Do You Think That You Can't Afford Personal Training, Think Again!

Do you think you can't afford training? Why?

At first when the amount you have to pay for personal training is given, you will think, "Wow, that is too expensive"! However, is your health only worth the least dollar amount you pay? If that is what you think is true then, you are pretty much going to get what you pay for...mediocre training. Here are some examples how you can save to afford training and better your health at the same time!

1. How many times do you eat fast - food a week?

For some people, that is 3 times a day, 7 days a week. Now let's do some math! 

• The average cost of fast - food 
• $6 - $7 a meal. 
• 3x servings a day and 7 times a week
• $126 - $147
• Average Monthly Cost
• $504 - $588
• Health Cost
• Extra added pounds of fat
• Cellulite
• No nutritional value
• Depression and irritability
• No energy for work or working out
• Higher risk of hypertension, diabetes, heart disease, and cancer

2. How many times do you go out to eat at a restaurant?

For some people that is 2 times a day, 5 days a week. The average costs for a 2 person meal with desserts is for lunch is $25 - $45 and for dinner is $60 - $80. Now for the math.

• 2x servings a day, 5 days a week
• $250 - $450 for Lunch
• $600 - $800 for Dinner
• Average Monthly Costs
• $1,000 - $1800 for Lunch
• $2400 - $3200 for Dinner
• Health Cost
• Extra added pounds of fat
• Cellulite
• No nutritional value
• Depression and irritability
• No energy for work or working out
• Higher risk of hypertension, diabetes, heart disease, and cancer

Lets Put it all together!
If you would cut down on how much you eat out, you can easily afford a month of training, 3 times a week, from $500 - $600 a month. In addition to saving a lot of money, you will easily cut down on all the empty calories that doesn't provide any energy, doesn't provide any type of nutrients and extreme health risks you are putting your body through. Today with the crazy living expenses and health care prices, by limiting how many times you eat out, you can easily make you path to fitness and health a lot easier!

Are You Having Problems Eating Clean And On Time?

Image Credits: http://www.walmart.com/

Are you having problems eating clean and on time, then Prep Your Food!

Losing weight and eating right is not easy at the beginning. The first thing you have to do is stop believing you will lose 30 pounds in 30 days without working out and eating whatever you want. If that was true, we all would be in the best shape of our lives. In the REAL WORLD, there are no genies in a bottle that will grant you 3 wishes. So, here are 5 easy tips on how to prep your food!

1. If you don't have enough time to cook your food during the week, cook your meals on a day off, over the weekend, or on Sunday.

• For example: 
• Buy plenty of food storage containers. To boost your metabolism, you have to eat more consistently 5 to 6 times a day. Therefore, you will need at least 5 medium size containers for meals, 2 small containers for protein powder or snacks, and 1 to 2 re-usable water bottles. 
• Buy your food in bulk! Grilling or roasting large amount of chicken breast will cut down your cooking by half. With all that cooked chicken breast you can make soups, salads, sandwiches, or just eat the breast with veggies.
• Slice and dice all the veggies and place them in separate food containers. Having the veggies pre-cut, you can just grab and go. There are a lot of veggies that can be eaten raw. In addition, pre-cut veggies further cuts down the amount of time you spend cooking your next meals.

2. Keep Protein Powder and Bars Handy.

• Protein bars can either be snacks (140 - 200 calories) or meal replacements (300 - 400 calories). They come in handy when you do not have a meal with you. 
• Like the bars, protein powder can be made into snacks or meal replacements depending on what you put in them. You can only add water to your protein powder if you need a snack, pre-workout, or post-workout shake. Or, you can add oatmeal, peanut butter, & fruit to turn it into a meal replacement. Just make sure you know the amount of calories you want to take in. 
• 2 meals or snacks can be replaced by protein bars or shakes. 

3. Pack fruits

• Unless you are competing, you do not need to cut out your fruits. Plus, bodybuilders only cut out fruits at the last 3 weeks before competition. Fruits are very important because they suppress the need to over indulge on high sugar snacks. and they are loaded with Vitamin C and other nutrients needed by the body. 

4. Other sources of protein

• Yogurt, string cheese, cottage cheese, natural peanut or almond butter are perfect examples of other snacks you can add in your cooler.

5. Stay hydrated and pack your water

• Water is very important when it comes to losing weight. A lot of people believe that drinking diet soda will help them cut some calories and lose weight. However, it does the exact the opposite of what it "SAYS" it is for. Those sodas still are very high in calories, asparatame and other chemicals. Asparatame has been linked to causing cancer in animals who are exposed to large doses. Plus, it also does not hydrate your body, it dehydrates you. The more dehydration, the more diet soda you drink. The chemicals that are in these diet sodas will make you addicted to it. I actually have seen some of my clients have withdrawals from getting off of sodas. 
• Our body is made up of 60% water. Water is essential because it helps your blood transport needed nutrients to your organs to function properly. Water also boost your metabolism, contains no calories, and plays a key role in the prevention of disease. You need to drink at least 8 - 10 glasses of water a day to stay hydrated. If you have a hard time drinking water at the beginning, then try starting out with:
• Green Tea or Herbalife Tea Concentrate
• Coconut water or Herbife H3O
• Aloe Juice or Herbalife Aloe Concentrate
• Fresh Squeezed Juices or Herbalife Beverage Mix

   

My Garden! May 2011

Roma Tomatoes

I got the seeds from Roma Tomatoes I bought at the store. I did the same thing with the Bell peppers down below. You don't always have to buy your seeds!



