Weight Loss and Training http://weightlossandtraining.com Weight Loss Tips and Strength Training Routines Mon, 21 Apr 2014 02:42:53 +0000 en-US hourly 1 http://wordpress.org/?v=3.9 Flat Belly Yoga Workout http://weightlossandtraining.com/flat-belly-yoga-workout?utm_source=rss&utm_medium=rss&utm_campaign=flat-belly-yoga-workout http://weightlossandtraining.com/flat-belly-yoga-workout#comments Sun, 20 Apr 2014 23:56:49 +0000 http://weightlossandtraining.com/?p=14137

flat belly yoga workout

Flat Belly Yoga Workout

Think yoga is just for flexibility and balance? Think again. If you’re working hard to get the flat belly and abs of your dreams, yoga needs to be a part of your workout routine.

What’s so effective about yoga is that all of that flexibility and balance training are actually working a ton of muscles that normally get ignored, especially the muscles that make up your abs and core. Any pose that requires a little balance will engage your abs in ways your typical workout just won’t do. Plus, yoga burns a significant number of calories at the same time.

Here’s what I’m recommending you do for best results…

6 Yoga Moves for a Flat Belly

Before you get started on the moves, I want you to get hydrated and energized. Keeping a natural, holistic theme in line with the yoga, try fueling up with this Vita Coco Coconut Water. Packed full of electrolytes, it will help sustain your energy through the workout.

Now onto the moves…

Run through this circuit once if you’re a beginner, or multiply it depending on your goals and available time. Remember, breathing is key when it comes to yoga, so make sure you slow down, calm your mind, and focus on your breath throughout. Hold each pose for a minimum of 30 seconds.

1. Upward-Facing Dog

One of the most fundamental yoga positions in any program, upward-facing dog has a serious impact on your abdominal and core muscles. Ease into this on slowly, pressing through your palms and arching you head back as far as possible without interrupting your breathing. Make it your goal to be resting only on your toes and palms for this one. This one is great for your lower abs.

2. Warrior 1

From upward-facing dog, move into downward dog, and then enter warrior 1 by bringing one foot forward and bending your knee at a 90 degree angle. Your back foot should stay flat. Placing your palms together, bring your arms overhead and backward slightly as you pull your torso toward the ceiling. You should feel the stretch in your abs and obliques. Repeat pose on opposite side.

3. Warrior 3

Flow into warrior 3 by bringing our arms straight out in front of you and lifting your back foot off of the ground, straightening your other knee. Here, you’re going to be balancing on one foot while you create a flat surface with your body parallel to the floor. This means your head, neck, back, hips, and back leg should all be aligned. Hold here and repeat on opposite leg. The balancing really challenges your core muscles.

4. Knee-Up Plank

Now, return your feet and hands to the floor and get into a plank position, resting on your toes and palms while your create a straight line with your torso and legs. Once in a stable position, bring one knee up towards your abdomen, tucking it under your torso. Hold here, then return to starting and repeat with your opposite leg.

5. One-Legged Push-Up Position

Return to traditional plank position, and now bend your elbows and lower your body into a deep push-up position, stopping a few inches above the floor. As you lower your body, lift one foot off the ground and squeeze your buttocks to lift that leg towards the ceiling. Hold the squeeze as stabilize the rest of your body. Drop to the floor for a short rest if needed, then repeat with the opposite leg.

6. Superman

For this last pose, allow your body to drop to your mat, face-down. Engage your abs and core muscles, and now lift your hands and feet off the mat a few inches. Hold here as you continue bringing your hands and feet towards the ceiling. Repeat for a second round of this one.

Flat Belly Yoga Conclusions

If you weren’t convinced before, I guarantee this short yoga workout will make you a believer – because your abs and core should be feeling pretty good after this one!

Just like any other resistance training routine, yoga also works your muscles in some pretty serious ways. Make sure you fuel up with some protein – check out the all-natural, plant-based Vega Sport Performance Protein. The protein will also boost metabolism and help you get another step closer to a flatter, more toned belly!

Have any questions or feedback about my Flat Belly Yoga Workout? Please leave a comment below…

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4 Rules to Clean Eating http://weightlossandtraining.com/4-rules-to-clean-eating?utm_source=rss&utm_medium=rss&utm_campaign=4-rules-to-clean-eating http://weightlossandtraining.com/4-rules-to-clean-eating#comments Fri, 18 Apr 2014 19:03:25 +0000 http://weightlossandtraining.com/?p=14132

4 rules to clean eating

4 Rules to Clean Eating

With all the chemicals and processing that go into our food, true healthy eating can seem pretty overwhelming. Not only do you have to grapple with high fat content and added sugar, you also have to think about everything that’s done to your food along the way.

The research is pretty clear on contaminants. Herbicides and pesticides make their way onto your dinner plate more often than you’d like, and foods that are highly processed only make weight loss a bigger challenge that it already is.

So what’s the solution? It’s actually simpler than you might think. It’s not another fad diet, and it’s not some kind of powdery supplement. The solution is clean eating, and of all the diet plans I can recommend, this one’s the best.

What is Clean Eating?

Clean eating is more of a philosophy and an approach than it is a strict diet plan. It’s all about avoiding processed foods as much as possible, and going with natural options at every opportunity.

Here are my 4 basic rules to clean eating. Stick by these and you’ll not only feel healthier and more energized, you’ll also see a major boost in your fat-burning efforts.

4 Simple Strategies to Clean Eating

Rule #1: Avoid Processed Foods

This is definitely the most important rule to a clean eating diet. For the best results possible, you’ve got to give up the processed and refined foods, and go for foods in their natural state. While you don’t have to go all-natural right off the bat, you should start giving up on all the processed stuff, and plan on having it cleaned out in the next few weeks.

In most cases, this means leaving behind the boxed, canned, packaged, and frozen foods and preparing your meals and snacks from scratch (as much as possible). For some good whole-food recipes, check out my Quinoa Salad Recipes and my Chia Seed Recipes here.

Rule #2: Prioritize Your Organics

If you can cut it, organic foods are always best on a clean eating diet, especially when it comes to reducing your intake of contaminants and chemicals. That said, organic food can be expensive at times, so it’s important to know what’s most important to buy organic.

Some fruits and veggies have much heavier pesticide use. These are the ones to replace with organics first: apples, potatoes, strawberries, blueberries, raspberries, leafy greens, lettuce, spinach, kale, grapes, peaches, bell peppers, cucumbers, and cherry tomatoes – just to get you started!

Rule #3: Make Your Water Work for You

Water is important on a clean eating diet. In fact, water is the most effective natural detox out there. But to boost the detox properties of your water, a little lemon juice can go a long way. I’m not a supporter of extreme detox diets, but natural daily detoxification with lemon water can keep your body in top shape.

Read more about Lemon Water Benefits here. Not only is it a great detox, it also boosts your metabolism!

Rule #4: Eat At Home Often

The last rules is a big one, but without it, a truly clean eating diet will be incredibly challenging. You’ve got to start eating at home more often, and limit eating out to no more than a couple nights a week. Preparing your snacks and meals at home is really the only way to know what’s in your food, and avoid having more of the bad stuff added to it.

So think about your grocery list, do some planning ahead, and get real with your ingredients. Before you know it, you’ll be totally energized and motivated to stay on track.

Have any questions or feedback about my 4 Rules to Clean Eating? Please leave a comment below…

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Anti-Inflammatory Green Smoothie Recipe http://weightlossandtraining.com/anti-inflammatory-green-smoothie-recipe?utm_source=rss&utm_medium=rss&utm_campaign=anti-inflammatory-green-smoothie-recipe http://weightlossandtraining.com/anti-inflammatory-green-smoothie-recipe#comments Tue, 15 Apr 2014 02:13:09 +0000 http://weightlossandtraining.com/?p=14069

anti-inflammatory green smoothie recipe

Anti-Inflammatory Green Smoothie Recipe

Inflammation can lead to a variety of health problems and conditions, even affecting disease and illness. Today we’re looking at this delicious green smoothie recipe that actually reduces inflammation with healthy natural ingredients.

The Realities of Inflammation

Inflammation is your body’s way of protecting itself against real or potential harm. During the normal stress response, the hormone cortisol is released to help regulate inflammation. This is a good thing.

But if you’re stressed out all the time, the system that regulates cortisol output starts breaking down, and inflammation can get out of control. Simply put, chronic stress results in chronic inflammation, and that’s a bad thing for your health.

Chronic inflammation plays an underlying role in a number of physical and mental ailments, from depression to skin problems and weight gain. It can also increase your risk of more serious diseases and illnesses, including various forms of cancer.

Eating the Right Foods to Reduce Inflammation

Although there are a lot of things you can do to fight stress (see my article on Stress and Anxiety Relief here), you can also deal with the inflammation head-on. Many foods actually contain natural anti-inflammatory properties, from cucumbers to ginger root and cinnamon.

My anti-inflammatory green smoothie recipe combines some of the best anti-inflammatory foods you can find. Plus it’s packed full of fiber and protein to support all your weight loss and fitness goals. This is a great one to finish off the day with, or enjoy as a mid-morning snack.

Give this recipe a try today…

A Healthy Smoothie Recipe to Reduce Inflammation

Blend together the following ingredients in a blender or magic bullet:

  • 1/3 cup of pineapple chunks
  • 1/4 of a long English cucumber
  • 1 small handful of arugula
  • 1 small handful of fresh baby spinach
  • 1-inch piece of fresh ginger root, peeled
  • 1 cup of coconut water
  • ½ teaspoon of ground turmeric powder
  • ½ teaspoon of ground cinnamon
  • 1 tablespoon of Nutiva Organic Chia Seeds (scientifically proven to contain anti-inflammatory properties!)
  • 1 scoop of Gaspari Nutrition Myofusion delicious vanilla protein
  • 1 handful of ice cubes

This is the ideal ingredient list for optimal anti-inflammatory results, but you can definitely pick and choose among these ingredients to make it your own. As you can see, it only takes a few simple dietary decisions to give your health a bit of a boost. Enjoy this smoothie daily to reap its full benefits.

Looking for Other Simple Ways to Improve Your Health?

Drinking lemon water daily is a great way to boost your metabolism and improve your fat burning results. Start your daily with a glass, hot or cold, to jump start your system. You can’t get any more affordable than this.

Want to improve your skin? Aim for a diet that’s high in antioxidants by eating more blueberries, strawberries, and bright leafy greens. Not only will you see healthier skin, you’ll also get a serious boost in energy.

Speaking of energy, make sure you include more nuts in your diet. From pistachios to almonds, nuts are a super healthy snack that are packed full of energy and also contain healthy fats to increase metabolism.

Have any questions or feedback about my Anti-Inflammatory Green Smoothie Recipe? Please leave a comment below…

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5 Minute Ab Workout http://weightlossandtraining.com/5-minute-ab-workout?utm_source=rss&utm_medium=rss&utm_campaign=5-minute-ab-workout http://weightlossandtraining.com/5-minute-ab-workout#comments Mon, 14 Apr 2014 02:26:38 +0000 http://weightlossandtraining.com/?p=14074

5 minute ab workout

5 Minute Ab Workout

Tired of doing crunches? Although they have their value, crunches are pretty limited when it comes to the variety of abdominal exercises at your disposal.

Today, I’m offering up 5 new ab exercises that you can do in just 5 minutes. If you’re tired of the same old routine that’s packed full of crunches, give these exercises a try. Coming in at just 5 minutes, you have no excuse not to incorporate this fat-burning and ab-toning workout into your routine!

Remember, to keep seeing results and stay motivated, you’ve got to keep changing things up and trying new things. There’s a whole world of abdominal and core exercises out there that leave crunches in the dust, and get you working in totally new ways.

If you’re ready for a change, here are the 5 new exercises you can knock out in just 5 minutes.

5 New Ab Moves in 5 Minutes

1. Leg Lowering

For this first one, you’re really going to work on the lower part of your abdominal muscles. Lie face up on a workout mat, and extend your legs towards the ceiling, straightening your knees and bending at the hips so that your legs are at a 90 degree angle to the floor.

Slowly and with control, lower your right leg toward the floor, stopping just a couple of inches before touching down. Hold here for 3 counts, then lift back to starting position in control. That’s 1 rep. Aim for 15 reps per side. To view this exercise, click here.

2. Single-Leg Hip Extension

Stay lying face up on the workout mat, and now place your feet on the floor, tucking them close to your buttocks. Lift your pelvis and bring your upper and lower back off the floor, resting against your shoulders. Push through so that your torso, buttocks, and hips are aligned. Place your palms on the floor at your sides for balance. Lift your right foot off the floor and straighten your knee.

Then engage your pelvis and lift your hips up toward the ceiling, squeezing your glutes. Hold the squeeze for 3 counts, then release. That’s 1 rep. Perform 10-12 reps, then repeat with opposite leg extended. To view this exercise, click here.

3. Side Plank

This one is great for your abs and obliques. Rest your right forearm against a workout mat, bending your elbow at 90 degrees. Your left hand should rest against your side for balance. Stack your left foot on top of your right foot, and engage your abs and obliques as you create a straight line with your neck, back, hips, and legs, keeping them all on one plane. Hold this position for 30-45 seconds, and repeat on opposite side. To view this exercise, click here.

4. Sweep Plank

Get into a normal plank position, balancing on your toes and with the palms of your hands on the floor under your shoulders. Your neck, back, hips, and legs should be aligned. To view the first part of this exercise, click here.

Then bring your right knee up towards your abdomen, lifting your right foot off the floor. As you return to starting, sweep your right foot out to the right side, really engaging your core muscles. Return to floor, and repeat with opposite leg. Aim for 10-12 sets.

5. Banana Roll

This is probably the toughest one on the list, but it’s a great way to finish off this fat-burning workout. Lie flat on your stomach on a workout mat, and lift your hands and legs off the ground (at least 2 or 3 inches). To view the first part of this exercise, click here.

Without touching your hands or feet to the ground, roll to the left side onto your back. Then roll back and through to the opposite side. That’s one rep. Aim for at least 12 reps of this one.

There you have it. Use this ab workout to get your head back in the game, and start seeing real results again! Incorporate it into your current workout, or run through 3 or 4 circuits for a complete abdominal routine.

Need to jump start your ab diet as well?

Check out my Six Pack Diet Plan for Men and my Six Pack Diet Plan for Women. Remember, healthy eating is half the battle when it comes to getting sexy, ripped abs!

Have any questions or feedback about this 5 Minute Ab Workout? Please leave a comment below…

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Parker Young Workout http://weightlossandtraining.com/parker-young-workout?utm_source=rss&utm_medium=rss&utm_campaign=parker-young-workout http://weightlossandtraining.com/parker-young-workout#comments Fri, 11 Apr 2014 03:59:36 +0000 http://weightlossandtraining.com/?p=14012

parker young workout

Parker Young Workout

Parker Young is an up and coming actor who’s definitely been making his rounds on the small screen. Starring in two recent hit TV comedies, Suburgatory and Enlisted, this guy’s really starting to make a name for himself.

But whether he’s playing a jock neighbor on Suburgatory or a military officer on Enlisted, he needs to stay in top shape. And there’s no doubt that this 24-year old actor knows a thing or two about fitness.

In a recent interview, Young discussed how much work it is to stay lean and fit. As a former high school football captain, he’s no stranger to staying in shape. But his TV roles require even more attention, and a totally different approach.

The goal is to stay ripped, and that’s why Parker Young says he’s now addicted to CrossFit.

So if you have similar goals of getting toned and ripped without bulking up, I’ve got a CrossFit inspired workout to help you out. Taking the approach of Parker’s TV body routine, this workout is great for anyone wanting to burn fat and build lean muscle.

Ready to kill it?

The Parker Young Workout to Get Toned & Ripped

This program includes a few different elements. The goal is to get to the gym 5-6 days a week. I’m going to alternate between CrossFit exercises and more traditional weights and cardio, to give you the best results possible.

Day 1 – Chest, Shoulders & Triceps

Perform 3 sets of 10-12 reps each of the following exercises:

End with 15 minutes of cardio (running or cycling is best).

Day 2 – CrossFit Workout

Perform this CrossFit Workout (at home or at the gym)

Day 3 – Back & Biceps

Perform 3 sets of 10-12 reps each of the following exercises:

End with 15 minutes of cardio (running or cycling is best).

Day 4 – CrossFit Workout

Perform this CrossFit Workout (at home or at the gym)

Day 5 – Legs & Abs

Perform 3 sets of 10-12 reps each of the following exercises:

End with 15 minutes of cardio (running or cycling is best).

Day 6 – Bonus CrossFit or Cardio

If you have the time and energy, do one of the following:

A Parker Young Diet to Match

Of course, to stay toned and ripped, you need a good diet to match. Young had 3 basic principles he sticks by when it comes to eating right.

First, he likes to eat clean, and adopts many of the principles of The Paleo Diet. Second, he relies a lot on protein shakes to support muscle growth and improve his recovery. And last but not least, he’s not afraid of sitting down to a massive meal from time to time – what he calls fueling up.

Have any questions or feedback about my Parker Young Workout? Please leave a comment below…

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Jump Rope Fat Burn Workout http://weightlossandtraining.com/jump-rope-fat-burn-workout?utm_source=rss&utm_medium=rss&utm_campaign=jump-rope-fat-burn-workout http://weightlossandtraining.com/jump-rope-fat-burn-workout#comments Thu, 10 Apr 2014 03:45:29 +0000 http://weightlossandtraining.com/?p=14073

jump rope fat burn workout

Jump Rope Fat Burn Workout

If you’re looking for a new way to burn fat and work up a serious sweat, you need to consider jump rope. This tried and true exercise has been around for a while, but its benefits have never gone out of style.

The benefit of jump rope is in its total body impact. Of all the total body exercises out there, this is one of the few that can actually offer a full workout. What I mean is that you can design a whole routine around this one piece of equipment, in a way that challenges your whole body and burns some serious calories and fat.

If you don’t have a lot of time of course, jump rope can also offer a quick but intense workout, and it can even be incorporated into other routines as a warm-up or cool-down.

The other great thing about jump is that it can easily be done at home or the gym. For home workouts, invest in a good quality jump rope like this Harbinger Jump Rope. When you have a good piece of equipment, you’re more likely to reap the benefits of the workout.

Jumping Rope to Burn Fat

The best way to take full advantage of the jump rope is to turn it into a full workout, like the one I’m offering up here. This can easily be done by incorporating the principles of interval training, and alternating between series of high and low intensity jumps.

The idea is to keep challenging yourself, and varying your speed and intensity. This kind of approach always gives the best results, especially when it comes to burning fat.

20-Minute Fat-Burning Jump Rope Routine

Today’s routine requires only 20 minutes, but that’s all you need to feel the burn from your jump rope. Add this into your program a few times a week, or use it as a bonus workout on days you’d normally take off.

Start by warming up with a little stretching and some jogging in place, then grab your jump rope and get to it:

  • 2 minutes of slow pace jumping
  • 3 minutes of fast pace jumping
  • 15 second rest
  • 2 minutes of fast pace jumping
  • 1 minute of moderate pace jumping
  • 1 minute of slow pace jumping
  • 1 minute of moderate pace jumping
  • 2 minutes of fast pace jumping
  • 30 second rest
  • 3 minutes of moderate pace jumping
  • 1 minute of fast pace jumping – as fast as you can for this one
  • 2 minutes of moderate pace jumping
  • 1 minute of slow pace jumping

That’s it – but trust me, this kind of alternating between slow and fast paces amounts to a serious workout, and some serious fat burned.

This approach to jump rope is similar to what you’d find in a spin class or cycling workout. You’ve got to really push yourself, and watch the clock to keep you on track. If you can stick with it, you’ll work up a killer sweat.

Throw in some other twists if you’d like, and definitely keep it going even longer if you have the time and stamina.

For some other great workout ideas…

For some other great workouts to burn fat, check out my Exercise Ball Ab Workout, which offers an amazing core routine to shape and tone your abs. If you’re looking for something a little different, also try my Bosu Workout here. The bosu is an extremely versatile piece of gym equipment that can improve a number of your workout goals.

Have any questions or feedback about this Jump Rope Fat Burn Workout? Please leave a comment below…

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Chunky Chocolate Protein Cookie Recipe http://weightlossandtraining.com/chunky-chocolate-protein-cookie-recipe?utm_source=rss&utm_medium=rss&utm_campaign=chunky-chocolate-protein-cookie-recipe http://weightlossandtraining.com/chunky-chocolate-protein-cookie-recipe#comments Wed, 09 Apr 2014 01:53:51 +0000 http://weightlossandtraining.com/?p=14071

chunky chocolate protein cookie recipe

Healthy Recipes to Feed Your Muscle

We can all use something a little sweet once in a while, even on the strictest of diets. If you’re looking for a quick fix for your sweet tooth, check out this chunky chocolate protein cookie recipe.

An easy way to boost the nutritional content of any meal or snack is to add protein. If you can increase the protein, you’ll feel full longer, support muscle growth, and burn more fat in the process.

This is the thing that most people don’t realize about protein. During digestion, it actually burns more calories and fat, so it has a bigger impact on your weight loss goals. Eating foods high in protein, even if they contain a little sugar and fat, is an easy way to help offset the negative. Plus, supporting lean muscle growth will improve your resting metabolism, which means your body will burn more calories over time.

Keep a Little Protein On Hand

For all of these reasons, it’s a great idea to keep a high quality protein supplement on hand. Whey protein supplements offer excellent support for lean muscle growth, in addition to boosting metabolism. They contain all the amino acids your muscles need to build and repair themselves.

For some of my top picks, check out my article on Best Protein Supplements here.

Baking with Whey Protein

In terms of versatility, you can even bake with whey protein powder. In most cases, you can just add a scoop or two in with a little water, depending on what it is you’re making. This is an easy way to pack in the nutrition when it comes to your baked goods, and meet your fitness goals even faster.

Today, I’ve got a delicious chunky chocolate protein cookie recipe that’s sure to please.

Chocolate Chunk Protein Cookie Recipe

To make a delicious, protein packed batch of chocolate cookies, grab the following ingredients. You can definitely switch up some of the ingredients depending on what’s available, but I’ve chosen some of the healthiest stuff to keep you on track.

  • 1 cup of oat flour
  • ½ cup of almond flour
  • 1 scoop of Optimum 100% Natural Whey (plain or vanilla flavor is best)
  • 1 teaspoon of baking powder
  • ½ cup of coconut sugar or evaporated cane sugar
  • 1 teaspoon of vanilla extract
  • 1 large egg
  • ¼ cup of coconut oil
  • 1 cup of dark chocolate chips

Here’s what to do: Grab 2 separate mixing bowls. In one, mix the oil, sugar, egg, and vanilla extract, in that order. In the other, mix all of the remaining dry ingredients except the chocolate chips. Then combine both mixtures in one of the bowls, and mix in the chocolate chips.

Form the cookie dough into 1-2 inch balls and place on a greased or lined baking sheet. Bake at 350 degrees (F) for about 10-12 minutes, or until they start to brown. Remove from the oven, and allow to cool on a cooling rack or transfer to another surface.

That’s it! Satisfy your sweet tooth with this healthy, protein recipe, and stay on track with your fitness goals.

Have any questions or feedback about my Chunky Chocolate Protein Cookie Recipe? Please leave a comment below…

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How to Cut 100 Calories At Every Meal http://weightlossandtraining.com/how-to-cut-100-calories-at-every-meal?utm_source=rss&utm_medium=rss&utm_campaign=how-to-cut-100-calories-at-every-meal http://weightlossandtraining.com/how-to-cut-100-calories-at-every-meal#comments Mon, 07 Apr 2014 01:12:26 +0000 http://weightlossandtraining.com/?p=14070

how to cut 100 calories at every meal

How to Cut 100 Calories At Every Meal

Looking for some basic tips for cutting calories throughout the day? It’s a lot easier than you think. You just need to know what to avoid, and have some good substitutions at your disposal.

In most cases, you can cut a hundred calories in a simple swap.

So take note of these ideas, and start taking some simple and easy steps to faster weight loss. When you’re trying to shed the pounds, every strategy can make a big impact.

