January, 2013 | The Cycle Project

Archive for January, 2013

Jan
30
2013
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Bonus Calorie Burn

After you exercise using HIIT, your body goes into a state of increased metabolic output. Simply put, this means that your body will continue to burn extra calories long after you have put down your last set and left the gym.

On the other hand, if you stuck with a long session of steady cardio, your calorie burning would stop quickly after you hopped off that treadmill.

I don’t know about you, but I like the concept of burning more calories after I’m done exercising. Talk about a bonus!

Say goodbye to steady cardio and embrace a whole new fitness philosophy centered around HIIT.

Watch how quickly your body begins to transform.

 

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Jan
28
2013
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The Cardio Myth

There are certain fitness myths that just won’t die.

These ideas are passed from one unsuspecting person to the next, a little tidbit of misinformation that does more harm than good.

I’ve heard them all.

There’s the myth about ab crunches melting off belly fat. (Sorry folks, spot reduction doesn’t exist. You’ve got to burn the fat from your body as a whole.)

Then there’s the one that says the faster you do an exercise the better, even at the expense of form. (Ouch. This philosophy has caused many an injury. Never sacrifice form for speed.)

I’ve even heard one that says recovery days are not necessary. (Rest days are actually of vital importance to your recovery and weight loss.)

But of all the fitness myths out there, the one that gets under my skin the most is the belief that fat loss comes as a result of long, slow cardio sessions.

I’ve seen many people waste their time and effort on this one.

The truth is that intense, shorter workouts that incorporate resistance training with challenging bouts of cardio will burn fat quicker than a long, steady cardio session.

Who doesn’t love to save time?

If you are still plodding away on the treadmill 60 minutes at a time then you are spending more time to get half of results.

Allow me to introduce you to a little technique called HIIT.

High-Intensity Interval Training is an exercise strategy that improves performance with short training sessions. These sessions involve a warm up period, several short, maximum-intensity efforts that are separated by moderate recovery intervals, and a cool down period.

The addition of explosions of speed into your comfortable pace will increase your power, muscle tone, speed, strength, endurance and best of all it allows you to burn more calories.

There you have it-all you need to know to take your workouts to the next level.

Do you have questions about using HIIT to get better results? I would love to hear from you.

Call or email today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to meeting your fitness goals.

 

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Jan
25
2013
0

Grain-Free Rice

 

Just because you’re giving your body a break from grains this week doesn’t mean your dinner will be rice-less. Fresh, organic cauliflower makes the perfect base for grain-free rice. Serve with a side of lean meat and a fresh garden salad for a low carb, real food meal.

Servings: 4

Here’s what you need…

  • 1 head organic cauliflower
  • 1 Tablespoon coconut oil
  • Salt and pepper
  1. Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor.
  2. In a large skillet heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.

Nutritional Analysis: One serving equals: 66 calories, 3g fat, 87mg sodium, 7g carbohydrate, 4g fiber, and 3g protein

 

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Jan
23
2013
0

7 Day Challenge

How quickly does a week fly by? Pretty fast, right?

When you decide to eat only real food for 7 days you will be amazed at the positive improvement that you feel and see in your body.

Do this challenge for yourself.

In one short week you could be in the same, worse, or you could be leaner and excited.

The choice is yours.

 

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Jan
21
2013
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The Real Food Challenge

Processed foods, additives and chemicals are inferior to real food and are potentially harmful to your health.

So why do you still eat it?

Why do you still eat that packaged granola bar and snack on those whole grain crackers? You may think that heart healthy label means something, but it doesn’t hold a candle to real food.

What is Read Food?

Here’s an easy way to tell if your food is real or not: If your food can go bad, it’s good for you. If your food can’t go bad, it’s bad for you.

Real food is fresh and unprocessed.

The Real Food Challenge

This real food challenge has the potential to change your body forever. Take the next 7 days to ONLY eat real food. One week is a very short time in the grand scheme of things, and I know you can do this.