Green Bell Peppers

Broccoli And Swiss Chard In The Raised Garden

The plastic bottle in the picture is a type of irrigation I use when I am not in town for a few days. You can save you milk jugs and poke tiny holes on the sides to make it a time - released watering system. It will work up to 3 - 7 days of watering depending on the size of the jugs. I have four 1/2 gallon jugs in my raised garden. It works up to 3 days.

Cauliflower, Swiss Chard, And Basil

Best Foods To Eat That Help Burn Fat

Image Credits: wonderfort.com

Best Foods To Eat To Burn Fat

  1. Water

•   It keeps you body hydrated and work efficiently
•   It boosts you metabolism and energy levels
•   Moisturizes your skin

  2. Protein

•  Chicken and turkey breast
•  Egg whites
•  Fish
•  Lean beef or bison
•  Pork
•  Salmon
•  Soy
•  Whey protein

 3. Spices, Caffeine & Tea

•  Black pepper
•  Black tea
•  Coffee or caffeine pills
•  Chili peppers or capsaicin pills
•  Ginger
•  Green tea

 4. Fruits & Vegetables With High Vitamin C Content

•  Apples
•  Asparagus
•  Bananas
•  Berries: blackberries, blueberries, raspberries, & strawberries
•  Broccoli
•  Citrus: grapefruits, oranges, lemons, & limes
•  Kiwi
•  Leafy dark greens: kale, collard greens, salad greens, spinach
•  Mangos
•   Peaches
•   Peppers
•   Tomatoes

 5. Calcium: Dairy

•  Milk or Skim Milk
•  White cheeses: white cheddar, Mozzarella, Monterey Jack & Provolone
•  Greek or Plain yogurt
•  Cottage cheese
• All lot of Low-Fat and Low-Carb dairy products have lesser calories, but contains more fats and sugars than regular dairy products. 

 6. Healty Fats

•  Avocadoes
•  Flaxseeds
•  Nuts: almonds, peanuts, & walnuts
•  Olive or extra virgen olive oil

Apple Cinnamon Whole Grain Cereal Recipe

Apple Cinnamon Whole Greain Cereal Recipe

Ingredients:

• ¼ cup of bran flakes
• ¼ cup of puffed red whole wheat
• 1 tbsp of unsalted sunflower seeds
• 1 tbsp of crushed almonds
•  ½ cup of diced apples
• 40 g of vanilla protein
• 1 cup of water
• Dash of cinnamon

Directions:
Step 1: Mix the vanilla protein with water. Add the diced apples, sunflower seeds, and crushed almonds.
Step 2: Add the puffed whole wheat with the bran flakes and mix well!

Calories 373.28

Calories from Fat  80

% Daily Value
Total Fat               9.28g                     14%  
Saturated Fat      2.22g                      11%  
Trans Fat 0g
Cholesterol          56mg                      19%
Sodium               133.73mg                 6%
Total Carb                 39.92g                  13%  
Dietary Fiber         6.85g                   27%  
Sugars                 14.16g
Protein                 34.22g                   68%
Vitamin A (IU)     73.01                      1%
Vitamin C            22.54mg                38%
Calcium             175.84mg                18%
Iron                       7.76mg                43%

Whole Wheat English Muffin Recipe



Whole Wheat English Muffin Recipe

Ingredients:

• ¼ cup of warm water
• 1 package of dry yeast
• 2 cups of organic whole wheat pastry flour
• 1 cup of organic white flour
• 1 cup of skim milk
• 1 tsp of sea salt
• 3 tbsp of olive oil
• 1 tbsp of organic sugar
• 1/3 cup of egg whites
• Cornmeal as needed

Directions:

• Step 1: Sprinkle yeast over warm (about 105° F. is ideal) water and let stand until foamy, about 10 minutes. In a large bowl, mix flour(s) and salt.
• Step 2: In a separate bowl, mix milk, oil and organic sugar. Add egg whites and stir until well blended. Stir in the yeast mixture.
• Step 3: Add liquid to about half of the dry ingredients and mix well, with a food processor, stand mixer or by hand. Mix in remaining dry ingredients. Dough will be soft and somewhat sticky.
• Step 4: Turn dough out onto floured work surface and knead for several minutes. If too sticky to knead, add flour, a tablespoon at a time.
• Step 5: Put dough in an oiled bowl, cover with plastic wrap or a damp towel, and let rise in a warm place until doubled in size. Rising time will depend on temperature; allow about 1 hour or 1 hour and a half.
• Step 6: Turn risen dough out onto a large flat cookie sheet that has been dusted with cornmeal and pat or roll to about 1/2" thick. Cut into approximately 3 inch rounds with a cookie cutter, tin can, or jar lid. Combine the scraps of dough into more muffins. Cover the muffins with a towel and let rise for 20-30 minutes.
• Step 7: Heat a griddle or large skillet over medium-low heat. Sprinkle with corn meal. Cook about 4 – 5 minutes on each side. Outsides should be golden brown and crusty, insides should be soft, but not gooey. Check a muffin or two and see how well they are cooked.
• Step 8: Remove to cooling rack as they finish cooking.

