With summer vacation quickly approaching, you’re probably planning your next getaway.

Whether you go on a cruise, an African safari or a low-key trip to the beach, warm summer days are the best time to get away from it all.

But wait – did you know that the average person gains almost a pound a day while on vacation?

Between missed workouts, extra large restaurant meals and indulgent snacks, lazy vacation days will quickly add inches to your waistline.

So before you pack your bags for your next adventure, read the following 6 Vacation Tips and come home fitter, not fatter.

Vacation Tip #1: Make a Decision

Before you leave home, make the decision that you will NOT gain weight while on your trip.

This is the easiest step to take to make sure that you avoid weight gain, but it is also the most overlooked. Instead of leaving things to chance, harness the power of creative visualization that has been proven time and time again by go-getters such as Michael Jordan, Einstein, Napoleon and Andrew Carnegie.

Visualize what it would be like to return home fitter than when you left. Take a moment to let yourself feel the excitement that you’d experience.

Remember what accomplishing your goal feels like – this will keep you motivated throughout your trip and will help pull you through the inevitable tempting situations that you’ll face.

Vacation Tip #2: Get Moving

It’s easy to spend vacation days sprawled out by the pool, but the inactivity will quickly add up to extra pounds.

Choose to be active and you’ll burn calories all day long while indulging in fewer unnecessary snacks. The following ideas will get you moving:

• Go on a brisk walk each day of your trip. You’ll see new sights while burning off excess calories.
• Always take the stairs rather than the elevator. Talk about bonus calorie burning!
• Go on a jog in the mornings before your daily activities, or jog in the evening after the day winds down.
• If your hotel has a pool, swim a few laps each day. Swimming is a fun way to get in a full body workout.
• If your trip takes you to a place of natural beauty then go on a hike. Even while hiking at a slow or moderate pace you’ll burn plenty of calories.
• Play some sports – beach volleyball, a game of hoops, Frisbee, or bike riding are all great ways to have fun while keeping fit.

Vacation Tip #3: Indulge with Portion Control

You have no choice but to eat out while on vacation. Whether you’re enjoying 5 star restaurants or fast food diners, you’ll be met with the same problem: huge portions.

While it is tempting to simply eat it all – you are on vacation after all – this will quickly lead to extra pounds. Use the following tips to keep your portions under control:

• When you order your meal ask for a to-go box. Take half of your meal and place it into the box before you even begin to eat. This will force you to eat a healthy portion.
• If you would rather not carry around a to-go box, ask that your entrée be made into a smaller portion. If it is dinnertime don’t be afraid to ask for the lunch-sized portion.
• Pay more, and eat less. Take quality of food over quantity.
• Eat meals. Cut out unhealthy snacking, stick with structured meals.
• Eat slowly, and eat foods that have been prepared slowly – that means no fast food.

Vacation Tip #4: Eat Natural Sweets

One of your biggest enemies when it comes to vacation weight gain is…sugar.

The average modern person consumes 46 teaspoons of sugar every day. The average person on vacation consumes even more than that.

Even though sugary calories taste great, the sweet pleasure comes at a high price. Here’s what I mean:

• Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in blood sugar levels), which causes you overeat.
• Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth!
• Sugar weakens your bones -making you vulnerable for osteoporosis, and weakens your teeth – making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
• Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).

So instead of eating that ice cream cone or chocolate éclair, satiate your sweet tooth with a piece of juicy fruit.

Vacation Tip #5: Don’t Eat Fried Foods

While fast food restaurants are definitely convenient, with their low prices and quick service, it’s really not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: don’t eat fried foods. While this is always a good plan to follow, it is even more important to abide by while traveling.

A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry – so you can see that consuming fried foods will drastically increase your caloric intake.

Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.

Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.

Other disasters that fried foods increase your risk for include:

• Heart Disease
• Diabetes
• Clogged Arteries
• High Blood Pressure
• Obesity
• Acne

If I still haven’t convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are not fun…especially while on vacation. Need I say more?

Vacation Tip #6: Do this Hotel Room Workout

If your hotel doesn’t have a gym, or if you’d simply prefer the privacy of your room, do this hotel room workout:

• Body Weight Squats: Stand with your feet shoulder width apart. Lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you straighten your legs and return to the starting position. Complete 12-15 repetitions.
• Do Jumping Jacks, High knees, or jog in place for 30 seconds.
• Body Weight Lunges: Stand with your feet shoulder width apart. Exhale as you lunge forward with your right leg. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.
• Do Jumping Jacks, High knees, or jog in place for 30 seconds.
• Push Ups: Get into the push up position (depending on your fitness level choose to go off your knees, push off of the wall, or assume the traditional position). Inhale as you lower your chest down. Exhale as you return to the starting position. Complete 12-15 repetitions.
• Do Jumping Jacks, High knees, or jog in place for 30 seconds.
• V-Ups: Sit on the edge of a chair or bed and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.
• Do Jumping Jacks, High knees, or jog in place for 30 seconds.