Just try it for one week to see and feel the difference in your body.

The Rules

During the next 7 days you will avoid eating all of the following food items:

  • Bread
  • Grains
  • Rice
  • Crackers & Chips
  • Packaged snacks
  • Sugar & Corn Syrup
  • Soda Pop
  • Packaged Bars
  • Baked Goods
  • Candy

Here’s a list of the real foods that you will eat instead:

  • Seasonal, organic Vegetables
  • Seasonal, organic Fruits
  • Lean, organic meat, fish & eggs
  • Nuts and Seeds

Those four categories of food can be combined into endless, flavorful combinations. Check out the following meal ideas:

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.

  • Scrambled organic eggs, sliced tomato and a handful of seasonal berries.
  • Half of a dressed avocado and a few slices of nitrate-free bacon.
  • Pancakes made with coconut flour and topped with chopped nuts.

Lunch: 

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.

  • Dark baby greens topped with chopped chicken breast and diced tomatoes.
  • Albacore tuna (packed in water), mixed with finely chopped cucumber over cauliflower rice. (See recipe below)
  • Turkey and Spinach Salad

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.

  • Grilled white fish, sautéed spinach and almond bread.
  • Baked chicken breast with steamed broccoli and quinoa.
  • A big bowl of arugula topped with sautéed asparagus and sliced hardboiled eggs.

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other (very important) half of the equation.

Your exercise routine should be challenging and should be done on a regular basis.

Call or email me today and we will get you started on the exercise program that will reshape your body in 2013.

 

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Jan
18
2013
0

One Pot Chicken and Veggie Dinner

 

Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken tenders and veggies will only take you about 30 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean.

Servings: 5

Here’s what you need:

  • 2 cups butternut squash, cubed
  • 2 Tablespoons coconut oil
  • 1 pound organic chicken breast tenders
  • 1/2 teaspoon salt
  • 1 teaspoon dried basil
  • 1 teaspoon crushed rosemary plus a dash more
  • 1/2 teaspoon sweet paprika plus a dash more
  • 1/2 teaspoon dried thyme plus a dash more
  • 1/4 teaspoon garlic powder
  • dash of pepper
  • 1/4 teaspoon celery seeds
  • 1/2 teaspoon dried parsley
  • pinch of ground cumin
  • 3 organic zucchini, cut into half moons
  • 2 large heirloom tomatoes, chopped
  • 1 yellow onion, chopped
  • 4 garlic cloves, minced
  1. In a large skillet heat 1 Tablespoon of coconut oil over medium heat. Add the cubed butternut squash and sauté, covered, for about five minutes, until tender. Transfer the squash to a bowl, then set the skillet back on medium heat.
  2. Add the remaining 1 Tablespoon of coconut oil. Season the chicken with salt and pepper, add to the hot skillet. Sear for about 5 minutes, until browned on all sides.
  3. Turn the heat down to medium-low. Sprinkle with all the seasonings. Add the remaining ingredients and cook, covered, for 15 minutes. Add the butternut squash back into the pot for the remaining 5 minutes.

Nutritional Analysis: 192 calories, 6g fat, 424mg sodium, 14g carbohydrate, 4g fiber, and 20g protein

 

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Jan
16
2013
0

5 Top Reasons to Exercise

Here you go, 5 more motivating reasons to start a challenging exercise program today:

  1. Exercise makes you feel better about yourself.
  2. Exercise improves your mood.
  3. Exercise reduces the risk of chronic disease.
  4. Exercise eliminates unwanted pounds.
  5. Exercise improves longevity.

 

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Jan
14
2013
0

Are you “Active” or are you Fit?

You wouldn’t believe the number of excuses that I get from people on why they don’t exercise.

Often times their reason is self-inflicted: I don’t have the time. 

Sometimes it’s procrastination: I’m going to start as soon as tax season ends. 

