Popchips and other great things to try!

Okay, my peeps know I am slightly obsessed with Popchips. I eat at them a lot. The whole bag has 3 servings, 120 calories a serving, 4g of fat, 190mg sodium, 18g of carbs. Now, I am not saying these are “good for you,” because they are still “junk food” but they are a whole heck of a lot better than regular potato chips!

So imagine my delight when I find that my fave health food store Trader Joes, has their own brand of popped chips! For HALF the price I was paying!! I saw them, quickly read the stats and they were near identical, so I grabbed a bag of plain and barbecue.

But it doesn’t stop there!!

Next to them were some chips called “Reduced Guilt Skinny Fries.” It’s described as “air-popped potato sticks with sea salt.” They were the same price as the TJ’s popped chips, and the same amount of servings per bag. The calories are a bit lower at 110 per serving, fat lower at 2g, but the sodium is almost double at 320. I grabbed 2 bags of that anyway. I LOVE salty snacks!

I opened a bag in my car, I couldn’t wait. The sticks were pretty good, not as salty as chips, but enough…with an almost airy taste, which means you will want to eat more. They would be a combination of potato chips and fries.  Love them!  It looks like a lot for 3 servings, so maybe I won’t devour the whole bag in one sitting like the popchips!

Other must grabs when you get to Trader Joes:

Kind bars: If you have a sweet tooth, these are better than ANY candy bar I have ever tasted. Well, my opinion. They even have one drizzled in chocolate. These are addictive! I like to buy them buy the case, about $1.49 per bar.

Raw, unsalted nuts and seeds: I have stock piles of nuts, so I only grabbed some raw, unsalted sunflower seeds this time. But try almonds, cashews, pecans, walnuts, pumpkin seeds or pistachios (they are roasted, but unsalted)

Hummus: If you never tried this, get thee to Trader Joes and try it! A container is only $1.99

Pizza dough: I didn’t get any this time because I went on my lunch break, but this is great for making homemade pizza.

Edamame: Again, go try these. When I was vegetarian is was a good source of protein for me.

Ezekiel bread: This is one of the very few breads considered “clean” and therefore helpful when trying to live healthier. You’ll have to adjust to the taste, and it’s a bit pricey (TJ has their own brand of sprouted bread).

Pitas: They have various sizes, but I like the mini ones for scooping up hummus, but the regular sized ones are good for stuffing with sandwich fixings.

Tea: Trader Joes has some of the best, cheap tea selections…except they stopped making mine awhile ago and I have yet to find a replacement.

To see big results, get comfortable being uncomfortable

Losing weight is not easy, so get ready for some hard work!

No boo-hooing that drinking 8+ cups of water is too hard! In fact, that is not enough! Half your body weight in ounces…plus more if you work out at a high intensity (which you should be).

No complaining that lifting weights is boring, or hard, or you don’t know what to do! Get a trainer, even just for one session to show you what to do. Lifting weights should be done THREE times a week. And after your body adjusts to doing it, add more weights and/or reps. Yeah, it’ll hurt, but SO WHAT!

Ha ha ha! You really believe that 30 minutes of walking will help you lose weight? Okay, good start, but your body would adjust to that rather quickly, then you will have to pick up the pace. For serious weight loss, 60 minutes or more. I didn’t stutter! If you are just going through the motions to say you did something…expect to be comfortable with no results.

Eeew! My egg whites and chicken breasts are not that great with no salt added! Yep, but guess what, I am comfortable being uncomfortable for a bit. Try new seasonings that give your food flavor without adding sodium. And by the way egg whites? Yes, lose those yolks please.

But everybody else is going out and enjoying McDs and Pizza Hut, it’s no fair! Yep, say bye-bye to all the fast food. Hey, I love the stuff myself, but it does not love me. There are a few fast food places where you can make better choices…find them! Subway is high on my list.

“I give up! It’s just so hard, hard, hard!” How many times do we feel like this? What did I just tell you in my first sentence? “Losing weight is not easy, so get ready for some hard work!” There, I repeated it, now read it, underline it, cut it out, post it on your forehead. Heck, I’m a personal trainer, I KNOW what to do, and this does not make it any easier for me. I get tired…I want some French fries…I want to lay down and read a book instead of working out…I want a handful of Skittles and not munch on these apples…oh well!

I hope I made you mad.

Ask the Trainer: How many calories should I eat?

This was a hot topic of discussion yesterday. To a newbie to a healthy lifestyle/weight loss regime, it can be daunting.

And guess what, this Trainer does not have the answer!

I get this question a lot, but because I have not studied nutrition, this is really not my forte. If you listen to my advice, listen with a grain of salt and do your own research or find a nutritionist to help you. All I can offer is my opinion on things.

Okay, that’s my PT disclaimer.

So really, how many calories do you need to lose weight? Going to depend on so many factors: age, height, current weight, goals, activity level, even gender.

In general, men need between 2,000 to 2,400 calories and woman between 1,200 and 1,500 calories per day. Consuming less than 1,200 calories per day can be harmful to your health since it may trigger your body to go into starvation mode, causing your body to actually hold onto calories.

Women in don't need to eat as many calories as men. Also, people who exercise vigorously on a regular basis need to eat more than those who don't.

Me, I’m a fan of calorie cycling. My calorie range is 1300-1600, and most days I stay close to 1300 (I try to never go under 1200), but I must have at least 1-2 days a week where I hit that 1600. Either it’s on my “off day” on the weekend, or a midweek treat. Also, having a high calories day is great if you go off tracked when you did not plan to. The next day, get right back at it and hit that low calorie range and stick to that for a few days.

But listen, if you are extremely overweight, you NEED to eat way more than I do! 1200 calories are not enough and it puts your body in starvation mode…and worse, triggers cravings and binges. If you weigh more, eat more! And for every 10 pounds you lose, recalculate your calories needs. If you increase your activity level, eat more!

Check out this website to calculate your calorie needs: freedieting.com

A few clean eating recipes

Blueberry Oatcake

4 egg whites
1/2 cup rolled oats (can use quick)
1 tsp cinnamon
1 tsp water
1/3 cup blueberries
1 tbs almons (optional)

Whisk first four ingredients for about 1 minute, stir in 1/3 cup blueberries and 1 tbs sliced almonds. Heat a medium skillet coated with cooking spray over medium heat: cook batter until eggs are set, usually 3 minutes. Flip oatcake and cook an additional minute. Top with 1/4 cup nonfat plain greek yogurt and 1 tsp maple syrup (if you would like).