Well, now you have 6 tips that will keep away the unwanted vacation pounds. You may even end up losing a pound or two while away.

But let’s be honest, you want to lose more than a pound or two. You want to lose all of those extra pounds.

You may feel that the secret to achieving weight loss is just that – a secret. A mystery. You try, and try, and try but your goals are never met. Your dream body continues to stay out of reach.

In my experience the people who are unable to lose weight aren’t failing due to laziness. In fact, those frustrated with their weight often put in a lot of effort – but on the wrong things. A fad diet. The latest exercise gizmo. An ineffective routine at the gym.

It’s not that you aren’t willing to put in the effort – you’re just doing the wrong thing.

Think about this for a moment…What if this was the summer that you took control of your body? The summer that you threw your fat clothes away…the summer that you were proud to put on a bathing suit…the summer that your doctor congratulated you on your improved health…the summer that your family and friends – and that special someone – showered you with compliments.

It’s possible. Even more possible than you think.

The thing is that you need to direct your effort in an effective way.

This is where I come in.

You see, for me weight loss isn’t a mystery. It’s my passion. I have a proven method that will dramatically transform your body into one that you are proud to be seen in.

However, I can’t promise that it will be easy. You’ll work hard, you’ll sweat and you’ll even feel sore. And before you know it you will be telling everyone you know about the amazing results you’ve achieved.

So as you plan your next vacation, why don’t you also give yourself the gift that you really want – a new body. A tighter body. A stronger body. A healthier body.

I am here to help you do just that. Call or email now to schedule your first body-transforming workout.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals – something that you will appreciate while on vacation and at home.

You deserve it.

Think of it this way: 1 pound is made up of 3,500 calories, which holds 250 a total of 14 times. When you cut 250 calories off the top of your daily caloric tally, the result will be a pound lost every 2 weeks. In other words, you will drop up to 2 pounds every month.

Are you still with me? I know that we live in a world filled with “no sweat” plans to “easily” drop 30 pounds in a month, and I’m talking about losing that much over 12 months—but hear me out.

While your emotions may be stirred by a compelling advertisement for expedited weight 1oss, the truth is that gradual weight loss has been proven to not only be healthier, it also is more likely to stay off.

You see, by gradually cutting 250 calories out of your daily tally, you are doing something very powerful and necessary towards the successful achievement of your goals. You are improving your lifestyle. And that is the key to fitness and weight loss success.

Incorporate one of these activities into your daily life, and enjoy healthy long-term weight 1oss:

1. Drink plain coffee instead of a frappuccino

Flavored coffee drinks may be delicious, but did you know that they are bursting with calories? Whenever you find yourself in line at the coffee shop, stick with plain coffee or tea instead of sugar-filled “dessert drinks”.

2. Pass on a doughnut or pastry

A single doughnut may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn’t you? The truth is that doughnuts and pastries, though a workplace favorite, are hidden goldmines of fat and calories. For each doughnut you refuse to eat consider the 250 calories falling off of your waistline, and smile to yourself.

3. Jog for 30 minutes

Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. It’s true. Once you are halfway down the street you will realize that jogging is actually fun—add to that the fact that you are burning calories and you have yourself an all around good deal.

4. Exchange 20 oz of regular soda for water

By now you know that soda pop is not good for you—so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. Yikes, talk about a set up for weight gain. Stick with water and kiss those extra calories goodbye.

5. Swim laps for 30 minutes

If your response to my jogging suggestion was ‘I have bad joints’, then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.

6. Eat an apple instead of a cookie

If you are like most people I know, then you probably get a hankering for something sweet after dinner. While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than baked goods.

7. Clean house for 60 minutes

Don’t think that all calorie burning has to take place in a gym. Vacuuming, dusting, folding laundry and doing dishes—they all require a little elbow grease, which results in calories burned. The next time your house needs a polish, don’t grit your teeth—this means free calorie burning for you.

And if you really want to kick it up a notch and stoke those flames – hire a personal trainer who can take you from start to finish in less time then you think. Want to find the best personal trainer in town? Just hit that reply button and send me an email =)

The Big Lie

Do you know the absolute BEST way to GAIN pounds? Not eating. Does that come as a surprise? Fasting for extended periods of time actually slows your metabolism (your body’s rate of calorie burning). Add to that the fact that you will lose muscle and energy by not supplying your body with proper nutrients. Instead of not eating at all try just eating less!

Turkey Bagel Stacker

Are you bored with run-of-the-mill sandwiches at lunch time? In this gourmet treat turkey sandwich ingredients are neatly stacked on a raisin bagel for a fun new flavor. Experiment with your favorite bagel flavor and deli meat.

