Here are my top 14 Must Have Snacks on the Go

Beef Jerky: 10-15 grams per serving (Check out Beef, Turkey, & Buffalo) try to keep the sodium under 500 mg per serving.  Check your local health food store.  I really like Ostrim Ostrich Jerky – we sell them at the studio now, not available in local stores

Eggs: 2 hard boiled or scrambled eggs gives you 13 grams of protein for under 200 calories.  You can buy hard boiled eggs at WAWA, or peeled hard boiled eggs from Trader Joes.  I crack 2 eggs into a bowl then mix them thorougly and microwave for 1 minute and 40 seconds to avoid exploding.

Cottage cheese and fruit: 1/2 cup of cottage cheese has 16 g of protein for about 100 calories.  Add some blueberries, 1/2 banana, and/or apple slices to add some flavor

Flavored Greek Yogurt:  You have several brands to chooce from chobani, athios, my favorite is Fage (don’t ask me to pronounce it).  Has 10 grams of protein per serving, get the 0% fat for lower calorie.

Tuna: Each 1/2 can of tuna in water not oil has 13 grams of protein.  Wrap it in rommaince lettuce and add a 1/2 teaspoon of Wasabi Mayo to spice it up (use a very small amount of mayo).

Protein Bars: Eat half a Cliff Builder Bar (130 calories and 10 grams of protein – eat the whole bar for a great meal replacement).  Kashi Go Lean Crunchy Bar – 8 grams of protein 150 calories we sell them at the studio now.  Click here for more Must Have Supplements

Ready to Drink Shakes: EAS Myoplex Lite (chocolate my favorite)and/or Muscle Milk Lite.  Both have 20 grams of protein, are completely portable and do not need to be refrigerated.  Under 200 calories.  We sell them at the studio now

Lentils: 1/2 cup has 9 grams of protein for a little 100 calories.  Super easy to cook, Trader Joes sells them pre-cooked and ready to eat – check refrigerator section

Peanut Butter: Awesome new product PB2 (freeze dried peanut butter – we sell it at Fit-4-Life now not available in local stores) has awesome protein for half the calories of regular peanut butter (tastes great).  Just add water, mix, and you have super lo calorie protein packed peanut butter.  My favorite all natural peanut butters are Crazy Richards and Trader Joes (Unsalted of course) try it on a slice of Ezekiel Bread (4 grams of protein per slice – usually found in the freezer section)

Healthy Trail Mix: Mix 1 cup of Kashi Go Lean Cereal, 10 raw almonds, 1 tablespoon of dark chocolate chips makes 2 servings. 10 grams of protein each serving  

Small piece of fruit (apple/pear) and no fat cheese stick

15 raw almonds/walnuts and small piece of fruit

Edamame: 3/4 cup of shelled soy beans (edamame) has 12 grams of protein for 150 calories and 6 grams of fiber.  Get them shelled in the freezer section.  Trader Joes has them pre-cooked so you can grab and go.

Oatmeal on steroids (no cooking involved):  1/8 cup of dry/uncooked steel cut  oatmeal, 1/2 cup of plain 0% Greek yogurt or 1 cup of soy milk, and 1/8 cup of NOW Protein Isolate (chocolate is my favorite – Now available at Fit-4-Life not available in local stores) – mix them all together (mix in half a banana to sweeten it up if needed).  Prep time is 2 minutes and no cooking is involved – has a whopping 24 grams of protein and just under 200 calories

Click here for more Must Have Supplements

Click here for must have food items

I know what’s on your list this year and it isn’t found at your local department store.

You’re wishing for washboard abs—so I’ve put together “The Twelve Days of Christmas –Washboard Abs Edition” just for you.

On the First Day…Give yourself the gift of Burpees.
Created in the 1930′s by psychologist Royal H. Burpee, the burpee is an intense full body exercise that helps burn fat and tone muscles. A burpee is done in the following 5 steps: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.

On the Second Day…Give yourself the gift of Fiber.
Stocking up on fiber will do wonders for your abs. High fiber foods are nutrient dense and low in calories. Try these high fiber favorites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.

On the Third Day…Give yourself the gift of a Medicine Ball.
The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.
On the Fourth Day…Give yourself the gift of Reduced Salt.
Too much salt leads to water retention—and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.

On the Fifth Day…Give yourself the gift of Oblique V-Sits.
Who really wants a muffin top? You don’t, so incorporate Oblique V-Sits into your routine in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

On the Sixth Day…Give yourself the gift of Lean Protein.
Along with fiber, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to washboard abs.