Italian Sausage and Egg Muffins

3 mild Italian turkey sausage links
2 cups liquid egg whites (about 10-11 whites)
3 eggs
1 cup oats
2 cups spinach (roughly chopped)
1 small onion (chopped)
1 green pepper (chopped)
1 tomato (seeded and chopped)

Cook the turkey sausage until crumbly and no longer pink along with the chopped onion.

In a large bowl, mix all remaining ingredients and season to taste (you can use red pepper flakes, garlic powder, little salt, and pepper).

Grease a muffin tin (or two) and scoop mixture into tins. (Makes about 16-18 "muffins".)

Bake for about 20 minutes at 350 F.


Jamie Eason's Italian Turkey Burgers
Nutrition Facts:
Makes 8 (5 oz burgers)
Calories: 144
Fat: 1g
Carbs: 3.5g
Protein: 27.6g

Ingredients:

2 packages of ground extra lean turkey breast
4 medium zucchini, grated
1/2 tsp salt
1 tsp garlic powder
2 tsp onion powder
2 tsp dried basil
1 tsp oregano
1 tsp black pepper

Directions:
Set broiler on high, arranging rack so that burgers will be about 2 inches from the heat.

In a large bowl, combine grated zucchini, salt, onion powder, garlic powder, dried basil, oregano, pepper and then turkey.

Mix well and scoop out 4-to-5 oz portions. Mixture will be really moist so for easier clean up, use a foil-lined baking sheet, prepped with non-stick spray.

Place burgers in oven and broil for 7 minutes. Carefully flip each burger and continue to broil for another 7 minutes on the other side. Serve warm.

Note: These are great at meatballs too! Make with spaghetti squash for a low carb meal.

Ask the Trainer: How can I eat clean?

Clean foods are natural, free of added sugars, hydrogenated fats, trans-fats and anything else that is unnatural and unnecessary. Or I say, nothing from a bag, box or can.

Those frozen entrees are no good, not even if it says “Lean Cuisine” or “Smart Ones.” Nope, not such a smart idea!

Canned soup is out, I don’t care if it says “low-sodium, low fat, low-calorie.”

So then, you’re wondering, what can I eat? I don’t have time to prepare a breakfast/snack/lunch every day. Hint: BATCH COOK!

Find a couple of recipes that you like, make them your staples, and batch cook them over the weekend and portion them out for the rest of the week.

Here's some things that I do:

-Batch cook several chicken breast seasoned with Mrs. Dash.

-Batch cook a breakfast casserole that uses no salt, try Rachel MacMuffins (just google it)

-Boil a bunch of eggs

-Batch cook beans (my kids and I really like them)

-Jamie Eason Turkey meatloaf muffin. Google this recipe, trust me, they are good!

-Egg white bites (egg whites, veggies, and crumbled sausage if you like combined and made in a muffin pan).


In a pinch, here are some options:

-Kind bars. I LOVE these things. I found them at Trader Joes and they are awesome. All natural, low/no sodium

-Mariani granola and trail mix bars. I found these at Walmart. ZERO sodium, healthy all-natural bars

-Larabars, just fruit and nuts, nothing added to them.

-no salt added rice cakes are good with Laughing Cow cheese

-green beans and spinach are the best veggies to have on hand because they are good raw are steamed.

-Keep frozen fruit on hand for morning smoothies

Quick breakfast, lunch and snack ideas!

BREAKFAST

• Veggie Scramble: Cook 10 cherry tomatoes, 1 cup sliced portobellos in a nonstick pan until soft. Add 1 whole egg, 1 egg white; scramble until cooked. Serve with 1 slice whole-grain toast topped with 1 teaspoon almond butter, 1 tsp raw honey. 324 calories per serving, 16 g fat (3 g saturated), 32 g carbs, 6 g fiber, 19 g protein
• Yogurt Parfait: In a bowl, layer 9 ounces nonfat plain Greek yogurt, 2 tablespoons chopped walnuts, 1 cup berries. 357 calories per serving, 16 g fat (4 g saturated), 27 g carbs, 9 g fiber, 29 g protein
• Filling Frittata: Cook 1/2 cup chopped red onion, 1/2 cup chopped red bell pepper in a pan coated with cooking spray, 3 minutes. Add 2 oz low-sodium deli turkey breast, chopped; cook until heated through, 2 minutes. Remove from heat. Stir in 1 whole egg and 1 egg white, beaten; 1/2 cup part-skim ricotta; 2 tsp chopped fresh basil. Heat under broiler until frittata puffs, 2 to 3 minutes. 360 calories, 15 g fat (7 g saturated), 19 g carbs, 2 g fiber, 37 g protein
• Honeyed Waffles: Spread 2 tsp almond butter, 2 tsp raw honey on 2 toasted frozen whole-grain waffles. (Look for whole-wheat flour as the first ingredient.) Top with 1/2 banana, sliced. 362 calories per serving, 15 g fat (3 g saturated), 51 g carbs, 4 g fiber, 9 g protein
• Egg and Cheese: Cook 1 egg to your liking in a pan coated with cooking spray. Place egg, 1 slice cheddar on a toasted whole-grain English muffin. Serve with 1/2 apple. 344 calories per serving, 15 g fat (8 g saturated), 37 g carbs, 7 g fiber, 18 g protein
• Eat and Run: 1 hard-boiled egg; 1 medium banana; 3 tbsp unsalted almonds. 323 calories per serving, 19 g fat (3 g saturated), 32 g carbs, 6 g fiber, 13 g protein
• Southwestern Slam: Sauté 1/2 cup corn with 1/4 cup canned black beans (rinsed and drained), 1/2 cup chopped red bell pepper, 1/4 cup chopped red onion, 1/4 tsp ground cumin, a pinch of cayenne pepper (optional) in a pan coated with cooking spray until pepper and onion are soft, 5 minutes. Add 1 whole egg, 1 egg white, 2 tsp chopped fresh cilantro; scramble until eggs are cooked, 4 minutes. Serve with 2 cups cubed papaya. 348 calories per serving, 6 g fat (2 g saturated), 60 g carbs, 12 g fiber, 18 g protein
• Make-Ahead Muesli: Mix 1/2 cup rolled oats (not instant), 2 tsp raw honey, 2 tbsp chopped walnuts, a dash of cinnamon in a bowl. Add 1 cup water; cover with plastic wrap; refrigerate overnight. Serve topped with 1 apple, chopped. 349 calories per serving, 13 g fat (1 g saturated), 56 g carbs, 8 g fiber, 8 g protein
• Berry Smooth: Blend 1/2 cup fresh berries, 1/4 cup rolled oats, 1 cup So Delicious coconut milk, 3 tbsp whey protein powder. Add water to thin or ice to thicken. 338 calories, 8 g fat (6 g saturated), 26 g carbs, 6 g fiber, 41 g protein
• Oatmeal: Cook 1/2 cup regular rolled oats (not instant) in 3/4 cup nonfat milk, 1/4 cup water. Top with 1/4 cup blueberries. 386 calories, 5 g fat (1 g saturated), 66 g carbs, 9 g fiber, 19 g protein
• Subway Breakfast: One Egg White and Cheese Muffin Melt; 1 medium banana; 1 cup nonfat milk. 336 calories, 5 g fat (1 g saturated), 57 g carbs, 8 g fiber, 22 g protein

