Posts Tagged ‘gyms west island’

Injured again?

Can you relate to this scenario? After putting it off for too long, you commit to get fit—only to find yourself injured the minute you start working out.

All of the sudden your fitness goals go back on the shelf and you are left to deal with the pain. Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful and downright depressing.

And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.

Top 3 Workout Injuries

The following three ailments occur commonly among active people. Let’s explore the cause of each and then detail your very own injury prevention plan—because let’s face it, you simply don’t have time to spend nursing and injury (and losing all that progress you had made).

1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.

2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.

3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives—and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:

  • Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
  • Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.
  • Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur.

Your 5-Step Injury Prevention Plan

Injuries don’t have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.

Step 1: Stretch

What is more boring than stretching? You want to exercise, not sit around touching your toes—right? Even though it isn’t exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains—remember? Take the time to stretch everyday before and after your workout to stave off injury.

Step 2: Warm Up

Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.

Step 3: Proper Gear

For most fitness enthusiasts proper gear has everything to do with their shoes. Don’t be fooled—not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren’t too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.

Step 4: Lifestyle

Stop for a moment and think about your car—if you don’t maintain it with regular tune ups, oil changes and quality fuel then you can’t expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.

Step 5: Condition

This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.

Of course being conditioned also has another great benefit that everyone enjoys – you get to look and feel great! And who doesn’t what that, right?

The ultimate injury prevention plan is to work with me, your qualified fitness expert! Together we will explore proper technique and will craft a plan for your unique fitness goals.

Simply reply to this email or call me today to get started. It’s time to take action and get the results that you deserve!

Go-To Meals

Having a few healthy go-to meals on hand at home will mean the difference between a wholesome dinner and bad decisions.

And this equals pounds lost rather than pounds gained.

Keep cans of albacore tuna, fresh organic eggs, turkey breast and baby spinach in your kitchen and you’ll always be prepared to quickly throw together a healthy, lean meal.

Kale & Tomato Frittata

Here’s a quick vegetarian stir-fry recipe that’s perfect for a fiber-filled, meatless meal. There’s no need to serve this stir-fry over a pile of traditional rice – simply add extra veggies or shredded cauliflower. Enjoy!

Servings: 4

Here’s what you need…

  • 1 (12oz) package extra-firm tofu, drained and cut into ½ inch cubes
  • 1 Tablespoon coconut flour
  • ¼ cup finely chopped peanuts, or almonds
  • 1 Tablespoon sesame seeds
  • 1 teaspoon crushed fresh ginger
  • pinch of crushed red pepper
  • 1 Tablespoon olive oil
  • 1 (16oz) bag frozen stir-fry vegetables, thawed
  • ½ cup stir-fry sauce
  • 2 scallions, thinly sliced

Instructions:

  1. Lightly coat the cubed tofu with coconut flour. In a medium bowl, combine 2 Tablespoons of the peanuts, the sesame seeds, ginger and red pepper. Add the tofu and toss gently.
  2. Heat the olive oil in a large skillet over high heat. Add the tofu mixture and cook for 4 minutes, stirring gently, until the sesame seeds are toasted and the tofu begins to turn golden.
  3. Remove the tofu from the skillet – set aside. Add the frozen vegetables and cook, stirring often for 4 minutes, until heated through. Add the stir-fry sauce and cook until the mixture is bubbly. Mix in the tofu. Top with the remaining peanuts and sliced scallions. Serve hot. Enjoy!

Nutritional Analysis: One serving equals: 229 calories, 9g fat, 490mg sodium, 16g carbohydrate, 5g fiber, and 13g protein

To reserve your spot for my next 12 Week Busy Moms Transformation Coaching Program, schedule a 15 minute strategy call here => 15 minute strategy session

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I recommend you print this email out and take action with both challenges today!

One is a workout challenge – 30 day muffin top challenge & the second is a simple diet challenge.

I promise you that by putting both challenges into action .. you WILL have much more Energy and will make huge progress towards your Get Healthy & Lean Goal starting this week.

1. Burn That Muffin Top Challenge:

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2. Get Lean 30 Day Nutrition Challenge:

a. No Soda
b. No Bread
c. No Red Meat
d. No Alcohol
e. No Pasta
f. No Sweets
g. Cirtrus Fruit Daily
h. 8 Bottle of Water Per Day
i. More Green Veggies
j. Fish or Chicken Daily
k. Walk More Everyday and count your steps

I want you to MOVE .. when you postpone and procrastinate, you’re simply associating more pain to taking action than doing nothing.

The problem is, doing nothing WILL leave you feeling empty and unfulfilled.

I put myself through an interesting challenge not too long ago. I decided to not workout for about 8 days.