Simple Steps to Cut Calories All Day Long

At Breakfast…

  • Instead of honey, use fresh blueberries or raspberries to sweeten your fat-free Greek yogurt. There are about 130 calories in just 2 tablespoons of hone, but only 15 calories in a ¼ cup of berries.
  • Replace your morning granola with 1 cup of oatmeal. At only 166 calories, it’s a far cry from the 28- calories in just ½ cup of granola! To sweeten, use berries and cinnamon.
  • For an easy calorie reduction, drop the creamer or Coffee-Mate in your morning coffee. Going with skim milk will save you over 130 calories!
  • Whatever you do, leave the morning sausage patties behind. With a total of 170 calories and more fat than you need, go with a healthier alternative smoked salmon. There are only 66 calories in a couple ounces, and that comes with a fat-burning dose of omega-3 fatty acids.

At Lunch…

  • Enjoy a little mustard your sandwich? Instead of honey-mustard (with about 120 calories in just 3 ounces), reach for the Dijon or yellow mustard.
  • Whether it’s sliced cheese on your sandwich or shredded cheese on your chili or soup, replacing it with the low-fat alternative can easily cut over 100 calories. And when it’s combined with other flavors, you hardly notice the difference.
  • There can be a ton of extra calories hidden in your salad dressing. If you want to keep you salads the way they should be – healthy – try replacing the oil dressing with a little lemon juice, some dried oregano, and a little dried basil. You’ll avoid the nearly 100 calories in just 2 tablespoons of Italian dressing!
  • Getting too many carbs at lunch? Swipe your 2 slices of bread for a whole wheat tortilla wrap. Or better yet, get things down to only 10 calories by replacing the wrap with a big piece of iceberg lettuce.

At Dinner…

  • For starters, you’ve got to skip that creamy Alfredo sauce on your pasta. Cut the calories in half by going with twice as much tomato-based marinara sauce.
  • Enjoy your fried calamari appetizer? The amino acids in seafood are great for supporting lean muscle mass and boosting metabolism, but skip the frying. Instead of calamari, order a shrimp cocktail. Even with seafood sauce, it comes in at only 95 calories.
  • Ever tried cucumber-wrapped sushi? This stuff is gaining in popularity for it’s low-carb approach to sushi. Look for it next time you’re out, or ask your server about it. Wrapping a single sushi roll in cucumber instead of rice will save a whopping 200 calories!
  • We all enjoy a little pizza from time to time. But swapping out the deep-dish pizza with thin-crust will save you almost 300 calories! It’s a simple fix, and if you go with whole wheat crust, you’re even better off.

What about Snacking?

Need some healthy, low-calorie ideas for snacking too? Check out the following articles:

When you break it down, losing weight and burning fat can be a lot easier than you think. Stay educated, take notes, and get as many ideas as you can to keep at your disposal!

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Best Pre Workout Foods http://weightlossandtraining.com/best-pre-workout-foods?utm_source=rss&utm_medium=rss&utm_campaign=best-pre-workout-foods http://weightlossandtraining.com/best-pre-workout-foods#comments Wed, 02 Apr 2014 01:07:33 +0000 http://weightlossandtraining.com/?p=13977

Best Pre Workout Foods

Fueling Up To Get Energized

To get the most out of every workout, you need to fuel up before you start. Today I’m reviewing some of the best pre workout foods to get you feeling energized and motivated.

Generally speaking, you want to aim for fueling up around an hour before your workout, but no closer than 30 minutes. It’s important to give your stomach a little time to digest and settle.

There are a few things you want to look for in your pre workout foods:

  • Energy – First and foremost, you want your pre workout meal or snack to be packed full of energy. This means choosing foods that are high in vitamins and minerals like potassium, as well as healthy carbohydrates.
  • Protein – Whether your workout goals are focused on building muscle or burning fat, protein is the next most important ingredient in your pre-workout fuel. The protein will help improve muscle stamina and recovery.
  • Metabolism Booster – For most of us, getting toned and burning fat is another big workout goal, so it’s a good idea to go for pre workout foods that contain metabolism-boosting ingredients like caffeine, fiber, and healthy fats.

Here are some of the best options to go with…

5 of the Best Pre Workout Foods to Fuel Up


Without a doubt, bananas are my go-to pre workout snack. When I’m in a rush or on the go, bananas are the most convenient way to fuel up. Not only do they pack a ton of energy, with high levels of potassium, but they also effectively sustain energy throughout your workout.

To get your protein in as well, enjoy a banana as part of a healthy protein shake, like the ones I offer below. In fact, when it comes to pre workout shakes, I consider bananas an essential ingredient.


Oats are my other easy, go-to pre workout food. They’re especially good before a workout because they offer a more continuous release of energy, keeping your blood glucose levels stable and sustaining your workout stamina.

I recommend enjoying oats blended into a smoothie or in your own homemade oatmeal. Just add a little cinnamon and brown sugar with some plain cooked quick oats.

Whole Grain Toast with Almond Butter

Whole grain toast is another great way to sustain energy through a workout, with lots of fiber and healthy carbs. Adding the almond butter will double up on the protein in this pre workout snack, which is a much healthier alternative to peanut butter.

Protein Smoothie

When done from scratch, protein smoothies are another great pre workout food, and offer more of a complete meal than the above options. Use a healthy dairy alternative like almond, coconut, or hemp milk, and make sure you include a healthy protein supplement like Optimum 100% Natural Whey.

Check out my Best Pre Workout Shake here, or try one of these Protein Smoothie Top 5 Recipes.

Protein Bars

You need to be careful with protein bars, but when you choose wisely, they can be a totally effective pre workout snack. And they’re especially convenient when you’re in a hurry or heading to the gym straight from work.

One of the best options out there is these new Vega Sport Chocolate Coconut Protein Bars. Not only are they the healthier option, but they also taste amazing!

To really take things to the next level, get serious with one of these Best Pre Workout Supplements here!

Have any questions or feedback about these Best Pre Workout Foods? Please leave a comment below…

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Weight Loss Green Juice Recipes http://weightlossandtraining.com/weight-loss-green-juice-recipes?utm_source=rss&utm_medium=rss&utm_campaign=weight-loss-green-juice-recipes http://weightlossandtraining.com/weight-loss-green-juice-recipes#comments Tue, 01 Apr 2014 01:40:14 +0000 http://weightlossandtraining.com/?p=13961

Weight Loss Green Juice Recipes

Weight Loss Green Juice Recipes

One of the biggest lessons I’ve learned in my own health and fitness is the basic importance of vitamins and nutrients. Sometimes it’s easy to get carried away with supplements. Although many supplements can definitely offer amazing some results, basic nutrition is still often overlooked.

But even before you think about protein, you should be thinking about your daily intake of vitamins and minerals. They’re really the building blocks of everything else you care about, from energy maintenance to muscle strengthening. And they play an especially important role in weight loss.

That’s right – increasing your daily intake of vitamins can help you burn fat and lose weight!

There are a number of reasons this is true. First off, vitamins and minerals tend to boost your metabolism and help you burn more fat during digestion. Because they help satisfy a number of bodily needs and processes, they also reduce the likelihood of experiencing cravings. Lastly, a vitamin-rich diet keeps you in a better mood, helping you overcome fatigue and stay motivated to reach your weight loss goals.

How Juicing Can Help

There are some differing opinions out there about juicing, so I’m going to offer a little perspective.

To begin with, juicing should not be thought of as a replacement for eating fruits and vegetables. By only drinking juice, you’re missing a lot of healthy fiber that also boosts weight loss (among many other health benefits). You can also inadvertently increase your sugar intake by drinking too much juice.

Where juicing can be helpful is in supplementing your vitamin and mineral intake. By avoiding too much fruit and including lots of green veggies, you can seriously boost your daily vitamin dosage in a serious way. And certain ingredients can have a major impact on your weight loss goals.

3 Green Juicing Recipes for Serious Weight Loss

So today I’m going to serve up 3 green juicing recipes designed specifically for burning fat and encouraging weight loss. Try including one a day in your diet, and feel better all around!

Note: These recipes are made best with a juice, but some of the softer ingredients can be combined using a blender.

1. Green Morning Booster

  • ½ long English cucumber
  • 2 celery stalks
  • 1 pear, cored
  • ¼ cantaloupe, rind removed
  • 3-4 kale leaves
  • ½ lemon
  • 1-inch piece of ginger root

2. Produce-Up Green Juice

  • 4 medium carrots
  • 2 celery stalks
  • 1 gala apple, cored
  • 1/3 long English cucumber
  • 1 medium beat
  • 1 cup of fresh baby spinach
  • ½ cup of parsley
  • ½ lemon

3. Green Lemonade

  • 3 cups of fresh baby spinach
  • 1 long English cucumber
  • 1 lemon
  • 1-inch piece of ginger root
  • 1 pear, cored
  • 1 gala apple, cored

All of these fresh juice recipes are a great way to boost your weight loss efforts. Give them a try, and remember, keep the ratio of vegetables to fruits high – this will help you avoid too much sugar!

Want more healthy juicing recipes?

Check out these 12 Delicious Juicing Recipes to keep you healthy, or check out this amazing Super Kale Juice Recipe.

Have any questions or feedback about these Weight Loss Green Juice Recipes? Please leave a comment below…

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20 Minute Fat Loss Treadmill Workout http://weightlossandtraining.com/20-minute-fat-loss-treadmill-workout?utm_source=rss&utm_medium=rss&utm_campaign=20-minute-fat-loss-treadmill-workout http://weightlossandtraining.com/20-minute-fat-loss-treadmill-workout#comments Sun, 30 Mar 2014 20:50:23 +0000 http://weightlossandtraining.com/?p=14014

20 minute fat loss treadmill workout

20 Minute Fat Loss Treadmill Workout

Need a new fat-burning routine but not ready to give up the treadmill? Here’s a 20 minute fat loss workout for all you treadmill lovers.

Before we get to the workout, let’s be clear on this whole cardio thing.

Cardio training is of a lot of controversy and always has been. There’s no question that it’s great for burning fat, but as a long-term weight management strategy it just doesn’t stick for over 90% of the people who jump on the running bandwagon on and off.  The biggest challenge includes just getting bored of it, but weather and injuries are definitely other shall we say obstacles (excuses) that get in the way!

Your body also has an incredible ability to adapt to running even long distances and if your nutrition plan is not on the right path then chances are that you’ve seen running have less of an impact on keeping off the extra fat around your midsection.

So what’s the trick?

The way to get cardio right is to keep it intense, and keep it changing. With these principles in mind, the treadmill can be a really useful tool, whether you’re trying to lose a lot of weight or just tone up.

This is where High Intensity Interval Training, or HIIT for short, really comes in handy. The basic idea is to alternate between intervals of high and low intensity. This kind of variable exercise offers a unique kind of challenge, working your muscles and boosting your metabolism in totally different ways. When it comes to body fat, you can learn more in my article on High Intensity Training & Body Fat.

Change It Up with this Fat-Burning Treadmill Workout

I’ve come up with a 20 minute treadmill workout that incorporates the principles of interval training. If you need to give your metabolism a boost, or just want to beat the same old boring workout, give this one a try next time you hit the gym.

Start with 5 minutes of stretching to warm up your muscles, then jump on the treadmill and get started:

  • 2 minutes of walking at fast pace
  • 3 minutes of running at moderate pace
  • increase your incline settings to 2
  • 5 minutes of running at fast pace (high intensity)
  • 1 minute of running at moderate pace
  • 3 minutes of running at fast pace (high intensity)
  • 1 minute of running at moderate pace
  • decrease your incline setting to 1
  • 2 minutes of running at fast pace (high intensity)
  • 1 minute of running at moderate pace
  • decrease your incline setting back to 0
  • 1 minute of running at fast pace (high intensity)
  • 1 minute of walking at fast pace

For the high intensity intervals, aim for a speed of 7 or 8 on the treadmill.

By alternating between varying levels of intensity and incline, you’ll burn some serious fat with this workout. If you want to keep it going longer, simply keep alternating these settings from high to low, and you’ll keep the sweat up – and the fat shredding.

Finish up with a 5 minute cool down of moderate walking on the treadmill, or engage in some flexibility training.

Make sure you stay hydrated throughout. Hydrate thoroughly beforehand, take a few sips during the workout, and hydrate after. Hydration also plays a really big role in weight loss. For more information, read my article on Water and Weight Loss here.

Either way you cut it, you need to start challenging yourself in a new – and more intense – way. Start with this treadmill workout, and keep moving!

Have any questions or feedback about this 20 Minute Fat Loss Treadmill Workout? Please leave a comment below…

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Foam Roller Exercises http://weightlossandtraining.com/foam-roller-exercises?utm_source=rss&utm_medium=rss&utm_campaign=foam-roller-exercises http://weightlossandtraining.com/foam-roller-exercises#comments Thu, 27 Mar 2014 02:32:34 +0000 http://weightlossandtraining.com/?p=14011

foam roller exercises

Foam Roller Exercises

One of the first things I always discuss with new clients is recovery. Without a doubt it is the most overlooked factor in most workouts, but it’s also the most important!

Recovery gives our bodies time to regenerate after the stress applied during exercise. This is especially important for your muscles, because every time you work them out, you’re actually tearing them. It’s then as your muscles heal that that increase in size. Adequate recovery is essential to this process, and will actually lead to better results.

Even if you’ve already prioritized your recovery, you may not have realized the utility of a foam roller. This simple fitness tool can do wonders for your muscles, offering an effective means of self-massage that totally boosts recovery. Plus they can help you better manage back, knee, and hip pain. If you find you’re sore a lot after your workouts (or just in general), this may be the advice you’ve been needing.

So next time you’re at a department or sporting goods store, pick up a foam roller, and give these simple exercises a try.

5 Easy Foam Roller Exercises to Enhance Recovery

Foam Roller Exercise #1 – Upper Back

For this first one, place the roller on the floor and rest your upper back against it, so that it’s pressing against your shoulder blades. Plant your feet on the floor with knees bent (note that your buttocks and lower back should be lifted off the floor). Place your hands behind your head and engage your core muscles. Slowly roll back and forth on the roller, so that it moves between your middle and upper back. This is a great one for upper back pain.

Foam Roller Exercise #2 – Lower Back

Scoot up a bit, and now rest your lower back on the roller. For balance, rest on your forearms behind you, so that your upper back remains off the ground. Your feet should remain planted in front of you. Slowly roll back and forth, massaging your lower back.

Foam Roller Exercise #3 – Quads

For this one, you’re going to turn over so that you’re facing the floor, and rest your quadriceps (thighs) on the roller, just below your pelvis. Support yourselves with your palms on the floor in front of you, with your upper torso and legs held above the ground in a straight line. Holding your body on a single plane, use your hands to roll yourself back and forth, allowing the roller to move along your quads.

Foam Roller Exercise #4 – Glutes

Turn face up again, and sit on the roller with one side of your buttocks only, with the other side lifted up slightly (the idea is to put more pressure on one side than the other). Balance yourself with your hands on the floor behind you and the opposite foot against the floor. On the side of your buttocks that you’re working, extend your leg forward and off the ground to ensure that the pressure is focused on that side of your glutes. Slowly move back and forth, allowing the roller to massage your buttocks. Repeat on the opposite side.

Foam Roller Exercise #5 – Hamstrings

Remain face up and resting on your palms behind you, but place the roller under your knees. Your legs should be extended straight out in front of you, feet off the ground. You should also be holding your buttocks off the ground. Slowly push back and forth, allowing the roller to massage your hamstrings. This last one can easily be repeated on your calves as well.

In general, you want to start out by doing these foam roller exercises a couple times a week. Eventually, you can work up to doing them after every workout. Make sure you get your form right, and work from there.

Looking for other effective ways to improve recovery?

Yoga is another way to engage your body in more flexibility training, improving results and avoiding strain and injury. Check out this Gaiam Yoga for Beginners Kit – it’s a great way to get started!

For more information, take a look at my article on Muscle Pain and Recovery here, or check out these Post Workout Recovery Supplements.

Have any questions or feedback about these Foam Roller Exercises? Please leave a comment below…

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Easy Way to Sexy Abs http://weightlossandtraining.com/easy-way-to-sexy-abs?utm_source=rss&utm_medium=rss&utm_campaign=easy-way-to-sexy-abs http://weightlossandtraining.com/easy-way-to-sexy-abs#comments Tue, 25 Mar 2014 19:05:56 +0000 http://weightlossandtraining.com/?p=14016

easy way to sexy abs

Easy Way to Sexy Abs

If you’ve had it with complicated ab workouts that make a ton of false promises, then this may be the ideal ab program for you.

Abdominal routines can definitely get overwhelming. Expensive equipment, complex exercises, and impossible diets can add up to a lot of frustration and minimal results. But sometimes the best results are gained from the simplest approaches.

With keeping it simple in mind, I’ve come up with a set of 3 strategies to help you get the six pack results you’re looking for. Implement these 3 strategies today, and in 4-6 weeks you’ll be noticing some big changes in how you look and feel.

3 Easy Strategies for a Sexy Six Pack

1. Get Your Diet Right

First off, you have to get your diet under control. Again, ditch the complicated and impossible diets and stick to some basic principles. For starters, get rid of the bad fats, like trans and saturated fats, and increase your daily intake of healthy fats like omega-3 fatty acids. These have been shown to boost your metabolism.

Then you need to seriously boost your intake of veggies and proteins. Veggies (and some fruit) should top your list. Getting the extra nutritional support has a number of overall health benefits, in addition to keeping you toned and fit. The protein will also help you boost metabolism and build muscle.

For more details, check out one of the following six pack diet plans:

2. Improve Your Workouts by Moving More

Workouts can also seem pretty daunting and complicated, but they don’t need to be. Rather than getting distracted with technicalities, make it your goal each workout to really move, and to really work up a sweat. If you can do this every workout, I guarantee you’ll see the fat burning results you need to get the abs you want.

The best approach is to be combining cardio and strength training. Check out my Total Body Workout Made Easy for some ideas, or get more focused with this Full Body Workout Plan.

3. Adopt a Simple Abdominal Workout

No matter what workout program you decide to adopt, you should be hitting your abs 2 to 3 times a week. To get back to basics, here are 5 simple exercises you should be doing on a regular basis to get tight, toned abs:

Ab Crunch on Stability Ball – A simple twist on the traditional ab crunch, the extra balance work can do wonders for all of your core muscles.

To view this exercise, click here.

Knee Tucks on Bench – This one really targets your lower abs and pelvic area, to help balance out your abs. You can also do this one at home using a chair or steps.

To view this exercise, click here.

Bicycle Crunch – Alternating from side to side, this easy exercise targets your obliques as well as your abs, offering a total ab workout.

To view this exercise, click here.

Lower Ab Bicycle Crunch – If you want to work up a sweat in mere seconds, this simple exercise will do it. Make sure you move through this one slowly and really feel the burn.

To view this exercise, click here.

Woodchopper – One of my favorites, the woodchopper works your entire core, offering a full body workout that burns a ton of calories in just minutes. Make sure you hit both sides.

To view this exercise, click here.

Combine these exercises into your broader fitness program, or knock out 3-4 sets of each for a complete ab workout. When exercising your abs, you should be aiming to get out as many reps as possible, until you reach muscle fatigue or failure.

Incorporate these strategies into your fitness program today, and get on track to seeing the six pack results you’ve been looking for.

Have any questions or feedback about my Easy Way to Sexy Abs? Please leave a comment below…

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50 Healthy Low Calorie Snacks http://weightlossandtraining.com/50-healthy-low-calorie-snacks?utm_source=rss&utm_medium=rss&utm_campaign=50-healthy-low-calorie-snacks http://weightlossandtraining.com/50-healthy-low-calorie-snacks#comments Sun, 23 Mar 2014 17:53:49 +0000 http://weightlossandtraining.com/?p=14010

50 Healthy Low Calorie Snacks

50 Healthy Low Calorie Snacks

Hunger spikes and cravings can get the best of us all. But the right solution is not to give up snacking altogether. Instead, you need to know which snacks to reach for, and which ones to avoid.

To help get your snacking on the right track, these 50 healthy low calories snacks will give you tons of ideas to prevent you from having cheat days every day!

Although I’m not a big supporter of low calorie diets in general, going low calorie with snacking can be a really effective approach. That’s because snacking can be a difficult thing to stop. One bite leads to two bites, and before you know it, an entire bag of chips or candy bar is finished off.

Keep it low calorie, and you take some of the pressure off of snacking.

Here are 50 of the healthiest, low calories snacks around. I’m breaking things up by sweet and savory to satisfy everyone’s taste buds, with a bonus sweet and salty list!

All of these snacks come in at around just 100 calories. Enjoy!

50 Low Calories Snacks for a Healthy Diet

Sweet Low Calorie Snacks

1. Oats & Blueberry Bowl: 1/3 cup of quick oats (cooked in the microwave with water) and ¼ cup of fresh or frozen blueberries – sprinkle with a little cinnamon and enjoy!

2. Berry-Citrus Fruit Salad: 1 cup of mixed berries (fresh or thawed from frozen), 1 tablespoon of fresh-squeezed orange juice – just toss the berries in the orange juice.

3. Applesauce: 1 cup of unsweetened applesauce, ¼ teaspoon of brown sugar, and a sprinkle of cinnamon – enjoy it cold or heat it up in the microwave.

4. Dark Chocolate: 3 to 4 squares will keep you under 100 calories – and give you a boost of antioxidants.

5. Baked Apple with Cinnamon & Brown Sugar: 1 apple (granny smith is best), 1 teaspoon of brown sugar, ¼ teaspoon of cinnamon – cut the apple in half, core it, and fill each half with brown sugar and cinnamon, then bake until tender.

6. Café Latte: 1 shot of espresso with 8 ounces of steamed, fat-free milk or dairy alternative.

7. Lemonade Popsicle: 8 ounces of lemonade frozen in a popsicle mold – add a stick of you wish!

8. Apple or Banana Chips: ¾ cup of either kind will satisfy your sweet tooth and keep the calories down.

9. Waffle with Fruit: 1 whole grain or 7-grain frozen waffle, ¼ cup of fresh or frozen mixed berries – toast the waffle and top with fruit.

10. Almond Milk Protein Shake: 1 cup of unsweetened almond milk, 1 scoop of vanilla flavored Gaspari Nutrition Myofusion, and a few ice cubes – blend and enjoy!

11. Chocolate Milk: 6 ounces of chocolate milk will satisfy your cravings for something sweet and offer an extra serving of protein.

12. Apple Slices with Almond Butter: 1 sweet apple (Gala or red delicious), 2 teaspoons of all-natural almond butter – core and slice the apple and spread on the almond butter (one of my favorites).

13. Chocolate Covered Strawberries: 5-6 fresh strawberries, 2 squares of dark chocolate – melt the chocolate (careful, it burns easily in the microwave!) and dip your strawberries!

14. Vanilla & Banana Smoothie: ½ of a banana, ¼ cup of vanilla flavored non-fat Greek yogurt – blend and serve.

15. Fig Newton & PB: 1 fig newton with 1 teaspoon of peanut butter – it’s like a mini-version of a PB and jelly sandwich!

16. Frozen Grapes: 1 cup of grapes frozen for a couple of hours – one of the easiest twists on a classic snack.

17. Grilled Pineapple Slices: 2 pineapple slices (round from a can or freshly cored pineapple) – just grill or sauté for a couple minutes!

18. Cinnamon-Spiced Orange: 1 naval orange and a sprinkle of cinnamon – just sprinkle the orange slices with cinnamon, it’s that simple.

19. Fruit Juice Smoothie: ¼ cup of apple juice, ¼ cup of orange juice, handful of ice – blend together.

20. Yogurt with Cinnamon & Honey: ½ cup of non-fat Greek yogurt, 1 teaspoon of honey, and a sprinkle of cinnamon – enjoy as is, or top with a teaspoon of Nutiva Organic Chia Seeds for an extra protein boost!

Savory Low Calorie Snacks

21. Kale Chips: ½ cup of raw kale (green or black, stems removed), 1 teaspoon of extra-virgin olive oil, ¼ teaspoon of salt or Cajun spice – tear kale leaves into bite-size pieces, coat with olive oil, and sprinkle with salt before baking at 425 degrees (F) until crisp.

22. Cucumber with Fat-Free Cream Cheese: ½ of a long English cucumber, 1 teaspoon of fat-free cream cheese – slice cucumber into strips and spread on a little cream cheese.

