is filled with other ingredients like fats, sugars and sodium instead.

Natural: this could mean many things and don’t assume because it says natural that it is a healthy option, read the label to see what the ingredients are.

WHAT TO LOOK FOR ON THE LABELS

FIBER .

Benefits: intestinal benefits to keeping bowels clean, making you feel full on fewer calories, help prevent heart disease and type 2 diabetes.

Daily suggestion: 25 to 28 grams

SUGARS .

Benefits: hmmmmm, not really much here, and know that regardless of where the sugar comes from (honey, processed, agave, etc.) your body will still process it the same way, so watch your intake. Read my blog post on Sugars for further detail.

Daily suggestion: read the labels and try to avoid any product that list sugar content in double digits, with no more than 10 grams.

PROTEIN .

Benefits: it is the building block for muscle development.

Daily Suggestion: Research shows that we can not use more than 30 grams of protein at a time, so space out your consumption throughout the day. Read my blog on Protein for further detail on protein amount for your body.

SODIUM .

Benefits: Everyone needs sodium in their diet, but that is usually not a concern, since so many foods are laced with sodium. Many products you would be surprised how much sodium is in there. Too much sodium can elevate blood pressure, lead to heart problems, and cause you to retain water and feel bloated. So watch your intake!

Daily Suggestion: Look for products with less than 500 mg. sodium per serving. The maximum daily limit is 2,300 mg. but if you consume less your health and weight will benefit more.

CALCIUM .

Benefits: is one of the best ways for bone strength and development.

Daily Suggestion: depending on your age, but the minimum amount is 1,000 mg. 19-50 yr. old, 14-18 yr. old 1,300 mg, 51-70 yr. old 1,200 mg., 71 + yr. old 1,200 mg

CARBOHYDRATES .

Benefits: necessary for brain and muscle function. Complex Carbs (fruits and whole grain breads, pasta) are the best type of carbs, while Simple Carbs (white & processed flours offer very little or no nutritional value)

Daily Suggestion: depending on your activity level, the average person should have 45-60% of your daily calories come from here.

FATS .

Benefits: look for unsaturated fats “healthy fats”, like avocados, nuts, seeds, olives.

Daily Suggestion: Total fat: 65 gr. or less per day. Saturated fats 20 grams or less per day. Trans fat 0 grams per day.

Good luck and happy shopping………remember the time spent

reading the labels can help you loose weight and keep it off!

FIT Travel to Chicago

November 1, 2016

Great Shopping . Beautiful Skyline . Amazing Architecture . Fabulous Museums . Delicious Food . Awesome Sports (like, Chicago Blackhawks😊) . AND Keeping FIT

Yes, with all the wonderful things to do in this city, YOU can obtain FIT TRAVEL while visiting in Chicago for work, on vacation or just anytime !

With the changing of the seasons, this brings different ways to exercise there, so if you can get outdoors (I was just there 2 weeks ago, and still amazing to be outside!) do it and bundle up if necessary, so YOU can get those calories burning!

One of the BEST places to get different types of exercise in Chicago is at the Lakefront Chicago Parks. Go to the link to find great detailed information, but here is some of the sports they offer to get YOUR workout in:

Kayak, Bicycle Paths, Walking & Jogging Paths (18 miles), Volleyball Court, Basketball Court, Tennis Court, Soccer Field, Baseball Diamond and more!

Here is an estimate of the average number of calories burned with 30 minutes of continuous activity at a moderate intensity level, the first number of calories burned is for a 140-150 pound person and the second number of calories is for a 170-180 pound person.

Biking 256-272 cal. 308-328 cal.

Jogging 276-290 cal. 315-331 cal.

Walking (2 mph) 80-85 cal. 96-103 cal.

Walking (3.5 mph) 122-129 cal. 146-156 cal.

As you can see from above that if you are walking and increase your speed, you will burn a greater number of calories, so try to push yourself!

HERE IS A WALKING . RUNNING . BIKING ROUTE IN CHICAGO

The walking, jogging and bike routes can be used interchangeable, depending on how far you want to go and what mode of exercise you want to partake in!

The first walking/running route is easier at 3.3 miles (notice it is along Michigan Avenue!), while the second walking/running route is more difficult at 8.4 miles.

The first biking route is easier at 3.2 miles, while the second biking route is more difficult at 8.4 miles.

