Leaving town for a summer get-away? If you’re not careful your trip will quickly turn into a fat trap states Marlton Personal Trainer Kevin Hensel owner of Fit-4-Life Training Studio.

I don’t want your fitness results to disappear before you return home. Keep reading for my 2 simple steps to avoid the dreaded vacation fat trap.

There are plenty of strategies and techniques out there for staying fit on vacation, but most are fairly complicated. I’m not going to give you a list of 27 things to remember in order to avoid those vacation pounds – you are getting away to relax, after all! I’ll keep this simple and effective.

The following 2 steps are all that you need to take with you on your vacation to ensure that you come back looking and feeling amazing.

Step #1: The 1/3 Rule
Most vacation pounds are gained as a result of constant indulgence. Each meal becomes an opportunity to eat your heart out to the tune of “I’m on vacation!”

Look, I get that you’re on vacation and want to enjoy the richer tastes of life, but doing so at every meal is going to do a lot of damage to your waistline.

Rather than indulging constantly, I want you to adopt the 1/3 Rule. This means that only 1/3 of your meals ought to be eaten with the mindset of “I’m on vacation.” At this one meal each day you are allowed to eat things that are normally off-limits. Enjoy your favorites and do so with no guilt.

At your other 2 meals each day you’ll keep things lean and green. Fill up on lots of greens, veggies, and lean proteins. Pass on the breads, grains, potatoes and anything with sugar. Drink water, and avoid beverages that contain calories.

Step #2: The Exercise Rule
This step is just as important as the first one, so don’t drop the ball on this one: Each and every day you must do some form of exercise.

Notice I said some form of exercise. I didn’t say that you had to go to a weight room to do a traditional workout. While on vacation, exercise should be diverse and exciting.

Your vacation activities can become your workout. Take a hike, go exploring on foot, swim in the ocean or bike through a foreign town. If you aren’t able to fit a vigorous activity into your day then start by doing this body weight routine:

• 20 push ups
• 30 seconds of jump squats
• 20 walking lunges
• 30 seconds of plank hold
• 30 seconds of rest
• Repeat from the top 3 times

Here’s a great at home/gym workout video I created using just dbs and/or elastic resistance

http://personaltrainerincherryhill.com/top-voorhees-personal-trainer-strength-workout-videos/

Enjoy your vacation! And when you get back into town call or email me for a fitness and fat reduction consultation and I’ll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.

Kevin Hensel is Marlton’s Most In-Demand Personal Trainer

How long have you been trying to lose those last 10 or 20 or 30 pounds?

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.

Did you ever think that a salad could have more calories and fat than a serving of fried chicken states leading marlton personal trainer Kevin Hensel?

Most people believe they’re making a smart diet choice by opting for a salad, but end up sabotaging their weight loss goals.
Don’t get me wrong – salads are a great way to get your recommended daily allowance of fruits and veggies and are often full of nutritious goodness. Made with the right foods they can also be a great meal for those seeking to lose some weight.

Next time you inspect the salad bar or your refrigerator for ingredients to toss in your salad, keep the following tips in mind.

Fruits and Vegetables Leafy greens and veggies should be the base of your salad. Choose as many vegetables as you would like. Choose from mixed greens, broccoli, sugar snap peas, spinach, cucumbers, onions, peppers, cauliflower, mushrooms, green beans, zucchini, shredded carrots, radish, sprouts, cabbage, beets, tomatoes, and whatever veggie you can think to add. At only 25 calories per serving, vegetables are loaded with vitamin C, folic acid, potassium, fiber, and antioxidants. So the more veggies, the better!
In addition to all your other veggies, go with the darkest green lettuce you can find. Choose Romaine, spinach, mustard leaves, or green leaf over iceberg for increased nutrition. Leafy greens come in at less than 20 calories per two cup serving and provide folic acid, antioxidants, vitamins, and minerals.
Fruit is also a great salad option, as they add sweetness and nutrition to your salad. Try fruit such as cranberries, grapes, sliced strawberries, tangerines, or apples, and watch your plain old salad transform into a piece of culinary art.

Protein If you find yourself feeling hungry soon after eating a salad, add some protein the next time. Good sources of protein to toss in a healthy salad include hard-boiled eggs or just the egg whites, grilled chicken, grilled salmon, steamed or boiled shrimp, tuna packed in water, low-fat cottage cheese, or roasted turkey breast. A good serving size of this protein would be three ounces.
If meat or animal products aren’t your thing, add about three quarters cup of one or more of these protein sources to your salad: lentils, tofu, black beans, garbanzo beans, chickpeas, or a small amount of nuts (they’re also high in fat, so don’t over-do them).
Tempting as they may be, avoid fried, crispy, or saucy items that many add to salads.

