Posts Tagged ‘health’

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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5 Reasons You Aren’t Losing Belly Fat & Sweet & Tangy Salmon Recipe

Posted: July 23, 2016 in AWESOMNESS, calefitness, SuperFit Body Boot Camp
Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,
5 Reasons You Aren’t Losing Belly Fat
When you set out to live a healthier, better life, part of your goal was to shed that belly fat that has plagued you all these years. However, try as you may, it sticks around like a bad habit. While extra belly fat is a deterrent to your self-confidence, it comes with an array of serious health dangers as well. From increased risk for cancer to heart disease to diabetes, unwanted belly bulge puts your life at risk every day.
If you’ve been struggling to kiss it goodbye, it may be for one of these five reasons.

Reason #1: Your Mediocre Workout

As long as you can remember, medical experts have recommended you get at least 30 minutes of exercise a few days a week. And for good reason. Much of the industrialized world has cut movement out of their lives in many ways, making it necessary to hit the gym in order to stay fit. However, if you think 30 minutes of light jogging on the treadmill three days a week is going to get rid of that belly fat, think again. To burn the flab, you’ll need to add strength training to your routine. Doing this will add muscle to your frame, which will help burn more pounds of fat. It will also put your muscles where they belong, which helps your belly look flatter.

Reason #2: Your Fork

Getting rid of belly fat can’t only be done in the gym. It requires a lifestyle change that includes being very cautious of what you put in your mouth. That means cutting out the processed foods, saturated fats, and whatever else is likely to cause fat to cling to your midsection. In case you’re curious, that includes too much healthy food also. Remember: everything has calories, and if your body doesn’t use it, it’s got to go somewhere, and your waistline is a likely candidate. But your fork isn’t the only thing that matters. Not drinking enough water is a sure recipe for belly fat. After all, there’s a reason a pudgy front is called a beer belly.

Reason #3: Your Stress Levels

When you feel stressed, it’s because something in your life is going on and you simply can’t let go of it until it’s resolved. Unfortunately, when you don’t let go of stress, fat doesn’t let go of you. It’s due to the chemical cortisol, which is released by your body when you’re facing stress. Harmless as a hormone may seem, this one kicks your appetite into gear and may even make it harder for your body to shed fat. So relax and help your waistline slim down.

Reason #4: Your Sleep Habits

Going to sleep is not exciting. Doing it feels like you’re doing nothing. But when you’re in the battle against the belly bulge, getting quality sleep every night is key. How important is it? When researchers concluded 16 years of research into the health of nearly 70,000 women, they saw that the women who slept five or fewer hours every night were at a 30-percent increased risk for gaining 30 pounds than those who got seven hours of shuteye on a nightly basis.

Reason #5: You’re Aging

This one is the hardest to accept, because there is nothing you can do to avoid getting older. With age, your metabolism drops, making it harder to burn off calories while at rest, but your appetite may not take a plunge. Making weight gain even more likely is the drop in estrogen and progesterone in women and testosterone in men. But don’t think aging means you have to simply accept weight gain.

By sleeping well, eating healthily, working out right, and cutting out stress, you can beat the odds and lose the belly fat that has taunted you, no matter your age. And I’m here to help. Call or email today to get started on an exercise program that will rid you of your belly fat once and for all. I’m here for you.

Picture This
Having trouble with motivation? Try this technique:

  1. Go through your photo albums and find a picture of yourself in your best shape ever. It may be a photo from your college or even high school days.
  2. Now go through your photos and find a picture of yourself in your worst shape ever. You may have to go through old shoe boxes of photos, since this photo may not have made it into your photo albums.
  3. Place the two photos side by side. You at your fittest; you at your fattest. Study the photos. Remember what it felt like to be in great shape. Remember what it felt like to be in terrible shape (you may be living that right now).
  4. Make a decision. Do you want to continue living your life in bad shape? Or will you shake off past failures and do what it takes to achieve the body you once had?

Share your two photos with me. Show me the great body that you once had and together we will get that body back.

Sweet & Tangy Salmon
Here’s a protein-packed dinner recipe that will help you shed bell fat. Serve with a side of dark leafy greens. Salmon is full of healthy omega-3 fatty acids and B vitamins. In addition to the health benefits, this salmon recipe packs a sweet and tangy flavor that is sure to please.
Servings: 2

Here’s what you need…

  • 1 fillet of fresh Salmon
  • 1 cup Lite Soy Sauce or coconut aminos
  • 2 tablespoons fresh minced Ginger
  • ¼ cup honey
  1. Combine the Soy Sauce, Ginger and Agave nectar. Place the Salmon in a pan and cover with the Soy marinade for 1 hour in the fridge.
  2. Prepare your grill. If desired, soak a cedar plank to barbecue the Salmon on.
  3. Grill over medium heat until cooked through and flaky.

Nutritional Analysis: One serving equals: 300 calories, 12g fat, 8g carbohydrate, .5g fiber, and 40g protein.

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!

 

Mmmmmm Salty Nuts are AWESOME .. and guess what .. they’re also really good for you and your fat loss! I know what you’re saying, nuts are full of fat and I hear everywhere that salt is bad for fat loss.

Well guess what, Salty Nuts are good for you and heres why:

First of all lets hit on the fat situation in the nuts. YES, there is alot of fat in nuts BUT it’s the best type of fat that your body loves and is easy for it to digest.

Fat is HUGE for curbing your appetite keeping you fuller longer so don’t be afraid of it. When you get enough healthy fat at your meal or snack, your more likely to stay fuller longer and therefore not have carb and sugar cravings.