Looking for some nutritious, healthy options for eating while in Chicago, after your great workout? Here are a few that I recommend! I know there are so many more to choose from, so please let me know below about any favorites you have visited and would like to share with others!

Protein Bar . healthy food that can be served quick . 352 North Clark Street . Chicago (there are 2 other locations) . 312.527.0450

Goddess & the Bakers . all day cafe with some great healthy options . Navy Pier 600 East Grand Avenue Chicago (there are 2 other locations) . 312.285.2630

GreenZebra Chicago . a contemporary vegetarian experience. 1460 West Chicago Avenue . Chicago 312.243.7100

Now that you finished your exercise and had a healthy nutritious breakfast or lunch, go enjoy the rest of the day and night in this beautiful city………here are some things that my family love to do in Chicago!

Best Football Beverages with Reduced Calories

October 28, 2016

The BEST Football Beverages with Reduced Calories (Part 2)

to go with the BEST Football Foods without the Guilt (Part 1)

150 calories or less………

CARDINALS Cosmo: 1 1/2 oz. vodka, 1/2 oz. fresh lime juice, 1/2 oz. cranberry juice, 1/2 oz. club soda, orange peel. Mix vodka, lime juice, cranberry juice, club soda, then garnish with orange peel.

PANTHERS Punch: 3 oz. red wine or white wine, 4 oz. club soda, fruit garnish and ice. Stir wine and soda then pour over ice and top with fresh fruit garnish.

RAMS Rum & Coke: 1 1/2 oz. rum, diet coke. Pour ingredients over ice and top with lime garnish.

TEXANS Tequila Sunrise: 1 grapefruit wedge, 1 orange wedge, 1/4 c. grapefruit juice, 1 T. fresh lime juice, 1 t. sugar, 1/4 c. tequila, 1/4 c. club soda. Combine all ingredients (but club soda) and stir until sugar is dissolved, then add ice and top off with club soda and garnish with grapefruit & orange slice.

REDSKINS Rita’s: 1 1/2 oz. tequila, 1/4 oz. o.j., 1/4 oz. lime juice, 1/4 oz. lemon juice, 1/4 oz. agave nectar, mix and pour over ice and garnish with lime slice

MOTOWN Mojito’s: 1 oz. fresh lime juice, 2 t. fine sugar, 1 c. crushed ice, 10 fresh mint leaves, 2 oz. white rum, 2 T. club soda. Stir lime juice & sugar until dissolves, add ice and mint and shake, then stir in rum, and club soda, pour into glass and top with fresh mint leaf.

BRONCOS Bloody Mary: 1 oz. vodka, 4 oz. tomato juice, 2 dashes Tabasco, 2 dashes Worcestershire sauce, 1 stalk celery. Mix all liquid ingredients, then pour over ice and stir in celery stalk.

Lower Calorie Beer with High Flavor

Corona Light 99 calories

Guinness Draught 125 calories

Miller Lite 96 calories

Heineken Lite 99 calories

Coors Light 102 calories

Amstel Light 95 calories

Stella Artois 154 calories ( I had to add this beer even though it is 4 calories over the 150 calories, as it is a great flavorful beer with lower calories)

Thank you to Tom and Grant for their “professional” input!

GO TEAM!

Guilt Free Nut Butters & Chocolate Nut Butters

October 22, 2016

Who doesn’t love Almond or Peanut Butter……or Chocolate Hazelnut Spread?

Well, depending on what type you buy will determine if your nut butter becomes a fat laden additive nut butter or some have more unhealthy calories than a candy bar! I am sure you have heard by now that nuts provide many healthy nutrients for us, so here is some of the great benefits of NUTS!

NUT NUTRITION FACTS:

Rich in energy, protein, vitamins, minerals, antioxidants, omega 3-fatty acids, potassium, magnesium, folate, calcium, iron and more.

Nuts are linked to lowering cholesterol and better heart health, BUT nuts are higher in calories, so YOU do want to choose wisely, as portion control is very important!

SO WHAT MAKES A BAD PEANUT BUTTER?

Many store bought brands are filled with ingredients that take away from the nutritious part of eating nuts. Look at this ingredient list of the most popular store brand: roasted peanuts (that’s good), sugar (in your peanut butter!), hydrogenated vegetable oil (1st oil), cotton seed oil (2nd oil), rapeseed oil (3rd oil), partially hydrogenated cottonseed oil (4th oil), salt………….YUCK!!!!