Extras Though many salad extras may be packed with nutrition, they are often also full of calories. On average, extras add approximately 600 calories to an otherwise low-fat salad. A good rule of thumb when it comes to preparing a light salad is to choose just one high-calorie extra or two half-portion extras. Popular high-calorie add-ons include fried noodles, cottage cheese, pepperoni, avocado, bacon, blue cheese, croutons, cheese, or nuts.
If you love the taste and texture of croutons, try crushing a few and sprinkling them over your salad. If your salad doesn’t seem complete without cheese, try a strong flavored cheese like Feta or Parmesan. A small amount will go far. Also, use chopped nuts instead of whole to get more bites of a good thing.

Dressing Dressing often makes the salad. Unfortunately, it can also make a salad a high-calorie event. The average vinaigrette contains 50 calories in one tablespoon, while the same amount of ranch dressing contains about 90 calories. Plastic containers or dressing packets at restaurants contain four tablespoons of dressing. The entire packet adds an additional 200-360 calories. As if that weren’t enough, many dressings also contain saturated fat. This raises cholesterol and the risk of heart disease.
Instead of grabbing the first dressing you see, look for a low-fat, low-calorie option. A healthy dressing choice is a couple teaspoons of olive oil mixed with vinegar or lemon and spices or herbs. Instead of drenching your salad in dressing, dip your fork into dressing before taking a bite of salad.

Remember, eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.

For an exercise program to be challenging it must always be changing. That’s why my workouts are never the same.
It’s my goal to get you into the best shape of your life. Call or email me today to begin your transformation.

By now you’ve just about had it.

You’ve been exercising and eating healthy for ages, but haven’t met your weight loss goal.

What gives?

It’s an issue that every whole-grain-veggie-and-lean-meat-eating health-seeker faces at some point in their fitness journey.

Until you come face-to-face with one ugly truth about yourself, you’ll always be stuck in this limbo of doing the right thing, eating healthy and yet not having the stunning body to show for it states leading marlton personal trainer Kevin Hensel.

Once you conquer this last issue, you’ll quickly achieve your ultimate goal and will slide into the on-going maintenance phase.

Here’s your problem: You eat too many calories.

That’s it.

Master this problem and you’ll quickly and easily achieve the body of your dreams.

“But I only eat healthy calories, so quantity doesn’t really matter,” you’re thinking.

While I applaud you for eating healthy calories, you’re fooling yourself if you think quantity isn’t an issue.

Calorie Counting Works
Have you heard of the professor from Kansas State University, Mark Haub, and his famous junk food diet?

As an experiment for his nutrition class, Haub put himself on a diet of almost exclusively candy bars, packaged cakes and processed snacks. The catch was that he only ate 1800 calories each day – when his previous diet, of normal and healthy foods, was about 2600 calories each day.

Within two months Haub had lost 30 pounds and his BMI dropped from the overweight category down to normal.

While I would never recommend eating junk food, this is quite a dramatic demonstration of how reduced calorie intake works for weight loss.

How many calories do you eat each day?

If you don’t know the answer, then get excited because this one weight loss tool will change everything for you.

Start Your Food Journal
Food journaling used to be a cumbersome act that involved lugging around a journal, writing down each food item throughout the day then looking everything up at the end of the day to manually tally calories.

Not so anymore.

Today food journaling has gone digital. Tracking calories takes only seconds of your time.

Download a food journal application to your smart phone and at the touch of your fingers you’ll be able to look up food items and instantly see your running calorie tally.

Meet with your doctor to determine a daily calorie count that will allow for safe weight loss and diligently maintain that number. Eat healthy, fresh foods and when you decide to indulge, do so within your target calorie range.

This one small, proactive step will give you structure and clarity when it comes to making food choices and will quickly result in pounds lost and goals achieved.

Once your goal weight is met, your target calorie range will be adjusted for maintenance.

To meet your weight loss goal quicker, pair your calorie-specific eating with a consistent and challenging exercise routine.

My exercise programs are specifically crafted to get you into amazing shape.

I’d love to hear from you. Call or email today to get started.
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Your Digital Food Journal

If you have a smart phone, then doing your food journaling digitally is a no-brainer. The process is incredibly quick and painless. Here are 2 top-rated apps:
•www.myfitnesspal.com : This app is free and works on the Web, Iphone, Ipad, Android, BlackBerry and Windows phones.
•www.fatsecret.com : This app is also free and works on the Web, Iphone, Ipad, Android or Blackberry.

