It’s the time of year for focusing on fitness, health, and self-improvement; and, as to be expected, I’m busier than ever with clients looking to shed pounds and to take the New Year by storm.

I love seeing this renewed enthusiasm for fitness and the surge of motivation in the air! I hope that you’re feeling it too.

What’s not as awesome is the struggle that I see so many of you endure when it comes to shedding pounds and transforming your body to firm and toned. Improving your fitness level should be enjoyable, and it’s my sole purpose to help you in this process of achieving your best body and best health yet.

Let’s start with the easiest fitness hack of all, something that I can almost guarantee you’re not doing. By making this small change to your daily routine you’ll quickly find those unwanted pounds coming off quickly and easily.

***Warning: This fitness hack is going to sound so easy that you may be inclined to simply dismiss it. My advice is to try it out before writing it off as too easy.***

The easiest fitness hack that you’re not doing is to drink a minimum of 64 ounces of water daily.

Now I know that sounds boring, but take a moment to reflect on your water intake over the past few days. Did you even get close to the minimum of 64 ounces? Really, for optimal fat loss, you want to be drinking closer to a gallon of water each day.

Why is water such a big deal? Here are 3 compelling reasons as to why drinking a minimum of 64 ounces of water a day will help you drop pounds and achieve a stunning transformation…

#1) Water Aids Fat Metabolism in the Liver

When it comes down to the technical process of losing fat, your liver is where the action is. The key to having a highly functional liver, one that quickly removes metabolic waste and built up toxins, is to be properly hydrated by drinking a minimum of 64 ounces of water each day.

Your liver is a filter for your body. When you aren’t drinking enough water, your liver accumulates a build up of waste product that slows the process of fat metabolism down.

#2) Water Helps Balance Hormones

Without getting too technical about the science of fat loss, it’s important that you understand that your hormones play an important role in your body’s ability to lose fat. When your body enters a state of dehydration, your organ and digestive functions are compromised, which in turn negatively impacts hormonal balance.

This stress, brought on by dehydration, impacts your adrenal glands, signaling the need for an increase in cortisol, which encourages your body to begin storing fat, rather than burning it.

#3) Water Reduces Calorie Intake

Now that you understand the science behind water and weight loss, let’s examine the positive effect that proper hydration has on your daily caloric intake.

By drinking a minimum of 64 ounces of water daily, your desire for high calorie, sugary drinks like soda and high fructose juices will diminish. This decrease in fattening calories really adds up!

In addition to weight loss, drinking water has an infinite number of benefits – including improved skin complexion, boosted immune system, cleansing toxins out of the body, etc.

While it’s important to drink plenty of water in general, be sure you’re increasing your amount before and after your workouts. The more you sweat, the more water you lose, and it’s important to replace that lost water to avoid dehydration.

Does this make sense? Remember: Drink a minimum of 64 ounces of water each day.

I hope that you find this simple fitness hack to be helpful in your quest for a new and improved you this year! Remember that participating in a challenging and consistent exercise program is absolutely vital when it comes to getting into great shape.

I’m here to help you on your fitness journey. Call or email me today to get started!

Water ALSO Boosts Your Energy!

When you’re dehydrated, your body becomes sluggish, tired, and even irritable.

Which means productivity is out the window.

The next time you feel tempted to hit the vending machine for a “pick-me-up” sugar filled snack during the 3pm slump, try chugging a tall glass of water.

You’ll see your energy and mood get the boost it needs to power through the day. So drink up, my friend, drink up!

Faux Fried Chicken Apple Skillet

Is there anything better than single skillet dinners? I wish every meal only required a single pot, pan or skillet! That would sure save us some clean up time. This recipe, for Skillet Fried Chicken with Apple, is everything that a comforting, cold weather dinner should be. The chicken is lightly coated in coconut flour, giving it the feel of fried chicken without the extra fat, calories and guilt. Apple cider and fresh apples along with fresh sage bring seasonal flavors and close-your-eyes worthy taste.

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

2 pounds chicken tenders
sea salt and black pepper
¼ cup coconut flour
3 tablespoons coconut oil, divided
1 yellow onion, chopped
1 tablespoon garlic, minced
¾ cup broth (chicken or bone)
¾ cup Apple Cider
2 apples, seeded and diced
1 tablespoon apple cider vinegar
1 tablespoon fresh sage leaves, minced (use the smallest leaves intact as garnish)

Instructions

1. Season the chicken tenders on both sides with salt and pepper. Set 1 Tablespoon of the coconut flour aside, and dredge the chicken through the remaining coconut flour, shaking off the excess.
2. In a 12-inch skillet place 2 Tablespoons of the coconut oil over medium-high heat. Add the chicken and cook until browned, about 7 minutes per side. Transfer the chicken to a plate and tent with foil.
3. Add the remaining 1 Tablespoon of coconut oil to the same skillet over medium-high heat. Add the onions and garlic; cook for 5 minutes. Stir in the remaining 1 Tablespoon of coconut flour and cook for another 2 minutes.
4. Deglaze the skillet with the broth and cider and bring to a boil. Reduce the heat to medium and simmer until it thickens, about 5 minutes.
5 .Add the apples, vinegar and sage. Season to taste with salt and pepper. Simmer until the apples soften, about 5 minutes. Add the chicken back to the skillet, and cover with the sauce. Garnish with fresh sage leaves. Enjoy!