On the Seventh Day…Give yourself the gift of Sprints.
The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.

On the Eighth Day…Give yourself the gift of No Sugar.
Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. If you really want washboard abs, then say no to sugar.

On the Ninth Day…Give yourself the gift of Hanging Leg Raises.
This is one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.

On the Tenth Day…Give yourself the gift of No Grain.
If you’re serious about that six pack then put down the bread basket. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

On the Eleventh Day…Give yourself the gift of Mountain Climbers.
Here’s another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

On the Twelfth Day…Give yourself the gift of Washboard Abs.
Contact me about my tummy flattening programs that will get you those washboard abs that you’re wishing for. Call or email today to get started.

I’m putting together a really awesome 90 Day Weight Loss Challenge in November.  Nothing inspires weight loss like cold hard cash.  Put your money where your weight loss is.  I will tell you all about it in the next few weeks!! 

But first let me clear something up.

Weight loss can be put into two categories.

• The first is a fully concentrated effort. This is where you dedicate yourself to counting every calorie and spending every waking minute in the gym.
• The second is a combination of simple lifestyle changes. This is where you change a few key factors about what you eat and how you exercise, without making it a fulltime job. This type of weight loss is gradual and permanent, since you are able to maintain it long term.

The five simple strategies below all fall into the lifestyle change category. These strategies may seem ridiculously simple, but do them over an extended period of time and you will see amazing, permanent results.
Strategy #1: Ditch Your Diet Soda
Studies are coming out that link diet soda to weight gain.

Researchers from the University of Texas Health Science Center at San Antonio concluded that those who drank two or more diet soft drinks a day had the largest waistline increases—about five times more than that of non-drinkers. They stated, “Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised: they may be free of calories, but not of consequences.”

Bottom line: Artificial sweeteners are addictive, lead to waistline increases, and cause you to crave sugary foods. By cutting diet soda out of your daily routine, and replacing it with water, you will lose inches and pounds—effortlessly.

Strategy #2: Swap Sandwich Bread for Lettuce
Move over bread, lettuce is better.

It’s time to re-define your sandwich. While bread has tradition on its side, lettuce wraps offer you weight loss and increased energy. Try my Tasty Tuna Lettuce Wraps recipe below.

Bottom line: Eating bread and other starchy foods always leads to extra pounds, so change your ways. Swap your sandwich bread for lettuce for 30 days and see how much you will effortlessly lose. I bet you’ll feel more energetic after lunch too.

Strategy #3: Trade Slow Cardio for Intense Intervals
Doing slow cardio will not give you results.

In order to really make your workout effective, you need to turn up the intensity. If you love the treadmill, then do a series of sprints throughout your workout. If you’re a swimmer, then push yourself extra hard every other lap.

Bottom line: Doing slow, easy cardio will not give you the streamline body you want. Only intense intervals will do that for you. Pepper your workout with bouts of intense cardio and watch as the fat starts to disappear.

Strategy #4: Avoid Sugar 99% Of The Time
Sugar will cause you to gain weight every single time.

There’s really no way around that simple truth. Sugar is standing between you and your perfect body. If you’re serious about looking and feeling great, then understand that sugar has no place in your diet.

Bottom line: If you avoid sugar 99% of the time, then you will be on your way to a lean and energetic body. If it’s your birthday or a special holiday, then partake in a small amount of sugar, but make that the exception and not the rule.

Strategy #5: Exercise With A Professional
When I design your workouts, you know it will be good.

People who work with a personal trainer get better results than those who attempt to do it on their own. Just look at my clients and their amazing transformations, and you’ll see what I mean. Each workout will push you to your limits, challenge your body and deliver the results you’re looking for.

Bottom line: All of my clients expect to get the best workout of their lives each and every time they train with me, and my job is to over-deliver.

The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.

That’s a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.  We have assembled a menu of all the nutritional breakdowns for all of your favorite fast food restaurants – click here for all the details http://fitlifeinc.com/Fast_Food_Bible.html

Use the following tips as your guide to eating out right:
Appetizers
Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions with a quickness.

Don’t Order

• Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout won’t undo.
• Creamy dips. These are filled with fat and usually come with something fried to dip in it.
• Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

Do Order

• Green salad. Ask for very light dressing and no croutons.
• Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
• Lettuce wraps. These are delicious, protein-filled and low in carbs.

Beverages
Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.

Don’t Order

• Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no win situation.
• Sweet cocktails. Many restaurants are advertizing sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
• Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

Do Order

• Water. Don’t laugh! Water is the best beverage of all.
• Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
• Red wine. Stick to one glass, and drink responsibly.

