Snack Attack + Egg Muffin

Here’s How to Snack Smart

Everyone loves a good snack. But what defines "good"?

If your stomach starts rumbling and lunch is still two hours away, you're going to need a snack to make it through the day. What you reach for at snack time can make a big difference in your energy level, weight, and overall health. Choose the wrong snack, and you'll feel dragged down and even more tired. Choose wisely, and you'll get the boost you need.

Before your next snack break, think twice about what you are about to eat and remember the following information when you're craving a snack!

Snacking for Energy
If you find yourself fighting sleepiness in the afternoon, what your body needs is a boost of energy. Snacks eaten midday should contain good fats and protein to give and sustain your energy level.

Here are a few good options when you need an energy-boosting snack.

• An apple or sliced banana with a tablespoon of peanut butter (natural - please). The natural sugars in fruit take longer to metabolize than sugars found in candy, and the peanut butter provides the protein needed for long-lasting energy.
• A quarter cup of nuts and dried fruit. This slow-burning mixture provides protein, good fats (that's right - fats aren't always bad), and plenty of fiber, all wrapped up in a delicious package. Just be careful. Eating too many of these carbohydrates can cause low blood sugar and make you feel even sleepier.
• One tablespoon of hummus spread on four whole-grain crackers. Made from garbanzo beans, hummus is a great energy booster and is also full of fiber. And the whole-grain crackers are made with complex carbohydrates, which help fill you up without dragging you down.

Snacking for Weight Management
Many people eliminate snacks when attempting to lose weight. Unfortunately, this is counterproductive, as snacks keep you satisfied between meals.
If dinnertime arrives and you're exceptionally hungry, it's easy to overeat. Eating several small snacks throughout the day will help keep your hunger in check. However, you should avoid eating snacks when you're bored, stressed, zoning out in front of the TV, or not paying attention to what you're eating while studying for your next exam.

The key is to choose snacks that fit with your daily calorie and nutrient needs. If your goal is to lose weight, choose low-calorie, nutrient-filled snacks. If you need to gain weight or if you are physically fit and need to replenish energy from a strenuous workout, go for higher calorie, nutritious snacks.

Low-carb snack ideas include vegetables, reduced-fat yogurt (Greek) and cottage cheese, half of an avocado, and a few deli slices.

Snacks for Healthy Living
What you eat for snacks can help you meet recommended guidelines for the amount of fruits, vegetables, calcium, protein, and whole grains your body needs to stay healthy. Keeping a variety of yummy, ready-to-eat nutritious snacks available for you and your family is important. After all, when healthy food is easily accessible, you won't be tempted to stop at the vending machine or the nearest fast food chain.

In addition to choosing the right foods, include plenty of variety. If you eat too many carbohydrates for breakfast, snack on some protein. If you're eating a steak for dinner, munch on some sliced fruit for an afternoon fill up.

Snacks full of goodness for your body include egg salad for protein, a cheese stick for extra calcium, baby carrots for a serving of veggies, canned tuna, or a handful of almonds.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

Call (330.665.8140) or email today - I look forward to hearing from you.

It's Your Choice

At every snack break, you have a choice to make. Will it be the leftover holiday candy, chips, and soda? Or will it be a nutritious and delicious portion of food to give you the energy, calories, and the goodness you need to make it through your day? Make the right decision and become leaner and healthier.

Easy Egg Muffins

Here is the perfect snack to enjoy guilt-free. Each muffin is packed with protein that will fuel your day and support muscle growth. Make a bunch of these and save them in the fridge for snacks-on-the-go.
Servings: 6

Here’s what you need…

• 6 omega-3, organic, free range eggs
• 1/2 red bell pepper, finely chopped
• 1/8 cup of organic shredded cheese
• sprinkle of salt and pepper

1. Preheat oven to 350 degrees F.
2. Line muffin tins with paper liners or grease lightly.
3. Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.
4. Bake for 20-22 minutes, or until the egg is fully set.

Nutritional Analysis: One muffin equals: 89 calories, 6g fat, 120mg sodium, 1g carbohydrate, .16g fiber, and 7.5g protein.