Try out different food journal apps until you find one that is easy for you to use, works well with your phone and makes tracking your calories simple and fun. I prefer my fitness pal because it integrates reallly well with restaurant databases, so if you eat out ofter you will be able to quickly pull up nutritional info.

Once you decide which app works for you, now it’s time to get journaling!

Stay within your target calorie range and watch as the pounds drop. We are the leading marlton personal trainer authority.

The world of fitness and weight loss is often confusing, with contradictory information swirling about. I’m going to cut through the confusion and make things really simple for you.
Below is a list of 5 foods that you should never eat.
These foods will derail your fitness and weight loss efforts every single time.
In addition, I will suggest a healthy substitute for each of these off-limits foods.
By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.
Do-Not-Eat #1: Anything Fried Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers.
Try This #1: Broiled If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.
Do-Not-Eat #2: White Bread White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.

Try This #2: Sprouted Grain Bread If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life. Do-Not-Eat #3: Creamy Salad Dressing You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.
Try This #3: Vinegar Dressing Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.
Do-Not-Eat #4: White Rice I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.
Try This #4: Brown Rice Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of long grain brown rice.
Do-Not-Eat #5: White Sugar Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.

Try This #5: Fruit Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.  Agave nectar is a great natural sweetener that is low on the glycemic index.
Eating right, along with challenging exercise, is the formula for a toned, lean body – so guarantee your results by teaming up with me.
Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Here’s to a Happy New Year and to getting everything that you want out of 2012.

Today you have a clean slate with a brand new year spread out in front of you, filled with endless possibilities.

How will you harness your potential to create the very best you? I recommend using the teachings of Dr. Maxwell Maltz in his legendary book ‘The New Psycho-Cybernetics’.

Dr. Maltz created the original science of self improvement and success, so who better to turn to when you’re ready to take your life to another level. His teachings have stood the test of time.

Take the following and get all that you want out of 2012:

1) Use Your Imagination
If you thought that imaginations were only valued in preschool, think again. One of the key points in ‘The New Psycho-Cybernetics’ is the technique of using your imagination to reprogram and manage your self image.

You may have been exposed to self improvement strategies that tell you to ‘act as if’ or to ‘fake it till you make it.’ Those typically don’t work because your self image is still the same.

According to Dr. Maltz, your self image is the key to changing your actions and habits. If you want to lose 50 pounds, you first have to think of yourself as someone 50 pounds lighter.

Spend time in your imagination. See yourself 50 pounds lighter. Experience a day in your life at this slimmed down size. Imagine everything down to the smallest detail.

According to Dr. Maltz, this imagination time will begin to change your self image to that of a person 50 pounds lighter, and your actions and habits will fall into place.
2) Reject Negative Thoughts
Negative thoughts will undoubtedly arise as you use your imagination to see your ideal self. “I’m not really going to lose 50 pounds.” “I’ve tried losing weight before and it never works. I’m always going to be overweight.” “This imagination stuff is bogus. It won’t work for me.”

Dr. Maltz says that the instant you receive a negative thought simply dismiss it. Don’t spend any time on it at all.

The quicker that you dismiss negative thoughts, the less impact they will have on your self image. Also you’ll find that fewer and fewer negative thoughts arise once you get into the habit of dismissal.

3) Be Nostalgic For The Future
It’s so easy to be nostalgic for the past, especially when you only remember the good stuff. But what good does it do for you to wish for things that are long gone?

Dr. Maltz recommends developing nostalgia for the future.

In your imagination you’ve already lost the 50 pounds, so start pining for the future! Your self image will lock onto that picture and your nostalgic feelings will fuel the fire.

4) I’m The Kind Of Person That…
What kind of person are you?

• I’m the kind of person that loves sweets.
• I’m the kind of person that hates exercise.
• I’m the kind of person that can’t lose weight.

OR

• I’m the kind of person that eats fresh and healthy food.
• I’m the kind of person that keeps fit.
• I’m the kind of person that maintains an ideal body weight.

Your self image will fulfill any label that you put on yourself. The power is all in your hands.

What kind of a person do you want to be in 2012?

If losing weight is something you’d like to do this year, then call or email to set up a consultation. I’m the kind of person who LOVES to see clients like you achieve their goals!

There is nothing quite as frustrating as seeing your results fizzle out.

This is a common place to end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day all results screech to a stop.

Why does this happen? And, more importantly, how can you prevent it?