Ingredients:

• 1 Cinnamon Raisin Bagel, split
• 1 Tablespoon Reduced-Fat Cream Cheese
• 2 Lettuce Leaves
• 4-6 slices Deli Smoked Turkey Breast
• 1 fresh Dill Sprig
• 1 sliced Green Onion
• 1 slice Reduced-Fat Swiss Cheese
• 2 thin Tomato slices
• Sprinkle of Salt
• Sprinkle of Pepper
• Teaspoon Reduced-Fat Mayonnaise

Instructions:

1. Lightly toast bagel; spread the bottom half with cream cheese.
2. Layer lettuce, turkey, dill, onions, cheese and tomato. Sprinkle with salt and pepper.
3. Spread mayonnaise on top half of bagel and place over tomato. Enjoy.

Why eat Breakfast?
Let’s dissect the word ‘breakfast’. When you take it apart you find two words with an all-important hidden message. Break – Fast. I can hear your wheels spinning on this one! That’s right, breakfast is the meal that breaks the fast that your body goes into each and every night when you sleep.

When breakfast is skipped, your body continues to fast until you eat later in the day.

This is a problem for two reasons.

Problem #1: Your brain needs fuel to function at its peak. This fuel comes in the form of glucose derived from food and is needed to walk, talk and perform all other activities. When you skip breakfast your brain is forced to work extra hard in breaking down stored carbohydrates or to turn fats and proteins into usable forms of glucose. Eating breakfast has been proven to improve concentration, increase your problem solving capabilities, enhance overall mental performance and even boosts your memory and mood.

Problem #2: Your metabolism will go into ‘famine’ mode. Three to four hours after you eat, your metabolism shuts down and acts as if it needs to store food. This is a great function to have if a famine were to break out, leaving you without food for days. Since this is likely not the case for you, it is pretty annoying when your body starts packing on the pounds in an attempt to protect you from starvation! Eating breakfast communicates with your body the fact that you are healthy, well fed and not in need of extra fat storage.

What about the cut calories?
“Skipping breakfast is how I cut calories out of my diet.” I can’t tell you how often I hear this response when I encourage people to eat breakfast. What these “calorie cutters” don’t realize is that they are the ones who turn to snacking later in the day in an attempt to ward off low energy levels. Allowing your body to become over-hungry leads to distorted satiety signals, and leaves the door wide open for overeating later in the day.

Start your day with breakfast and then continue to eat smaller meals and snacks throughout the day for optimal calorie burning.

What’s for Breakfast?
Now that you are convinced that breakfast is worth your time, it’s time to decide what to have! A recent study done by FoodWatch, a Minnesota-based consulting firm that watches food trends, revealed that most people are basically eating dessert for breakfast, due to the high quantities of on-the-go breakfast foods that are processed, packaged and pumped full of refined carbohydrates. Another study recently proved that high fiber, low fat breakfasts promote healthy weight control much more effectively than highly refined breakfast foods.

Try the following On-The-Go Breakfast Selections for a blend of hearty carbohydrates, protein and fat and experience optimal morning energy.

• Non-Fat Yogurt with Fresh Fruit
• Non-Fat Cottage Cheese and a Cherry Oatmeal Muffin (see recipe below)
• Hard Boiled Egg and Whole Wheat Toast
• Scrambled Egg White on Half a Bagel
• Whole Wheat Tortilla rolled with Scrambled Egg Beaters and Salsa
• Soy Milk with Whole Grain Cereal and Fresh Fruit
• UltraMeal Bar

Sleep It Off

Did you know that sleep is a vital component for weight loss? A study done at the University of Chicago concluded that people who got less than four hours of sleep actually had increased levels of the hormone cortisol and insulin—which are linked to a difficulty in processing carbohydrates. Tonight go to bed early, aim for 8 hours of sleep, and wake up fitter.

Cherry Oatmeal Muffins

Every bite of this hearty muffin is packed with pure energy! Oatmeal and dried cherries blend with fresh oranges for a low-fat, low-sugar breakfast taste that is far from ordinary. Yield 12 tasty muffins.

Ingredients:

• 1 cup Quick Cooking rolled oats
• 3/4 cup Protein Powder
• 1/4 cup Whole Wheat flour
• 1 tablespoon Baking Powder
• 1/2 teaspoon Baking soda
• 1/2 cup Brown Sugar or No Calorie Sweetner
• 1 grated rind of a Whole Orange
• 1/2 cup Dried Cherries chopped
• 1/3 cup Non-fat Milk
• 1 Egg, beaten or Egg Substitute
• 1/4 cup Oil
• 1/4 cup Fat Free Sour Cream
• 2 tablespoon Light Cream Cheese
• 1/4 cup Juice of one Orange

Instructions:

1. Preheat the oven to 375 degrees and place 12 muffin liners in a muffin pan.
2. In a medium bowl, combine all of the dry ingredients together. Add the wet ingredients and mix until the dry ingredients are just moistened—Be careful to not over-mix.
3. Fill each muffin tin ¾ full. Bake for 20-25 minutes until golden brown. Enjoy.