23. Mixed Olives: about 8 to 10 olives will keep you right around 100 calories – a great one when you’re craving something salty!

24. Popcorn: 2 cups of plain popcorn, air-popped or microwavable.

25. Carrots & Hummus: 10 organic baby carrots, 2 tablespoons of regular or seasoned hummus – one of the most convenient healthy snacks to keep on hand.

26. Hard-Boiled Egg with Salt & Pepper: 1 medium-sized hard-boiled egg, sprinkle of salt and fresh ground pepper – there are only about 8 calories in one hard-boiled egg!

27. Pistachios: about 25 nuts will keep you under 100 calories – the pistachio is one of the healthiest nuts you can snack on.

28. Edamame: ½ cup of boiled Edamame, sprinkle of salt – keep the frozen Edamame on hand.

29. Sweet Potato Fries: 1 small sweet potato, 1 teaspoon of extra-virgin olive oil, sprinkle of salt – peel the sweet potato and cut into ¼-inch slices, coat with olive oil, and bake at 400 degrees (F) for 10-15 minutes. Sprinkle with salt and snack away.

30. Lemon Pepper Almonds: ¼ cup of almonds, a bit of lemon juice, and a sprinkle of black pepper – roast your own or check out these delicious Cajun Lemon Pepper Almonds.

31. Open-Face Tomato Sandwich: 1 thin slice of whole grain bread, ½ of a beefsteak tomato, salt and pepper to taste – toast the bread, stack with tomato slices, and sprinkle with salt and pepper.

32. Smoked Beef Jerky: 1 ounce is a safe bet, but go for the low sodium variety.

33. Turkey Rolls: 4 slices of smoked or roasted turkey from the deli, 2 teaspoons of yellow or honey mustard – just roll up the turkey slices with a little mustard inside.

34. Easy Cucumber Salad: 1 medium-sized long English cucumber, 2 tablespoons of chopped red onion, 1 teaspoon of extra-virgin olive oil, and 1 teaspoon of apple cider vinegar – chop up the cucumber and onion and mix with olive oil and vinegar.

35. Chips & Salsa: 10 large baked tortilla chips (blue corn is best) and ¼ cup of salsa.

36. Black Bean Salad: ¼ cup of black beans (from can, drained and rinsed), 1 tablespoon of salsa, and 1 tablespoon of non-fat plain Greek yogurt – mix together and refrigerate for 30 minutes before enjoying.

37. Egg-White Spinach Omelette: 3 egg whites, ½ cup of fresh baby spinach, salt and pepper to taste – add a tablespoon of reduced fat feta cheese for only a few more calories!

38. Pumpkin Seeds: 1 handful of roasted pumpkin seeds will do it – either homemade or store-bought.

39. Spinach & Walnut Salad: ¾ cup of fresh baby spinach, 2 tablespoons of crushed walnut pieces, 1 teaspoon of extra-virgin olive oil, 1 teaspoon of balsamic vinegar – mix ingredients and enjoy.

40. Chickpea Salad: ¼ cup of chickpeas (from can, drained and rinsed), 1 bit of fresh squeezed lemon juice, and ¼ cup of cherry tomatoes – or check out my Super Healthy Chickpea Salad Recipe here!

Sweet & Salty Low Calorie Snacks

41. Celery & Peanut Butter Sticks: 1 medium celery stalk, 1 tablespoon of all-natural peanut butter – spread and enjoy.

42. Apple Slices with Cheese: 1 tart apple and a 1-inch thick piece of low-fat mozzarella cheese – core and slice the apple, cut the cheese into thin slices, and serve together.

43. Fruit-Topped Cottage Cheese: ½ cup of fat-free cottage cheese, ½ cup of fresh or canned pineapple – another one of my favorites.

44. Spinach & Strawberry Salad: ¾ cup of fresh baby spinach, ½ cup of sliced fresh strawberries, 1 tablespoon of balsamic vinegar – mix together for a great antioxidant-boost.

45. Sweet & Spicy Pecans: 6 pecans, 2 teaspoons of 100% real maple syrup, 1 teaspoon of cinnamon – coat pecans in maple syrup and sprinkle on cinnamon.

46. Carrot Salad with Raisins: 1 cup of shaved/grated carrots, 2 tablespoons of raisins, 1 tablespoon of balsamic vinegar – mix together, refrigerate for 30 minutes, and enjoy this energy-boosting snack.

47. Chocolate-Crave Trail Mix: about 10 roasted almonds, 5 semi-sweet chocolate chips, and 1 tablespoon of raisins.

48. Almond Rice Cake: 1 brown rice cake with 2 teaspoons of all-natural almond butter – just spread it on.

49. Cinnamon & Sweet Potato Rounds: 1 medium sweet potato, 1 teaspoon of extra-virgin olive oil, 1 teaspoon of cinnamon, salt to taste – peel and slice the sweet potato into ¼ inch rounds, coat with olive oil, and dust with cinnamon before baking at 400 degrees (F) for 10 minutes.

50. Honey-Roasted Almonds: 8 plain almonds, 1 teaspoon of raw honey, sprinkle of cinnamon – coat almonds in honey, dust with cinnamon, and roast on a baking sheet for 5-10 minutes at 425 degrees (F).

Have any questions or feedback about these 50 Healthy Low Calorie Snacks? Please leave a comment below…

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Kate Hudson Workout http://weightlossandtraining.com/kate-hudson-workout?utm_source=rss&utm_medium=rss&utm_campaign=kate-hudson-workout http://weightlossandtraining.com/kate-hudson-workout#comments Sat, 22 Mar 2014 18:46:07 +0000 http://weightlossandtraining.com/?p=14015

Kate Hudson Workout Routine

Kate Hudson Workout

Kate Hudson is no stranger to success, and this is true of both her acting career and her personal fitness.

As a Golden Globe winner, Kate has remained a prominent sex figure in Hollywood, with roles in such movies as Almost Famous, How to Lose a Guy in 10 Days, and Bride Wars. Through it all, she’s also remained incredibly toned and fit. Without a doubt, this is an actress who knows how to stay in shape.

Today, we’re going to look at a workout to keep you in as sexy-hot shape as Kate Hudson. This is an excellent workout if you’re looking to trim some fat, tone up, and increase your overall strength.

The Kate Hudson Routine to Get You Fit and Toned

Word has it that Kate Hudson maintains her healthy physique by doing a lot of total body work and Pilates exercises. In fact, she’s been doing Pilates for over 15 years now!

So I’ve designed a core body workout that incorporates the principles of Pilates. By engaging in some simple but challenging exercises, you can totally achieve a physique like that of Kate Hudson.

Ready to get in shape?

Perform one set of each exercise, then repeat up to 3 more times depending on your goals. Rest for no more than 45 seconds between sets.

1. Lower Ab Bicycle Crunch

Lying face-up on a workout mat, extend your legs straight up towards the ceiling, bending at your hips. Slowly and in control, lower one leg towards the floor, bringing it as close as possible without touching. Hold here for 5 counts, then lift to starting and repeat with opposite leg. Continue alternating from side to side, completing 12 reps on each side.

To view this exercise, click here.

2. Side Plank Crunches

Get into a side plank position, resting on your forearm and side of your foot, creating a straight line with your neck, torso, and legs. Once in a stable position, bend your torso and lift your hips toward the ceiling, engaging your core muscles. Hold in the upper position for 3 counts, then lower slowly. Repeat, performing 15 reps on each side.

To view this exercise, click here.

3. Plank with Leg Lift

Get into a traditional plank position, resting on both of your forearms and your toes. Straighten your body so that your head, torso, and legs are on one even plane. With your core muscles engaged, lift one leg upward toward the ceiling. Hold there for 3 counts, then lower slowly. Repeat with the opposite leg, completing 12 reps on each side.

To view this exercise, click here.

4. One Legged Hip Lift

Lie face-up on a workout mat, and bend your knees so that your feet are tucked in closely to your buttocks. Hold your arms out to your sides for support. Lift your hips up towards the ceiling so that your pelvis is drawn upward and your back is straight, resting your upper body against your shoulder and neck. Hold firmly in this position, engaging your core muscles. Then carefully straighten one leg, bringing that foot off of the floor and toward the ceiling. Once extended, hold here for 3 counts, then lower to starting. Perform 8 reps on each side.

To view this exercise, click here.

5. Ab Crunch

Finish off this core workout with a traditional ab crunch. But I want you to move through this one with a lot of control and focus. Get yourself positioned on a mat, position your legs firmly on the ground, and make sure you bend at your waist and hips, not your back or neck. At the top of each crunch, hold the position for 3 counts before lowering. Perform 15 reps.

To view this exercise, click here.

Remember, repeat this circuit if you have the time! In just a few weeks, you’ll notice a serious difference in your abdominal and core muscles. And you’ll be a few steps closer to a toned and fit physique like Kate Hudson.

Don’t forget to stay hydrated throughout! Water should be your go-to drink, or check out this vitamin-rich Vita Coco Coconut Water. If you’re looking for a good natural source protein, try Vega Sport Performance Protein – it’s a great way to support lean muscle growth and boost metabolism.

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7 Healthy Chicken Taco Recipes http://weightlossandtraining.com/7-healthy-chicken-taco-recipes?utm_source=rss&utm_medium=rss&utm_campaign=7-healthy-chicken-taco-recipes http://weightlossandtraining.com/7-healthy-chicken-taco-recipes#comments Wed, 19 Mar 2014 01:35:20 +0000 http://weightlossandtraining.com/?p=13978

7 healthy chicken taco recipes

7 Healthy Chicken Taco Recipes

Over the years, I’ve learned that it’s still possible to enjoy food while eating healthy. The biggest factor is having a solid repertoire of recipes on hand.

To help you stay on track while still enjoying delicious and satisfying food, I’ve come up with 7 different chicken taco recipes that are totally healthy – and they taste great too!

When it comes to these kinds of comfort foods, it only takes a few simple steps to optimize their nutritional content in a way that supports a healthy lifestyle.

  • First, make sure any processed or bleached grains are replaced with whole grains where possible.
  • Second, you’ve got to cut down on the fat. You can easily do this by baking or grilling meats rather than frying them, and use healthy oils like extra-virgin olive oil or this fat-burning Nutiva Organic Extra-Virgin Coconut Oil.
  • Third, you want to make sure that you maximize the amount and variety of vegetables in these foods. Go for fresh ingredients only, including fresh herbs, peppers, and leafy greens, all of which are great for boosting metabolism.
  • Lastly, always make sure you include a healthy side dish, like a leafy green salad or one of these Quinoa Salad Recipes. This ensures that you’re getting all the rich nutrients and vitamins you can get.

Chicken Taco Recipes to Enjoy on a Healthy Diet

For all of these recipes, you’re going to prepare the chicken the same way. Depending on the number of people you’ll be serving, aim for 2 to 4 skinless boneless chicken breasts.

I recommend first tenderizing the chicken with a meat tenderizer, then coating it in a bit of olive oil (1 teaspoon per chicken breast). Then season the chicken with oregano, chipotle chilies, and Cajun spice (as desired). Place the chicken on a piece of parchment paper in a shallow baking dish, and bake at 350 degree for about 30 minutes.

When cooked through, remove the chicken from the oven, slice into strips, and use in the following taco recipes:

1. Green Chicken Tacos with Guacamole

Ingredients: 2-4 whole grain tortilla wraps, 2 ripe avocadoes (peeled, pits removed), 2 tablespoons of olive oil, ½ cup of chopped cilantro, 1 teaspoon of salt, ½ red onion (chopped), ½ jalapeno (chopped, seeds removed), 1 cup of fresh baby spinach

Directions: In a small bowl, mash avocado and mix with olive oil, ¼ cup of chopped cilantro, salt, onion, and jalapeno. Refrigerate the guacamole for 30 minutes. Top the wraps with chicken, guacamole, baby spinach, and cilantro.

2. Hard Tacos with Black Bean & Corn Salsa

Ingredients: 4 hard corn taco shells, 1 can of black beans (drained and rinsed), 1 can of sweet corn (drained), 1 cup of premade medium salsa

Directions: In a bowl, mix together salad, black beans, and corn. Refrigerate for 30 minutes, then top chicken with salsa in hard taco shells.

3. Soft Chicken Tacos with Sautéed Veggies

Ingredients: 2-4 large whole grain wraps, 2 tablespoons of olive oil, 3 cloves of garlic (minced), 1 red bell pepper, 1 green bell pepper, ½ onion (chopped), 1 jalapeno (chopped, seeds removed), 1 small zucchini (chopped)

Directions: Heat the olive oil in a pan to medium heat, then add garlic and veggies, then cook until veggies are softened. Add to chicken on whole grain wraps and enjoy.

4. Cilantro and Lime Chicken Tacos

Ingredients: 4 small whole wheat wraps, 1 can of black beans (drained and rinsed), ½ cup of fresh cilantro (chopped), 1 red bell pepper (chopped finely), fresh squeezed juice from 2 limes

Directions: Place the chicken on the wraps, then top with black beans, red pepper, cilantro, and drizzle in lime juice. Enjoy!

5. Tex-Mex Chicken Tacos

Ingredients: 4 hard corn taco shells, 1 small bunch of green onion (chopped), 1 can of black beans (drained and rinsed), 1 can of sweet corn (drained), ¼ cup of salsa, 1/3 cup of shredded low-fat Tex-Mex cheese, low-fat sour cream for topping

Directions: Place chicken in taco shells, then top with veggies, salsa, and cheese, adding a little sour cream as desired. This one is especially satisfying.

6. Chicken Tacos with Roasted Veggies & Yam

Ingredients: 2-4 large whole wheat wraps, 1 yam or sweet potato (peeled and diced into ½ inch pieces), 1 zucchini (chopped), ½ onion (chopped), 1 red bell pepper (chopped), 3 cloves of garlic, 2 tablespoons of olive oil, salsa and sour cream as desired

Directions: In a mixing bowl, combine all veggies and garlic, coat with olive oil, and mix well. Spread veggie mixture onto a baking sheet, and bake at 400 degrees for 20-30 minutes. Remove from oven and allow to cool for 5 minutes. Place chicken on wraps, top with roasted veggies, and add salsa and sour cream as desired.

7. Lettuce Wrapped Chicken Tacos

Ingredients: 1 head of ice berg or romaine lettuce, 1-2 tomatoes (diced), 1 small bunch of green onion (chopped), grilled red and green peppers, salsa as desired

Directions: Carefully remove a few of the biggest leaves of lettuce, making sure you don’t damage them. Rinse and dry them, then use them as your wraps. Place chicken and veggies inside, top with salsa, and carefully wrap and enjoy. This is a great way to cut down on unwanted carbs!

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Core Carving Workout Routine http://weightlossandtraining.com/core-carving-workout-routine?utm_source=rss&utm_medium=rss&utm_campaign=core-carving-workout-routine http://weightlossandtraining.com/core-carving-workout-routine#comments Tue, 18 Mar 2014 01:51:38 +0000 http://weightlossandtraining.com/?p=13980

Core Carving Workout Routine

Core Carving Workout Routine

When you hear the word core, you probably think of your abdominal muscles first. But your core muscles are so much more than just your abs.

When it comes down to overall strength and fitness, it’s your entire core that should be the focus, not just the muscles that make up your six pack. Your core covers all the muscles between your chest and your hips, and that includes everything on the front, back, and sides.

When you break it down, the list is a decent one: abdominals (upper, middle, and lower, which are all really part of a single muscle called the rectus abdominus), internal and external obliques, lower back, and the lattissimus dorsi, the muscle then run down your sides from under your arms.

By focusing on strengthening and building all of these muscles, your entire workout routine will transform. You’ll notice an increase in strength, stamina, balance, and even endurance.

So if you’re tired of your same old ab routine, start thinking in terms of your core, and give this core carving workout routine a try.

30 Minute Workout to Carve Your Abs and Core

For each exercise, perform as many reps as possible per set. When it comes to your core muscles, you really want to work them until muscle failure or fatigue.

Run through this workout, and repeat if you have some extra time. One circuit should take only 30 minutes or so.

Ready to get ripped? Here’s the workout:

1. One-Legged Plank, 30 seconds per leg – Perform a traditional plank, keeping your torso aligned and your score muscles engaged throughout. Then lift one leg for 30 seconds, balancing on the other. Repeat on the opposite leg.

To view this exercise, click here.

2. Deep Wall Squats, 3 sets – Standing about two feet from a wall, facing outward, engage in a squat so that your back slides down the wall for support. Rather than stopping at the typical distance, go even deeper, until your buttocks almost hits the floor. Hold for 3 counts, then return to starting.

3. Hip Extension, 3 sets per side – Position yourself on all fours on a mat, hold your back straight, and lift one leg upward toward the ceiling behind you. Hold for 3 counts, lower in control, and repeat with opposite leg.

To view this exercise, click here.

4. Woodchopper, 2 sets per side – With a dumbbell in one hand, lower into a squat as you bring the dumbbell down and across your body. Stand back up to starting, moving the dumbbell back across your body and overhead. Repeat, then do the same number of reps on the opposite side.

To view this exercise, click here.

5. Russian Twist, 2 sets – Balance your lower back against a stability ball, lock your feet on the floor in front of you, and engage your abs. Holding an exercise or medicine ball straight over your chest, turn at the waist as your move the ball to one side. Slowly move back and across to the opposite side, all the while holding your hips in place.

To view this exercise, click here.

6. Superman, 2 sets of 30 seconds – Lie face down on a mat, and lift your legs and arms up off the ground as high as possible. Hold this position for 30 seconds, engaging your core throughout.

To view this exercise, click here.

7. Lower Ab Bicycle Crunch, 2 sets – Lie face up on an exercise mat and hold your legs straight up towards the ceiling. With your hands at your sides for stability, lower one leg at a time close to (but not touching) the floor. Alternate between legs slowly and in control.

To view this exercise, click here.

8. Stability Ball Back Extensions, 1 set – Lean against a stability ball, face forward, while balancing on your back toes. The stability ball should be pressing against your pelvis. Straighten your back, neck, hips, and legs, then lower slowly and in control towards the stability ball. Slowly lift back up and repeat, bending at your waist only.

To view this exercise, click here.

A Note about Recovery

When it comes to hard hitting workouts like this one, you need to be thinking about recovery. The more you can do to improve muscle recovery, the better the results you’ll see.

Check out my list of Post Workout Recovery Supplements here, or check out one of these 3 Fruit Smoothie Fast Recovery Recipes.

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The One Set Fat-Loss Exercise Plan http://weightlossandtraining.com/the-one-set-fat-loss-exercise-plan?utm_source=rss&utm_medium=rss&utm_campaign=the-one-set-fat-loss-exercise-plan http://weightlossandtraining.com/the-one-set-fat-loss-exercise-plan#comments Sun, 16 Mar 2014 23:44:10 +0000 http://weightlossandtraining.com/?p=13979

one set fat-loss exercise plan

The One Set Fat-Loss Exercise Plan

All workouts are not created equally, and that’s a good thing. The best results are attained with a workout program that is diverse and varied, even when your primary goal is to burn fat.

Over time, your body and your metabolism get used to the same exercises, and eventually your results start slowing down. In the worst case scenario, you’ll hit what fitness experts refer to as a plateau – a period of time where you stop making any further progresses at the gym.

But this usually results from repetition in your routine. Even if you’re still working up a sweat, it may not be enough to keep seeing results long-term. The biggest factor is change, and keeping your body guessing a little.

Today, I’m helping you out with a one set fat-loss exercise plan. The goal of this routine is to introduce you to a bunch of new fat-burning exercises that you can incorporate into your program. With only one set per exercise, you’ll be able to fit in a ton of new stuff and keep challenging yourself throughout.

So whether you’re looking for something new or just feeling a little stuck, give this one set plan a try.

Change Things Up with this One Set Fat-Loss Plan

Remember, you’re only going to do one set per exercise. Once you reach your max repetitions, take a 30 second to 1 minute break, and move on to the next exercise. When it comes to number of repetitions, I’m offering you some recommendations below, but the more you can do the better.

For this plan, start with a 5 minute warm-up on the treadmill or elliptical. Then get to it:

Make sure you fuel up and hydrate afterward. I recommend taking a look at my article on Best Post Workout Protein for some helpful ideas. Protein can not only help improve muscle recovery, but it also gives your metabolism a serious boost, helping you burn even more calories and fat!

Remember, the whole goal here is to change things up and try something new.

If you like what you see here, you can easily double or triple the number of sets and turn this into a more intense exercise plan. Or take what you like, and add it to your current program.

Either way, these are the kinds of exercises you need to be doing to burn some serious fat – and overcome the worst of plateaus!

Looking for more ways to intensify your fat-loss results?

Check out my article on High Intensity Training & Body Fat. High intensity workouts, or what is also known as high intensity interval training (HIIT), is one of the best ways to see serious fat burning and toning results.

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Principles of Clean Eating to Live By http://weightlossandtraining.com/principles-of-clean-eating-to-live-by?utm_source=rss&utm_medium=rss&utm_campaign=principles-of-clean-eating-to-live-by http://weightlossandtraining.com/principles-of-clean-eating-to-live-by#comments Thu, 13 Mar 2014 03:43:26 +0000 http://weightlossandtraining.com/?p=13916

Principles of Clean Eating to Live By

Principles of Clean Eating to Live By

Forget diets which are all doomed to fail after you get over the serious deprivation strategies.  Instead switch your mindset to eating clean food at least 5 days of the week.

Take it from me, in my 20+ years of experience training and studying nutrition there really isn’t any diet that’s more sustainable long-term than clean eating. But more than being practical, this lifestyle will make you feel more energized and just good after what you have put in your tummy!

So what is the real definition of eating clean? The general idea is to focus on whole foods that foods that are minimally processed (if at all). In fact, it’s funny because I was talking to a friend the other day about all these apps which help you track your calories and she was showing me the bar code scanner which is included so you enter foods into your app easier, and yet the whole time all I could think about is that if you’re eating clean your food shouldn’t have bar codes on them!!!

Don’t read over that last sentence without really taking it to heart because it is the foundational principle which I’ll expand on below. Clean out your fridge and cupboards and if you haven’t yet make sure to sign up to my 5 day body transformation series and newsletter so you can keep expanding your knowledge on being and feeling your best.

Ok let’s get on with the simple tips you can implement right away…

7 Clean Eating Principles for a Healthier You

Adopt these principles and practices over the next 2 weeks, and get on track to a healthier (and slimmer) you.

1. Put an End to Fast Food

This one may be the most obvious, but it should also be taken the most seriously. Fast food just doesn’t work on a clean eating diet plan – or in any healthy lifestyle, for that matter. The main problem with fast foods is that most contain an enormous amount of processed ingredients. Add to this the extra salt, sugar, and fat, and you’re setting yourself up for failure.

2. Same Goes for Frozen Meals

Most frozen meals are just about as bad. Even with low-fat labels, the nutritional value is just not the same as what you get in fresh ingredients. Once you get into the clean eating mindset, it will be a no-brainer to keep your freezer free of the processed stuff.

3. Always Start with Whole Foods

Whenever you can and when it’s not incredibly burdensome, go for whole food ingredients. On a clean eating diet, most of your grocery list should involve fresh fruits and vegetables, herbs, meats, nuts, and grains like brown rice and quinoa.

4. Avoid White Flour and Sugar

When it comes to carbohydrates, there’s no room for the processed and bleached stuff on a clean eating plan. Go for whole grains whenever possible, or cut out the wheat and added sugar altogether. Natural, unprocessed substitutes abound!

5. Stick to Water

Drop the soda and ditch the juices. Water is your best option on a clean eating plan. Not only is it free of all the unwanted (and unhealthy) sugars and sweeteners, it’s also the best natural detox for your body. Plus staying hydrated will keep you energized throughout the day.

6. Watch Your Portion Sizes

For the cleanest diet possible, you’ve got to listen to your body and stop overeating. Slow down, chew your food, enjoy it, and stop eating when you’re full. This is a good way to avoid all the extra calories and fat that you don’t need in your diet!

7. Eat Less More Often

You may have heard this recommendation before, but it’s another great principle to adopt on a clean eating diet. Eating smaller meals every 2-3 hours is a great way to keep your blood glucose levels balanced and your metabolism boosted, and that means more efficient fat-burning throughout the day.

