Tabata Bootcamp Beverly Hills

Simple enough, right?

Not happy with your body?

It’s hardly your fault.

Have you ever stopped to notice how many times you’re bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question “What’s for dinner?” has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First, block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job.

It’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish and steamed broccoli?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and the occasional modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

Refined sugar / corn syrup

Fried / fatty food

Full fat dairy food

Processed food with chemical additives

Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

Scrambled egg whites, sliced tomato and steamed spinach.

Whole grain oatmeal, a scoop of protein powder and sliced fruit.

Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg.

Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

Dark baby greens topped with chopped chicken breast and diced tomatoes.

Albacore tuna (packed in water), mixed with finely chopped cucumber.

Lettuce Wrapped Sandwich: Lean turkey slices, lettuce, tomato and mustard.

Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

Grilled white fish, sautéed spinach and whole wheat couscous

Baked chicken breast, steamed broccoli and brown rice

Try the recipe for Cajun Salmon with Roasted Cauliflower and Broccoli below.

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation. Your exercise routine should be challenging and should be done on a regular basis.

I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me—call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.

Not Another Diet

When you eat a simple, healthy diet you’ll never again be tempted to try the latest fad diet to drop a few pounds. Choose to eat lean proteins, seasonal vegetables and whole grains and avoid sugar, fried food and processed carbohydrates on a daily basis and enjoy living life at your ideal weight.

Easy Bake Cajun Salmon with Roasted Cauliflower & Broccoli

This recipe for Cajun Salmon is a simple and flavorful way to eat a lean dinner. The Roasted Cauliflower and Broccoli are delicious enough to save the leftovers for a mid-afternoon snack! Start your healthy eating and cooking with these recipes.

Servings: 2

Here’s what you need…

Roasted Cauliflower & Broccoli:

1 head cauliflower, chopped into florets

1 head broccoli, chopped into florets

2 Tablespoons olive oil

½ teaspoon sea salt

¼ teaspoon black pepper

1 teaspoon garlic, minced

½ lemon, juiced

Cajun Salmon:

2 (4-oz) salmon fillets

2 Tablespoons Cajun seasoning blend

½ lemon, sliced

Preheat the oven to 425 degrees F. On a rimmed baking sheet combine the cauliflower and broccoli florets with the olive oil, salt, black pepper and garlic. Roast for 20 minutes, until lightly charred. Toss with lemon juice.

Reduce the oven temperature to 400 degrees F. Rub the salmon fillets with the Cajun seasoning. Place on a baking sheet and roast for 15 minutes, until flaky. Serve with lemon slices. Enjoy!

Nutritional Analysis: One serving equals: 406 calories, 19g fat, 12g carbohydrate, 4g fiber, and 30g protein.

Yes, it’s happening

It happens to everyone. That moment when you realize that it’s time to do something about your weight.

It may happen when you’re looking in the mirror or standing on the scale.

Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a hundred diets past return…along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you’ll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

Making the Change. It’s time to lose your ‘all or nothing’ mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

What You Eat. Let’s face it, most of the foods you eat aren’t the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a ‘diet’. In fact, I never want you to go on a ‘diet’ again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

Here are some practical examples:

Choose salad over chips or fries

Don’t add butter to your food

Eat fresh produce with every meal

Purchase fat free dairy products

Limit desserts to one or two per week

Cut out mindless snacking

Drink water, not soda

I don’t expect you to eat a perfect diet every day of the week – that’d be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

How You Move. Exercise is a huge component to a healthy lifestyle, and quite frankly you’re not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don’t disregard the importance and power of a good workout.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution – my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer—contact me to get started on a lifestyle enhancing program today.

Here are simple ways to move more:

Watch less TV

Stretch stiff muscles every day

Play at the park with the kids

Go for a jog

Do some pushups every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor—make a majority of your choices health conscious.

So the next time you’re in front of the mirror you won’t worry about your weight.

You’ll relish it.

Are you ready to transform your lifestyle and body? Call or email me today to get started.

Degrees Of Change

True change happens in degrees, not in one fell swoop. This is a relief when you realize that you have miles to go on your goals. There is no need to attempt all of the change at once – simply nudge yourself in the right direction each and every day and maintain the small changes as you go.

