Warning: Bootcamps, Small Group, & CrossFit DO NOT WORK Reveals Cherry Hill Personal Trainer. I know they don’t work because I used to offer it at my Cherry Hill Personal Training Studio over 1 year ago. People were getting hurt and not getting results so we discontinued the programs. Watch the video to find out why!!

Here’s what you need

• 1 bunch kale, washed and torn, stems discarded
• 1 Tablespoon olive oil
• dash of salt and pepper

1. Preheat oven to 300 degrees F.
2. In a large bowl mix the kale pieces with all of the ingredients.
3. Spread evenly on foil-lined baking sheets.
4. Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.

Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein

Fit-4-Life Marlton Personal Trainer

We’ve all heard that snacking is great for the metabolism…but have you taken it too far says Marlton Personal Trainer Kevin Hensel?

In other words, your excessive snacking may be killing your fitness results.

Let’s face it, there are only so many extra calories that the body can take before it adds those on as unwanted fat.

Click here for my Top 14 Hi Protein, Lo Calorie Snacks on the go!!

Even if you’re eating perfectly healthy meals and putting in your time at the gym, if your snacking is out of control then your results will be disappointing.

Here’s what you need to know to avoid The Snack Trap:

1) Calories Count. Even when you’re snacking on “healthy” food, you’ve got to keep track of how many calories that you’re taking in. Almonds are healthy, but if you down 800 extra calories in them you’ll quickly gain weight.

2) Fill Up on Protein & Fat. A lot of well-meaning people are still afraid of fat. They think that if their snack is high in fat then it will end up on their body as fat. This is simply not true. Healthy fat, such as avocado or almonds, is a wonderful thing to snack on as it fills you up and keeps you full longer.

3) Avoid Sugar Calories. Sugar is an awful thing to snack on when weight loss is your goal. Refined sugar is a catalyst for fat storage, so avoid any snack that contains sugar. Remember that eating sugar will satiate your hunger for a very short period of time, and then you’ll quickly be hungry again.

4) Don’t Be Fooled By 100-Calorie Packs. A popular marketing technique is to package junk food into 100-calorie packs. These could be crackers, cookies, chips…basically any guilty snack food you could think of. The premise is that since you’re only eating 100 calories, the snack is healthy. I’m sorry, folks, but eating 100 calories of junk food is not a healthy snack. You are better off avoiding the junk completely and eating something wholesome.

5) Use The ‘Is It Real’ Test. As a rule of thumb, you should use the “Is it real?” test when deciding if a snack is worth eating. The test goes like this: If your snack can go bad, then it’s good for you. If your snack can’t go bad, then it’s bad for you. The idea is to eat fresh, real foods that are unprocessed and wholesome. These real foods are naturally filled with fiber, vitamins, and minerals and will assist you in achieving your fitness goals.

6) Avoid Refined Carbohydrates. Processed and refined carbohydrates make up the bulk of popular snack foods. Take a look around the snack aisle at the grocery store and you will see that most packaged snacks are made with grains. When your goal is to lose weight and increase lean muscle then eating refined grains will work against you. If you only take one tip away from this article, let it be to remove grain-based snacks from your life. This single change could very well recharge your weight loss.

Now you know how to snack in a healthy way that will not derail your fitness goals.

Remember that exercise plays a huge part in getting in shape and losing weight.

Call or email me today to get started on a results-driven exercise program.