Get started on your clean eating diet today – Clean out your kitchen by following The Master Cleanse, and stock up on these 7 Superfoods You Can Mix Into Any Dish. Superfoods offer an extra nutritional punch on a clean eating diet!

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How to Train Harder Than Ever http://weightlossandtraining.com/how-to-train-harder-than-ever?utm_source=rss&utm_medium=rss&utm_campaign=how-to-train-harder-than-ever http://weightlossandtraining.com/how-to-train-harder-than-ever#comments Wed, 12 Mar 2014 02:36:21 +0000 http://weightlossandtraining.com/?p=13920

How to Train Harder Than Ever

How to Train Harder Than Ever

To see real fitness results, you’ve got to train hard. More importantly, you have to keep pushing yourself to the next level. If you can master this basic principle of training, you’ll finally see the results you’ve been dreaming of.

Let’s take a look at some killer tips for training harder than ever before…

Train Like a Champion and See Results!

These tips for training harder work well no matter your fitness goals. Whether you’re trying to lose fat, build muscle, or some combination of both, there’s a lot you can do to take things to the next level.

Training Tip #1 – Get Organized

No matter where you’re at, I’m a firm believer in setting clear goals and tracking your fitness progress. Again, this is true regardless of your fitness aspirations.

Start by writing down what you want to achieve. Set some clear long-term goals, as well as some reasonable and practical short-term goals. You have to have something you’re working towards a year from now, as well as some kind of milestone to reach in the next few weeks.

Then you need to track your progress. Using either your smart phone or a small notebook, keep track of your workout progress. This will give you a clearer idea of what you’re doing and make you aware of your smaller, daily advancements. Check out this helpful Fitlosophy Fitbook for tracking your workout goals.

Training Tip #2 – Fuel Up Properly

Whether you want to build muscle or burn fat, the right workout supplements can help you train harder and get there faster. At the very least, stay hydrated throughout all your workout efforts.

Fueling up with extra protein, like Optimum 100% Casein Protein or Vega Sport Performance Protein, is another great way to support muscle growth and boost your metabolism. Supporting lean muscle growth will help you get more intense overall, by making you fitter and stronger.

For some more great ideas, check out my article on Top 20 Workout Supplements of 2014.

Training Tip #3 – Use Interval Training

In terms of exercise, interval training is probably the best way to improve your fitness and train harder. At least one day a week, I recommend incorporating high intensity interval training into your workouts, whether your focus is fat loss or strength.

The basic idea behind interval training is to engage in short bursts of intense exercise, with very little rest in between. This could mean cycling through intense intervals of running on the treadmill, or engaging in total body exercises like burpees, sprints, and walking lunges.

For more information on interval training, read my article on High Intensity Interval Training (HIIT) here.

Training Tip #4 – Change Things Up

In order to maximize your efforts, you need to change things up on a regular basis. Again, this is true no matter your fitness goals. If you’re feeling stuck on the treadmill, try the stair climber or rowing machine. If you’re hitting the same weight machines, go for something different.

Trying new exercises will help you avoid boredom and stagnation, and boost your overall results. Remember, to train hard, you have to constantly push yourself!

Training Tip #5 – Improve Your Sleep

Last on my list is one of the most effective strategies for training harder. Sleep plays an essential role in energy output, muscle repair, and mental clarity. If you’re not getting your 6-8 hours of sleep, or if you’re waking up in the night, your workout is probably suffering.

So if you can’t do anything else to train harder, at least get your sleep in order. I guarantee you’ll see major improvements in your training and fitness!

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Top 15 Tips to Lose Weight http://weightlossandtraining.com/top-15-tips-to-lose-weight?utm_source=rss&utm_medium=rss&utm_campaign=top-15-tips-to-lose-weight http://weightlossandtraining.com/top-15-tips-to-lose-weight#comments Tue, 11 Mar 2014 00:47:38 +0000 http://weightlossandtraining.com/?p=13919

top 15 tips to lose weight

Top 15 Tips to Lose Weight

Looking for some practical, no-nonsense weight loss strategies? I’m offering up some simple but effective tips for losing weight and burning fat.

Over the years, I’ve learned that real weight loss is all about getting practical. Looking at your everyday habits and making small changes is the best approach, but a little advice can go a long way.

So here are 15 tips to get you started. If you’re ready to start seeing serious results, this list is a good place as a start.

15 Simple and Effective Weight Loss Strategies

1. Slow Down and Enjoy Your Food – Eating quickly is a good way to overeat, because you’re not giving your body enough time to realize it’s full. Slowing down, chewing slowly, and savoring your food is an easy way to cut down on your overall calorie intake.

2. Keep a Food Journal – No matter where you’re at with your weight loss goals, keeping a food journal can be highly motivating. Reflecting on what you’re eating a great way to increase your self-awareness and start gaining control.

3. Increase Your Fiber Intake – On any weight loss plan, fiber is your friend. Not only does it keep you feeling full and satisfied, it also boosts your metabolism and helps you burn more calories.

Looking to add some extra fiber to your diet? Try supplementing with Psyllium Husk Powder.

4. Eat Whole Grains Only – This one is essential. There really isn’t any common food that’s more problematic than white and processed grains. Go for whole grains only, or substitute with healthier alternatives like quinoa.

5. Use Smaller Plates – A simple strategy, but one that really works. Use smaller plates when enjoying meals at home, and you’re likely to take and eat less.

6. Cook with Broth – Want an easy way to cut down on your fat intake? Try cooking with chicken and vegetable broths rather than oils. You can also use just a bit of oil and substitute the remaining with broth. Plus you’ll get a ton of flavor.

7. Drink Water All Day Long – Water is a great natural detox, and it’s one of the best ways to stay energized and avoid overeating. Drink lots of water throughout the day, and fill up just before sitting down to a meal.

8. Eat More Healthy Fats – Not all fat is bad, and some can actually help you burn off more calories during digestion. Fats like those found in avocadoes and almonds are great.

Or try adding this super metabolism-boosting oil to your diet – Nutiva Organic Extra-Virgin Coconut Oil.

9. Measure Everything – Although I’m not a big fan of counting calories, portion control is definitely important. Try being consistent with your portions, and measure things out. This is an easy way to control your overall eating.

10. Eat More Seafood – If you like it, eat more of it. Seafood is great for combining really healthy proteins and healthy, metabolism-boosting fats. Salmon, shrimp, and tilapia are some especially good choices.

11. Get Smart about Snacking – You don’t need to avoid snacking on a weight loss diet, but you do need to get smart about it. Aim for snacks that contain a decent serving of protein, some fiber, and some vitamins and minerals. Done right, snacks can actually help you lose more weight.

12. Think Differently about Dairy – At the very least, consider replacing whole milk with skim milk to cut down on fat intake. But for maximum nutritional support, I recommend checking out a healthy milk alternative like rice, almond, hemp, or coconut milk.

13. Get More Veggies – Vegetables are high in fiber and rich in vitamins and minerals, all of which support a healthier lifestyle and boost your fat-burning potential. Veggies should make up about half of your dietary intake.

Looking for some extra veggie support? Try a veggie supplement like Amazing Grass Green SuperFood Powder.

14. Eat More Vegetarian Meals – An easy way to get more veggies is to enjoy a good vegetarian meal once in a while. You’ll also spice up your diet from time to time!

15. Rethink Your Condiments – Condiments are often full of fat and sugar, two ingredients you don’t need more of on a healthy diet. Make smarter choices, or try basic ingredients like olive oil and balsamic vinegar.

Whatever you do, think about the details and reflect seriously on your weight loss efforts. The solutions are often simpler than you think!

Have any questions or feedback about these Top 15 Tips to Lose Weight? Please leave a comment below…

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Motivate, Inspire and Be Your Best http://weightlossandtraining.com/motivate-inspire-and-be-your-best?utm_source=rss&utm_medium=rss&utm_campaign=motivate-inspire-and-be-your-best http://weightlossandtraining.com/motivate-inspire-and-be-your-best#comments Mon, 10 Mar 2014 01:51:01 +0000 http://weightlossandtraining.com/?p=13918

motivate inspire and be your best

Motivate, Inspire and Be Your Best

Motivation and inspiration are two of the most basic principles of fitness success. In order to be your best, you have to get motivated and inspired.

Today I’m going to ask you to think about motivation and inspiration in a totally new way. Rather than focusing on your own motivation, I’m going to suggest some tips for motivating and inspiring others around you.

As a fitness coach, I know these benefits firsthand. Helping others achieve their goals can be incredibly inspirational and motivating to your own fitness success. It’s all about creating an atmosphere of motivation, and surrounding yourself by like-minded individuals. If you really want to be your best, give the idea some thought.

What is Motivation All About?

First off, I recommend reading my articles on Weight Loss Motivation and Workout Motivation. There you’ll find a ton of motivation tips that you can apply in your own life and recommend to those around you.

What’s Different about Inspiration?

Inspiration is a little different than motivation. Inspiration has more to do with your internal thoughts and feelings, rather than your behavior. But it also has a lot to do with the kinds of goals you set. More often than not, it’s other success stories that inspire you to be our best.

Seeing someone else achieve their goals can raise our own goals to the next level, and give us something else to work towards. In turn, being inspired can be incredibly motivating.

How to Motivate and Inspire

Once you have an idea of what this motivation and inspiration stuff is all about, one of the best things you can do is motivate and inspire those around you.

One of the easiest ways to do this is to find a good workout buddy. Being in it together offers you both a constant source of motivation and inspiration. You can feed off of one another’s success stories and achievements, and this alone can help you reach your goals faster.

You can also focus on motivating and inspiring someone else in your life. Rather than using a buddy system, try helping a friend change his or her life for the better. Encourage them to get a gym membership, offer to be their fitness coach and keep them on track, or just be there to listen. The reason this works so well to help your own goals is simple: When you commit to someone else like this, you’re responsible to them, and so you’re less likely to fail.

If you feel like life is just too hectic, you can also just motivate and inspire in a general way. Be more positive, talk about your success stories, or even share some motivational images and quotes on Facebook or Twitter. Even in these ways you’re helping to create an atmosphere and attitude that supports a higher level of success. Failure will be a lesser option as a result.

Check out this list of Motivational Workout Quotes to Remember for some ideas.

Be the Best Version of Yourself

Being a source of motivation and inspiration to others is one of the best ways to be your own personal best. If you want to be your best, you have to put your best foot forward.

Start thinking about success as something less self-focused than you’ve seen it in the past. Instead, think about the impact your success can have on others. This can be helpful at any stage in the game – if you’re just starting out, or if you’re looking for new ways to take things to the next level.

So get out there and motivate, inspire, and be your best!

Have any questions or feedback about these tips for motivation and inspiration? Please leave a comment below…

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7 Tricks to Ditch Sugar Cravings http://weightlossandtraining.com/7-tricks-to-ditch-sugar-cravings?utm_source=rss&utm_medium=rss&utm_campaign=7-tricks-to-ditch-sugar-cravings http://weightlossandtraining.com/7-tricks-to-ditch-sugar-cravings#comments Fri, 07 Mar 2014 18:37:01 +0000 http://weightlossandtraining.com/?p=13917

7 Tricks to Ditch Sugar Cravings

7 Tricks to Ditch Sugar Cravings

The research is in, and there’s little denying it – sugar is not conducive to a healthy lifestyle. In fact, it seems to be pretty addictive.

The problems with sugar are actually numerous. First off, it’s not at all helpful to your dieting efforts. When sugar isn’t burned off, a lot of it gets stored as fat. This is why it’s important to watch for low-fat and fat-free foods, as they often add extra sugar to make up for the loss of flavor.

Sugar also disrupts your blood glucose levels, messing up your energy levels throughout the day and leadings to cravings and hunger spikes. In the worst of cases, too much sugar in a diet can contribute to the development of type 2 diabetes. There’s even evidence that it can increase your risk of certain types of cancer.

All around, the stuff is bad, especially when it’s in its most processed forms. On top of the drawbacks, it also contains no nutritional benefits. Although sugar cane in its natural form contains vitamins and nutrients, these are all stripped in the refinement process.

The Challenge: Ditching Sugar for Good

There’s one other important factor to consider here – ditching sugar is no easy task! You really have to commit to it, because the stuff is pretty addictive. Some studies even show that it affects your brain in the same way as other drugs.

On average, it typically takes a couple of weeks to beat the sugar cravings. You can still enjoy fruits and other whole foods that contain natural sugars, but the goal is to remove everything that contains added sugar.

If you’re up for it, here are 7 tricks to ditch sugar cravings and boost your health:

1. Watch Out for Health Foods

I’ve already alluded to this one, but you really need to check your labels before purchasing fat-free and low-fat health foods. In most cases, processed sugars have been added.

Some of the worst contenders to watch for on labels include:

  • Brown Rice Syrup
  • Cane Sugar
  • Corn Sweetener
  • Corn Syrup
  • Dextrin and Dextrose
  • Evaporated Cane Juice
  • Fructose
  • High-Fructose Corn Syrup
  • Honey
  • Lactose
  • Maltodextrin
  • Maple Syrup
  • Molasses
  • Palm Sugar
  • Sucrose

2. Avoid Sauces & Dressings

Unfortunately, most prepared sauces and dressings are full of added sugars. Watch your labels closely, and try to make your own dressings if you can. Check out mu Healthy Salad Dressing Recipes for some easy ideas.

3. Go for Full-Fat Dairy

In line with the above thinking, you should avoid low-fat dairy products for the same reasons. This may sound counter-intuitive to a healthy diet, but full-fat dairy is actually more filling and satisfying, which cuts down on overeating and helps you beat the cravings!

4. Enjoy Your Fruit Whole

You don’t need to cut out the fruit, but you do need to cut out the fruit juice and dried fruit. This stuff is packed full of sugar without the added health benefits of all the fiber – an important ingredient that actually helps you lose weight. So keep it healthy, and keep it whole.

5. Eat More Healthy Fats

Healthy fats are great ingredients to include on a healthy diet, especially when you’re removing the sugar. Healthy fats like the omega-3 fatty acids in olive oil, avocadoes, and almonds help keep you feeling full and add a lot of flavor to your meals. The added bonus? They also boost your metabolism and help you burn more fat! Take a look at The 5 Best Healthy Fats for Weight Loss here.

6. Stick to the Basics

By focusing on whole ingredients that are rich in vitamins and minerals, you’ll ensure that your body gets the nutritional support it needs, making it easier to go without the sugar. Lots of vegetables are the best place to start, and add flavor to your meals with natural herbs and spices.

7. Be Patient!

Although the worst of it will be over after a couple weeks, it can still take up to a couple months before you’re completely over your old habits. So stay committed, focus on your health, and live your sugar free life to its fullest. Your energy, your weight loss efforts, and your workouts will be better for it!

Looking for another radical change to your eating habits? Check out my article on Wheat Belly: Lose the Wheat, Lose the Weight.

Have any questions or feedback about these 7 Tricks to Ditch Sugar Cravings? Please leave a comment below…

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Facts You Need to Know About Quinoa http://weightlossandtraining.com/facts-you-need-to-know-about-quinoa?utm_source=rss&utm_medium=rss&utm_campaign=facts-you-need-to-know-about-quinoa http://weightlossandtraining.com/facts-you-need-to-know-about-quinoa#comments Thu, 06 Mar 2014 03:49:05 +0000 http://weightlossandtraining.com/?p=13908

eed to Know About Quinoa

Facts You Need to Know About Quinoa

Although the quinoa craze may have died down a bit, there’s still a lot of good to come from this little super food. In fact, I really don’t foresee a day when quinoa is not on my list of top health foods.

If you’re new to this healthy carb-alternative, or you just need a healthy reminder to keep it in your diet, here are 5 facts about quinoa you may not know.

As you’ll see, quinoa is called a superfood for some pretty good reasons!

5 Important Health Facts about Quinoa

Quinoa Fact #1: It’s Not a Grain at All

That’s right, although it makes for a great alternative to wheat and rice, quinoa’s technically not even a grain. Quinoa is actually a relative of chard, beets, and spinach, and the part we eat is just the seed, which is why it’s totally gluten-free. The nice part about quinoa is that it cooks up just like rice (even easier, in my opinion), and it can be substituted in recipes pretty much the same way.

Quinoa Fact #2: There are Actually Over 100 Kinds of Quinoa!

That’s right, in reality there are about 120 varieties of quinoa that have been identified. As far as what you find in the store, you’ll typically come across white, red, and black quinoa. I recommend giving them all a try. Black quinoa is a bit sweeter, while red quinoa works well in salads because it holds its shape a little better. When it comes to your health, variety is a good thing, not only for preventing boredom but also for keeping your metabolism in high gear.

Quinoa Fact #3: You Can Bake With It

In addition to all the varieties of quinoa, it also comes in many forms. Quinoa flour is one way that this seed has really transformed the way we think about food. Used in baking, quinoa flour offers a healthy, gluten-free alternative to more traditional types of flour. It’s a bit more expensive, but it’s worth the health benefits.

Quinoa Fact #4: Quinoa is a Complete Protein

Unlike most other plant-based foods, quinoa is extremely high in protein, making it an ideal ingredient on any healthy diet (or more importantly, on a vegan diet, if that’s your preference). It’s a complete protein because it contains all 9 essential amino acids, offering total support for muscle repair and recovery in addition to other key bodily processes. No matter your health goal or lifestyle, the protein support offered by quinoa is extremely effective.

Quinoa Fact #5: Quinoa is High in Fiber

The other major nutritional component of quinoa is fiber, and this is an important one for your health. Fiber is a key part of any healthy diet, playing a role in cardiovascular health and fending off cravings when you’re trying to lose weight. This is a good thing, because one of the reasons whole grains are often recommended is for these very health benefits. But quinoa offers a healthier alternative.

Quinoa Fact #6: You Should Probably Rinse it First

Most companies now rinse quinoa before packaging it, but it’s still a good idea to give it a quick rinse before cooking it. This is because dried quinoa seeds are coated with a substance from being dried, and it can taste a bit bitter. So follow this simple tip to get the most out of this superfood.

Whichever way you decide to include it, quinoa is one of the healthiest foods on any healthy diet. Add it to your grocery list, and make sure your cupboard is well stocked. This one’s not going away any time soon!

For some great tasting quinoa recipes, check out my Quinoa Salad Recipes here, or try one of these 3 Healthy Quinoa Breakfast Recipes. There are so many ways to enjoy this superfood!

Have any questions or feedback about these Facts You Need to Know About Quinoa? Please leave a comment below…

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5 Reasons You’re Not Losing Belly Fat http://weightlossandtraining.com/5-reasons-youre-not-losing-belly-fat?utm_source=rss&utm_medium=rss&utm_campaign=5-reasons-youre-not-losing-belly-fat http://weightlossandtraining.com/5-reasons-youre-not-losing-belly-fat#comments Wed, 05 Mar 2014 02:36:19 +0000 http://weightlossandtraining.com/?p=13865

5 reasons you're not losing belly fat

5 Reasons You’re Not Losing Belly Fat

Not seeing the fat-burning results you’re looking for? You may be making one of these common diet and exercise mistakes.

Successfully burning belly fat can be a lot of work, and it definitely takes a combination of both exercise and healthy eating. But there’s a lot of information to sort out, and a lot of different recommendations about what works and what doesn’t work. When I meet with my clients for the first time, they’re usually pretty frustrated with their lack of results – and after a little probing, I figure out all the mistakes they’re making.

Here are 5 reasons you’re not losing belly fat – and what you can do to fix them!

Trying to Lose Belly Fat? Here’s What You’re Doing Wrong…

1. Too Much Cardio

That’s right – you may be doing too much cardio! Cardiovascular exercise can definitely help you burn belly fat, but it can only take you so far. Plus your body gets bored over time, and eventually your metabolism stops responding in the same way.

The Fix: Cut your cardio workouts in half, and replace that time with weight training. Not only will you tone your body, you’ll also increase your resting metabolic rate, meaning you’ll burn a lot more fat throughout your day. I recommend starting with my Total Body Workout in 30 Minutes.

2. Drinking Soda

Think diet soda won’t interfere with your fat burning efforts? Think again. Diet soda is full of artificial sweeteners and ingredients that just throw your metabolism off track, leading to hunger spikes and cravings. And if you’re still drinking the regular stuff, most of that sugar is just getting converted into fat.

The Fix: Replace the soda with beverages that actually help you burn more belly fat. Water’s the best natural detox for your body, or try vitamin and nutrient rich coconut water.

3. Poor Sleep

Clients are often surprised by this tip, but one night of poor sleep really does a number on your metabolism. Not only will you burn less fat, you’ll also end up with non-stop cravings for everything bad. This is because sleep plays an important role in regulating key hormones related to hunger and metabolism.

The Fix: Make sure you’re getting a solid 7 to 8 hours of sleep every night, and make sure it’s good sleep! If your sleep is off track, take a look at my Quick Sleep Remedies for some simple solutions.

4. A High Sodium Diet

Although sodium doesn’t necessarily contribute to belly fat, it does cause your body to retain water. This bloating is just going to make your midsection look bigger than it is, and hide all your hard work at the gym.

The Fix: This one has a simple solution – cut out the salt. Try adding others seasonings to your foods. Fresh herbs and spices like cayenne pepper will actually help you burn more calories and fat!

5. Drinking Alcohol

The problem with alcohol is that it’s really high in calories, regardless of what it’s mixed with. When consumed on a regular basis, it’s definitely going to interfere with your belly flattening efforts.

The Fix: You don’t have to give it up altogether, but try to cut down on how often you drink. Definitely cut down on high calorie drinks like beer, red wine, and anything mixed with juice or soda. When you do drink, go for vodka or a gin and tonic.

Looking for more ways to beat belly fat? Read my article on How to Torch Belly Fat in 6 Weeks here.

Have any questions or feedback about these 5 Reasons You’re Not Losing Belly Fat? Please leave a comment below…

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Healthy Balsamic & Parmesan Roasted Cauliflower Recipe http://weightlossandtraining.com/healthy-balsamic-parmesan-roasted-cauliflower-recipe?utm_source=rss&utm_medium=rss&utm_campaign=healthy-balsamic-parmesan-roasted-cauliflower-recipe http://weightlossandtraining.com/healthy-balsamic-parmesan-roasted-cauliflower-recipe#comments Sat, 01 Mar 2014 18:18:44 +0000 http://weightlossandtraining.com/?p=13862

healthy balsamic parmesan roasted cauliflower recipe

Healthy Balsamic & Parmesan Roasted Cauliflower Recipe

Looking for something new to serve up for dinner tonight? This roasted cauliflower recipe is sure to please, and it’s pretty easy to pull together!

Cauliflower may not be the first vegetable you think of when it comes to boosting your health, but don’t let the lack of color fool you. Cauliflower is actually packed full of nutritional benefits to improve your health and well-being in a variety of ways.

First, 1 cup of cauliflower contains over 70% of your daily recommended value of Vitamin C. With this alone, this cruciferous vegetable offers amazing antioxidant and immune support.

Even better, diets containing cauliflower have also been linked to cancer prevention, especially breast cancer, colon cancer, and prostate cancer, among others. There are a few reasons for such benefits, including cauliflower’s natural detoxifying properties, its anti-inflammatory properties, and of course its antioxidant content.

This is all in addition to the high fiber content of cauliflower, making this side dish a totally satisfying, metabolism-boosting choice.

Super Easy Roasted Cauliflower Recipe

This recipe is definitely my favorite cauliflower recipe on the books. It takes only a few minutes of prep time and can even be prepared in advance. Since it’s roasted, there’s really no work once it enters the oven.

Here’s what you need to get this side dish right…


  • 8 cups of cauliflower florets (no more than 1 inch thick) – usually one large head of cauliflower works
  • 2 tablespoons of extra virgin olive oil
  • 2 tablespoons of balsamic vinegar
  • 1 teaspoon of dried marjoram
  • ¼ teaspoon of salt
  • ¼ teaspoon of fresh ground pepper
  • ½ cup of low-fat shredded parmesan cheese


Preheat your over to 450 degrees (F). In a large bowl, toss the dried cauliflower with oil, marjoram, salt, and pepper. Grab a large baking dish or rimmed baking sheet and spread out the cauliflower pieces. Place on middle rack, and roast for about 15 to 20 minutes, until cauliflower starts to soften and brown.