WHAT’S SO BAD ABOUT THE CHOCOLATE HAZELNUT SPREAD?

Well, we think hazelnuts…….those are good for us, and chocolate is suppose to be good for us (Yes, I do agree with a little dark chocolate every night, Tom and mine staple!) BUT look at the ingredient list: sugar, vegetable oil, hazelnuts, skim milk powder, fat reduced cocoa powder, emulsifier (soy lechitin), flavoring ………..YUCK AGAIN!

SO………..ARE YOU READY FOR A GUILT FREE NUT AND CHOCOLATE SPREAD RECIPE?

Almond Nut Butter

1 c. roasted almonds (salted or un-salted, whatever your preference)

1 T. coconut oil

pinch of sea salt (optional)

THAT’S IT!

Place almonds in your food processor and turn it on high. (I have a wonderful big Cuisinart, but tried my small, less expensive food processor for easy clean up and to see if it would work for my little college blog followers😊, and yes it works too!) Depending on the speed and power of your food processor, mine took about 5 minutes to process until the almonds turn to butter. You might need to scrape down the sides a couple of times. Once you get the desired consistency, add the coconut oil and salt. Place in a mason jar to keep fresh. Voila, that’s it, your guilt free nut butter!

CHOCOLATE NUT BUTTER

1 c. roasted almonds (salted or un-salted, I prefer un-salted for this recipe)

1 T. unsweetened cocoa powder

1 to 2 T. honey or maple syrup (depending on sweetness as to how much you add)

1 T. coconut oil

pinch of sea salt

garnish with chocolate chips, if you prefer

THAT’S IT!

(Same as above) Place almonds in your food processor and turn it on high. (I have a wonderful big Cuisinart, but tried my small food processor for easy clean up and to see if it would work for my little college blog followers😊, and yes it works too!) Depending on the speed and power of your food processor, mine took about 5 minutes to process until the almonds turn to butter. You might need to scrape down the sides a couple of times. Once you get the desired consistency, add the coconut oil, cocoa, honey or maple syrup, salt and blend until smooth. Place in a mason jar to keep fresh. Voila, that is it, your guilt free chocolate nut butter!

HOW ABOUT SOME SNACK FOOD IDEAS TO GO WITH IT!

celery stalks with almond butter

apple slices with almond butter (this is one of my favorite snack foods!👍)

whole grain crackers with almond butter

Ezekiel bread (or any wholesome sprouted bread) with almond butter & sliced bananas

strawberries with chocolate nut butter

banana slices with chocolate nut butter

NOW you can enjoy the GUILT FREE ALMOND BUTTER AND CHOCOLATE NUT BUTTER with any of these items above, or let me know of any other great food items you try!

Also, you can substitute the almonds with cashews for another great nut butter, or most any other nut!

How to stay fit and get slim eating protein

October 20, 2016

What nutrient builds and repairs muscles? Maintains bone health? Burns calories to digest it? How much protein do I need daily? What foods provide the best protein? What protein powders are the best?

Protein, Protein, Protein, is your answer!!!! BUT, there are different types of proteins and YOU need to make sure and get the right amount of protein for your body and activity level.

Here are just a Few of the Many Great Benefits of Protein:

contains amino acids to create muscle, maintain bone health, keep blood pressure in check
can assist you in keeping you slim because protein is slower to digest than carbs, therefore you need a smaller amount to keep you feeling fuller longer
your body burns calories in order to digest the protein
build and repair tissues, skin, hormones & blood

When choosing protein, you need to focus on lean meats, poultry, fish, eggs and dairy as that is the way to stay fit and keep you slim by eating protein! (As you can see from my photo above, I am not a big animal meat eater, but you can still get sufficient protein without eating meat!) There is also plant based proteins, like beans and nuts too. There are different nutrients found in each protein type, so it’s important to combine the 2 to get the most nutritious balance.

How much Protein do I Need to Consume Daily?

The RDA suggests 0.36 grams protein X per pound of body weight (example, 0.36 gr. X 150lbs. = 54 gr. protein per day) , BUT that is only the minimum. For optimal health and to maintain or build muscle YOU will need to eat more protein than the minimum!