Did you eat a big bowl of spaghetti noodles with your favorite sauce for dinner last night? Tonight eat a smaller bowl. Next week eat zucchini noodles and your favorite sauce. The following week eat zucchini noodles with the protein-filled sauce recipe below.

Small changes in the right direction, maintained over time, will make all of the difference as you strive toward the body and lifestyle that you desire.

Beef Ragu and Zucchini Noodles

Yes, it is possible to enjoy Spaghetti night while living a fit and lean lifestyle. This is accomplished with noodles made from fresh zucchini and a sauce that is simply made and packed with protein. Feel free to sub in ground beef for the minced beef if desired.

Servings: 6

Here’s what you need…

2 lbs minced, grass-fed beef

2 Tablespoons tomato paste

8 oz can of tomato sauce

1 Tablespoon chili sauce

1 cup cherry tomatoes, halved

½ teaspoon sea salt

4 zucchini

¼ cup fresh parsley

In a large skillet, brown the beef over medium-high heat. Drain the skillet and turn down to medium heat.

Add in the tomato paste, tomato sauce, chili, cherry tomatoes and sea salt. Mix to combine. Sauté until the cherry tomatoes are soft, about 5 minutes.

Peel the green skins from the zucchini, the run through a spiral slicer to create long, thin spaghetti noodles.

Plate a handful of zucchini noodles topped with the beef sauce and a sprinkle of parsley.

Nutritional Analysis: One serving equals: 255 calories, 7g fat, 9g carbohydrate, 2g fiber, and 33g protein.

Your doctor wants you to read this

Your doctor feels like a broken record.

That’s right—he’s sick and tired of telling you how important exercise is to your health because YOU DON’T LISTEN.

He’s sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program.

He’s tired of tallying your controllable risk factors that include physical inactivity and obesity.

So why does he continue to give you the same lecture?

Because he’s seen exercise change lives.

He’s even seen exercise save lives.

1. Feel Great: The first thing that patients tell their doctor after starting an exercise program is how much better they feel. People don’t realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.

Your energy levels boost and you feel great.

2. Pain Be Gone: Next patients notice a reduction in aches and pains. Chronic muscle and joint pain that they’ve lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced.

Your muscles and joints feel better than ever.

3. Goodbye Coronary Heart Disease: While patients can’t feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure.

Your risk of heart attack or stroke is reduced.

4. Goodbye Type 2 Diabetes: Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Your blood sugar levels are better controlled.

5. Goodbye Sleep Apnea: Patients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain.

With all of these benefits it’s hard to see why anyone would avoid exercise. What’s your excuse?

I know you’re tired…exercise gives you energy.

I know you’re in pain…exercise alleviates your muscle and joint pain.

I know you’d rather stay in bed…exercise makes your sleep more restful.v

I know you’re pressed for time…exercise improves your efficiency and extends your life.

I know you don’t know where to start…that’s where I come in.

Reply to this email or call me and we’ll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise.

Then the next time you see your doctor he won’t give you a lecture.

He’ll congratulate you.

Your Ideal You

Take a moment and imagine your ‘ideal you’.

What does the ‘ideal you’ look like? How does the ‘ideal you’ spend their time? Who would the ‘ideal you’ spend time with? What would the ‘ideal you’ accomplish?

The distance between you and your ‘ideal you’ is created by laziness.

When faced with decisions, big or small, do what your ‘ideal you’ would do, rather than taking the easy way out.

(I’m pretty sure that your ‘ideal you’ is a client of mine!)

Chorizo Egg Skillet

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!

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

Preheat the oven to 300 degrees F.

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.

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.

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

This is motivating...

A dose of motivation will change your life almost overnight.

The best part of my job is seeing clients achieve amazing results. Whether they drop a few sizes, lose the baby weight, get off their blood pressure meds, or shrink their waist, the excitement is always contagious.

There really isn’t a clear way to describe the euphoria that settles in once you’ve realized your fitness goal. You have to experience it.

Though each successful client is unique with different goals, one element unites them.

They are all highly motivated.

You see, I am in a unique position. I know how to get you (or anyone else who walks through my door) into great shape. I can coach you through a 50-pound weight loss. I can guide you to a healthier body. I can even train you into a toned athlete.

But there is one catch.

You’ll need to be motivated.