Remove from the oven, and toss the cauliflower with vinegar and toss with parmesan cheese. Place back in oven and roast until the cheese melts, usually another 5 to 10 minutes. Remove from oven, and allow to cool for 5 minutes before serving.

This recipe makes 4 servings, and is the perfect side dish to any meal! Low in fat, high in fiber, and totally delicious, this one is guaranteed to be a hit.

Looking for more tasty veggie recipes?

There’s a lot more you can do with veggies than you may think. This Super Healthy Chickpea Salad Recipe is one of my other favorites, and can be served as a meal on its own!

Also try my Quinoa Salad Recipes, another totally healthy side dish! If you’re looking for a new alternative to the same old carbs, quinoa is the place to start.

Whatever you do, try to include more veggies in your diet. Not only will they support your overall health, they’ll also improve your results at the gym, whether your goal is to build muscle or lose weight.

Have any questions or feedback about this Healthy Balsamic & Parmesan Roasted Cauliflower Recipe? Please leave a comment below…

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25 Ways to Relax in 5 Minutes or Less http://weightlossandtraining.com/25-ways-to-relax-in-5-minutes-or-less?utm_source=rss&utm_medium=rss&utm_campaign=25-ways-to-relax-in-5-minutes-or-less http://weightlossandtraining.com/25-ways-to-relax-in-5-minutes-or-less#comments Thu, 27 Feb 2014 21:49:13 +0000 http://weightlossandtraining.com/?p=13857

25 ways to relax in 5 minutes or less

25 Ways to Relax in 5 Minutes or Less

Need a little more rest and relaxation in your life? This is the most comprehensive list of 25 tips for beating stress and relaxing in under just 5 minutes.

If you’re worried about your health or trying to improve your health in any way, then you should be thinking about stress. It’s a normal part of life, but when prolonged, it can interfere with your health and wellness on every level, from physical to mental and emotional. In fact, stress can even lead to weight gain and interfere your energy output at the gym.

So it’s important to get stress under control, and it can be done with some very simple strategies. Today I’m reviewing 25 easy ways to overcome stress. Some involve food and diet, while others are all about getting active and moving your body. Either way you approach it, relaxation is possible!

Ready to feel more relaxed?

25 Strategies to Beat Stress in Under 5 Minutes

1. Sip on Some Tea
Herbal teas, especially green tea, are a great source of stress relief. Not only do they offer a sense of calm, many also contain ingredients that actually relieve anxiety and anger. On a physical level, tea is also really soothing, so it’s a great way to relax on every level.

If you want to start your day off with a sense of calm and relaxation, try replacing your morning coffee with Green Foods Matcha Green Tea. It still packs some serious caffeine, but it won’t give you the jitters – and will actually help you deal with stress!

2. Enjoy Some Dark Chocolate
You’re in luck, because dark chocolate actually helps to regulate cortisol, the stress hormone that causes wear and tear on your body over time. Don’t overdo it – just a square of dark chocolate is enough to help you relax.

3. Meditate Every Day
The research is pretty clear on this one. Just a few minutes a day of complete silence and meditation is enough to help you deal with stress. There’s even evidence for a decrease in depression following meditation!

4. Breathe
This one’s closely related to meditation, but even if you don’t have time to meditate, take a few deep breaths. Deep breathing has been shown to have a physiological impact on your body, helping your relax. This strategy is especially useful when you’re at work or with colleagues.

5. Do Some Yoga
Incorporating mediation, breathing, and stretching, yoga is a great stress reliever. But how do you fit it into 5 minutes? Although I recommend trying a full yoga program, just the sun salutations or a simple downward dog and cobra can be enough to help you relax.

Check out this Gaiam Yoga for Beginners Kit to learn the basics, and use them when you need them!

6. Go for a Walk
A 5 minute walk really is enough to relieve stress. If you’re feeling overwhelmed and like you need to escape, do just that, and go for a quick walk. The fresh air is a big reason this works so well.

7. Listen to Some Music
Music is a great way to unwind, but we often reserve it for the ride home or the gym. Next time you’re feeling stressed in your daily activities, try putting in your ear buds and listen to one of your favorite songs.

8. Write Down Your Thoughts
Journaling is a great stress reliever, and it’s easy enough to do any time of the day. Stop, take a break from whatever you’re doing, and write down what you’re thinking – and what’s stressing you out. You may be surprised by how well this works!

9. Sniff Some Citrus
Believe it or not, just the smell of citrus has been shown to help people relax. It seems to have an impact on certain neurotransmitters involved in stress. Add some lemon juice to your tea or enjoy a glass of lemon water.

10. Roast Some Coffee
Another stress-fighting smell is roasted coffee or espresso beans. Waking up to the smell is a great way to fight stress, as it’s been shown to actually inhibit the stress hormone cortisol. And you don’t have to drink it!

11. Jump Rope
This one isn’t the easiest if you’re out in your day, but if you’re at home it’s a totally effective way to relax. Pick up a jump rope, and jump for just 5 minutes. Not only will you burn some calories, you’ll also clear your head and be able to unwind.

Need a good jump rope for your home arsenal? Check out this Harbinger Jump Rope.

12. Spend Some Time with Your Pet
There’s a ton of research showing the impact of animal contact on your ability to handle stress. Not only will you feel happier, a little cuddle time with a pet will also lower your heart rate and blood pressure.

13. Bring Nature Inside
There’s also research showing that the mere presence of wood and other natural elements in a room or space can help reduce a person’s physiological response to stress. Bring some natural elements inside, and take a few minutes with them to relax.

14. Chew Some Gum
Seriously, this one works – by lowering your cortisol levels and reducing stress after just a few minutes of chewing. It’s an easy one when you’re on the go.

15. Eat a Mango
Mango is definitely its own superfood, especially when it comes to beating stress. Mango fruit contains a natural compound called linalool that’s been shown to lower your body’s stress levels. Pack some in your lunch!

16. Lie Down
If you can lie down for just 5 minutes, I guarantee you’ll feel more relaxed and energized. If you’re at home or at a place that has a couch, this can be easy. If not, at least lay your head back and close your eyes for a few minutes.

17. Smile and Laugh
If you can take some time to laugh, or just force a smile on your face, you’ll actually feel a whole lot better. Try making it a habit, and you’ll better deal with stress before it even hits.

18. Do a Crossword Puzzle
Simple mental tasks and activities are a great way to distract yourself from your current worries and stresses. Take a few minutes to think about something other than your problems, and you’ll feel a little more clear headed as a result.

19. Enjoy a Rejuvenating Smoothie
When done with the right ingredients, smoothies can be an amazing source of relaxation, especially when they’re packed with stress-fighting superfoods like honey and spinach. In fact, honey alone has been shown to reduce feelings of anxiety and depression.

Try my Ultimate Superfood Smoothie here and totally power up.

20. Give Yourself a Hand Massage
This one really works, and it’s easy to do anywhere. The pressure is a great way to relax instantly, since your hands tend to carry a lot of tension. It’s also great for jobs that require a lot of typing or are labor intensive.

21. Escape for 5 Minutes
Sometimes the stress piles on so much that escaping is the only option. But it’s okay, because some quite time can be really helpful in offering some serious relaxation. Cut out the noise, take a few deep breaths, and you’ll feel better in no time.

22. Close Your Eyes
If you can’t physically escape, then at least close your eyes for 5 minutes. It’s another easy way to block a little stress and give yourself the opportunity to collect your senses.

23. Organize Your Surroundings
Often the source of your stress in right in front of you. If you have a messy desk or office, or your place is a bit of a disaster, take 5 minutes to tidy up and get organized. It will have a huge impact on your mental state, and you’ll likely feel like you’re in way more control.

24. Squeeze a Stress Ball
This is a classic quick response to stress, but it can be really helpful, especially when what you’re feeling is anxiety or anger. It offers a physical release in a really simple and discreet way.

25. Make Some Fun Plans
If your day’s not going so well, take a few minutes and plan something fun for the evening. Whether it’s a movie or dinner with a friend, the prospect of something positive at the end of your day can make everything go more smoothly.

Have any questions or feedback about these 25 Ways to Relax in 5 Minutes or Less? Please leave a comment below…

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The Single Most Effective Exercise for Sexy Love Handles http://weightlossandtraining.com/the-single-most-effective-exercise-for-sexy-love-handles?utm_source=rss&utm_medium=rss&utm_campaign=the-single-most-effective-exercise-for-sexy-love-handles http://weightlossandtraining.com/the-single-most-effective-exercise-for-sexy-love-handles#comments Wed, 26 Feb 2014 02:40:58 +0000 http://weightlossandtraining.com/?p=13864

the single most effective exercise for sexy love handles

The Single Most Effective Exercise for Sexy Love Handles

Everyone wants a sexy six pack, and getting your love handles right is a big part of that.

The muscles that shape your love handles are your obliques. If you can burn enough fat from your midsection, you can really make your obliques pop. And with the right exercises, you’ll shape and tone your love handles enough to see the ab results you’ve been dreaming of.

Today we’re going to look at the single most effective exercise for getting sexy love handles. You may be surprised to hear this, but just a simple twist on the squat can do wonders for your obliques.

Here’s what you need to do…

The Best Exercise for Sexy Obliques

Squats are great total body exercises. Not only do they challenge your lower body, but they also do a great job at targeting your core muscles, including your lower back, abs, and obliques.

But there’s a simple way to boost the impact on your love handles. And all it takes is a dumbbell, it’s called the offset squat (view exercise).

What you need to do is find a dumbbell of medium weight – one that is a little challenging to lift, but that you can hold easily just above your shoulder without staggering or straining your back. If you’re a beginner, I’d recommend a 10-15 pound dumbbell. If you’re a little more advanced, something closer to 25 pounds or so would be best.

Hold the dumbbell with one hand at your side. Get into a traditional squat stance, with your feet at shoulder width apart and planted firmly on the ground. Allow for a slight bend in your knees, and keep your back straight. Lift the dumbbell just above your shoulder, bending your elbow, so that the dumbbell is almost resting on your shoulder. Holding it in place, lower into a squat, making sure your knees don’t move past your toes and you’re not arching your back.

The goal throughout this move is to not allow your body to bend to the side with the weight. By fighting this resistance, you’ll be engaging your obliques on the opposite side. As I mentioned, your core muscles really feel the burn from squats. By adding the weight on one side, you’re just focusing that work onto your obliques. Simply perform the squat as normally, holding the dumbbell in place.

Perform 10-15 reps on one side, take a 30 second rest, and repeat on the opposite side. Try to hammer out 3 complete sets on each side for optimal results. Not only will you exercise your obliques, but you’ll also be giving your abs and lower body a great workout.

Looking for more exercises that target your love handles?

Want to take things to the next level with a complete oblique workout? Start with this squat, and then finish off with these 3 other killer oblique exercises:

Fit this workout into a complete abdominal routine, and you’ll see sexy six pack results in no time.

And don’t forget to get your diet right. Remember, healthy eating is half the battle when it comes to your waistline and love handles. For best results, check out my Six Pack Abs Diet. For additional tips, also check out my Ultimate Fat Loss Diet Plan.

Have any questions or feedback about the Single Most Effective Exercise for Sexy Love Handles? Please leave a comment below…

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Top 10 Healthy Snacks to Keep You Full http://weightlossandtraining.com/top-10-healthy-snacks-to-keep-you-full?utm_source=rss&utm_medium=rss&utm_campaign=top-10-healthy-snacks-to-keep-you-full http://weightlossandtraining.com/top-10-healthy-snacks-to-keep-you-full#comments Mon, 24 Feb 2014 22:54:56 +0000 http://weightlossandtraining.com/?p=13863

Top 10 Healthy Snacks to Keep You Full

Top 10 Healthy Snacks to Keep You Full

I don’t know about you but sometimes good snacking really hits the spot and the good news is that if you’re smart about what you get from the grocery store it can be a part of a healthy lifestyle. When done right, it can actually boost your muscle building and fat burning results by keeping your metabolism high and preventing your body from being greedy about storing fat for energy.

But with all this said the trick is that you need to make sure you’re not overeating over the course of the day. Your breakfast, lunch, and dinner should be well balanced and portioned, allowing you to snack in between and before bed. By snacking between meals, you’ll keep your metabolism boosted and actually burn more calories over the course of the day.

That’s right – you can even snack before bed! Just go for low-carb, high protein or high fiber options. Research is showing that this can help you burn more fat while you sleep!

But you’ve really got to get your snacks right to make this work. To give you a hand, here are 10 healthy snacks to boost your metabolism AND keep you feeling satisfied.

10 of the Healthiest Snacks to Keep You Feeling Full

1. Almonds

So almonds definitely top my list of healthy snacks. They’re really the perfect snack – high in protein, high in fiber, and packed full of all-natural energy. Not only will you feel satisfied from just a handful of these nuts, you’ll also rev up your metabolism. These are an especially good choice for men, as they contain natural ingredients that boost testosterone.

Try these Cajun Lemon Pepper Almonds and triple up on the metabolism boost!

2. Guacamole Bruschetta

For something a little more satisfying,  try a homemade guacamole extravaganza. Avocado is high in fiber, protein, and healthy fats to get you burning more calories.


  • ½ loaf French bread
  • 1 clove garlic
  • 2 Tablespoons olive oil
  • 2 tomatoes, medium chopped
  • 2 avocados, medium chopped
  • 1/3 cup finely chopped onion
  • ¼ cup chopped cilantro
  • 2 Tablespoons freshly squeezed lime juice
  • ½ teaspoon salt
  • ¼ teaspoon pepper


  • Preheat the oven to 400ºF.
  • Slice the French bread on the diagonal into half an inch rounds and place on a baking sheet.
  • Place bread in the oven and toast for three minutes, then turn each piece over and toast an additional three minutes.
  • Remove the toasted bread from the oven and immediately grind with the clove of garlic (it works best to first cut a small tip off the garlic clove so that the oils will seep out).
  • Brush the tops of the garlic-rubbed toasts with olive oil and set aside.
  • In a large bowl, combine the chopped tomatoes, avocado, onion, cilantro, lime juice, salt and pepper. Mix together gently making sure the avocado is well coated in the lime juice.
  • Spoon a portion of the mixture onto each of the garlic toasts and serve.

3. Kale Chips

These ones continue to gain in popularity, and for good reason. Kale is a nutritionally dense vegetable that can serve an important role in any healthy diet. Buy them prepared or make them on your own with a little olive oil and some seasoning.

4. Maple Roasted Walnuts

Have a sweet tooth? Drizzle a little 100% pure maple syrup on some walnuts and roast in the oven for 10 minutes or so. This is the perfect sweet and salty snack!

5. Greek Yogurt with Chia Seeds & Fruit

Non-fat Greek yogurt is a great snack to have on hand, with a ton of protein to keep you satisfied and boost your metabolism. Top with some berries or kiwi and Nutiva Organic Chia Seeds – they’re high in omega-3 fatty acids to help you burn even more calories!

6. Cottage Cheese with Honey

Cottage cheese is another great snack. Enjoy it on its own, or sweeten it up just like yogurt with a bit of honey or some fruit. Pineapple is one of my favorite fruits to pair with cottage cheese.

7. Greek Yogurt Deviled Eggs

Rather than a traditional deviled egg recipe with mayonnaise, try using some plain Greek yogurt and a little Dijon mustard for the filling. It tastes amazing and cuts down on the fat! Plus the protein in the eggs will keep you full.

8. Bananas with Dark Chocolate Drizzle

Need something a little more indulgent? Slice up a banana into 1-inch pieces and arrange on a plate. In a small bowl, melt 2-3 squares of dark chocolate (70% or higher) and drizzle onto the banana.

9. Apple Slices with Cinnamon

A simple snack, both the apple and cinnamon contain metabolism enhancing properties to burn fat and help you lose the weight. The cinnamon also helps suppress your appetite, avoiding those annoying cravings.

10. Pumpkin Pie Shake

If you’re looking for something new and interesting (and delicious!) in your snacking repertoire, you have to give my Yummy Pumpkin Pie Shake Recipe a try. It’s healthy, satisfying, and offers a great way to ward off hunger pangs between meals!

Have any questions or feedback about these Top 10 Healthy Snacks to Keep You Full? Please leave a comment below…

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Easy Breakfast Ideas to Help You Lose Weight http://weightlossandtraining.com/easy-breakfast-ideas-to-help-you-lose-weight?utm_source=rss&utm_medium=rss&utm_campaign=easy-breakfast-ideas-to-help-you-lose-weight http://weightlossandtraining.com/easy-breakfast-ideas-to-help-you-lose-weight#comments Thu, 20 Feb 2014 03:52:55 +0000 http://weightlossandtraining.com/?p=13851

easy breakfast ideas to help you lose weight

Easy Breakfast Ideas to Help You Lose Weight

If you’re trying to lose weight, the last thing you should do is skip breakfast. In fact, fitting in a good breakfast every morning is one of the best ways to slim down.

But it’s all what you make it. Eating a solid breakfast is the best way to jumpstart your metabolism and raise your fat burning potential for the day. In fact, skipping breakfast leads to more calories stored as fat throughout the day. You just have to make sure you include the best ingredients possible.

I’m going to help you out with these 4 easy breakfast ideas to help you lose weight fast!

Ready to start supercharging your day?

4 Easy and Healthy Breakfast Ideas for Weight Loss

Banana Almond Breakfast Sandwich

This is a simple but totally healthy way to start the day. With protein rich almond butter, energy-supporting banana, and high-fiber sprouted grain bread, you can’t go wrong. This one is great when you’re on the go!


  • 2 slices of organic sprouted grain bread
  • 2 tablespoons of almond butter
  • 1 medium sized banana

Directions: Toast the slices of bread and spread each slice with 1 tablespoon of almond butter each. Slice the banana lengthwise and place on one half, topping with the other half to make a sandwich.

Power Omelette

This one’s pretty basic, but if you want to get your omelette as healthy as possible, this is the way to go. And the veggies will give you a ton of vitamins and minerals to start your day off right. Leave the milk out of your eggs and avoid the dairy!


  • 1 tablespoon of extra virgin olive oil
  • 1 whole organic egg
  • 2-3 organic egg whites
  • 1 hand full of fresh baby spinach
  • A few mushroom slices
  • A few broccoli florets

Directions: Heat the olive oil in a pan or skillet on medium heat. In a small bowl, whisk together egg and egg whites. Chop veggies into small pieces and mix into eggs. Drop into pan and cook on both sides, until desired consistency. Dab oil with paper towel and enjoy with a side of fruit!

Whole Grain Oatcakes

Want a healthy, filling alternative to pancakes? Try these oatcakes, made with whole grains and lots of hearty oats. Oats are high in protein and fiber, so they’ll totally boost your metabolism.


  • 2 cups of buttermilk
  • 1 large egg
  • 1 ½ cups of old fashioned rolled oats (quick oats are okay)
  • ½ cup of whole grain whole wheat flour
  • 1 tablespoon of evaporated cane sugar
  • 1 teaspoon of baking soda
  • ½ teaspoon of ground cinnamon
  • ¼ teaspoon of salt

Directions: Whisk buttermilk and egg together. In a separate bowl, combine oats, flour, baking soda, cinnamon, and salt. Stir into wet mixture and let stand for 10 minutes. Coat a griddle or pan with cooking spray, and drop ¼ cup of batter for each oatcake on medium heat. Cook 1-2 minutes per side. Serve with real maple syrup, berry compote, or a bit of honey.

Morning Power Smoothie

Looking for the best smoothie to start your day and jumpstart your weight loss? Try this green power smoothie, packed full of everything you need for the morning, including a ton of healthy superfoods. Trust me, this one keeps me satisfied all morning long!


Directions: Place all ingredients into a blender or magic bullet and process on high for 1 minute. Enjoy it at home or take it on the go.

For more great metabolism-boosting breakfast ideas, check out my 3 Healthy Quinoa Breakfast Recipes here!

Have any questions or feedback about these Easy Breakfast Ideas to Help You Lose Weight? Please leave a comment below…

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5 Butt Exercises that Work Like Crazy http://weightlossandtraining.com/5-butt-exercises-that-work-like-crazy?utm_source=rss&utm_medium=rss&utm_campaign=5-butt-exercises-that-work-like-crazy http://weightlossandtraining.com/5-butt-exercises-that-work-like-crazy#comments Sun, 16 Feb 2014 22:26:17 +0000 http://weightlossandtraining.com/?p=13793

5 butt exercises that work like crazy

5 Butt Exercises that Work Like Crazy

Getting your butt toned and lifted in just the right way isn’t always an easy task. To help give your butt the workout it needs, these 5 killer exercises work like crazy toning, lifting and giving your butt a total well rounded appearance along with the function to support your lower back.

Here’s what I recommend for optimal results: Do this short series of exercises 3 days a week, and aim for running through the circuit without resting at all. This will ensure maximum output and results in the shortest time possible, and will leave your back-end feeling instantly toned!

As you progress over the next few weeks, or depending on where you’re starting out, aim for repeating the circuit once or twice for a total of 3 circuits. If you can start out there, great! If not, make it your goal by month’s end.

Here’s what you need to do…

The Best Butt Workout in 5 Easy Moves

1. Kettlebell Swing

Pick up a kettlebell of around 5 to 15 pounds, depending on your fitness level. Stand with your legs farther than shoulder width at a wide stance. Hold the kettlebell with two hands between your legs. Squat slightly, keeping a strong back and legs throughout.

Carefully lift the kettlebell and swing it between your legs behind you, and in a single swift movement, bring it forward and swing it up to shoulder level. Repeat, making sure you’re moving the kettlebell back and forth with control. Perform 12-15 reps.

2. Dumbbell Deadlifts

Standing with your feet at shoulder width, grip a dumbbell in each hand (aim for 15-20 pounds in each hand). Holding the dumbbells parallel to the front of your body (palms facing inward), lower the weights to the floor in front of you, bending at your lower back and pushing your butt backwards. Lift back to starting and repeat. Perform 10-12 reps.

To view this exercise, click here.

3. Bench Step-Ups

Grab a couple of dumbbells (10-15 pounds or so each) and stand facing a workout bench or step, with your feet about a foot away from the bench. Keeping a straight back, step up onto the bench, leading with your left foot, until you’re standing on the bench. Step back down, and repeat with your right foot. Aim for 10-12 reps per side.

To view this exercise, click here.

4. One-Legged Hip Lift

Lie face-up on a workout mat and bend your knees so that your heels are close to your buttocks. Lift your pelvis towards the ceiling so that your legs and torso make a straight line, resting on your shoulders and balancing with your hands at your sides. Once in this position, straighten your right leg and kick your foot outward. Hold for 3 counts, then return to starting, lower, and repeat entire motion with your left leg. Perform 8-10 reps per side.

To view this exercise, click here.

5. Single-Leg Jumps

Stand with your feet at shoulder width, and lift your left leg up and press it backwards, lowering and balancing on your right leg. Get yourself into a lunge position, but without resting your back foot on the floor. Carefully jump as high as you can, and try your hardest to land back on the same foot, lowering back into the lunge immediately. This one may take a little practice! Perform 8-12 reps on each side.

The best way to follow up any hard-hitting workout like this one is with one of these Healthy Shake Recipes for Weight Loss. With the right support for your butt muscles and key ingredients to boost your metabolism, it’s the perfect way to get the most out of this workout.

Have any questions or feedback about these 5 Butt Exercises that Work Like Crazy? Please leave a comment below…

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Healthy Crock Pot Chili Recipe

Healthy Crock Pot Chili Recipe

If you’re looking for a little comfort food in your life, chili is definitely the healthy way to go.

This delicious and totally satisfying chili recipe is right in line with any healthy diet plan. It includes some serious health-enhancing ingredients, from protein and fiber rich beans to high protein quinoa. These ingredients will not only boost your metabolism and help you burn fat, but they’ll also get you energized to live a healthy and active lifestyle.

This recipe is best when cooked all day in a crock pot, or you can get it together more quickly for a last minute dinner option.