Calories 172.9

Calories from Fat  35

% Daily Value
Total Fat 4.14g                        6%  
Saturated Fat 0.52g                3%  
Trans Fat 0g                    
Cholesterol 0.42mg                  0%
Sodium 215.55mg                    9%
Total Carbohydrate 27.91g         9%  
Dietary Fiber 4.43g                 18%  
Sugars 2.1g
Protein 5.61g                           11%
Vitamin A (IU) 47.11                 1%
Vitamin C 0.16mg                      0%
Calcium 47.59mg                       5%
Iron 1.47mg                                8%

The Secrets To Leaning Out Your Body!

Secrets To Leaning Out

• Eat whole grain breads & pastas. pastas, brown rice. All types of potatoes and yams with skin on. Use natural sweetners like: honey, agave, or organic sugar. Remember organic and whole grain is not white. If it is white, it has been processed and stripped of most of it's nutrients. 

• Your caloric intake should be from 1500 - 1200 calories. Anything under 1,000 calories needs to be supervised by a medical doctor or dietitian. Include 10 – 30% of healthy fats in your daily caloric intake: olive oil, avocado, & flaxseed oil. 

• To diminish cellulite you need eat a lot of fruits, vegetables, and whole grains to build up your collagen levels. Protein from eggs, nuts and seeds will also build up connective tissue. Eating processed foods and not participating in physical activities that include cardio, resistance, & core training is the reason why cellulite is present. Creams bought at your neighborhood stores do not work.

• Cut back the calories in your daily caloric intake by including 2 cups of vegetables in each plate.

• Take ittle to no rest in between sets. This can be accomplished by supersets, combo, or circuit training.

• Eat clean (as natural as possible) and train for at least 60 minutes a day. 30 minutes cardio with 30 minutes resisitance and core training. 

• Stay away from high calorie alcoholic and non-alcoholic drinks. Blushes, Chardonnays, & Reisling Wine can be from 300 – 500 calories depending how much you fill your wine glass. 1 – 2 glasses of Red Wine is good, because it is full of antioxidants. Remember, to keep it to the minimum. Cut out sodas and diet sodas. Water, tea, and fresh-squeezed juices are way better for you than soda.

Tilapia And Tomato With Noodle Soup Recipe

Tilapia And Tomato With Noodle Soup Recipe


Ingredients:
6 tilapia fillets
2 cups of cooked whole wheat noodles
3 celery stalks, sliced
8 Roma tomatoes, quartered
¼ of a cabbage, sliced
1 ½ cup of whole kernel corn, frozen
1 ½ cup of green beans, frozen
½ of an onion, diced
4 cloves of garlic, minced
5 cubes of chicken bouillon
1 tablespoon of cumin
olive oil spray bottle
cracked black pepper

Directions:

Step 1: Put a large pot on the stove with medium heat and allow it to get hot. Spray some olive oil in the pot and add the onions and celery. Sauté the vegetables for about two minutes and then add the garlic. Cook for another minute. Then, add the cabbage, cumin and pepper and sauté for 2 more minutes. Next, add the water and chicken bouillon and bring to a boil.

Step 2: Once the water is at a boil, add the tomatoes, corn, green beans, tilapia fillets, and the noodles. Cook for 15 – 25 minutes.

New Year's Resolution Workout Guidelines

Image Credits: iloveindia.com

Workout guidelines

Workout at least 3 – 5 times a week and 30 minutes to an hour of cardio each day you are at the gym. Make sure to change up your cardio by using different machines or different types of cardio classes. In addition, change up your workouts at least every 2 – 3 weeks. If you keep on doing the same routine, you will end up hitting a plateau. Your body gets adjusted to the same workout after 3 – 4 weeks. After that, you will not see the same fast results.

If you are only working out 3 times a week, break up your body parts like so:

• 1st day: Biceps, triceps, abdominals & elliptical machine

• 2nd day: Legs, shoulders and stepper machine

• 3rd day: Chest, back, abdominals and treadmill machine.

o Pick at least 3 exercises for each body part except the legs. They need at least 5 - 7 exercises (depending if you are a man or woman). For example: Quad, Hams, Glutes, Hips, & Calves

o Do from 3 – 4 sets of each exercise. 12, 15, to 25 reps for long and lean muscles. 8 – 10 reps for muscle mass.

You can train your abdominals up to 3 – 4 times a week, every other day. Muscles need at least 24 hours to heal. So, if your workout days are from back to back, then do your routine like above. If each workout day has a rest day after it, then add abdominal exercises in the 2nd day of this sample routine.

Also, start yourself a journal. Write down the food you eat, exercises you are going to do for the day, and how you felt after each workout. This will help you change how you eat and make developing your own workouts easier. For women, do not be scared of adding more weight. You will not get big because women are not designed to be massive like men.