Your muscles adapt quickly to any repetitive routine. Remember that the definition of ‘insanity’ is to do the same thing over and over while expecting different results. This holds true for your workouts.

When your results stop, it’s time to do something new.

• The problem: Your muscles have adapted to your routine.
• The Solution: It’s time to apply the concept of muscle confusion.

Muscle confusion is a way to keep your body guessing by changing your routine.

I have good news – the following 4 strategies are guaranteed to crank your workouts up to the next level and to deliver better results.

Strategy #1: Use a Drop Set

Drop sets are often used to fight off exercise plateaus. This technique is great for increasing muscle strength, endurance and for adding to the cardiovascular benefit of your workout – which results in more fat burn.

This is how to do a drop set: When you perform an exercise to exhaustion, don’t stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set. Use this technique only once or twice per workout, on the final set of the exercise.
Strategy #2: Focus on Negatives

Each time that you do a weight lifting repetition you are using three types of strength.

1. Positive strength: lifting the weight.
2. Static strength: holding weight in a contracted position.
3. Negative strength: lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of each repetition is just as important as the positive portion, possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Strategy #3: Use Active Rest

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

• High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
• Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they’re straight and you’re in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
• Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
• Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
• Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
• Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you’ve done both legs, jump straight into a squat.
• Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

Strategy #4: Modify the Exercise There are certain exercises that are considered ‘staples’ in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…

While you shouldn’t throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

• Squat on a Bosu ball or balance board.
• Place a weighted bar across your shoulders and do walking lunges.
• Use an exercise ball for chest presses instead of the bench.
• Do a full squat between each repetition of shoulder presses.
• Do a shoulder press between each repetition of bicep curls.

If you’d like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.

If your stomach isn’t as flat as you’d like it to be then you have come to the right place.

Exercise alone will not get you a toned stomach – diet is a huge part of the equation.

Below I have compiled 5 very easy tweaks to your eating habits that will dramatically flatten your abs.

Diet Tweak #1: Don’t eat after 6pm
This is such a simple and effective way to lose fat. Late night eating is the most damaging to your waistline, so cut it out completely.

•Brush your teeth immediately following dinner. Once your teeth are brushed, you’ve put a period to the end of your consumption for the day.
•Change your evening routine. If you’ve always ended your day watching your favorite shows with your hand in the snack bowl, then now is the time to change things up. Find activities that don’t revolve around food and stick with those.
•Make it a habit. The first few weeks will be the hardest, but soon your new no-food-after-6pm routine will feel normal.
Diet Tweak #2: Cut back on carbs
Notice I didn’t say to cut out all carbs, but rather to cut back on carbs. These diet tweaks are meant as lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and very effective way to lose weight.

•Always choose whole grain bread and pasta over white. Whole grains are less likely to be stored as fat than processed grains.
•Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta serving.
•Avoid carb-filled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.
Diet Tweak #3: Eat more fiber
Most people simply do not get enough fiber in their diets. Fiber is essential when it comes to getting lean since it is low calorie while filling you up.

•Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens for a guiltless meal. *Try the recipe for Grilled Salmon and Peach Salad below.
•Make veggies a part of every meal. The benefits of eating more vegetables are too numerous to list, just know that your body will become healthier and leaner with each fibrous bite.
•Fruits are a delicious source of fiber. Incorporate fresh, seasonal fruits into your daily diet.
Diet Tweak #4: Drink tons of water
Drinking plenty of water is another extremely simple way to promote weight loss. Chronic dehydration leads to false hunger signals and unnecessary calorie consumption.

•Drink a large glass of water before each meal. This will prevent overeating.
•Choose water instead of sugar-filled sodas and juices. Sugar-filled drinks are a huge weight-gain trap.
•Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant hydration.
Diet Tweak #5: Enjoy natural sweets
Traditional sugar-filled sweets will quickly add up around your waistline. Instead of going for sugary sweets, enjoy natural sweets.

•Fruit is nature’s candy. Reach for sweet, seasonal fruit for dessert.
•Avoid foods that contain white sugar or high fructose corn syrup. Consider these items ‘anti-flat-abs’.
•Use wholesome sweeteners such as pure maple syrup, brown rice syrup or dates in your recipes instead of white sugar. Eliminate white sugar from your kitchen.
Eating right, coupled with challenging exercise, is the formula for a toned, lean body – so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

If you’ve ever lost weight, you know how hard it is to keep it off.

Ever wonder why some people are able to keep weight off, while others put it right back on? Read on for the 7 Secrets to Maintain Weight Loss. (And if you still have pounds to lose, these 7 secrets will help you too.)