Healthy & Satisfying Vegetarian Chili Recipe

Here’s what you need to do this one right…


  • 1 tablespoon of extra virgin olive oil
  • 3 cups of vegetable stock
  • 1/5 lb extra lean ground turkey
  • 1 medium onion, finely diced
  • 1 medium green bell pepper, seeds removed and chopped
  • 1 medium red bell pepper, seeds removed and chopped
  • 1 medium zucchini, chopped
  • 1 large can of diced tomatoes
  • 1 can of black beans, drained and rinsed
  • 1 can of red kidney beans, drained and rinsed
  • 1 cup of quinoa
  • 2 tablespoons of chili powder
  • 1 teaspoon of cumin
  • 1 teaspoon of salt
  • 2 tablespoons shaved low-fat cheddar cheese

Crock pot directions:

If you’re using a crock pot or slow cooker, throw everything in as is and cook on low to medium for 4-6 hours – and should be ready to go! Trust me, this is a great one to come home to after a long day at work, and it will get you feeling energized to tackle your evening.

Stove top directions:

To do this recipe on the stove top, heat the olive oil in a large pot on medium heat. Add the turkey, onions, peppers, and zucchini and reduce the heat slightly, cooking until veggies start to soften. Add in all of your spices next, cook for a minute, then add in canned tomatoes. Cover the pot and let this cook for about 20 minutes, stirring occasionally.

Once tomatoes have reduced, add vegetable stock, beans, and quinoa, and cook for 20 minutes. After 20 minutes, the quinoa will be cooked through. Reduce heat, and cook until desired consistency.

Either way you cut it, this is an easy and healthy recipe to serve up for any occasion. If you want to try something else, you can also remove the turkey or add lean beef or ground chicken. I also like this recipe with veggie ground round, which is a great way to give vegetarian chili that meaty consistency.

For a healthy topping, add a dollop of Greek yogurt, some avocado, or little shredded low-fat cheese, and some scallions.

Looking for more healthy and hearty dinner ideas?

If you’re looking for a healthy comfort food dessert idea, try my Healthy Apple Crumble Recipe here – it’s delicious!

Or for a great salad side dish, check out my Super Healthy Chickpea Salad Recipe. It’s another one to keep you full and satisfied while also getting you totally energized!

Have any questions or feedback about this Healthy Crock Pot Chili Recipe? Please leave a comment below…

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8 ways to detox without juicing

8 Ways to Detox Without Juicing

Of all the health fads lately, juicing has really taken the industry by storm. And while juicing can be a handy way to get in some extra vitamins and minerals, it’s not a solution for better health.

Juicing is also advertised as an effective way to detox. By consuming only fresh vegetable and fruit juices, you can definitely cleanse your system, boost your vitamin and mineral support, and probably lose a few pounds in the process.

That said, juicing is not the healthiest approach – to either supplementation or detoxing. The major problem with juicing is that you’re missing a lot of the good stuff vegetables and fruits have to offer – primarily the fiber. And fiber is one of the best parts of your diet if you’re trying to get healthy and fit.

When it comes to detoxes and cleanses, there are a lot of great alternatives to juicing. These alternatives will boost your health in a number of other ways too. Stick with them long term, and you’ll see some serious benefits to your health.

Detox With One of These 8 Simple Strategies

1. Get Strict about Whole Foods

This is the best long term, sustainable detox that everyone needs to adopt. The first thing you need to do is remove processed foods from your diet. Anything packaged, frozen, or delivered to your door should be eliminated. Next, you want to try to eat foods as close to their natural states as possible. It’s all about minimal processing – and trust me, it doesn’t take long to feel the health benefits.

Looking for some tips to get started? Check out my Master Cleanse here.

2. Eliminate Sugar

This is definitely a tough one for most people, but if you can do it, the effects can really be life changing. By removing processed and added sugars from your diet, you’ll get your blood glucose level under control, and you’ll notice a serious boost in energy and stamina after just a couple weeks.

3. Stay Hydrated

Without a doubt, water is the easiest and most effective natural detox you can find. Start drinking more water throughout the day, and you’ll feel better all around.

4. Get Your Sleep Under Control

Sleep is really your foundation for a healthy life, and just a single night of poor sleep can wreak havoc on your entire system. Get your sleep under control, and your hunger spikes will diminish, your cravings will be easier to control, and your digestive system will be healthier.

Check out my Quick Sleep Remedies here to get things under control!

5. Eat Lots of Fresh Herbs

Natural and fresh herbs contain some great detoxifying properties, with tons of phytonutrients, antioxidants, and lots of vitamins and minerals. Include more fresh herbs in your diet for a daily cleanse. Some especially effective options include fresh mint, parsley, and fresh ginger.

6. Sweat It Out

Working hard in the gym and building up a serious sweat is another easy way to detoxify your body. Drink lots of water, and really push it. After a nice hot shower, you’ll feel like a million bucks.

7. Put an End to Stress

Stress can do some real damage to your body over time, and if you’re stressed out too frequently, your body doesn’t have a chance to engage in the restorative processes that it needs to stay healthy. Get your stress under control, and everything will start feeling more balanced.

For some easy tips, read my article on How to Handle Stress here.

8. Eat Whole Fruits & Vegetables

This is definitely the most obvious solution on this list, but if anything is better than juicing, it’s eating more whole fruits and vegetables. This way, you’re getting everything your food has to offer, including the fiber. Fiber not only keeps you feeling full and helps you burn more calories and fat, it also helps cleanse your system and improve your digestive health.

Have any questions or feedback about these 8 Ways to Detox Without Juicing? Please leave a comment below…

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Best Full Body Fat Loss Workout http://weightlossandtraining.com/best-full-body-fat-loss-workout?utm_source=rss&utm_medium=rss&utm_campaign=best-full-body-fat-loss-workout http://weightlossandtraining.com/best-full-body-fat-loss-workout#comments Tue, 11 Feb 2014 02:12:51 +0000 http://weightlossandtraining.com/?p=13792

best full body fat loss workout

Best Full Body Fat Loss Workout

With the popularity of CrossFit and home workout programs like P90X, the fitness industry has everyone focused on total body exercise.

If you ask me, it’s a trend in the right direction. What I love about full body workouts is that they engage your body in more complete and natural movements, bringing each muscle through its entire range of motion (or close to it).

Full body exercises also burn a ton of calories in less time than more traditional workouts. And they’re a great way to improve cardiovascular health while also engaging your muscles in some serious resistance training. With so many benefits combined, and a real savings on your time, you really can’t go wrong.

The Best Total Body Workout to Burn Fat & Build Muscle

Whether you’re looking for something new or just want to take things to the next level, here’s a killer full body workout you can do in under 40 minutes.

This one works best at the gym, although it can be done at home with a few basic pieces of equipment. Either way you do this one, make sure you do it was some serious energy and motivation.

To give yourself a little pre-workout kick, I recommend trying either Gaspari Nutrition SuperPump MAX or the all natural plant-based Vega Sport Pre-Workout Energizer. Both will give you the energy – plus the extra fat-burning potential – you need to see amazing results.

Ready for the workout?

For this full body fat burning workout, you’re going to perform 2-4 sets per exercise, as outlined below. As for reps, I want you to aim for the number specified, or get as close to it as you can!

Start with 3 minutes of jump rope for your warm-up. For the exercises, rest no more than 20-30 seconds between sets. This will ensure your heart rate stays up and your body keeps burning serious fat.

Side Plank (view exercise)
Perform 1 set of side plank on each side – hold for 60 seconds per side.

Dumbbell Deadlifts (view exercise)
Perform 4 sets of dumbbell deadlifts, aiming for 6-8 reps per set.

Dumbbell Rows (view exercise)
Perform 3 sets of dumbbell rows, alternating sets on each side. Aim for 8 reps per set.

Narrow Grip Pull-Ups (view exercise)
Perform 3 sets of pull-ups with narrow grip, getting out 6-8 reps per set.

Front Dumbbell Squat to Press (view exercise)
Perform 4 sets of front dumbbell squats, pushing the dumbbell overhead on the return. Aim for 8 reps per set.

Dumbbell Bench Press (view exercise)
Perform 4 sets of dumbbell presses, knocking out 8-10 reps per set.

Lateral Lunge with Dumbbells (view exercise)
Perform 2 sets of lateral lunges on each side, aiming for 10 reps per set.

Woodchopper (view exercise)
Perform 3 sets of woodchoppers on each side, getting out at least 6-8 reps per set.

Make sure you spend another 5 minutes or so stretching. Stretching is the best way to cool down while also preventing injury and improving muscle recovery.

I also recommend following up with a protein shake and some water. Get hydrated, and recover from your workouts faster! Remember, recovery is an essential step to burning fat and building lean muscle mass. And the more lean muscle mass you build, the more fat you’ll burn over the long-term!

Have any questions or feedback about my Best Full Body Fat Loss Workout? Please leave a comment below…

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Workout Motivation for 6-Pack Abs

Workout Motivation for 6 Pack Abs

A solid 6 pack has really become the gold standard of fitness success, but there are still a lot of myths floating around about how to do it right.

Today, we’re taking a look at a few do’s and don’ts of 6 pack success, with the goal of getting you motivated enough to see serious results. When it comes down to it, if you don’t put the energy in, you’re not going to get the 6 pack you want out of your workout.

Ready to get it right – and get motivated?

6 Pack Do’s and Don’ts to Get You Motivated

Don’t Focus Only On Abs

This is one of the biggest mistakes people make, and if you’re feeling like your motivation is dragging lately, this may be why. Just doing abs is going to build abdominal muscle and strength, but it’s not going to help you burn the fat you need to see 6 pack results. Plus, building your strength overall will just further improve your core strength.

Do Work Out Every Muscle Group

Ideally, you want to be focusing on every muscle group at least once a week. This will give you a stronger and more balanced physique overall, while also boosting your metabolism enough to see your abdominal muscles. Fat burning is really impossible to target.

Try my 5 Day Total Body Toning Workout here for the best results.

Don’t Start with Crunches

Crunches are really the last abdominal exercise you need to be worrying about. Not only are they boring, they’re also not going to offer your body the challenge it needs to get fit and ripped. Save crunches for the end of your abdominal workout, and start with more intense and dynamic core exercises. You need to really work, and the variety will be totally motivating!

Do Start Your Workouts with Ab Exercises

There are a few different approaches to abdominal exercises, but many people find it most effective to target abs a few days a week. When combined with other muscle groups, make sure you start your workout with abs. This will ensure that you’re working your abs with optimal energy and output, and this will only improve your overall results.

Try including this 15 Minute Ab Workout in your routine 3-4 days a week.

Don’t Waste Your Time Doing The Same Cardio

The treadmill is not going to get you the results you’re looking for if you’re just doing the same thing day in and day out. Your body has an incredible ability to adapt to recurring exercises which don’t have variation so it’s time for you to switch it up.  See the next point for was to switch it up…

Do Some Cardio, but Get Creative

What you want to do is just get a little more creative – and more intense! Ditch the 1 hour treadmill and elliptical routines, and start engaging in some total body interval training. In half the time you’d spend on repetitive cardio equipment, you can get double the fat-burning results by doing some high intensity interval training. And of all the workout strategies I’ve come across, interval training is the best way to get motivated.

Try my Jump Rope Interval Training Routine to start seeing serious results or mix it up with rowing, kickboxing, step class or get outside and run different terrain all the time so your body does know what to expect next.

Have any questions or feedback about my Workout Motivation for 6 Pack Abs? Please leave a comment below…

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top 20 workout supplements 2014

Supplements to Boost Your Workouts

No time is better than now in making a smart decision for enhancing your diet with the best of the best supplements to help you lose body fat & increase lean muscle.

There is no doubt that having the right nutrition plan is paramount but it can definitely be enhanced by the right supplements giving you a total edge so you can achieve the lean muscle results you’ve always envied in others.

The trick is not relying entirely on supplements alone for magic results.  As much as we all wish they did, you can’t just sit on your butt and expect that the claims the supplement company is making on the bottle to give you ripped abs.  But hopefully that’s pretty obvious to you now and we’re going to look at what you can take and when to help you enhance your results.

Here are the top 20 workout supplements of 2014 that are not only getting a lot of continual buzz but are backed up by tons of positive reviews around the web and really can help you take it up a notch.

The 20 Best Supplements for 2014

1. Optimum 100% Natural Whey – This continues to stay at the top of my list as one of the highest quality whey protein supplements on the market and is free of artificial colors, flavours and most importantly sweetners. It has always gotten great reviews, and if you don’t already include a protein supplement in your diet plan, this is the one to start with in the mornings and after your workouts.

2. Optimum 100% Natural Casein – For a time released protein option, and something that will keep your muscles fueled all day long, try this casein protein. It takes longer to digest and will better sustain muscle recovery over time.

3. Essential Amino Energy – if you have a hard time getting motivation to the gym or find that you can’t seem to keep your energy going through your workout to take you to the next level of losing that extra 10 pounds then this is the workout supplement that is designed for you. It is a powerful energy booster and will keep you moving throughout your workout.

4. CLA Core – For both fat burning and healthy body composition, try this unique blend of CLA, a unique essential fatty acid that boosts metabolism and helps loss of body fat.  It’s not one that will give overnight results but there have been hundreds of clinical studies which have shown that CLA is great at reducing body fat over 5 weeks and an added bonus is that it has been found to help fight tumours, check out this article Wikipedia.

5. BCAA 3:1:2 – This tri-amino acid blend is scientifally designed to help you recover faster from your workout which in turn means you can train harder the next time you’re training and that means quicker fat loss and more lean muscle mass production.  This is a staple for any fitness athlete or serious competitor (especially those of you in Crossfit or running marathons).

6. Opti-Women and Opti-Men – whether you’re a woman or a man optimum nutrition has designed an absolutely brilliant blend of high quality vitamins & essential minerals with one focus in mind – to help you perform at your absolute best.  The thousands of reviews really back up the quality of this product.

7. Now Ultra Omega-3 – omega 3 fatty acids from fish oil is proven to be an amazing support for cardiovascular health and brain function.  Now’s Omega 3 is tested to be free of harmful contaminants like mercury and is kept to the highest quality standards in the marketplace.

8. Cellucor 7-Keto CLK – Cellucor is the pioneer in stimulant-free fat burners and this blend of 7-Keto, Raspberry Ketones, Carnitine and CLA is the best in the market to help you reduce overall body fat without feeling all jittery from other products that offer similar results.

9. Mega-T Green Tea with South African Hoodia – This one combines the power of green tea and the natural appetite suppressant from cacti called South African hoodia.  The key results are focused around helping you get the toning and cutting results you’re looking for.  It has pretty decent reviews and have added ingredients like Guarna and Chromium to stimulate your fat burning metabolism.

10. Optimum Creatine Powder – Creatine is a supplement that can be taken safely to boost muscle production and is backed up by an enormous amount of non-biased scientific studies.  The only side effect is a little bit of water gain, but the extra water can help your body flush out toxins and promote healthy muscle synthesis.

11. Vega Sport Pre-Workout Energizer & Sport Recovery – There aren’t too many natural plant-based vegan options out there for workout supplements, especially when you are looking for help in both pre-workout and post-workout but Vega is the leader in the space and the rawness of the ingredients really saves your body from having to process and just gets right down to it.

12. Gaspari Nutrition Myofusion Probiotic –Myofusion is without a doubt of the best tasting protein supplements in the market and it’s new probiotic series is awesome in providing a huge support to your immune system and digestive health.

13. Optimum Glutamine – Amino acids can go a long way to boost muscle building results, improving recovery and giving your muscles the building blocks they need. Glutamine is one of the best amino acids you can find and this one is nothing but the main ingredient.

14. Vega Sport Chocolate Coconut Protein Bars – Looking for a healthy protein bar to support your workout routine? These Vega protein bars are great tasting, and they’re made of whole food ingredients so your body can quickly metabolism the protein and feed your muscles.

15. Optimum Nutrition Glucoasmine – For better joint and bone health, make sure you add a solid glucosamine supplement like this one to your diet. It will ensure better recovery.

16. AI Sports Nutrition HGH Pro – HGH also known as human growth hormone is controversial and yet naturally occurring in the human body so supplementing with it is most important for those of you who train hard and don’t take enough time to rest during the week or especially for those of you who don’t get enough deep sleep.  This new supplement by AI Sports promotes balanced human growth hormone levels and improves sleep which means that you can recover quicker and have better results from all your work.

17. Optimum ZMA – A blend of 3 vitamins and minerals shown to support muscle recovery via restful sleep and a boost in testosterone which beneficial for women too.

18. Gaspari Nutrition SuperPump MAX – Need to get energized before your workouts? Try this killer pre-workout powder for improved energy and better muscle endurance. This product has thousands of amazing reviews because it works and doesn’t cause a huge crash.

19. Vega Sport Performance Protein – For a plant-based non-soy based protein there aren’t many companies who can compete on the base of ingredients and this protein is designed specially to help improve exercise performance and muscle synthesis.

20. Nutiva Organic Chia Seeds – You may not think of these as being a workout supplement, but they can actually help out a lot. High in protein, fiber, and omega-3 fatty acids for improved fat loss, they’re the perfect ingredient to add to your protein shakes.

Have any questions or feedback about these Top 20 Workout Supplements of 2014? Please leave a comment below…

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7 Effective Exercises to Burn Stubborn Belly Fat http://weightlossandtraining.com/7-effective-exercises-to-burn-stubborn-belly-fat?utm_source=rss&utm_medium=rss&utm_campaign=7-effective-exercises-to-burn-stubborn-belly-fat http://weightlossandtraining.com/7-effective-exercises-to-burn-stubborn-belly-fat#comments Tue, 04 Feb 2014 22:17:16 +0000 http://weightlossandtraining.com/?p=13794

7 effective exercises to burn stubborn belly fat

Burn That Stubborn Belly Fat

Think you don’t have time to get to the gym? Not a problem – these 7 killer exercises are designed so you can do them at home & help you burn that stubborn belly fat effectively.

Burning serious fat really requires some serious physical activity – in addition to a healthy diet. But if you don’t get moving, you’ll never see the fat-burning results you’re looking for.

Today you’re going to embark on a journey of a simple but effective workout to help you burn off belly fat. Although it’s often the most difficult fat to burn, you can see results if you push yourself hard enough. Plus the exercises outlined below will help tone your midsection, contributing to an overall more lean and fit appearance.

Ready to burn some serious belly fat?

Burn Belly Fat in 7 Simple Moves

Here’s how I want you to approach this workout. If you’re a beginner, you’re going to run through each exercise once. If you have a little experience and would consider yourself at the intermediate level, complete 2 full circuits. For the advanced, aim for 3 full circuits, resting no more than 15-20 seconds between exercises.

  • Bodyweight Squats – Squats are great for your lower body and really engage your core muscles. Plus they burn a ton of calories and fat. Add in a pair of dumbbells or weight for resistance. (view exercise)
  • Push-Ups – The traditional push-up is a fantastic fat-burner. To take it to the next level, try raising your feet onto a workout bench or the edge of your couch. (view exercise)
  • Woodchopper – This one engages your entire body, including your core muscles, incorporating both a squat and arm extension. Use a weight for added resistance if you’d like. (view exercise)
  • Plank – When it comes to toning your midsection, the plank is still one of the best exercises you can do. Hold for at least 60 seconds. (view exercise)
  • Step-Ups – Using a step, stool, or bench, simply engage your lower body and core and step on and off, alternating between sides. Add some weight to increase resistance. (view exercise)
  • Bicycle Crunch – One of my favorite ab exercises, the bicycle crunch engages both your abs and obliques for a leaner look. (view exercise)
  • Jumping Jacks – Finish off the circuit with 2 minutes of jumping jacks, still one of the easiest ways to burn a ton of calories!

To really boost your fat burning potential, finish off with one of these Healthy Shake Recipes for Weight Loss. Shakes, when done right, are still a great way to boost your metabolism, improve recovery after a hard workout, and keep you feeling satisfied.

Remember, a healthy diet is a big part of losing that stubborn belly fat. Make sure you clean up your act and start eating healthy. That means whole grains only, as well as less fat and less processed food overall. Many people report some noticeable results very quickly by also cutting down on carbs, but remember, your body need some carbohydrates for energy and recovery! So make sure you don’t get too extreme.

For some more fat burning diet ideas, take a look at the 5 New Fat Burning Foods! A lot of foods can actually boost your metabolism, so make sure you’re getting more of them in your diet!

Have any questions or feedback about these 7 Effective Exercises to Burn Stubborn Belly Fat? Please leave a comment below…

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Top 25 Health Influencers of 2014 http://weightlossandtraining.com/top-25-health-influencers-of-2014?utm_source=rss&utm_medium=rss&utm_campaign=top-25-health-influencers-of-2014 http://weightlossandtraining.com/top-25-health-influencers-of-2014#comments Mon, 03 Feb 2014 04:34:46 +0000 http://weightlossandtraining.com/?p=13750

top 25 health influencers of 2014

Top 25 Health Influencers of 2014

In a sea of health-related information, it can be difficult to know who to listen to. But there are a lot of experts out there with some valuable advice to share – whether it’s about improving your body, mind, or spirit.

In this article, I’m taking a look at some of the most influential people in health and fitness this year. From TV hosts to athletes and chefs, these are the people who have something important to say. So listen up, get motivated, and make 2014 your best year yet.

Here’s who to pay attention to this year…

The 25 Biggest Health & Fitness Influencers of 2014

1. Rich Froning, The Fittest Man on Earth

This guy was literally named the “Fittest Man on Earth” in the 2011, 2012, and 2013 CrossFit Games, making him an obvious choice to start things off. As someone who has literally dedicated his career to the sport of CrossFit, everything he has to say is worth listening to. Check out his book, First: What It Takes to Win, for a little motivation.

In the meantime, check out my CrossFit Workout at Home to see what all the fuss is about.

2. Wayne Dyer, Father of Motivation

Wayne Dyer is one of the most influential spiritual gurus in the modern world, and he has an amazing down-to-earth quality that makes his advice really relatable. Grab one of his books today if you need a little motivation in your life.

3. Tony Horton, Fitness Coach and P90X Founder

This guy’s been on the fitness stage for a while now, and I swear, he just gets fitter and stronger as he ages. Either way you cut it, he’s doing something right, so grab one of his books or invest in one of his home fitness programs today.

Check out his classic P90X Home Workout System here!

4. Lisa Lillien, The Calorie-Cutter

Lisa is all about cutting the calories and losing serious weight. If weight loss was one of your New Year’s resolutions that still hasn’t seen its day, watch Lisa on the Food Network or pick up one of her Hungry Girl books.

5. Dr. Andrew Weil, Natural Health Advocate

I really like this guy, because he’s doing an amazing job of advocating for a natural approach to things. He owns his own line of natural health products and services (called Weil Lifestyle) and is a professor and director of the Center for Integrative Medicine at the University of Arizona.

6. Dr. Mehmet Oz, Your Go-To TV Doctor

Dr. Oz is still the go-to doctor on TV, with advice about every aspect of your health, from mental well-being to fat loss and physical fitness. Tune in, and get some really great practical tips for improving your everyday health.

7. Michelle Obama, Health Expert for Kids

Need some advice on the best approach to your children’s eating habits? The First Lady’s Drink Up and Let’s Move campaigns, combined with her healthy eating initiative, offer some amazing resources for families trying to get it right.

8. Jillian Michaels, Personal Trainer & Fitness Coach

Jillian Michaels still makes into my list of best health influencers of the year. She’s managed to stay pretty relevant in her no-nonsense approach to personal training, fitness, and weight loss. She has a whole DVD workout program I recommend, among many other publications and resources.

If you want to try to push your limits as if Jillian was by your side, try my Jillian Michaels Workout here.

9. Bob Harper, Biggest Loser Trainer & Weight Loss Coach

I can’t mention Jillian without also mentioning Bob, her Biggest Loser co-star. With three books published to date, this guy has a lot of valuable advice for anyone wanting to lose weight and get in shape.

10. Mark Bittman, Vegan Author

If you’re considering becoming vegan or just looking for more resources on the topic, Bittman is the author I would recommend. He offers some practical advice on how to be vegan, with a great book on healthy eating called How to Cook Everything. His other popular book, VB6: Eat Vegan Before 6:00, tells the story of his decision to become vegan.

11. Dr. Drew Pinsky, Psychiatrist and Mental Health Expert

Dr. Drew has made quite a name for himself in recent years, especially in many media and celebrity circles. As a star on multiple TV shows, a radio host, and a New York Times bestseller, Dr. Drew has a common sense approach that appeals to a lot of people needing to make changes in their daily lives.