Age creeps up on you in the form of lowered metabolism, easier weight gain and aching muscles and joints. In fact, at the age of 50 most people begin to lose 12% of their muscle strength and 6% of their muscle mass with each passing decade. It’s no wonder that for centuries people have been so intrigued with finding the Fountain of Youth!

But did you know the real culprit behind age-related ailments? Disuse. That’s right-your body feels the effects of aging most when you don’t use it! Makes sense, doesn’t it? In youth we are generally active and vigorous, and as the years pass by we tend to be more cautious and less apt toward physical activity. This disuse takes quite a toll on our bodies.

Exercise is the Fountain of Youth.

Exercise is the only proven way to drastically combat aging and to regain your youthful body. In fact, most people are able to regain up to 1/3 of their muscle strength and mass after participating in an exercise program for just a couple of months. Many studies have also shown that seniors who exercise regularly live longer than those who don’t. Isn’t that amazing!

What if you aren’t 50 yet-maybe not even 40? Should you simply sit back and relax, since aging is so far off in your future? No! If you are younger than 50, I still have one piece of advice for you-exercise! By making exercise a part of your daily life you are in the position to arm yourself against ever feeling the full effect of aging on your body. What a powerful thing! And guess what? Exercise brings you a plethora of other benefits as well.

And you thought that exercise was only useful for losing weight! Not only will exercise increase your strength and muscle mass, check out this list of the proven benefits of exercise:

• improved sleeping patterns
• improved blood profile
• increase in bone density
• increased life expectancy
• improved cardiovascular health
• decrease in life-threatening conditions, such as diabetes, insulin resistance and heart disease
• increased muscle strength
• decreased blood pressure
• improved psychological health
• increase in mobility and flexibility

Wow! Did you know that exercise could do all of that for you? It has been proven that regular exercise will help keep you younger even as your age increases. And we are talking about both physical and metal youth.

So now that you know the secret power of exercise, what should you do to harness it? Participate in a regular exercise program and feel younger and more vibrant than ever! Making the decision to get into shape will be the best one you make in your life, and I encourage you to contact me to jump start your exercise program.

Are You Hungry?

When you find yourself reaching for a candy bar-WAIT! Are you really even hungry? Or are you simply eating out of habit? Next time you find yourself gravitating toward a junk food fix do a short burst of physical activity instead. A dozen jumping jacks, 15 crunches, a walk around the block… you get the idea! By the time your heart rate returns to normal you will find that your craving has passed-and not only did you save yourself from empty calories, you burned extra calories as well!

End-of-Summer Angel Cake

Who doesn’t love a slice of cake? This light and airy delicacy is the perfect end-of-summer treat for your taste buds. Top it with fat-free whip and fresh strawberries.

Ingredients:

11 egg whites at room temperature (large eggs)

1 ½ cups sifted powdered sugar

1 cup sifted cake flour

1 ½ teaspoons cream of tartar

1 teaspoon vanilla

1 cup granulated sugar

Instructions:

1. In a large mixing bowl beat room-temperature egg whites, cream of tartar and vanilla on medium speed until soft peaks form (these tips should curl). Slowly add granulated sugar, one spoon at a time, and beat until the peaks are stiff.
2. Sift powdered sugar and flour together. Sift ¼ of the powdered sugar mixture over the beaten egg whites and fold in gently. Repeat this and fold in the remaining powdered sugar mixture in the remaining fourths.
3. Pour into an ungreased 10-inch tube pan. Gently cut through the batter to remove air pockets.

Bake on the lowest rack at 350 degrees for 40-45 minutes. The top should spring back when touched lightly. Immediately turn the tube pan upside down to cool thoroughly. Once cooled, loosen cake from pan and remove. Enjoy!

That is probably why so many of my clients approach me with the age-old question: “Which should I focus on to quickly meet my goals—exercise or nutrition?”

This is a great question…and the answer to it may very well be the catalyst that transforms your physique in a way that you never thought possible.

But before I answer the question, let’s back up for a moment and clearly define the healthy eating habits and exercise fundamentals that successful fitness programs are made of.

There are three must-have habits for healthy eating…

Healthy Habit #1: Eating a well-balanced diet. In practical terms this means including plenty of veggies, whole grains and lean meats in your daily meals. It also means staying within a reasonable number of total calories for the day.

Healthy Habit #2: Avoid junk food. While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world—this includes soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as less healthy than their unprocessed counterparts.

Healthy Habit #3: Eat small meals frequently. The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast—as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and avoid stuffing yourself at any given sitting.