Here is a Daily Protein Intake Suggestion:

non-exerciser/minimal exerciser (0 to 1 day/week): 0.4 grams

regular exerciser (3 days/week): 0.5 to 0.7 grams

very active exerciser (5 to 7 days/week) : 0.7 to 0.8 grams

Formula: 0.__grams (determined by above) X ____lbs. (your weight) = 0.__grams protein per day

What are the BEST Food Items that have the MOST Lean Protein?

Chicken breast or turkey breast, 4 oz. (skinless) 34 gr. (170 calories)

Beef or pork, 4 oz. 30 gr. (300 calories)

Salmon, 4 oz. 28 gr. (200 calories)

Shrimp, 4 oz. 26 gr. (140 calories)

Greek yogurt, 6 oz. (plain, 0% fat) 17 gr. (100 calories)

Cottage cheese, 1/2 c. (1% fat) 14 gr. (80 calories)

Tuna, 2 oz. (canned, in water) 11 gr. (50 calories)

Tofu, 4 oz. (extra firm) 11 gr. (110 calories)

Milk (fat free), 1 c. 8 gr. (80 calories)

Edamame, 1/2 c. 8 gr. (100 calories)

Beans, 1/2 c. 8 gr. (120 calories)

Quinoa, 1 c. 8 gr. (220 calories)

Spaghetti, 1 c. 8 gr. (220 calories)

Cheddar/swiss cheese, 1 oz. 7 gr. (110 calories)

Almond or peanut butter, 2 T. 7 gr. (190 calories)

Egg, 1 large 6 gr. (70 calories)

Whey protein powder is one of my favorite choices for getting fast, easy and nutritious protein which helps keep you stay fit and slim! BUT not all protein powders are created equal. I like whey protein powders, as they are one of the purest forms of protein you can get. When you buy protein powder look at the ingredient list, as whey protein isolate should be listed first in the ingredients to be considered a great product.

How to Choose the BEST Protein Powder?

look at ingredient list – confirm whey protein isolate is listed first
look for natural sweetners (stevia) and avoid artificial sweetners (sucralose, aspartame, formaldehyde) Read my blog about the truth of sugars, for more information.
protein should be 70% to 80% of the ingredients, how do you know? Calculate below!

Calculation for Protein Content in Protein Powders:

Look at label at take __gr. of protein divide by __gr. serving size = __% protein

For example, 25 gr. protein divided by 28 gr. serving size = 90% protein, to be considered a great protein amount, it should be 70% to 80% protein, if not, you’re consuming too many fillers!

Christie’s BEST Protein Shake/Smoothie

1 c. almond milk (unsweetened) Calcium, Vit. D, Vit. E

1 scoop whey protein powder Protein

1 tsp. cocoa powder (no sugar) Potassium, Magnesium, Iron

1 tsp. coconut oil Healthy fats

1 tsp. chia seeds Fiber, Potassium, Magnesium, Calcium, Iron

1 frozen banana Potassium, Vit. C

Serving size: 1

Blend . Drink . Enjoy knowing you are getting a delicious, nutritious, easy, high protein drink (This is my breakfast each morning, so I can get my protein right after my workout & quickly get my meal before I head out to my clients to train, it’s a perfect meal!)

The Ultimate Truth Sugar Guide!

October 17, 2016

SUGAR SUGAR SUGAR!

Natural sugars, sweetners, alternative sugars, processed, non-processed

Here is the Ultimate Truth Sugar Guide to clear up the confusion

We all enjoy having something sweet to eat, but did you realize how much sugar is in the foods we eat everyday? The average person consumes 130 pounds of sugar a year! The American Heart Association recommends consuming no more than 25 grams (women), 38 grams (men) of sugar/sweetner per day. We usually know when we are eating a dessert that we are consuming sugar, like a candy bar, but you might be surprised what other foods you are eating that have a very high sugar content. Listed below in the sugar guide, is some of the highest sugar content foods that we consume regularly without realizing how much sugar is being digested!

Sugar Grams in Everyday Foods

Candy Bar: 1 bar 36 grams

Raisins: 1/2 c. 43 grams

Fruited Yogurt(depending on brand): 8 oz. 20 -43 grams

Cola/Sprite: 12 oz. can 33 grams

Grape juice: 1 c. 35 grams

Canned soups: 1.5 c. up to 15 grams

Salad dressing: 1 T. (many people use a couple for a salad) 4 grams

Tomato Sauce: 1/2 c. 12 grams

Granola/Protein Bars: 1 bar 9-12 grams

Sugar alternatives that actually have some nutrituous benefits.