1. If you want to eat better you have to learn how to cook.  Have Chef Christina teach you how to cook healthier with private or group cooking instruction – get a list of all of her cooking classes at http://cyplate.com/publicclasses.html
2. I HATE cardio!  Running on a hamster wheel or steppin’ to nowhere really doesn’t work for me.  I use a pedometer to measure my daily activity.  It’s a small device you can wear on your hip, pocket, belt, bra strap that measures the amount of steps you take in a day (daily goal 10000 steps – 5 miles).  I highly recommend the Omron – HJ105 Pedometer – you can set your stride length and adjust your step sensitivity so you can guarantee step accuracy (only costs about $15).  If you want a pedometer on steroids check out the Fitbit One (it measures your daily steps, sleeping patterns, and a ton more) – it syncs with your smart phone and has really cool computer stats – great for a techie or stats person (click here to order from Amazon http://astore.amazon.com/wwwpersonal01-20?_encoding=UTF8&node=3
3. If you workout from home or you travel for work and need a portable workout you definitely need a suspension trainer.  Everyone has heard about the  TRX, but they cost about $200 I prefer Lifeline’s Jungle Gym which has 2 different anchor points (TRX only has 1) and costs about $100.   You can do a ton of really awesome weight bearing exercises from any door frame (comes with a great workout video too).  Click here to purchase from Amazon http://astore.amazon.com/wwwpersonal01-20?_encoding=UTF8&node=3
4. If you hate to exercise and have struggled with dieting in the past you need a personal trainer. Not just any personal trainer like the glorified rep counters at most chain gyms, you need someone who will create a exercise and nutrition routine that fits your lifestyle and supports your specific metabolism. Nutrition is 80% of the equation whatever your healthy resolution. You have to know what, when, and how much to eat that works best for you. If you have struggled in the past sticking with an exercise and/or nutrition plan you should see a personal trainer a 2-3 times per week for no less than 2-3 months to make an action a habit. If you already workout consistently and have plateaued you should see a trainer 1-2 times to tweak your nutrition regimen and update your workout routine – which needs to be changed up every 6-8 weeks for optimal benefit. Click here for our holiday kickstart package which includes 8 one-on-one personal training sessions, Free Saturday Bootcamp workouts 9-10AM, Korr Metabolic Analysis, Body Diagnostic, 21 day rapid weight loss detox, and too much more to add. Click here for all the details and to register online before 12/31 when this awesome discount expires http://www.fitlifeinc.com/Kickstart.html
5. If you have muscle or joint pain you need portable self massage tools to workout all of your evil knots.  I prefer the Body Back Buddy Junior to release my upper neck and shoulders – when I become Oprah rich I will have a massage every day but until then the body back is great for daily maintenance.  For my calves, quads, and upper cervical area I prefer the Accu-Massage (looks like a huge nutcracker).  For my clients I totally love the Wahl Percussion Massager to release and relax your evil muscular knots (great for neck, forearms, quads, calves, bicep tendonitis, epicondylitis, etc.).  Click here to order from amazon http://astore.amazon.com/wwwpersonal01-20?_encoding=UTF8&node=1
6. I have a strange fetish.  I am totally obsessed with researching all kinds of protein bars which are for the most glorified candy bars with over 18-30 grams of sugar.  By far the best protein I have found with respect to taste and nutritional content are the NuGo Slim Bars – they have 16-18 grams of protein, only 2 grams of sugar (no sugar alcohols – sneaky way of adding sugar), 180 calories, and 7 grams of fiber, and only 4 grams of fat.  I personally like the dark chocoloate rasberry best but the chocolate brownie is pretty tasty too.  I haven’t seen it in store but you can buy it on amazon at my webstore http://astore.amazon.com/wwwpersonal01-20 
7. If you want to lose weight and maintain your protein levels throughout the day which stabilizes your blood sugar which stabilizes your cravings and stabilizes your insulin levels which maximizes your bodies ability to burn fat as a fuel source you need a high quality protein powder.  Whey protein isolate is one of your best options for quick absorption first thing in the morning and within 30 minutes post workout.  Try not to get the cheaper whey protein concentrate doesn’t absorb as well and inferior quality.  I personally recommend and use Greens & Whey by Biochem (100% whey protein isolate and a 2-3 servings of green veggies too – might as well get some protein and sneak in a few healthy green leafy veggies).  I also really like Now Foods 100% Whey Protein Isolate – blends well and you can order it in bigger containers (chocolate my favorite of course).  Once again I haven’t found these in stores but you can buy them on amazon at my webstore to make life easier http://astore.amazon.com/wwwpersonal01-20
8. If you wan to lose weight you need portable high protein, low calorie snacks.  Beef jerky is awesome however most beef jerky is swimming in salt with over 800-1000mg of sodium.  I found a great ostrich jerky with only 300 mg of sodium, 14 grams of protein, and only 80 calories – plus its totally delicious – Ostrim Ostrich Jerky.  Once again I haven’t found it in stores but you can order it on amazon at my webstore http://astore.amazon.com/wwwpersonal01-20 get the plain or pepper flavor (all other flavors add more salt)

Haddonfields top Personal Trainer Kevin Hensel of Fit-4-Life

 ”I lost over 22lbs and 6 inches with the Fit-4-Life 6 Week Weight Loss Challenge and won over $400″.