LUNCH 

• Black Bean Wrap: Mix 3/4 cup mashed black beans (rinsed and drained) with 2 tbsp reduced-fat shredded cheddar, 2 tsp chopped fresh cilantro, 1/2 tsp ground cumin, a pinch of cayenne pepper (optional). Spread on a 10-inch whole-wheat wrap; roll up. Nuke until heated through, 1 to 2 minutes; top with 2 tbsp salsa. Serve with 1 tangerine. 437 calories, 5 g fat (2 g saturated), 78 g carbs 16 g fiber, 22 g protein
• Quinoa Salad Bowl: Combine 1 cup cooked quinoa with 2 cups arugula, 1/2 cup low-sodium chickpeas (rinsed and drained), 1 tsp unsalted sunflower seeds, 1 tsp chopped fresh oregano, 2 tsp balsamic vinegar, 1 tsp olive oil. 444 calories, 12 g fat (1 g saturated), 68 g carbs, 12 g fiber, 18 g protein
• Turkey Burger: Cook a 4-oz turkey burger in a pan coated with cooking spray until done, 8 minutes (turn once). Place on a whole-wheat bun; top with 1/2 tomato, sliced; 1/2 avocado, sliced; lettuce. Serve with 1 cup cubed papaya. 458 calories, 22 g fat (4 g saturated), 44 g carbs, 11 g fiber, 26 g protein
• Soup and Sammy: Heat 1 cup low-sodium tomato soup. Spread 1 tsp mustard on 2 slices whole-wheat bread; place 2 oz low-sodium turkey breast, 2 slices tomato, 1 slice cheddar, lettuce between bread. 415 calories, 13 g fat (7 g saturated), 45 g carbs, 7 g fiber, 30 g protein
• Homemade Pizza: Top 2 halves of a whole-wheat English muffin each with 1/2 cup chopped tomatoes, 1/4 cup shredded part-skim mozzarella. Broil until cheese melts. Serve with 1 cup grapes, 3 Brazil nuts. 455 calories, 19 g fat (9 g saturated), 52 g carbs, 9 g fiber, 24 g protein
• Hoagie in a Hurry: Order a Subway 6-inch Turkey Breast sandwich on 9-grain wheat bread topped with your choice of veggies. (Try lettuce, tomatoes, onions, green bell peppers.) Enjoy with 1 package apple slices, 1 bag Popchips (or a serving of any baked potato chip with less than 150 calories per serving). 
• Chicken and Zucchini Spaghetti: Cook 4 oz sliced boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Sauté 2 cups sliced zucchini in 2 tsp olive oil with 2 cups spinach, 10 halved cherry tomatoes and 1 chopped garlic clove until zucchini is tender, 10 minutes. Toss zucchini mixture with 1 cup cooked whole-wheat spaghetti; top with chicken, 2 tsp chopped fresh basil. 454 calories, 12 g fat (2 g saturated), 54 g carbs, 12 g fiber, 39 g protein
• Chicken Baked Potato: Bake 1 medium russet potato at 450° until tender, 45 to 60 minutes; cut in half. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray 10 minutes. Top potato halves with chicken, 1 cup steamed broccoli florets, 2 tbsp grated Swiss cheese. Bake until cheese melts, 20 minutes. Serve with a salad: 2 cups mixed greens, 2 tbsp pomegranate seeds, 1 tsp olive oil, 1 tsp lemon juice. 437 calories, 11 g fat (3 g saturated), 51 g carbs, 7 g fiber, 38 g protein
• Breaded Halibut: Coat 4 oz boneless, skinless halibut with 1 tsp Dijon mustard and 1/4 cup whole-wheat panko breadcrumbs. Bake at 400° until fish is cooked, 10 minutes; drizzle with lemon juice. Mix 2 cups arugula with 10 cherry tomatoes, 2 tbsp chopped walnuts, 1 tsp olive oil, 1 tsp lemon juice; serve with halibut, 1 slice whole-wheat bread. 433 calories, 18 g fat (2 g saturated), 37 g carbs, 8 g fiber, 34 g protein
• TLT: Cut 1⁄3 of an 8-oz block of tempeh into 2 slices. Spread 2 tsp Dijon mustard on 2 slices whole-wheat bread. Place tempeh; 1/2 tomato, sliced; lettuce between bread. Serve with 2 cups grapes. 460 calories, 9 g fat (2 g saturated), 76 g carbs, 14 g fiber, 23 g protein
• Portable Eats: 1 all-natural fruit-and-nut bar (like Kind Fruit & Nut); 6 oz nonfat plain Greek yogurt sweetened with 1 tsp raw honey; 1 mozzarella string cheese 446 calories, 25 g fat (8 g saturated), 28 g carbs, 4 g fiber, 31 g protein

SNACKS

• Trail Mix: Mix 3 halved Brazil nuts with 1/2 cup pomegranate seeds, 1/2 cup high-fiber cereal (like All-Bran). 210 calories, 8 g fat (2 g saturated), 40 g carbs, 13 g fiber, 7 g protein
• Chips and Salsa:  baked tortilla chips, 1/2 cup salsa. 196 calories, 2 g fat (0 g saturated), 39 g carbs, 4 g fiber, 6 g protein
• Mediterranean Nibbles: Mix 3 oz nonfat plain Greek yogurt with 1/2 tsp ground cumin, 1 tsp chopped fresh mint. Serve with 10 baby carrots, 1 cup cucumber slices, a 4-inch whole-wheat pita. 195 calories, 3 g fat (1 g saturated), 31 g carbs, 6 g fiber, 13 g protein
• Sweet Smoothie: Blend 2 tbsp whey protein powder with 1/2 cup frozen raspberries, 1 cup water, 1/2 cup skim milk. 223 calories, 2 g fat (1 g saturated), 24 g carbs, 8 g fiber, 30 g protein
• Nutty Nanner: Spread 1 banana (or apple) with 1 tbsp almond butter.173 calories, 10 g fat (1 g saturated), 23 g carbs, 4 g fiber, 3 g protein
• Popcorn Plus: 3 cups Newman's Own Natural Flavor Popcorn, 8 walnut halves. 204 calories, 12 g fat (1 g saturated), 21 g carbs, 5 g fiber, 6 g protein
• Veggies and Dip: 1/4 cup hummus, 15 baby carrots, 1 cup cucumber slices 185 calories, 6 fat (1 g saturated), 29 g carbs, 7 g fiber, 5 g protein
• Turkey Roll-Up: Top 2 oz low-sodium deli turkey breast with 1/2 avocado, sliced; 4 tsp prepared hummus; roll up. 204 calories, 12 g fat (2 saturated), 10 g carbs, 5 g fiber, 14 g protein
• Cheese and Fruit: 2 mozzarella string cheese, 1 apple 224 calories, 11 g fat (7 g saturated), 17 g carbs, 3 g fiber, 15 g protein