There are three fundamentals for results-driven exercise…

Exercise Fundamental #1: Safety first. I’m not just talking about the usual “consult with a physician before starting an exercise program”—though you always should. The key to successful exercise, that avoids injury while promoting results, begins with the proper use of equipment and correct body alignment.

Exercise Fundamental #2: Consistency counts. The truth is out—if you want amazing results then you have to exercise with amazing consistency. There is just no way around it! Make exercise a habitual part of your daily life and be prepared to feel healthier, more energetic and younger than ever.

Exercise Fundamental #3: Challenge yourself. Your body is such an advanced organism that it quickly adapts to physical demands. This means that the exercise routine that you have been doing for the past six months no longer results in noticeable results. Use your body’s unique ability of adaptation to your advantage by constantly challenging yourself with new and exciting exercise routines.

Now back to your question…“Which should I focus on to quickly meet my goals—exercise or nutrition?”

The bottom line is that exercise and nutrition work hand-in-hand to produce the results that you are after. Results won’t come as a result of intense exercise coupled with a poor diet. And likewise a healthy eater has no way to sculpt their body without the use of exercise! For the fastest most permanent results, eat a healthy diet and exercise consistently.

Want more detailed information on this subject? Contact me now to take control of your health and begin meeting your fitness goals today!

Break It Down

Want to lose a pound? It helps to know what you are up against—a pound is made up of 3,500 calories. In order to lose a pound you simply need to eliminate 3,500 calories from your life! This can be done by simply cutting out a few hundred calories each day!

Lemon and Dill Shrimp Dinner

Looking for a delicious dish that is quick to fix? Look no further than this colorful and refreshing delight! Shrimp and snow peas combine with the savory compliment of dill and lemon. Yields 4 servings.

Ingredients:

• 1/8 teaspoon pepper
• 1/2 teaspoon salt
• 1/2 teaspoon grated lemon rind
• 2 tablespoons cornstarch
• 1 teaspoon sugar
• 1 teaspoon chicken bouillon
• 1 teaspoon dill weed
• 1 cup water
• 3 tablespoons lemon juice
• 1 pound uncooked medium shrimp, peeled and deveined
• 2 cups sliced fresh mushrooms
• 1 1/2 cups sliced celery
• 1 medium sweet yellow pepper, julienned
• 1/2 cup thinly sliced green onions
• 1 tablespoon olive oil
• 6 ounces snow peas
• 2 cups cooked rice

Instructions:

1. In a medium bowl, combine pepper, salt, lemon rind, cornstarch, sugar, chicken bouillon and dill. Mix in water and lemon juice until fully incorporated. Set aside.
2. Using a large nonstick wok, stir-fry the shrimp, mushrooms, celery, yellow pepper and onions in the olive oil for 5 minutes. Add the peas and stir-fry for 1-2 minutes longer, until crisp-tender.
3. Stir the bouillon mixture and add to the wok. Bring to a boil; cook and stir for 2 minutes or until the mixture thickens. Serve with the rice. Enjoy!

Should you really stretch?

The single most overlooked component to any fitness program may very well be flexibility. Let’s face it, there’s nothing glamorous about stretching and frankly it’s pretty boring too.

But did you know that your sore back, stiff neck, and tight joints may be a result of tight or unbalanced muscles in those regions?

Stretching does more than just increase flexibility – it actually helps reduce tension. Stretching helps prevent injury, alleviates tight joins, and helps you gain more from your day-to-day exercise program.

For example, did you know that your sore muscles and tendons can actually heal quicker if you incorporate stretching into your fitness routine? And some studies suggest that you may be able to recruit more muscle fibers during your workouts through stretching as well.

But you should know that all stretching exercises are not created equally. Basically there are two categories for stretching: ballistic and static.

Ballistic stretching is just that – ballistic (ouch). Think back to the early days of black and white television where the fitness gurus of that era would demonstrate flexibility exercises in a bouncing, jerky kind of way. While ballistic stretching is still used in some circles today, the average person can do without it as it does increase the likelihood of an injury.

Static stretching is the safest way to increase the flexibility of a joint. In a nutshell, static stretching is where you hold yourself in a “stretched” position for a 30 second count or so and then relax before repeating the same stretch over again.

Best of all the results from a proper and balanced stretching program come quickly. Typically you could see greater range of motion in a joint that very day, and after only a few days of stretching many people begin to feel the pain-reversing benefits in their back, neck, and joints.

Can stretching really help you?
Yes, if you want to relieve muscle tension, to keep your muscles flexible—which helps with your posture and balance, and to help prevent muscle and joint injury. And the best way to start your flexibility program is to contact me today!