12. Dr. Deepack Chopra, Your Spiritual Guide to Health

Deepak Chopra has a really unique take on things when it comes to improving health, whether on the physical, mental, or emotional level. As an advocate of meditation and one of Oprah’s recent adoptions, his advice is a different kind than others on this list – but it’s just as valuable. Check out one of his books today.

13. Shaun Thompson, Trainer and Hip Hop Abs Founder

More commonly known as Shaun T, this guy is doing everything right to get your seriously motivated. As the coach for a number of leading home fitness programs, he’s literally got everything covered, from weight loss to sexy abs.

Check out his original claim to fame, and one of the best workouts for spicing things up, Hip Hop Abs.

14. Dr. Sanjay Gupta, Medical Correspondent for CNN

As a practicing neurosurgeon and expert in all things health-related, Dr. Gupta is another great go-to source. He has a practical approach to things that a lot of people appreciate, and you can guarantee you won’t get any fads or gimmicks with this guy.

15. Arnold Schwarzenegger, The Endurance Machine

Despite issues in his personal life, this lifelong bodybuilder, actor, and now politician has managed to remain relevant in the fitness world. He graced a recent cover of Muscle and Fitness magazine and is still looking as strong as ever in his latest movie, The Escape Plan.

16. Todd Durkin, Olympic Trainer

With over 40 training DVDs and years of experience training Olympic medalists and athletes, Todd Durkin is someone who is worth listening to. Check out all the resources he has to offer. If it’s time for you to take things to the next level, Durkin can probably help.

17. Martha Beck, Everyone’s Life Coach

When it comes to making small improvements in your everyday life, author and life coach Martha Beck may be the place to start. Her life is a pretty interesting one – she gave up her career as a Harvard professor to become a life coach and author, and has been featured in O Magazine on multiple occasions. If it’s inspiration you need, Martha Beck has it to offer.

18. Dr. Joel Fuhrman, The Nutritarian

If you want to revolutionize your diet and make a commitment to healthy eating like never before, this is the guy you need to listen to. He coined the term “nutritarian,” which refers to a person who is more concerned about the nutritional content of food than calories.

To start thinking like a nutritarian, get started with my Clean Eating Diet here.

19. Jamie Oliver, The Naked (and Healthy) Chef

If the nutritarian approach is to extreme right off the bat, Jamie Oliver may offer a more practical take on things, with simple solutions to healthy eating in one of his latest cookbooks, Jamie’s Food Revolution.

20. Jen Sinkler, Rugby Player and Health Author

As a former rugby player, Jen Sinkler knows what it takes to get in serious shape. She’s now an avid blogger and writer, offering up a ton of tips for working out, staying in shape, and getting motivated.

21. Richard Simmons, Aerobics Champion

What would a list be without Richard Simmons? You’ve got to give this guy some credit – he’s managed to motivate and energize thousands of people to lose weight over the past few decades, and he’s sensitive to the struggles that people face. He’s still working hard to get people active and healthy.

22. Leo Babauta, Master of Zen

If stress is your biggest problem to overcome in 2014, this is the person to listen to. He’s managed to translate a number of Eastern philosophies and traditions into simple and easy self-help techniques, all in the name of reducing stress and living a better life.

Too much stress on your plate? Learn some basic techniques for stress reduction in my article on Stress and Anxiety Relief.

23. Mark Sisson, The King of Paleo

The paleo diet continues to attract a lot of attention, and Mark Sisson is the guy making sure it stays that way. Running one of the biggest paleo lifestyle resources on the web, Mark has a lot of great advice for healthier eating – and living. You can also pick up one of his many books on the subject.

24. Tony Robbins, Motivator Extreme

This self-help expert and motivational speaker has dedicated his life to making people feel more empowered. If you’re lacking the motivation to make changes of any kind, check out one of his recent e-books or popular seminars.

25. Ben Greenfield, The Triathlete

You might be CrossFit-obsessed right now, but there’s no denying the physical stamina and endurance that are required to run a triathlon. And Ben Greenfield has it down-pat, with over nine years of experience as an Ironman triathlete, fitness coach, and sports science.

Check out one his books, podcasts, or videos. In the meantime, start getting in shape now with one of my Running Workout Routines.

Have any questions or feedback about these Top 25 Health Influencers of 2014? Please leave a comment below…

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7 Amazing Eggplant Recipes http://weightlossandtraining.com/7-amazing-eggplant-recipes?utm_source=rss&utm_medium=rss&utm_campaign=7-amazing-eggplant-recipes http://weightlossandtraining.com/7-amazing-eggplant-recipes#comments Fri, 31 Jan 2014 05:00:56 +0000 http://weightlossandtraining.com/?p=13749

7 amazing eggplant recipes

7 Amazing Eggplant Recipes

On the road to healthy eating, I find you need as many options as possible at your disposal. Let’s face it, half the battle is beating boredom.

These 7 healthy and delicious eggplant recipes will help you shake up your boring old mean plan while packing in a ton of nutrients.

Eggplant can seem a little intimidating to cook with, but it’s actually pretty easy. And it’s worth it, as this purple vegetable is packed full of nutritional value. High in fiber and a number of vitamins and minerals, including B vitamins and folate, eggplant is also full of healthy antioxidants and phytonutrients like flavonoids.

Not only will all of these ingredients help you stay fit and healthy, but one phytonutrient found in eggplant – nasunin – can be some pretty powerful brain food. Add to this the ability to lower cholesterol and maintain heart health, and eggplant is a pretty smart choice.

Here are 7 awesome eggplant recipes to get started…

7 Simple and Healthy Eggplant Recipes

Oven-Roasted Eggplant – A simple and easy side dish that takes just a few minutes to prepare.


  • 2-3 medium sized eggplants
  • ¾ cups of extra virgin olive oil
  • 3 lemons
  • 2 cloves of garlic, thinly sliced
  • fresh oregano
  • 1 teaspoon of salt
  • ½ teaspoon of fresh ground pepper

Directions: Heat your oven to 450 degrees (F). Slice each eggplant lengthwise without cutting all the way through. Arrange on a baking sheet, open face up. Slice lemons and insert the lemon slices into the eggplant slits, followed by garlic and oregano sprigs. Drizzle in olive oil, sprinkle with salt and pepper, and roast covered for 30-40 minutes or until soft.

Grilled Eggplant Salad – This is one of my favorites, and totally delicious!


  • 1 medium eggplant
  • 2 tablespoons of canola oil
  • 2 tablespoons of low-sodium soy sauce
  • 2 tablespoons of rice vinegar
  • 1 teaspoon of ginger root, finely chopped
  • ½ cup of cilantro
  • salt and pepper to taste

Directions: Heat your grill to medium-high heat. Slice eggplant into ½-inch rounds. Combine 1 tablespoon of oil and 1 tablespoon of soy sauce, and brush eggplant before placing on the grill, topping with salt and pepper. Grill eggplant until tender and a little charred, usually 4-5 minutes per side. In a small bowl, whisk together remaining oil and soy sauce, rice vinegar, ginger, and cilantro. Drizzle over eggplant and serve.

Grilled Eggplant & Feta Pizza – For something a little hearty, add grilled eggplant to this low-fat pizza.


  • grilled eggplant rounds (using directions from recipe above)
  • 1 cup of prepared marinara sauce
  • 3 cups of fresh baby spinach
  • Best-Ever Pizza Dough
  • 1 cup of low-fat feta cheese

Directions: Preheat your oven to 450 degrees (F). Once eggplant rounds are prepared using the salad recipe above, top pizza dough with marinara sauce, spinach, eggplant, and crumbled feta cheese (in that order). Bake on middle rack for 8-12 minutes.

Grilled Eggplant Provolone – A simple but tasty way to serve up eggplant with any meal.


  • 1 medium eggplant
  • 2 tablespoons of extra virgin olive oil
  • 1 ½ tablespoons of balsamic vinegar
  • ¼ teaspoon of dried oregano
  • 2 mild provolone slices from the deli
  • salt and pepper to taste

Directions: Heat your grill to medium-high heat. Slice eggplant lengthwise into 2 halves. In a small bowl, whisk together oil, vinegar, and oregano and brush onto the cut sides of the eggplant. Add salt and pepper as desired, and grill the eggplants cut side down for about 5-6 minutes. Flip, top with provolone slices, and grill for another 3-4 minutes.

Grilled Eggplant on Focaccia – Want to make more of a meal out of it? Turn the last recipe into a healthy sandwich.


  • grilled eggplant halves topped with provolone (using directions from recipe above)
  • 4 slices of focaccia bread (medium thickness) – you may also use whole grain bread here as desired
  • handful of fresh baby spinach
  • ½ red pepper, roasted and sliced
  • 1 tablespoon of garlic aioli or mayo

Directions: Prepare grilled eggplant provolone according to directions above. Spread half of the aioli or mayo on each slice of bread, add with one eggplant half and top with a little baby spinach and roasted red pepper slices. Makes 2 sandwiches.

Glazed Eggplant with Sesame Seeds – A simple recipe with a ton of flavor.


  • 2 medium-sized eggplants or 4 small eggplants
  • 6 tablespoons of low sodium soy sauce
  • 3 tablespoons of sesame oil
  • 1 tablespoon of brown sugar
  • toasted sesame seeds
  • finely chopped chives

Directions: Slice eggplants into 1-inch thick rounds and place on non-stick baking sheet. Brush with 1 tablespoon of sesame oil. Bring to a boil and continue cooking until reduced. Preheat your oven to 350 degrees (F), and bake brushed eggplant for 15 minutes. In a small saucepan, whisk together soy sauce, 2 tablespoons of sesame oil, and brown sugar. Remove eggplant from oven, brush with mixture, and bake for another 10 minutes until tender. Sprinkle with sesame seeds and chives before serving.

Simple Eggplant Parmesan – My favorite way to enjoy eggplant!


  • 1 large eggplant, peeled
  • 1 jar of prepared pasta sauce
  • 2 cups of shredded low-fat mozzarella cheese
  • 2 tablespoons of low-fat parmesan cheese

Directions: Preheat your oven to 350 degrees (F). After peeling, slice eggplant into thin strips. In a shallow baking dish, layer eggplant, sauce, and cheese. Top with parmesan cheese and remaining mozzarella, cover with foil, and bake for 35-45 minutes before serving.

Looking for more healthy veggie recipes?

Try my Super Healthy Chickpea Salad Recipe here, or try one of these 5 Super Delicious Healthy Hummus Recipes.

Have any questions or feedback about these 7 Amazing Eggplant Recipes? Please leave a comment below…

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The Burn Burn Burn Workout http://weightlossandtraining.com/the-burn-burn-burn-workout?utm_source=rss&utm_medium=rss&utm_campaign=the-burn-burn-burn-workout http://weightlossandtraining.com/the-burn-burn-burn-workout#comments Wed, 29 Jan 2014 04:07:23 +0000 http://weightlossandtraining.com/?p=13747

The Burn Burn Burn Workout

The Burn Burn Burn Workout

To burn serious fat, you’ve got to get moving. and we’re going to look at a killer fat burning workout you can knock out in just 30 minutes.

The truth about fat loss is that motivation can be tough, and we all have a tendency to fall off track over time. That’s okay, because all is not lost in a single missed workout. Seeing results is all about the energy you put into it – the harder you work, the more fat you’ll burn, and the better the results you’ll see.

For the weeks that feel extra challenging, or for those days you need to change things up a bit, give this 30-minute fat-burning routine a try. I guarantee it’s unlike anything you’ve tried before, and it’s designed to give your metabolism a major boost.

The Workout Routine to Burn Serious Fat!

To see some intense results, this workout should be done at least once a week. If you’re in need of something a little more revolutionary, try integrating it into your current workout program by tacking it on 2 to 3 times a week.

To prepare for this intense fat-burning workout, make sure you fuel up. Get hydrated, and try an energy-boosting supplement like Gaspari Nutrition SuperPump MAX. Or check out my Best Pre Workout Shake recipe here – it will keep your muscles fueled and give your metabolism an extra boost.

The routine takes a total of 30 minutes. Aim for the number of reps, sets, or minutes outlined below, and push yourself! Remember, you’re not going to see results without a little motivation. Hopefully this workout will help keep you engaged and focused.

Rest for no more than 15-30 seconds between sets and between exercises.

The Fat-Burning Routine…

Make sure you do a bit of stretching afterwards, and hydrate again to replenish your system. If you have more than 30 minutes, you can definitely add on to this workout with more exercises, or simply extend your time the treadmill or bike.

The Challenge…

If you need more of a challenge, here’s what I want you to do:

Try to reduce your rest time between exercises as much as possible, with the ultimate goal of taking no rest at all. Eventually, by turning this routine into a circuit workout, you’ll be able to reap the most benefits, engaging your body in something a lot more similar to CrossFit. So try to beat the clock, keep moving, and you’ll see the extra fat drop off in just a few weeks!

Have any questions or feedback about my Burn Burn Burn Workout? Please leave a comment below…

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What Weight Loss Tips Actually Work

What Weight Loss Tips Actually Work?

Weight loss can be a frustrating battle, and with so much conflicting information out there, it’s hard to know what actually works.

I’m going to try to clear things up a bit by offering up some of my best tips for burning fat and losing weight. If you want to know what actually works, this is the place to start.

Ready to do things right?

Real Tips for Real Weight Loss Results

1. Diversify Your Workout Program

This tip works no matter your fitness goal. Diversity and change are key ingredients in success, because no matter where you’re at, changing things up can help give you the motivation you need. Plus change can help you overcome plateaus so you start seeing real results again.

Diversity is especially important when it comes to weight loss. The more approaches you take, the better the results will be. If you’re only doing cardio, for example, it’s time to consider tacking on some weight lifting and including resistance exercise in your routine. One of the best tips that actually works is weight lifting, which will build muscle and have a long term effect on boosting your metabolism.

2. Include More Protein in Your Diet

This is a weight loss tip that actually works, but only if your diet is healthy overall. You’ve got to start by cutting down on processed and fatty foods first, but getting more protein can also go a long way to boost your metabolism and enhance your body’s ability to burn calories and fat.

Natural sources of protein, whether plant-based or animal-based, are all effective means for increasing your protein intake. You can also invest in a high quality protein powder like Optimum 100% Natural Whey or Vega Sport Performance Protein. Whether you’re vegan or not, there’s a healthy option out there for you. Not only will these powders boost metabolism, they’ll also keep you feeling full longer.

3. Be Careful with Carbohydrates

I don’t ever recommend removing carbs from your diet completely. It’s just not an effective long term solution to weight loss, and it can be really unhealthy. What I do recommend, however, is being a little more careful when it comes to carbs, and really think about your choices.

First thing’s first, get rid of the highly process carbs, and only go for whole grain options whenever possible. You should also try to aim for non-wheat-based options more frequently, such as brown rice and quinoa. Many of these options are also higher in protein, making this a weight loss tip that actually works when done right.

4. Start Your Day with Matcha Green Tea

There are a lot of foods out there that can effectively enhance your metabolism and help you burn more calories and fat. But in the end, none is more powerful than matcha green tea. It literally contains all of the right ingredients to help you lose weight. Plus it comes with a decent dose of caffeine, making it the perfect healthy replacement for your morning coffee.

Check it out here – Green Foods Matcha Green Tea

5. Get Some Solid Sleep

This last one may surprise you, but it’s a tip that actually works. Poor sleep can cause a number of problems for your body, including a screwed up metabolism. In fact, one night of bad sleep can lead to major hunger spikes and horrible cravings. Get into a regular sleep schedule, and I guarantee you’ll see better results from your weight loss program.

Have any questions or feedback about What Weight Loss Tips Actually Work?? Please leave a comment below…

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The 15 Minute Arms & Abs Workout http://weightlossandtraining.com/the-15-minute-arms-abs-workout?utm_source=rss&utm_medium=rss&utm_campaign=the-15-minute-arms-abs-workout http://weightlossandtraining.com/the-15-minute-arms-abs-workout#comments Tue, 21 Jan 2014 04:22:10 +0000 http://weightlossandtraining.com/?p=13707

the 15 minute arms & abs workout

The 15 Minute Arms & Abs Workout

Looking for an extra workout to throw into your routine? This is a killer arms and abs workout to add some variety to your week – and keep you feeling energized and motivated.

Workout success really depends on variety, and changing things up on a regular basis. Workout like this one are a great way to avoid plateaus and ensure that you keep making gains, no matter your fitness goals.

This principle applies to everything you do with your health, weight training and cardiovascular exercise to dieting and eating healthy. You’ve got to keep throwing your body for a loop, making it second guess itself on a regular basis.

Not only will you avoid boredom and loss of motivation, you’ll also avoid hitting a plateau – a hiccup in your routine where you stop seeing results. Although plateaus are fairly common, they can definitely be avoided, or at least minimized.

Read more on this topic in my article on Tricks to Intensify Your Workout or keep your muscles guessing on what you’re going go throw at them next via Muscle Confusion Workout Routines.

Today’s workout is something a little different. When was the last time you combined arms and abs into a single routine? This one’s a great way to add a little variety, and it will leave you feeling fit and toned in just 15 minutes.

Let’s get to it…

My Quick and Dirty Arms and Abs Routine

This routine can be done at home or at the gym, and all you need is a pair of dumbbells. Anywhere from 5 to 15 pounds or so should do it, depending on your level of fitness. You only need to commit 15 minutes for this one.

Rather than focusing on sets and reps for this one, you’re going to get out as many reps as possible in one minute for each exercise. Keep pushing yourself as much as you can for each exercise, trying your hardest to make yourself last a whole minute.

If you have extra time, repeat the circuit for a 30 minute workout.

Okay, it’s time to get started. Remember, as many reps as possible in one minute:

What this amounts to is a killer total body workout that really targets your arms and abs. Remember, if you have more time, take a 2-minute break after this circuit and repeat!

Make sure you finish off this workout with a protein shake. If you haven’t already, invest in a high quality whey protein supplement like Optimum 100% Natural Whey.

Have any questions or feedback about my 15 Minute Arms & Abs Workout? Please leave a comment below…

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Motivational Workout Quotes to Remember http://weightlossandtraining.com/motivational-workout-quotes-to-remember?utm_source=rss&utm_medium=rss&utm_campaign=motivational-workout-quotes-to-remember http://weightlossandtraining.com/motivational-workout-quotes-to-remember#comments Fri, 17 Jan 2014 16:59:37 +0000 http://weightlossandtraining.com/?p=13706

motivational workout quotes to remember

Motivational Workout Quotes to Remember

Need to get motivated? Want to keep your head in the zone? Remember these motivational quotes and stay energized to see serious workout results.

Motivation is key, no matter your workout and fitness goals. Quotes can be a simple way of reminding yourself of what it is you want – and keeping your eyes on the prize.

Write them down in your workout journal or log, post them in your locker, or stick them on your fridge. Either way you cut it, these workout quotes can help you create an environment that is conducive to success.

10 Quotes to Get You Motivated for Workout Success

A journey of a thousand miles begins with a single step.
~ Confucius

This first quote is a great one to start with. Every workout goal, no matter how overwhelming or momentous it seems, begins with a single step. And this realization can be extremely motivating, because breaking your goals down into single steps is the best way to accomplish any plan.

You want me to do something… tell me I can’t do it.
~ Maya Angelou

Sometimes a little challenge is all you need. I love this quote, because it reminds me of how badly I want to attain success – in my workout routine and in my life in general.

Strive for progress, not perfection.
~ B.K.S. Iyengar

At the end of the day, perfection isn’t really possible, and the sooner you realize that the sooner you’ll start feeling motivated. As I tell all my clients, focusing on your progress along the way, rather than some unattainable goal, is so much more motivating.

It’s not what you look at that matters, it’s what you see.
~ Henry David Thoreau

Visualization is an incredibly helpful tool, and one that can get you seriously motivated. See what it is you want, and stop letting yourself get distracted by what you see in the mirror or at the gym.

Strength does not come from physical capacity. It comes from an indomitable will.
~ Mahatma Gandhi

When it comes to working out and getting in shape, it doesn’t matter how big you or your muscles are. The people who can achieve the most success are those with a strong will, and realizing that can be incredibly motivating.

Take care of your body. It’s the only place you have to live.
~ Jim Rohn

At the end of the day, it’s your health that really matters, and focusing on your health first and foremost can help keep you committed to your workout goals. You’ve heard it said that your body is your temple, and at the end of the day, it’s all you really have – so keep it healthy.

If it doesn’t challenge you, it won’t change you.
~ Fred Devito

This is a great one, because it reflects not only the mindset you need to get yourself in, but also the way you need to approach fitness. Keep changing things up, and not only will you prevent boredom, you’ll also keep seeing serious success.

It’s never too late to become what you might have been.
~ George Eliot

No matter where you’re at in life, success is always possible, and it’s never too late to hit the gym and start working out. You have to start somewhere, so get started!

Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.
~ Lou Holtz

Once you get motivated, you need to maintain that motivation to see your goals through. In this regard, it all comes down to a positive attitude. Maintain a positive mindset and I guarantee you’ll change the way you approach your workouts.

The finish line is just the beginning of a whole new race.
~ Unknown

Simply put, you always need to be working towards a goal. Once you accomplish one goal, it’s time to get started on another. Keep setting goals and you’ll feel a whole lot more motivated – in the gym and in life!

Looking for more motivational tips and strategies?

Read my article on Workout Motivation here, or check out these Weight Loss Motivation Photos for Women and Workout Motivation Photos for Men. Photos offer another great source of motivation that can go hand-in-hand with these quotes.

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The Best Workout Recovery Drinks http://weightlossandtraining.com/the-best-workout-recovery-drinks?utm_source=rss&utm_medium=rss&utm_campaign=the-best-workout-recovery-drinks http://weightlossandtraining.com/the-best-workout-recovery-drinks#comments Wed, 15 Jan 2014 16:52:27 +0000 http://weightlossandtraining.com/?p=13700

Best Workout Recovery Drinks

The Best Workout Recovery Drinks

No matter the goal of your workout routine, whether it’s fat loss or muscle gain, you should be thinking about recovery.

And recovery drinks offer some of the best ways to recover after a hard workout.

What is Recovery?

During exercise and weight training, your body is put under a lot of stress. There’s a lot of wear and tear on your muscles and joints, and how you deal with this wear and tear can play a big role in your overall fitness.

Take weight lifting. Every time you lift a weight, you’re essentially stretching and tearing muscle tissue. When this tissue repairs itself, it grows in size, which is how you build muscle mass over time. There’s also a lot of pressure put on your joints. But you can speed up the repair process and prevent muscle soreness by focusing more on recovery. In fact, you can even get bigger gains from your workouts by including a post-workout recovery drink in your routine.

Let’s take a look at some of the best workout recovery drinks…

How to Improve Post-Workout Recovery

All of these recovery drinks follow a few basic rules. First, you need some protein after a long hard workout to repair stretched and torn muscles. But even more importantly, you also need some carbohydrates – about 2 or 3 times the number of carbs compared to protein. The carbs help give your body a steady source of energy to recover, and to repair muscle tissue.

Yogurt Parfait

Yogurt is a great post-workout snack, either on its own or blended into a smoothie. Greek yogurt is especially great because of its high protein content. The calcium is also helpful in keeping your bones strong.

Adding a little granola and some fresh berries completes this recovery meal, with some healthy carbohydrates for energy. Try to go with low-fat or fat-free yogurt when possible, and make sure you avoid the artificial sweeteners.

Fruit Smoothie

Smoothies are another effective post-workout meal. Milk or some kind of milk alternative (such as soy) can offer a solid dose of protein, while the fruit will give you some healthy carbs. Adding in some superfoods like blueberries, kale, or spinach can totally enhance the nutritional support you receive, boosting recovery.

Chocolate Milk

If you’re on the go, chocolate milk can be an easy solution for recovery. It’s high in protein and calcium, and the chocolate also provides your body with a solid servings of carbohydrates for energy. It’s also pretty satisfying after a long workout!

The Protein Shake

Protein shakes are probably the most common choice for post-workout recovery. By adding a protein supplement to a shake or smoothie, you can easily round off your recovery meal and get everything you need in a single drink.