Secret #1: Keep on Moving
If you’re serious about keeping the weight off, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training. While out of the gym make an effort to move as much as possible by taking the stairs, going for walks or jogs and participating in recreational activities.

Secret #2: Be a Healthy Eater
Sorry, you can’t go back to eating at the drive thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:

Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.
Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don’t have to swear off chocolate forever, just eat it occasionally with portion control.
Eat a balanced diet. Include a variety of fruits and vegetables, lean meats and whole grains.
Secret #3: Turn off the TV
The average person watches a whopping 35 hours of television each week. People who successfully maintain weight loss, on the other hand, watch an average of 7 hours or less. TV watching encourages snacking and puts you in a sedentary position on the couch. Spend less time in front of the TV and enjoy longer lasting weight loss.

Secret #4: Keep it Simple
While it is important to keep a variety of fruits and vegetables in your diet, your diet should be fairly simple. Create a repertoire of basic whole foods: fruits, vegetables, lean meats, whole grains, beans and nuts. When you cut down on your options it becomes easier to stick to your plan, making weight loss guaranteed.

Secret #5: Track Yourself
Your biggest fear is gaining back every solitary lost pound, but don’t be afraid of your scale. Weigh yourself at least once each week to monitor any gains. If the numbers begin to climb then reduce calories and increase your exercise.

Secret #6: Eat for the Right Reason
Emotional eating is one of the top reasons that people are overweight. It’s very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you’re going to have to eliminate emotional eating.

Secret #7: Forget All-Or-Nothing
No one is perfect – not even you! There will be days when you eat more calories than you should have. There will also be days when you miss a workout. Don’t let small slipups send you into a tailspin of all-or-nothing sabotage. Simply get back to your healthy lifestyle rather than letting yourself backslide into your old habits.

Don’t be one of the many who skip these 7 secrets and instead return to life pre-weight loss. You worked hard to be where you are – you deserve to keep it.

I’m always available to help you achieve any fitness or weight loss goal. Call or email to get started on a solid exercise program that will change your body and life forever.

The main reason that you’re not happy with your weight is because of what you eat.

It’s hardly your fault.

Have you ever stopped to notice how many times you’re bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question “What’s for dinner?” has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First you need to block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job.

It’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

•Refined sugar / corn syrup
•Fried / fatty food
•Full fat dairy food
•Processed food with chemical additives
Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

•Scrambled egg whites, sliced tomato and whole grain toast
•Whole grain oatmeal, sliced fruit and a Shaklee protein shake
•Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg
Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

•Dark baby greens topped with chopped chicken breast and diced tomatoes
•Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
•Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard
Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

•Grilled white fish (tilapia/flounder), sautéed spinach and whole wheat couscous
•Baked chicken breast, steamed broccoli and brown rice
•Try the recipe for Chicken Quinoa Stir Fry below
While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation.

Your exercise routine should be challenging and should be done on a regular basis.

I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me—call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.

Dr. Joseph Mercola, a well-known health advocate, has an interesting take on exercise.

He believes that it should be prescribed, like any other medication, in daily doses.

“The simple act of writing out a prescription for exercise is an excellent approach to being proactive in regard to your health. It’s also far more logical, inexpensive and actually radically reduces your risk of most every chronic disease known to man. A daily exercise routine is one of the main factors in achieving optimal wellness.”

Whether you think about it or not, each day you are faced with the option to get your daily does of exercise or not.

Will you find the time to hit the gym today, or will the busyness of the day leave you exhausted on the couch? Quite frankly, you don’t have reasons to not do it – you only have excuses.

If you are like most then exercise isn’t at the top of your list of favorite things. You’d rather be immersed in a bowl of ice cream, enjoying their favorite TV show or dining out with friends instead of sweating in the gym.

But the fact is that your favorite things add inches to your waist, and you know that a larger waist equals an increase in health problems, not to mention an overall decrease in your quality of life.

It’s time to get serious about exercise.

You could start by changing your attitude toward exercise. If you go into it with a bad attitude, chances are you won’t enjoy it. It’s time to accept the fact that you can enjoy exercise.

Consider the following:

• Have you written off exercise based on a particular type of routine – maybe you would enjoy something different. The truth is that no one can deny how great it feels to accomplish a challenging workout. It’s rewarding, invigorating and feels great. You simply need to find the right form of exercise for you.
• Try to pinpoint the main reason that you dislike exercise. Is it the uncomfortable workout clothes that you own? Maybe it is time for a new style. Is it trying to decide what machine to use at the gym? Maybe it is time for a personal trainer (more on that later). Is it the pain that you feel in your shoulder when swimming? Maybe it is time to find a new form of cardiovascular exercise – one that won’t aggravate your injury.