Set Reasonable Goals

So you have 30 pounds that you want to lose? Don’t intimidate yourself with a goal of that enormity. Rather, find smaller, time sensitive goals to guide you to your ultimate, large goal. So instead of focusing on the 30 pounds, focus on the 1 pound that you want to lose this week!

Guiltless Veggie Patch Pizza

Who says you can’t enjoy a slice of pizza without being plagued with guilt? This delicious vegetarian pizza combines zucchini, cauliflower and cherry tomatoes for a surprisingly enjoyable taste. Garlic and basil blend into a tantalizing flavor that will leave you wondering how you could ever go back to greasy store-bought pizza! Yields 4 servings

Ingredients:

• 1 Boboli Pizza Crust
• 1Boboli Pizza Sauce Packet
• ½ Yellow Onion sliced
• 2 Medium Zucchini sliced
• 1 Cup Cauliflower, in bite-size pieces
• 2 Teaspoons dried Basil
• 2 Garlic cloves crushed
• ½ Cup Shredded LowFat Cheese
• 15 Calamata olives chopped
• 12 Cherry Tomatoes halved
• *Optional* Grilled Chicken Breast chopped

Instructions:

1. Pre-heat oven to 400. Place onion, zucchini, cauliflower, basil and garlic in medium saucepan coated in cooking spray. Cook, covered, over medium heat for 10 minutes or until the veggies are soft.
2. Place Boboli crust on pan, spread sauce evenly over crust. Sprinkle with half of the cheese and half of the olives. Spread cooked veggies over crust, sprinkle with remaining cheese, remaining olives and top with the tomatoes *and add chicken*.
3. Bake for 10 minutes. Enjoy!

But did you know that the average person gains almost a pound a day while on vacation?

That’s right! Lazy vacation days usually lead to one dreaded thing: extra pounds. From missed workouts to large restaurant meals, travel days often become high calorie days.

As you embark on your next vacation adventure keep the following tips in mind, and come home fitter than when you left!

TIP #1: Be Active
If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active everyday. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off that rich dinner you just ate! Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.

TIP#2: Indulge with Control
Eating out is a must while on vacation. Whether you’re visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all-you are on vacation after all…right?-that isn’t the best for your waist!

When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat. This gives you no choice but to eat a healthy portion. If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.

TIP#3: Snack Healthy
Have you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it—it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking…rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants along the highway.

This summer cut unhealthy snacking off at the pass by bringing along your own healthy options. Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat crackers are a good start. By filling up on these healthy snacks between meals you will end up eating less when presented with a less-than-healthy meal.

TIP #4: Avoid Fried Foods
While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling.

While vacationing you will likely burn fewer calories each day than you would burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry-so you can see that consuming fried foods will drastically increase your caloric intake.

If I still haven’t convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are never fun…especially while on vacation!

TIP#5: Team up with a Pro-Yours Truly!
Well, fitness is my specialty…and since you are serious about creating a healthy and fit physique-guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals-something that you will appreciate while on vacation and at home.

A Little Bit Goes a Long Way!

Do you have diabetes or high blood pressure? Did you know that by dropping as little as 5 to 10 percent of your body weight these problems can be greatly alleviated? Just think how great you will feel after losing excess weight and improving your health!

Citrus Sunshine Salad

Refresh your taste buds with this sweet and citrus salad! Ginger and nutmeg fill the dressing with a delightful tang-add chicken breast for added protein! Yields 6 servings.

Ingredients

• 2 Oranges, peeled and sliced
• 1 Grapefruit, peeled and sectioned
• 1 (20 oz) can unsweetened pineapple chunks, do not drain
• 1/2 cup Fat-Free sour cream
• 2 tablespoons Fat-Free milk
• 1 tablespoon brown sugar
• 1 teaspoon grated orange peel
• 1/4 teaspoon grated ginger
• 1/8 teaspoon ground nutmeg
• 6 cups torn leaf lettuce
• 1 avocado, peeled and sliced
• 1/4 cup chopped and toasted pecans
• *Optional* grilled chicken breast, chopped

Instructions

1. Combine the oranges, grapefruit and pineapple in a large bowl; cover and place in refrigerator.
2. In another bowl combine the sour cream, milk, brown sugar, orange peel, ginger and nutmeg; cover and refrigerate for 1 hour.
3. Divide lettuce and avocado between six salad plates. Arrange fruit over lettuce.
4. Drizzle salad with dressing; sprinkle with nuts *and chicken*

What is functional training?

Functional training uses exercises that utilize multiple muscles and joints simultaneously in a way that mimics everyday movements. These exercises follow three main movements—rotational, front-to-back and side-to-side—to involve large groups of muscles and to develop strength and coordination.

These are skills that can be applied to real life…

Most of your daily activities involve complex movements rather than fixed movements. This simply means that when you are holding a squirming child, reaching for a book on the top shelf or helping your friend move his couch your body is recruiting many muscles to work in a coordinated effort. Functional training seeks to condition your body to function with more agility and power while you execute these activities.