I did it, because I forget what it feels like to not be active. I have solid habits in place and when I’m not following through with my workouts, I experience pain.

That was a pretty crummy 8 days I have to tell you .. I felt anxiety, I had trouble sleeping, I felt fearful about things that I never think about when I’m active.

The point is, you’re body needs activity and the right fuel/food. When you’re body is unhappy, your mind will be unhappy.

So get busy!!

To reserve your spot for my next 12 Week Busy Moms Transformation Coaching Program, schedule a 15 minute strategy call here => 15 minute strategy session

 

Here’s a flavorful and exciting way to start your day! Chorizo, eggs, tomatoes and arugula are the star ingredients in this protein filled breakfast skillet. Feel free to enjoy it for dinner or lunch as well!

==> www.28day-transformation-challenge.com

==> 7 Day Fat Loss Jumpstart Plan
Servings: 4

Here’s what you need…

  • 2 links chorizo, casing removed
  • ½ yellow onion, chopped
  • 15-oz can diced tomatoes
  • 12 cherry tomatoes, halved
  • 4 large eggs
  • 1 cup arugula
  • sea salt
  • black pepper
  1. Preheat the oven to 300 degrees F.
  2. Place the chorizo links in a medium, oven-proof, skillet over low heat. Cook until all sides of the chorizo are browned. Periodically deglaze the pan with water. Allow the chorizo to cool, remove it from the skillet, and then slice each link into 10 pieces.
  3. Sauté the onion in the leftover chorizo fat until tender, about 5 minutes. Add the can of tomatoes to the skillet. Arrange the halved cherry tomatoes and slices of chorizo around the edge of the skillet. Use a spoon to create four 2-inch wells in the tomato and egg mixture. Crack each egg into a ramekin and gently pour one egg into each well.
  4. Place the skillet in the oven for 10-15 minutes, until the eggs are set. Top with fresh arugula and season with sea salt and black pepper. Enjoy!

Nutritional Analysis: One serving equals: 289 calories, 20g fat, 8g carbohydrate, 2g fiber, and 17g protein.

==> www.28day-transformation-challenge.com

==> 7 Day Fat Loss Jumpstart Plan

This recipe makes a wonderfully healthy family meal. Use organic berries and chicken to get the most from your meal nutritionally and flavor-wise. Serve your chicken on a bed of steamed veggies or on a dark leafy green salad.Servings: 4

2-10-2013

Here’s what you need:

==> www.28day-transformation-challenge.com

==> 7 Day Fat Loss Jumpstart Plan

For the Chicken:

  • 1.5 pounds organic, skinless, boneless chicken tenders
  • 1 cup organic blackberries
  • 1/4 cup coconut aminos (or soy sauce)
  • 1/4 cup plum vinegar
  • 1 Tablespoon olive oil
  • 1/8 cup yellow onion, minced
  • 4 garlic cloves, minced
  • 1 packet Stevia
  1. Rinse the chicken tenders and pat dry. Place in a large ziplock bag.
  2. Combine the rest of the ingredients in a high speed blender until smooth.
  3. *optional* Strain the seeds from marinade (If you don’t mind the crunch, then leave the seeds in!)
  4. Pour the marinade into the bag of chicken, seal and place in the refrigerator for 4 to 6 hours.
  5. Preheat oven to 375 degrees F. Place the marinated chicken in a baking pan and bake for 30 minutes.
  6. Remove from oven, drain off excess marinade, then place under high broil for 4 minutes, watching closely. Remove when golden.

For the Blackberry Sauce:

  • 1 TBL coconut oil
  • 1 cup organic blackberries
  • 1 packet Stevia
  • 1 Tbl plum vinegar
  1. In a skillet over medium low heat, combine all of the ingredients and bring to a simmer.
  2. Simmer, stirring often, until the blackberries become bright and the sauce reaches desired consistency.
  3. If you wish to thicken the sauce more, add 1/2 teaspoon of arrowroot powder.
  4. *optional* Strain the seeds from the sauce (If you don’t mind the crunch, then leave the seeds in!)
  5. Serve over the cooked chicken.

Nutritional Analysis: One serving equals: 287 calories, 7g fat, 655mg sodium, 15g carbohydrate, 5g fiber, and 36g protein

==> www.28day-transformation-challenge.com

==> 7 Day Fat Loss Jumpstart Plan

Cheese-Stuffed Lettuce Wrapped Burgers

There’s nothing quite as satisfying as a hot-off-the-grill burger. The problem with most burgers is the bun that it comes wrapped in. Buns are filled with grains, gluten and simple carbs that are easily stored as unwanted fat.

