Articles from March 2018



A Healthy Muffin Recipe

Pre heat oven 350 degrees 2 C of wheat/quality grain flour 1 c Oat bran ½ C of sugar or splenda 1 tbs baking power 1 tbs baking soda Mix all dry ingredients together 3 med bananas mashed 4 egg whites ¼ c of olive oil 8 oz fat free sour cream 2 tbs vanilla […]

Round Rock, Cedar Park, Georgetown, and Pflugerville Personal Training

Portion Size Estimates Here’s a fast and simple way to know if you’re really eating a single portion. Carbohydrates What it is: As the body’s main fuel source, carbohydrates help build energy for the brain and muscles. Carbs  include whole grain breads, pastas, brown rice, couscous, quinoa and potatoes. Portion Size:  A fistful is equal to one serving of carbs (this will […]

Escape the weight loss trap by Austin, Round Rock, Pflugerville Personal Trainer and Fitness Consultant

The idea that there is one diet that fits all people is like saying there is one athletic event all people will excel at. In sports, athletes become champions when the chosen event matches that person’s unique metabolic expression, psychology and preferences. Nutrition is no different. We humans crave certainty so much that we would […]

Weekly meal planning: to get lean or lose weight

  Today is Sunday March 13th and i just spend 90 minutes today and 20 minutes yesterday preparing my main meals for the week.   Saturday i cooked jasmine white rice and 6 serving of grass feed chili, lean with some kidney beans and lots of spices for taste. Sunday i cooked 1.5 pounds of shrimp […]

Baby Spinach Goat Cheese Omelettes

2- 1 oz slices whole grain bread 4 tsp raw honey Omelettes: 2 Large eggs 5 egg whites 1/4 c skim milk 2 tsp safflower oil and /or spray pam Fillings: 2 C baby spinach 4 scallions finely chopped 1/2 tsp rosemay 2 oz goat cheese crumbled 1/4 tsp sea salt in med bowl, whisk […]

Women and strength = great metabolic rate

Ladies don’t be scared of weights… they are your best friend when it comes to managing your weight, reducing body fat, and keeping your arms, legs, abs and glutes tight and shapely. No bulk just a beautiful lean contured body!