The 12 Days of Christmas - Washboard ABS Addition

The 12 Days of Christmas –Washboard Abs Edition

Red and green decorations are out, nostalgic tunes fill the airways and the kids are hard at work on their letters for Santa.

I know what's on your list this year and it isn't found at your local department store.

You're wishing for washboard abs—so I've put together "The Twelve Days of Christmas –Washboard Abs Edition" just for you.

On the First Day...Give yourself the gift of Burpees.

Created in the 1930's by psychologist Royal H. Burpee, the burpee (also known as a squat-thrust) is an intense full body exercise that helps burn fat and tone muscles. A burpee is done in the following 5 steps: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.

On the Second Day...Give yourself the gift of Fiber.

Stocking up on fiber will do wonders for your abs. High fiber foods are nutrient dense and low in calories. Try these high fiber favorites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.

On the Third Day...Give yourself the gift of a Medicine Ball.

The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

On the Fourth Day...Give yourself the gift of Reduced Salt. 

Too much salt leads to water retention—and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.

On the Fifth Day...Give yourself the gift of Oblique V-Sits.

Who really wants a muffin top? You don't, so incorporate Oblique V-Sits into your routine. Note: The oblique sit up won’t necessarily decrease your waist, however, your waistline will FEEL tighter.  I, as well as many clients, have found tight / “moderately sore” abs to provide a psychological advantage that influences better nutrition choices. Perform in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side. 

On the Sixth Day...Give yourself the gift of Lean Protein.

Along with fiber, your meals should include lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to washboard abs.

On the Seventh Day...Give yourself the gift of Sprints.

The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the time efficient way to melt fat. 

On the Eighth Day...Give yourself the gift of No Sugar.

Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. If you really want washboard abs, then say no to sugar.

On the Ninth Day...Give yourself the

gift of Hanging Leg Raises.

This is my “go to” exercise for developing the abdominals.
1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down. 

On the Tenth Day...Give yourself the gift of NO REFINED Carbohydrates

If you're serious about that six pack then put down the refined and processed carbohydrates. Simple sugars, bleached, processed, and refined foods like white bread, donuts, and bagels really wouldn’t have a place in a supportive nutrition program. They prevent the body from releasing fat and are also easily converted to triglycerides and stored as fat.

On the Eleventh Day...Give yourself the gift of Mountain Climbers.

Here's another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

On the Twelfth Day...Give yourself the gift of Washboard Abs.

Contact me about my tummy flattening programs that will get you those washboard abs that you're wishing for. Call (330.338.8468) or email today to get started.

Attention LifeStyles Members!

it's back!... 

Holiday Sale!

ALL (8) Sessions Personal Training Programs are discounted (includes individual, team, and group training)

thru December 31^st, 2011

(8) 1hr Personal Training Sessions.... 336.00  302.00

(8) 1/2hr Personal Training Sessions... 218.5  196.65

Is YOUR waist prepared for the holidays?

If you haven't picked up your copy of 6 Steps to Surviving the Holiday's without Gaining a Pound.... What are you waiting for?

The Report Reveals:

● A HUGE weight loss lesson from a client who lost over 200lbs!

● How to eat ALL the holiday party food without sabotaging your fitness results.

● How to double your weight loss results in half the time.  If YOU stop exercising during the holidays due to lack of time – you need to know this. (this “trick”  works every time!).

● The one thing you don’t want to leave at home this holiday season (HINT, it’s not your credit card).

● A simple, effective, and proven way to significantly reduce stress this holiday season.

● Much, much more!

Click HERE to download your Special Report: 

6 Steps to Surviving the holiday's without Gaining a Pound!

Cranberry Tuna Salad

Here's what you need...

• 2 cans wild caught Albacore Tuna, packed in water
• 2 celery stalks, chopped
• 2 Tablespoons low fat mayonnaise
• 1/4 cup dried cranberries
• 1 teaspoon dried dill weed

1. Drain and flake tuna in a medium bowl.
2. Add all of the ingredients and mix until well combined.

Nutritional Analysis: One serving equals: 195 calories, 9.6g fat, 273mg sodium, 9 carbohydrate, 1g fiber, and 17g protein.