See, the truth of the matter is that there are many different forms of exercises that will give you the results that you want. Don’t like the gym? There’s a program for you. Don’t like running? There is an alternative. Don’t have the time? There are time friendly exercise routines that will give you incredible results in under an hour.

Like I said, when it comes to exercise you have tons of options. But it all starts with ditching the excuses and asking a qualified fitness expert like me for the right program for you.

Is it really that easy? Yes.

So where do you begin? Just pick up the phone and give me a call or simply reply to this email and let me know that you’re ready to get in the best shape of your life.

Exercise is your new prescription medication – don’t forget to take your daily dose!

Personal Chef Christina Dimacali Healthy Cooking Lesson In 20 Minutes Or Less – Don’t Fear Tofu!

As seen on NBC 10 Show, ABC, & Fine Living Network

Healthy, delicious food doesn’t have to take forever to prepare and you don’t have to be a chef to prepare it. Personal Chef Christina Dimacali (aka my wife) knocked the socks off  local Marlton residents at marlton personal trainer studio Fit-4-Life with a Healthy Weeknight Cooking Lesson including Creamy Penne with Mushrooms and Asparagus and a Cherry Tomato Salad on (Read full recipes below and watch video highlights – tofu revealed)

Wednesday October 13; 7:15PM – 8:15PM.

Let’s face it, you simply can’t lose weight eating out all the time (it’s just not possible). You have to learn how to be proficient in the kitchen. You don’t have to become a chef you just need to know the basics. Chef Christina takes out all the guesswork she provides invaluable insight on how to cook quick, healthy, delicious meals.

If you couldn’t attend the October 13 cooking lesson, no worries. Christina also provides private individual and group cooking lessons (Click here for schedule of upcoming classes) and if you’re just too busy to cook she’ll even custom create a menu just for you and prepare the meals for you at your home. Check out all the details on her website at www.cyplate.com .

Cherry Tomato Salad

Serves 4

1 pint cherry tomatoes, halved

½ teaspoon kosher salt

1 Tablespoon thinly sliced shallot

1 cucumber seeded and diced

1/2 teaspoon dried oregano or thyme

1 1/2 Tablespoons olive oil

2 teaspoons red wine vinegar

Salt and freshly ground pepper

Directions:

1. In a large bowl combine tomatoes and salt.  Let rest at room temperature for 15 minutes.  Discard any juice from the bowl. 
2. Add remaining ingredients to the bowl.  Toss gently and let rest for an additional 15 minutes.  Season with salt and pepper, toss again and serve.

Nutritional Info:  75 cal, Carb 5.8g, Fat 5.4g(0.8g sat), Protein 1.2g, Fiber 1.5g

Creamy Pasta with Mushrooms and Asparagus

Serves 8

12 ounces rigatoni or penne pasta

2 cups fresh basil

14 ounces lite firm silken tofu drained

1 teaspoon salt

1/2 teaspoon pepper

2 Tablespoons olive oil

1/2 cup grated Parmesan cheese

2 garlic cloves crushed

1 teaspoon olive oil

10 ounces chopped mushrooms

1/2 cup thinly sliced shallots

1 1/2 cups asparagus sliced into 1” pieces

1 Tablespoon lemon juice

Directions:

1. Prepare pasta according to package directions.
2. Combine basil through garlic in a blender and process until smooth.
3. Meanwhile heat 1 teaspoon olive oil in a large skillet over medium heat.  Add the mushrooms and shallots; sauté until shallots start to soften and most liquid evaporates. 
4. Add asparagus to the pan; saute an additional 2 minutes.  Place mixture in a large bowl. 
5. Place the empty pan over low heat.  Add the basil mixture and warm.  Do not boil!
6. 6.      Add the cooked pasta to the pan and saute for 2 minutes.  Pour into the bowl of vegetables.  Add lemon juice.  Toss and serve. 

Nutritional Info:  250cal, Carb 35g, Fat 6.9g(1.8g), Protein 14g, Fiber 4.6g

Well it’s that time of year again to dust off your outdoor BBQ and get ready for some grillin’ and chillin’.  Here are some great summer grillin’ recipes and tips that won’t throw your diet down the toilet when you hit the BBQ.  Yeah I even threw in a dessert and great summer cocktail – you gotta have some fun (everything in moderation!!)   I was feeling a little festive so I also added a vegetarian dish. 