See, saying that you want to get into great shape isn’t enough. You need motivation—and that’s just half of the equation. The other part (and the most important) is ACTION.

Nothing happens until you take action.

You can want it, think about it, mull it over, ponder it, plan it, and then re-plan it. But nothing happens until you take action.

While I may not know your story—it’s probably safe to assume that you are dissatisfied with your body and know that you can improve your fitness level. You want to look better, to have more energy, to experience fewer aches and pains, and to enjoy sweet satisfaction as you achieve your goals once and for all.

I know that all of my successful clients were once in your shoes. They wanted to change their bodies. They felt urgency. And then they did what most fail to do. They took action and contacted me.

But there is more to it than that. They then committed to a program, put in the exercise, stuck to their diet and met their goals. There’s nothing more gratifying than getting back into those jeans that now sit in the back of your closet.

People who take massive action get massive rewards. And those that simply talk about losing weight will continue to put weight on, pound after pound. I hate to put it that way, but it’s the truth.

So what do you want?

To drop 20 pounds

To feel younger

To look better in your birthday suit

To become healthier

How bad do you want it? How much motivation do you have? Enough to take MASSIVE ACTION?

The rewards are great IF you do.

(Your first step is to call or email me now to get started.)

Stressed Out?

Regular exercise is a simple solution to get you feeling good fast.

This is because every time you exercise your body increases its production of endorphins, which are responsible for that feel-good euphoria you get after a great workout or while chomping down on a piece of chocolate.

However, before you turn to chocolate and skip the gym, remember the end result of each and choose which one will help you reduce stress in the long run. (Hint: It’s not the chocolate!)

Sausage and Cabbage Comfort Soup

Homemade soup is a wonderful way to enjoy healthy, quick meals at home. This recipe for Sausage and Cabbage Comfort Soup is packed with wholesome fiber from fresh vegetables and protein from sausage. Make a big pot on the weekend and then reheat bowls throughout the week for fast, nutritious meals that will keep you on track with your fitness goals.

Servings: 20

Here’s what you need…

1 ½ pounds mild Italian sausage, loose, or someting similar

1 large yellow onion, halved and thinly sliced

2 teaspoons garlic, chopped

4 medium carrots, peeled and sliced into ¼” rounds

1 head green cabbage, core removed and shredded

3 large tomatoes, diced

2 teaspoons sea salt (plus more as needed)

fresh ground black pepper (about 5 cracks)

1 teaspoon ground sweet paprika

8 cups chicken broth

Basil leaf to garnish *optional

Brown the sausage at the bottom of a large soup pot over medium high heat, breaking it into small pieces as it browns. Remove the cooked sausage from the pot and set aside in a bowl, leaving the oil from the sausage in the pot.

Add the onions, garlic and carrots to the pot with the hot oil. Continue to cook over medium high heat, stirring often as the veggies become tender, about 5 minutes. Add the cabbage and tomatoes, and continue to cook, stirring often, for 5 minutes. Mix in the remaining ingredients and bring the soup to a low simmer for 20 minutes.

Add more salt and pepper to taste and serve hot. Enjoy!

Nutritional Analysis: One serving equals: 116 calories, 7g fat, 7g carbohydrate, 2g fiber, and 6g protein.

Do you really want to be fit?

Do you ever give up what you want MOST for what you want NOW?

Think about it...

If what you want most is to lose the weight—once and for all—but then you give in and order pizza for dinner, you’ve just given up what you want MOST (a healthier, leaner body) for what you wanted NOW (convenient and comforting food).

It’s worth thinking about.

Are your actions congruent with your goals?

This is true of any goal, it’s not limited to your fitness journey.

If you want to write a book, you’d better make time to sit down and type.

If you want to travel the globe, you’d better get yourself a passport.

If you want to run a marathon, you’d better start training.

If you want your kids to live a healthy life, you’d better model it for them.

If your actions don’t support your goal, then you’ll never accomplish it, and maybe you didn’t really want it.

Your actions will always dictate your results.

If getting fit is something that you really want, take the action to reach out to me to get started on a fitness plan that will give you the opportunity to do what’s hard now, to achieve the body that you really want.

I’m here to help you.

What’s Your Goal?

In order for your actions to be congruent with your goals, you must define precisely what your goals are.

Take the time to think about, clearly define, and then write out your goals.