Nutritional Analysis

One serving equals: 216 calories, 12g fat, 21g carbohydrate, 12g sugar, 265mg sodium, 3g fiber, and 29g protein.

Breakfast is the most important meal of the day. When you eat breakfast you’re “breaking your fast”, and giving your metabolism the boost it needs to get started working throughout your day. For busy professionals, parents, and students making sure to eat breakfast in the morning can be easier said than done, so we’ve laid out some easy smoothie options that will fill you up and boost you with healthy energy. 4 breakfast smoothies to keep your nutritional coach happy are:

1. Blueberry spinach – Blueberry and spinach may not be a combination you think would be delicious, but this one is really surprising. The spinach hides in the background to give the sweet blueberries the flavor spotlight, while still adding in the metabolism boosting nutrients and fiber you need to stay feeling full. Blueberries also contain fiber, along with manganese, vitamin K, and vitamin C, so you’ll have all the energy you need to see your personal trainer later on in the day.

2. Strawberry banana with oatmeal – Strawberry banana smoothies are a healthy favorite, and when you add in natural oatmeal, you’ve got yourself a breakfast that will keep you feeling satisfied for hours. Using whole fruits and natural oats, you will also leave out all the unnecessary added sugars while getting a great dose of fiber.

3. Orange and cream – Orange is a great breakfast flavor, and mixing orange with Greek yogurt gives you a protein packed smoothie that has that revitalizing taste first thing in the morning. Greek yogurt provides the protein, calcium, potassium, and vitamin D, while whole orange slices add in the vitamin C.

4. Avocado and pineapple – This combination may seem a little unique at first, but this happy-stomach smoothie is full of protein and really gets a great tropical fruit flavor from the pineapple and banana. Simple combine fresh pineapple, banana slices, 2 tablespoons of avocado, parsley, and a bit of ginger and you get a protein rich and energizing smoothie perfect for providing lasting fullness from protein while calming the stomach.

The next time you think about skipping breakfast, remember how convenient and easy it is to combine your favorite flavors to create something satisfying and delicious.

Call now for three risk free, complimentary sessions. We offer a 30-day money back guarantee on all of our packages.

Many marinades are filled with sweeteners, infusing your healthy dinner with unwanted simple sugars. This recipe removes all worry by using a small amount of liquid stevia along with other fresh and wholesome flavors to liven up this tender, grilled chicken breast.

Enjoy with a side of veggies!

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

For the Asian Marinade:

¼ cup coconut aminos
¼ cup Balsamic Vinegar
1 tablespoon olive oil
1 teaspoon Liquid Stevia
1 tablespoon Garlic, minced
2 tablespoons fresh ginger, minced
3 fresh scallions, thinly sliced

For the Chicken:

4 boneless, skinless chicken breasts

Instructions

1. Combine all of the marinade ingredients in a large ziplock bag. Add the chicken breasts and marinade in the fridge for 2 hours or overnight.
2. Preheat grill for medium-high heat. Oil the grill grate.
3. Place chicken breast on the grill and discard the marinade. Grill for 5-7 minutes on each side, until cooked through with no pink remaining. Enjoy!

Nutritional Analysis

245 calories, 7g fat, 2g carbohydrate, 0g sugar, 362mg sodium, 0g fiber, and 46g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

I realized something important about exercise that’s worth sharing with you.

Most of the time, when encouraging you to exercise, I focus on health and fat loss. These are two significant benefits, but there’s another side effect of exercise that’s hugely important…

How you feel after doing it.

Every workout has an immediate impact on your energy, mood, body chemistry, and even mental functioning. The endorphins released are specifically designed to make you feel good.

All of these factors combined create your overall feeling of wellbeing.

Don’t you want to feel good?

The tricky part is that most of us are habit driven, and so our activity level (or lack thereof) is fairly consistent day-to-day and week-to-week. This makes the impact of each sedentary day less noticeable, since another similar day causes no obvious change. It simply perpetuates your current state of un-wellbeing, with a slow decline.

Why this matters: You could begin feeling a lot better than you do today by starting to exercise.

This could come as a surprise, especially if you believe that the way you feel today is a given, and not something that can be improved.

By maintaining a consistent, challenging exercise plan:

Your aches and pains can disappear.
You can feel light and your energy levels can soar.
Your mood can naturally become more optimistic.
You can avoid illness and disease.
You can think and process information quicker and with more clarity.
And then, once you’re in the groove of exercising regularly, you’ll forget about the pain, the sluggishness, and the discomfort that you used to live with.