• Keep your outdoor grill clean and well-maintained.
• Wash the grate each time you use your grill or use grill liners.
• Keep raw meats in the refrigerator or in a cooler until cooking time.
• Keep raw meats separated from cooked foods and fresh fruits and vegetables.
• Cook meats to the proper temperature – use a meat thermometer to be sure.
• Don’t overcook your meats and remove any charred black portions.
• Trim excess fat before cooking to reduce the risk of flare-ups that burn the meat.
• Choose leaner cuts of beef, fish, poultry or game meats instead of hot dogs, high fat hamburgers and sausages.
• Marinate meats before grilling to reduce the formation of hetrocyclic amines, and to add flavor.
• Add sauces at the end of the cooking time to prevent burning.
• Grill your vegetables such as potatoes, zucchini, peppers and egg-plant.

Mini Portobello Sliders

Each succulent mini burger also features tender grilled zucchini, squash, and eggplant. Serve with a green salad.

Yields: 12 burgers Total Time: 45 min Prep Time: 10 min Cook Time: 35 min

Ingredients

• 12 medium portobello mushrooms
• 2 small Italian eggplants
• 2 yellow squash
• 2 zucchini
• 1/2 teaspoon(s) sea salt
• 12 mini brioche buns or dinner rolls
• 1 1/2 teaspoon(s) sesame oil
• 1/2 teaspoon(s) sesame seeds
• 9 ounce(s) Swiss cheese , thinly sliced

Preparation
1. Heat grill or grill pan to medium-high heat.
2. Trim the stems from the mushrooms. Slice the eggplant, squash, and zucchini into 1/4-inch-thick rounds. Brush vegetables with canola oil, sprinkle with salt, and grill until softened and grill marks have formed — about 10 minutes each side. (Brush with oil as needed to prevent sticking.)
3. Transfer to a baking pan. Heat broiler to low. Split the buns, brush the tops with the sesame oil, and sprinkle with sesame seeds. Layer the squash, zucchini, eggplant, and mushroom on the bottom bun halves. Top each with cheese and broil until cheese melts, about 1 minute. Top with remaining seeded bun tops and serve hot.

Nutrition
(per serving) Calories 280, Total Fat 14g, Saturated Fat 0, Cholesterol 35mg, Sodium 440mg, Total Carbohydrate 28g, Dietary Fiber 5g, Protein 12g

Grilled Filet Mignon with Vegetable Kebabs

http://www.eatingwell.com/recipes/grilled_filet_mignon_with_vegetable_kebabs.html

From EatingWell: June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
You might be tempted to save beef filet for special occasions, but this low-fat cut is actually perfect weekday fare: it cooks up fast, stays juicy and carries other flavors perfectly. The kebabs are a wonderful mix of lemon, herbs and fresh vegetables.

4 servings | Active Time: 20 minutes | Total Time: 30 minutes

Ingredients
• 1 lemon, zested and juiced
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 16 cherry tomatoes
• 10 ounces white mushrooms, stemmed
• 1 medium zucchini, halved lengthwise and sliced into 1-inch pieces
• 1 small red onion, cut into wedges
• 1 pound filet mignon steak, 1 1/2 to 2 inches thick, cut into 4 pieces

Preparation
1. Preheat grill to high.
2. Combine lemon zest, lemon juice, oil, oregano, salt and pepper in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add tomatoes, mushrooms, zucchini and onion to the remaining marinade; toss well to coat. Thread the vegetables onto eight 10-inch skewers. Drizzle the vegetables and steak with the reserved marinade.
3. Grill the steak 4 to 6 minutes per side for medium. Grill the vegetable kebabs, turning frequently, until tender and lightly charred, 8 to 12 minutes total. Remove the vegetables from the skewers and serve with the steak.

Nutrition
Per serving : 291 Calories; 17 g Fat; 4 g Sat; 9 g Mono; 70 mg Cholesterol; 10 g Carbohydrates; 27 g Protein; 3 g Fiber; 363 mg Sodium; 529 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 2 vegetable, 4 lean meat

Tips & Notes
• Make Ahead Tip: Equipment: Eight 10-inch skewers (see Tip)
• Tip: When using wooden skewers, wrap the exposed parts with foil to keep them from burning. (Contrary to conventional wisdom, soaking skewers in water doesn’t protect them.)

