Hydrate to LOSE weight! Burn Fat and Gain Energy!

If water bottleyou are struggling to lose weight you definitely need to pay attention to how much water you are drinking.  Even the slightest dehydration will slow weight loss down considerably.  Believe it or not the body is composed mostly of water and it’s the most critical nutrient for health.  Here’s a fun fact for ya, just a 2% drop in hydration can slow down how your body functions, both in energy and cognitive thinking.  Dehydration can cause cramping in muscles, slow down endurance and decrease strength, even effect your blood pressure.

Studies have shown that dehydration causes your body to hold on to and increase fat deposits, while an increase in water will actually decrease fat deposits.  This has to do with how your kidneys and liver perform when properly hydrated or dehydrated.

Here is an easy hack that really helped me out, and as a result I am losing fat and feeling more energetic.  Take a 32 oz. bottle and a sharpie marker.  On one side of the bottle from the bottom to the top, mark 8 am, 9am, 10, 11 and 12 and on the other side mark 1 pm, 2pm, 3, 4, 5.  This way you can see and measure very easily how much water you’ve had throughout the day.  Fill up this water bottle twice a day and you’re good to go.  If you happen to be adding in hard workouts however, make sure to add 4 – 8 oz. for every 15 minutes of vigorous exercise.

For more information check out this video in the link below and hear what Dr. Ann has to say about it!

Drinking water and weight loss

 

Did you find this helpful?  Share your best ways to stay hydrated all day!

 

 

 

 

 

 

 

Portion Control For Weight Loss – It’s all in your hand!

Knowing how many calories your body needs is good information if you are trying to lose weight or maintain your ideal weight.  Here is a simple guide to keep you on track at home, eating out, traveling, or even in the most spontaneous situations.  You wont need any scales, measuring cups or less than accurate apps.  Just look at your hand!  Check out this easy diagram below by Precision Nutrition for Women.  Guys need to use two hands for a personalized calorie count.

I work well with visuals and this actually comes in dead on to what I know I should be eating.  If anything, I may go over with the veggies, but no one ever gained too much weight from eating too many veggies.  At PN, they say that your hand size pretty much correlates to you body’s needs including bone and muscle.  I eat this way 4 times a day on average depending on my activity.

For more customization in your diet, PN classifies body types into three different categories.  For more on this go here: How to Fix a Broken Diet – http://www.precisionnutrition.com/fix-a-broken-diet

To read the entire article, see the link below.

http://www.precisionnutrition.com/calorie-control-guide

calorie hand for women

Want to hear from you…have you tried this hack?

Please SHARE or LIKE with friends!

Tips for improving your posture today!

posture As a trainer I can’t stop talking about the importance of good posture because I see the damage everyday that bad posture inflicts on the body.  If we could all just be a bit more mindful of our posture, we would do our bodies a huge favor and save ourselves from a lot of pain.

Good posture is achieved through body awareness and that needs to be practiced regularly before it becomes a habit.  Here is a list of tips that you can start using today to improve your body awareness and your posture.

1.  Pretend there is a string pulling your head up towards the ceiling.

2. Close your eyes and lean forward and then backwards, and then side  to side.  Then feel where your natural “good posture” should be.

3. Get up and move every hour by setting an alarm at your desk and stretch or go for a quick walk.

4. Walk during your lunch hour.

5. When sitting in a chair or car, pull your abs in and push you hamstrings into the seat.

6. When standing pull your abs in and keep your ears over your shoulders.

7.Draw your shoulders down and back while taking a deep breath.

8. Make sure your desk is set up for proper ergonomics.

9. Leave yourself reminders to check your posture.  Try using sticky notes on your computer, in your car on the dash board, or place a note in your pocket that you read several times throughout the day.  Before you know it, you are practicing mindfulness on a regular basis.

10. Include strength training, stretching and myofascial release for a better functioning body.

Stay tuned for a postural correction workout coming soon.

So make a profound impact on your health today and practice good posture!