DINNER 

• Mediterranean Baked Salmon: Rub 3 oz wild salmon with 1 tsp olive oil. In a baking dish coated with 1 tsp olive oil, place salmon; 1 red bell pepper, sliced; 1/2 fennel bulb, sliced; 10 small black pitted olives. Sprinkle with 2 tsp chopped fresh oregano and fresh black pepper. Bake at 375° for 10 minutes; turn; bake until cooked through, 15 to 20 minutes more. Drizzle with lemon juice. Serve with 1/2 cup cooked quinoa.
• Italian Halibut Stew: Sauté 1/2 cup diced red onion in 2 tsp olive oil with 1 clove chopped garlic until soft, 5 minutes. Add 1 tsp chopped fresh parsley, 1 tsp chopped fresh oregano; cook 1 minute more. Add 1 cup chopped tomato, 1 cup low-sodium chicken broth; heat until simmering. Add 2 cups spinach, 5 oz skinless halibut; simmer until fish is cooked, less than 10 minutes. Serve with 1 small whole-wheat dinner roll. 400 calories, 14 g fat (2 g saturated), 34 g carbs, 7 g fiber, 38 g protein
• Steak and Squash: Cut 1 spaghetti squash in half; discard seeds and pulp. Place on a baking sheet rind side up; bake at 375° for 45 minutes. Run a fork down the squash from top to bottom to separate strands. Sauté 1/2 cup chopped red onion in 1 tsp olive oil with 1 chopped garlic clove until soft, 5 minutes. Add 2 cups chopped tomato; cook until a sauce thickens. Pour sauce over 3 cups spaghetti squash; top with 2 tbsp chopped fresh basil. Serve with 3 oz flank steak, broiled 7 minutes (turn once). 389 calories, 12 g fat (3 g saturated), 52 g carbs, 12 g fiber, 26 g protein
• Miso Soup: Sauté 1/2 cup sliced carrots and 1 cup sliced mushrooms in a pan coated with cooking spray until tender, 6 minutes. Boil 4 cups water; reduce to a simmer; add 1 tbsp organic shiro miso paste and 1 sheet nori, torn into small pieces (Eden Foods makes both); cook 2 minutes more. Remove from heat; add veggies. Sauté 4 oz boneless, skinless chicken breast strips in a pan coated with cooking spray for 10 minutes. Combine chicken and broth in a bowl. Serve with 1/2 cup avocado cubes topped with 2 tsp sesame seeds, lemon juice. 357 calories, 17 g fat (2 g saturated), 23 g carbs, 10 g fiber, 34 g protein
• Savory Stir-fry: Cook 4 oz flank steak strips in 1 tsp olive oil 3 to 4 minutes; transfer to a plate. Sauté 2 cups chopped red cabbage and 1/2 cup chopped carrots in 1 tsp olive oil until tender, 10 minutes. Add vegetables to plate with steak; top with 1 tbsp sesame seeds, 1 tbsp low-sodium soy sauce, 1 tsp sesame oil. Serve with 1 orange. 392 calories, 17 g fat (4 g saturated), 33 g carbs, 8 g fiber, 31 g protein
• Lentil Stew: Sauté 2 cups cubed eggplant and 1 cup sliced mushrooms in 2 tsp olive oil until tender, 10 minutes. Add 2 cups spinach and 1 cup cooked lentils; cook until spinach wilts, 4 minutes. Top with 2 tsp chopped fresh cilantro and lime juice. 368 calories, 11 g fat (1 g saturated), 52 g carbs, 23 g fiber, 23 g protein
• Chicken with 'Shrooms and Peppers: Sauté 1 cup chopped mushrooms, 1 cup chopped red bell pepper and 1/2 cup chopped red onion in 1 tbsp olive oil until tender, 5 minutes. Add 1 cup chopped tomatoes and 2 tsp chopped fresh oregano; cook until tomatoes break down into a sauce, 8 minutes. Sauté 4 oz boneless, skinless chicken-breast strips in a pan coated with cooking spray 10 minutes. Top chicken with veggie sauce, 2 tsp chopped fresh basil, 1 tbsp grated Parmesan. 379 calories, 17 g fat (3 g saturated), 26 g carbs, 6 g fiber, 34 g protein
• Quinoa and Pepper Sauté: Sauté 1 cup chopped red bell peppers, 1/2 cup chopped red onion and 1/4 tsp smoked paprika in 1 tsp olive oil until vegetables are soft, 5 minutes. Add 2 cups spinach; sauté until spinach wilts. Serve vegetable mixture over 1 cup cooked quinoa. Sprinkle with 1 tbsp grated Parmesan, 2 tsp chopped fresh parsley. 375 calories, 10 g fat (2 g saturated), 58 g carbs, 11 g fiber, 14 g protein
• Indian Shrimp and Squash: Place 2 cups cubed butternut squash on a baking tray; drizzle with 2 tsp olive oil. Sprinkle with 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional); bake at 425° for 15 minutes. Add 4 oz frozen, raw shrimp to baking tray; drizzle with 1 tsp olive oil; sprinkle with 1/4 tsp ground cumin; bake until shrimp are cooked through and squash is tender, 10 minutes. Serve with 1 cup green beans sautéed in 1 tsp olive oil. Drizzle meal with lemon juice. 400 calories, 16 g fat (2 g saturated), 42 g carbs, 9 g fiber, 28 g protein
• Two-Bean Chili: Sauté 1/2 cup chopped onion in 1 tsp olive oil until soft, 5 minutes. Stir in 1 cup chopped tomatoes, 1/2 cup canned black beans (rinsed and drained), 1/2 cup canned kidney beans (rinsed and drained), 1/2 cup water, 1 tsp chili powder, 1/2 tsp ground cumin. Simmer, stirring occasionally, 15 minutes. Top with 3 tbsp shredded cheddar, 2 tsp chopped fresh cilantro. 408 calories, 13 g fat (5 g saturated), 52 g carbs, 14 g fiber, 22 g protein
• Pasta Marinara: Sauté 1/2 cup chopped red onion, 1 chopped garlic clove and a pinch of crushed red pepper (optional) in 2 tsp olive oil until onion is soft, 5 minutes. Add 2 cups chopped tomato; cook 5 minutes. Pour sauce over 2 oz whole-wheat pasta cooked as directed on package; top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans. 409 calories, 11 g fat (2 g saturated), 72 g carbs, 9 g fiber, 14 g protein
• Salmon Salad: Toss 3 cups mixed greens with 1 carrot, chopped; 1 tomato, chopped; 1 cup cucumber slices; 2 tsp olive oil; 2 tsp lemon juice. Top with 2 oz smoked salmon. Serve with 1 slice whole-wheat toast spread with 2 tsp almond butter, 1 tsp raw honey. 377 calories, 20 g fat (3 g saturated), 34 g carbs, 8 g fiber, 20 g protein
• Breakfast at Night: Sauté 1/2 cup chopped red onion, 1 chopped garlic clove, a pinch of crushed red pepper (optional) in 2 tsp olive oil until soft. Add 2 cups chopped tomato; cook 5 minutes more. Add 2 eggs; cover; cook 5 minutes more. Remove from heat; uncover; let stand 2 to 3 minutes. Top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans. 370 calories, 19 g fat (4 g saturated), 38 g carbs, 13 g fiber, 19 g protein
• Sausage, Kale and Lentils: Sauté 1 lean turkey sausage, sliced, in 1 tsp olive oil until cooked through, about 5 minutes. Add 2 cups chopped kale and crushed red pepper to taste; cook until kale is wilted, about 2 minutes. Combine with 3/4 cup cooked lentils and 2 tsp chopped fresh basil. 392 calories, 12 g fat (3 g saturated), 42 g carbs, 14 g fiber, 34 g protein
• Eggplant and Chicken Parmesan: Toss 3 cups cubed eggplant and 20 cherry tomatoes with 1 tbsp olive oil; place in a pan coated with cooking spray. Bake at 350˚ until eggplant is tender, about 35 minutes. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Combine eggplant and chicken on a plate; top with 2 tsp chopped fresh basil and 1 tbsp grated Parmesan. 374 calories, 18 g fat (3 g saturated), 26 g carbs, 12 g fiber, 33 g protein