Before the Challenge Doreene was suffering from foot and knee pain and was waking up a few times per night.  After 1 week on the detox plan she was sleeping through the night and had way more energy throughout the day.  Her joint pain is a million times better.  Unfortunately she had a pretty nasty car accident with only a few days left of the Challenge.  But that didn’t throw Doreene off track.  One of her first questions to the physical therapist is when can I exercise again (she makes me so proud).  “The 1 on1 training was essential, they really custom created a workout and nutrition plan just for me and my goals”.

With the extra $432 for winning the Challenge Doreene is going to re-do her laundry room.  Laundry the gift that keeps on giving.  You could be our next success story visit www.cherryhillgetfitnow.com to get started asap.  Cherry Hill’s Leading Personal Trainers.

Servings: 4

Here’s what you need….

For the Herb marinade:

• Juice from 1 lemon
• 1 teaspoon olive oil
• 1 teaspoon salt
• 1 teaspoon dried basil
• 1 teaspoon crushed rosemary
• 1/2 teaspoon garlic powder
• 1/2 teaspoon sweet paprika
• 1/2 teaspoon black pepper
• 1/2 teaspoon dried thyme
• 1/4 teaspoon celery seeds
• 1/4 teaspoon dried parsley
• 1/8 teaspoon ground cumin

For the Salad:

• 1 lb skinless, boneless, thin chicken breasts
• 1 bunch asparagus, ends trimmed and cut into 1 inch pieces
• 8 cups organic arugula
• 2 small organic mangoes, peeled and sliced
• 6 oz crumbled goat cheese

1. Combine the herb marinade ingredients in a small bowl. Place 1 Tablespoon of the marinade in a large Ziploc bag with the asparagus pieces, and the rest in another large Ziploc bag with the chicken breasts. Make sure the chicken and asparagus are fully coated with the marinade, and then place in the refrigerator for an hour.
2. Heat a grill pan and another medium pan. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle. Sauté the asparagus in the medium pan, stirring often while the chicken cooks. Remove both pans from heat.
3. Once the chicken has cooled, slice each breast into even strips.
4. In a large bowl combine the arugula, mango slices and crumbled goat cheese. Add the cooked asparagus and the chicken. Mix and serve.

Nutritional Analysis: One serving equals: 332 calories, 13g fat, 740mg sodium, 16g carbohydrate, 4g fiber, and 34g protein

Haddonfield top personal trainers Fit-4-Life, Inc.

Been awhile now, hasn’t it states leading Marlton personal trainer Kevin Hensel of Fit-4-Life?

You know how to lose weight – eat healthy and exercise – so why are you still living in a body that you’re disappointed with?

In my experience, people hold on to “unwanted” pounds for very specific reasons. These reasons are on a subconscious level, which is where things get tricky.

Self-sabotage is your subconscious mind’s way of protecting you.

Seems counterproductive, but it makes sense when you realize that it is a defense mechanism meant to keep things from changing.

Your conscious mind says it wants to lose weight to look and feel amazing, but your subconscious mind is pulling the strings behind the scenes, keeping your goals just out of reach.

As long as your subconscious mind thinks that you are safer being out-of-shape then you’ll be stuck.

Your most valiant efforts will be undermined by self-sabotage every single time.

But don’t give up.

There’s a way to turn everything around, and it all starts with finding out the reason that your subconscious mind equates being out-of-shape with being safe.

Once you turn the light on to that reason then it will no longer have any power over you.

So, lets dig around for your reason.

• Do you believe… You don’t deserve it? Has someone in your life made you believe that you aren’t worthy of success? Or that they wouldn’t accept you if you were more successful than they are?
• Do you believe… Change is bad? It’s common to fear the unknown, but this could very well be the reason that you’re not reaching your goal. Being comfortable with where you are today could be the reason that you sabotage your efforts to improve your life through change.
• Do you believe…Success will bring loss? If you met your weight loss goal, would it bring out resentment and jealousy in your friends and family? Are you supposed to be the ‘screw-up’?
• Do you believe…You’re not capable? Are you unable to imagine yourself at your goal weight? Does the possibility of achieving your goal not seem real?