🔆Remember moderation is important when consuming any type of sweetners!

Maple Syrup (pure): 52 cal. T. the darker the color the more flavor & antioxidants

Nutrients – calcium, iron, magnesium, potassium, zinc, thiamin, niacin, B6

Uses – beverages like coffee (iced or hot), vinegarette dressings, oatmeal, pancakes

Honey (pure,raw): 64 cal. T. the darker the more flavor

Nutrients – flavonoids, antioxidants, anti-bacterial,

Uses – unflavored Greek yogurt, hot beverages, oatmeal

Molasses: 58 cal. T. the darker the more nutrient dense

Nutrients – potassium, calcium, iron, antioxidants, magnesium, B6

Uses – BBQ sauces, chili, baked beans

Stevia: 0 cal. but it is a processed item that can cause stomach distress in some people

Nutrients (stevia leaf) – calcium, potassium, magnesium, zinc, Vit A

Uses – beverages, smoothies, salad dressings, baking

Coconut Palm Sugar: 45 cal. 1 T. unrefined retains the nutrients

Nutrients – potassium, zinc, iron, calcium, polyphenols

Uses – sprinkle on fruits, coffee, Greek yogurt

🔆Don’t let sugars destroy your path to a healthy lifestyle, always look for ways to minimize the sugars in your foods and seek ways to swap in these more nutritious alternatives!

Christie, “Your Personal Trainer to help you Get Fit & Stay Fit”

Never worry about a diet again

October 16, 2016

How often should I eat?

How much should I eat and what are the most nutritious foods?

How much exercise do I need?

Do you feel overwhelmed with so much information in the media, the books you read, what your friends tell you about diets? Well, I have great news for you………..NEVER WORRY ABOUT A DIET AGAIN! Guess what, they don’t work and you end up feeling frustrated and most of the time you end up gaining weight! When you diet by restricting calories your metabolism slows down, you end up feeling hungry all the time and the process can be very complicated and many times you just give up and go back to your old ways of eating.

Let’s keep this simple! I have found with the clients I train that you can be more successful in loosing weight or maintaining your weight by simplifying things. There are 3 main ingredients for success in loosing or keeping your weight at your desired level, and the 1 thing to remember that will contribute to frustration and failure ………a diet again, as this is a lifestyle!

The 3 main ingredients to a successful, healthy lifestyle:

How often should I eat? Most of the time I find with my clients that most do not eat enough throughout the day. Instead of eating 3 big meals a day, you should be eating 5 to 6 smaller meals each day, spaced out every 2 -3 hours. This will give you more energy throughout the day while keeping your metabolism regulated. You can adjust the eating schedule to accommodate your day. Here is a sample schedule for eating:
1. 7am Meal#1 breakfast
2. 10am Meal#2 mid-morning snack
3. 12pm Meal#3 lunch
4. 3pm Meal#4 mid-afternoon snack
5. 6pm Meal#5 dinner
6. 9pm Meal#6 evening snack
How much and what should I eat? If you are wanting to loose weight, a pound of body fat contains 3,500 calories, so to loose weight you would need a deficit of 500 calories per day, in order to loose 1 pound a week. (Depending on how much you exercise per week will also determine how many calories.) Now, I do not recommend, nor do I count calories, instead I find that fueling your body with healthy nutritious food always brings greater success and happiness! I have found that if you break down the nutrients into 3 categories when eating, it is a much easier way to determine what to eat. My motto, never worry about a diet again………instead fill your plate with 3 types of nutrients. Here is a breakdown of the nutrients I recommend for each meal. To keep it simple, think of it this way, fill your plate with approximately 1/2 complex carbs, 1/4+ lean proteins, 1/4 – healthy fats
1. 55% complex carbohydrates: brown rice, oatmeal, wheat germ, whole wheat pasta, apples, berries, citrus fruits, grapes, kiwi, mango, melons, pears, plums, artichokes, asparagus, beets, broccoli, brussel sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, lettuce, spinach, tomatoes, zucchini, bananas, carrots, chick peas, beans, sweet potatoes, lentils, yams, split peas (this is not an exhaustive list)
2. 27% lean proteins: beans of all kinds, beef tenderloin, bison, canned tuna (water), chicken breast, chickpeas, eggs, low fat greek yogurt, fresh fish, lean ground turkey, lentils, low fat cottage cheese, natural nut butters, non-dairy/dairy milks, pork tenderloin, tofu, nuts (this is not an exhaustive list)
3. 18% healthy fats: almonds, avocados, cashews, cold water fish, flaxseed, nut butters, olive oil, pecans, sunflower seeds, walnuts (this is not an exhaustive list)
How much exercise do I need? You exercise at least 3 times per week to maintain your weight and 5 times per week to loose weight. I recommend to my clients to get a cardio workout 2-3 times a week and strength training 2-3 times per week. There are workouts for upper body, lower body and cardio (H.I.I.T.) in my blog that you can do at home, outside at the beach or park or even your hotel room when traveling.