DESSERT

• Fruity Snack: 1 oz dark chocolate; 1 serving of fruit (such as 1 kiwifruit, 1/4 cup pomegranate seeds or 1 orange) 216 calories, 13 g fat (7 g saturated), 24 g carbs, 5 g fiber, 3 g protein
• Baked Apple: Place 1 cored apple in a baking dish. Fill hole with 2 tbsp chopped walnuts; drizzle apple with 2 tsp raw honey. Add water to bottom of dish. Bake at 350° for 25 minutes. 212 calories, 10 g fat (1 g saturated), 33 g carbs, 4 g fiber, 3 g protein
• Maple Syrup Pear: Place a quartered pear (cored and stemmed) in a nonstick baking dish. Top with 1 tbsp maple syrup, 1 tbsp chopped walnuts, a dash of cinnamon. Bake at 350° until tender, 25 to 30 minutes. 198 calories, 5 g fat (0 g saturated), 40 g carbs, 6 g fiber, 2 g protein
• Fun Fondue: Mix 1 tbsp almond butter with 1 tsp raw honey in a bowl; nuke 20 seconds. Serve with 1/2 banana, sliced; 1 apple, sliced. 223 calories, 10 g fat (1 g saturated), 35 g carbs, 4 g fiber, 3 g protein
• Banana Pop: Melt 1/2 oz dark chocolate. Drizzle over 1 banana. Freeze until chocolate hardens and banana is firm. 175 calories, 6 g fat (4 g saturated), 30 g carbs, 4 g fiber, 2 g protein
• Grape Delight: 1 cup grapes, 1 mozzarella string cheese 189 calories, 6 g fat (4 g saturated), 28 g carbs, 1 g fiber, 8 g protein
• Cream Cheese Dip: Mix 2 oz lowfat cream cheese with 1 tsp raw honey, a shake of cinnamon. Serve with 1 apple, sliced. 

Weight loss tips to push yourself

There are always more things we can do to really push ourselves to reach our weight los goals.  here are a few tips.

• There are enough unhealthy food temptations out in the world, don’t put them right under your nose in your kitchen
• You can adapt a workout to kick your booty no matter where you are or what you’re working with.
• Your training and meals should be designed to achieve your specific goals. There is no one size fits all.
• To help you burn fat through the night, stop eating 2 hours before bed.
• Studies show that when you have a buddy you are 7X more likely to stick to a fitness regime
• To make the most out of your workout, always ask yourself, “Can I go HARDER?”
• Check your weight before you start an exercise program and keep checking for changes but don’t expect radical change immediately.
• Cravings should be expected when your body is adjusting to a new eating/diet plan. Pushing through and ignoring those cravings, especially in the beginning of a diet plan, is 100% just a mental game.
• Don’t blow off exercise altogether when something comes up in your schedule. It doesn’t have to be all-or-nothing, push yourself every day to be active.

Tips to Lose Weight Fast!

Here’s a list of the things that I did faithfully, or tried to do faithfully, to lose weight FAST!! 15% of your body weight in 12 weeks is impressive, but I know I had to do a lot of little “tricks” to get there.

1. WARM WATER WITH LEMON every morning, cleanses the body, detoxifies, and helps reduce water retention

2. GREEN TEA, 3-5 five cups every day

3. 12+ cups of water a day, forget what I said about the 8, 12 or more is the way to go!

4. CALORIE-CYCLING, have higher calorie days in the days that follow your weight in, then slowly trickle down to the low calorie end.

5. SUBSTITUE MEALS, like a bar or shake. I don’t like many shakes personally, but having my Kind Bars in a pinch were the right trick for me. Long as it’s around 300 calories a bar, it’s a meal. I’m not saying do these every day, but for me, they help keep my calorie range in check and help with my portions---you don’t overeat when lunch is a bar.

6. NO SALT! And I am a salt addict, but totally cutting it out (even though the food tasted blah to me) helped prevent extra water retention. Some days I was as low as ZERO sodium (which actually is not a good thing, we need some sodium!)

7. No/Low sugar/carbs. No bread, no added sugar, even tried to stay away from artificial sweeteners. Also, last meal of the day, NO CARBS.

8. Stay clear of BANANAS and GRAPES, yes it’s fruit, but both of these turn into the bad sugar and not good for a speedy weight loss. Okay, once in awhile you can have some, just know that these are forbidden fruits for maximum weight loss.

