4Admin01 – Page 8

My Top 10 Smoothie Recipes (and a contest)

March 16, 2012 By 4Admin01

A couple of weeks ago I had a few clients in a row ask me for some good smoothie recipes so I compiled my top 10 and shared it with all my clients. There are some really tasty recipes in that little booklet like Chocolate covered cherries, Chocolate Peanut Butter, and even a Green smoothie that is delish. They are hearty and nutrient packed so these are actually meals in a glass.

I really enjoy smoothies for breakfast because I can cram greens, flax and chia seeds in there and start my morning off feeling great.

But today I was going into my website to pull down the recipe booklet and I thought of you all; my faithful readers and I decided to share it with you too.

So here it is: [Read more…]

Filed Under: Fat loss, Nutrition, Recipes, Weight Loss Tagged With: boot camp, bootcamp, fat burning, Fat Loss, fitness, healthy breakfast, personal trainer, Sacramento, weight loss

Healthy Brunch Menu

March 5, 2012 By 4Admin01

Yesterday I hosted the first of what will soon be a BBC regular; a Nutrition Brunch & Learn.

It was a nice morning, I led a special 9am Booty Boot Camp workout and then we did a quick setup and all sat down to a simple yet delicious brunch while I threw out some facts and tips and answered questions about nutrition and fat loss. I already can’t wait for the next one! [Read more…]

Filed Under: Nutrition, Recipes, Weight Loss Tagged With: boot camp, bootcamp, exercise, Fat Loss, healthy habits, healthy_breakfast, motivation, personal trainer, Sacramento, weight loss

Healthy Instant Oatmeal (video)

February 23, 2012 By 4Admin01

I think it’s safe to say that preparation is 80% of the battle when it comes to eating in a way that will help you reach your fat loss and fitness goals. Eating on the fly and grabbing things here and there just doesn’t work for most people for various reasons. The top 3 being:

1. Availability of healthy options that are in line with your plan

2. Once hunger sets in it’s hard to stick to your plan. The drive-through smells really good when you’re hungry!

3. Cost, eating out all the time gets really expensive!

So my mantra is to prepare, prepare, prepare!

You also need to prepare for being unprepared. [Read more…]

Filed Under: Nutrition, Recipes

Why Soda Is Making You Fat!

February 20, 2012 By 4Admin01

If you’ve been drinking one or more sodas every day, that aluminum can in your hand is to blame for those extra digits on the scale. We’re not talking a couple pounds either. We’re talking long term weight gain. One can of cola adds more than 100 calories to your daily intake. That’s over 10 lbs of additional body fat every year.

Obesity, type-2 diabetes, and soda addiction have all risen together steadily and scarily over the past decades. Coincidence? Not a chance. Soda is sabotaging your body. [Read more…]

Filed Under: Fat loss, Nutrition, Weight Loss Tagged With: boot camp, bootcamp, elk grove boot camp, Fat Loss, fitness, healthy, personal trainer, Sacramento, trainer, weight loss

A Pre-Schooler Taught Me This…..

February 7, 2012 By 4Admin01

Yesterday I talked about going guilt-free when it comes to food and having an open relationship with it. I gave you some things to ask yourself and I hope it helps you. But I left feeling like I was unclear…like I didn’t really state the facts as I see them so here it is:

You have to take responsibility for your actions and your decisions. Eat the cheeseburger and fries or not. Say yes to dessert or No… it is your choice. [Read more…]

Filed Under: Exercise and Fitness, Mental Health, Mindset, Weight Loss Tagged With: bootcamp, Fat Loss, healthy habits, motivation, personal trainer, Sacramento, weight loss

Guilt Free Dieting

February 6, 2012 By 4Admin01

I hope this post-Superbowl Monday finds everyone content with their eating decisions from yesterday.

I don’t mean that you should have only ate healthy things. Rather I hope you are content with the fact that you made conscious decisions of what you were going to eat, enjoyed it, and feel no guilt about it today.