So, remember, never worry about a diet again, as that is ONLY a temporary solution, you want to change your thinking by living a healthy lifestyle that is sustainable for a lifetime!

Simple Upper Body Workout that you can customize

October 11, 2016

Pick up your weights and get ready for a simple upper body workout that you can customize to your fitness level. All of the moves below are very simple and easy to understand and can be completed outside at the beach, park, backyard or your home. There are 3 levels so you can customize your upper body workout for your needs by increasing the weight of your dumbbells. ALWAYS start with a lower weight and work your way upwards. I recommend a 5lb. dumbbell to get started, here is a set that I recommend if you are just getting started and need dumbbells. Unipack Neoprene Dumbbells

Beginner: 3 sets of 10 reps for each move

Intermediate: 3 sets of 15 reps for each move

Advanced: 3 sets of 10 reps with heavier weight

Shoulder Press: stand upright, core/ab tight, feet shoulder width apart, with pass facing forward slowly extend hands overhead, then return to starting position, repeat

Side raises: stand upright, arms by side, palms facing inward, slowly extend arms out until parallel to ground, slowly return to your sides (stopping before touching sides), repeat

Tricep raises: stand upright, core/abs tight, arms placed behind booty, keeping arms straight lift slowly (small move), then slowly return to starting position, repeat

Front raises: stand upright, arms straight in front of legs, palms facing inward, slowly raise arms until parallel to the ground, slowly return to front of legs stopping just before touching legs, repeat

Back fly: bend at hips with head placed slightly above heart, keeping legs slightly bent, core tight, extend arms with palms facing inward, slowing raise arms, elbows bent, pinching upper back muscles, slowly return stopping before hands reach knees, repeat

Back rows: bend at hips, keeping head above heart, core/ab tight, extend arms straight by your side, palms facing inward, squeezing shoulder blades and elevate elbows in row formation, slowly lower, repeat

Forward bicep curl: stand upright, core/abs tight, arms by side, palms facing forward, slowly been elbows bring weights to chest level, then slowly lower stopping before full extension, repeat

Outward bicep curl: stand upright, core/abs tight, arms straight by your side, palms facing outward, slowly bend elbow bringing weights to chest levels, slowly return stopping before full extension, repeat

This may be a simple upper body workout, but you can customize it to challenge yourself more!

CLOTHING: Top by GAP Fit, Bottoms by Athleta, Bra Top by Lululemon

The amazing feeling you get after a workout

October 6, 2016

We all know that exercise is so very important to our health by helping us to slim down & tone up, BUT………did YOU know that your body also releases many hormones and chemicals during that time that have AMAZING BENEFITS? One of the best feelings you get is during and the after you exercise!

Here are just a few of the amazing benefits of exercise:

Endorphins is what makes you feel exhilarated

Estrogen will determine whether carbs or fat will fuel your body

Dopamine is the pleasure chemical (deficiency in this, you will be more prone to weight gain)

Human growth factors which are hormone like compounds that help stimulate and regulate production of muscles

Serotonin is responsible for happiness, restful sleep, more energy and clearer thinking

Don’t we all want to feel this way? In my 5 years of personal training, I have never had one person say after a workout, that they did not feel better or wish they did not do it!

There are SO many amazing reasons to exercise on a regular basis, but one of the MOST IMPORTANT is the chemical reaction that takes place in YOUR body that gets released when you exercise!

TIP: look at your calendar and start to put down your workouts as a scheduled meeting for YOUR BODY and YOUR HAPPINESS! Remember exercise can be accomplished in SO many wonderful ways……..like skiing with your husband (Telluride photo above!) and friends, where you ski all day and never realize how many calories you are burning and muscles being used, because you are having so much fun! What do you enjoy doing? Look for ways to get exercise, with your spouse, friends, kids, etc and make it a time where you look forward to your workout and I guarantee you will be glad you did! So get ready for the AMAZING feeling after your workout!