9. 60+ minutes of CARDIO 6 days a week. Go for 2 hours every other day if you can.

10. LAST CHANCE WORKOUT before weigh-in, that means intensify your workout and go for as long as you can, be that two hours or three.

11. STRENGTH TRAIN 3 times a week. You don’t have to go heavy either, but make sure you hit all muscle groups. The more muscle you build, the more fat you burn!

12. SWEAT it out before a weigh-in either in a sauna or workout in sweats. Reserve this little tip for the last week. I did it for the last two and I think it helped. Or if you are aiming for a specific event, like a photo shoot, or wearing a bikini to the beach, this will let those muscles pop.

13. SLEEP…me talking about this? Yes, sleep helps with weight loss. I saw this tip and tried best to follow it. If I don’t have enough sleep, I won’t have enough energy to fuel my crazy workouts!
14. RESIST ALL CHEATS. Now this may contradict with the next tip, but by no cheats I mean, nibbling French Fries here and there, eating the break room donuts/bagels/pretzels, or whatever else is back there, eating random candy, etc. You get the picture. When I say cheats, I mean those little nibbles that add up.

15. BUT ALSO SCHEDULE IN “TREAT” DAYS. This could be semantics, but what I call a treat is, treating yourself to a meal out, or a slice a pizza, or whatever you crave once in awhile. I would have gone crazy without it.

16. WEIGH-IN EVERY DAY, I know some disagree, but this helps tremendously! I weigh and track it on a chart. I can study the ups and downs and actually anticipate the loss.

17. Schedule official WEIGH-IN days on the best day of the week for you, before any possible cheats or treats. I have found (this is me totally honest) that setting your official weigh-in day can affect your success. I prefer later days of the week, Friday or Saturday, but in all honesty, when I started this 12 week challenge, Monday weigh-ins kept me in check over the weekends. I couldn’t go out and eat Chinese on Saturday and then weigh-in on Monday! Which is why I gradually moved it to Thursday…but that just began a vicious cycle of bad weekend, and 3 days to get it off. NO! I was kinda sabotaging myself. (Still won’t make Monday my official weigh-in, but I know I had better success with it)

18. Give yourself a TIMEFRAME for losing FAST, no more than 12 weeks and have a good concrete goal. Some of these tips you just can’t maintain for that long, for me it’s the no salt. I’ve finally added it back and all my food is tasty again.

19. Find SUPPORT that cheers you on with forums like Spark, Weight Watchers or so many others!

I'm sure there is something I am missing, but this is the bulk of it. NOW LET'S BURN SOME FAT!!

Just Lose It Challenge: Look at me now!

That’s my theme for this week, in my Chris Brown voice, “Look at me now, look at me now….I’m getting paper!”

Well, okay, not really. But if I WIN this challenge, the prize is worth more than paper! I have no idea what the prize is….I guess losing the weight is the prize.

So last week, I did not weigh in because I had not loss anything. I still could have weighed in and kept my free pass (we can miss 2) but I thought it would be a great game play. Weeellll….

1. Chris R. 10.832%
2. Ida 10.00%
3. ME  9.494%
4. Tonya  9.422%

With my weight staying the same, I only dropped to 3rd place!

But I have to come HARD for this week’s weigh in (see my theme from last week, HUSTLE HARD). The top 4 are soooo flippin close it’s anybody’s game. This is my perfect chance to take the lead and run with it but I need a BIG number this week. I will weigh-in tomorrow, so fingers crossed.

I'm learning a lot with this challenge. you CAN push yourself harder than ever. You CAN challenge yourself to DO MORE!  I don't believe in the "just 30 minutes of walking a day." mentality.  As a trainer, if you come to me, don't look for easy!  Look to work out like never before.  And if that is too easy, I will just push you some more.

I push myself. Even when I feel like, "Well, I already worked out an hour....that's enough." HECK NO!  To stay in the top, to compete with people double my size, I cannot slow down.  They are getting more aggressive, so I have to as well.  I had to mix my workouts up a bit, and my eating needs yet another makeover!  I change both every few weeks.

So no excuses here, nope, don't want them!  I'm aiming for the number 1 spot next week and nothing less.

Just Lose It Challenge: HUSTLE HARD!

After 6 weeks, I am holding strong in the number TWO spot! Here are the top 3 rankings:

Here’s the top 3:

Chris R. 11.506%

ME! 9.49%

Sheri 8.738%

How do I keep doing this week after week? I HUSTLE HARD!!

Every bite of food I take is going to make a difference.

Every exercise minute I make happen, matters.

Every ounce of water I drink, helps the journey.

I’ve said it before, I will say it again. THIS AIN’T EASY!! Every day is so hard for me. I want to give up, I want to pig out, I want to skip a workout. Why can’t I enjoy that pizza when everyone else an? Why can’t I lay on the couch and enjoy some good TV (or bad reality TV, heck, I don’t care)?

WINNERS never quit, and quitters never WIN! I know, cliché, but I have a bunch of them that get me through. Right now I cheer myself on with “Hustle, hustle, hustle hard!” pounding in my head. This week’s weigh-in will not be pretty, but I am still in the game! You better believe that!

Just Lose It Challenge: It will always be hard

I want to win. If you have been reading my blogs and how I have been doing during this challenge, you know I am committed to be #1. This is the start of week 6. I weighed in today. Slow but steady, I have lost another pound!

Every loss is a good loss! So I celebrate.

And the celebration will continue because last week’s rankings are posted.

I AM NUMBER TWO!!

Yes, I said it! I went from the number 3 position to number 2! How about that?

This ain’t easy! Let me just be clear about that. YES, I am a certified personal trainer. YES, I am a certified lifestyle & weight management coach. YES, I am certified to teach Hip Hop Hustle and Turbo Kick! YES, I have lost 46 pounds in the past…and gained half of that back! YES, I read and study everything I can about diet, healthy lifestyle, and fitness.

NO, I don’t have all the answers. It would be awesome if I was a perfect person with no worries about losing and gaining weight. I struggle just like the normal Joe. My difference is, I know when to focus. I know when to turn up the heat when needed. I wish I could say, “I’ll never gain weight back.” Ha! I think I said that over two years ago when I reached my goal. How embarrassing that that was a lie?

It will always be hard for me. It will always be a struggle. I know for a fact I can’t stay as focused as I am right now 365 year after year. Maybe it will slowly creep up again, or I gain 10 pounds in a week….I know that I have to constantly battle with my weight.

I’m okay with that. I think I learned a valuable lesson by gaining the weight back. I didn’t know everything! I sure thought I did. Now that I know this, I think I have a better chance of keep my weight maintained.