To get started, take a look at my list of Best Post Workout Protein here, and find a protein supplement that’s right for you. Whether it’s whey protein or veggie-based, it will help fuel and repair your muscles. Then take a look at these amazing Protein Shake Recipes for some tasty ideas. Trust me, some of these can get addictive!

Looking for more ideas?

If you’re looking for more great ideas to improve your post-workout recovery (and see faster results), check out my article on Post Workout Recovery Supplements. There are a number of other simple and safe ways to stay fit and healthy!

Have any questions or feedback about The Best Workout Recovery Drinks? Please leave a comment below…

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12 Delicious Juicing Recipes http://weightlossandtraining.com/12-delicious-juicing-recipes?utm_source=rss&utm_medium=rss&utm_campaign=12-delicious-juicing-recipes http://weightlossandtraining.com/12-delicious-juicing-recipes#comments Tue, 14 Jan 2014 16:58:46 +0000 http://weightlossandtraining.com/?p=13705

12 Delicious Juicing Recipes

12 Delicious Juicing Recipes

Juicing is one of the easiest ways to get a high dose of healthy vitamins and minerals in a single beverage. Today I’m serving up 12 of the most delicious juicing recipes I’ve come across.

Increasing your daily intake of natural source vitamins, minerals, and antioxidants is a great way to support all of your fitness goals.

If your goal is to build lean muscle mass, a bigger dose of vitamins and minerals can help support recovery and speed up the muscle repair process. Building muscle takes a lot of energy, and in addition to protein and healthy carbs, you also need foods with a high vitamin content.

Sometimes people focus a little too much on protein when working out, but your body needs more nutritional resources overall to make serious gains, and nutrient density is something that is often overlooked for those of you training extra hard and looking for quick results.

If your goal is to burn fat or lose weight, better vitamin and mineral support can give your metabolism a serious boost. Plus you’ll feel more satisfied and experience fewer cravings because your body will be getting the nutrition it needs.

On top of all that, juicing gives you some serious energy and supports your health in a number of other ways. You’ll see healthier skin, your metabolism will get on track, and your immune system will be better supported.

All in a single glass is quite a tall order that you can’t get per ounce than any other food or dirnk you could ingest!

Invest in a high quality juicer, and try one of these healthy recipes today. And if you don’t have a juicer, a lot of these recipes work well in a blender or magic bullet.

12 of the Best Tasting Juicing Recipes

For each of these recipes, adjust the amount of each ingredient according to your own preferences.

Green Energy

  • 1 granny smith apple, cored
  • 1 handful of baby spinach
  • 2 leaves of kale
  • 2 medium sized carrots
  • Parsley

Apple Carrot Ginger

  • 2 gala or red delicious apples, cored
  • 4-5 medium carrots
  • Small piece of ginger, peeled

Berry Blast

  • Handful of fresh blueberries
  • Handful of strawberries
  • ¼ cup of pineapple
  • 2 leaves of kale
  • Handful of spinach
  • 1 celery stalk

Citrus Burst

  • 1 large naval orange, peeled
  • ¼ lemon, peeled
  • 1 gala apple, cored
  • 1 celery stalk
  • 2 medium sized carrots


  • 1 apple, cored
  • ½ long cucumber
  • 2 medium sized beets
  • 2 medium sized carrots
  • Parsley
  • Small piece of ginger, peeled

Power Gulp

  • 2-3 leaves of kale
  • Bunch of green grapes
  • ½ long cucumber
  • 1 granny smith apple, cored
  • Handful of spinach

Sweet Apple Health Booster

  • 2 gala apples, cored
  • 1 pear, cored
  • Bunch of cherries
  • 1 celery stalk

Antioxidant Supreme

  • Large handful of blueberries
  • Large handful of strawberries
  • Mango, peeled and cored
  • ½ long cucumber

Immune Booster

  • 1 grapefruit, peeled
  • 2 kiwis, peeled
  • ¼ lemon, peeled
  • 2 leaves of kale
  • Parsley

Veggie Delight

  • 1 apple, cored
  • Handful of broccoli flowerets
  • 2 leaves of kale
  • 1 medium sized beet
  • 1 medium sized carrot
  • 1 celery stalk
  • Parsley

Fat Burner

  • 2 granny smith apples, cored
  • Handful of fresh blueberries
  • 1 celery stalk
  • 1 medium sized carrot
  • ¼ lemon, peeled
  • Parsley

Tropical Treat

  • Handful of pineapple
  • 1 kiwi, peeled
  • Mango, peeled and cored
  • 1 gala apple, cored
  • ¼ long cucumber
  • 1 celery stalk

Remember, make sure you wash all of your fruits and veggies before throwing them into the juicer. Apples should always be cored to avoid toxicity, and peels should be removed from citrus fruits to reduce tartness.

Prefer smoothies instead?

Blend a little ice into your fresh juice using a blender, or try one of my Fruit Smoothie Recipes here. Or check out my Top 5 Protein Smoothie Recipes.

Have any questions or feedback about these 12 Delicious Juicing Recipes? Please leave a comment below…

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Tips to Start Your Day Off Right http://weightlossandtraining.com/tips-to-start-your-day-off-right?utm_source=rss&utm_medium=rss&utm_campaign=tips-to-start-your-day-off-right http://weightlossandtraining.com/tips-to-start-your-day-off-right#comments Sun, 12 Jan 2014 16:26:50 +0000 http://weightlossandtraining.com/?p=13540

tips to start your day off right

Your Morning Routine

Ever feel like you need a better morning routine to jumpstart your day? I’ve come up with a simple but effective morning plan for getting you energized, focused, and ready for whatever comes your way.

What you do each morning has a really big impact on the rest of your day (and the rest of your week!), so you’ve got to do it right. With the proper attention to your morning diet and exercise, you can totally change your life for the better – and reach all your goals faster.

To help you out, I’ve designed the optimal step-by-step morning routine to prepare you for your day. Follow this simple guide at least 5 days a week, and you’ll notice some big improvements in all aspects of your health.

Ready to get energized?

The Perfect Morning Routine to Jumpstart Your Day

1. Wake Up a Little Earlier

The first thing I want you to do is to set your alarm a little earlier than normal. Getting rid of that rushed feeling every morning will help you get in a better headspace, and feeling a little more in control of your day.

In total, I recommend at least one hour for this entire routine.

2. Fuel Up Right

Now that you’re up, you need to give your body the fuel it needs. You want to make sure you’re eating healthy, but that you’re also getting a good combination of protein, fiber, healthy carbohydrates, and vitamins and minerals. And whatever you do, don’t skip breakfast!

Try one of my Morning Pre Workout Meals, especially for you morning birds that want to get a workout in before your day starts, or check out my article, Jumpstart Your Day: Instant Breakfast Ideas.

If you have a hard time eating a lot in the morning, my Best Pre Workout Shake might be easier to stomach.

3. Get Some Intense Exercise

Even if it’s brief, you need to get some kind of intense exercise each morning. I recommend reading my article on the Perfect Morning Workout here for some great strategies.

Simple exercises like jump rope, burpees, squats, and pushups are a great addition to your morning routine. You can also go for a run, and if you have more time, a full weight training workout is a great idea too. Make sure you do at least 20 minutes.

4. Energize, Naturally

Everyone loves their morning pick-me-up, but I’m recommending matcha green tea as part of this morning routine, rather than coffee. One teaspoon of matcha has about have the caffeine of a cup of coffee, so it’s still a decent boost, but it also contains properties that calm and relax, giving you a clearer and more focused mindset to take on your day.

Enjoy this Green Foods Matcha Green Tea with some almond milk and a bit of honey.

5. Take a Minute Before You Walk Out the Door

The last step in this routine is to take a minute or two to collect yourself. Sit, breathe, enjoy your matcha, and allow yourself to relax for a moment before the rest of your day begins. Stress is hard on your body and your mind, and a few minutes of quiet time can really go a long way to improve your sense of well-being.

And remember…

The best way to wake up feeling totally energized is to get a good night’s sleep. So this routine should really start the night before. Make sure you’re getting the recommended 7-8 hours of sleep, and make sure it’s good sleep that leaves you feeling refreshed!

Have any questions or feedback about these Tips to Start Your Day Off Right? Please leave a comment below…

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7 Things that Slow Down your Metabolism http://weightlossandtraining.com/7-things-that-slow-down-your-metabolism?utm_source=rss&utm_medium=rss&utm_campaign=7-things-that-slow-down-your-metabolism http://weightlossandtraining.com/7-things-that-slow-down-your-metabolism#comments Wed, 08 Jan 2014 03:06:45 +0000 http://weightlossandtraining.com/?p=13660

7 things that slow down your metabolism

7 Things that Slow Down your Metabolism

If you’re trying to lose weight or get toned, metabolism is the magic word.

Your metabolism is really your main operating system when it comes to using up calories and burning fat. There are 2 ways of looking at it. Your resting metabolism reflects how many calories your body can burn at rest, when you’re not even moving.

Your metabolic potential, on the other hand, is the upper limit of your metabolism. It’s how many calories you can get your body burning by engaging in exercise or eating certain foods.

Luckily, there’s a lot you can do to increase both your resting metabolism and your metabolic potential. With the right approach to exercise and diet, you can have a serious impact on your fat loss results. What’s even better, these same strategies also boost your energy levels and get you feeling your best, so it’s win-win all around.

Strategies to Boost Your Metabolism

If you haven’t read my article on Best Ways to Boost Metabolism this article is another reminder to help you combat a slow weight-gaining metabolism. In addition to this, to get help in your eating plan read my article Fast Metabolism Diet here, or for a fat burning cardio workout check out my High Metabolism Cardio Plan for more specific strategies.

But today I’m doing something a little different and looking at things that slow down your metabolism. There’s a lot of information out there on what to do to enhance metabolism, but it’s also important to look at what may be the culprit which is causing you so much grief in lack of results from your healthy nutrition and exercise plan.

7 Ways You Might Be Slowing Your Metabolism

Irregular Eating Patterns

Researchers recently found that in a study of mice, eating fatty foods more randomly and sporadically throughout the day actually led to significantly greater weight gain. It seems that eating on a more regular schedule might actually train your body to burn more calories in between. Start your day with a solid breakfast, and try eating every 2-3 hours to keep your fat burning metabolism in overdrive.

Poor Sleep Quality

One night of bad sleep can totally throw off your metabolism, leading to hunger spikes and deadly cravings. Sleep helps regulate a number of important hormones involves in appetite and hunger, so make sure you’re getting your 7-8 hours.

Pesticides and Herbicides

Research is also showing that pesticide and herbicide residue found in non-organic produce can actually interfere with your metabolism, making it more difficult to burn fat and lose weight. Go organic whenever possible, especially when it comes to leafy greens, apples, potatoes, and berries, some of the worst contenders for pesticide use.

Sitting All Day

Physical activity of any kind is one of the best ways to keep your metabolism boosted. If you sit on your job all day, make sure you move around every hour or so. Go for a walk, take the stairs, and try to move at every opportunity.

Not Eating Enough

This one still surprises some people, but eating too little actually causes your metabolism to slow down and conserve resources. Eating more frequently (as long as it’s healthy stuff) is a great way to keep your metabolism boosted – and make sure you eat breakfast!


Staying hydrated has a big impact on your metabolism, and helps keep it in full gear. Researchers have found that getting dehydrated can reduce your body’s ability to burn fat and calories.  As much as you don’t want to hear it, another amplifier of dehydration is alcohol.  For every glass of alcohol you should be drinking about 2-3 cups of water, so keep that in consideration next time you pick up a glass of wine or whatever your favorite alcoholic beverage is!

Traveling & Jet Lag

This culprit is lesser known, but jet lag throws a lot of bodily systems off track, including your metabolism. Since your metabolism is so dependent on time of day and your sleep patterns, it can have a really big impact on your ability to burn calories and fat. The trick? Try to make up for lost sleep as soon as possible, and get into the local groove right away.

Have any questions or feedback about these 7 Things that Slow Down your Metabolism? Please leave a comment below…

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25 Ways to Get 6 Pack Abs This Year http://weightlossandtraining.com/25-ways-to-get-6-pack-abs?utm_source=rss&utm_medium=rss&utm_campaign=25-ways-to-get-6-pack-abs http://weightlossandtraining.com/25-ways-to-get-6-pack-abs#comments Tue, 07 Jan 2014 03:16:28 +0000 http://weightlossandtraining.com/?p=13659

25 Ways to Get 6 Pack Abs This Year

25 Ways to Get 6 Pack Abs This Year

Getting flat, sexy abs is still one of the biggest fitness goals I hear, and for most it’s a forever long battle. To make sure you succeed, I’ve got 25 powerful ways to help define that midsection and turn heads at the beach this summer.

As you’ll see, these strategies cover a wide range of factors, from diet to exercise. To get the best results possible, it really does take a multifaceted approach.

Of course it also takes a little hard work, which is why you can use every tool in your arsenal. There are a lot of tips here, but if you can implement even a handful of them, you’ll see serious results. So take a look, and try what sounds right for you.

Your New Year Challenge

Looking for a bit of a challenge? To face your New Year’s resolution head on, I challenge you to implement 10 of these strategies before the end of January. Try any 10 you like, and start seeing some serious 6 pack results!

25 Strategies for Getting 6 Pack Abs

1. Build More Muscle – This one may sound counterintuitive at first, but building more muscle mass is one of the best ways to enhance your metabolism. A higher metabolic rate means that your body can burn more fat, including fat around your waistline. This is an important step in getting 6 pack results, because no matter how many crunches you do, you won’t see all your hard work without burning off some fat. So hit the weights!

2. Replace Coffee with Matcha Green Tea – Consuming thermogenic foods, like those that contain caffeine, is another effective way to boost metabolism. Although coffee will do it, matcha green tea is even better for your health, and it doesn’t come with the jitters. Try it here – Green Foods Matcha Green Tea.

3. Just Keep Moving – Research shows that even the smallest movements, like fidgeting or tapping your toes, can actually burn a lot of calories. And burning more calories is a critical step to seeing 6 pack abs. So keep moving throughout your day, and try not to sit for too long.

4. Stop Counting Calories – I’ve never been a big fan of counting calories. It’s misleading, and it allows you to ignore the nutritional content of your food. Rather than counting calories, make it your goal to eat only whole foods, and remove the processed and packages stuff.

5. Pick Up a Kettlebell – Kettlebells are a great alternative to dumbbells, and they can be used for a variety of intense, full body exercises that are great for getting your abs and core into shape.

6. Do Yoga – You may be surprised, but yoga is a great way to get 6 pack abs. Yoga involves a lot of balance and flexibility training, both of which require muscles that you normally don’t work out. And of all the muscles engaged, your abdominal and core muscles are doing a lot of the work. See better 6 pack results by adding a little yoga into your routine. If you’re a beginner, check out this Gaiam Yoga for Beginners Kit.

7. Get Intense – Total body fitness is really about quality over quantity. Spending hours in the gym or getting in a long treadmill workout simply won’t cut it. For real results, you need to get intense. Aim for shorter intervals of more intense exercise, no matter what you’re doing.

8. Stop Sleeping In – If you want to achieve real 6 pack success, you’ve got to get motivated. Hitting the snooze button is not the best way to start your day. Get up, and hammer out that morning workout to start things off on the right foot.

9. Make One Meal a Day Vegan – Reducing your intake of animal protein can help improve your health in a number of ways, according to new research. In addition to reducing cholesterol and getting your blood sugar levels in check, you’ll also reduce some of that body fat. Try going vegan for one meal a day.

10. Go Green – An easy way to add more nutrition to your diet is to invest in a plant-based supplement like Amazing Grass Green SuperFood Powder. Not only will you boost your metabolism and burn more fat, you’ll also feel more energized to knock out those ab workouts.

11. Enjoy Some Lemon Water – If you’re looking for a natural daily detox, simple lemon water works really well. Enjoy it hot in the mornings, or take it with you on the go. You’ll significantly improve your ability to lose weight.

12. Set Clear Goals – Whether your goal is stronger abs or just a flatter waistline, you have to set some clear goals. Write your goals down, and come up with some specific ways to achieve them. And make sure your goals are practical!

13. Fuel Up Before Your Workout – Giving your body the fuel it needs is key to maximizing your workouts. A pre-workout shake is a great way to get started, especially one that includes time released protein to keep fueling your muscles. Try Combat Powder to get great results.

14. And Fuel Up After – Make sure you follow up every workout with a solid serving of protein, healthy carbs, and vitamin-rich food. This is necessary in order to get the most out of your efforts, and improve your recovery.

15. Jump – Jump training, also known as plyometrics, is a great way to engage your entire body and really challenge your core and abdominal muscles. Adding a little jump rope alone can go a long way.

16. Stay Hydrated – Even when you’re not exercising, drinking more water is a great way to maintain a healthy metabolism, stave off cravings, and keep your energy levels up. All of these things can contribute to stronger 6 pack abs.

17. Start Eating Potatoes Again – You may be surprised by this one too, but potatoes are a great natural source of energy. They’re complex carbohydrates, and when they’re not fried or covered in grease, they’re actually quite good for you.

18. Get At Least 7 Hours – Getting a good night’s sleep can improve literally every aspect of your life, including your fitness and weight loss success. One night of poor sleep can lead to unwanted hunger spikes, nasty cravings, and lower energy. If you need some help sleeping, try Natrol Melatonin.

19. Get Over the Crunch – Real 6 pack abs are not made by crunches alone. To see serious results, you’ve got to do more than just simple crunches. Grab a stability ball, a bosu ball, or get off the ground with a hanging leg raise. Whatever you do, keep pushing yourself.

20. Sprint – Sprinting is a great way to burn a ton of calories in a very short period of time. Try adding sprinting to the beginning of your workout (as a warm-up), or try ending with it for a final fat burn.

21. Drop the Wheat – There’s a lot of anecdotal evidence out there to suggest that removing what from your diet can significantly improve your fat burning results, and that means a leaner, more toned, and more visible 6 pack. Give it a try, and go for less processed carbs like quinoa.

22. Change Up Your Workout – Constantly changing up your workout is crucial to keep seeing results, whether your goal is a 6 pack or a more toned physique overall. I recommend adding a new exercise to your workout routine at least once a week, and make sure you make sure serious changes every 6-8 weeks.

23. Suppress Your Appetite with Tea – Tea is one of the easiest and most natural appetite suppressants you can include in your diet. Next time you find yourself with an annoying craving, have a cup of herbal tea. Your waistline will thank you.

24. Work Your Abs 3 Days a Week – There are different philosophies to this, but I find the best approach to exercising your abs is to do so a few days a week, in shorter workouts that are combined with total body workouts. Try spending about 20 minutes on your abs and core 3 days a week – you may notice a big difference.

25. Try a Fat-Burning Supplement – If all else fails, or if you seem to be struggling more than the average person to see results, try a fat-burning supplement like Scorch Fat-Burning Raspberry Ketones. Most fat loss supplements are totally safe and effective, working by simply boosting your metabolism. When it comes to seeing 6 pack abs, this strategy can go a long way.

Have any questions or feedback about 25 Ways to Get 6 Pack Abs This Year? Please leave a comment below…

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5 Day Total Body Toning Workout http://weightlossandtraining.com/5-day-total-body-toning-workout?utm_source=rss&utm_medium=rss&utm_campaign=5-day-total-body-toning-workout http://weightlossandtraining.com/5-day-total-body-toning-workout#comments Sun, 05 Jan 2014 22:45:35 +0000 http://weightlossandtraining.com/?p=13658

5 Day Total Body Toning Workout

5 Day Total Body Toning Workout

Alright, it’s a new year and that means it’s time for a new you! I’ve created a total body toning workout to get you looking lean and fit in just a few months. If you want to be ready for the beach this summer, or just want to achieve your New Year’s resolution in half the time, this is the workout for you.

Whatever you’re doing right now, you’ve got to step it up a notch (or two) to start seeing real results. As a trainer and fitness coach, I’ve learned that it all comes down to motivation, commitment, and a solid workout routine.

Maximizing Your Efforts

To maximize your gains and get the best toning results possible, you need a workout plan that’s focused and intense.

A focused workout means performing exercises that target specific muscle groups, rather than taking a total body approach a few days a week. This focused approach also allows you to hit the gym 5 or even 6 days a week, because one group of muscles can rest and recover while you work on another group.

And this approach works whether your goal is to get lean or bulk up. Either way you want it, you’ll get better results by getting more focused. This 5 day workout will help you do just that.

As for intensity, you definitely need to push yourself, but spending more time at the gym is the first step. This toning workout gets you to the gym 5 days a week, and it’s going to make you work for a good 45 minutes each day.

The Workout

This is a 5 day workout that involves focused exercises to help you get more toned and fit. If your goal is to get fit and lean (and burn fat), I want you aiming for 10-12 reps per set. If your goal is to bulk up and build size (while still increasing your metabolism), then aim for something closer to 6-8 reps per set.

Here’s the plan…

Day 1 – Back

  • 15 minutes of moderate cardio (equipment of your choice)
  • 3 sets of dumbbell row on bench (each side) (view exercise)
  • 3 sets of standing barbell row (view exercise)
  • 3 sets of lat pulldown (view exercise)
  • 3 sets of back extension on Roman chair (view exercise)
  • 3 sets of single arm lat pulls with cable (each side) (view exercise)
  • 3 sets of bent over dumbbell lateral raises (view exercise)

Day 2 – Chest & Shoulders

Day 3 – Legs

Day 4 – Biceps & Triceps

Day 5 – Abs & Core

Make sure you follow up each workout with at least 5 minutes of stretching. This will help improve recovery, prevent injury, and speed up results.

I’m also big on a post-workout recovery shake with a healthy protein powder like Gaspari Nutrition Myofusion or Optimum 100% Natural Whey. This will help ensure that your muscles get the fuel they need. And remember, more muscle mass means a higher metabolism, so you’re going to see some serious fat burning results from this workout as well!

Have any questions or feedback about my 5 Day Total Body Toning Workout? Please leave a comment below…

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Intense Fat Burning Workout http://weightlossandtraining.com/intense-fat-burning-workout?utm_source=rss&utm_medium=rss&utm_campaign=intense-fat-burning-workout http://weightlossandtraining.com/intense-fat-burning-workout#comments Fri, 03 Jan 2014 19:50:13 +0000 http://weightlossandtraining.com/?p=13657

intense fat burning workout

Intense Fat Burning Workout

Want to burn some serious calories and fat this year? I’ve got a killer fat burning workout to get you in amazing shape in just a few weeks.

Burning fat is definitely one of the most common fitness goals out there, and it’s equally one of the most popular New Year’s resolutions. And there’s no doubt that it takes some commitment and a little hard work.

The key is really a combination of intense exercise and a healthy, fat-burning diet. On the diet side of things, I recommend my Ultimate Fat Loss Diet Plan. It’s the perfect way to start off the New Year, and it works really well with this fat burning workout plan.

If there’s anything you should add to your diet, green tea is probably it. Starting you day with a cup of green tea, or with this super metabolism-boosting Green Foods Matcha Green Tea, will kick your metabolism into high gear and help you burn more fat and calories all day long. Who could ask for more from such a simple food?

Once your diet plan is set up and you’ve done a little shopping and prep work, you need to get moving. No matter your situation, exercise and physical activity are essential steps to burning fat and losing weight.

Let’s take a look at my intense fat burning workout…

Fat Burning Workout to Get You Toned and Ripped

Alright, this fat burning workout gets you moving 5 days a week. It works best when combined with a focused weight training program like my Advanced Workout for Lean Muscle Gain. Continue this program for the next 2 to 3 months for optimal results.

To leave you time for your weight training program, you’re only going to need 30 minutes a day for this workout – 30 minutes of intense fat burning exercise!

For all sets (where applicable), aim for 10-15 reps depending on your fitness level. At that point, you should be reaching muscle fatigue. Rest for about 30 seconds between sets and exercises.

Fat-Burning Workout 1 (Days 1 and 3)

Fat-Burning Workout 2 (Days 2 and 4)

Fat-Burning Workout 3 (Day 5)

Cycle through these days and in just a few weeks you’ll see a totally new you – more toned, and less body fat! Stick to it, really move your body, and commit to seeing serious results.

Have any questions or feedback about this Intense Fat Burning Workout? Please leave a comment below…

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