This is your target.

Now, examine your actions. Are they congruent with your goals? Are they taking you in the right direction? If yes, then keep it up! If no, then it’s time to adopt some new actions.

Call or email me if you’d like help.

323-574-4802

[email protected]

Cauliflower Smash

Move over mashed potatoes....your services are no longer needed here.

There is literally NO REASON to ever make mashed potatoes again now that CAULIFLOWER SMASH is in town!

The smashed garlic adds such phenomenal flavor that it’s hard to stop eating it. This creamy, delightful dish is perfect for your holiday repertoire this year! Yum!

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

1 head cauliflower florets
3 tablespoons Coconut Oil OR Butter
6 garlic cloves, smashed
3 tablespoons Plain Greek Yogurt
¼ cup parmesan cheese (or 2 Tbsp of nutritional yeast)
sea salt and black pepper
1 Tbsp fresh chives, minced *optional garnish

Instructions

1. Place the cauliflower florets in a pot of water and bring to a boil for 10 minutes, until tender. Drain the pot and transfer the cauliflower to a food processor.

2. Return the pot to medium heat. Add the oil (or butter) and the smashed garlic cloves. Sauté until fragrant, for about a minute.

3. Transfer the garlic to the food processor along with the remaining ingredients. Blend until a smooth consistency is reached. Garnish with minced chives. Enjoy!

Nutrition
One serving equals: 194 calories, 13g fat, 240mg sodium, 9g carbohydrate, 2g fiber, 4g sugar and 13g protein.

Today is the beginning of a new week. How can you make it your best week yet? What is one goal you hope to achieve? Here is my best advice…….

I have a daily goal of completing my physical therapy exercises. Unfortunately, the day often goes by and they don’t get done. I need to change something in my routine to get them done. I am now going to complete them before I eat dinner. That way I can’t say “I’m too tired” or “it is too late”. I will end my day with a greater sense of accomplishment. And my body will feel better. I’m making a change. Let’s see how it goes. What change will you make?

Is Being Fit Even Worth It? (Fit Life vs Flab Life)

There’s a perfectly sane explanation as to why most people say they want to be fit, and yet only a very small percentage actually are fit. Most of us, instead, are firmly cemented in the Flab Life rather than the Fit Life.

Why is this? Because the Fit Life is hard.

Want to know just how hard it is to lose the flab due to full immersion into the Fit Life? Here’s a glimpse into the Habits of Being Fit:

Fit Habit #1: Exercise Daily

The truly fit among us choose to hit the gym instead of getting extra sleep, watching TV or doing whatever else it is that you’d rather be doing. Exercise is a daily habit that simply becomes a way of life, rather than a task that’s begrudgingly undertaken on occasion. Those who adhere to the Fit Life incorporate challenging exercise into their lives so often that – gasp – they begin to enjoy and look forward to it!

Fit Habit #2: Eat Clean – All The Time

In the Fit Life you choose your meals based on the nutrition rather than taste and desire. This means plenty of salads, lettuce wrapped sandwiches and lean protein at most meals. Being fit means making it a habit to limit your intake of simple carbohydrates and get lots of protein and fiber.

Fit Habit #3: No Room For Junk

Truly fit people turn down their favorite junk foods –even when they really, really want it. Treats and indulgences are saved for special occasions, and the fact that it’s Monday or that there’s traffic doesn’t count as a special occasion (nice try though!). The Fit Life means cutting out simple sugars and harmful, processed fats out of your diet completely.

Fit Habit #4: Push Harder

Living the Fit Life is a constant progression. You push your body to be stronger, faster and better during each workout. There’s no such thing as simply going through the motions of your routine – instead your focus is to consistently challenge your muscles to do more each day.

Fit Habit #5: Control Calories

Forget the unlimited buffet line. The Fit Life requires that you limit your total calories to within an appropriate range for your size and goals. Remember, even healthy calories can add up to weight gain when you’re not careful, so calorie control becomes a way of life.

That’s just the basics to living the Fit Life and some of the work that it takes to enjoy a fit and healthy body. Pretty hard, right?

So let’s check out what the Flab Life looks like…

Flab Habit #1: Forget Exercise

Your focus is to spend your spare time being as relaxed as possible. This means plenty of kicking back on the couch. The less that you use your muscles, the more aches, pains and mobility limitations you’ll experience. Oh, and if you’re consuming more calories than your natural metabolism burns then you’ll steadily gain weight.