Entrees
This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

Don’t Order

• Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then never, ever order a plate of pasta.
• Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.
• Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:

• Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
• Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
• Soup and salad. Stick with broth based soups that contain protein and pass on the breadsticks.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

Weight Gain season begins now and runs straight through New Year’s.

The next two months will bring ample opportunity for you to expand your waistline. Of course the choice is yours.

Why discuss it now and not mid way through December? Because now is your opportunity to plan for the weeks ahead. Once the craziness begins, you’ll be too busy to put a plan into action.

So let’s take this moment of clarity, this calm before the storm, to outline a two-part plan that will save your waist from unwanted holiday inches.

1) Part One: Your Exercise Plan. Exercise is the first thing people cut when they get busy, and the holiday season is notorious for empty gyms. This year do something different—obligate yourself to exercise. Promising to yourself won’t do it, you need to promise to others so that you won’t drop the ball.  Join our Fit-4-Life 90 Day Weight Loss Challenge www.CherryHillWeightLossChallenge.com

• Sign up to work with a fitness expert – This is the perfect solution for consistent, challenging and effective workouts. I’ll give you the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating!
• Join a class – You won’t be as effective exercising on your own during the busy holiday season, so join a class for accountability. Find something challenging that gets your heart rate elevated and uses strength training.
• Get a serious exercise buddy – Some friends can be an awesome help while others end up pulling you down. When looking for an exercise buddy consider the following questions:
  - Do they share your fitness goals?
  - Are they fairly encouraging?
  - Do they give up easily?
  - Are they at your fitness level?

2) Part Two: Your Diet Plan.The holidays offer ample opportunities to indulge, so you need to hammer down some guidelines before hitting that buffet line. I’m not saying that you shouldn’t indulge in any seasonal treats, but use moderation. Don’t use the holidays as an excuse to eat until the point of being uncomfortable – will you really miss that bloated feeling? Decide which treats to cut out this year.

• Don’t bring edible treats to the office or to parties. You know that the leftovers will come home and you’ll end up eating far more than your share. This year do everyone a favor by not gifting fattening treats.
• When faced with a buffet line, load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a 2-drink maximum.
• Beware of holiday drinks – most are brimming with calories. Hot drinks from coffee shops, cocktails at parties and creamy eggnog are all very enjoyable and all filled with empty calories. Stick with hot tea or unsweetened coffee.

  Everywhere you go during the holiday season brings you face-to-face with a plate of sweets. To avoid being a bore but without adding inches to your waist, try the one treat rule. Each time you’re in a social situation that involves sweets just eat one, and enjoy your treat slowly.

  You don’t have to gain weight this holiday season. The key is your mindset.

  If you approach the holidays with the mindset of, ‘I deserve to indulge and I shouldn’t have to exercise’ then you’ll enter 2012 a few pounds heavier, a little less healthy, and with lower energy than ever before.

  I believe that you deserve better. I believe that you should enter 2012 in better shape than you are today, healthier than you’ve been in a long time, and with more energy than you thought possible.

  I’m here to help – call or reply to this email to set up a fitness consultation with me. I’d love to show you how to transform your body over the weeks to come.  Join our Fit-4-Life 90 Day Weight Loss Challenge www.CherryHillWeightLossChallenge.com

Then Joyce had gastric bypass surgery, guess what she only lost 50 lbs. Joyce still had quite a bit of weight to lose. Of course she was trying to exercise during this whole process and never lost any real weight.

Now Joyce is kicking total butt by working out with us a few times per week. She just completed her first MS150 bike race travelling both directions—that’s 153 miles (WOW!!) She wasn’t crippled either, she was ready to bike again on Monday.

The Cardio Queen is running again for another 5k race in December. Joyce is a running/biking/spinning machine and shows no signs of stopping. And during all of this Joyce even rehabbed her irritated hip.

Joyce is a true inspiration and proves WILLPOWER always wins in the end. NEVER GIVE UP!!

You could be our next success story!!

**New** Amazing Home/Office Stretching Workout

Top Haddonfield Personal Trainer Full Body Stretching Routine

**New**Dumbbell Strength Workout Routine by Top Voorhees Personal Trainer

Elastic Resistance Strength Workout Routine by Top Voorhees Personal Trainer

Mark Sisson, an athlete, coach, and student on a lifelong quest for exceptional health, happiness, and peak performance (his words), penned the book, “The Primal Blueprint” to show you how to do just that.