 

 

 

 

 

Fat Burning Tips You Can Easily Start Today!

Who doesn’t want to burn fat all day long?  Tale a look at these quick tips you can start implementing today and get your fat burning on!

Green Tea – can boost metabolism by 4 percent!  Drink it hot in cold months and keep a pitcher of this in your fridge in the warmer months.  Drink it throughout the day.  I use the Decaf Green Tea with Lemon Myrtle from Whole Foods.

green tea

Keep Hydrated -Keep track of how much water you are drinking. Write it in your journal, when you’re not drinking green tea, make sure you have water with you.

Camelbak-Better-Bottle-7-18184P

HIIT workouts – get your HR up for 30-60 seconds for 6-8 rounds.  Get this done in just 15 min. a day.

The-30-Minute-No-Gym-Bodyweight-Workout1_13

Build Muscle- start strength training.  You can do this at home with dumbbells or with your own body weight.  Again, 10-15 minutes a day gets this done.

lung

Get you ZZZZZ- 7-9 hours of sleep helps you to burn fat and less than 6 hours will help you to store fat.

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Spicy Foods – add this to your meals and kick up your metabolism.

chili

Add protein to every meal- Protein is nature’s diet pill and it takes longer to digest so boots your metabolism.

protein

Don’t skip meals – especially breakfast!  Keeps your metabolism burning fat.

 

Share this info with your friends and commit to turning your metabolism into a fat burning machine!!

 

 

 

 

Keep going with your new years resolutions!

Hi Guys,

I am sending you a personal message from me today to see how things are going.  Hopefully you are rockin’ your new year resolutions out and moving forward with your goals.  I can personally say I am doing well with mine, but developed a small set back with an injury that occurred last week by overdoing it in my classes that I teach.  So I’ve been icing and resting and modifying my workouts until I am all healed up.  Hate the set back, but grateful it is just a set back and know I will be 100% soon!

Hope you like the video I posted and don’t hesitate to send me a shout out if you have any questions or need a kick in the caboose!  Feel free to comment below or send me an email on how you are doing with your goals!

Peace out and keep moving forward in your health and wellness!

 

 

 

 

Super Addictive Apple Chips!

 

I am always looking for whole food healthy snacks, so here is my latest obsession that completely satisfies the need for something sweet and crunchy!  Hold your applause for later.

All you need is an apple, sharp knife, and an oven.  Unlike the sweet potato chips that can be done fast in the microwave, (see post below) these have to be done in the oven.  Start out by heating the oven to 220 degrees, slice the apple into very thin slices with a sharp knife.  Place the apple slices on parchment paper on a cookie sheet and sprinkle the slices with cinnamon.  Cook or dehydrate in the oven for one hour.  Turn over the slices and place back in the oven for another hour.  Turn oven off and keep apple slices in the oven for another hour or until they are crisp.  Well worth the effort if you are home.

I get up early, very early, so I just sliced up an apple while I am waiting for the coffee, place in oven, turn once a hour later and then turn the oven off and leave them there until I get home.  Perfect to munch on while I make dinner.

photo- apple chips

Give um a try and let me know what you think!  I’m sure you are going to love these too!!

 

 

Fast Sweet Potato Chips!

If you’re like me and crave crunchy snacks, these sweet potato chips are your answer and they take less than 10 minutes to prepare.  I’ve tried making chips in the oven, but it takes 20 + minutes and you really have to keep your eye on them.  This microwave version works surprising well and is much faster-only 5 minutes.

A few fun facts about the nutritious benefits of this powerful root vegetable.  It’s high in potassium, calcium, B-6, iron, magnesium, beta carotene, vitamin A,C & D, not to mention a medium size potato has only 60 calories. (not including olive oil)

Slice your sweet potato with a mandolin or a shape knife in 1/8″ slices.

Place in a bowl and coat with olive oil and sea salt.

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Put the slices on a paper towel in the microwave for 5 minutes.

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Let cool completely and enjoy!

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Serve these along side a burger or sandwich or for a healthy snack!