What are the benefits of functional training?

Functional training puts emphasis on your core stabilizers—your abdominals and lower back—which helps improve both your balance and ability to transfer power from lower body to upper body. In practical terms this means that lifting heavy items or maneuvering uneven terrain becomes easier, and at the same time you become less vulnerable for injury.

Suddenly that paint bucket isn’t so intimidating…

For all you weekend warriors, functional training can also improve your game! The key is to perform exercises that put your body through the movement of your sport while placing your muscles under resistance. This is a great way to maximize the power and speed of your athletic performance.

The key to your fitness success is consistency.

Whether or not functional training makes its way into your exercise regimen, the key is that you are moving your body, burning calories, strengthening your muscles and improving your flexibility. When you consistently make an effort to live a more active lifestyle your fitness and weight loss goals will come within your reach.

Want more information on how functional training can improve the quality of your life? Did you know that the solution to your fitness goal is right before your eyes? Contact me, your local fitness expert to learn how functional training can put a spring into your step!

The Most Important Meal of the Day

Repeat after me: I will never ever skip breakfast! If your mom told you that breakfast was the most important meal of the day—guess what? She was right! Breakfast literally ‘breaks’ the ‘fast’ that your body goes into while you sleep at night. This jump starts your metabolism and gets your body primed and ready to burn calories all day long.

Whole Wheat Pita Chicken Sandwich

This is quite possibly the perfect summer sandwich. Made with healthy chicken and bursting with the mingled flavors of mint and oregano this sandwich will give your taste buds a refreshing treat! Yields 6 servings

• 1.25 lbs of skinless chicken breast, cut into strips
• 2 tomatoes, chopped
• 1 cucumber, sliced and quartered
• 1 small sweet onion, sliced
• 2 tablespoons cider vinegar
• 1 tablespoon canola oil
• 1 tablespoon fresh oregano, minced
• 2 teaspoons mint, minced
• Dash of salt
• 3 whole wheat pita breads, halved
• 6 lettuce leaves

Instructions

1. Cook the chicken in a large skillet, coated with nonstick cooking spray, until it is no longer pink. Remove from heat and allow the chicken to cool slightly.
2. Combine chicken, tomato, cucumber and onion in a bowl.
3. In another bowl combine vinegar, oil, oregano, mint and salt until fully incorporated. Pour over the chicken mixture and toss.
4. Cover and refrigerate for an hour.
5. Place a lettuce leaf in each pita half and then fill with the chicken mixture.

Now, while you are fully aware that hamburgers, hotdogs and potato chips aren’t the pinnacle of health, do you know just how detrimental these items are to your waistline?

Read on for a detailed look at traditional summer foods and then fill your ice chest with my ‘Fit Fare’ suggestions…trust me, by making a few small alterations to your summer menu you can shed excess pounds while enjoying delicious food in your favorite setting—summer!

Hamburger: While nothing smells quite like summer more than a grilling hamburger patty, we must acknowledge its not-so-pleasant score on the nutrition counter. A 3oz (normal size patty), 75% lean meat hamburger patty contains: Calories: 236 Fat: 16g Cholesterol: 76mg Sodium: 66mg

Fit Fare: Fire the grill up with marinated chicken breasts, lean turkey patties, or veggie burgers. These all taste great and are much healthier!

Hot Dog: Grilled hot dogs are another cherished summer tradition, however, there are healthier alternatives available that don’t compromise on taste. A typical beef frank contains: Calories: 147 Fat: 14g Cholesterol: 25mg Sodium: 461mg

Fit Fare: Check your local grocer for low fat, low sodium, nitrite-free turkey dogs, or go out on a limb and try a soy hot dog—who knows? You may like it!

Potato Chips: They are crunchy, salty and satisfying, but have you ever checked out the nutrition label on a bag of regular potato chips? 1oz of the greasy munchies contain: Calories: 155 Fat: 11g Carbohydrate: 14g Sodium: 148mg

Fit Fare: I know you will love this suggestion—how about a vegetable tray? Fresh veggies pack just as much crunching fun as a bag of chips, just without all the fat and sodium! Be aware of rich dips that often accompany vegetable trays—stick with low fat dressing instead.

Ice Cream: Can you hear that? It is the merry sound of the ice cream truck entering the neighborhood! Did you know that a cup of regular vanilla ice cream contains: Calories: 290 Fat: 16g Carbohydrates: 34g

Fit Fare: I have two great suggestions for this one. The first is to indulge in fresh seasonal fruit. Watermelon is a great place to start and is a classic summer treat. My second suggestion is our featured recipe—Strawberry Italian Ice. Made with fresh strawberries it is both delicious and fat free! (Check out my recipe below)

Go out on a limb and indulge in tasty, healthy food this summer. When you make a few small changes in your eating habits, like eating my ‘Fit Fare’ foods, you will reach your fitness and weight loss goals quicker than ever!