Spend time diving into your own mind to discover why it is that you aren’t meeting your goals. Once your whole mind is primed for success, then nothing will be able to stop you.

What the mind believes the body achieves.

Nutrition & Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results – without wasting time, energy and effort on mistakes.

Call or email me today and we will get you started on the exercise program that is right for you.  We are Marlton’s

Best Personal Trainers.

Here’s what you need…

• 1/2 cup uncooked quinoa
• 3/4 cup chicken broth
• 1 teaspoon olive oil
• 2 garlic cloves, minced
• 1 bunch asparagus, chopped
• 1 small red onion, chopped
• Salt and pepper
• 1/4 cup sun dried tomatoes, chopped
• 4 cups organic, baby arugula
• 2 oz crumbled goat cheese

1. Place the quinoa and chicken broth in a small pot and bring to a boil over medium heat. Reduce heat to low, cover and cook for 15 minutes. Remove from heat and fluff.
2. In a large skillet, place the olive oil over medium heat. Add the garlic and sauté until lightly golden. Add the asparagus and onion. Sauté for 5 minutes, until the asparagus is bright green and the onions are translucent. Season with salt and pepper. Add sun dried tomatoes and sauté for 1 minute. Remove from heat.
3. In a large salad bowl, combine the arugula, quinoa, warm veggies and sprinkle with the goat cheese.
4. Serve with a side of grilled or baked chicken breast, or other lean protein.

Nutritional Analysis: One serving equals: 137 calories, 6g fat, 323mg sodium, 10g carbohydrate, 3g fiber, and 7g protein

Cherry Hill’s Top Personal Trainer Kevin Hensel owner of Fit-4-Life

One of the most popular questions that I’m asked is, “How can I get great abs?”

You may have pondered this question at some time or another.

Many people are frustrated by their waistlines, to the point of giving up after doing dozens of crunches with zero improvement.

It’s time to forget everything you’ve heard about how to sculpt your abs.

Quite simply, crunches alone won’t give you a six pack.

Doing crunches with the hope that it will transform your abs from flabby to muscular is to believe in one of the most widely held fitness myths. I’m talking about the spot reduction myth.

Training one area of your body will not specifically burn fat from that spot.

Are you training as if spot reduction worked? Doing dozens of crunches in the hopes that layers of fat will disappear?

Sit-ups, crunches and planks will not cause your muffin top to disappear.

But a drop in overall body fat will do that for you.

So you want the secret to great abs?

The secret is a winning combination of fat burning cardio, resistance training and clean eating.

It is fully possible for you to dramatically shape up your waistline.

Yes, Y-O-U.

My clients routinely lose weight and transform their bodies. You can do it too.

Answer the following questions to see how your current routine measures up:

How often do you exercise? If your answer was anything less than 4 times a week, then that’s the first thing getting between you and flat abs.

How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this?

I’m sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn’t a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right.

Cardio exercise is all about maintaining an effective level of intensity. This doesn’t mean that you should be out of breath or gasping for air. It does mean that you need to push yourself.

Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again the key here is to find the right intensity and to keep each muscle group guessing.

Do you eat a clean diet? Diet is a big stumbling block for most people – especially as it relates to their midsection. Here’s a fact: If your diet is out of control then your abs will be too. You can’t trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.

• Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation – feel free to recruit me to help out with this part. Together we’ll chart improvements for your diet and adjust your calories for maximum results. I love www.myfitnesspal.comto track your calories online (totally free)
• Just say “No” to junk food. While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world – it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.
• Eat more frequently. The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast – as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.

You should now understand why you are better off not wasting time on crunches – while it is important to exercise your abs a couple of times a week, you won’t expect fat to fall of that area after 100′s of crunches.

Do you want to flatten and sculpt your waist once and for all? Simply decide that you really want it. Commit to yourself – you deserve it.

See me for fat-blasting workouts that deliver results. Together we will get you on a program that will melt the fat off your abs, exposing shape and definition.

Call or email me today to get started.