Making regular exercise part of your routine is a foolproof method for improving your overall wellbeing. It’s a gift that you give to yourself with each workout.

Ready to really feel good? Sign up for my latest fitness program. Call or email today to get started!

The Foods You Eat

The foods that you eat also have a huge impact on how you feel. Wholesome foods like fresh produce, lean meats, eggs, nuts and seeds will fill you with natural and steady energy. On the flip side, foods that have been processed, fried or filled with sugar will rob your body of energy and wellbeing.

Simple Roasted Vegetables

Vegetables are an important part of a healthy, balanced diet. You won’t find a recipe that as simple and delicious as this one for roasted vegetables. It’s a classic!

I like to leave the root veggies undisturbed when adding the green beans, so that they have one really nicely charred side to them at the end of the cook time. The onions become mouthwateringly tender.

Feel free to use other veggies, such as sweet potato, beets, cauliflower, or bell peppers.

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

3 parsnips, peeled and cut into large chunks
8 large carrots, peeled and cut into large chunks
1 red onion, cut into thick wedges
1 tablespoon olive oil
sea salt and black pepper
½ pound green beans, trimmed

Instructions

1. Preheat the oven to 425 degrees F. Lightly grease a rimmed baking sheet with olive oil.
2. In a large bowl, toss the parsnips, carrots and onion with the olive oil and generously season with salt and pepper. Arrange on the prepared baking sheet in a single layer. Roast in the preheated oven for 30 minutes.
3. After 30 minutes, add the green beans on top of the roasting veggies and place back in the oven for an additional 15 minutes. Mix the veggies together and serve. Enjoy!

Nutritional Analysis

One serving equals: 95 calories, 3g fat, 18g carbohydrate, 7g sugar, 138mg sodium, 5g fiber, and 2g protein.

What’s better than a salt n’ pepper grilled steak? A Sake Marinated Grilled Steak! The complex flavors contributed by this Sake Marinade combine to create a steak experience that you’ll want to repeat.

Sake flavored marinades often go hand-in-hand with soy and sugar, however in this lightened up version I’ve removed both of these offending ingredients. In place of the soy sauce we are using coconut aminos, and in place of the sugar we are using a touch of liquid stevia. While these might sound like trivial ingredients, removing simple sugar from things like marinades and dressings makes it easier to stay lean, energetic and healthy for the long haul.

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

½ cup sake
6 tablespoons coconut aminos
½ teaspoon Liquid Stevia
2 tablespoons worcestershire sauce
1 tablespoon olive oil
1 teaspoon toasted sesame oil
½ teaspoon crushed red pepper flakes
1 tablespoon garlic, minced
4 (6 oz.) boneless rib eye steak (or similar cut)

Instructions

1. Combine all of the ingredients in a large ziplock bag. Place in the fridge for at least 8 hours, or overnight.
2. Bring the steaks to room temperature. Grill for about 6 minutes per side. Remove from heat and tent with foil for 5 minutes. Slice and enjoy!

Nutritional Analysis

451 calories, 13g fat, 8g carbohydrate, 1g sugar, 186mg sodium, 0g fiber, and 61g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

A gluten-free diet is a diet that restricts and excludes gluten which is a mixture of proteins that can be found in wheat and other grains. Foods that contain gluten include wheat, rye, barley, couscous, some salad dressings, egg substitutes, and some soups, just to name a few.

A gluten-free diet is especially helpful for people that may be suffering from Celiac Disease. It is an autoimmune disease that can lead to damage to the small intestine whenever gluten is consumed. The disease currently affects 1 in 100 people around the world, while a recorded two and a half million Americans remain undiagnosed and remain at risk for some serious complications in the future.

The Benefits of Becoming Gluten-Free

Following a gluten-free diet will expose you to more whole, and unprocessed foods like fruits and vegetables, legumes, and some lean meats and these food choices end up being lower in calories and healthier.

Gluten-free diets have become quite popular over recent years which has spurred additional research, and with this research, they have found several health benefits you can experience from this kind of diet.

Eating gluten-free foods eliminates any processed foods and with it also eliminates the consumption of unhealthy carbohydrates and oils. Doing so can reduce your risk of heart attack and can help improve immunity when it comes to the way your body can tackle germs and other sicknesses.

Most of these foods can also help promote healthy weight loss and will teach you how to portion your food and read labels more closely. However, always be mindful of labels that claim to be gluten-free because they might not be as accurate as you may think.

A nutrition counselor in your area can help guide you through the choices available to you when you are considering a gluten-free diet. The nutrition counselor will also be able to help you come up with a meal plan and exercise program that will benefit you personally and help you achieve the results you want.

Call now for three risk free, complimentary sessions. We offer a 30-day money back guarantee on all of our packages.