Articles from February 2010



PULLUPS: Power of women’s strength!

RECOGNIZE A GREAT ACCOMPLISHMENT! Amy and Lauren are personal training partners.   They share the hour together and they both have made some awesome changes.   Amy does not notice the back pain much any more.  Lauren has gotten back her leg strength from knee surgery a few years ago.   They both feel increases in endurance and [...]

Lisa Success continues, part 2

Another month has gone by and Lisa just continues to improve.   She has become addicted to the “TABATAS” and is enrolled 3 times per week. Her waist is shrinking down, her energy is great and she has the determination and drive to get her where she wants to be.  Lisa wants to lose some weight, [...]

Oatmeal Cookie – what is your favorite recipe?

I found this recipe in clean eating magazine and modified it… 1  1/4 C Quick cook multi grain oatmeal 1/2 C spelt wheat flour or gluten free flour 2 tbsp flaxseed meal 1 tsb cinnamon 1/4 tbs sea salt 1 tsb baking powder Mix all dry, put aside 3 egg whites 1/2 c agava nector [...]

Sharing Recipes, Converter to a healthier verision

I want to share mine and your recipes with everyone reading this blog. I am good at modifing recipes to make them a healthier options… so  post your favorite recipe in the comments  and i will update it for you. We will start a recipe library for a healthy lifestyle. 

Trainers Leg Workout today

Warm up with Leg press: 10 reps each: 90#  180#, then Barbell squat 95 #, 10 reps Free weight BB squats: 10 reps: 115#, 135#, 145#, 145#, 145# Sumo Deadlifts: 10 reps: 95#, 115#, 135#, 135# No Rest til end of set: 25# DB: 20 low pump lunges per leg, directly into  70# leg curls, [...]

Chicken & Shrimp Stir fry

Shrimp & Chicken stir fry   1 lb boneless, skinless, fatless chicken breast diced in cube size 1 lb of shrimp cleaned 8 oz Barilla Plus thin pasta cooked al dente 2 cups of asparagus 4 cups of broccoli 1 cup of carrots 2 cups of string beans 1 cup sliced water chestnuts 6 TBSP [...]

Stress Makes Us Fat. How and Why?

Stress and other lifestyle factors work through complicated hormonal and metabolic mechanisms that alters not only the amount of calories we eat but also where on the body we store them.  And mostly importantly which type we burn; sugar, fat, or muscle. If you understand the impact of stress has on our body and why [...]

5 Healthy Breakfast meals

Breakfast: approx 250 to 300 calories: 15+ g protein, 4+ gram of fat, approx 30-50 G of carbs Day 1: spray pam 1 whole egg & 2 egg whites scrabbled or omelet 1/4 c fat free or 50% reduced fat cheese 2 slices of whole grain bread: wheat or rye Spray butter the toast 1/2 [...]

Cardio Blast on treadmill – Advanced level

This is an running workout, so if you do not run or have very low fitness level, this is not your workout I like to use a heartrate monitor to maintain a high to very high intensity level… your breathing is also a good way to tell how hard you are working. Warm up for [...]

Thanksgiving Fat Blaster workout

My clients asked me to offer a fat blasting workout at thanksgiving so they could burn off that large feast on thanksgiving. So I offered friday and saturday, a 90 minute workout. It was a huge success, We had 8 on “Black friday” and 16 on saturday. Some folks enrolled in both days, such brave [...]