 

If you LIKE this make sure to SHARE it with your friends!

 

 

 

 

Power Aging – Meet Barbara!

Happy New Year everyone!  I thought I would spotlight one of my clients that I know will inspire you all!  I have been working with Barbara for almost two years now and she is an inspiration!  This gal knows how to enjoy an active lifestyle and she proves just how important moving is to aging.  When I first met Barbara she was training for a hike along the Camino de Santiago in Spain where she trained by hiking 14 miles a day for two weeks.  For more info. about The Camino de Santiago – www.santiago-compostela.net

Barbara’s training regime had her walking between 6-12 miles a day even in the coldest Michigan months with a backpack and yaktracks on if necessary. When she’s not training for the camino, she walks 4 miles a day.  She refers to that distance as her “maintenance work”.  Every week when we meet for a strength training session, Barbara is eager to try any challenges I can think up for her to try.  Her enthusiasm and discipline are motivating.  Here is Barbara holding a 2 minute plank on suspension straps.  This is very challenging and impressive!

Barbara plank

Sample of Barbara training on the Bosu-

Besides her walking, pilates and strength training practices, this gal is an avid downhill skier too!    Check her out here skiing down a mountain, and did I mention she is 77 years young!!

barbara skiing

Go Barbara and thanks for being such a great example to us all on how to actively age!!

 

Motivate others by SHARING this post!

 

Healthy Apple-Pear Crisp

apple pear crisp 2I made this healthy delicious crisp for a get together recently and it was a huge success.   This would look pretty with cranberries or pomegranate seeds to add some festive holiday color.  Serve it with a dollop of ice cream or Greek yogurt!

Filling-

8-10 apples and pears peeled and sliced

1/4 cup maple syrup

1 teaspoon almond extract

2 teaspoons grated fresh ginger

Zest of one orange

1/2 cup of apple cider

1 tablespoon of arrowroot powder

Put the peeled fruit in a casserole dish.  Combine all other ingredients and whisk in arrowroot until dissolved.  Pour over the fruit and set aside.

Topping

2 cups of rolled oats

1 cup of oat or almond flour

1 cup of toasted sliced almonds

1/4 teaspoon of sea salt

1/2 cup of maple syrup or coconut sugar

1/3 cup of coconut oil

1 teaspoon of almond extract

In two separate bowls combine dry ingredients, and wet ingredients.  Add the wet to the dry and combine.  Sprinkle the topping over the fruit evenly.  Place in 350 degree oven  for 35 minutes covered with foil.  Remove foil and bake for another 15 minutes so topping gets crisp and golden.  Rest for 10  minutes and serve warm.

Enjoy!

 

 

 

 

 

Homemade Granola- because it’s so much more delicious and easy to make!

granola jarDo you like to make delicious treat from your kitchen to give as gifts during the holidays?  If you do and you are looking for some healthy options, check out this super easy granola recipe.  I love snacking on this stuff or adding it to my yogurt or paring it with fruit.  It’s fast to make and makes your house smell just as good as Christmas cookies!

Here’s the recipe-

2 cups oatmeal

1/2 cup of uncooked and washed quinoa

1 cup of slivered or chopped almonds

1/2 cup of raw sunflower seeds

1/2 cup of pumpkin seeds

1/2 cup of unsweetened coconut

2 tsp. cinnamon

1/2 tsp. nutmeg

1 cup of dried cherries or cranberries

3 tsp. coconut oil

3 tbsp. pure maple syrup (or a touch more if you want it sweeter)

1 tsp. vanilla extract

Preheat oven to 350 degrees

Mix all dry ingredients and wet ingredients separately.  Add wet to dry and combine until well coated.  Spread evenly over cookie sheet and cook for 10-15 minutes, mix again and cook for another 10-15 minutes.  Allow granola to cool and then store in an airtight container. I like to package it in a mason jar with a ribbon.

homemade granola

If you try this, please let me know how it turns out, and if you have a healthy recipe you like to gift at the holidays, please share!