Grilled Smoky Eggplant Salad

http://www.eatingwell.com/recipes/grilled_smoky_eggplant_salad.html

From EatingWell: July/August 2007

The mellow grilled eggplant melds perfectly with the smoked paprika and tart sherry vinegar that define the flavor of the dressing in this decidedly Spanish salad. Curls of mild Manchego complete the Spanish theme. If you can’t find smoked paprika, substitute Hungarian paprika—the grilled eggplant brings some smoke to the salad on its own.

6 servings | Active Time: 45 minutes | Total Time: 45 minutes

Ingredients
• 2 small eggplants, (about 1 pound total)
• 3/4 teaspoon kosher salt, divided
• Olive oil cooking spray
• 1/4 cup extra-virgin olive oil
• 1 tablespoon sherry vinegar
• 1 small plum tomato, diced
• 1 small clove garlic, chopped
• 1 1/2 teaspoons smoked paprika, (see Note)
• 3 cups mixed baby salad greens
• 2 ounces Manchego cheese, cut into thin curls with a vegetable peeler (see Note)

Preparation
1. Preheat grill to medium.
2. Cut stripes in each eggplant’s peel by running a vegetable peeler down the length of it and repeating at about 1-inch intervals. Slice the eggplants into rounds 1/3 to 1/2 inch thick. Lay them on a baking sheet and sprinkle lightly with 1/2 teaspoon salt. Let stand for about 5 minutes.
3. Blot the eggplant slices with paper towels and lightly coat both sides with olive oil cooking spray. Grill the eggplant, flipping halfway through, until soft and browned on both sides, 9 to 11 minutes total.
4. Puree oil, vinegar, tomato, garlic, paprika and the remaining 1/4 teaspoon salt in a blender until well combined.
5. Toss salad greens with half the vinaigrette in a medium bowl. Arrange the eggplant slices on 6 salad plates. Drizzle with the remaining vinaigrette. Place the salad greens over and between the eggplant slices, then scatter the cheese curls on top of each salad. Serve warm or at room temperature.

Nutrition
Per serving : 141 Calories; 12 g Fat; 3 g Sat; 7 g Mono; 7 mg Cholesterol; 6 g Carbohydrates; 3 g Protein; 3 g Fiber; 280 mg Sodium; 287 mg Potassium
1/2 Carbohydrate Serving

Tips & Notes
• Make Ahead Tip: Prepare eggplant and vinaigrette (Steps 1-4), cover and refrigerate separately for up to 1 day. Bring to room temperature before serving.
• Note: To experience the full flavor of this salad, it’s worth seeking out the two signature Spanish ingredients: mild- flavored, smooth sheep-milk Manchego cheese and smoked paprika. If you can’t find them, substitute Parmigiano-Reggiano and Hungarian paprika.

Grilled Peach Sundaes

http://www.eatingwell.com/recipes/grilled_peach_sundaes.html

From EatingWell: EatingWell Serves Two

Fruit on the grill? Most definitely! Try grilling other stonefruit or pineapple too!

2 servings | Active Time: 10 minutes | Total Time: 25 minutes

Ingredients
• 2 peaches, halved and pitted
• 1 teaspoon canola oil
• 2 scoops nonfat vanilla frozen yogurt or fruit sorbet
• 1 tablespoon toasted unsweetened coconut

Preparation
1. Preheat grill to high. Brush peach halves with oil. Grill until tender. Place 2 peach halves in each bowl and top with a scoop of frozen yogurt (or sorbet) and coconut.

Nutrition
Per serving : 154 Calories; 4 g Fat; 2 g Sat; 2 g Mono; 0 mg Cholesterol; 28 g Carbohydrates; 4 g Protein; 2 g Fiber; 41 mg Sodium; 319 mg Potassium
2 Carbohydrate Serving
Exchanges: 1/2 fruit, 1 other carbohydrate, 1/2 fat

Mojito Makeover

In general, the Mojito is already a better choice when it comes to calories, but the talented folks at the trendy Chapel Hill restaurant Jujube show us how to serve up this Cuban drink with one smart substitution — Splenda syrup instead of simple syrup. Make your own by dissolving 2 packets of Splenda into an ounce of water or purchase Da Vinci’s Sugar Free Sweetener Syrup (available on amazon.com), and keep the bottle on hand for iced teas, coffees, and more.
2 ounces light rum
1 ounce Splenda syrup, Da Vinci’s Sugar Free Sweetener Syrup
1 ounce lime juice
7 mint leaves
Splash of club soda

In a shaker, muddle mint leaves and a lime wedge. Add ice and other ingredients and shake. Pour into tall glass and top with soda.

Calories: 140