I think we “dieting” women spend far too much time feeling bad about what we’ve eaten. Food becomes “good or bad” and let’s face it; except for those that are trying to get on stage and compete in a figure contest, the rest of us healthy minded but “real” women are going to eat those “bad” foods sometimes. What I often hear the next day is “oh, I was so”bad” I ate…..” . Well it hit me in the last few months that that mindset, the “I’m so bad” mindset, is way unhealthier than the food. I mean who wants to live in a constant state of guilt?

So here are 5 quick questions to ask yourself before you indulge in treats. I know it sounds like a lot but once it becomes your habit it takes about 10 seconds to think it through:

The first one can eliminate the need for the next four: [Read more…]

Filed Under: Exercise and Fitness, Fat loss, Mindset, Weight Loss Tagged With: boot camp, elk grove, Fat Loss, healthy, healthy habits, motivation, personal_training, Sacramento, weight loss

Try This One Thing For 30 days (get leaner)

January 23, 2012 By 4Admin01

In my line of work, the one thing I’ve gotten used to is people looking for that one little “secret” or “magic pill” to lose weight quicker……and while there isn’t a pill, there are definitely some tips and tricks that can speed the process along.

But there’s this one that is so simple and so effective but is often overlooked. In fact when I start to tell people how to do it they usually just start nodding their head like “yeah, yeah ok I got that, but what else?”

Sometimes I wanna grab their head, stop it from nodding and say : No, really pay attention, this is BIG and you’re just throwing it away!”

What is it? [Read more…]

Filed Under: Fat loss, Nutrition, Recipes, Weight Loss Tagged With: boot camp, bootcamp, fat burning, Fat Loss, fitness, healthy habits, personal training, Sacramento, trainer, weight loss

Something you need to know (personal)

December 30, 2011 By 4Admin01

This may not sit well with you, but it’s something that you need to know, and so I’m just going to come out and say it.

See, the way I see it they’re insulting your intelligence.

Who’s “they”?

THEY are the talking heads you see on TV and hear on the radio. And I’m convinced they’re trying to make you fatter.

Every year at about this time all you see, hear and read about are people making the big three New Year resolutions – more money, quit smoking, and to lose weight.

Now, I don’t know the success rate of the first two, but as a fitness expert and someone who has helped dozens and dozens of folks lose weight and get in better shape, I can tell you (and statistics prove) that most people who resolve to lose weight in the new year are doomed. [Read more…]

Filed Under: Exercise and Fitness, Media, Mindset, Weight Loss Tagged With: bootcamp, elk grove, exercise, Fat Loss, fitness, healthy, healthy habits, motivation, new year resolutions, Sacramento, weight loss

How To Enjoy Your Favorite Foods This Weekend

December 20, 2011 By 4Admin01

If you’ve been using my Fat-Free December calendar I made for you then you know that this is the week you should try to shave a couple hundred calories off of your regular daily intake from now until this weekend. [Read more…]

Filed Under: Fat loss, Nutrition, Weight Loss Tagged With: boot camp, bootcamp, Fat Loss, fitness, healthy habits, motivation, personal trainer, Sacramento, weight loss

Alcohol and Fat Loss

December 12, 2011 By 4Admin01

This time of year we can’t avoid the parties and its evil twin “Alcohol”.

If you know me, you know that I am a big advocate of a balanced lifestyle. I preach moderation NOT restriction.

So let’s talk a bit about our friend “alcohol”

Alcohol And Fat Loss – Can You Have Both?

One question that often presents itself to many dieters who are trying to shed the excess weight that has accumulated over time is whether or not alcohol can be included in their diet plan.

Alcohol is something that most adults do like to indulge in from time to time – some more often than others. [Read more…]

Filed Under: Fat loss, Nutrition, Weight Loss Tagged With: boot camp, boot camp elk grove, bootcamp, fat burning, Fat Loss, fitness, healthy habits, personal, personal_training, Sacramento, weight loss