At 55, he weighs 165 pounds with 8 percent body fat, eats as much food as he pleases, and rarely gets sick. He also says he’s healthier, fitter, happier and more productive than ever.

So what is Mark’s secret?

In his words, “Modeling your 21st-century life after our primal hunter-gather ancestors will help you greatly reduce or eliminate almost all of the disease risk factors that you may falsely blame on genes you inherited from your parents

Weight loss does not have to involve the suffering, sacrifice, and deprivation we’ve been conditioned to accept but instead is a matter of eating the right foods (plants and animals), avoiding the wrong foods (processed carbs—including grains—and trans and partially hydrogenated fats), and exercising strategically, for far fewer hours than you might assume, to reach your desired fitness goals.”

Here are The Ten Primal Blueprint Laws:
Law #1: Eat Lots of Plants and Animals
The bulk of the caveman diet is animal protein (organic, free-range, or wild sources of meat, fowl, and fish), a plethora of colorful veggies and fruits, and healthy fats (nuts, seeds, their derivative butters, certain oils, and avocados).

Law #2: Avoid Poisonous Things
For the caveman this meant staying away from poisonous plants. For you this means staying away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods. It also means cutting out grains.

Law #3: Move Frequently at a Slow Pace
The caveman spent several hours each day moving around at a low-level aerobic pace. This helped develop strong bones, joints, and connective tissue.

Law #4: Lift Heavy Things
Frequent bursts of intense physical effort were a daily part of the caveman’s life. Biochemical signals would be triggered that prompted improvements and adaptations in muscle tone, size and power.

Law #5: Sprint Once in a While
For the caveman a fast sprint meant the difference between being eaten and staying alive. Little did he know that those sprints were helping to increase his energy levels, improve athletic performance and minimize the effects of aging by promoting the release of testosterone and human growth hormone.

Law #6: Get Adequate Sleep
The rising and setting of the sun dictated the length of the caveman’s day. For us things are a bit trickier. Adequate sleep helps the immune system work optimally, and promotes the release of hormones that enhance brain and endocrine function.
Law #7: Play Without a TV or computer to entertain himself, the caveman would engage in hours of leisurely outdoor play. Relaxed play releases endorphins and provides a balance for mental stress.

Law #8: Get Adequate Sunlight
It’s impossible to obtain adequate vitamin D from diet alone. Getting regular sun exposure allows for proper vitamin D production, critical for healthy cell function.

Law #9: Avoid Stupid Mistakes
Observation and self-preservation were key factors in the survival of a caveman. Today’s world is full of distractions that leave us oblivious and careless. Take, for example, texting while driving.

Law #10: Use Your Brain
The human brain separates us from the animals. Intellectual stimulation is an important part of healthy brain function.

Rave Reviews: Despite its stringent requirements, the caveman diet is converting new followers by the boatload. Most people report losing 10 or more pounds in their first month and that they no longer feel bloated and sleepy after meals.

Should You Jump on the Primal Bandwagon? So, in light of the evidence, should you put down your whole wheat bagel and low fat cream cheese in exchange for a hunk of meat and pile of veggies?

Hold your horses.

Though the caveman diet has been proven to promote weight loss, times have changed. Could you really practice all of the Primal Laws while maintaining your modern life?

Yeah… I didn’t think so.
So, where do you go from here? You want to lose weight, to protect yourself from disease and to look and feel great.

A great solution, that doesn’t require drastic change, is to take 3 bits of advice from the caveman—advice that will promote weight loss, decrease your risk of disease and will get you looking and feeling great.

1. Make Plants and Animals the Focus of Your Diet: This will quickly lead to weight loss and increased energy. Don’t be so hard on yourself that everything you put in your mouth has to be caveman approved – but make it the majority of your diet.

2. Cut Out Processed Food: The simplest way to promote weight loss and to encourage good health is to eliminate processed foods from your diet. When you replace processed foods with fresh produce your results will be immediate. Not only will you feel healthier, you will have more energy than you’ll know what to do with! * Want to eat a Caveman approved dinner? Check out my recipe below*

3. Exercise: Since you will need an outlet for all that extra energy, acquire a new hobby—one that gets you moving. Have you ever met a lazy caveman? Of course not. (And this is not just because you were born a few centuries too late!) Cavemen were forced to be active in order to survive. Hunt dinner. Build a fire. Move a fallen tree. Create shelter. You get the idea If you want a lean, muscular body then exercise must become a part of your daily life.

This is where I come in. Let’s meet one-on-one to design an exercise program that will fit your unique goals.