Flab Habit #2: Eat For Taste

Adhering to the Flab Life means that you get to eat whatever sounds and tastes good. Our human palate is naturally drawn to items that are high in sugar, salt and fat so your eat-whatever-diet will naturally be filled with these fattening foods and will be lacking in protein and fiber. You’ll find your weight increases, and your energy levels plummet, accordingly.

Flab Habit #3: Indulge Often

The Flab Life says YES to junk food. Snacks and meals purchased at convenience stores and fast food restaurants are a staple in your diet. And as I mentioned above, your favorite foods are likely high in sugar, salt and fat. Your indulgent eating is going to raise the number on your scale higher, and higher, in addition to putting you at risk for heart disease, high blood pressure, diabetes and other weight related ailments.

Flab Habit #4: Stay Comfortable

The goal of the Flab Life is to be comfy. This means use as little muscular strength as you can on a daily basis. When you don’t use your muscles they begin to atrophy (shrink!), leaving you with less lean tissue. Since lean tissue raises your metabolism, a drop in lean tissue means you’ll be burning fewer calories at rest than ever before causing fat gain to be automatic.

Flab Habit #5: Pile It On

In the Flab Life there’s no limit on how much you eat – in fact, more is better. As a result you often feel sluggish from your overloaded digestive system. And your motivation to exercise and turn your Flab Life into a Fit Life gets dimmer and dimmer.

So which life is harder? The Fit Life? Or the Flab Life?

The truth is that both of these lifestyles are hard. Just depends on which hard you’d rather deal with.

The Fit Life’s hard has to do with discipline, motivation and determination. It’s about doing the right thing rather than the easy thing. Most of all, the Fit Life is about constantly striving forward.

The Flab Life’s hard has to do with excess fat, aches, pains and physical limitations. It’s about avoiding doing the hard thing now and ending up with a body that’s just plain hard to live in. Most of all, the Flab Life is about NOT taking action.

Which hard do you choose?

If you’d like the Fit Life then take action now by calling or emailing me today to get started on a fitness program that’s going to be hard. And rewarding. And life changing.

The best kind of hard.

Fit Life Snacking Secret: Pay Attention

Do you ever find yourself snacking away without paying attention to how much you’re eating? Maybe you’re focused on a movie or the ball game. This is a sure-fire way to gain weight.

When your goal is to live the Fit Life it is important to practice the art of eating mindfully. This means that when you eat you should stay tuned in to your level of satiety so that at the first sign of fullness you will stop.

Spinach and Egg White Breakfast Wrap

I forgot to mention that Fit Life food, while healthy and controlled, is still quite delicious! This Breakfast Wrap is satisfying and nourishing for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked!

Servings: 2

Here’s what you need…

1 teaspoon olive oil

1 garlic clove, minced

¼ cup tomato, finely chopped

2 cups spinach, roughly chopped

1 cup egg whites

dash of salt and pepper

2 sprouted grain tortillas

2 Tablespoons pesto (purchase it pre-made, or combine ½ cup walnuts, 2 cups basil leaves, 2 cloves garlic, ¼ cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)

Spread a tablespoon of pesto over each tortilla and set aside.

In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.

Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.

Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

Getting Fit

9 Things That Happen When You Get Fit

Physical fitness. It’s a goal, a lifestyle, a surefire way to set yourself apart from the legions of people who are too lazy or scared to make the changes necessary to gain physical fitness. If you happen to be one of the people who have yet to truly commit to physical fitness, understanding the perks of physical fitness may help you dig in and go for physical fitness, starting today.

What can you expect from your life as a fit person? Here are nine things you’ll go through when you turn the corner on physical fitness.

Thing 1: You’ll Want More

Exercise newbies have a hard time believing it, but there will come a time when you crave exercise. It may not be during those first few days or weeks, but once your body becomes fit and begins to perform the way it was built to perform, you’ll hunger to hit the gym every day, and you’ll give it your all once you’re there. Miss a day in the gym? You’ll feel guilty and lazy enough to never miss again!

Thing 2: Bedtime Will Be Better

This one doesn’t involve your s*x life (though becoming fit will improve that as well). Rather, it’s about your sudden ability to hit the hay, fall asleep quickly, and stay asleep all night long. Just because you’re fit!