Best H.I.I.T. High Intensity Interval Training for torching calories

October 6, 2016

What is H.I.I.T. you ask? High Intensity Interval Training is a type of workout that gets your heart rate up, keeps it up and burns more fat, by torching more calories in much less time! You need to give it ALL YOU GOT at 100 % effort with quick and very intense bursts of exercise, with quick recovery periods. Here is one of the best H.I.I.T workout that YOU can start with one day a week and work up to 2 to 3 days a week, but I would not recommend any more than that. Read Find Your Strongest You about the importance of challenging yourself !

There are 3 different levels, beginner (complete 1 set, which will take 12 minutes), intermediate (complete 2 sets, which will take 24 minutes), advanced (complete 3 sets, which will take 36 minutes). Start at the beginner level and make sure you can complete the set before moving onto the more difficult levels. If you can not complete the first set, it’s ok ………. see what exercise you were able to complete, then next time try to add one more exercise, until you can complete all 12! We all have to start somewhere, so don’t get discouraged, look at each extra exercise you perform as real progress!

AWESOME JOB!

NOW THAT’S ONE OF THE BEST H.I.I.T. WORKOUTS FOR FAT BURNING!

DO NOT forget to drink LOTS of water when you are done!

I would love to hear how your workout went, so please share with me!

CLOTHING: Top by Elisabetta Rogiani, Bottoms by Athleta

Most delicious meal with one simple easy step

October 6, 2016

Do you like simple meals that are delicious and healthy and easy to clean up?

Well I do too and here is a recipe that is so simple to make and looks like you spent a lot of time preparing! You can make your entire dinner in one quick step and cook everything together in a foil wrap, then throw the foil away after you are done………NOW THAT’S EASY!

INGREDIENTS:

4 pieces of salmon (or any other kind of fresh fish you like)

1 T. of fresh pesto per piece of fish

Fresh sprigs of asparagus or green beans

Sliced cherry tomatoes

Olive oil

DIRECTIONS:

Preheat oven to 400 degrees. Rinse fish and pat dry. Mix fresh veggies with olive oil and dash of salt, then place on the aluminum foil. Rub olive oil over the top and bottom of fish then place on top of the veggies. Top each fish with pesto and then sliced tomatoes. Carefully seal all edges of the foil to form enclosed packets. Place each fish packet on a baking sheet.

Bake in a preheated oven for approximately 20 minutes, depending on the size of the fish. You will know when it is done when the fish flakes easily with a fork.

Remove fish from foil, place veggies and fish on plate and throw the foil away……..Voila, that’s it! Now how is that for a simple, delicious meal with one easy step!

Preparation time: 5 minutes

Cook time: approximately 20 minutes

Clean up time: 5 seconds ☺️

Servings: however many people you are serving!

Find Your Strongest You!

October 4, 2016

Do you challenge yourself enough to Find Your Strongest You? As we all get older our metabolism begins to slow down, the number of calories you burn on a daily basis drops and it becomes more difficult to cut body fat. But one of the best ways to combat this is to speed up your metabolism with HIIT high intensity interval training workouts‎ ‎. When YOU workout, focus on a higher intensity training with a faster pace or heavier weights, which has been shown to release a higher growth hormone that is responsible for short-term muscle growth, as well as long-term cell repair. When you are doing HIIT training you should feel like you are hitting your peak and would have difficulty doing one more rep or one more step……..you are challenging your body by pushing it to the limits, but only for a short period of time.

If you are just starting out, you will want to bring your heart rate up for possibly 1 minute, then bring you heart rate down for a minute and do this for 10 reps. You can begin to build up to 1 minute HIIT then 30 seconds bringing it down, then ultimately doing this for 20 minutes. Do to the intensity of these workouts, the best and safest health benefit for your body, is to complete this no more than twice a week.

TIP:

Find your strong………choose a workout this week and give it all you’ve got and challenge your body to new limits to break the plateau you body begins to face! Maybe increase your weights! Do more reps than usual! Increase your cardio intensity with speed or distance!

CLOTHING: Top by Nike, Bottoms by Lululemon, Sports Bra by Nike