Ladies, you’re going to love this. Fat is also a huge promoter of healthy hair and skin. Again, I’m not talking about the fat in a macdonalds triple big mac but rather the fat in an avocado and nuts for example.

Fat is also necesarry for regulating healthy hormone levels which promote lean muscle tissue and recovery. It also helps stabilize your blood sugar levels.

Your entire nervous system NEEDS fat .. after all, all the electrical pulses that run through your body depend on a substance called MYELIN which promotes faster movement of those impulses. Myelin is made out of FAT!!! Speaking of which, if you’re not taking a fish oil supplement, go get one RIGHT NOW and start taking it at lunch and dinner. I’m not going to get into it right now because I’m talking about salty nuts but fish oil is essential for your body especially if you’re getting older.

Sooooo go get some nuts and start snacking (I’m chomping on a bag of salty almonds as I write), they are a perfect between meal source of healthy fat loss fuel. The best nuts are almonds, pecans, pistachios, wallnuts, brazil nuts, and cashews. Keep in mind the peanut is the runt of the nuts, it’s mass produced and altogether not that good for you.

Now lets talk about the Salt

Sodium in the right quantities is good for you so don’t avoid it like the plaque. When you avoid it at all cost your body hordes every little bit of it especially if you binge once in a while so enjoy a healthy level of sodium like on your salty nuts.

After all, sodium is a key player in helping your body to deliver potassium to your muscles during exercise.

Now that I’ve told you this, don’t add a pound of salt to everything you eat pulleassee but do make sure you’re getting enough of it daily as well as water and green tea to keep your system flushed and clean.

CUSTOMIZEDFATLOSS.COM

 

Rock on!!

Get a 100$ gift card towards any of my SUPERFIT BODY BOOT CAMP programs by texting “gift card” to 514 928 0585.

I’ve got a new program starting the week of June 11th so reserve your spot now while there’s still an opening!!

 

C

 

 

First off, I’m making more SOLID and QUICK workout vids for your fat loss pleasure this week so stay tuned 🙂

Think about these boys every time you say to yourself “I didn’t have time to eat” or “I didn’t have time to eat something healthy”

Knowing the foods that fuel you and burn fat is a HUGE part of your fat loss and muscle building battle. Don’t worry ladies, you wont build bulky muscle unless you have a ton of testoserone so don’t worry!

First things first, know what your lean protein sources are, as well as your carbohydrate and fat sources. Don’t get caught at the grocery store thinking, “what the heck do I buy.” Prepare yourself to make life easy.

 

 

Some fantastic lean protein sources are:

egg whites, most sea foods, greek yogurt, beef jerky, cottage cheese, extra lean ground beef, whey protein etc…

Always be stocked to the brim with these guys in your fridge so that as soon as you open the door, you have awesome choices. Always be stocked up with vegetables, nuts, fruits, quinoa, brown rice, chick peas, kidney beans, black beans etc…

 

CUSTOMIZEDFATLOSS.COM

 

The trick is to never .. EVER get caught with your pants down and no solid foods in the fridge. From my experience that’s the #1 reason why people fall off the fat loss wagon. If the good stuff isn’t their, you immediately grab the easiest thing you can which is often CRAPOLA and carbohydrate packed.

 

Have fun with it and spend an afternoon preparing bulk meals for you week. Don’t actually take a whole afternoon but do set aside 2 hours and get er done. You are going to be soooooooo happy for the rest of the week when all you have to do is open the fridge and grab a prepared meal from a tupperware.  It feels FANTASTIC!!

 

If you don’t want to do it yourself, hire a cook to do it for you .. it only costs about 60 bucks.

 

Get away from the fast food AT ALL COST!! And if you absolutely have to eat out, go to the grocery store for some almonds and bluberries or go to dagwoods and get a 6 inch grilled sub on brown with a double serving of chicken.

 

There’s always a healthier solution so take the time and find it .. and every time you do, pat yourself on the back and reward yourself BUT DON’T REWARD YOUSELF WITH FOOD 😉

 

CUSTOMIZEDFATLOSS.COM

 

 

Here’s a huge one .. STOP WASTING TIME ON THE TREADMILL and get your butt into a BOOT CAMP where you can burn up to 1000 calories in only 1 hour!!!

 

Stop wasting time, wondering if what your doing is even working, moving around the gym in a daze from machine to machine. The same machines you’ve been using for the last few months. STOP THE BOREDOM!!!

 

Exercise can be a ton of FUN and get you FAST, LASTING results when you do it right so get busy!!

Text boot camp to 514 928 0585 to get a 100$ gift card for my upcoming become. I have 5 to hand out so first come first serve 😀

 

You gotta get sweaty often to get and stay SEXY and HEALTHY so do the deed, get excited about the body and health your working toward and take step every single day towards achieving that goal.

 

 

Heres on of my favorite quotes from the GREAT Big Willie (Will Smith):

You don’t try to build a wall. You don’t set out to build a wall. You don’t say your going to build the Biggest, Baddest, Greatest wall that has ever been built.

You don’t start there.

You say I’m going to lay this brick as perfectly as a brick can be laid and you do that every single day and soon you have a wall.

ka-BOOM!!

 

Rock on yall!!

 

TAKE ACTION and text “boot camp” to 514 928 0585 to get a 100$ gift card.

 

C

 

 

If you havent already checked out my online fitness magazine, make sure to do so. It’s freeee!!! And packed with AWESOME fitness info for you!

 

 

http://calefitnessmag.com/

Rock on!!

C