Thing 3: Confidence Becomes You

When you’re not fit, it’s impossible to feel your best. Not being physically fit leaves you feeling…well, frumpy. Get fit and watch your self-image skyrocket. Along with it, your confidence. Your confidence won’t necessarily push you into cockiness, but it will make you more enjoyable to be around, as it’s awkward to be around people who are down on themselves.

Thing 4: You Eat Well

Just as being fit makes you want to get in the gym every day, it also inspires you to want to eat well. After all, you spent all that time eating the right things to get fit. The last thing you want to do is throw it all in the trash just for the passing and momentary pleasures of two slices of pecan pie.

Thing 5: Showers Feel Better

Contrary to popular belief, sitting at a desk all day every day doesn’t get you dirty enough to take a shower. On the contrary, when you’re living the fit lifestyle, you’re in the gym regularly, allowing sweat to cover every pore of your body. After a hard day at the gym, your shower feels magical, because you actually deserve it!

Thing 6: Heavy Isn’t Heavy

Spend enough time not being fit and you may be surprised that fit folks can deal with things in life that require strength. Whether it involves carrying a baby through the grocery store, picking up a few bags of groceries, moving a pile of bricks from your truck bed to your garden, or just getting up the stairs, fitness enables you to do it with ease.

Thing 7: Your Body Functions Improve

Get fit and your heart will work more efficiently. You know that. But getting fit will get your other body systems in line also. Whether you’ve been struggling to think clearly on your feet, you’ve been plagued with constipation, or you’re always out of breath, getting fit can remedy all these issues and more.

Thing 8: You’ll Go Shopping

You probably know people who have to upgrade their closets every few years to accommodate their ever-growing bellies. Not you. When you go fit for life, you’ll have to go shopping, but only because your waist has slimmed up and your muscles have tightened up and are now situated where they belong.

Thing 9: You Won’t Fear Sore

At one point in time, being sore always meant something was wrong. When you get fit, being sore is something that you welcome. After all, you know the soreness means you’re working your body in new ways that will only improve your physical fitness. If it’s a bad sore, you’ll know that also because, well, fit people know their bodies.

Now is the perfect time to get started on an exercise program that will get you into the best shape of your life. What are you waiting for? Being fit feels too good for you to miss out on. Call or email me today!

Got Stress? Get Moving!

Stressed out? Exercise is a simple solution to get you feeling good fast.

This is because every time you exercise your body increases its production of endorphins, which are responsible for that feel-good euphoria you get after a great workout or while chomping down on a piece of chocolate.

However, before you turn to chocolate and skip the gym, remember the end result of each and choose which one will help you reduce stress in the long run. (Hint: It’s not the chocolate!

Best Chicken Salad Recipe

Most chicken salad recipes contain loads of mayonnaise or dairy products, but not this one. A simple can of coconut milk makes this salad deliciously creamy while roasted chiles, fresh cilantro, sweet fruit and crunchy pecans really bring the flavor. Serve on large butter lettuce leaves.

Servings: 8

Here’s what you need…

For the Creamy Coconut Dressing:

1 (14oz) can coconut milk, full fat

¼ cup fresh cilantro, chopped

1 Tablespoon apple cider vinegar

1 Tablespoon coconut oil, melted

⅛ teaspoon garlic powder

lemon zest (all you can get from one small lemon)

1 teaspoon lemon juice

dash salt

dash pepper

For the Salad:

1 cup celery, finely chopped

1 cup red grapes, halved

½ cup pecans, chopped

1 apple, finely chopped

4oz can mild chopped green chiles

1 lb roasted chicken, chopped

For the Creamy Coconut Dressing: Combine all of the ingredients in a medium bowl. Whisk well and then set in the fridge to chill while you prepare the salad.

For the Salad: Combine all of the ingredients in a large bowl. Add the creamy coconut dressing and mix well. Season with salt and pepper. Serve with large lettuce leaves and Dijon mustard.

Nutritional Analysis: One serving equals: 286 calories, 20g fat, 80mg sodium, 6g carbohydrate, 2g fiber, and 19g protein

Train with Susan, 200 North Pacific Highway, Suite 1825, El Segundo, CA, United States

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