And occasionally the reason is downright funny: I don’t like to sweat. 

As you can imagine, I point out to these well meaning excuse-makers that, despite their legitimate reason not to, exercise is a vital part of cultivating a strong, healthy and attractive body.

In fact, if they would just exercise 2 to 4 times each week they would feel a dramatic improvement in their daily life, starting with renewed energy and strength.

I then bring up the health benefits and explain how many of their health problems would improve. I talk about how great they will feel, and look, dropping those extra pounds and rediscovering a slender figure.

However, there was an excuse that would always stump me.

The sneaky excuse of ‘being active’: Oh, I don’t need to exercise with a personal trainer – I’m very active. I play golf and tennis and Wii. 

Well, that is a good excuse, right? Golf, tennis and Wii are all active sports that burn calories. Maybe they can be fit without doing any other exercise…

Then I started noticing a trend.

The ‘golf’ people couldn’t touch their toes in a simple flexibility test. The ‘tennis players’ couldn’t jump rope for 60 seconds. The ‘Wii players’ needed a week to recover from a one mile jog. The so-called ‘active’ people encountered injury after injury.

And then it hit me.

You can’t become fit simply by being active.

Only by being fit can you become more active.

To be lean and to maintain a level of fitness there is no substitute for a consistent, challenging exercise program. It’s the only way, folks.

To truly be fit is when your body is able to do whatever you ask of it. This comes from a combination of flexibility, strength and endurance.

So, do you exercise?

Or are you fooling yourself with the idea of ‘being active’?

How do you feel about your current level of fitness? Are you able to do each and everything you want? Or do you end up opting out of activities that you know would be too challenging?

If you’ve used the excuse of ‘being active’ in the past, take a minute to reconsider your position. Don’t bank on your ‘active’ lifestyle with the hope of true results.

Contact me today to start an exercise program that will make you truly fit.

And if you’re furthest from active but simply want to lose those extra inches and pounds, make the decision to call or email me today.

As they say…there’s no trial run in the game of life.

 

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Jan
11
2013
0

Homemade Chicken Soup

 

This chicken soup recipe is made without added carbs like noodles or potatoes. It’s filled with fiber, protein and lots of delicious flavor. Enjoy this on a cold winter day.

Servings: 8

Here’s what you need…

  • 1 Tablespoon coconut oil
  • 1 medium organic yellow onion, chopped
  • 3 carrots, grated
  • 2 celery stalks, finely chopped
  • 1 Tablespoon curry powder
  • 2 garlic cloves, crushed
  • 2 quarts chicken broth
  • 3 cups diced roasted chicken
  • 1 bay leaf
  • 1 organic apple, chopped
  • dash of salt and pepper
  • 1/2 teaspoon dried thyme
  • zest from 1 lemon
  • 2 cups unsweetened coconut milk
  1. In a large pot, over medium heat, melt the coconut oil and add the onion, carrots and celery. After 5 minutes add the garlic and curry powder.
  2. After a couple minutes add the chicken broth, chicken, bay leaf, apple, pepper, thyme, and lemon zest. Stir well. Bring to a simmer and cook for 40 minutes.
  3. Stir in the coconut milk, and some salt if desired, remove the bay leaf and serve.

Nutritional Analysis: One serving equals: 166 calories, 5g fat, 175mg sodium, 9g carbohydrate, 2g fiber, and 19g protein

Jan
09
2013
0

Be Informed About Food Choices

Resources are available to help you determine the healthiest fast food choices. Being ignorant of the facts is one of the main reasons you’ll wind up making unhealthy food choices.

Many restaurants display nutrition information in the restaurant or on their website. Get online and find a site that compares several restaurants at one time. Other great sites list restaurant menu items that cater to certain dietary needs such as allergies, diabetes, heart disease, or weight management.

Better yet, download a mobile phone app with nutrition information by restaurant, and when you must go out, choose accordingly!

 

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