Looking for more ways to improve your health and physique? Want to sculpt the body of your dreams? Contact me to start your fitness program today.

Be Active

Don’t limit your physical activity to just the gym! Be on the lookout for daily opportunities to burn extra calories – take the stairs instead of the elevator and park at the opposite side of the parking lot! These short bursts of physical activity will go a long way towards achieving your weight loss goal!

Strawberry Italian Ice

This mouth watering recipe combines fresh strawberries and apple juice to create a guilt-free summer treat! It takes a few hours to freeze, so be sure that you make it ahead of time.

• 2 pints halved strawberries
• ¾ cup unsweetened apple juice concentrate
• 2 Tablespoons lemon juice
• Fresh mint leaves for garnish

Instructions

1. Place the strawberries, apple juice concentrate and lemon juice in a blender; cover and blend until smooth.
2. Pour into an 8-inch square dish.
3. Cover and freeze for 2 hours, or until partially set.
4. Spoon into a mixing bowl and beat on medium speed for 1 ½ minutes.
5. Return to the dish and freeze for 2-3 hours or until firm.
6. Garnish with mint!

So how would you like to shrink your waist this summer?

How would you like to look and feel phenomenal? I want to let you in on a little secret that you may not know: Summer is a great time to get fit! Want to learn how? Read on…

Outdoor Fun
Who doesn’t love a lazy day at the beach? Or how about a weekend barbecue at the park? Did you know that these outdoor excursions can easily become major calorie burning affairs?

A bag chips here, a hot dog there and the bulge begins. But not this summer, not for you.

Enjoy the following activities and don’t be surprised when the pounds start falling off!

• Take a walk down the beach or around the park. Don’t be afraid to break a sweat!
• Start a game of Frisbee, or maybe a game of volleyball. All the sprinting, jumping, and throwing will give you a fun workout!
• Go on a bike ride. The new scenery will refresh your senses!

Fresh Food
Summer is a great time to enjoy fresh produce. Berries, vegetables and various fruits abound this time of year—and guess what? These fresh foods not only taste great, they will also improve your health while slimming down your waist!

Here are a few easy ways to incorporate fresh produce into your diet:

• Put together a vegetable kabob made with local produce at your next barbecue. Even your kids will enjoy the mouthwatering morsels! Try my special recipe below!
• Pack a bag of fresh fruit for dessert. Fruit that is fresh and in season tastes better than traditional sweets!
• Indulge your taste buds with a bowl of fresh berries. You may be surprised at how quickly your sweet tooth is satisfied!

Thirst Quencher
As the temperature begins to climb, reach for a tall glass of refreshing water! Most of us don’t drink enough water in the first place, so summer heat may be just the reminder you need.

Strive to drink at least eight 8-ounce glasses of water each day, but be aware that higher temperatures do increase hydration requirements. For summer thirst quenching, try the following:

• Carry a bottle of chilled water with you at all times.
• Feeling thirsty? Instead of reaching for a soft drink, stick with water!
• Remember to drink eight 8-ounce glasses of water each day.

Let’s make this your fittest summer yet! Make the decision to spend less time on sedentary activities, like TV watching, and to spend more time being active. Increased activity, coupled with slight changes in your diet, will yield amazing results!

Want more ways to shrink your waist? Want faster results than ever? Contact me to start your fitness program today.

Keep Your Body Guessing

Ever find yourself in the same old rut when it comes to your workouts? Doing the same workout over and over is not only boring—it also slows down your results by not challenging your muscles or giving them a chance to recover. Try a new routine, vary your sets and reps or change your tempo for improved results. To learn exciting new exercises try one-on-one personal training!

Grilled Veggie Kabobs

These colorful kabobs are seasoned with fresh herbs and provide a wonderful way to enjoy summer produce! Don’t worry if you don’t have the exact vegetables called for—be creative and add your own favorites!

Ingredients

• 4 medium ears of fresh corn, quartered
• 1 small red onion, halved
• 4 small zucchinis, quartered
• 16 cherry tomatoes
• 1 teaspoon dried basil
• 1 teaspoon dried rosemary, crushed
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon pepper

Instructions

1. Soak 4 wooden skewers in a bowl of water.
2. Place corn on a microwave safe plate. Cover with wax paper. Microwave on high for 2 minutes
3. Coat your grill rack with non-stick cooking spray. Turn the grill on medium heat.
4. Place all of the vegetables in a bowl, coat them lightly with non-stick cooking spray and mix in all of the spices.
5. Alternately thread the corn, zucchini, onion and tomatoes onto the skewers.
6. Grill, covered, over medium heat until tender, turning three times.