Just Lose It Challenge: Add more vegetables to your day

1. Discover fast ways to cook. Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal. Steam green beans, carrots, or broccoli in a bowl with a small amount of water in the microwave for a quick side dish.

2. Be ahead of the game. Cut up a batch if bell peppers, carrots, or broccoli. Pre-package them to use when the time is limited. You can enjoy them on a salad, with hummus, or in a veggie wrap.

3. Choose vegetables rich in color. Brighten your plate with vegetables that are red, orange and dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but are also good for you, too.

4. Check the freezer aisle. Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen peas, corn, green beans, spinach, or sugar snap peas to some of your favorite dishes or eat as a side dish.

5. Stock up on veggies. Canned vegetables are a great addition to any meal, so keep in hand canned tomatoes, kidney beans, garbanzo beans, mushrooms, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.”

6. Make your garden salad glow with color. Brighten your salad by using colorful vegetables such as kidney beans, sliced red bell peppers, shredded radishes. Chopped re cabbage, or watercress. Your salad will not only look good but taste good too.

7. Sip on some vegetable soup. Heat it and eat it. Try tomato, butternut squash, or garden vegetable soup. Look for reduced- or low-sodium soups.

8. While you’re out. If dinner is away from home, no need to worry. When ordering, ask for an extra side of vegetables or a side salad instead of your typical fried side dish.

9. Savor the flavor of seasonal vegetables. Buy vegetables that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best in-season buys. Or visit your local farmer’s market.

10. Try something new. You never know what you may like. Choose a new vegetable-add it to your recipe or look up how to fix it online.

Just Lose It Challenge: Still Holding Strong

My standing as of last week’s weigh-in is me still holding strong in THIRD place!


That’s awesome when you look at about 400 that signed up (though I am sure many have dropped out). What’s really great is I don’t have as much to lose, but I am pushing very, very hard to lose what I can each week and stay in contention. It’s getting harder and harder!

I had sushi and Tempura last Monday! I had a foot-long sub another day. It didn’t seem to mess up this week’s weigh-in, but could I have done better?

There’s always that question, and I say YES! No one is, nor should be perfect at this healthy lifestyle. You stumble along the way. You take a nibble here or there of the forbidden food, you skip a workout (never me, just saying), or you know you did not push yourself to really do more, you just went through the motion. I always think, if I am going to workout, I better sweat buckets and burn like 1,000 calories each time. You can do the same workout and burn 500, but if I know how to amp it up and burn more, then I’m going for it.
But the workouts are never my stumbling point….it’s the eating. I like food. I like a LOT of food!! I like good tasty food. But for this challenge, I am trying to stay as strict as I possibly can. To lose the most weight in 12 weeks and to WIN, you gotta do what you gotta do. So that said….no, my eating is far from perfect. I could do way better and my results would be even better.
Each week I try and do better. I’ve been doing just enough to keep me in top 10, but now I need to gun for the #1 spot!

Just Lose It Challenge: What Does It Take To Be #1

So results are in! After 3 weeks, I am number THREE out of 400 in the Just Lose It weight-loss challenge. I say that is a pretty big deal.

I keep hearing my fave Nelly Song in my head “#1.”

“What does it take to be #1

‘Cuz 2 is not a winner

And 3 nobody remembers.”

RIGHT! Sooooo, I have to really, really buckle down! So the audacity of those at work bringing in a cake for my birthday that I won’t enjoy. Little cheats, little bites, add up to BAD numbers. Staying focus is the name of the game.

I do have a cheat planned for tonight, at a sushi restaurant only because I have been wanting to go since like forever and my Groupon expires soon. My birthday was last Thursday, yet I waited to treat myself till after my Monday morning weigh-in. This gives me all week to burn that off. Plus, I was told by the trainer who weighs me in, it’s time to step it up and switch things up. More inclines/sprints on the treadmill, using the elliptical (I haven’t really used this the last few weeks), and simply doing MORE!

I mean, I do a LOT now, but I have to go all out now. I just ran my second 5K but that’s flippin not enough! I scheduled another in two weeks. I am increasing my weight training. The trainer said go lighter and do more reps. I will be running more! I still have yet to run a 5K without stopping to walk.

My eating, is darn near perfect so I can’t change much with that.

So beyond everything else I do, it’s who else is doing better than me. Maybe they are going hard like me. On the Biggest Loser, you see it all the time, somebody just sneaks up behind you and wins it all. So I actually don’t want to stay #3 the distance, I want it to fluctuate and then really kill it at the end so they don’t see me coming.

I’ll try and post more tips later this week.

Just Lose It Challenge: How am I doing so far?

Well, the results were posted today for the first weigh-in (after initial week). 

1. Chris R. 5.569%
2. Krisi S.  5.213%
3. Teresa Y  4.554%
4. Donovan L. 4.032%
5. KIMBERLY W  3.797%

That's me by the way, Kimberly W, in bold all caps, in case you couldn't tell! I am in 5th place out of 400 participating! Well, 400 is the number that the Challenge had room for...and I am sure many have dropped out or will soon.

So little, bitty me pulled a big enough number to land in top 5.  Yes, I was very excited to see this. It made today's weigh-in feel better.  No loss (although it should have been half a pound, their scale is screwy).  I may drop out of top 10 (they only post top 10) but trust me I will earn my way back in top 10 in the next couple of weeks.

I need to eat better. And when I say better, I mean MORE FOOD! I don't eat enough and that is jacking up my metabolism. Everything I have been eating is good, clean foods, but I am under my calories range nearly every day. Either I am too full to eat more, or half eat some of the food.  This week goal is to eat in my range.

As far as the exercises goes, I don't know if it can get any better. Last night I KILLED 45 minutes of Turbo Jam Cardio Party workout, with weighted gloves on mind you, and then followed that with 30 minutes of Hip Hop Hustle.  Tonight I hit the Y for a little elliptical followed by an hour long Kettlebells class. My home workout will be Turbo Kick, because that burns like crazy calories.

Just Lose It Challenge: I want to live to be 100

I always say, “I want to live to be 100!” But what was I really doing to ensure that?

After attending the kickoff meeting for the Just Lose It Challenge, the speaker spoke about a study they did on centarians (people who live past 100) and my ears perked up. I think I started to cry at one point because in the past I was not taking it serious. I do want to love a long, healthy life…but I know I wasn’t treating my body like I wanted to.

Here are the top five things that’s centarians have in common:

1. Have strong social groups (positive)-Having a network of friends feeding you POSITIVE energy will prolong your life! Yes, simple, huh. Get rid of negative friends. Laugh EVERY day. This helps you to stay on track and focused.

2. Gardens-They all had their own garden. If you can’t have your own garden, shop at the Farmer’s market often. Fruits and veggies in their natural state (raw) is the best for you.