==> www.28day-transformation-challenge.com

==> 7 Day Fat Loss Jumpstart Plan

This recipe for Cheese-Stuffed Lettuce Wrapped Burgers gives you that burger taste and satisfaction that you love, without the downside of the bun. To make this burger even tastier, and to really make you forget about the bun, I placed a cube of fresh mozzarella cheese in the center of each patty – making every bite a cheesy, ooey-gooey experience.

Servings: 4

Here’s what you need…

  • 1 Tablespoon olive oil
  • 1 yellow onion, sliced
  • 1 lb grass fed ground beef
  • 1 Tablespoon ketchup
  • 1 Tablespoon yellow mustard
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ¼teaspoon garlic powder
  • 4 oz mozzarella, cut into 4, 1-inch cubes
  • 1 head iceburg lettuce
  • 1 tomato, sliced
    1. Place the olive oil in a skillet over medium-high heat. Add the sliced onion and cook until tender, about 10 minutes. Remove from heat and set aside.
    2. Preheat your grill to medium-high.
    3. In a large bowl combine the beef, ketchup, mustard, salt, pepper and garlic powder. Mix with your hands until the ingredients are fully combined. Divide the meat into 4 equally sized balls.
    4. Press a piece of mozzarella into the center of each ball of meat, and flatten into a patty. Make sure to keep the mozzarella fully covered on all sides.
    5. Grill the patties for 4-5 minutes per side, until cooked to your desired doneness.

Assemble the burgers with a large piece of lettuce, a slice of tomato and a spoonful of tender onions. Enjoy!

Nutritional Analysis: One burger equals: 354 calories, 16g fat, 8g carbohydrate, 2g fiber, and 44g protein.

 

==> www.28day-transformation-challenge.com

==> 7 Day Fat Loss Jumpstart Plan

Protein Pancakes
 
Healthy Chicken Fajitas
 

This delicious dish is made with cottage cheese, eggs, protein powder and almond flour and makes a low carb breakfast. Enjoy with a little bit of grass fed butter.

Pancakes are a favorite breakfast indulgence, but this recipe is made with such wholesome ingredients that it’s possible to enjoy pancakes whenever the mood strikes you! Starting your day with a nutritious, filling and protein-packed meal like this one will keep you on track with your food choices all day long.

 

==>> http://28daytransformation-challenge.com/

Servings: 6

Here’s what you need…

  • ½ cup high quality protein powder
  • ½ cup almond flour (or oats)
  • ½ teaspoon baking soda
  • ¼ teaspoon sea salt
  • 10 drops liquid stevia (or half a banana)
  • 4 eggs
  • 1 cup cottage cheese
  • ½ cup low fat milk
  • 1 Tablespoon coconut oil
  1. Combine the protein powder, almond flour, baking soda and salt in a medium bowl. Mix until fully combined.
  2. In a food processor combine the stevia, eggs, cottage cheese and milk. Add the dry ingredients and pulse to combine.
  3. Heat a pancake griddle over medium heat. Grease with the coconut oil, cook the batter by ¼ cup scoops until bubbles form, then flip and cook the other side until golden. Serve with grass fed butter. Enjoy!

Nutritional Analysis: One serving equals: 311 calories, 12g fat, 11g carbohydrate, 2g fiber, and 37g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

 

8-15-2010

There are only a handful of things you have to do consistently every week to lose weight FAST. 

  1. Workout 3 or more times per week for about 20-30 minutes, high intensity followed by low intensity with full body exercises to save time. 
  2. Prep your food in advance so you’re ready for the week combining a Lean Protein source with a Healthy Fat source at some meals and a Lean Protein source with Gluten Free Carbs at the rest (coordinating with your workout schedule.)
  3. Track your weekly results so you know how your body is responding. Keep doing the same routine (workouts and nutrition) while you’re losing weight and inches fast, and change it up when your results slow down. 
  4. Be clear about your goals: Write them down and read them once per day to stay focused, on track and to remind yourself why you’re taking daily action. 

==> www.28daytransformation-challenge.com/

==> www.7-day-fatloss-jumpstart-plan.com

Now your Delicious Spinach Salad Recipe:

Servings: 8

Here’s what you need:

  • 8 cups cleaned spinach leaves
  • 3 oranges, peeled, sliced and quartered
  • 2 cucumbers, peeled sliced and quartered
  • 1/8 cup macadamia nuts, coarsely chopped
  • 1/8 cup sunflower seeds
  • 2 Tablespoons poppy seeds
  • 1 cup strawberries, sliced or whole raspberries
  • 1/2 cup white balsamic raspberry blush vinegar
  1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
  2. Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

==> www.28daytransformation-challenge.com/

==> www.7-day-fatloss-jumpstart-plan.com