3. Smarts-They continues developing their minds, always learning new things. Keep your brain active!

4. Active-They did something active every day! And when you’re doing your activity, LOVE IT, don’t make it out of a choir.

5. Small portions or non-processed foods-Eat till you are half full! Pick foods that have not been processed. Nothing from a box, can, bag or frozen or additives added to it.

These five steps look pretty darn easy to me! So I will do my best to live my life according to these five rules, not just for weight loss, but just to have the healthiest body for the longest time.

Week 1 Just Lose it Results: 4 pounds down!

Athletic Abs: Stop dreaming about them

Want them? Come and get them!

Know this: Every movement you make begins with the core. The core includes muscles that surround the stomach and lower back area. (external obliques, internal obliques, rectus abdominis, erector spinae, and transverse abdominis).

When you improve the core you reap many benefits:

1. Better core control
2. Balance
3. Strength
4. Endurance
5. Power
6. Speed

42 zillion crunches a day won't showcase your six-pack (it's really a 10-pack). However, pack in some great cardio interval training and a sensible eating plan and some core drills and your six-pack can form.

CARDIO: Go hard or go home! There's no other way around it, to melt away the fat around the abs, high intensity cardio or interval training burn away the fast faster. Unlike workouts of sustained duration, interval exercises work both aerobic and anaerobic systems. Interval training can take place by riding a bike, using a stationary bike, working out on a stair climber machine, elliptical running on a treadmill, or jogging around your own backyard.

After a five minute warm-up, when you feel ready, pick up the pace, to where you are huffing and puffing, but can still hold a conversation. Keep that pace up for as ling as you can (aim for five minute, but do as much as you can and gradually increase over time). Recover with a five minute active rest of easy walking, pedaling, or climbing. Do several rounds of this combination. For a beginner, start with 20 minutes and gradually work up to more. If you need to, do one minute sprints and take longer recoveries. Do whatever works best for you and your fitness level.

EATING: Eating six smalls meal a day stabilizes blood sugar, prevent mood swings and energy lulls throughout the day and provide increased energy to really burn fat.

      LISTEN! When you "diet" you lose, in this order: muscle, water and THEN fat!

Oh no! If you cut your calories to less than your metabolism needs to support your muscle, 4 to 6 of every 10 pounds you lose will be muscle. Each time you go on a deprivation diet, your body finds it easier to conserve FAT because it actually thinks you are starving.

Eating Rules and Regulations:

• Under eating and under sleeping can cause over training
• Schedule meals in advance.
• Become sensitive to your body needs.
• Don't skip meals!
• Eat two servings of carbohydrates and one serving of protein at each meal.
• Eating and training speeds your metabolism.
• Consume more of your calories early in the day.
• Eat slowly to avoid overeating.

Muscles prefer to burn carbohydrates for energy and use protein for growth and repair. You need carbs!

Takes notes, this is only the first of the series.  Tune in for more on the Athletic Abs series.

ASK THE TRAINER: Flat Abs

Q: What can I do to tone my tummy and get flat abs?

A: Please give me a dollar for every time someone asks me this question! I’d be very wealthy. Why is it that most women are obsessed with getting the tummy flat as possible? Second would be toned arms and slim legs, but abs rank number one for nearly every female I run across. Either they are already thin and have a problem middle section, or they have a few pounds to lose, but mostly care about the waist line.

I blogged about this before here. Flat abs is so much more than doing 100 crunches a day. Those are nice, and go ahead and do them if you like. Doesn’t mean you will have that six-pack abs. To get the abs flat, it’ll take overall weight loss. No spot training, that’s just not going to work. Adding in abs training with total body strength training and cardio exercise, and now we’re getting somewhere.

But that’s not all! Didn’t think it was that easy, did ya? Flat abs won’t show under a layer of flab if you are not eating properly. And this involves eating no processed foods, following a clean diet and limiting foods that bloat or cause water retention. Eating 5-6 meals a day, spaced out every 2-3 hours, versus the standard three helps a lot. And you have to stick with the eating and fitness plan if you are really dedicated to getting the stomach tighter.

One more thing, genetics plays a role in how flat your tummy will be and if you can actually achieve a six-pack look. I know you didn’t want to hear that, but it’s true. A flat tummy is yours for the taking, just stay dedicated to get there.

I’ll have a part two to this question later this week with tips on how to achieve a flat tummy.

ASK THE TRAINER

Q: I pigged out over the weekend and gained five pounds, is that possible?

A; No, that is mostly water weight, especially if what you pigged out on was high in sodium. The best way to flush it out is to up your water intake for the next couple of days. It wouldn’t hurt to up your cardio minutes as well. If all the five pounds have not disappeared in a week, just keep at it…no more cheating!!

Q: I like to walk outside, but now it’s getting cold, what else can I do?

A: You can still walk, indoors. Find a place that you can walk, inside track, school’s gym, the mall, or even walk your favorite big box store. You want to walk continuously so no stop and go walking. Also, walking in place at home may work. Put on some of your favorite music and just go for it. You can add moves like side to side, walking backwards, and even add some strength training moves. Try Leslie Sansone’s Walk Away the Pounds series and see how it’s done.

Q: Time. I don’t have time to work out!

A: Hey, I totally understand, but let’s not freak out. In a 24-hour day, break down where your time is most spent. Can you squeeze in little 15-minute sessions? How about moving things around to fit in a 30-minute workout. Wake up early or stay up later for an extra 30 minutes. While watching TV, fit in a workout. Keep tennis shoes in the car and directly after work, go walking for 20 minutes. If you want to get in shape bad enough, you will find the time.

Basic healthy lifestyle tips

These are compiled from some of my favoriter fitness gurus on twitter.

• Consistency is key. Don't skip workouts by assuming, “one day won't hurt”


• Cut down on your portion sizes gradually - it is not a punishment, just a slight change will make a big difference over time


• Food is fuel not the "enemy". Eat every 2-3 hours.


• Muscle burns Fat. You burn more calories and fat if you do cardio and weight training in your weekly program!


• People who exercise regularly lose more weight and keep it off longer than non-exercisers!
  
• Get your body moving and take care of YOUR HEALTH before you take care of everyone else!
• Don't say, "I can't eat that because I'm on a diet". Say "I choose not to eat that because I know it's bad for me


• If you eat poor quality food you will have a poor quality body!
  
• The cells that make up your skin, hair, internal organs, hormones, brain & connective tissues come from the food you eat!


• Fill your body with Quality Nutrients and your body will run like an Elite Super Machine!
• You will burn more calories throughout the day if you eat small meals every 2 to 3 hours. Feed the furnace.